Storm Fitness Newsletter – Determining Calorie Needs – April 2008
A health and fitness newsletter on how to stay looking and feeling your best at any age
Greetings Clients and Friends…..Happy Spring!
The weather is starting to get warmer and sunnier – I know I am looking forward to it, how about you? I am excited to get outdoors and enjoy the activities that the warmer weather has to offer. I love the change in seasons because it allows for a cycle between activities and changing it up is the best thing you can do for your body. Trust me, if you are bored with what you are doing then your body definitely is! With the start of the new season make sure to change up your workout! And if you need some ideas or a sprucing up of your routine feel free to email or call me – I would be more than happy to assist you. Here’s to a beautiful and healthy spring season!
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team
Storm Fitness, LLC
STORM FITNESS NEWS
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Read our Top 10 List on ways that Personal Trainers can enhance not only your workout but your life!
Why A Trainer Top 10
1. Motivation: Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement. They also know how to mix up exercise routines to keep things fun, fresh and motivating.
2. Consistency: Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
3. Safety: Are you unsure about how to use the chest-press machine at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
4. Individualized instruction: An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
5. Effective workouts: Today’s hectic lifestyles mean you don’t have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
6. Supervision: Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That’s what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
7. Sports-specific training: Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
8. Injury rehabilitation: Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
9. Special-needs training: Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions.
10. Ego boost: It’s a fact – feeling good makes you look good, and vice versa. Not only can personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.
Character is like a tree and reputation like its shadow. The shadow is what we think of it; the tree is the real thing.
Determining Calorie Needs
If your goal is to burn more calories than you take in, you need to determine how many calories your body needs on an average day. So get your pen and paper out and I will help you determine yours! There is a mathematical formula I use to make this estimate. I say an estimate because although this calculation can be helpful it does not take into account genetics, age and muscular makeup all of which play a factor in your calorie burn rate.
I will run through the numbers with a hypothetical 155 lb woman so that you can see how the calculations work.
Take your weight and multiply by ten. This is the number of calories your body needs just to keep breathing and digesting and all the other maintenance work. It’s called your Basal Metabolic Rate (BMR). 155lb x 10 – 1,550 calories (BMR)
Determine your activity level. An average activity level is .30 (desk job, no exercise); more active is .40; very active is .50 and extremely active is .60 (engages in vigorous planned sports 5 to 7 times a week).
Multiply your BMR by your activity level. Here we will assume a .30 activity level. 1,550 x .30 = 465 (activity factor)
Add your BMR and your activity factor to get your maintenance calories. You need about this many calories to make it through an average day. If you eat this amount of calories you will maintain your current weight. 1,550 +465 = 2,015 (maintenance calories).
So, for our 155 lb woman to maintain weight she would need to eat 2,015 maintenance calories a day. If you want to lose weight you have to eat fewer calories than your maintenance calories. Eating 1,800 calories a day will result in weight loss: 2,105 – 1,800 = 215 weight loss calories.
In order to lose 1 lb of fat you need to accrue 3, 500 weight loss calories. In our example the 215 weight loss calories spent per day adds up to 78,475 weight loss calories per year. This yields a weight loss of 22 lbs a year. The greater the difference between your maintenance calories and your actual calories, the faster you will lose weight. As an important note, never go below 1,200 calories per day. Your metabolism will slow and you will be more likely to binge due to starvation.
Remember, if you increase your maintenance calories by upping your activity level you’ll also speed up weight loss. It is really best to do a combination of both: reducing calories and upping activity level. You will always see better weight loss results by bumping up your activity level rather than just reducing calories; it gives your metabolism a real boost! Also remember that as you lose weight or increase your activity level you will need to perform these calculations again based on your new numbers.
7 Secrets To a New Body
Welcome back to the 2nd part of our 7 Secrets to a New Body Series. At first you might be turned off by the title of this article. You might be wondering “what is inflammation all about anyway? And how does this apply to me and my body?” Well, I promise you, you will want to read on! There is shocking information that I am sure you never knew about the damage that inflammation is causing in your body and below are my solutions on how to turn this around and end it once and for all!
Secret #2 Controlling Inflammation
More than half of Americans are inflamed, and most of them don’t even know it! Inflammation is part of the body’s natural defense system against infection, irritation, toxins, and other foreign molecules. Most of us are familiar with inflammation. The classic signs are pain, swelling, redness, and heat such as a bad sore throat. Inflammation in this case is a good thing, as it fights foreign invaders of all types.
But sometimes the natural balance of the immune system, which produces just enough inflammation to keep infections, allergens, toxins, and other stresses under control, is disrupted. The immune system shifts into a chronic state of alarm or inflammation, spreading through out the body.
