Turning 60 years old (my birthday is October 2nd, 1959) is a big celebration for me as I look back 30 years ago. Most people show success stories with “before” & “after” pictures, by claiming success in using the latest fad or gimmicky products. Well I say, “good for them”, but how long does it last before they go back to old unhealthy habits and they have to start all over again.
There is no one magic pill, supplement or device that works alone, it’s a combination of a few changes in your life to fight back at today’s polluted, adulterated world. Most people know that and still buy the fake HGH gel that could never work! Remember this… there’s never just one component that gets you to your health & fitness goals, if someone tells you different, they’re selling you something!
In my images above, you see two “after” pictures of me, one at the age of 30 in 1989 and the other of me at 60 years old in 2019 (picture taken two weeks ago). Not a whole lot has changed physically, I do have a few more bodybuilding trophies and ribbons, even the car is the same color and type, just an updated model with more power and options like our bodies should be as we age.
Some people have a hard time staying on a “diet” or “fitness program” for just 30 days, try 30 years! What’s my secret? Three words… “Consistency, Patience & Time”.
Your metabolism, and your ability to regulate it, are vital to your fitness success. Whether your goal is to build muscle, lose fat, or improve your performance in a specific sport or event, you can’t do it effectively without understanding your metabolism and the effects training has on it.
What is metabolism? The Dictionary of Sport and Exercise Science (Anshel 1991), defines metabolism as “chemical changes that utilize energy and result in tissue and compound building (anabolism) or breakdowns of substrates and release of energy (catabolism).” There are only three ways your workout can change your metabolism: 1) the workout session itself and the number of calories burned during the workout; 2), post-workout oxygen consumption; and 3) the addition of new muscle mass.
1 The Workout Itself
Muscle contraction requires energy (calories). The number of calories you burn during the workout is greatly determined by your exercise selection, intensity and weights used. You will burn more calories doing deadlifts, squats, or leg presses than you will doing bicep curls. Intensity and load also plays a large role in the number of calories burned during a resistance session.
2 Post-Workout Metabolic Effect
Intense weight training elevates your metabolism for up to 39 hours after your workout. Because of the intense weight workout, your metabolism has been stimulated to where you are now burning more calories while you are doing nothing.
When you train more intensely, you will deplete your carbohydrate stores and burn more fat during the recovery phase. As the training intensity increases, there is a proportionate increase in fat burning after the workout.
One study showed that 15 exercise sessions per month (50-minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned – while doing nothing! That’s an extra 26 pounds plus, of fat burned per year.
3 Longer Term Metabolic Effect – The Addition of New Muscle
Another extremely important aspect of fat loss that occurs from training with weights is adding lean muscle to your body. Lean muscle is “metabolically active” meaning muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing. Studies have estimated that for each pound of muscle you add to your body, you burn another 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes.
The addition of new muscle mass is the only way to permanently increase your metabolism because muscle is “metabolically active” because muscle burns calories at rest, so it is obvious that the more muscle you have, the more calories you burn in a day.
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What do you think about the above statement? Does it have merit? I absolutely believe it does. I first met Ray almost 10 ½ years ago on a date to the gym. I remember it fondly. A mutual friend knew the two of us had bodybuilding in common and she suggested we should meet because of our common interest. Here we are all those years later, still with fitness as a common thread and giving it a priority in each other’s lives. We both understand how important it is to the other so it’s naturally easy to support and encourage one another in this area.
How is it for others? We’re all so busy these days. Making time to connect with your partner can be challenging at best. Why not come together in the gym and share the benefits of working out together. Psychology Today(1) reports that working together can:
Increase happiness in your relationship. Participating in physical challenges or activities leaves couples feeling more satisfied with their relationship and more in love with their partner.
Improve the efficiency of your workout. The mere presence of someone else affects your ability to do an activity. Working out with your romantic partner is a great way to improve your energy output, thereby boosting your performance.
Make your partner fall in love with you. Exercise induces the symptoms of physiological arousal which mirror the thrill of romantic attraction.
Help you achieve your fitness goals. When your partner cares about fitness, it becomes easier to achieve fitness goals.
The Huffington Post reports(2) that the concept of couples working out together works. Dr. Jane Greer, a relationship psychotherapist says “both partners come away with feeling of synchronicity, cooperative spirit and shared passion. Then you throw in some spicy endorphins and it can be a real power trip for the relationship.” There is a positive physical and emotional impact for couples who work out together. Exercise increases endorphins which elicit a feeling of euphoria. More on endorphins in a future post, but let’s just say, these “feel-good” chemicals are an added benefit from exercise, especially for romantic couples.
