Thursday, September 22, 2016

Why is Nutrition So Important?

So if you ask the members of my boot camp they will tell you that they love the workouts, they love the 30-minute sessions, they love the community and support they get from their fellow members especially on those days when they don't feel particularly motivated to come workout.  And that is great....I love that we have created an environment that is supportive and provides and effective and efficient workout for my members.  But the fact is if you are trying to attack your weight loss with exercise alone, you are frankly fighting a losing battle long-term.

When you sign up at the studio, you are not signing up for training sessions, well better said, not only training sessions.  You see you are hiring my staff and I to help deliver you great results, not just in the short term but over time.  When we help you to lose 10 - 20 - 30 or more pounds (oh and we will do that for you) we want you to keep it off, not by working harder but through new and better focused habits.  When you hire us to be your trainer, you get a package that comes standard with individualized nutritional consultations, meal plans, monthly body evaluations and of course coaching and accountability.  It is one package and here is why.

  • Exercise alone doesn’t work.  If a person doesn’t change their nutrition, nothing else they do will matter when it comes to body composition change (fat loss, muscle gain) and the associated health improvements.  And that is what you are hiring us to do, isn’t it?  Simply put, the past 25 years of published research show that while exercise alone can promote very small changes in body fat, lean mass, and the associated health markers, those changes are almost negligible.  In fact, one published review, a meta-analysis of more than 700 previous exercise studies done over 25 years, showed that about 6 months of supervised exercise programming will produce only 9 pounds of weight lost.  If we assume 50 percent of that weight lost is fat (which is a safe assumption, based on the research), that means that clients can expect to lose around 4.5 pounds of fat during a 6-month training program.  Kind of Ho Hum right?
  • Now if you add nutrition to the our training programming, the average weight loss is closer to 25 pounds of fat loss in 6 months and the best performers are losing up to 100 pounds in 12 months. It’s quite amazing. So with the right exercise and the right nutrition programming, supervised by an in-person coach, the cost per pound of fat loss can go down from $1000 per pound to $100 per pound. That’s nearly 5 times the fat loss and 10 times the cost effectiveness.

So if you are unclear of our mission here at the studio, it is this, we want to help the community lose 10,000 pounds of fat.  Period.  In order to accomplish this mission, nutrition is hugely important.  The simple fact is that Real Change comes with making focused changes to your activity and nutrition, establishing key habits will ensure that you remain fit and healthy for the long-term.

Friday, July 8, 2016

Mediterranean Sun-Kissed Savory Salad

Food for Thought

Potatoes have been getting pushed to the side of the plate by carbohydrate-phobes for too long. When boiled, steamed or roasted, with a few herbs and spices added, spuds can pack a nutrient-dense wallop. One medium skin-on potato is an excellent source of vitamin C (providing 45% of the daily value). Potatoes are also the largest and most affordable source of potassium in the produce department (yes, more than bananas!); a good source of vitamin B6; naturally low in sodium and cholesterol; and fat-free and gluten-free—all for just 110 calories per serving. Consider trying this tasty and colorful potato salad for your summer picnics. Skip the mayo, and toss the potatoes and greens with the light, flavorful vinaigrette to create a delicious and satisfying summer potato salad.
Yields 6 servings. If a gluten-free recipe is required, check the label of the indicated (*) recipe ingredients to ensure they are gluten-free.
3 pounds Yukon Gold potatoes or potato type of your choice (try russet, red, white, fingerling, or purple/blue gems)
4 sun-dried tomatoes in oil, drained and chopped
¼ C crumbled feta cheese*
5 C spinach or lettuce of your choice
2 T balsamic vinegar*
¼ C olive oil
1 t of salt
pepper to taste
Recipe Key: C = cup; T = tablespoon; t = teaspoon; g = grams; mg = milligrams
Place potatoes in a saucepan. Cover with water to 2 inches above potatoes; bring to a boil. Reduce heat and simmer 20 minutes or until tender. Drain. Or place potatoes in a large microwave-safe bowl and cover. Microwave on high for 10–12 minutes or until potatoes are tender. Refrigerate until cool. Cut potatoes into quarters. Place potatoes in a large bowl.
Add feta cheese, sun-dried tomatoes and spinach/lettuce. Combine balsamic vinegar, olive oil, and salt and pepper; mix well and add to salad mix.
Per serving: 230 calories; 8 g fat; 5 mg cholesterol; 390 mg sodium; 0.7% vitamin C; 0.7%; 3 g fiber; 5 g protein; 57 mg potassium.
Source: Recipe and photo courtesy of the United States Potato Board,

Tuesday, July 5, 2016

Summer Heat and Dehydration - 4 Signs you may be dehydrated

Just because it is hot out doesn't mean you shouldn't be doing a workout (in fact 30-minutes in our air conditioned studio is perfect).  Anything from a power walk outside to a kick ass boot camp session should do the trick but be mindful of dehydration especially when it is hot and humid.  
As a minimum you should be drinking at least 8 glasses (8 ounces) of water per day, according to the National Institutes of Health (NIH) the average healthy adult should consume nearly half his or her body weight, in ounces of water; and that’s just to maintain the most essential functions, such as absorbing nutrients from food and helping lubricate your skin and joints. The amount of water, sodium, potassium and other electrolytes you have in your system pre-exercise also directly impacts your athletic performance and heart rate both during your workout and afterwards.
The fact is by the time you feel thirsty you are already in a dehydrated state.  Our goal at Fit Body Boot Camp is to drive your metabolism; being dehydrated can also slow down your metabolic rate.  So, Drink your water people!
4 Signs You Might Be Dehydrated
#1: You Can't Focus.  
Two of the most common symptoms of dehydration are headaches and nausea. Research indicates that losing even two percent of your body weight from water affects your decision-making abilities and hand-eye coordination.  
 #2: Intensity and Energy are less than optimal
Dehydration will hamper your ability to exercise with full intensity.  Make sure to drink at least 16 ounces of water before your workout and then keep hydrating during and after your workout.  
 #3: Cramps  
Either muscle cramps or that annoying stitch in the side are indicators of dehydration. Water helps regulate body temperature, and when you’re not  drinking enough water especially when it’s hot, research shows your muscles respond by overheating and tensing up. Our muscles are metabolically active tissue and one reaction to dehydration is that sudden muscle cramp.
#4: The Heart Races  
During a typical boot camp session your going to feel out of breath. Dehydration impacts your bodies ability to deliver nutrients to your organs and muscles which can impact your heart rate. If you have a sudden change in your breathing and heart rate, make it a point to slow down and/or even go right to your cool down.   
More serious (and dangerous) signs of dehydration include dizziness, vision problems and heart arrhythmia.  If you feel out of sorts, make it a point to slow down and begin moving into a cool down (gradually) and begin rehydrating yourself with small evenly spaced out sips of water. 
Note:  Get immediate medical care if you develop severe symptoms of dehydration such as lack of urination, shriveled skin, fever with vomiting and delirium.
Adapted from article published by