Category Archives: Specialty Diets

Stop Being Frustrated! Lose Weight With This One Simple Formula

michelleahernAll too often I am asked the question: “how many calories do I need to eat in order to lose weight?” In order to answer this question you really only need to know two things: how many calories you burn at rest (Resting Metabolic Rate or your Basal Metabolic Rate) and how many calories you burn through activity on a daily basis. The most accurate way to calculate BMR is to use a portable indirect calorimeter. However these are clinical and require a technician… they are not readily available. As a fairly accurate runner up there are several formulas we could use to calculate BMR. Most often used is the Mifflin St Jeor formula shown here:

 

Men:

 (10 * Weight in kg) + (6.25 * Height in cm) – (5 * Age in years) +5

Women:

 (10 * Weight in kg) + (6.25 * Height in cm) – (5 * Age in years) – 161

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You’ll notice the formula is slightly different for men and women. This equation gives you a rough estimate of how many calories your body “burns” in a resting state, and accounts for about 70% of your total daily energy expenditure. The resulting number is the amount of calories you expand just to stay alive. So, if you were lying in bed all day this is the number of calories it will take for your body to function, cells to regenerate, respiration, brain activity, digestion,… you get the picture

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Watch Our YouTube Video and Follow Along as we help you calculate your BMR

This formula by itself does not tell you how many calories you need in order to lose weight. It just tells you how many calories you need in order to survive as a couch potato. In order to know how many calories you need in order to lose weight you’ll need to calculate out your activity level as well. There are some good guesstimated formulas that would help give you a better understanding of how many calories you burn over and above your BMR.

For example, a pipefitter will burn many more calories per day then someone who sits at the desk in office. Once we have figured out the amount of calories burned during activity, then we can determine how many calories you would need to expend in order to lose weight.As a rule you never want to eat less calories than your BMR. This will almost certainly

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plunge your body into a catabolic state and send signals for your body to slow down it’s metabolism and hang onto as much body fat as possible. This is the last thing that you want when you’re looking to lose weight. Instead, you want to eat your burn more calories and exercise over and above to create your caloric deficit. Ideally you want to add resistance training to your exercise routine so that you can increase your BMR thereby boosting your Metabolism over the long haul.

While the formula for understanding how many calories you need to burn in order to lose weight, the implementation is a bit more tricky. Here we are dealing with food preferences, lifestyle choices, psychological barriers, and sometimes even medical conditions.
Please post your questions regarding this formula or the calculation in the comments below or contact us directly. We will do our best to answer each and every question. There is also a wonderful free resource in our YouTube channel as which covers these topics in short 2 to 4 minute easy to understand videos.

Chug on over to our YouTube channel, subscribe to my blog and link up with us on Facebook, Twitter and Instagram for all the real info and … quite a bit of fun! Glad to have you walk this journey with me.

About Tony and Out Run Your Fork:

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

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5 Reasons To Fear The Whole30 Diet

“This will change your life” is the claim from the Whole30 website. Really?

“… testimonials from thousands of Whole30 participants document the improvement or “cure” of any number of lifestyle-related diseases and conditions (and) we’ve. read some stories that can only be described as miracles”

The website claims “cures” from

high blood pressure • high cholesterol • type 1 diabetes • type 2 diabetes • asthma • allergies • sinus infections • hives • skin conditions • endometriosis • PCOS • infertility • migraines • depression • bipolar disorder • heartburn • GERD • arthritis • joint pain • ADD • thyroid dysfunction • Lyme disease • fibromyalgia • chronic fatigue • lupus • leaky gut syndrome • Crohn’s • IBS • Celiac disease • diverticulitis • ulcerative colitis

Ok, sorry, but I just gotta say it: Are you frickin’ kidding me? The ONLY WAY people are having success from this diet is if they have a horrible diet to begin with or if they have some allergen or intolerance to certain foods and this is the exception and not the rule.

