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.
Ready to get started? Schedule a FREE consultation today!
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.
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.
As the holiday season is approaching, if you are working on a fitness goal or are normally fitness and health conscious, you may be feeling anxious about the get-togethers you’ll be going to that revolve around food. Maybe you’re worried about the effect on the scale and your waistline. The holidays don’t have to derail the progress you have already made or keep you from achieving the goal you set for yourself. IT IS POSSIBLE to ENJOY everything about this time of year and stay on course so you start out the New Year ahead of the game. Here are a few tips to keep you on track.
START YOUR DAY OFF RIGHT.
There will be hustle and bustle in your house this time of year. Whatever you have planned, make sure you start your day with a good, healthy meal. Don’t eliminate this very important meal of the day. The American Dietetic association suggests that adults who eat breakfast have an easier time losing weight, while those who don’t are 460 times more likely to gain weight. Make sure to include a lean protein, a complex carb like oats. Careful here….If your body fat % is over 30% (1st stage of clinical obesity), you may want to avoid carbs. However, if you do drastically cut carbs, make sure your getting your 1:1 ratio of omega 3 & 6 fats. We recommend the EFAs we sell at The Firm U.
Is your gym open on Thanksgiving Day? Why not get up early and get in a quick workout before all the Thanksgiving Day activities start. You’ll feel better about it. Many gyms have reduced holiday hours…get in early and get it done! The FIRM U is OPEN Thanksgiving Day from 7:00a to noon. Come on in and get your workout on!
THINK TWICE ABOUT IT.
Choose the white meat (breast) of the turkey rather than the dark meat (thigh or leg) and avoid eating the skin. See below how the different meat types stack up against one another.
Mashed potatoes = mushy middles. At over 200 calories a cup and close to 40 grams of carbohydrates in mashed potatoes, you could choose Mashed Cauliflower instead and save yourself over half the calories and 25 grams of carbs. Your guests will barely taste the difference. They’re quick and easy to make. Just take a head of cauliflower and steam for about 15 minutes then transfer to the food processor or blender in small batches and blend with some garlic, a drizzle of olive oil and some low sodium beef broth added in an amount to get to your desired consistency. You’ll never want mashed potatoes again. These are delicious! Cauliflower is a cruciferous vegetable which has been shown to protect against cancer. Why not eliminate the potatoes and go for the cauliflower!
Pecan pie is a traditional Thanksgiving dessert you’ll probably run up against this season. Just one slice has over 500 calories with half those calories from fat and 64 staggering grams of carbs. You would have to walk very briskly (4.5 mph) for 90 minutes to burn off that one piece of pie. So, think about it….is it Worth it? You can still enjoy the tastes of fall and Thanksgiving without all the guilt. Instead or pecan pie, why not prepare our 50 calorie per serving Crustless Protein Pumpkin Pie recipe? Pumpkin is a good source of Vitamin A, so have some!
• Sounds silly, but plan and rehearse how you are going to deal with temptations at the upcoming event. • Don’t go to the social event hungry. Have a Marigold Bar ahead of time and pack one in your purse or pocket when you go. • Stand away from the food. You could be tempted to graze on unhealthy options.
DID YOU OVERDO IT?
Enjoy yourself this holiday season, but don’t let the feasting around the season turn into a complete abandonment of your program. Remember, no one is perfect, and you don’t want to beat yourself up if you help get off course a little bit. Think of it this way: this new way of life for you is a journey. If you were on a road trip to Washington and you made a wrong turn in Utah, you wouldn’t turn around and go home, would you? No, you’d get your map out and get back on course and continue to Washington. The same philosophy applies to your journey to improved eating habits and fitness. Find your way back to the intended course and continue on your journey!
Our November Fit ‘N Firm Foods menu is now available for you to download here. Orders can be placed in our online store here.
All our meals have anti-inflammatory properties, which means they have enzymes (no preservatives) that break down when exposed to air and can be digested (no bloating).
The meat used in our meals is 100% grassfed & the fish is caught in the wild environment. This means you get your Essential Fatty Acids which oxygenate your body and help prevents cancer (cancer can’t grow where there’s oxygen).
