February 2nd, 2012
Have you ever heard someone referred to as a skinny fat person? Maybe you’ve seen someone who fits that description. A skinny fat person is someone who is not fat in the typical sense of being large in size, instead this person is small framed yet has no muscle tone. These skinny fat people believe that pounding away on a treadmill, or doing the elliptical for hours a day will get them the dream body they’ve been searching for, but have probably never picked up a weight in their life. Cardio certainly has it’s place in every fitness program but it should be a part of a balanced program including cardio, strength training, and a healthy diet.
The key to losing body fat and keeping it off is strength training. Lean muscle is the driving force behind your metabolism and the only way to increase your metabolism or burn more calories at rest, is to increase lean muscle through strength training. For the women that are afraid to get “too bulky” from strength training that is simply a myth. When most people think of strength training and the results it yields, they think of the heavily muscled bodybuilders that plaster the covers of magazines such as Muscle and Fitness. The models that grace the covers of those magazines are simply models who are hired to sell magazines and not a realistic result of someone who strength trains a few times a week to get healthy. So in order to truly rev up your metabolism and get rid of body fat once and for all, hit the weights!
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February 2nd, 2012
It’s no secret that the American portion size has grown way out of control. It is also safe to say that most people probably don’t know what a portion of meat is supposed to look like. First off what exactly constitutes a portion of meat?
3 ounces, 5 ounces, or 7 ounces?
The correct answer is 3 ounces. Now without a food scale or an idea of what 3 oz of let’s say salmon would look like how are you supposed to know whether or not you’re eating the correct portion. Well most people can’t just eyeball a piece of salmon and figure out how much it weighs nor do they want to purchase a food scale to weigh everything they cook. So the easiest way is to relate it to something that you are familiar with. So for future reference a 3 ounce serving of meat is going to be equivalent in size to a deck of playing cards.
Ian Fagala, MS, CSCS
Personal Trainer
Essential Fitness
Tags: healthy eating, portion control, portion eating
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February 2nd, 2012
No weight reduction ADD (attention deficit disorder) isn’t a new-fangled term that doctors use to describe someone’s inability to stay focused on one mode of dropping weight. It is, however, something that I just made up and I bet that most anyone who has attempted to drop weight has WRADD to some degree.
What is this WRADD, you ask? As I mentioned above, it’s when someone can’t stay focused on one mode of dropping weight. To give you a more concrete example: you decide that you’re going to count calories as your weight reduction program. You start counting calories and over the first three weeks you are successful and you drop 10 pounds. You continue your new behavior for three more weeks but only drop 2 pounds and now you’re frustrated. As a result of your frustration, you quit counting calories and go back to eating too much. You gain the weight back.
The next time you decide to drop weight, you try another approach because counting calories didn’t work for you. Let’s review what’s happened. You dropped 12 pounds over the course of 6 weeks, which is approximately 2 pounds a week and which is, in fact, pretty darn good. The reason you stopped dropping weight is because your body won’t allow you to continue to drop weight week after week. Not only does your body need time to readjust, it really doesn’t want to change your weight. Your body would prefer to stay the same and keep everything as it is, so it will naturally resist when dropping weight. You must be ready for that.
Also, it is necessary to realize that 6 weeks is really not that long in the grand scheme of things. Unfortunately, it is human nature to want immediate results. Most quick-fix weight reduction programs may help you initially, but they don’t address the long term fix. The people who get the best results embrace a change in the way they eat forever. A couple of quick tips that can get you started on the right foot are below:
1) Eat plenty of vegetables and fruit. Both are large in volume and filling, yet low in calories.
2) Eat food in its most natural state. To borrow from a fellow fit pro friend, there are no tortilla trees or 7-up rivers. This means to eat food that is minimally processed.
3) Choose lean cuts of protein like chicken and fish as they are lower in calories.
Ian Fagala, MS, CSCS
Personal Trainer
Essential Fitness
Tags: eating healthy, weight reduction
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February 2nd, 2012
The holidays are creeping and consequently so does your weight. Seeing as we are your boot camp and personal training solution for those weight problems we have listed a few tips below to help you out around the holidays.
#1 Instead of waiting until after you’ve gained weight through the holidays and starting to exercise in January, find an exercise program you enjoy and start today. By being proactive and starting your exercise program today you can certainly not feel as guilty about a little holiday indulgence.
#2 If you end up with 3 Holiday parties in one week pick only one in which you will indulge in sweets or that extra glass of wine and stick to your convictions.
#3 If you are lucky enough to plan the office holiday party maybe plan it somewhere that people can socialize and be active at the same time like an ice skating rink.
Leave a comment below if you have a strategy that works well for you!
