The Fitness Dude Blog

2010 Training Rates

The Fitness Dude — Mon, 04 Jan 2010 14:34:00 GMT

Are you ready to get fit?

I'm pleased to announce personal training rates for 2010!

Sessions	Price	Avg Per Session
12	$399	$33
24	$699	$29
36	$999	$28
48	$1,299	$27

Training is provided in your home or office. No gym membership is required.

If you have an existing gym membership, I may be able to work with you at those facilities; however, we will first need permission from the manager or owner at that gym.

Each package includes:

Initial consultation
Assessment
Personalized exercise plan
Nutritional guidance
Unlimited support via email and telephone (during normal business hours)

Not sure yet if working with a personal trainer is for you?

I do offer a 3 session package for just $99. However, you will not receive nutritional guidance or unlimited support during this one-time trial.

Restrictions:

Prices apply to Clarksburg WV area only
Payment in full for training package must be received at conclusion of initial consultation
Nutritional guidance is not meant to treat any medical condition (diabetes, hypertension, etc.)
Nonsmoking homes only, please!
All prices are subject to 6% West Virginia sales tax

Snow Removal Safety

The Fitness Dude — Sun, 20 Dec 2009 14:15:00 GMT

It looks like the snow is finally stopped, except for an occasional flurry. So now we're left with the daunting chore of digging out our vehicles, sidewalks and driveways.

Be careful: snow removal can be a chore that overtaxes your body -- and can lead to a heart attack!

According to a weather.com article, here are some tips for safe shoveling:

Use a smaller shovel
Make sure your shovel isn't bent, tilting or otherwise damaged
Take frequent breaks, even if only for a couple of minutes
Stop and go inside if you become overheated
Drink fluids
Don't try to fling snow long distances
Stop any time you feel pain

So as the man on Hill Street Blues used to say: Let's be careful out there!

Five Small Steps

The Fitness Dude — Thu, 10 Dec 2009 19:53:00 GMT

Goals can sometimes seem intimidating or even insurmountable.

But if you break down your goal into smaller pieces, you can make great progress towards where you ultimately would like to be.

Here are five small steps you can take towards better health with eating habits:

Instead of mayonnaise or Miracle Whip on sandwiches, try the reduced fat version of either ... or substitute mustard.
Instead of sweetened soft drinks or iced tea, substitute unsweetened iced tea or water.
Instead of ground beef in recipes, substitute lean ground turkey for all or part of the ground beef.
Instead of cheese, substitute reduced fat cheese ... or eliminate the cheese altogether.
Instead of skipping breakfast, have scrambled eggs made with egg substitute and a bowl of whole grain cereal.

If you make enough small changes, you will see big results in the end.

Review: The Wii Fit

The Fitness Dude — Mon, 30 Nov 2009 15:51:00 GMT

The latest issue of Fitness Matters by the American Council on Exercise (ACE) reviews the Wii Fit -- a video game for the Nintendo Wii console -- and how effective it can be at attaining fitness goals.

Surprisingly, the report revealed that another Wii game -- Wii Sports -- was actually more effective at that goal.

Money quotes:

“Our goal was to test the efficacy of both exergames and determine if their activities are enough to produce results that meet or go beyond recommended physical activity guidelines,” said Cedric X. Bryant, Ph.D., ACE’s chief science officer. “While we found that playing the Wii Fit burns twice as many calories as a sedentary video game, the outcome of the study suggests that Wii Sports, the Wii’s suite of exergames that includes tennis, boxing, golf and bowling, is a better option and more capable of helping consumers meet minimum intensity guidelines for exercise. On the other end of the spectrum, the Dancetown study showed a significant increase in exercise intensity and calorie expenditure for all subjects as they participated in each of the program’s increasingly difficult modes.”

When played for 30 minutes, Wii Fit’s Free Run and Island Run burned an average of 165 calories—the most out of the six activities tested—and yielded the highest energy expenditures. Rhythm Boxing expended an average of 114 calories, followed by Super Hula Hoop, Advanced Step and Free Step at 111, 108 and 99 calories, respectively. In all instances, researchers found that performing the actual activity as opposed to the virtual has a significantly higher caloric expenditure. This is especially evident with conventional step aerobics, which burns almost 12 calories per minute ACE Announces Test Results on Fitness Benefits of Wii Fit and Dancetown by typically stepping up onto a six-inch high bench, verses Wii Fit’s Free Step and Advanced Step, which burn much less by stepping up onto the one- or one-and-a-half-inch balance pad provided. Similarly, its Rhythm Boxing activity burns just one third of the calories per minute of traditional boxing.

