Posts Tagged ‘body’

Get Dunked!

Wednesday, November 7th, 2012

Today’s post is a welcome change from my usual soapbox sermons!

Rachel Stephens is the mind behind Dunk Truck, a mobile hydrostatic testing facility in Atlanta (and coming soon to a city near you — read on for more about the cross-country tour!).

 

Dunk Truck

 

 

Rachel, let’s start with the end in mind – talk about the results that your clients have achieved and what your services can do for people. 

Dunk Truck provides body composition testing. We are mobile, so we bring our equipment and set up on site at gyms, events and even offices. Body composition reveals a person’s body fat percentage and lean mass percentage by using hydrostatic weighing. This method is known as The Gold Standard because it is the most accurate way to determine fat versus lean makeup of an individual.

Body composition tests reveal a lot of useful information to anyone that is interested in optimal well-being, overall wellness, and being fit, healthy and happy! So many people — I was one of them — think that if we go to the gym every day can eat whatever we want. We worked our butts off, right?

WRONG!

We won’t be healthy, “skinny” or get ripped by eating crap. We are the most overfed, undernourished nation in the world. Nutrition is where it’s at, folks! This is a topic that comes up 90% of the time when I discuss body comp results with my clients. The other 10% of the time goes to those who have it dialed in already. What we put in our bodies is directly related to what we see in the mirror, feel in our jeans and get out of life.

Another popular subject, especially for WOMEN, is weight. Skinny is NOT sexy. Fit is healthy….we need some fat to protect us and keep us warm. If you’re 5’6″, you probably shouldn’t weigh less than 150. Yes, there are exceptions, but just throwing this out there….more times than not I have women wanting to weigh 125 at 5’6″. This is POSSIBLE, but you’re going to be FAT. I’m sure you’ve heard of “fat-skinny people.” That would be them. This is why I’m doing what I’m doing.

I want to help reset the perspective on what’s really going on in our bodies. Don’t obsess over the number on the scale and definitely do not pay attention to BMI (created by the CDC), but find out the truth. Hydrostatic weighing is the most accurate way to determine this — next to an autopsy!  Eeeks!

No autopsies here — this is all about health and fitness!

 

 

Dunk Truck is pretty different within the health and fitness marketplace – exactly how does your method work?

The process is relatively simple, but you do have to get wet! A person getting tested will get weighed “on land” first, then they will submerge in a bathtub-like tank of water. You only go under water for as long as it takes you to blow all the air out of your lungs. You will do this three times, then you’re finished! Towel off and change into dry clothes in our private dressing rooms. Our clinician will tabulate your results and then review them with you. We discuss recommended body fat percentages, set goals and strategies to get you there. Each person receives a 4 page detailed report complete with basal metabolic rate, recommended caloric intake and personalized calorie expenditures!

 

What’s the biggest myth or misconception about the work you do? 

A huge misconception about body composition testing is the BMI (body mass index). BMI was developed by the CDC to classify large groups of people into smaller sections. [It's just a way to compare apples to apples, if you will -- not a truly accurate health indicator if taken in isolation.]  By the way, there are only four classifications: underweight, normal, overweight and obese. These groupings are helpful to a certain extent, but what Dunk Truck is doing by offering body composition testing is going below the surface and examining what the 165 pound 5’6″ is actually made up of…this could be 15% fat and 85% lean, but you’re upset because the CDC is saying you’re overweight. And the CDC doesn’t take into consideration your age or sex. These are both factors that determine recommended body fat measures with body composition testing. Everyone is different, that much we can tell from a glance, but with the BMI classifications, they’re saying you are just like 25% of the population. Body composition tests give you a personalized report based on YOU on that DAY at that TIME!

 

How did you find yourself in this business?

I fell into this line of work, not completely by accident. All my life I “struggled” with my weight. From a young age I was chubby and regularly criticized about it. Being a female, this doubly impacted my self-image. I was raised in the Midwest…that means hearty meals, plenty of food and cold, boring winters far away from active opportunities. I fed my emotions with whatever I could get my hands on. As soon as I had the opportunity, I participated in softball, cheerleading, swimming, diving, tennis and marching band to keep me moving. I had the fitness part nailed. Adjusting my habits toward eating and nutrition didn’t come as fast.