In a nutshell, having a workout partner, whether your spouse, best friend or a family member, holds you accountable to get to the gym for your workout because the other part of the couple is counting on you to be there. At The FirmU, we have several couples who train together who report that their relationships have improved and they have a closer connection with one another. We also have duos and trios of friends who come in for personal training. A benefit of training together, additional to the accountability piece and closer connections, is the reduced per person pricing structure. Duo and trio training is priced at the first person regular price and 2nd and 3rd at half price. This is a great way to enjoy the personal training we offer at reduced rates. We’d love to be a part of your fitness journey and improving your relationships through exercise.
We are extremely proud of The FIRM U client, Kyle Kettler. He has a TOTAL FAT LOSS TO DATE OF 35.3 LBS. While many people gain weight during the holidays, under trainer Ray Bessette’s direction, Kyle managed to lose 2.8 lbs. of fat while maintaining his muscle mass.
Kyle has put into practice the lessons he’s been learning from Ray about sustaining his fat loss during a season of indulgence. Kyle is the perfect example of digging deep and doing the work. He knows this is a marathon, not a sprint. Kyle is learning lessons for life and is a role model for his three young girls and everyone following his story. Keep watching for more updates. Kyle’s next goal is to get under 400 lbs. We’re sure he’ll be there soon! Stay tuned for further progress updates.
Read more and watch videos about Kyle’s journey here.
Are you ready to start on a fat loss goal or general fitness goal for yourself? Contact us today to discuss how The FIRM U can help you get started.
A new year is here and that usually brings with it New Year’s Resolutions to lose weight, get in shape, go to the gym, etc. The new year is a great time to turn over a new leaf for many people. If this is a resolution you’ve had year after year, then we want to encourage and motivate you to let this be the last year you resolve to do this. Fitness isn’t a seasonal hobby; it’s a lifestyle. A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood.
So, you’ve made the resolution and made up your mind that you’re going to lose weight and get in shape this year. You’re going to the gym and you’ve improved your diet. That is great! Now, for it to be effective and to get the results you want, you’re going to have to be consistent. Be true to yourself. If you are not getting results, ask yourself these questions:
Am I being consistent with proper nutrition?
Am I being consistent with my exercise routine?
(If you’re working with a personal trainer) Am I keeping my appointments with my personal trainer?
If you can’t answer yes to all of the above question, then how can you say this doesn’t work? You can’t be inconsistent and expect results, so just do it.
To change your body for good, there is no magic pill. You will have to dig deep and practice patience. Let’s be honest about this. If you are in need of losing excess weight, you’re going to have to be patient about it. You didn’t get in this shape overnight. To lose the weight in a healthy manner and sustain that weight loss, you can’t do it quickly. People who enjoy good health and fit physiques understand that it is a lifestyle. Don’t give up after a week or two of no scale results. The moment you want to quit is the moment when you need to keep pushing.
You’ve heard it before. Your mother probably told you this years ago. Good things take time. After some time has passed and you’ve been patient with your changes and consistent with your nutrition and training, you are going to see changes with your body and your health will be improved.
Your New Lifestyle.
This lifestyle you’ve chosen is new and everything that is new takes time to get used to. There will be a learning curve and it will be scary, but it can be done. Do not throw in the towel because you feel intimidated or that you’re not good enough or you can’t do it. What would happen if you just didn’t give up? You only have one life and you are the only one who can change your life. Dig deep and do the work. Otherwise, you’re going to have to start again. Imagine yourself six months from now. Don’t stop. It WILL be worth it.
Happy New Year! We hope everyone had a wonderful holiday and are looking forward to the many possibilities a new year brings.
Fit N Firm Foods Reopens After Holidays First 2018 Delivery January 4th
Kerrie has been enjoying the holidays, but she’s put together a wonderful menu full of new items to ring in the new year. Download your own copy of the January menu here. The first delivery to The FIRM U is on January 4th. To get your taste buds watering, check out a few brand new items Kerrie created for you. Place orders on the Fit N Firm Foods website.
Menu Items Debuting in January 2018
Kerrie will be making a Beef Pho (beef bone broth) which is available Mondays & Thursdays only. You’ll love her version of rich beef bone broth infused with star anise, cinnamon, ginger & garlic with zucchini noodles, beef brisket, bean sprouts, jalapeño, onions, cilantro, basil & sriracha.
We now have a low carb version of a famous chicken and biscuit breakfast sandwich. Ours is tastier than the fast food version and healthier for you. Chicken Biscuit with Cauli Hash Browns ~ Almond crusted chicken breast on an almond cheddar biscuit & cauli hash brown.
And how about this Portobello Burger, a 5 oz. (1/3lb) Burger topped with caramelized onions, wilted garlic spinach, tomato, cheddar cheese, & sandwiched between grilled Portobello mushroom served with zucchini fries. This burger and fries are better tasting than your favorite burger and fries, and much friendlier on your physique and your gut.
Want to See Something Special on Future Menus?
Our main goal with these meals is to provide our customers with meals that leave you feeling satisfied while nourishing your body with essential nutrients and anti-inflammatory properties. If you have a favorite meal you’d like Kerrie to overhaul for you, please drop her a line at firstname.lastname@example.org.