So here’s my list of 5 reasons you should be wary of the Whole30 plan:

  1. It’s Claims Are Unfounded. Let’s be clear: I’m the fun guy. I’m the one that gets creative with peoples’ exercise and food plans so that you can live a happy, healthy life with long-term results. But I’m also grounded in science. Our bodies are all the same both chemically and biomecanically. From this I extrapolate predictable outcomes from a set of scientific assumptions and marry those with your psychological and social patterns. But where are the scientific claims? They could have at least tried to pull some research that could support their claims. But none is to be found.
  2. It’s Not A Weight Loss Plan. While some people can lose weight from the Whole30 diet, it is not necessarily from the foods being eliminated. It’s likely the new habit of creating better eating patterns. It’s no surprise that you’ll start eating better if you start paying better attention to what you put into your mouth. Meal prepping and logging food are both simple ways to make you more mindful of your eating. But, with the exception of eliminating sugar and alcohol, there’s no weight loss benefit to the program. Oh, and eliminating sugar and alcohol is NOT a guarantee of weight loss.
  3. It’s Random. Any study that changes too many variables is inherently flawed. If you eliminate dairy, legumes, sugar, alcohol and more from your diet, then how can you know which is a potential irritant? Answer: You can’t! Where’s the value in that?
  4. It’s Unsustainable. Most people will not stick to a restrictive diet for any length of time. There comes a point when we all want to have a treat that’s not on our diet. Maybe it’s a glass of wine or a simple Christmas cookie. The problem with restrictive diets is they don’t allow for human nature. While we are creatures of habit we are also creatures of curiosity. We like to explore. To venture out. More often than not, when we drift from a restrictive diet the results are often cataclysmic. We think “screw it” and go all out having not just one cookie, but many! Or it leads us adrift and makes us realize that we enjoy treats that are not on the menu of our dusty old diet plan. We then meander off over time and fall back into no diet plan at all.
  5.  It’s A Cult, No Wait, It’s A Business. Have you noticed the folks at Whole30 are encouraging people to become Whole30 certified “coaches?” Who’s certifying them? Oh, right, the folks at Whole30. What are their credentials for certifying anyone worth their salt? I hate that word in today’s vernacular, by the way. Everyone claims to be a coach with one hack certification or another. Truth is there are only a few worthy certifications or licensing for legitimate coaches in categories from health and wellness to career coaching. It’s akin to interviewing a surgeon who graduated top of their class from NYU vs someone who watched all seven seasons of Grey’s Anatomy. No offense to Ellen Pompeo.

    You’re also forced to build a social media community so you do all their advertising, marketing and community building. Dieters are coerced into purchasing all of the Whole30 materials ranging from books and recipes to cookware and food.

    I will admit that from a business perspective it’s brilliant. They’ve certainly put their time and money onto the program and it’s a pretty comprehensive ecosystem. BUT, that still doesn’t make it a good diet. Just a good money making machine for the owners.

So, if you’re the person who likes to try new diets just they’re fun and part of discovery, then you’ll probably give Whole30 a shot. But, if you’re someone looking for a “miracle” then you better look elsewhere.

About Tony and Out Run Your Fork:

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

The Secret To Losing Weight And Keeping It Off

If you’ve ever lost weight and gained it back or tried diet programs that just don’t work, then read on! For most of us the struggle of balancing our busy lives, unpredictable schedules and love of all things food can all create some serious roadblocks in our plans to stay healthy. Maybe you play chauffeur to your kids. Maybe you’re balancing full time work and full time school. Or maybe you’re a busy executive and can’t seem to get time to workout. And to top it off, we’re tired at the end of the day. I mean worn out. The last thing we want to do is go to a gym and work out!

So, how, then do we get the help we need to lose weight and keep it off? The answer is so surprisingly obvious, yet many of us overlook the most powerful tool for creating changes in your life:  Get a group of friends who want to do it together! 

Bang! You probably just smacked yourself in the head or you want to smack me in the head for giving such a “no-duh” answer. But, the reality is that support groups and accountability are two of the most powerful tools in accomplishing a goal.

The following are tips on how to select the right group, set goals and expectations in order to get results.