Inflammation can then go on to cause a host of other problems. For example, in the heart causes heart disease, in the brain causes dementia and Alzheimer’s disease, in the whole body causes cancer, in the eyes causes blindness, and, as research is now discovering, in our fat cells causes obesity. Getting to the root of the inflammation source and limiting it can be key to solving many diseases in the body along with reducing the obesity epidemic.
Anything that causes inflammation can make you gain weight, and any weight you gain can cause more inflammation. The most common cause of systemic inflammation is our modern diet (sugar, animal fat, and processed food, or the high-glycemic-load diet) and lack of exercise.
Other things contribute but to a lesser extent, such as food (particularly gluten) and environmental allergens, infections, stress, and toxins. If you are inflamed for any reason, it is very important to find the cause and reduce the inflammation, not just for the purpose of weight loss but because it is a large cause of all the major degenerative diseases of modern civilization: heart disease, dementia, diabetes, and cancer.
Eliminate the Factors That Cause Inflammation:
First off, we have to find the factors that increase inflammation and get rid of them. You can take all the anti-inflammatory drugs you want (or eat all the fish oil or chocolate nibs you want), but if you don’t get rid of the cause you will simply be covering up the symptoms. What you eat and how much you exercise are the most important factors governing inflammation. Stress will also make you inflamed. Regular exercise is one of the best-known anti-inflammatories on the planet. Multivitamins are also a great natural inflammation-fighting tool.
Identify the sources of inflammation such as sugars, saturated and trans fats; lack of exercise; gluten; food allergies; mold in damp basements or moldy bathrooms, a hidden infection such as a virus, parasite, or a medication you are taking. Sometimes this requires detective work, testing, and working with an experienced doctor, but the results for your weight and your health will be worth the effort because if you eliminate them you can stop the chronic inflammation.
Eat Foods That Reduce Inflammation and Avoid Foods That Cause It:
Your diet is the most important factor in helping you reduce inflammation. In addition to typical foods that increase inflammation, such as sugar, processed foods, and trans fats, certain food allergies, sensitivities, and gluten sensitivity can be common sources of problems with weight and metabolism.
Some of the best anti inflammatory foods are foods whose antioxidant powers derive from their high omega 3 (fish) or antioxidant (plant foods and salmon) content. These foods naturally decrease inflammation.
Fish – wild salmon (not farm raised – it only has ½ the omega 3 of wild salmon), mackerel, sardines, herring, sable
Vegetables – onions, garlic, chives, greens, tomatoes, bell peppers, broccoli, cabbage, brussel sprouts, lettuces
Beans, Nuts, Seeds (all types) – raw nuts. If you have a handful of nuts every week it will drastically reduce your risk of heart disease – they are high in calories so make sure to count them as part of your caloric intake.
Fruits – berries especially raspberries and blueberries
Spices – ginger turmeric, cinnamon, clove
Herbs – Using anti-inflammatory herbs can have remarkable results. Try adding these herbs to your regimen for inflammation reduction either in your diet or as supplements: Capsaicin (from cayenne pepper), Green tea, Ginger, Quercitin (in fruit and vegetable rinds), Turmeric (the yellow spice found in curry), Cocoa, Rosemary, Thyme, Oregano, Parsley, Cilantro, Terragon, Fennel, Mint, Dill
Beverages – green tea, white tea, black tea, red wine (sparingly), cocoa, pomegranate juice
Dark chocolate – containing at least 70% cocoa solids – enjoy sparingly
Taking supplements like probiotis and enzymes such as bromelain is an additional way to decrease inflammation. Talk to your Doctor and see if it makes sense to try adding them to a standard supplement regimen of multivitamins and minerals and fish oil, which by themselves are powerful anti-inflammatories.
Avoid Foods That Cause Inflammation:
Specific foods may be a particular problem for some people.
Food allergens (the most common are wheat, dairy, eggs, corn, soy, and peanuts). Elimination and reintroduction of these foods, is the best way to find out if you react to these foods, though testing can be a useful guide as well.
Gluten. It affects 1 percent or more of the population (millions of people) and is an often undiagnosed cause of inflammation.Testing can confirm if this is a problem. Gluten containing grains includes wheat, rye, barley, spelt,kamut, and oats.
It is important to test for inflammation and it’s causes. If you eat right and do the right things you don’t need anti-inflammatory drugs. If you think you might have a food allergy you should go to your Doctor and get tested – it might be keeping you inflamed more than you think.
Remember, if inflammation gets out of control these are some of the things that can happen: Rheumatoid arthritis, Osteoarthritis, Fibromyalgia, IBS, Asthma, Lupus, Crohn’s disease and Alzheimer’s. Begin by taking the steps to take care of your well-being today and it will reward you greatly later on down the road.
After the game, the king and the pawn go into the same box.
We hope you enjoyed this edition of the Storm Fitness Newsletter. Thank you again for coming along for the journey with us and we wish you a very successful spring season with all of your health and fitness goals! Again, if you need anything at all we are always here to answer any questions you have.
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team