Kyle Kettler started his weight loss journey with Ray Bessette of The Firm U Personal Training and Fitness Center on 07-28-17. To date, Kyle has lost a total of 32 ½ pounds. Kyle’s progress has not been without its struggles (Hurricane Harvey, new baby girl, hospitalized for kidney stones and a bad case of the flu). Through all this, Kyle has continuously improved his weight loss and overall health. He says he’s never felt better, has more energy, his clothes are getting loose and he looks forward to his workouts.
We can’t wait to see what 2018 holds for him!
We’d love to be a part of your fitness journey, too. Contact us for information on how you can get started.
Video Interviews with Kyle
Below are a few of the video interviews we’ve done with Kyle throughout his journey thus far. It is our hope that his story will inspire you to take action for yourself or your loved one(s).
Give the gift of health to your loved one this Christmas. We offer several options to please everyone on your gift list. See below for descriptions and purchasing information on all gift cards we offer. Your loved one will thank you!
Benefits of practicing yoga from improved flexibility, strength, muscle tone & balance to stress reduction.
10 Yoga Sessions
Price: $149 (sessions must be used within 30 days following gift recipient redemption) To purchase this gift card, please click here.
1 Yoga Session
Price: $20.00 (session must be used within 30 days following gift recipient redemption) To purchase this gift card, please click here.
GROUP EXERCISE offers many benefits such as exposure to a social & fun environment, a safe & effectively-designed workout, a consistent exercise schedule, accountability for participating in exercise.
1 Group Fitness Session
$10 (session must be used within 30 days following gift recipient redemption) To purchase this gift card, please click here.
Monthly Unlimited Group Fitness Classes (excludes Yoga)
Price: $120 (session expire 30 days following gift recipient redemption) To purchase this gift card, please click here.
60 Minute Massage
Experts estimate over 90% of disease is stress related and nothing ages us faster inside and out than stress. Regular MASSAGE THERAPY can do a world of good for stress reduction. Other benefits: faster muscle recovery after exercise, decreased anxiety, better sleep, more energy, and improved concentration & circulation. To purchase this gift card, please click here.
Perfect for the loved one to use for any service we offer (Personal Training*, Hormonal Balance*, Group Fitness, Yoga, Massage, Strawberry Laser Lipo, Fit N Firm Foods).
*Online redemption is unavailable for these two services. To redeem for these services, recipient must print and bring the e-gift card to The FIRM U.
No recovery time – walk out and go back to your day!
Non-invasive – no incisions, no surgery, no discomfort!
“Melts the fat away! I saw immediate results!”
The areas only authorized Strawberry Laser provider. The Strawberry Laser is completely non-invasive, completely non-surgical, and completely non-painful! FDA cleared for U.S. use, the Strawberry Laser has been successfully melting the fat and re-contouring the figures of millions of patients in over 30 countries for several years. When liposuction or other surgical body contouring procedures are less desirable options, Strawberry Laser treatments can yield noticeable, measurable results. Most patients will see a difference with their very first treatment session! We’ve grown accustomed to our patients being thrilled with the results – right from their very first session! The Strawberry Laser helps our patients reshape their bodies – without liposuction, without surgery! Why not trim down those annoying, trouble spots of bulging fat by melting them away?! For patients looking for a simple “walk in, walk out” alternative to surgery, without any restrictions or downtime, the Strawberry Laser is a safe, affordable, non-invasive option that can achieve very reasonable results. Most patients will achieve their goals with a series of 6 -10 treatment sessions – just two a week – within only about a month! Results may vary.
For both men and women looking to shrink down pockets of unwanted fat from their arms, back, sides, hips, thighs, or abdomen, this safe, time-saving, cost-saving treatment can be ideal. The Strawberry Laser can help with everything from love handles, to spare tires, to saddlebags, to muffin tops!
Please call (833) FIRMU-Up or email email@example.com with any questions you may have.
No time to cook or looking for a quick healthy meal. Skip the foods from local fast food restaurants which are laden with trans fats and saturated fats, high carbs and calories, and inflammation. Instead, stop in at The Firm U to pick up a delicious, freshly prepared meal that will leave you feeling full and satisfied.
The FIRM U is a private personal training & clinical fitness studio located in the Spring, Tomball, Cypress, NE Houston area. Our main goal is to bring about meaningful, positive change in the lives of our clients.
9803 Spring Cypress Rd Suite 600 Houston, TX 77070 Call us: (281) 713-5700
MariGold Bars are gourmet tasting, extremely healthy, gluten free protein bars that we hand-craft and deliver fresh. MariGold Bars only contain the kinds of real foods that we like to put into our own bodies… without artificial ingredients, preservatives, excess sugar or chemicals.
Give these true-gluten free MariGold Bars a try and you’ll discover that it really is possible to “Treat Yourself Well!”