  1. Choose Wisely
    When selecting a team of two, three or more people make sure that they are serious about getting healthy. Some key indicators are they are excited and involved in the planning process. They engage, share ideas and ask questions to move things forward.
  2. Set Achievable Goals
    Find out everyone’s goals. They may be different. Your friend Sally may want to lose 30 pounds and your friend Sam may want to run a 5k. Regardless of the goal you’ll want to design a timeline and expected milestones so you can track your progress. When choosing a weight loss goal, most people have a general idea of something like, “I want to lose 30 pounds.” The next question you should ask is “When? By when would you like to lose the 30 pounds?” Then set a timeline for losing the weight within the specified time. But make sure the goal and timeframe are reasonable for the individual. We’ll talk more about that later.
  3. Be Accountable
    Check in with each other everyday. Maybe even multiple times per day. Apps like MyFitnessPal make it easy to stay in touch and see how your team is doing. You can post status and encourage each other for a job well done. The biggest boon to using these type of apps is that they hold you not only accountable to each other, but they hold you accountable to yourself.Throughout the day you’ll see your food plan progress and you’ll see the calories and macros that you’re eating and see where you are in regard to your daily caloric “budget.” I find this to be the biggest eye-opener for most people. More often than not people over-estimate or under-estimate how many calories they are actually eating. Food logging will expose the truth and allow you to make positive changes so you can lose weight and keep it off for life!
  4. Get Together
    Nothing beats going to the gym or exercising out side with friends. Whether it’s a hike, a gym workout or simply a walk outside, exercise becomes more fun when we add the social component to it. Plus we get time to spend with the people whom we always tell “We really should get together, but I’ve just been so busy lately….” Now you’ll have a reason to get together and achieve your goals at the same time. It’s a Win-Win. Ding Ding Ding!

These four tips are the foundation for good planning and the beginning phases of execution for a healthy weight loss program. But remember, nothing happens without a strong desire and worthwhile goal. Here you can read the 5 Tips For Success and apply them to your new health program.

Subscribe to our newsletter and you’ll receive free tips, tricks and information on all things health and wellness. By the way, in my opinion these newsletters are a gold mine of information PLUS you’ll always know when and where the next free seminar, get together or free group training is being held. So don’t miss out on this wealth of information and fun events. Subscribe here.

About the Author: Tony Bianchino is a successful entrepreneur in the fitness industry and is sought out internationally as an acclaimed motivational speaker.

*Disclaimer: Always consult a physician before engaging in any exercise or weight loss program.

Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

June2012_Mobility

Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

Fitness Pros: New E-mail Scam!

DontGetScammed

Don’t get scammed by the newest rip-off artists.

Apparently these guys won’t quit trying to steal money. First it was general public emails and now they are targeting personal trainers and fitness professionals. The newest scam asks you to take payment for personal training by credit card. However, this is done through email or text because they are hearing impaired or they’re traveling abroad and they can’t meet with you in person. And the training is not for them, it’s for their children (usually early teens). Oh, (AND HERE’S THE SCAM), they will be taking a car service to your location and they have to pay the driver, but the driver only accepts cash payment.  So, the person pay you an extra $1,050 on the credit card and asks you to pay the driver $1,050 in CASH.

You’ve got to be kidding me! How stupid do you think I am? I’m not even getting into the detail of how exactly you get screwed, but you’ll be out $815.00 in cash (in this example) if you do this. The credit card payment will be pulled back and you’ll have a firm grip on an empty sack.

Need details? Ask me, but you don’t really need them. The following is an email exchange I had with one of these pricks. After the last exchange I never heard another peep from this guy. Notice the poor grammar and spelling errors:

Him: “Hi Im Robert i need a personal trainer for my 2 daughters they have been adding much weight lately and i believe with a trainer like you they can achieve a good and healthy body so i like to know if there any in-person training or exercise you can offer for the ladies I’m booking this on there behalf and as a surprise they are 19-22 I’m hearing impaired so we can only do text/email I only have my credit card, do you have a card reader to charge my credit card?”

Me: “I’m happy to help your daugthers. We can meet in person to discuss. I am trained in ASL and have no trouble communicating with hearing impaired.”