Ian Fagala, MS, CSCS
Personal Trainer
Essential Fitness
Tags: fitness, holiday, holiday eating
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February 2nd, 2012
Last weekend I had a great time at Fast Eddie’s with friends and family. I splurged with a Fat Eddie burger and a couple of beers – not exactly a shining example for my clients. My reason for telling you this story is to emphasize that it’s okay to veer from your diet now and then. Most people, when planning a diet, go to the extreme and make plans to give up all treats. That spells doom from the beginning because it’s human nature to crave what you can’t have. And what happens then is you overindulge, beat yourself to death for your overindulgence, and quit the diet.
It takes a long time to get fat and get out of shape. Don’t expect to become a Victoria’s Secret model in a couple of weeks. It takes time, patience, and organizing to learn new habits. Don’t deceive yourself. Start a food journal and get an accurate representation of what you’re eating from a calorie perspective. Learn which foods are the lean proteins, good carbs, and healthy fats. Schedule an occasional indulgence and enjoy it when you do it. And don’t get caught up in the latest diet craze that promises incredible results with little or no work. You’re looking for the quick fix and giving someone who’s trying to sell you the BrooklynBridge an undeserved income.
If you eat right, train hard, and make it a lifetime habit, you’ll get the results you want.
Ian Fagala, MS, CSCS
Personal Trainer
Essential Fitness
Tags: fast food, habits, nutrition
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February 2nd, 2012
I get so frustrated watching hard sell hucksters promoting “fitness” DVDs. I was working out Saturday afternoon when one of these ads came on the TV and, as usual, it was selling false results. Most people watch the beautiful bodies that are the featured exercisers and believe that those are achievable results. The beautiful bodies are paid, professional models with genes that aren’t like the average person’s genes. Please don’t get caught up believing that 12 weeks of doing jumping jacks and plyometrics in your basement will make you look like the models on TV. It takes much longer than that. And I guarantee you that the beautiful bodies on the screen have been working on their physiques many years.
These programs are a one-size-fits-all program and not everyone is on the same level. I don’t care if they give you a low impact version. Everyone has different goals and needs, so giving a blanket program is not effective or safe.
If your goal is to truly get in shape, to be strong, and to be healthy, you must work face to face with a trainer who will watch to make sure that you aren’t injuring yourself, who will instruct you in the proper exercises for your specific needs and who will motivate you and push you to achieve the results that you desire. It’s a well-known fact that two heads are better than one; that adage is just as valid with exercise.
So, instead of spending your money on a DVD set that can’t interact with you and see how you’re doing, spend your money on a legitimate trainer or gym membership that you will actually use.
Ian Fagala, MS, CSCS
Personal Trainer
Essential Fitness
Tags: fitness dvd
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November 9th, 2011
There are a lot of options on the market for athletic shoes: running shoes, cross trainers, walking shoes, sport specific shoes. Does it really matter what type of shoe you buy?
If you’re doing anything more than sitting in a chair, then the answer is yes. The first step to identifying which shoe fits you best is to figure out which activities you do the most. Do you enjoy running? Are you a walker? Are you more into the fitness/aerobics classes? Do you enjoy getting out in nature and hiking? Once you narrow down your activities, you need to then figure out how often you participate in each activity. If you’re focusing heavily on one activity more than the others, for example running, you probably need a specific pair of running shoes, as well as another pair of shoes for the other activities.
In order to get the best support from your new pair of shoes, you need to make sure you are wearing them for your chosen activity only – not for everyday wear. For example, I have my good pair of running shoes that I only lace up for the purposes of running. If I’m running errands around town, I wear my other athletic shoes that aren’t run specific. Another thing to keep in mind is how old your shoes are. Running shoes need to be replaced every 300-500 miles, while other athletic shoes can last six months to one year, depending on use.
The last piece of advice, and possibly the most important, is to get properly fitted for your shoes. There are numerous athletic shoe/running stores that do specialty fittings to determine the best type of shoe for your foot and needs. It is always a good idea to bring your current athletic shoe with you, so the staff can see the wear pattern on your soles. Once you are properly fitted for an athletic shoe, you’ll never again try to buy one on your own!
Wearing a properly fitting shoe for the activities you participate in can help stave off injuries. A good pair of shoes is the foundation for a great workout.
By: Taylor Bradshaw – Certified Personal Trainer for Body Fit St. Louis
Tags: athletic shoes, running, shoes, training, walking
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February 26th, 2011
We all know a little shot of caffeine can boost our energy, but how can it help us during a workout? There have been several studies in the past 10 years showing how caffeine can potentially improve your workouts.
It has been found that caffeine helps the most with two types of exercise: intense, long term exercise (ie cycling and running), and short, powerful movements lasting 4-8 minutes (ie powerlifting).
