Category Archives: Testimonial

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:



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


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

Square_Nutrition PersonalTrainingSquare OnlineAndHomeWorkoutsSquare

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!


Fitness Pros: New E-mail Scam!


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?”



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!

“I Needed To Be An Example”

Michelle Ahern lost 55 lbs in 32 weeks!*

Michelle Ahern lost 55 lbs in 32 weeks!

“I love using the BODYKEY by NUTRILITETM program, because no other company includes a genetic test for such a great value,” says Michele Ahern. “It adds a new dimension to my program, and I love that. I think it’s important for everyone to use the genetic test, whether you want to lose weight or not. It gives you a long-term direction with information on how to make food choices for your body.”

“My plan helps guide my meal choices,” she says. “I’ve learned I can mix it all up – protein, carbs, fruits, and veggies – and have a little bit of everything! The meal plans give you such a wide variety. This was great to learn and has really helped my success.”

What got Michele thinking about losing the extra weight? She says, “I realized that having a health and nutrition business isn’t possible without applying it to your own life. We have some of the best vitamins and supplements, which I knew and loved, but I had this extra weight. For people to truly understand the quality of our health and nutrition products, I needed to be an example – for my health and to inspire my customers, too.”

Michele plans to lose an additional 15 pounds to reach her goal. Where other attempts have failed, the BODYKEY by NUTRILITE program works!

Avoid The Flu This Season

Nasty little stomach flu

Ok, quick post. This sucker got me last night and I haven’t slept yet. Preventative maintenance for avoiding the flu: wash your hands frequently and boost your immune system by getting plenty of rest, eating right and supplementing with echinacea, probiotics and vitamin C. 

Short and sweet. Forme, the battle continues. Wish me luck!

As a Widower, PJ Found New Hope Through Fitness


“Tony’s enthusiasm & logical approach … gave me hope. He designed a program (and) I started to realize that maybe I could do this. Tony continually adapted my program and challenged me but never overwhelmed me… It not an understatement to say that Tony helped save my life.”


To Be Humbled

I have no words. Most of you know that’s a rare occasion! I stand in awe of the impact we have on other people’s lives. It’s amazing how we never truly know how big of an impact until they tell us. The biggest blessing I have been given is being able to impact people in a positive way. When PJ sent me this note, I took it to heart. It’s THE reason why I am a life coach and a fitness coach. You’ll see how humbled I am in light of his testimony.

Here are PJ’s words:

“I met Tony Bianchino in the fall of 2013. At that time my weight had risen to north of 300lbs. I was battling depression and diabetes. As the widowed father of 3 children I was desperate to get healthy again but dubious that I ever could. Tony’s enthusiasm & logical approach to weight loss & a healthy lifestyle gave me some hope that maybe I could do this. He designed a program starting with everyday movements that were essential to having any kind of productive day. Movement & flexibility were main focuses of what we did. Slowly as we moved through our program I started to realize that maybe I could do this. As I progressed Tony continually adapted my program and continually challenged me but never overwhelmed me. A year & a half later is it not an understatement to say that Tony helped save my life. I am down 80lbs and am living a much healthier lifestyle. My diabetes numbers have gone down drastically and my depression is very much under control. I can’t begin to thank him enough for the hope he has given me.


What will your story look like? Get started on your journey today and see if personal training and fitness coaching is right for you. Contact Us on our website or email Tony today for a free no-hassle consultation. If you decide it’s not for you, then we respect your decision. No spam or annoying follow up calls to badger you into working with us. That’s our promise.

I look forward to hearing from each and every one of you!

Yours in Health,

Tony Bianchino

I HATED Working Out… I’d Rather Get Hit By A Bus.

Still Gaining Weight At The Time This Photo Was Taken

I really looked like a bus

Fitness Pros Are Human Too
For the first time in 26 years of exercising I had finally been broken. I HATED working out. I mean I DREADED it. Couldn’t stand it. It was like Jack Nicholson said, “I’d rather stick needles in my eyes.” Ok, he was talking to Shirley MacLaine’s character in “Terms of Endearment” when she invited him in to her house. But it’s all the same. I’d rather get hit by a bus.

I was getting hit with one injury after another and I started to hate working out. So I stopped. And I did not miss it at all. Nor did I feel guilty. After taking a 6 month hiatus from working out and a 12 month binge on cake and ice cream, I found myself overweight and over “the hate.”

It could have been worse. If I hadn’t packed on 100 lbs of muscle over the last 26 years it sure would have been worse. That helped keep my metabolism higher than the average Joe (sorry Joe). Note to you cardio junkies: resistance training = lean muscle = higher resting metabolism = less body fat. Now that I’ve said that I’m ready for the hate-mail! More about how resistance training can help you can be found in another post, “The Weight-ing Game.”

The Art of Losing
So I began to eat the correct amount of calories, add resistance training and cardio. I lost one pound in one week. One pound. I told that to a friend of mine last night and she promptly laughed in my face. Just burst out laughing. For about three seconds. Then her eyes opened up big and she said “Oh,” as her face dropped to serious. She quickly apologized and composed herself when she realized that I wasn’t joking. I told her it was my plan to lose one pound per week. No more, no less. One pound. That was the goal.

Losing one pound of body fat per week means it will take around six months to reach my goal. I’m ok with that. By time July 4th rolls around my wife won’t have to roll me around. It just sucks when I crave my favorite foods and I abstain for a loooong (almost) two weeks  – and I don’t feel any different. Well, I’m a bit less bloated because I’m carrying less “stuff” in my intestines, but other than that, no difference. But, when I weigh myself on Monday i should have another pound lost because I’m sticking to my plan! That’s the key. Most people start off on a plan but they just don’t stick with it long enough to realize the compound effect of what they are doing. (Great book by the way: “The Compound Effect” by Darren Hardy).

Me on the side
The journey of a thousand miles (or 20-30 lbs of body fat) starts with the first step. Yeah, the rolls on my side still feel the same when I lean over though. Been almost two weeks since I decided to lose the extra fat I put on. For a guy that’s been athletic his whole life it’s a big change. I get out of breath going up the stairs too quickly. I feel my blood pressure rise as I feel my heart beat a bit in my ears. My pants (the pair that used to require a belt notched up to the 4th tightest notch) can barely button up as my belly pours over the top. Wait, what? I even have to pull the waistline down so it supports my hanging gut! I’m so ashamed. Ok, not really. But I do have to get to work.

So, I’ve got 20-30 lbs of fat to lose. My goal is to retain muscle and get back in shape. I’ll share my journey with all of you as a side note to your regularly scheduled programming. Here’s a little known trick to “chewing” your way to burning calories and now to set your weight loss goals for yourself.