training

Addicted to Fitness Show Notes – Our First Dexafit DXA Body Composition Scan

We’re bringing you another “on location” episode on this week’s Addicted to Fitness. I’m extremely excited that I get to share my first DXA body composition scan at Dexafit Tampa (link). I’m always interested in gathering the most accurate information on what’s going on within my “meat suit” and the data provided by Dexafit Tampa definitely did that and more.  If you’re interested in finding out whether or not your current fitness plan is producing the results you really want, you’ll want to check out this episode.

Fortunately for me, and you the listeners, the manager of Dexafit Tampa, Edward, was kind enough to join me on this week’s episode to explain the DXA scan process. A DexaFit DXA scan is a “simple and easy 10-minute test that measures your total body fat and includes the exact breakdown of bone mass, fat tissue, and muscle in your body.” Edward explains that the Dexafit machine uses X-ray to gather this information and if variables are kept the same between scans, it can produce results with 98-99% accuracy. The DXA scan is also the first body composition test that can measure visceral fat, which recent research has shown is much more dangerous to your health than subcutaneous fat (source).

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If you’ve been following @ettampa Instagram stories, you’ve probably seen that I’ve been using a bio-impedance handheld meter to determine my body fat percentage. I’ve done my best to replicate the same variables for the last 8 weeks, and the handheld meter measured my body fat between 8-10%. I know these devices can have up to 20% error, but the DXA scan informed me that the percent error was much higher than that.

After the scan, Edward informed me that my total body fat percentage was 16.1%. I was somewhat shocked by this, but Edward mentions that unlike other body composition tests (calipers, hydrostatic weighing, bio-impedance, etc.), DXA scans measure essential and visceral fat, which usually means higher percentages. More importantly, my visceral fat was very low (1/10 lb) and my stomach to hip ratio, which is a good health indicator, was below the recommended value. In addition to telling you where you carry your fat, the scan can also tell if you have over developed musculature on one side of your body. This is important because muscle imbalances can often lead to injuries.

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Take advantage of Dexfit’s “Commit to Fit” challenge (link)

The scan can also determine if you’re doing weight bearing exercises or not. An individual that plays contact sports or performs resistance training will have a higher bone density than a person that doesn’t do either. My time spent in the gym, both lifting weights and kicking heavy bags, resulted in a higher than normal bone density. Learning your bone density is important because it can help you avert conditions like osteoporosis.

The DXA scan provided by Dexafit can provide you with important health information and help you determine whether or not your current fitness plan is producing the results you hoped for, but that’s just one of the many services they can provide. Dexafit also performs Fit 3D body scans (link), Resting Metabolic Rate testing (link) and VO2 Max testing (link – which I’m super interested in) just to name a few. Check out dexafit.com to see if you have a location near you.

I also want to inform all Tampa and Boca Raton Addicted to Fitness listeners that you should take advantage of your local Dexafit’s “Commit to Fit” challenge. You have the opportunity to win cash & prizes in this 60 day transformation challenge, but more importantly it will help you get in the best shape of you life. Check out CommitToFitFL.com for all the details and if you enter the challenge, make sure you tell them you heard about it on the Addicted to Fitness podcast. You only have till June 30th to enter so don’t delay!

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We hope that this podcast provides you with supportive health & fitness information each week. Our ultimate goal is to help as many people as possible enhance their quality of life by improving their fitness. In an effort to reach that ultimate goal, I will now be offering complimentary fitness consultations via phone and email. If you are looking for a little guidance, whether it be for exercise, nutrition or even accountability, send me an email at elementaltampa@gmail.com. I’d be happy to setup an appointment with you to discuss how you can live a healthier and happier life.

Thanks for listening and please remember to rate, review and share the podcast. I look forward to speaking with you and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-first-dexafit-dxa-body-composition-scan/id1121420986?i=1000386712630&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/our-first-dexafit-dxa-body-composition-scan

Addicted to Fitness Show Notes – How being a new dad affects your fitness

This week’s Addicted to Fitness is an on location, interview and throwback episode all in one. I return to the conception site of the podcast, which is also the home of Tyler, my former cohost. Tyler reached out a few weeks ago with a concept for a podcast that related to his new found vocation, fatherhood. He wanted to discuss life after having a kid and how it impacts willpower in terms of nutrition and workout out. Being that I’m about to become a dad, and we’re less than a week away from Father’s Day, I thought this would be a great topic for us to explore on the podcast.

