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Greetings!
Would you like some exciting news! Clients all over Good Bodies are losing body fat. How? Over 70 people are in our Biggest Change Competition where the goal is body fat reduction, not weight loss. They are learning the healthy habits necessary to make some lasting changes to their lives.
If you are not in the competition don't worry. We will pass along some of these healthy habits in the coming months starting this month with Calories in and Calories Out. This is by far one of the most misunderstood components of losing body fat; you must eat enough calories to build lean muscle and keep your metabolism racing, but not too many calories to store fat. Is it easy? No. Is it Possible? Yes.
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Trainer Spotlight
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 Jan Sampson
Good Bodies prides itself in having experienced trainers, and Jan Sampson is no exception. Jan has spent over 25 years in the fitness industry with the last 11 years personal training at Good Bodies.
Jan enjoys hiking and riding bicycles at local parks, keeping mentally sharp with sudoku puzzles, and likes attending Teen Mass at St. Brendan's church in Hilliard. She has three children who have now all graduated from college and Jan is expecting her first grandchild in May.
We would like to congratulate Jan for earning another American Council on Exercise Certification. This Lifestyle and Weight Management Certification is a step beyond the traditional ACE Certification and takes her to a Senior Level training rank at Good Bodies. Nice work Jan!
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| Group Classes |
 Are you one of the many who loves your personal training but hates the thought of another jaunt on the elliptical or treadmill? Then the Good Bodies' Group Classes are the answer to elevating your heart rate and burning calories without the boredom.
Some clients have a preconceived idea that you must either do Personal Training or Group Classes, this is not the case. In fact, they compliment each other very well. You can use the time with your personal trainer to complete the resistance training and address any physical limitations you may have; and use the group class to get that extra workout day per week.
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From the Good Bodies' Cookbook
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Chicken Enchilada Casserole
Take a mexican specialty, chicken enchiladas, and mix in an Ohio specialty, the casserole, and what comes out is a delicious yet healthy alternative to your normal meals.
Anytime
I can get my four year old son to try something new, I consider it a
milestone, but he and the rest of the family really enjoyed this. It
helped that the casserole ...read more
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The Bottom Line - Don't cut calories too much
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Calories In and Calories Out
"You Are What You Eat" is an old and true saying for everyone. We consume food for energy so that our body can put out energy. Even when we are sitting and watching television our body is burning calories. Unfortunately most of us have gotten really good at consuming more energy than our bodies put out everyday, which results in WEIGHT GAIN!
What many people fail to realize is that you have to eat food in order to lose weight. Our bodies require energy in order to maintain necessary body functions (i.e. cell turnover, immune function, respiration). This is called our Resting Metabolic Rate (RMR). RMR can represent up to 90% of the Total Energy Expenditure for sedentary persons. The most significant way to increase your RMR without using medication is by increasing your lean muscle/fat ratio.
Total Energy Expenditure (TEE) or Total Daily Calories (TDC) is your Resting Metabolic Rate + your normal activity (get up in the morning, shower, fix breakfast, go to work - yes, calories are burned by just normal activity, even limited activity). To lose weight, we want our caloric intake to stay below our TEE but always stay above our RMR.
If our caloric intake stays above RMR, we will be able to increase muscle. IF CALORIC INTAKE FALLS BELOW OUR RESTING METABOLIC RATE ON A CONSISTENT BASIS, Weight loss will plateau because;
- Metabolism will decrease (or slow down).
- Body will metabolize muscle and store fat.
- This may cause a further restriction in calories since weight loss has plateaued.
- Further caloric restriction cannot be maintained.
- Person will then "give up" and an increase in calories will result in rapid weight gain due to decreased metabolism.
Balance
In order to lose weight a calorie deficit must be created. For healthy weight loss it is recommended decreasing Total Energy Expenditure by 250 to 500 kcal per day and consuming calories to meet this lowered energy expenditure.
250 caloric reduction per day = ½ lb. of weight loss per week.
375 caloric reduction per day = ¾ lb. of weight loss per week.
500 caloric reduction per day = 1 lb. of weight loss per week.
How do I find out my Resting Metabolic Rate (RMR)?
Good Bodies has the equipment normally used in a research-based environment that very accurately measures Resting Metabolic Rate. This easy 20-min test requires you to wear a mask that measures carbon dioxide production and oxygen consumption while you sit comfortably in a chair until your exact RMR is determined. (Look for the coupon on the bottom of the page to have your RMR tested)
Changing your behaviors is the key to permanent lifestyle changes. Looking at food as a fuel source for your body can help to keep things in perspective. Many people over eat by using food as a stress reliever, a coping mechanism, or a mindless routine. Before you eat stop and think about the role it will play in your total daily food intake. If you know the meal you are about to consume is going to put your total calorie intake for the day above your Total Energy Expenditure you should choose something that is lower in calories or plan your day to incorporate exercise that will expend those excess calories.
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If
you enjoy receiving news and information from Good Bodies and have a
friend or spouse also interested in healthier habits, please forward
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Sincerely,
The Good Bodies Staff
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Good Bodies Fitness & Wellness
4353 Tuller Road, Suite K
Dublin, Ohio 43017
(614) 889-2282
www.goodbodiesfitness.com
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