While use of the Wii may be better than doing nothing, it will never be a match for resistance training and aerobic exercise.

Fitness Trainer (CFT) Certification Completed!

The Fitness Dude — Sat, 28 Nov 2009 14:27:00 GMT

I'm very pleased to announce that I have completed the Certified Fitness Trainer (CFT) course, with a score of 90.3%!

This is in addition to my existing Specialist in Fitness Nutrition (SFN) certification.

As I'm starting my new career, I wanted to thank everyone for their support and encouragement.

Keep watching this site for updates on current specials!

Interested in ISSA Certification?

Fitness Myth: Muscles Turn to Fat If You Are Inactive

The Fitness Dude — Thu, 26 Nov 2009 13:40:00 GMT

Myth:

Your muscles will turn to fat when you stop exercising.

Fact:

Have you ever had a broken bone, perhaps a broken leg?

When the doctor removed the cast from your leg, did you see a big gob of fat where your muscles once were?

NO!

The muscles had atrophied, and perhaps there was some loose skin. But muscle does not turn into fat.

Muscles do have the "use it or lose it" quality, meaning they will waste away if not used.

However, muscle tissue and fat tissue are separate and distinct. One cannot turn into the other.

Perhaps the origin of this popular myth is when someone maintains an active lifestyle and then, upon becoming more sedentary, maintains the same caloric intake. This would result in both muscular atrophy and fat accumulation.

Nutrition Myth: Fats, Sugar and Salt Are Always Bad

The Fitness Dude — Thu, 19 Nov 2009 15:51:00 GMT

Myth:

You will be healthier if you avoid fats, sodium and sugar altogether.

Fact:

Diabetes, hypertension and water retention are three cases where this is a valid point indeed. If your physician has asked you to shun any of these, then please, by all means, do so.

However, your body needs fats, particularly healthy Omega-3 fats found in fish. Fresh fruit, which is definitely an important part of your diet, contains sugar. And salt is required for many vital bodily functions.

So unless your physician has prescribed a diet that excludes any of these three items, moderation -- not elimination -- is the key.

Fitness Myth: Just Stick With The Program

The Fitness Dude — Thu, 12 Nov 2009 13:59:00 GMT

Myth:

If you stay consistent with your exercise program, then you will eventually have success.

Fact:

Following a plan is important. However, are you meeting your goals from following this plan?

Results aren't usually apparent overnight. However, you should not blindly follow a program that is not helping you get where you want to be.

If you and your trainer set realistic goals, and take follow-up measurements every two to four weeks, then you can determine if you are on the right path.

It is a good idea to change training programs every four weeks, both for maintaining your interest and to keep your body responsive.

Remember: a fitness program is something that you and your trainer design together, with his or her knowledge and your goals.

Nutrition Myth: Three Square Meals

The Fitness Dude — Thu, 05 Nov 2009 15:19:00 GMT

Myth:

Three square meals per day is the golden rule of good health.

Fact:

Actually, 5 or 6 meals daily, spaced out 2-3 hours apart, is the best strategy.

Rather than just eat by the clock or when you are hungry, you should attempt to consume all your meals in a 15-18 hour period. This allows you to maintain a consistent level of energy and blood sugar.

Each meal should contain the proper ratio of protein, carbohydrates, and fats. Base your meals on what you will be doing for the next three hours. For example, you will be expending more calories during a workout than watching television, so your pre-workout nutrition would have more calories than your last meal of the day.

And don't forget training is an important part of health!

Nutrition Myth: A High BMI Means You Are Unhealthy

The Fitness Dude — Thu, 22 Oct 2009 15:33:00 GMT

Myth:

The only reason a person would have a high Body Mass Index (BMI) is because they are obese and unhealthy.

Fact:

BMI, long a staple of the medical and fitness community, has been coming under greater scrutiny. Although it can be a good guide and measurement tool, it only considers height and weight.

Consider any popular bodybuilding figure. They would be considered very high on the BMI chart. But they don't look fat. Why? BMI assumes we are all the same shape and body frame size.

A more telling measurement is body fat percentage: what portion of your body is made up of storage fat, and what portion is lean body mass (muscle, bone and organs).

Don't ignore BMI, but do take it in context with other measurements.

