Posts Tagged ‘CoachMeFit’

In A Rut?

Tuesday, November 2nd, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

I’m not going to lie….I’m a trainer and I’m in an exercise rut.  We all go through the ups and downs of an exercise routine.  As I was thinking about a blog, I thought I may as well write about what I’m going through to get some motivation while helping others who are in the same place as me!  I came across the article below.  It talks mostly about weight loss, but I am replacing the weight loss feel of the article to fit into what I need to get out of my fitness routines.  Whatever your fitness goal(s), you can use this article’s tips to get you back on track. 

To stick around and work, weight loss has to fit within the bigger picture — and then made into a daily priority. Like a movie extra struggling to be seen on a blockbuster film, if weight loss isn’t in the big picture, it won’t get watched.

Weight loss is a classic “out of sight, out of mind” matter. If you’re busy with big picture stuff (which hopefully you are), weight loss may feel forgotten and start to get in the way. Unless, of course, it becomes part of that bigger picture. Knowing the role that fitness plays gives you the motivation to keep going strong.
First, put weight loss up on the big screen. List the things that losing weight will help you do. Want to be a better parent? Improve your work performance? Stick around to see your grandkids? Are travel, horseback riding, racecar driving, home improvement and other high-energy activities important to you?
These reasons can be made into motivators. They’ll be more energizing than looking at the scale any day of the week.

Second, make fitness a daily priority. Some ideas:

  • Do your goal activities early before distractions hit.
  • Arrange your day and menu ahead of time and stick to the plan.
  • Create a reward system that’s related to your big picture. For example, if you’re in this to boost your confidence, reward yourself for small wins by putting $1 in a “stepping out” fund.
  • Pack lunches and avoid eating out.
  • Carry a picture of your main motivators.
  • Find reasons to be with and talk to positive, upbeat people with similar goals.

With the steps above, you help yourself realize that weight loss can have real meaning — that if you stop using smart fitness strategies or stop eating your veggies, you’re losing more than some weight loss momentum. You’re potentially holding yourself back from living the life that you love.

By: Mike Kramer, staff writer for


Bombay Chicken ‘n’ Rice Recipe

Tuesday, October 12th, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

A recipe hasn’t been posted lately, so I decided to take that route this week.  This recipe can be prepared without chicken, for those of you who don’t eat meat.  Also, you can add fresh chicken breast as opposed to the canned chicken.  A very versatile recipe.  I hope you enjoy!

4 people

1 10-oz can chunk chicken breast, drained and flaked
1 6-oz box curry rice-pilaf mix
1 14-oz can diced tomatoes, drained
1 8-oz can peas, drained
1/2 cup unsalted cashews


Prepare the rice according to package directions. After 15 minutes of simmering, stir in the chicken, tomatoes, and peas. Simmer for 10 to 15 minutes more, until the rice is tender and most of the liquid is absorbed. Top with the cashews.


Calories: 364 calories
Carbs: 49 g
Sodium: 1061 mg
Fat: 10 g
Protein: 22 g
Fiber: 6 mg

From the Abs Diet


Maintaining Weight Loss through Proper Eating Habits

Wednesday, October 7th, 2009

Catherine Munaco, Managing Partner at the CoachMeFit Private Personal Training Studio in West Bloomfield, MI, explains how weight loss can be maintained through proper eating habits.


How to Lose Weight

Tuesday, September 15th, 2009

Are you achieving the weight loss results you want from your work outs?  If you’re not, click on this short clip to hear CoachMeFit West Bloomfield Owner, Catherine Munaco, explain what additions or modifications can be made to your work out regime in order to see real weight loss results.


Burn Baby Burn

Wednesday, July 1st, 2009

Quick Notes on Energy Expenditure and What it Means for Weight Loss

By Catherine Munaco

Owner, CoachMeFit West Bloomfield

As a trainer, I have one basic rule for clients aiming to lose significant amounts of weight: You must know roughly how many calories you consume relative to how many calories your body is burning on a daily basis. Surprisingly, very few people have looked into their energy consumption and expenditure, and instead take what we call “uneducated guesses”. As humans, we tend to underestimate the calories in our food and overestimate the energy we use during our daily routines and workouts. Clients are often reluctant to spend time tediously logging entries into a food diary, and even nutritionists will say that calculating calories in food is a time consuming process. I simply don’t care. I’ve logged my food consumption, its annoying—yes—but vital, read: VITAL, to progress with weight loss. Luckily, online food journals make tracking easier and less time consuming than it used to be (try for a free online food journal). If tracking food every day isn’t something you’re likely to stick with, then track for three days (making sure one of those days is on the weekend). Because we tend to be creatures of habit, you’ll get a general idea of how many calories you eat in a typical day. Most likely you’ll be shocked with the amount of calories you’re consuming. If you eat out, be sure to look up calories on the restaurants website, which can also be shocking. I’ll never forget when I learned that my “healthy” Panera salad contained over 30 grams of fat. Simply substituting the dressing would have saved me over 200 calories.

