CoachMeFit Blog

Post by: Kelly Kalbfleisch, NPTI Trainer

Manager of Ann Arbor CMF

I want to take more time to give proper recognition to those clients, here in Ann Arbor, who have met or are on their way to meeting their goals.  One in particular, David Fry, shared his story with me this month.  David is the perfect example of how dedication and the proper mind set will allow anyone to reach his/her goals.  Be inspired by his story, as I was. 

BEFORE:

I grew up in Pennsylvania in a family of overweight people. There was no appreciation for eating right or getting regular exercise. But even among my loved ones I stood out. I was an obese child who became a morbidly obese teenager, carrying 350 pounds on my 5′ 7″ frame by the time I entered college. My weight defined my life.

After my freshman year I put myself on a starvation diet of my own design. By eating less than 500 calories a day I lost more than 150 pounds in six months. This was an extremely stupid thing to do and some of my internal organs turned against me. But I was young and ultimately regained my health. I was thrilled with my new body and I lived the life I had always been denied. I was physically active throughout my 20s and kept my weight off with no particular effort.

In the mid 1990s I moved to Ann Arbor with my wife and started a new business. I resumed my bad eating habits and sedentary lifestyle as I focused on my work, and I started regaining my weight rapidly. But I kept telling myself, “It’s okay, I’ve lost weight before. I can lose it again when I need to.” Somehow I just never got around to it. Ten years later I finally had to deal with the consequences when a bout of severe dizziness and confusion led me to a local hospital. I weighed over 400 pounds and had extremely high blood pressure, with a host of other medical problems around the corner.

That scared me enough that I finally started to address my problem. Over the next few years I slowly lost 60 pounds by eating a little better and getting more physical activity. I didn’t really make progress, though, until my wife and I joined Coach Me Fit and began working out with Ann Marie Furlong. Even when I was young and active I never had done any structured weight training, so Ann Marie’s workouts were a new experience for me. I remember being so exhausted in the first few months that several times I drove home and fell asleep in the car in my garage before going inside the house. Ann Marie was the perfect coach for me. She challenged me to push harder each time, but she didn’t come on strong with a “drill sergeant” attitude. Some people respond well to that but it probably would have been counterproductive with me. I think a good personality match with your trainer is very important.

Over the next two years my physical fitness and stamina improved greatly but I only lost about 20 pounds because I still wasn’t watching my calorie intake. I used to joke that if they had an Olympics for people with a BMI over 50, I would do very well! Good health truly is about “fitness” and not just “weight loss,” but I still had face the facts about my diet. Late last year I signed up for a service called BistroMD that delivers frozen, pre-packaged meals to my home once a week. Starting right before Thanksgiving (great timing, right?) I began eating 1,200 to 1,400 calories per day while continuing my regular Coach Me Fit workouts. I also started using an iPhone app called “Tap N Track” to measure all the calories I ate or burned up through exercise each day.

The results were immediate. I lost 25 pounds through the holiday season, which encouraged me to stick to my diet. And the weight loss made it easier for me to workout so I was able to increase my physical activity throughout the winter. Ann Marie started giving me more challenging workouts at Coach Me Fit, and in the spring I rediscovered my old love of long distance road cycling, something I hadn’t done in more than 15 years.

Today I’m happy to report I’ve lost 100 pounds since November 2009. I’ve dropped eight clothing sizes, I’m no longer taking blood pressure medicine, and my cholesterol level is now well within the healthy range. But more than that, I can barely describe how much better I feel every day, whether I’m rushing through a crowded airport with heavy luggage, riding my bike to Brighton and back, or simply trying to fit into a seat at the movie theater. Obesity means making compromises with yourself every day, and I finally decided I didn’t want to do it anymore.

I know my struggle isn’t over. I still want to lose another 40 pounds or so but, even after that, good health is a lifelong commitment to smart food choices and regular physical activity. Coach Me Fit will continue to be a part of that for me.

I have two pieces of advice for anyone who’s facing similar challenges: First, don’t wait to get started on a healthy lifestyle.   As I learned, time is not your friend. Each week it just gets harder and harder to change bad habits, and you just find yourself farther and farther away from where you need to be. As they say, “when you find yourself stuck in a hole, the first thing to do is stop digging.”