It hasn’t been until the last year that I’ve really got my nutrition dialed in. I’m a 5’6″ woman, average frame (I always thought I was large frame until a few months ago), proudly walking at 155 today. My body fat percentage at the end of September was 22.1%. I wish I knew what my body fat percentage was that cold January morning in 2011 when I weighed in at 190. At that time I was wearing size 12/14 now I’m comfortably in 6/8 and still changing my body. This is all at 34 years old. I can tell you what works, because I did it myself. No gimmicks, no quick fixes, just conscious nutrition, consistent fitness and changing my world to reflect my priorities.

 

Where are you headed business-wise over the next 1-3 years? 

I plan to be an ambassador of wellness to women (and of course men too) for as long as I’m alive. Dunk Truck is just the beginning of my contribution to revolutionize healthcare and abolish obesity. [A-ha!  Dunk Truck is kicking potatoes off the couch too -- just like ClickAClass.com!]  I will continue to grow Dunk Truck, adding VO2 Max and Resting Metabolic Rate tests — and ultimately franchise the brand.

To kick start that, I will be taking Dunk Truck cross country in March 2013 to promote body composition awareness combined with a friendly competition to find the healthiest city between Atlanta, GA and Irvine, CA!

Part of this friendly competition will be analyzing and teaching about optimal well-being, overall wellness and fitness so that EVERYONE has an understanding of what this means. There is so much information out there that it can be confusing, overwhelming and discouraging. I know because I’ve been there!

 

There’s so much media hype out there that the Average Joe or Jane can get really confused about good health.  If you had to narrow “good health” down to one concept, what would it be?

I think the biggest take-away I would want the general population to have is that “nutrition is 70% and fitness is 30%, but you need BOTH to get to 100%!”

This is something that is on my mind constantly…especially when that craving strikes…90% of the time I can talk myself out of that instant-gratification corner and choose the fuel for my body that will help fight disease. I also know that sweating is another powerful tool that is built in to our bodies. No fancy workout contraptions or tools necessary. I use nature to pull me out of the gutter when I want some lousy excuse for “food” that tempts me or when I don’t “feel like” going to the gym. Some days I get there because there are some people in my life that physically CAN’T do all the things that I can do because they’re sick with disease. I do this for you my friends. I love you all.

I’m so grateful to Rachel for this important information on body composition, good health, and how to find both.

What’s your takeaway from this post?

 

Dunk Truck offers hydrostatic body composition testing at your location, on your schedule.   Find Rachel at the website, www.dunktruck.com, by email at rachel@dunktruck.com, or by phone at 678-491-0109.  Send her the name of your gym, office or event and they’ll bring Dunk Truck to you!  If you enjoyed this information and want more of this goodness, please follow Dunk Truck on Twitter at @DunkTruckATL or Rachel at @SweetPStephens and friend them up on Facebook at @DunkTruck.

 

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Back To School Sleep Tips

Tuesday, September 18th, 2012

This week’s post is a generous guest offering from Kate Gardes, LCSW — the Atlanta Sleep Coach.  She’s a mom of two and a licensed clinical social worker who discovered gentle sleep coaching while working with a foster family needing sleep help.  

I met with Kate earlier this week, and we talked about the very close connection between good sleep and good health.  Bodies and brains just work better with sufficient sleep.  If you’ve ever pulled an all-nighter for whatever reason, and then tried to work out or puzzle through an issue the next day, you know what I’m talking about.  Sleep deprivation is worse than just feeling terrible.  It has been linked to depression, heart disease, fatigue-related accidents, excess weight (courtesy of crazy brain chemistry that makes you crave junk food), weakened immunity and heightened pain response – among other things. 

So, how do you GET kids to sleep well?  Kate’s Gentle Sleep Coaching method is certified by The Sleep Lady, Kim West, LCSW-C.  Many of you know that I credit her method with saving my sanity in the early days of motherhood.  Thanks to what I learned, I’m proud, grateful, and happy to have two solidly good sleepers!  Read on for more on getting your kids to rest (yes, even older ones!) — which means you’ll sleep better too.

 

 

 

Back to School Sleep Tips

My daughter’s on a crazy school schedule, so she’s already been in school for 6 weeks and is looking forward to a week off.  For most parents, however, this is the time of year when the novelty of the new school year wears off and it’s hard to get your kids out of bed in the morning.  It’s still light outside in the evening, and kids can be so persuasive when trying to talk you out of a regular bedtime.  Here are a few tips to make sure your child is well-rested for his/her school day.