Before we get into the dad centric discussion, I had to recap my week of training with Tyler. I’ve really been putting a lot of effort into doing more hypertrophy (fancy word to build muscle) training in between clients at Tampa Strength. I’d like to think with these workouts and the addition of 500-1000 quality calories a day, I could add 5 lbs of muscle in 8-12 weeks. Tyler got a real kick out of hearing this and quickly accused me of “BULKING BRO!” I’m only a few weeks into the process, but have still yet to see any significant muscle gain and the workouts are starting to take their toll. I’ll keep you updated on my progress as time goes on.

After discussing my workouts, we move the conversation to how Tyler’s new baby boy has affected his fitness. A lack of sleep and free time has drastically reduced Tyler’s ability and desire to workout. However, he is a big fan of Dr. Eric Goodman’s Foundation Training (workout example above) which incorporates a lot of isometric exercises that help participants increase mobility and alleviate common ailments like lower back pain. Tyler mentions how helpful these workouts have been to improving his posture and they take less than 15 minutes a day, which is perfect for a new dad. Unfortunately, Tyler has yet to find a solution to the obstacles fatherhood has created in regards to his nutrition.

Tyler works full-time and when he comes home, he looks forward to spending as much time as possible with his son and wife. This leaves very little time for meal prep and/or cooking, which has resulted in Tyler eating more “ready to eat” foods. He realizes that eating more processed foods can have a negative impact on his fitness, but believes that spending time with his infant son is paramount. I agree and anticipate I’ll be faced with the same predicament in a few months.

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Tyler and I go off on a couple other topics, some fitness related, some not, in this episode. I found it extremely beneficial not only because I’m about to be a dad, but because it allowed me to reiterate the idea that everyone’s fitness is different. Physical limitations, circumstances at home and access to resources can all affect how fit a person can be. It’s important to remember that you need to set a level of fitness that is customized to you, not to the bodybuilder you see on Instagram or the crossfit athlete you see on ESPN. It’s great to use those individuals as motivation, but don’t let them set your level of fitness.

I truly hope that this podcast is a resource you can use to help determine where your level of fit should be. We really want to provide useful health information that allows you to enhance your quality of life by improving your fitness. We’d love to hear your opinion on whether or not we’re achieving that goal or not. Send your feedback to elementaltampa@gmail.com or reach out to us on social media (FacebookInstagram or Twitter). Your comments and support continues to help us grow and we are extremely grateful. Keep rating, reviewing and sharing the podcast!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-being-a-new-dad-affects-your-fitness/id1121420986?i=1000386428965&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/how-being-a-new-dad-affects-your-fitness-0

 

Addicted to Fitness Show Notes – An Interview with Strength & Conditioning Expert Steve “Coach Fury” Holiner

We start off this week’s Addicted to Fitness podcast reminising about our Memorial Day weekend. Shannon and I indulged a little during the holiday, but were still able to eat relatively clean thanks to healthy recipes like Shannon’s berry dessert and veggie burgers. We also logged several rides on the Peloton cycle and thanks to her customized maternity fitness wear, Shannon is back to enjoying her rides on the bike.

As much as we enjoy recapping our weekly exercise and nutrition, that’s not what this episode is all about. This week’s Addicted to Fitness features an interview with a functional strength expert known to his friends and clients as Coach Fury.

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Steve Holiner, aka Coach Fury, started his love affair with functional training when he took a kettlebell class at the famous Five Points Martial Arts academy (link) in New York City. After being introduced to kettlebells, Coach Fury pursued other similar training systems like DVRT (known also as ultimate sandbag – link), Original Strength (link) and Indian Club (link). Coach Fury started as an “enthusiast and became a professional enthusiast” and is currently a Master RKC & DVRT instructor, an Original Strength Lead instructor and a Strength Faction (link) lead mentor.

