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The path to fitness is never perfect or easy, but if you can make some small consistent changes over a long period of time, you will achieve success.
Knowing
is not enough; we must apply.
Willing is not enough; we must do.
-Johann Wolfgang von Goethe
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Complimentary Session
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Refer a friend or family member who buys a package of sessions, and you will receive a complimentary session.
Use the coupon at the end of this newsletter to help motivate your family or friends into action.
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| Congratulations Phil Eggers |
We would like to congratulate Phil Eggers, a long time Good Bodies client and role model who just received the Inventor of the Year Award at the 2008 TechColumbus Innovations awards.
Phil designed a device that will tell doctors whether a certain congenital condition in a patient's heart will lead to a stroke. He also started his sixth company, Cardiox Corp. in Dublin, to take this product to the market place. Very impressive Phil!
(You can read more about Phil Eggers in the February 27th Business First newspaper.)
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Biggest Change Competition
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Congratulations to everyone who stuck with this competition and realized what is possible when you train a little bit harder, but a lot smarter.
And the Winners are...
MALE
$500 Donte Dado 8.6%
$100 David Hughes 6.0% (runner-up)
FEMALE
$500 Angie Dado 6.5%
$100 Heather Horn 5.5% (runner-up)
Other Top Performers
Male
Brian Wilkinson 5.1%
Jim Miller 4.7%
Mike Mason 4.5%
Vale Vore 4.3%
Female
Sue Bell 5.0%
Martha Vore 3.9%
Sheila Hirsch 3.6%
Marne Turner 3.0%
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| OUR SPONSORS |
Pick up a coupon at the front desk of Good Bodies for 10% off your next pair of running shoes at the Columbus Running Company.
If you are looking for a local race, from a 5K to a marathon, check out the Columbus Running Company, or Speedy Sneakers, for a women only running club in Dublin.
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Greetings!
If you have been fortunate enough to be somewhere warmer than Central Ohio in February, or even if you were here, this newsletter will keep you abreast of some of the exciting stories unraveling at Good Bodies. We are choosing not to get bogged down by the doom and gloom news reporting that we see daily, and instead have some very uplifting clients, recipes, and articles to share with you.
The reason Good Bodies and our senior staff exist today is to help people, and this is never more apparent than when we have an event like the Biggest Change Competition. The winning couple had an unbelievable 15.1% combined body fat loss with the majority of contestants in the 2-6% range!
For personal trainers, when we see the results of that competition and changes in lifestyles our clients are making, it is extremely motivational for us, and we thank you for giving us the opportunity to share in your success.
For those of you who did not finish the competition, or did not get the results you were looking for, don't give up! These results are obtainable for everyone, you just need to take the time and be mentally engaged in the process. Talk to your trainer about the necessary steps to have you swimsuit ready by spring break.
Have a great month and always remember to take care of your number 1, greatest asset, YOU!
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Featured Client
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Dana Conover 
Good Bodies could not be happier to feature a client who has implemented our program so well and thus experiencing so much success.
With Trainer Rick Jones helping Dana with M.A.T. and Personal Training, and Trainer Matt Maglicic taking him through the Exercise Metabolic Rate Testing, Dana has dropped 5 inches around his waist and 4% body fat! Great job Dana! Thank you for motivating not only your own family but the Good Bodies staff as well!
"I feel like I have a new life as a result of ... read more
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From the Good Bodies' Cookbook
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Baked Sweet and 
Sour Chicken
Take
one of your favorite Chinese dishes and subtract out the fat, calories,
salt, and what do you have? (No, the answer is not cardboard.) A baked
sweet and sour dish that has much of the same flavor we love without
the breaded chicken.
The relatives I served it for gave it high marks, even my father who believes you begin any meat dish with ...read more
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The Bottom Line
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Protein Requirements for Optimal Fat
Loss
The
issue of protein requirements can be confusing to the average person and
research has yet to define the exact protein requirements of active people
because individual needs vary. The amount of quality protein in your diet is
the single most important calorie that influences your metabolic rate,
favorably influencing fat loss. Adequate quality protein will also help you
sustain muscle during weight loss, improve muscle fitness, improve immunity,
improve antioxidant function, build HDL cholesterol, and enhance insulin and
leptin function - all of which contribute toward optimal fat and weight
management efforts over time.
The American
College of Sport Medicine recommends the following ranges as safe and adequate
for protein intake:
Grams of protein per Pound of body weight
Current RDA for sedentary adults 0.4
Recreational exerciser, adult 0.5 - 0.7
Endurance athlete, adult 0.6 - 0.7
Growing teenage athlete 0.7
- 0.9
Adult building muscle mass 0.7 - 0.8
Athlete restricting calories 0.8
- 0.9
Estimated upper requirement for
adults 0.9
For example, a 180 pound
athlete restricting calories needs 144 - 162 grams of protein per day. (576 - 648
calories from protein)
Research
shows that consuming protein immediately after exercise appears to enhance
muscle uptake and retention of amino acids, and promote a more positive protein
balance. More research is needed is this area but it looks like a useful
strategy to promote recovery from workouts that cause muscle damage or
stimulate muscle growth. The effect of post-exercise protein intake is best
seen when the protein is combined with carbohydrate. Carbohydrate intake
stimulates an increase in the hormone insulin, which in turn, stimulates the
muscle to take up the amino acids and helps to restore muscle glycogen levels.
The
balance of protein, carbohydrate and fat is important for optimal fat loss.
Over the years, different high protein, low carbohydrate diets have been
popular for weight loss. Initially, they may result in a decrease in the number
on the scale but do nothing to reduce body fat. In the short-term these diets
result in loss of water and glycogen and in the long term these diets will
reduce muscle mass. The American Dietetic Association's Adult Weight Management
program gives the following acceptable ranges for protein, carbohydrate and fat
distribution:
Calories From:
Protein 10 - 35 %
Carbohydrate 45 - 65%
Fat 20 - 35%
However, other experts in the field have recommended
30% from protein, 30% from carbohydrates and 40% from fat.
Information provided by
Ginny Johnsen, RD, LD, CLT - Owner of In
Balance. Ginny is a Registered
Dietitian with over 20 years experience helping individuals improve their
health through lifestyle changes and better eating habits.
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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
this to them. If you would rather not receive these newsletters in the
future, you may unsubscribe, both links are available below.
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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