Bo

The following is a guest post from one of our clients, Tim Murphy. Since he began training with Kyle at our Zionsville location in 2014, Tim has lost over 70 pounds, reduced his waist size from 40 to 28 and reduced his suit size from 48 portly to 38 slim, among improvements to other key health metrics. To hear more about how 20 Minutes A Week has benefited Tim, check out his Client Spotlight.

By Timothy J Murphy, CAE

The number of articles, speeches, blogs, and even books and infomercials that have been written about weight loss – as well as weight maintenance after the loss – likely measure in the hundreds of thousands, if not the millions. Excess weight is a health and aesthetic problem that has plagued Americans for generations, so of course there’s great interest in the topic. You likely know several who have engaged various diet modifications and exercise programs, and have lost excess weight.

Then comes the problem. Losing the initial weight was the easy part. And for many, in 2, 3, or 5 years, all that lost weight seems to have found its way back home! I can’t speak for all those people, but I can tell you my story; and at the same time, offer up the strategies that have worked for me. There’s a good chance they’ll work for you, too.

My initial goal when I met with my coach was weight loss. At 5’10”, I weighed in at 235. I had a 40-inch waist; I was always sluggish, tired, and overheated easily. I wasn’t happy; hence my call to Exercise, Inc. Fast forward more than three years, and the 72 pounds that I initially shed are still gone. Those 12 inches off my waist are a distant memory. Following are the strategies and attitudes that helped me (and are still helping me) as I keep it off…permanently!

1. Stick with what got you there in the first place. After reaching your goal, don’t reach for the fries. Remember, the Paleo lifestyle and your weight training regimen will help keep your body healthy and stronger, as well as lighter.

2. Protein takes you further than anything else. Carbs burn quickly, and you’re hungry again in no time. Vegetables don’t have the sustaining power to keep you full and energized for long periods. But plain, unprocessed protein like turkey, chicken, or your lean meat of choice will make you feel satisfied longer, and your body will take more time converting it to energy. (As an emergency snack, keep a few tuna pouches in your desk drawer. Those can get you through a tough afternoon.)

3. Timing is everything. I have found that by taking in the majority of the daily calories earlier in the day helps keep the weight off. Hence, a nice protein-packed breakfast, well-balanced lunch, and then light snacks later in the day have been my success strategy. I always avoid big, late dinners, as there’s less time to burn that calorie and fat intake (unless it’s Thanksgiving, Christmas, Hanukkah, or another family favorite holiday. Hey, we’re maintaining healthy weight, not being unreasonable fanatics!)

4. Don’t keep a set of “fat clothes” in your closet. Those jeans that are 4” bigger in the waist than you are now are merely a mental safety net for future need; i.e., keeping them is an admission that you intend to gain your weight back. Give them away, put them on E-Bay, donate them - but get them out of your house. If you gain it back, there’s going to be an expense; this, then, becomes a financial motivation for staying healthy and trim.

5. Keep moving. One of my favorite physical activities is simply walking. My wife and I do it together (and we’re both Exercise, Inc. clients to boot), as we enjoy exploring neighborhoods in our area that one can’t really appreciate as much from inside the car.   For going out on weekends, we’ll walk 45 minutes or more to go to one of our favorite spots; as we strive for a minimum of 10,000 steps per day (about 5 miles, or 8 kilometers). That’s good for a burn of about 500 calories. Plus, we just feel better after a long walk. (And if the weather turns foul, don’t sweat it; just call Uber or Lyft!)

6. Keep a “fat you” and a “now you” photo on your smart phone. Look at it before ordering your meal, or pulling together ingredients to cook. That’s good motivation for “I’m not going back there!”

7. Stop obsessing on the scale. It’s good to keep tabs on your fluctuations in weight, but put them in perspective. For example, my weight increases with some regularity the more I work out, but my body fat percentage is steadily decreasing. Simple math here – muscle weighs a lot more than fat!