  • How much sleep does your child need?  Check out this chart to find out.  Then count backwards from the time they have to wake up and that is what time they need to be asleep at night.
  • Notice that I said that’s what time they need to be asleep.  You’ll want them in bed about 15 minutes ahead of time so they have time to settle.
  • Now that you know what time they should be in bed, figure out how much time they need for their bedtime routine, and set a reminder alarm on your phone so that the bedtime routine begins at the same time each night.
  • For little ones, having a picture chart can help remind them what comes next.  For older kids, try creating a playlist on your phone and timing it to the tasks they should be completing during each song.  (Oh, that song means it’s time to brush your teeth!)
  • End the bedtime routine with a book or song to help your child relax.
  • Make sure that wake-up time stays consistent.  Sleeping in on the weekends is so tempting!  But if your child is having trouble waking up in time for school, this can make it much worse.  In the early weeks of a new routine, try to keep wake-up at the same time everyday, regardless of your plans for the day.  After your child has made the adjustment, you can allow him/her to sleep in about 30 minutes.
  • Use blackout shades in the evening to keep the sun from tricking your child into thinking it’s still daytime.  So many parents ask me if they really work.  My answer?  Yes, they really do work!!!
  • Remember that quality sleep is crucial for your child to be at her/his best at school, and make it a family priority to get a good night’s sleep.

In upcoming posts, Kate’s blog will explore new research suggesting that for some children, a lack of sleep can cause attention and learning problems at school.

Did you enjoy this post?  Find it helpful?  Take issue with it?  Let us know about it in the comments below!  And while you’re at it, please show some Facebook love by liking and sharing Kate’s page and the ClickAClass page too!

 

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The Great Debate: Weights or Cardio?

Wednesday, August 29th, 2012

Today’s post is an exciting guest entry from Amber O’Neal, the founder of  Café Physique — a 100% mobile personal training service in Atlanta.  They offer in-home training (yoga, Pilates, personal training — you name it!), nutrition counseling, and corporate wellness using certified and experienced instructors.  The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals.  Specializing in yoga instruction, prenatal workouts, online nutrition programs, fitness boot camps, partner personal training, and private Pilates sessions, Café Physique is the perfect solution.  To see their schedule and claim your discounted sessions, enter “Café Physique” in the Studio field at www.clickaclass.com.

In addition to the outstanding workout plan below, Café Physique has generously offered ClickAClass readers a FREE meal planner plus a bonus — just click here, and scroll down a bit to the block on the right column.

 

The Great Debate: Weights or Cardio?

You know there’s no magic exercise that’s going to miraculously transform your body in an instant – at least you should  know that. But even if you’re not trying to cut corners and you really do plan to put in the hard work, you’d at least like some solid direction on how to get the biggest bang for your buck, right? So which is better for weight loss – cardio or weights? This is a question we get asked all the time, and our answer never changes.

 

Drumroll here, please….

You need to do both. Were you hoping for a different answer? Don’t worry, you’re not alone, but ideally, you want a combo of moderate to vigorous aerobic exercise and moderate-intensity strength training.  The cardio will burn more calories – 10 to 12 per minute for running or cycling, compared to 8 to 10 calories a minute lifting weights. And even if you’re not running, cardio still usually beats out weights when it comes to calories burned because it’s a steady-state activity while most strength routines incorporate many recovery breaks.

Don’t toss your weights to the side just yet though. It can still hold its own. Strength training will increase muscle mass and help rev your metabolism. For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day while you’re just relaxing because muscle takes more energy to sustain. In other words, cardio fights today’s battle while weights develop a strategy for winning the war. And don’t worry – fitting both into your routine is not as hard as it may seem.

To combine cardio and strength training, you can either build in dedicated weights days and cardio days, or you can combine weights and cardio on the same day, several days a week. Get a minimum of 2.5 hours per week of moderate-intensity aerobic activity, or a minimum of 1.5 hours per week of vigorous-intensity aerobic activity, or a combination of the two. That could mean a brisk walk for 30 minutes a day, five days a week; a high-intensity spinning class one day for 45 minutes, plus a half hour jog another day; or some other combination of moderate and vigorous activity. Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week. Here are 2 sample workouts that will get the job done:

Workout #1

  • Day 1 – Cardio (45 min)
  • Day 2 – Weights (45 min) – Total body
  • Day 3 – Cardio (30 min)
  • Day 4 – Cardio (45 min)
  • Day 5 – Weights (45 min) – Total body
  • Day 6 – Cardio (30 min)

Workout #2

  • Day 1 – Cardio (45 min)
  • Day 2 – Cardio (25 min), Weights (35 min) – Upper body
  • Day 3 – Cardio (45 min)
  • Day 4 – Cardio (25 min), Weights (35 min) – Lower body
  • Day 5 – Cardio (45 min)
  • Day 6 – Cardio (25 min), Weights (35 min) – Total body

Keep in mind that these are just examples; the possibilities are endless. It’s not just one workout that matters but the cumulative effect of your total physical activity across the entire week that gets the job done, and working with a personal trainer is a great way to ensure you get a well-rounded workout every time.

