First, before we start a new client we do a fitness assessment and ask lifestyle questions along with a body fat test, measurement of 9 different areas, and of course, body weight. Once we have all that information, we can design a program based on each clients’ individual goals. Toady’s goals were to become healthier and to begin jogging. She would like to possibly run a 10 K or maybe perform a triathlon. Toady, however, has a knee injury, and right arm and shoulder injury I need to work with. My recommendation for Toady was not to start jogging right away. She should instead begin walking and doing other forms of exercise where she could maintain a heart rate level between 70% – 80% of her maximum heart rate, for one hour each day if possible, to reduce her body weight. She should also weight train 3-4 days a week to maintain her muscle mass which will help her lower her body fat percentage, and lose weight. Toady needs to reduce her body weight and strengthen the muscles around her knees for better support of the knee joint. By maintaining muscle mass, while losing weight, and keeping the core muscles strong, Toady would have a better foundation in which to start a running program. This program will reduce her chances of injury and increase her chances of meeting her goals.
In case you have not heard, Fitness Results is doing a promotion with the wonderful radio station, KFROG 95.1. We now have even more fitness information, including Tips of the Week, Healthy Food Choices, and diet/exercise plans. You can find it all here:
Below is some information on healthy food choices, which can also be found on the KFROG blog.
Making healthy choices when buying food is not always the easiest thing to do when there are hundreds of food choices staring you down as you past by the aisle. It’s even harder when you are not completely sure what the right choice is these days. Well, we at Fitness Results have prepared some information with some nutrition facts to help you become more knowledgeable of what choices to make when you eat.
Protein is important in any diet, but even more for those in a weight loss or muscle training program. The average man should consume about 35-for each meal while the average woman should have 20-35g a day. Make sure to always select the leanest cuts when selecting meat because it is the cut, and not the species of the meat that makes the biggest difference. For example, the leanest cut of chicken would be the breast rather than the leg or thigh. Also, a pork tenderloin is just as lean as a chicken breast even though pork is sometimes seen in a bad light. The typical size of the cut should be about the size of your palm and as thick as a deck of cards.
There are two classes of carbohydrates: Simple and Complex. Complex carbs include breads, pastas, and potatoes. They are good sources for energy but, are easily stored as fat afterwards. Simple carbs include sweet/sugary foods. Aside from the man-made sugars in candy, fruits are also included in this category. These are necessary in although for some should consume quite sparingly depending on your metabolic type. Also, artificial sweeteners should be avoided whenever possible. At Fitness Results we added a third group to make it easier: Fibrous carbs. We put vegetables in this group, especially green, leafy vegetables. Filling up on fibrous carbs is preferable to other carbs, as the fiber in them is indigestible, meaning you still get the benefits without the calories.
10-20% of your daily fat intake should be from essential unsaturated fatty acids. Poly/mono unsaturated fats are a much better fat than saturated fats, such as butter. Some good sources of unsaturated fast can be found in olives, avocados, nuts, and extra virgin olive oil. You should also caution yourself when eating these because of their high calorie content. Make sure to eat these in smaller portions to avoid taking in more carbs than you burn. We also recommend about 3 servings of fish per week. Fish have a high amount of omega 3 fatty acids, which are often overlooked. Omega 3 fatty acids help with cardiovascular and digestive wellness.
Liquids are just as important as any other food that you consume on a daily basis. Water is always the best choice. It is essential to life and the best way to keep hydrated. While sport drinks claim to be better than water for hydration they often have a high sugar or calorie content that is overlooked. Coffee is also good as long as it is relatively plain and you don’t add a significant amount of sugar or creamer. With fruit drinks it is always better to have the actual fruit itself. Fruit drinks and smoothies often have added sugar and are high in calories. By eating the actual fruit you reduce sugar and calorie content as well as consume other natural benefits lost in the juicing process, such as the fiber. Soda should generally be avoided at all costs, diet or regular. They promote osteoporosis as well as significantly impact your sugar levels. And of course, alcohol should always be consumed in moderation.
There is much debate on how many times a day a person should eat. The answer varies for each person. We recommend no fewer than three meals a day. You should try to space your meals out by about 2 ½-3 hours each with little to no snacking in between those meals. Some people do better with five or six meals a day, however you have to make sure to eat smaller portions for those meals. For some people that works better to keep their metabolic rate consistently higher, but it also adds up the calories so you must still train a little more extensively to keep up with your diet.
Watch out for:
Most people don’t think twice about some foods, and while they may seem harmless, they could be a much bigger threat if not used in moderation. These foods include:
- Salad Dressings
- Toppings (including gravy, creams, etc)
- Cooking Oils
- Fried Foods
This should be an easy guide for selecting more nutritious foods the next time you are out grocery shopping, especially during the holiday season. Be sure to check back here for even more in-depth information.
In case you have not noticed, fitness results also carries healthy snacks, dietary supplements, as well as filling meal replacements. Here are some quick details on some of the supplements we offer.
Fitness Results: Daily Mulitple– Get your daily vitamins and minerals the way Mother Nature intended-through whole food vegetation! It’s packed with everything you need including vitamins, ionic minerals, digestive enzymes, amino acids, and is completely organic. It’s swetened with honey and has a nutral wild cherry flavoring.
Mona~Vie: A delicious blend of the brazillian acai berry and 19 other fruits including white grape, passion fruit, pomegrante, as well as other exotic fruits. It is especially rich in antioxidants, phytonutrients, essential fatty acids, amino acids, vitamins, minerals, complex carbohydrates, dietary fiber, and trace minerals.
Argenix: Argenix is a supplement containing L-arginine which the body then converts into nitric oxcide which opens up the blood vessels to help them flow smoother and more efficiently. Argenix contains antioxidents from grape seed extract and polyphenols from grade skin extract. It is one of the strongest products we offer and can significantly increase your health.
Make sure to to check back here to learn more about our these and other products and how they can increase your health and daily lifestyle.
On Sunday October 28 a few guests from the Fitness Results family went on a rowing trip the Newport Aquatic center. we had a great time rowing through the harbor and afterwards enjoyed a fun barbecue. We have a few pictures up for you to enjoy,we would have more but Lance accidentally dropped his camera in the water, so thank you Jill for these pictures!
Hi, welcome to the first official blog post at Fitness Results. Times are changing and we want to stay connected to our clients in new and exciting ways. We will soon have pictures up and weekly updates on the stauts of the gym, including contests, group activities, and information on food and supplements. In addition you can expect nutritional and health tips from our trainers themselves so that you are never without aid.
-Take care and stay healthy!