Omega-3s are important for heart health and they are more abundant in grassfed animals and wild caught fish.
Grassfed animals have 2X as much CLA (conjugated lineal acids) which are associated with reduced body fat.
Grassfed meats are lower in fat than grain fed.
We use only high quality fat sources (avocados; coconut oil; EVOO; grassfed organic butter, walnuts, almonds). Meals higher in natural fat reduce inflammation in the body, enhance flavor, and leave you feeling satisfied.
All our meals are <10g carbs. Food items traditionally made from processed flours or high carb sources are made with alternatives such as cauliflower, almond flour, almond meal, etc.
All our food is from farm to table and is cooked fresh daily. We use no preservatives and we never freeze either the ingredient we use nor the meals we prepare. We suggest enjoying them within two days.
I want to introduce you to a remarkable young woman. Her story is a testimony to the power and ability to heal medical conditions and transform your mind and body through proper nutrition; effective, regular physical activity; a steadfast spirit; and a phenomenal support system. The FIRM U is not only extraordinarily proud of her, but we are equally as pleased we have entered into a partnership with her to provide our clients and the community with a premium service we are launching on Monday at The FIRMU called Fit N Firm Foods, home-cooked, nutritionally balanced meals sold onsite at The FIRM U.
“Hi! I’m Kerrie Bikram, 39 yrs. old, born and raised in the Caribbean island of Trinidad n Tobago. Moved to the US when I was 11 yrs. old with my parents and 2 elder sisters. I am a business owner and recently opened my own catering company.
I was never a skinny girl growing up nor was I extremely overweight, I was always somewhere in the middle. Even when I was in my 20s my mom would say it’s just baby fat, (moms, go figure). When I hit my 30s I started gaining weight and no matter how much I exercised or starved myself, the scale kept going up and up and my clothes got bigger and tighter…so tight I ended up being a whopping size 24. At that weight, I was extremely depressed, I suffered from anxiety of being in public meeting new people, and had very low self-esteem. I couldn’t walk for very far distances or even climb stairs because I would be so winded.
It was back in December of 2015 after the holidays had passed, I was suffering from plantar fasciitis and it had gotten so bad that I ended up on crutches. With having plantar fasciitis and having to use crutches to get around, I found it very difficult because I was extremely overweight. It was one day I had just come out of the shower and was looking at myself in the mirror and was very unhappy with what I was seeing. I knew I had a huge problem on my hands, but self-denial can be a very strong thing and I couldn’t believe I had allowed myself to get like this. My skin had become discolored and velvety (the scientific name is Acanthosis Nigricans) especially under my breasts, between my thighs wherever there was a skinfold, it had become discolored (4 shades darker than my normal skin color). I had also noticed my cheeks had become discolored, I remembered thinking “Oh, it might just be age spots,” but that was just me being in denial that something was wrong. I even started bleaching my skin thinking it would go away. WRONG! At that point, I literally felt like my body was decomposing from the inside out.
I started doing some research about Acanthosis Nigricans and after countless hours of reading articles I was faced with the reality that I might be pre-diabetic. I went to the doctor and after doing blood work, guess what? The doctor had his prescription pad out even before I asked what the results were. I was prescribed with medication for high blood pressure and medication to help me in my pre-diabetic state. I refused to take those types of medication, because I knew once I took it I was going to give up and live that way…probably forever or until I died.
So, January 7th 2016 came around…I still remember the date because it was the day I changed my life forever. I began with cutting out all soda, juices, carbs, that “butter” where you so called can’t tell the difference from the real stuff, you know what am talking about. I had done enough research to know that I was going to give the Ketogenic Diet a try. Who doesn’t want to do a diet where you don’t need to exercise to lose weight right. My first 6 months was rough, but I did manage to lose weight. In July 2016, I went on vacation for 1 month which also meant a vacation from my diet. The next day after I returned from vacation, I went hard into Keto and by then I still wasn’t exercising…maybe once a week if I felt like it, but the weight kept coming off. My diet consisted of grass-fed meats; organic, free-range poultry; wild-caught seafood; organic, low carb veggies (cauliflower, broccoli, green beans, etc.); lots of green leafy veggies and tons of grass-fed butter; coconut oil and olive oil.