From MSNBC: The 20 Worst Kids' Foods In America

The Fitness Dude — Wed, 21 Oct 2009 15:38:00 GMT

The 20 Worst Kids' Foods In America

Fitness Myth: Losing Weight Is Extremely Difficult

The Fitness Dude — Thu, 15 Oct 2009 14:40:00 GMT

Myth:

Losing weight is always extremely difficult.

Fact:

Losing weight itself is not always the problem -- losing the right weight and keeping it off is the challenge.

Fact: 75% or more of all dieters regain the weight they lost within 1-3 years of completing a diet.

Constant fluctuation of weight is not only demoralizing, but it can lead to increased risk of heart and gall bladder disease.

Another factor that tries patience is rate of weight loss. 1-2 pounds per week is reasonable, and attainable. More importantly, you are much more likely to be able to keep it off.

What is the difference between the "right" and "wrong" weight to lose?

First, some of the body weight you lose initially will be water weight. After that, there are only two real areas from which you will see losses:

Muscle mass
Storage fat

If you lose both muscle and fat in great quantities, you will undoubtedly weigh less, but you will not be more healthy.

The best route is a fitness and nutrition plan that encourages fat loss and maintaining lean body mass as much as possible.

Recipe: Scrambled Eggs with Turkey

The Fitness Dude — Sat, 19 Sep 2009 16:46:00 GMT

It's the weekend, so take time to enjoy a good breakfast.

Love the smell of sausage in your kitchen, but trying to reduce unhealthy fats? Wake up your morning with this recipe.

Scrambled Eggs with Turkey (1 serving)

Nutritional Info Per Serving:

Calories: 382
Protein: 56g
Fat: 15g
Carbohydrates: 2g

Ingredients:

1 cup egg whites or egg substitute
1 tablespoon Dijon or other coarse-grained mustard
6 oz ground turkey
3/4 cup chopped green onions
2 teaspoon dried thyme
Cooking spray
Optional: Salt and pepper

Utensils:

12 inch nonstick skillet
Small bowl
Large bowl

Directions:

Whisk egg whites and mustard together in small bowl, and put aside
Coat a 12-inch nonstick skillet with cooking spray and place over medium heat
Add ground turkey, breaking into small pieces
Cook ground turkey until browned
Drain cooked ground turkey and return to pan
Add thyme, green onions, salt and pepper
Heat for one minute, then transfer to large bowl
Recoat skillet with cooking spray
Add egg white mixture to skillet
Stir over medium heat until softly set
Add ground turkey mixture to skillet
Stir often, until eggs are set

Suggested Side Dishes:

If your nutrition plan permits it, some whole-grain toast (Nature's Own Double Fiber,for example) makes a great addition.

The Dude Recommends:

Use regular ground turkey, not ground turkey breast: you want the meat to brown, and ground turkey breast never quite gives a browned appearance due to its lean nature.
Substitute sage for thyme. Personally, I think that it gives more of a sausage-like aroma to the dish.

Reminder:

Never eat anything that your doctor has prohibited from your diet, or to which you have an allergy or intolerance.

Recipe appeared in Muscle & Fitness magazine, courtesy of Laura Creavalle (www.clubcreavalle.com)

Moving Forward

The Fitness Dude — Thu, 17 Sep 2009 15:39:00 GMT

Did I want to spend the rest of my life mourning my past?

Michael Gates Gill
How Starbucks Saved My Life: A Son of Privilege Learns to Live Like Everyone Else

Specialist in Fitness Nutrition (SFN) Certification Achieved

The Fitness Dude — Wed, 16 Sep 2009 19:08:00 GMT

I'm proud to announce that I have completed the Specialist in Fitness Nutrition (SFN) certification, with a score of 90%!

Once I am medically cleared to return to work, I will begin announcing the customized nutrition programs that will be offered.

In the meantime ... on to the Certified Fitness Trainer (CFT) course materials!

Interested in ISSA Certification?