8. “Diet” is not a 4-letter word. (Okay, it is, but you know where I’m going with this.) “Diet” simply refers to our routine, habitual norm of nourishment. It does NOT refer to a form of punishment, or a restriction of all the things we crave; rather, it outlines what we require to maintain healthy habits and a healthier life. Focus on what you DO eat, rather than upon that which you can’t or won’t.

9. And finally, your coach is there for you – always. If you’re an Exercise, Inc. client, be brutally honest with your coach about your challenges and frustrations. He/she will help you with proven, real-time strategies for keeping you moving forward in the attainment of your goals. If you’re not yet a client, do yourself a favor and make your life-changing decision today to call or go online for an initial (FREE) consultation.

Keeping weight off for the long-term is a challenge for many who have lost weight initially. It’s probably due to slipping back into older habits that we abandoned when we were still goal-driven, or said, “I did this, and now I can splurge a little.” Then it got out of hand, and you’re back to the beginning. Adopt an attitude of “There are always NEW goals after my initial goal is attained, and my healthier body – and the happier me – is a marathon, not a sprint.

 

 

We're so excited for our 2017 Fall Wellness Event! This is a great opportunity for you to bring your friends to our Avon Exercise Inc location and have them learn what we're all about! They'll have the opportunity to talk with our coaches and even try a workout.

Meet WIBC on-air personalities as Pat Sullivan, Denny Smith and "Dr. Dirt" Dick Crum broadcast LIVE on-location!

You won't want to miss the FREE spinal assessments from The Joint Chiropractic and FREE hand and scalp massages from Cass & Company Salon! Parabellum Firearms & Indoor Range will also be on-site explaining what they have to offer.

 

 


 


Receive a free spinal assessment


Free hand & scalp massages


Learn about Avon's premier gun range

 

I want to say thank you to every one of our clients and friends who stepped up to help the Vanderkleed family during this tragic time in their lives. The loss of their son, Logan, is an event that will change them forever. I know that many of you prayed, reached out and gave financially to support this family during this critical time.

Our mission at Exercise Inc is to help people. We try to do that in ways that go beyond making them stronger and healthier. When I found out what happened to the Vanderkleeds, I thought we could at least help them with their financial burden. I felt like challenging our clients to match our donation up to $2,500 dollars would be a great way to help them with medical bills and other expenses. My goal was to raise $5,000.

I was absolutely blown away by the generosity of our clients, our coaches and our friends. At this moment our Go Fund Me page has raised $10,125. That does not count the $2,500 check Exercise Inc already gave to the Vanderkleeds. I feel very fortunate that our company has such amazing clients and team members.

If you would still like to do something for the Vanderkleed family, or if you would like to continue following their story, their Facebook page remains active. Several individuals and businesses are donating proceeds to the Vanderkleeds from the sale of a variety of goods and services. The page also continues to add stories of remembrance for Logan, examples of how the Vanderkleeds have been touched by others through their pain and ways others are being encouraged through this situation.

Thanks to all of you who gave either financially, through your prayers, or by posting some encouraging words. Also, thank you for being part of our Exercise Inc family.

Stay Strong,

Bo Railey

The following is a guest post from one of our clients, Tim Murphy. Since he began training with Kyle at our Zionsville location in 2014, Tim has lost over 70 pounds, reduced his waist size from 40 to 28 and reduced his suit size from 48 portly to 38 slim, among improvements to other key health metrics. To hear more about how 20 Minutes A Week has benefited Tim, check out his Client Spotlight.

By Timothy J Murphy, CAE

It started out when we were kids. The big event of the day growing up was dinner. That was family meeting time, and an opportunity to spend time together. Then as we got older, our first date was probably a dinner. To celebrate life’s milestones, we – you guessed it – go to dinner. We meet our friends to socialize in restaurants, and we are constantly surrounded by food.