Most studies agree that caffeine helps during the workout by reducing the muscle’s consumption of glycogen (one of our body’s energy sources), and uses the fat stores for energy first. This saves the glycogen stores, which can help delay the onset of fatigue, thus allowing the muscles to last longer. There are also new studies linking caffeine to reduction in muscle pain, due to delay the buildup of lactic acid (this is the substance that causes the burn that we feel during exercise).
While this all sounds great, you also need to keep in mind the side effects of caffeine. First and foremost, it is a stimulant. You may experience sleep deprivation, nausea, headaches, muscle cramping, anxiety, and stomach distress. If you intend on ingesting caffeine before a workout, you may experience any of these side effects more intensely, particularly muscle cramping or tightness and dehydration. Keep in mind caffeine in also a diuretic, so you may be running to the restroom a little more often that you would like during a workout – drink plenty of water during your workout to avoid dehydration.
If you habitually use caffeine, the positive and negative effects will be reduced. The body treats caffeine like any other drug, so while the initial effects of caffeine are large, they are reduced over time. A morning cup of joe is okay, but 5 or 6 lattes a day are not. For most people, the studies suggest that 1-2 cups of coffee is the optimal dose before a workout. The optimal time? About an hour before seems to give the best effect.
By: Taylor Bradshaw – Certified Personal Trainer for Body Fit St. Louis
Tags: anxiety, caffeine, coffee energy, workout
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February 17th, 2011
As a personal trainer, I recommend that my clients eat a good pre-workout meal about an hour before exercise. It will take approximately that amount of time for food to turn into fuel for your body to burn. Complex carbohydrates are a great source of energy. Don’t be afraid to have a few carbs before exercise even if you are trying to reduce your body fat and lose weight. Before your workout is not the time to have celery or carrot sticks. You will be dragging before you even finish your warm-up routine. Here are 4 great pre-workout meals that will stick with you the whole way through:
1. Sweet Potato – Bake, boil, or microwave and sprinkle with a little bit of brown sugar or cinnamon. Sweet potatoes are fantastic
complex carbohydrates that will have you charged up and ready to move.
2. Oatmeal – Cook whole rolled oats (avoid instant oatmeal) in water and mix in a handful of your favorite dried fruit. Or, if you’re
walking out the door, simply try it dry. Be sure to keep water handy; you’ll need it 
3. Peanut Butter and Banana Sandwich – If you are hungry and looking for something a little bit more substantial, I recommend this
delicious sandwich. Be sure to use all natural peanut butter and whole grain bread. You may feel energized enough to run an extra
mile or two after this satisfying snack.
4. Clif Bar – In a hurry? Grab a Clif Bar to go. In addition to the original CLIF Bar, CLIF also makes the Luna Bar (made for women,
lower in calories), the Luna Bar+ Protein, the CLIF Builder Bar (more calories and protein), and the MOJO Bar (trail mix type
bar). I always have a good workout after one of these because they aren’t hugely filling and give a solid boost of energy.
You never want to stuff yourself before exercise. Eat slowly. Pay attention to when you feel satisfied and STOP. Now, go show your workout who’s boss!
Jen Brda
St. Louis Personal Trainer
Tags: energy, Jen Brda, nutrition, workout
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February 1st, 2011
Alzheimer’s Disease is an illness that affects the brain and leads to memory loss and impairment severe enough to interfere with one’s daily life. According to the Alzheimer’s Association, an estimated 5.3 million Americans suffered from Alzheimer’s in 2010. Women are noted to be at a higher risk of acquiring the disease primarily because women live longer however, Alzheimer’s is not believed to be a normal part of the aging process. Five percent of people living with Alzheimer’s were diagnosed in their 40’s and 50’s. We know there are many risk factors shown to increase the likelihood of acquiring this disease. Genetics, age and family history are several of the factors that are out of our control. Did you know that good nutrition and exercise can lower your risks of suffering from this severely debilitating illness?
A recent study conducted by researchers at the University of Washington observed the effects of exercise on 33 individuals diagnosed with cognitive impairment. Twenty-three of these individuals were randomly selected to take part in an exercise program consisting of cardiovascular training 4 days/week while the control group was restricted to stretching and balance training. In the end, the cardio group showed significant cognitive improvement and mental agility. To read about this study in more detail, please visit this site. Here you will find more information on how aerobic exercise protects the brain.
There is a connection between physical exercise and brain health. Researchers are gathering data to accurately determine just how much exercise is necessary to decrease the risk of mental decline. That being said, if you or someone you know is at risk for developing some form of dementia due to uncontrollable factors surrounding your family history or genetics, incorporating a sound exercise program into your routine will only have positive effects on your brain function and mental health.
By: Jen Brda – Certified Personal Trainer at Body Fit Saint Louis
Tags: aerobic, Alzheimer's, dementia, exercise
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