Second, you don’t have to solve all your problems at once. Do you what you can, when you can. Each step forward is progress. You can see in my history that I rapidly lost a huge amount of weight when I was young, but I did it in an unhealthy way that didn’t really include a conscious change to my lifestyle. And so my weight rapidly returned. My current weight loss adventure has actually been multi-phased, lasting over five years. The people around me have noticed the big physical change in the last 10 months, but my brain started making the necessary adjustments several years ago.

If you’re reading this, that probably means you’re a Coach Me Fit client or thinking about becoming one. So then “Congratulations” on a great first step towards a healthier life!

AFTER:

Thank you for sharing your story, David.  Congratulations on all your progress.  I’m excited to see you reach more goals as you continue on this healthy living journey!!

By: Kelly Kalbfleisch

Ann Arbor CMF, Manager

Flying through your routine, overworking your middle and improper breathing are all big no-nos when it comes to training your abs.  Here’s how to maximize each and every workout;

1.  Your abs are like any other muscle and need rest. Give them at least 48 hours between sessions for maximum recovery.

2.  Don’t forget to breathe when doing abdominal moves. Remember: Exhale on the exertion and inhale on the return to avoid lactic acid buildup.

3.  For maximum results, do each rep deliberately and avoid all use of momentum.  If you’re doing it right, you should fatigue and even fail by the end of 15 reps.

4.  Use a mix of different abs moves each time you train to give your body new challenges while keeping your brain from getting bored.

5.  You can crunch ’til the cows come home, but if you’re not eating right, you’ll never see the results of your hard work. 

I’ve added different variations of the plank to my workouts instead of doing a form of crunch every abs day.  I’ve noticed a huge difference in the strength and firmness of my core.  

I like tip number 5 from above.  Clients ask me all the time if they should do more crunches or when they will start to see their ab muscles and lose the fat.  I hate to tell them, but it’s the truth..the muscles are there, but you won’t see them until you change your diet and keep consistant with cardio.  It’s a fact! 

-article from Oxygen Magazine

TRX Suspension Training

By: Amber Tebeau, NASM CPT, Manager and Trainer CoachMeFit West Bloomfield

The TRX, Total Resistance Exercise, is the latest and greatest piece of fitness equipment on the market.  The TRX is a form of suspension training that utilizes body weight to increase total body strength, balance, flexibility, core stability, and performance, which will also increase calorie burn and weight loss.

The TRX was created by Randy Hetrick, the founder of Fitness Anywhere, the company behind the TRX.  Randy created the TRX while he was on the battle field serving as a Navy SEAL.  Randy recognized the importance of having a piece of exercise equipment that was light, easily portable, and functional.  The TRX is now used by all of the branches of the Armed Forces, the NCAA, Hollywood stars, and professional athletes.

The TRX is a valuable piece of fitness equipment because it is appropriate for all ages and all fitness levels.  Virtually any exercise can performed on the TRX and the best part is that any exercise can be made to be more difficult or easier just by simply taking a step or two. The TRX weighs less than 2 pounds and it can be set up anywhere, including a gym, a park, a hotel room or at home.

CoachMeFit  started working with the TRX in the spring of 2010, and I went to an official TRX training course in July of 2010.  Our studios are very excited about getting on board with TRX suspension training.   We have found the TRX to be very challenging and very practical for our clients to use.   Our clients were very excited when we started using the TRX and their excitement has continued the more they have worked with it.  I have several clients who regularly ask to use the TRX during their sessions.

The TRX is one of best and most versatile pieces of equipment that we have at CoachMeFit.  Every exercise on the TRX engages the entire core, for an incredible total body workout.  If you have goals that include toning muscle, core and totally body strength, increased athletic performance or increased flexibility, then the TRX should become an essential part of your workout routine.

Amber Tebeau, NASM CPT, Manager and Trainer CoachMeFit West Bloomfield

Last week my husband and I went on a cruise.  Cruises are notorious for their endless buffets of fattening foods and alcoholic drinks around every corner.  When I boarded the ship, I noted that there was food available at any time of day.  The pizza counter was open late, the ice cream station never closed and there were midnight buffets.  Suddenly a wonderful vacation has turned into a dangerous calorie situation.  Though a cruise has the potential to sink your weight loss or maintenance goals, here are a couple tips to help you stay afloat.