The other half of the equation, of course, is calories expended. Here, we also see inaccurate guesses. Clients will often tell me they went for a long walk, but when I put them on the treadmill they realize how slow they were really moving. For a more accurate calorie count, I usually suggest a heart rate monitor. Cardio machines typically have a spot for calories burned in a workout session, but even they can overestimate. One time, the treadmill said I burned 800 calories in a 40 minute run; my heart rate monitor said 425. (I would have loved to believe the treadmill, of course, but a female my size would have to run faster than 6 minute miles to expend that much energy in 40 minutes, and I don’t think I’ve ever run a 5:50 minute mile, let alone 8 of them.)

Additionally, my clients usually have no idea how many calories they use at rest. The most simplistic estimation of this value is what exercise physiologists refer to as resting metabolic rate, or RMR. RMR accounts for the energy required by cells to maintain normal bodily functions and homeostasis at rest. Similar to RMR, basal metabolic rate, or BMR, is the minimum energy needed to sustain vital life functions. In laboratory conditions, BMR is typically only slightly less than RMR, so the two tend to be considered interchangeable. Regardless, knowing your daily BMR or RMR is crucial to weight loss. Again, people are often shocked to learn how little they burn at rest. Equally frustrating—BMR is lower in females (a result of lower muscle masses as compared to males) and decreases with age. To calculate your age, gender, and weight adjusted BMR, go to

Aside from physical activity and exercise, BMR ends up being the most important form of calorie expenditure simply because we spend most of our day at rest. Having a basic understanding of our daily energy needs allows us to regulate and change the foods we eat to better accommodate energy expenditure. In the long run, we want eating HABITS that fit our energy needs. Knowing BMR also highlights the importance of physical activity. On days that we put in a significant workout, our caloric expenditure is as much as 25% greater than our resting levels. That means we can eat more! Exercise increases weight loss when calories are carefully monitored and helps to buffer “bad eating” days (you know you’ve had ‘em).

Research has also shown that exercise can have a counter effect on the natural decrease in BMR with age. Age-related decreases in BMR are typically explained by loss of muscle tissue and increase in fat tissue. Some changes in metabolic activity for muscle also exist as we age, but for the most part we lose active muscle tissue, and therefore burn less calories at rest. However, weight training can help maintain muscle mass that we would otherwise lose, thus keeping basal metabolic rates from plummeting. Some research has even suggested that regular aerobic training in older individuals causes increases in BMR with no increase in muscle mass.

BMR often decreases with age

BMR often decreases with age

So what does this mean for the average person? It means that you need to keep moving and you need to know what you’re consuming relative to what you’re eating. Weight loss only occurs when energy out is greater than energy in, but if we don’t at least have some general idea of what our individual caloric consumption and usage is, we can’t begin to know what to change to see results. Is it a pain in the butt? For some of us, yes. Is it necessary? YES. Fitness is a lifestyle, not a temporary fix. Knowing what your body is doing is the first step to changing habits and creating new patterns for a lifetime of health and wellbeing. Smaller pant sizes are the satisfying bonus.


True Blue Pod Squad

Tuesday, April 21st, 2009

The CoachMeFit Corporation has a plethora of University of Michigan alumni on its team including Birmingham studio owner Derek DiGiovanni, West Bloomfield owner Catherine Munaco, VP of Development Brad McFarlane, and CoachMeFit President Lindsay Bogdasarian.

The U of M Alumni Association recently interviewed Lindsay about how a Personal Trainer can change your life.  Click the link below to hear the interview.

University of Michigan Alumni Association Podcast – Lindsay Bogdasarian


The Training Plan…in Action.

Thursday, April 2nd, 2009

We are in the middle of week two of the training plan. I hope you are feeling motivated and positive about the progress you have made so far. Mike has given us another update on how his training has been going, as well as the obstacles that have been in his way. Good job everybody. Keep running, keep recovering, and remember that often the journey teaches you far more than the destination.

Week of 3/23 running summary – Mike Ritsema:

Monday               4 miles pretty hard

Tuesday               4 miles pretty hard

Wednesday        Rest

Thursday             47 minutes at 125 – 142 bpm avg. 135 bpm burned 505 calories

Friday                    4 miles in 34 minutes at 138 bpm

Saturday              Race:  10K – 6.2 miles in 47 minutes = 7:34 / mile

Sunday                 Rest

Notes & thoughts:

I’m a busy guy with lots of responsibilities.   Running is therapy to me.  I like to run and it stabilizes me – reorients me.  But, running isn’t the center of my universe.  I enjoy golf, biking and loafing too.  Besides that, I do run a business which is taking quite a bit of time and energy in this economy.   At my age, 51, my personal challenge includes both motivation and energy.   Sometimes, I just don’t have either to get me out the door.   That’s why I operate best when working out with others in a group.

I find this new workout plan intriguing.  I’ve read and discussed the methodology in the past.   Slowing down my pace to a reasonable burn rate is counterintuitive to me.   I’ve been running for over 35 years.  Brute force always seemed reasonable to me.  And, yes, I do haul around some ‘70s era concepts that may have been improved on over the last few decades.

I’ll continue putting on the miles in as close alignment to the training schedule as I’m able.

Michael Ritsema
i3 Business Solutions, llc

accelerating business results