Do Scales Frustrated You? We Can Help…

Do Scales Frustrated You? by AJ Buck – Director of Fitness Coaching 

Frustrated or disappointed with what a typical scale says? Here are a few ways a new technology called the InBody scale can help you track your progress in reaching your goals. The InBody scale is different than your average scale because it allows you to see various aspects that make up your body composition: muscle mass, body fat, and water.


Let’s say you have been working hard for a month straight and when it comes time to weigh in on the average scale it shows that you have gained 2 pounds. I would assume that you would be pretty disappointed. If you were to weigh in on the InBody scale and it indicates that you gained 2 pounds, but more specifically that you gained 2 pounds of muscle, your body fat percentage went down, and that the fat has been replaced with muscle. Would you still be disappointed?


  1. Why would I want to have my body composition measured on the InBody?



Many of us, especially women, experience 2-3 pound weight fluctuations from day to day. This can make it very difficult to rely on a method that can’t differentiate between fat, muscle, and fluid. The InBody scale has the ability to differentiate between intracellular (in muscles) and extracellular (fluid retention) water. This accurate information allows you to make better decisions about what you are currently doing to achieve your goals.

  1. The InBody shows everything!


The InBody Analyzer gives you real and accurate values and numbers in order to calculate many things throughout your body.  This device helps you see your body mass index number, your body fat percentage, and even what your right arm weighs in comparison to your left arm. These values are real and accurate and will not be skewed like with some other methods. It is giving you accurate values to look at and compare from analysis to analysis.


  1. InBody shows your hydration status!


The InBody also shows the water content of your body. In order to be considered well hydrated, half of your body weight needs to be water (i.e. if you weigh 160 lbs, 80 lbs should be water).


Ask one of our Fit Pros about what the InBody can do for you today!

30 Minute Exercise More Effective than 60

30 Minute Exercise More Effective than 60

A recent study brings good news to those who have limited time to exercise.Researchers at the University of Copenhagen, Denmark have shown that thirty minutes of daily exercise provides just as much benefit in terms of weight loss and body mass improvement as sixty minutes.The research has just been published in the American Journal of Physiology.

A research team at the Faculty of Health and Medical Sciences followed 60 overweight men for a period of thirteen weeks. Half of the men exercised for an hour each day, while the second half exercised for thirty minutes daily. All of the training sessions were planned to produce a light sweat, but participants were expected to increase intensity three times per week. The participants wore a heart-rate monitor and calorie counter to collect data. The participants were followed closely by health science researchers with focus on energy balance, insulin resistance, and hormones in the blood.

The result of the study showed the men who exercised for thirty minutes per day lost an average of almost eight pounds, whereas the men who exercised for an entire hour lost only an average of just less than six pounds. One additional benefit to those who exercised for thirty minutes was that they burned more calories than what is normally anticipated. The participants in this group portrayed more vigor and motivation than the group who exercised for an entire hour.

Mads Rosenkilde, PhD student, Department of Biomedical Sciences concluded some of the explanation for the results is that thirty minutes of exercise seems more doable to participants. As a result, the participants had the desire and energy for more activity after their exercise session.

As the results of this study indicate, exercising for an entire hour instead of thirty minutes per day does not provide any additional loss in body weight or body fat. Considering the fact that about forty percent of the male population in Denmark becomes obese (similar to that of many developed countries throughout the world), the results of this study are encouraging. Just thirty minutes of concentrated exercise can give equally good results on the scale, say Rosenkilde. In the busy world we live in, exercising thirty minutes per day is much more doable than an hour, and could be as simple as walking to and from work in some cases.

*Story by Health and Fitness News


Need another reason to workout? See the effects exercise has on your brain.

Need another reason to workout? See the effects exercise has on your brain.

It helps you lose weight, reduces your risk of disease, and boosts energy. Need another reason to exercise? How about the fact that physical activity is good for your brain. The control center of your entire body is located in the brain. It’s what makes you move, think, breath, feel, talk, and remember.

You’ve seen the effects aging and disease can have on the brain. Diseases like dementia and Alzheimer’s slowly debilitate a person. An amazing thing about exercise is its ability to protect and strengthen your brain against such disease. So never underestimate the benefits your workout provides, whether you notice results or not.

Multiple studies show improved cognitive function and less cognitive decline in active folks compared to those who have a sedentary lifestyle. Here are four ways getting to the gym help your brain stay strong.

It Builds New Cells

Your brain is constantly making new cells as old ones die. As you age, the creation of new cells slows and the brain typically begins to shrink. Cardio exercise, however, can prevent or slow this from happening. Exercise gets your heart pumping, so more blood reaches the brain to provide nutrients and oxygen for building new cells.

As the brain receives oxygen it produces more brain-derived neurotropic factor, BDNF, a chemical that protects brain cells from degeneration, repairs damaged cells, and stimulates the growth of new brain cells—especially in the area of the brain that’s responsible for memory.

The benefits of increased blood flow to the brain are greatest during moderately intense cardio exercise. Stretching and strength-training exercises are still important parts of a balanced workout routine, but activities like jogging, swimming, or cycling are what really get your heart pumping.

It Relieves Depression

Anyone who’s dealt with depression knows how it affects not only your mood but also your ability to concentrate, make decisions, and remember details. Severe depression may require antidepressant drugs to overcome, but mild or occasional depression can often be treated with good old exercise. Someone who’s depressed may not feel like working out, but it can do a world of good.

This is because Exercise increases the body’s production of dopamine and serotonin, two chemicals that work to stabilize and improve your mood. Endorphins, known as feel-good chemicals, are also released during exercise. This feel-good symptom of working out is often referred to as a “runner’s high.”

It Reduces Stress

You know what it’s like to be stressed. Whether it’s financial problems, a sick child, or a failing relationship, stress can cause forgetfulness, scattered thoughts, or trouble remembering things. While the BDNF hormones work to keep your brain young and healthy, the stress hormone cortisol speeds the aging process in the brain. Studies show chronic stress harms cells in the area of the brain responsible for creating new memories. Reverse that damage and build new cells with exercise. Go for a run and you’ll be surprised at how your thoughts clear, your tension eases, and your stress level goes down.

It Improves Learning

Increased blood flow to the brain triggers production of growth factors, brain chemicals that make connections between cells. It’s these connections that foster learning new skills and facts. Like any muscle, you have to use your brain to keep it strong and healthy. Combine exercise with learning new skills for a powerful combination. Learn a sport that requires coordination or a new dance routine for the greatest gains for your brain.

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