Coach Fury recently transitioned his training from primarily in-person personal training to more online remote training. His online training program, known better as “Die Mighty” online training, appeals mostly to general population clients and trainers looking to improve their skills. Coach Fury’s “Die Mighty” mission statement derives from his desire to help individuals lead long and vibrant lives. He hopes his training allows his clients to move well, without pain well into old age.

In addition to being a strength coach & educator, Coach Fury is also a self proclaimed film geek. He is a former visual effects producer and frequently posts film reviews on his Instagram (link) & YouTube (link) channels. You can check out these reviews and much more content from Coach Fury by visiting his website coachfury.com. You can also check him out on Facebook (link) and Twitter (link). If you reach out to him make sure you tell him that you learned about him from the Addicted to Fitness podcast

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I really enjoyed speaking with Coach Fury. As someone who is still a relatively new trainer, gathering information from health & fitness experts is a must if I want to develop as a trainer. If you know of the next expert we should interview, please feel free to email your suggestion to elementaltampa@gmail.com.

You can also send any feedback you have on the content, structure or flow of the podcast. We are always trying to improve in order to bring you a better product each week. Keep listening, sharing and rating the podcast and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2#episodeGuid=3e4763a63144cda54cac298b03ac51c8

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/an-interview-with-strength-conditioning-expert-steve-coach-fury-holiner

Addicted to Fitness Show Notes – First Rule of Yoga Training: YOU DON’T TALK ABOUT YOGA TRAINING

Last week’s episode was recorded during a relaxing trip to a tropical paradise. All our wants and desires were catered too and Shannon and I really took advantage of our lack of obligations. It was a good thing we took the time to recharge our batteries because we go over the highlights of the numerous health & fitness activities we’ve been participating in since our return on this week’s Addicted to Fitness podcast.

The first topic we dive into on this week’s episode is Shannon’s first yoga immersion weekend. For all those that may not know, Shannon is enrolled in the Bella Prana yoga teacher training program. Her program last 8 months and consists of 200 hours of training, which means once a month she spends Friday thru Sunday and the following Thursday, doing nothing but yoga. Not only does she practice different forms, she learns about the history of yoga, different teacher techniques, yoga’s effect on human anatomy and much more. Shannon has been praticing yoga in some capacity for the last 21 years, but she realized after her first immersion weekend that she had barely even scratched its surface. She can’t devulge too many secrets about the training, but stay tuned for periodic updates on her journey to become a full fledge yogi.

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The weekend after Shannon’s total immersion into yoga, both her and I, and a few members of the Elemental Training Tampa community, decided to take part in a local 5k. The 5k was part of the Gasparilla Distance Classic which takes place every year in Tampa and includes several running events and a giant health expo. Shannon, Adrien, Darian and I all had respectable showings and this race has me itching to sign up for another event. I’m want to sign up for a 41 floor stairclimb that benefits the Tunnel to Tower Foundation, but Shannon thinks I’m crazy. She’s probably right, but that’s never stopped me before.

We had less than 24 hours to recover from our race before we had to set up for our Facebook Live workout. Shannon directed me through a 15 minute HIIT workout complete with live feedback from viewers (click here to see the workout). One piece of feedback we recieved during the workout was acutally a question about exercises for individuals with knee pain. One of the viewers was curious if forward lunges were a good exercise for someone with such an affliction. My knowledge of exercising with knee injuries made me think “No” right away, but I wanted to make sure my initution was correct. I found an article from a source I trust, Mike Boyle, on stack.com that reaffirmed my assumptions and gave examples of exercises someone with knee pain could perform (click here to see article).

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ETT representing at the Gasparilla 5k

The last fitness related topic we discuss on this week’s episode involves my biggest challenge to date as a personal trainer. I was hired on to be a personal trainer to an individual who has several pre-existing health conditions and is overweight. Not only am I responsible for helping this person maintain a regular exercise program, I’m also in charge of educating them about proper nutrition. After our first couple sessions, I realized that the nutrition portion of the training will be a much bigger hurdle for this individual than the exercise portion. I’m always up for a challenge, especially when it comes to helping a person improve their quality of life.