Set boundaries for yourself.   Allow yourself only a certain number of desserts per week or one dessert per day.  Eliminate snacking in between meals and late at night.  If possible, avoid the buffet line and always dine in the dining room.  When dining in the dining room, try to choose the healthiest option on the menu, such as grilled chicken or broiled fish.  Also, do not eat the whole portion that is served to you- the portion size is usually too large.   Lastly, limit alcoholic beverages that are loaded with sugar and calories.  Alcoholic drinks are full of hidden calories, and those calories can range from as low as 100 to over 700 depending on the drink. 

Though a vacation is a time to sit back and relax, it is not a time to slack on exercise.  While on the cruise add in exercise whenever possible.   Avoid taking the elevators whenever possible and opt to take the stairs.  Most cruise ships have large, well equipped fitness centers; choose to utilize the fitness center daily. When the ship docks at a port, use this time to take advantage of active excursions and stay active while exploring the port.

Cruises and other vacations are a great time to relax and escape from the everyday grind; however it is not a time to relax on your health.  Smart choices that are made while on vacation can enhance your time away and your health.

Kelly Kalbfleisch- NPTI Certified Personal Trainer

CoachMeFit Ann Arbor, Manager

As many of you have probably figured out by now, whether from magazines, programs geared towards fitness or from personal experience, cardio interval training is all the fat burning rage. 

“Intervals are an important addition to your training routine because your body adapts to movements and intensities over time.  Repeatedly putting your muscles through the same (limited) range of motion or adhering religiously to a specific aerobic intensity will stall any strength gains or weight-loss goals you may have in mind.”

“An admirable quality of interval training is that its sessions can be brief.  In fact 15 to 20 minutes of high-intensity interval training (HIIT) can provide the fitness equivalent of 40 to 60 minutes of continual-speed cardio.  Best of all, research indicates that short periods of high-intensity exercise are better for caloric expenditure than longer steady-state periods, giving you more fat-burning bang for your buck each minute during (and for quite some time after) your workout.”

I enjoy interval training, not only for the increased fat burn, but to beat the cardio bordem.  The sessions keep me engaged and focused the whole time.  I tested out the treadmill interval routine listed below.  On paper, it looks quite easy, but once I got into it, it was a great challenge.  You need to pay attention to your body when trying out these routines.  RPE means Rate of Perceived Exertion.  This is a way to monitor the intensity of your workout without equipment.  The most common RPE scales run from one to 10, with one representing little or no activity and 10 being maximum all out exertion.  Your RPE is a bigger factor in your fat-burning success than following the incline, speed and resistance exactly.  If you feel dizzy or not challenged, lower or raise one or more of your exercise variables until your RPE matches what is reflected in the routine.

I like to get 45 minutes of cardio in, so after the treadmill routine, I hopped on the elliptical for the last 15 minutes.  Try a different cardio machine after the 30 minutes to mix it up even more!! 

Good luck and Happy Fat Burning

*Quotes and interval routines are from Oxygen Magazine

Brandy Golden- ACSM Health Fitness Specialist

CoachMeFit, East Grand Rapids

  What would happen to a 2010 bentley if it were never driven until 2020. Would the paint look better in 2020 than 2010 after sitting through  a decade of snow, rain, and sunshine. Would the engine run smoother after being stagnant for ten years? The obvious answer is no. Like a car, our bodies function better when we use them and take care of them. Was the last time you ran a mile in high school? Do you ever tell your kids, ” when I was younger, my figure was nice like yours?” Well unfortunately, like the bentley, after a decade of being sedentary, your “engine” or internal organs work less efficiently and your “exterior” figure may take a hit as well. Like a car, our bodies are made to drive us safely through life. However, if we do not tend to our bodies properly, they will not function properly. We must use it, or we will lose it!

  Obviously exercise will improve one’s physical appearance. It sheds pounds, shapes buns and defines abs. However, the most important part of a nice body is healthy organs. Like a car, a body can look good on the outside, but run like “Old Bessy” if the unseen parts are out of shape. Therefore you must first take care of your heart and other organs that are responsible for every breath that you take. Regular physical activity and a consistent exercise regime strengthens the cardiovascular system, decreases the stress on the liver, and much more. Please don’t wait until tomorrow to begin caring for your body’s engine, get moving today!