 

 

Originally published June 18, 2012 at http://cafephysique.com/the-great-debate-weights-or-cardio/ and posted here with gratitude!

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The Playground Workout – aka, Don’t Just Sit There

Tuesday, August 7th, 2012

Ready for a little tough love?

Brace yourself.

I’m often amazed at the numbers of people (let’s just say it:  usually moms, like me) sitting on the park bench at my local playground, idly watching their children play while they complain about being out of shape.

I get it — believe me, I get it.  I have 2 little ones and 2 businesses and very little spare time.  For me, that means I need to make the most of the time I have (rather than complaining about not having enough of it).  I have the same number of hours in every day that each Olympic athlete has, after all — and so do you.

So rather than sitting, moaning and groaning about your lack of time, why not use it to get the very thing you want?  Put your body where your complaint is.

Here’s the tough love part:  “Get off your bum and do something, instead of bitching about it.”

 

At the park with your kids?

  • Challenge them to a race across the monkey bars (upper-body benefit).
  • Get down on all fours, and bear crawl the width of a field with the kids (full-body workout — you’ll see!).
  • Pushing them on the swings, keep your elbows to the front at shoulder level; on the push, extend hands straight out in front (firms up the “bingo wings”).
  • See who can hop the longest distance – do it on both legs, then each leg separately (for legs and cardio/plyometrics).
  • Flip over your bear crawl from above, and crab-walk instead (full-body workout in the rear).
  • Balance on a swing, holding chains with both hands and lifting your legs straight out to the front while sitting up straight and tall; work toward leaning back and lifting legs to make a V-shape at the hips (abs, abs, and more abs).
  • Bonus points:  get back to the monkey bars for a pull-up or two (upper-body).

….Oh, and in addition to all the body benefits I just mentioned, you’ll also get a giant boost of hugs and kisses from your kids who appreciate that you’ve truly played with them instead of checking emails and all the other stuff you do while sitting on that bench.

Isn’t that so much better than grumbling about your figure?  Yup — and sets a better example for the kiddos, too.  Feel free to gloat among the other moms, still sitting idle — and you can tell ‘em I said so.

 

 

 

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5 Ways to Find More Fitness in the Same 24 Hours

Wednesday, February 22nd, 2012

Time for me to get on my soapbox about making fitness work in your life — get ready for some tough love!

You have the same 24 hours everyone else gets each day.  The only question is what you’ll pack into your 24 that others may or may not.  If you’re serious about your health, you won’t take or make any excuses about being unable to fit in a workout — because, you know what?  You don’t need to have a solid hour dedicated to a workout, and you don’t need Bryan the Bronze Bodybuilding Babe to be your personal trainer.

What you need is stealth.  Yup, stealth.

You have to sneak in opportunities to MOVE your muscles, whether it’s a workout-with-a-capital-W or not.  (Of course, it’s better if you can manage dedicated time for a well-planned workout — but let’s be realistic.  There are days that’s simply not going to happen.)

We’ve all heard about parking at the far end of the lot, so that you have to walk further to the door of the store and blahblahblah.  So let me offer a few ideas you might not have heard before.  One is guaranteed to be brand-new to you.

Stealth Squats

While you’re drying your hair, brushing your teeth, choosing your clothes, or doing anything else that requires you to stand in one place for a couple of minutes — don’t just stand there.   Put your feet hip-distance apart and, keeping your chest lifted, bend deeply at the knees and hips to push the hips backward in a squat position.  Repeat as many times as you have time for.

  • Bonus points:  reach your arms skyward as you do this, and hold each “down” phase for at least 5 seconds.

Sneaky Leg Lifts

Seated at your desk (or even on the toilet), extend the right leg, straighten the spine, and lean forward about 20 degrees to eliminate the action of the abs.  Flex the right foot, keep the knee straight, and pulse the entire leg up and down about 4 inches total.  Repeat as many times as possible, then switch to the left leg.