Recipe: Chicken Cordon Bleu

The Fitness Dude — Fri, 11 Sep 2009 14:38:00 GMT

Chicken Cordon Bleu (4 servings)

Nutritional Info Per Serving:

362 calories
53g protein
15g carbs
10g fat

Ingredients:

4 skinless boneless chicken breasts (4 oz each)
1 tsp Mrs. Dash or other salt-free seasoning
4 slices fat-free Swiss cheese
4 slices low-fat deli ham
1/2 cup seasoned bread crumbs
Nonstick cooking spray

Utensils:

8 x 10 baking dish
Toothpicks

Directions:

Preheat oven to 350 degrees F
Coat an 8 x 10 baking dish with cooking spray
Pound chicken to 1/4 inch thickness
Sprinkle both sides of chicken breasts with seasoning
Place one slice of cheese and one slice of ham on each chicken breast
Roll up each breast and secure with toothpicks
Place chicken in baking dish, seam side down
Sprinkle chicken with bread crumbs
Bake for 30-35 minutes, or until chicken is no longer pink inside

Suggested Side Dishes:

Steamed carrots or broccoli

The Dude Recommends:

Substitute low-fat Swiss cheese for the non-fat variety. There's a substantial taste difference, with not that many additional calories and fat grams.

Reminder:

Never eat anything that your doctor has prohibited from your diet, or to which you have an allergy or intolerance.

Recipe appeared in Muscle & Fitness magazine, courtesy of Laura Creavalle (www.clubcreavalle.com)

Fitness Myth: Sweat = Fat Loss

The Fitness Dude — Thu, 10 Sep 2009 18:45:00 GMT

Myth:

The more you sweat, the more fat you lose.

Fact:

If you exercise in extreme heat, or wear one of those shiny rubber-like suits, you will absolutely sweat. And you will absolutely lose weight.

However ... this weight decrease is due to water lost via perspiration, not from fat loss.

And would you like to guess what happens once you consume food and water? Bingo. The weight comes right back.

More importantly, you put yourself at risk for heat injury by undertaking such an extreme method. Heat injury can, in some cases, be fatal.

Keep in mind that sweat is an indication of factors such as temperature, humidity, body composition, and your physical condition.

It is not an indicator of the amount of energy you are burning -- or, more precisely, the amount of fat..

DVD Review: Super Size Me

The Fitness Dude — Tue, 08 Sep 2009 14:45:00 GMT

What happens when a man consumes nothing but food from the McDonalds menu for 30 days?

The results may shock you!

West Virginia's own Morgan Spurlock is the star and creator of this 2004 documentary. In response to McDonalds' claim that their food does not make customers obese, he sets out to eat nothing but food from the McDonalds menu, 3 meals per day, for 30 days. In addition, he also curtails his physical activity drastically.

You'll be amazed to watch his transformation over time; and you'll also be fascinated by his observations on the fast food industry and even school lunch programs.

Just as Spurlock illustrates that lack of nutritional guidance and physical activity lead to poor health, you should take away the point that good nutrition and staying active can, over time, improve health dramatically.

The Dude Recommends:

Watch the bonus feature The Smoking Fry. I won't spoil the ending for you.

Recipe: Cola Chicken

The Fitness Dude — Fri, 04 Sep 2009 15:00:00 GMT

Don't have time to cook out this weekend, but still want great BBQ taste?

Here is one of my all-time favorite recipes: it's simple to make, requires only a few ingredients, and tastes fantastic!

Cola Chicken (4 servings)

Nutritional Info Per Serving:

Calories: 280
Protein: 34g
Fat: 9g
Carbohydrates: 15g

Ingredients:

1 lb boneless chicken breast
1 cup ketchup
12 oz can of diet cola

Utensils:

Skillet with lid

Directions:

Spray skillet with non-stick spray
Add 1/2 of the can of diet soda
Add the chicken breasts
Pour the ketchup over the chicken breasts
Add the remaining diet soda
Turn heat on HIGH until boiling
Reduce heat and cover
Cook on medium heat for 45 minutes
Remove lid and increase heat until sauce thickens
Serve and enjoy!

The ketchup and cola combine to make a delicious BBQ sauce.

This is actually a Weight Watchers recipe, or at least that is where I originally discovered it ... and if you're following a Weight Watchers point system, each serving is just 4 points!

Suggested Side Dishes:

Corn on the cob

Steamed rice

The Dude Recommends:

Experiment with the brand of cola you use. Coke Zero suits me just fine -- especially since I already have it on hand! But find which diet cola tastes best for you.

Healthful Hint:

If sodium is a concern, use low-sodium ketchup

Reminder:

Never eat anything that your doctor has prohibited from your diet, or to which you have an allergy or intolerance.

Three Keys to Success

The Fitness Dude — Tue, 01 Sep 2009 15:20:00 GMT

From Lou Tice:

What you can do depends as much on your beliefs as it does on your ability.
The quality of the help you receive along the way can make all the difference.
All meaningful, lasting growth and change starts first on the inside and then works its way out.