After 6 months passed, guess what? My skin cleared up by 2 shades and the so-called age spots on my face started to disappear. I had begun to like where this was going, so I decided to include exercise. I already had the food part taken care of, now I needed the extra push and help. In December of 2016, I joined The FIRM U. I had no idea what type of gym this was when I joined. All I remembered seeing was that it was a clinical gym and I thought, “shoot, they can help me lose weight,” plus I knew that I didn’t want to be working out at a mega gym and must deal with all that gym intimidation. So, after driving past The FIRM U for more than 100 times, I mustered up the guts to go in. I met with Ray Bessette, the owner of The FIRM U. We spoke about my health and he told me about what services The FIRM U provides there. After seeing the environment, I knew I wanted to give it a try…plus I was sold the minute I saw the picture of Ray with Mr. Olympia himself…Arnold Schwarzenegger! Who doesn’t love Arnold? I also knew I couldn’t do it on my own, I needed a trainer to help push me. Ray introduced me to Deborah Noel, one of the trainers at The FIRM U, and when I shook her hand for the first time and I’ll never forget it, I thought to myself holy s**t she has a hell of a grip; I am in trouble, but that didn’t stop me from joining anyways. I signed up for 3 months and expected to come out of there with abs of steel, killer legs and a slender new body. Boy, was I so very wrong, instead I got way more.
Fast forward it’s September 2017 and I am still at The FIRM U. I absolutely love it there and I still have my wonderful trainer, Deborah, I went from a size 24 to a size 14. I feel great I am much stronger physically and mentally than I have ever been in my life because of my Keto diet, my weight training and the support of my trainer and everyone at The FIRM U. I no longer suffer with my plantar fasciitis, I can run, walk, climb stairs and not get winded like before. My anxiety is gone and I no longer am depressed, or have low self-esteem, but I still must work on my self-image cause face it no matter how much weight we lose we still have that tendency to feel fat, and yes, I still find myself walking towards the plus size section of the department store. I like that am gradually losing the weight and am more than happy with the pace that I am going.
I recently had my blood work redone and I can happily say I am no longer a pre-diabetic or suffer from high blood pressure, except now I was diagnosed with PCOS, which explained why my weight is slowly coming off and am more than okay with that.
I have learned that things don’t just happen overnight it takes time whether you are building muscle, losing weight, maintaining a healthy lifestyle or just changing your bad habits. I have moments where I slip and eat something bad, but its ok. I no longer beat myself up about it because and it’s just part of being human and no one is perfect, and yes, my body and mind is still a work in process.
I’m thrilled to partner with The FIRM U to provide Fit N Firm Foods. These are FIRM U-approved meals created specifically for and sold on location at The FIRM U. I will use my personal experience with nutrition research to eliminate certain health conditions and to lose weight to create culinary creations. All meals are prepared with the highest quality ingredients, lean proteins, healthy fats and are low in carbs. I use no artificial preservatives, colors or flavors and all meals are made from scratch every day. They are perfect for those with a busy lifestyle.
Thank you for allowing me to share my story. I hope it will inspire you if you’ve been considering starting your own journey to improve your health. If you don’t know where to begin, any of the professionals at The FIRM U can help you get started.”
For More Information
Please call (833) FIRMU-Up for more information on Fit N Firm Foods. Kerrie is available to cater your next special event. She would love the opportunity to provide you with healthy, delicious meals that will satisfy your soul and your hunger.
Photos provided by Kerrie illustrate her transformation progress and a few representations of mouthwatering meals she has created, from top to bottom:
Lemon muffins (Low carb / keto) Sous Vide Lamb Chops Grilled chicken and avocado Red Thai Chicken Curry over Cauli Rice (Low carb / keto) Pan Seared Snapper, Grilled Shrimp w/Brown Butter Sliced Almonds and Roasted Butternut Squash
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!”