  • Bonus points:  repeat the same drill standing at another point during the day; try to balance without support to engage the abs.

 Undercover Arms

You can do this drill anytime you’re gripping something –  a steering wheel, a shopping cart, a stroller, the edge of your desk, etc.  You can even do it without another object by clasping your two hands together.  It’s an isometric exercise, meaning that you flex the muscles without moving the joint.  In this example, we’ll just use hands clasped together, but you can easily transfer the same motion to whatever object you’re holding.  For each, hold 2 seconds and release; repeat at least 10 times or more if time allows.

  • Clasp your hands together in front of your chest, below your chin.  Push together (remember Judy Blume’s “Are You There, God?  It’s Me, Margaret” and her bust-boosting exercise?).
  • Next, clasp hands at the level of your navel.  Face the left palm up first, and the right palm down; hug the elbows in to the ribs.  Press the palms against each other.  Reverse the hands in the next round, facing the right palm up and the left down.
  • Make a fist with the right hand, and grip the right wrist with your left hand.  Point the elbows out to the sides, at shoulder-level.  Pull apart.  Switch to hit the other side.
  • Repeat the last drill, but with hands held overhead and elbows out to the side at ear-level.

Clandestine Carrying

Mainly for the biceps and shoulders, you can do this anytime you’re carrying bags (not too heavy) or playing with younger kids.  Hug the elbows tight to the ribs, and lift the weight by bending the elbows up and down to your maximum range of motion.  Repeat as time and strength allow.  (I do this one every time I unload groceries – I can get at least 5 reps between the car and the kitchen, which adds up to about 20 reps if I make 4 trips.  Not bad, for spending ZERO extra time!)

Latent Legs

This is best done with kids (unless your coworkers are willing to play along!).  Challenge them to some races in a different style each round.  Set out your start and finish lines, then try to cross them with:

  • Giant, 2-leg “frog” leaps – Start with feet hip-width or wider.   Bend deeply and push off, landing on both bent legs.
  • Smaller, 2-leg “bunny” hops – Feet are close together with bent knees.  Make smaller hops all the way across.
  • One-leg hops – You know this one.  Make sure you do both sides.
  • “Dinosaur” steps – Take long, lunging steps toward your line, being careful to keep the leading knee behind its ankle.  Each time, try to extend the back leg, then push strongly through the front heel to return to standing.  Alternate legs and repeat.  Then do it backwards.

That’s it!  Before you know it, you’ve squeezed in a miniature workout for your major muscle groups.  See, that wasn’t so bad, was it?

Time to ‘fess up now:  which was the one I guaranteed you’d never heard before?

 

 

 

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Dear Body….

Tuesday, October 18th, 2011

Dear Body –

It’s Fat Talk Free week, so it’s time for us to have a little chat.

First, I apologize for the way I’ve been scrutinizing you lately.  I know it can’t be easy on you when I pinch every little roll and poke every jiggly bit that never jiggled before.  You’ve worked hard, and you deserve better, so I’m here to make amends.

Thank you for keeping me upright and mobile all these years.  Even after 40-plus years of walking around, you’re still pretty spry.  You can run now (which you couldn’t in your twenties), and you’re still strong enough to kick some ass when you need to (figuratively, at least).  You’ve only been injured a couple of times, and you’ve bounced back well from each. 

Thank you for delivering my two gorgeous babies, healthy and happy.  It’s hard work to carry them for 9 months (being held hostage the whole time!), then deliver them, and still carry their ever-growing weight for years afterward.  Not half-bad, hot mama!

I’m sorry for all the sun you’ve seen in the past without the benefit of sunscreen.   I realize that many of the spots, wrinkles and sags that I’ve criticized are my own fault for not keeping you protected.  I know better now, and will keep you protected for the rest of our days together. 

I appreciate that you’ve never betrayed me with disease.  You heal quickly from common colds and minor scrapes, and you haven’t led me down the path of anything more serious.  Let’s stay on that lovely path, shall we?

I never appreciated your less-jiggly years; rather than wearing bikinis, I was too busy worrying about what other people thought and I covered you up in a one-piece (or worse yet, an oversized t-shirt!).  Sorry about that.  You were a lot hotter than I realized.  Those days are gone, but I’m using them to remind myself to appreciate you more now — and flaunt whatever’s left while you’ve still got it.

And no more fat talk. 

Love always,

Me

 

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