I’m also up to the challenge of creating fun, entertaining and educational content each week on the podcast. If you enjoy Addicted to Fitness, please do us a favor and share it with a friend. We need your help to reach a broader audience. If you promise to keep sharing, we promise to keep churning out interviews, product reviews, taste tests, and everything else you’ve come to enjoy about the podcast. Keep sharing and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/first-rule-yoga-training-you-dont-talk-about-yoga-training/id1121420986?i=1000382236070&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/first-rule-of-yoga-training-you-dont-talk-about-yoga-training

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Addicted to Fitness Show Notes – Heart Rate Training & Fit Bit Breakdown

The first month of 2017 is nearly complete and some may be welcoming new habits after weeks of hard work setting new routines. On this week’s podcast, Nick and I kick-off by sharing the things we’ve added to our own fitness/health routines so far.

Nick started the year by doing a series of monthly challenges. For January, he’s given up an overindulgence – alcohol. In addition, he’s incorporating daily morning workouts to try and lose the pesky holiday pounds that almost all of us pack on.

I, on the other hand, finally started exploring a quest into a new topic of my health, which is also the topic of our podcast today – Heart Rate Monitoring and Training.

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Nick shares the formula for how to calculate your Zone 2 (fat burning zone):

180 – your age = your zone 2 beats per minute (BPM) OR being able to hold a conversation while exercising (e.g. if you’re 30 years old, you subtract that from 180 and your Zone 2 heart rate is 150 bpm, give or take a few beats)

In order to better understand my own heart rate efficiencies (or otherwise) I invested in the best monitor for the money I was looking to spend and bought the Fitbit Charge 2.

My motivations for wanting to better understand this element of fitness and how it contributes to my health comes after long battles with stress and poor sleep, two things many people are likely grappling with as well. The Peloton classes introduced me to how heart rate training can improve your fitness and I had read countless articles about how it benefits your overall health.

The Mayo Clinic states that a normal resting heart rate (RHR) for adults is 60 to 100 beats per minute. Fitbit compiled their substantial user data and estimated 50-90 BPM is average for an adult.

So what affects your resting heart rate? Well, as it turns out, quite a lot:

  • Activity level
  • Fitness level
  • Air temperature
  • Body position
  • Emotions
  • Body Mass Index (BMI)
  • Medications

You can impact your own heart rate in a number of ways:

  • Physical exercise (15-20 min/day will lower RHR)
  • Reduce body fat/increase muscle mass
  • Mindfulness

In terms of exercise, Zone 2 training is how many athletes build endurance. It’s all about low intensity for long periods of time – staying in that fat burning zone.

I’ve been experimenting with some of the Zone 2 training on the Peloton so far and have already seen some impact on my RHR.

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Much of what I’ve learned in the last few weeks is due to my Fitbit Charge 2. Costing a fairly reasonable $130 (to start) the Fitbit Charge 2 was highly rated by CNET, even more so since Fitbit launched a software upgrade late last year.

In the last part of the podcast I get into the details of my own review of the fitness monitor, including the ups and downs (because nothing is perfect, right?).

Pros:

  • Not bulky
  • Changeable bands
  • Useful mobile app/interface
  • Battery life is good (4-5 days before needing a charge)

Cons:

  • Absolutely can’t get wet
  • Charger is awkward

Some of the features I like most include a cardio fitness rating. It gives a rating based on its estimated VO2 Max and indicates your overall performance in endurance-based activities. Currently, mine is sitting around 38-42, which is “good – very good” for a female of my age (positive sign!).

The app is a whole other side of this product, which we’ll get into in a future episode, but as of now, I would recommend the Fitbit Charge 2. It holds me to new levels of accountability, further helping me stick to a healthy lifestyle.

Now all I need to work on is adding some friends to my Fitbit circle!

We’d love hear what goals you set or accomplished so far this year. Please feel free to share them with us in the comment section, on Facebook or email us at elementaltampa@gmail.com. Your feedback and support has helped us grow into a 5 star rated podcast and we are extremely grateful. Keep rating, reviewing and sharing the podcast and let’s stay healthy year.

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/a-breakdown-of-heart-rate-training-the-fit-bit-charge-20