To further illustrate the point, our professional, social, and networking events are nearly always food-centered. Receptions, lunch meetings, and dinner events are standard occurrences in our lives. This is even more magnified if you’re in a profession or volunteer role whereby entertaining (and being entertained) is daily business, like association executives, lobbyists, meeting professionals, and others who attend or host a lot of conferences and meetings. We walk into the board room for our meeting, and there are a million calories’ worth of sweets on the table; at noon the board then breaks for lunch; in the afternoon, there’s a refreshment break. After we conduct our business, there’s a 3-hour, 7-course dinner awaiting. And then we’ll conclude this event with a breakfast meeting the next day.

I began to pay close attention to the prevalence of our food-centric culture when I was the chief presiding officer of a huge fraternal society whose mission it is to be social. Every meeting was a dinner event, and there were four of them a week. That was my volunteer role; I am also an association executive professionally, whereby the above scenario is a regular part of life. My big issue at the time was that I was trying to lose weight! Success wasn’t going to come easily, especially with my volunteer and professional life being so completely social in nature.

With the guidance of my fitness coach, Kyle Truitt at Exercise Inc, I developed a sensible eating plan with balanced nutrition; all medically sound. (We observe the Paleo diet and lifestyle, which fit my needs perfectly.) And that was great if I was eating at home, controlling the menu; but most often I was not. So, I had to get creative in order to stay on point with my food intake. Here are a few tips for navigating the calorie- and fat-infested waters of those who are subject to so many food-centered events:

  • Don’t actually eat at the dinner event. I know that sounds odd, and might even be considered rude, but there’s a way to pull this off without offending the host. If you’re at a large event in a hotel ballroom, this is easy to execute. (And there’s less temptation, since hotel banquet food is seldom extraordinary.) After the salad is served, take a few bites, politely excuse yourself from your fellow table guests, and visit the other tables so you can see everyone at the event. Depending on the size of the group, it may take the entire entrée and dessert for you to have made your way around the room. You avoided the ‘late in the day’ calories, and got to see all your friends at the same time. If you’re at a smaller venue like a restaurant, and you’re all at one table, this is socially more challenging, but can still be done. Order an entrée that can be re-heated later at home (and is good for you). Take only a few bites, and be very slow in doing so. When everyone is finished, simply make a comment like, “My eyes must have been bigger than my stomach; too bad, because the food here is so good.” Then ask the server for a to-go container. No one will have noticed that you didn’t eat much; you’ve avoided social awkwardness and unnecessary calories.
  • Go for the crudité plate at the reception. Receptions typically have “finger food” that is fat-, sodium-, and calorie-packed, like chicken wings, stuffed mushroom caps, mini sandwiches, and cheese displays. Instead, head to the crudité display and have some vegetables. (And yes, you should not overdo the fat-laden dip it comes with, since that defeats the purpose!)
  • Navigate the buffet with a purposeful Paleo focus. I never liked buffets for a variety of reasons; and when I see one in a room, I know I’ll likely be dining elsewhere. However, if that would be a business or social faux pas, go with the Paleo rules – unprocessed, lean protein and vegetables. You can fill a plate up quickly by making most of it salad (and watch your salt intake on the dressings). Go for a sample of the sliced chicken or roast beef (if it’s in its au jus; if it’s swimming in gravy or thick sauces, skip it). Avoid the potatoes and corn, and head right to the green beans. There’s a lot of temptation at a buffet display, so don’t linger, and don’t go back for trip number two!
  • Make your morning set the tone for the rest of the day. Typically, breakfast is the only “private” meal in the life of a professionally social person; as such, you’re in complete control. Have unprocessed, lean protein, like chicken, turkey, pork loin, or anything else that tickles your taste buds. Cook up an omelet, make an egg casserole, or have a hard-boiled egg. (Avoid luncheon meats, as they are quite processed and packed with salt you don’t need.) Personally, I like ground turkey patties on the grill for breakfast. The protein in the morning makes you feel fuller and more energetic, so the temptations you encounter throughout the rest of the day will have no power over you.