By: Amber Tebeau

Dining out at a restaurant is a significant part of the American lifestyle.  Many Americans eat away from home several days a week.  Eating out, if done improperly, can put a person well over their calorie allotment for a day, which will eventually lead to weight gain.  Restaurant food can be full of hidden calories and the portion size can be two to three times what is recommended.  This week, one of my clients commented to me that she was going out to lunch and thought she was making healthy choices. She said that recently the restaurant posted the calorie counts on the menu.  It was not until the calories were posted on the menu that she realized her lunch was around 900 calories! 

When eating at a restaurant it is imperative to be educated on exactly what you are ordering and eating.  When I go out to eat there are several steps that I take to ensure I am eating a healthy meal. 

First, be proactive.  Always try to look up the restaurants website before you go to eat there.  Many websites have nutrition information for all of the items on their menu.  Seeing the nutrition information can be shocking, and many menus have meals with calorie counts of well over 1000.  You will be less likely to eat a meal if you know that it has more than half of the calories that you should consume in an entire day.  On a typical menu there are several healthy choices to choose from and it is helpful to go to the restaurant knowing what you can and cannot eat.  Some websites have a feature where you can build your meal.  You are able to add or remove items to see how it affects the calorie count and nutrition.  I have also found several sites that display healthy alternatives that are available, on their website menus; however these healthy options are not listed on the menu at the restaurant. 

Second, remember to order condiments on the side.  Ask to have the cheese, nuts, dressings and sauces on the side.  This enables you to control if you use the condiment or how much you use.  Dressing, nuts and cheeses can add significant calories to a salad and suddenly the salad can have as many calories as a greasy burger.  A Red Robin Crispy Chicken Tender Salad has 1400 calories, whereas a Red Robin Gourmet Cheeseburger and steak fries have 1284 calories.   Neither option is healthy, but many people are surprised to find that a salad can contain so many calories.

Third try to avoid any item that is cream based.  Cream based soups, sauces and dressings are packed full of calories.  It is better to choose a soup that has a vegetable or broth base, a sauce that has a tomato base and a dressing with an oil base.   Also be sure to avoid anything with mayonnaise, which is high in calories and fat.   Mayonnaise comes standard on many sandwiches and i some salad dressings may have a mayonnaise base.

Going out to eat can be an enjoyable and healthy event, as long as you are informed about your meal choices.  If you follow the three steps listed above you will be able to ensure that you are making a healthy choice and you are keeping your calories are under control.  Bon Appetite!

By:  Amber Tebeau, NASM CPT, Manager and Trainer CoachMeFit West Bloomfield

Brian S. has been a client of CoachMeFit since the summer of 2008.  Brian began working out at the CoachMeFit studio in Birmingham, then after 6 months he transferred to the West Bloomfield studio because it was closer to where he works.   When Brian first came to CoachMeFit he weighed over 300 pounds, had many health problems and he reported being very tired no matter how much he slept. Brian’s blood pressure was as high as 170/105, for which he was taking medication, he was also taking cholesterol medication, kidney medication and he was injecting his body with insulin for his Type II Diabetes.   

Brian had tried to lose weight many times on his own without success.  He tried several diets and he would lose some weight, however he would always gain it back.  Brian stated that he came to the point where the insulin he was injecting was not helping to bring down his sugar and he knew he had to make a big life change in order to regain his health.  At his heaviest Brian weighed 313 pounds and he set the goal of losing 70 lbs.    Due to his failed attempts at dieting, Brian knew that he needed a lifestyle change not another diet.  Brian decided that he wanted to weigh 240 pounds and he started eating the amount of calories that a 240 pound man should eat to maintain his weight.  He also made sure he was eating the proper ratio of carbohydrates, protein and fat.   Brian then started working out with a trainer at CoachMeFit three days per week and doing cardio exercise five to six days per week.  Brian immediately started to see a decrease in his weight and an increase in his energy.