Him: “Thank you for your responds, as i have stated before I’m booking this on there behalf and this a surprise to them so lets do the booking and payment they are medically and physically OK no injuries or surgeries they want to lose weight and get in better shape i read about you on social media so let me have your best packages/deals, they will be training together and will be coming to you 3x a week for the session we can start with 15 session in total for both of them. I do understand consultation is important and the paperworks(waivers and liability forms) but as I have stated before this a surprise to the ladies so lets do the booking and the payments and on the first session/introduction the consultation would be done I would only be able to give you the card information manually to charge on your card reader all paperworks will be done by the girls on there first session.”

Me: “I will have forms available for your 2 daughters to sign on thier first session. Price for 15 sessions for 2 people working out together (partner training for one 1 hour workout) is $xxx.xx per session – total for 15 sessions is $xxxx.xx. Price for 15 sessions for 2 people working out individually (individual training 1 hour each, total 2 one hour sessions) is $xx.xx per session per person – total for 15 sessions  of $xxxx.xx
When would you lie the first session?”

Him: I’m OK with the price I will like to make the full payment with my credit card I would have paid the driver already but they don’t accept credit card except cash so I will like you to add an extra $1050 to the total cost the extra $1050 is for the charter bus driver that will be bringing the girls for the training and once the charges clears you will have the $1050 deposited to the charter bus bank account.” 
– I’m thinking: “Are you friggin kidding me? Ok, wise-guy, try this one…” –
Me: “The card needs to be with a bank in the U.S.. I would require bank name from which the credit card is issued, name on card, full postal mailing address for which the credit card is registered, expiration date, and cvv code on back of card. I will run the card once your daughters complete their first session and sign the necessary agreements. The driver will be paid after that time. 

When do you want your first session?”

Silence…

 

Caroline Needed a Cheerleader To Reach Her Goal

GoodAndPlenty“The most important thing that Tony did for me was (be) my cheerleader. He encouraged me every step of the way and if I slipped up …he was there to get me back on the wagon in a positive way. When I first started was in the worst shape of my life. I had never enjoyed exercising…Tony ‘got the ball rolling’ and I am currently in the best shape of my life. I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

When I first started working out with Tony I had turned 30 and was in the worst shape of my life. I had never really enjoyed exercising before and did not understand anything about nutrition. When I was younger I had tried several fad diets and running but none of it worked because I did not enjoy it and I did not know what I was doing. I was determined to not turn another year older and be even more out of shape. When I talked with Tony he helped me figure out my goals and gave me easily understandable facts about what I should eat. Together we worked on various types of exercises which included a lot of strength building. I found that I actually really enjoy exercising but I had never known that since I never tried anything other than running.

The most important thing that Tony did for me was encourage me every step of the way. There were some days I was not able to perform as well as I had the previous week. Instead of letting me get discouraged, Tony was my cheerleader and the next time I came to see him I was able to do better. If I slipped up on my nutrition he was there to get me back on the wagon in a positive way. He was always able to find some progress for me to be happy with even on days where I was not the best I could be. These little victories encouraged me to come in to the gym on days where I did not have a session with Tony and work out on my own. Tony also gave me plenty of information about proper form so that I was able to successfully work out without injury and increase my progress.

It was a sad day for me when Tony told me he would no longer be working at the same gym where I was a member. However, he had helped me so much that I still continue to go to my local gym. I am currently in the best shape of my life and I work to ensure that I keep improving myself. Tony is the person who really “got the ball rolling” for me so to speak. My only regret is not starting ten years ago! I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

It’s been great forging a friendship with you and even better to know I’ve had such a positive impact on you! All the best, Caroline!

5-4-3-2-1 BLAST OFF! Our Grand Opening and Fitness Fair Is This Weekend!

Come one, come all! Help us celebrate our GRAND OPENING and FITNESS FAIR this weekend. June 6 and June 7 from 10 AM to 3 PM.

Fun and prizes with local businesses such as chair massages from Hand and Stone, giveaways and coupons from GNC, food from our friends at FIt Fuel Prep and more! Admission is FREE! ‪