Even though you’re always in the midst of food, you can maintain a sensible diet, and thus healthy weight, by using these proven methods of calorie control at your social functions. And always remember that nothing tastes as good as fitness feels!

 

At Exercise Inc, we have always believed lifting weights can improve the health of your heart just as much or better than aerobic training. Part of our reasoning is due to the fact that the body functions as a systemic organism, with every system being completely connected with and dependent on the health of all other systems. Your muscular system is the largest system in your body, comprising about 40% of the average healthy person’s body mass. It would only make sense that stressing your muscles with high intensity strength training would also be the best way to force your cardiovascular system—especially your heart—to improve.

Cardiovascular disease has the highest global mortality rate of any disease, with coronary heart disease accounting for almost half of cardiovascular disease related deaths. The traditional approach from the medical field for improving cardiac disease risk factors and for recovery from coronary artery bypass surgery has been moderate intensity, continuous aerobic training (walking on a treadmill), otherwise known as cardiac rehab. This approach has been proven to be effective based on the positive association between higher cardiorespiratory fitness and lower all-cause mortality and cardiac-related mortality. Even with its success rate, only 10% of eligible patients typically enroll in a cardiac rehab program, even when their insurance company is paying for it. There could be a number of reasons for this lack of participation. My guess is that most people don’t want to spend three days a week in a supervised exercise program, and most people probably don’t want to go to a hospital to exercise.

Growing evidence suggests that strength training is also a safe and effective approach for patients with coronary artery disease. In older adults, strength training has been shown to increase cardiorespiratory fitness just as well as aerobic training. And, of course, strength training will make you stronger. Just being stronger has a huge association with improved prognosis, survival, and performing activities of daily living. All promote independent living and a quicker return to work after a cardiac event. Additionally, strength training has been shown to improve co-morbidities associated with heart disease, such as sarcopenia (age related muscle loss), frailty, falls, arthritis, diabetes, depression, cognitive impairment, peripheral vascular disease, and renal failure. Despite this evidence, very few medical professionals recommend strength training as a form of rehabilitation for heart disease patients. Their reasoning is usually based on their perceptions of how most people lift weights. Most medical professionals don’t understand that properly performed strength training is much safer than aerobic training. But, in their defense, there are very few strength training programs that focus on proper breathing, and eliminating momentum the way we do at Exercise Inc.

Last month (May 2017) a meta-analysis study was published evaluating all studies published on the effect of resistance training on cardiovascular fitness and muscular strength in coronary artery disease. The study found strength training alone improved aerobic fitness to a similar degree as aerobic training in coronary heart disease patients. In other words, strength training was able to make the same measurable cardiovascular improvements in patients with heart disease as walking on a treadmill. The authors of the study stated that strength training can provide cardiovascular improvements equivalent in magnitude to aerobic training, which may contribute to a reduced mortality risk. Additionally, the overall affects of improving strength and cardiovascular fitness were greatest when strength training was combined with walking, which is exactly what we recommend at Exercise Inc.

The Health Professionals Follow-Up study reported a 23% reduction in the risk of fatal and non-fatal heart attacks in men who reported 30 minutes or more of strength training per week, which is greater than the 18% reduction for men who reported walking 3.5 hours per week. The mechanism of the reduction in heart attacks has not been fully identified in resistance training, but both cardiorespiratory fitness and muscle strength have been linked to reduced mortality, and strength training improves both.

In spite if this evidence, most doctors are still reluctant to recommend strength training to heart disease patients. They typically state that it is just too strenuous or dangerous. Well, there is another caveat to this study that addresses the safety issue. Twenty of the studies reported adverse events that occurred during training. There were 64 cardiovascular complications that occurred during training—63 occurred during aerobic training, and only one event occurred during strength training. It looks like the doctors are concerned about the wrong type of training being safe. Based on this study, strength training is a much safer form of training for heart disease patients, especially in regards to being safe for the heart.

Maybe it’s time to rethink our recommendations for heart health and hit the gym for some strength training.

Stay Strong,

Bo Railey

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