Brian’s journey began almost two years ago and his weight is now holding steady around 240 pounds and the only medication that he takes is a pill for his diabetes.  His blood pressure is 117/72 and all of his blood tests are normal.  Brian states that currently his goal is to maintain his weight, and to stay healthy.  Brian’s story is a testament to hard work and dedication.  Brian has worked hard to become healthy and regain control of his body.  Brian is a great example to anyone who desires to turn their life around, lose weight, and maintain a healthy lifestyle.

By: Amber Tebeau NASM CPT, Manager CoachMeFit West Bloomfield

There are many myths when it comes to exercise. Take this short quiz to assess your level of exercise knowledge. Review the following statements and determine if they are true or false.

1. When you are doing a workout, it is most effective to be in the “Fat Burning Zone”.

True False

2. Cardio exercise on a machine is most effective for weight loss.

True False

3. Doing abdominal exercises is the best way to get rid of belly fat.

True False

4. It is just as effective to do six, 10 minute bouts of exercise, as it is to do one solid hour of exercise.

True False

5. Doing circuit weight training is as effective or more effective than doing cardio exercise on a machine, for heart health and weight loss.

True False

6. Exercise is hard work and is not supposed to be fun.

True False

7. The secret to successful weight loss is simply to burn more calories than you consume.

True False

1. False: The “Fat Burning Zone” is a myth, it does not exist. In a workout calories are burned not fat. It is important, when thinking in terms of weight loss, to understand the Law of Thermodynamics. The Law of Thermodynamics says that if more energy is expended than is consumed, weight will be lost. Thus, a weight loss will occur if more calories are burned than consumed.

2. False: Cardio exercise IS effective for weight loss, however ALL exercise is effective for weight loss.

3. False: Doing abdominal exercise is good and it will tighten and strengthen your core muscles. However, this does not remove fat from your midsection. The best way to get rid of fat around your middle is a total body fat loss. It is a myth that you can spot treat your body for fat loss.

4. True

5. True

6. False: The best type of exercise for an individual to do is the type of exercise that they WILL do. All exercise is effective to burn calories, so the exercise that is enjoyed is the best because it is the exercise that is most likely to be accomplished.

7. True

By: Amber Tebeau, Manager of CoachMeFit West Bloomfield.

Nearly every week I have a client tell me that they did not have time to do their at home workouts.  We all lead busy lives, however, being healthy and fit needs to remain a daily priority.  Remember that breaking up a 60 minute workout into smaller increments throughout the day is statistically as effective as doing a straight hour of exercise.  Amidst a busy day there are several things you can do to fit fitness into your everyday tasks and responsibilities.

• When you go to the store, park in the farthest parking spot and walk or jog to the door at a brisk pace.
• When walking your dog, do not walk at a slow pace and allow your dog to sniff every pole.  Walk briskly, getting your heart rate up, to give you and your dog a better workout.
• While brushing your teeth, do squats.  Doing squats while brushing your teeth in the morning and in the evening will help create toned thighs and glutes.  You can do around 50 squats in one teeth brushing session.
• When watching TV, exercise during the commercials.  You can do sit-ups, push-ups, squats, run in place, etc.  This is a great way to fit exercise into your relaxing evening at home.
• Walk or ride your bike to your destination instead of driving.  As Americans, we have become far too dependant on our cars, and we would all benefit greatly from keeping our cars parked and walking to where we need to go.
• Instead of going out to lunch or coffee with your friends, do an activity together.  Spending time exercising with a friend will increase exercise enjoyment, and also strengthen friendships.  Great activities to do with friends would be walking, running, or playing a sport.
• Instead of sending your kids outside to play, go with your kids outside to play.  Playing with your kids is a great way to get exercise, but also lets your kids know that spending time with them is important.
• While at work many people sit behind a desk for 8 or more hours.  During a long day at work it is beneficial to get up out of your desk and to stretch or do exercises.  Aim for 5 minutes per hour.  Walk to the farthest bathroom or copy room, take the stairs whenever available, stretch in your seat, do squats or pushups at your desk.  It is also a great stress reliever to take a walk during your lunch break instead of eating at a restaurant or sitting in the break room for an hour.

There are dozens of ways to fit exercise into your day.   Experiment with the ideas listed above or think of your own methods and find what works best for you.