Detailed Explaination of Angela's Results

Angela's Body Weight @ Week one = 174lb. At the end of 12 weeks she reduced her body weight to 153.5, for a total fat loss of 20.5 pounds. That's an average weight loss of 1.7 pounds per week.

Individuals looking to lose weight should aim for a goal of 1-2 pounds of fat loss per week, any more may result in lean tissue mass loss (muscle) and possibly lead to slower metabolic rate and fat storage.

Angela's Body Mass-Index (BMI) decreased from 34.1 (Grade I obesity) to 31, on the cusp of overweight, but still over 30, however, she is moving towards a healthier BMI. Body Mass-Index is commonly used to measure obesity, however it doesn't take into account an individuals lean body mass. BMI tends to overestimate people who are more muscular, and underestimates the elderly, or individuals experiencing a loss of lean muscle mass.

Possibly the most important factor to consider when gauging the success of a weight loss program is waist circumference. Angela's waist measurement at week one was 32.75" at the end of 12 weeks, she reduced her waist circumference by 5 inches (27.75) putting her in a healthier range for waist circumference. High waist circumference (over 35" for women ) has been linked to metabolic diseases such as heart disease, certain cancers, and diabetes because of their proximity to the heart and other vital organs.

Aside from losing 20.5 of fat, Angela also became more physically fit. She increased her localized muscular endurance in the modified push up test from 8 to 60. Her static muscular endurance in the core assessment increased from a 47 second plank hold to 2:00 minutes. One remarkable statistic was the increase in Angela's cardiovascular and aerobic fitness. At baseline during the 12-minute VO2 Max test Angela was only able to advance .75 miles in 12-minutes, resulting in a value of 21 ml/kg/min of oxygen consumed. Her baseline result, compared to the norms, was below the chart for a sedentary women of her age and categorized as very poor. At the end of 12 weeks, Angela increased her aerobic and cardiovascular endurance in the 12-minute run/walk to 1.05 miles in 12-min and consumed 34 ml/kg/min of oxygen, resulting in a good score for her age and fitness level.

VO2Max is a measurement of oxygen consumption at maximal exertion, the more oxygen consumed, the more energy one can produce at a higher level of intensity during a workout session. A higher VO2MAX indicates a higher level of aerobic and cardiovascular fitness.

In conclusion, not only did Angela achieve weight loss success, but she is now living a healthier and active lifestyle.

For more information about how Synergy Fitness and Nutrition, LLC can help you lose weight and get fit, please contact us 518.727.7081 or info@gotosynergyfitness.com.

Thank you.

Mission Accomplished! Week One Complete

Good Morning Boot Campers!

We've successfully completed one full week of boot camp. Great job! For the recruits who missed today's session (Dan, Naomi, Binia, Kristen, and Erin), here is a brief overview of the class. Today's focus was speed, plyometrics, and partner training. After a brisk jog to the Riverfront walkway, we continued our warm up with 100 jumping jacks, then up the stairs for the indian runs. At "Home Base" we did a series of 30 second activities that emphasized quick footwork combined with multi-directional movements to build speed and agility. The jump rope between activities allowed us to maintain an elevated heart and prepare for a smooth transition between exercises. Next, we did partner suicides at the lamp posts, one person holds plank, the other ran sprints. This series helps to develop core strength (planks) and speed while burning fat and calories from interval training. The partner band work targeted the lower body and upper back, hips/glutes, and chest while keeping the exercise aerobic. Ok, now for the partner leg press, maybe not your personal favorite, but this exercise is very effective. Everyone finished strong with the sprint/push up series and the abs/hamstrings super set.

I really appreciate the encouragement you are showing for your fellow recruits. As stated in the last email, this type of consistent, positive support will ensure everyone has an enjoyable boot camp experience. Thank you.

Have a great weekend and I will see you Tuesday morning,

Bryan

Beach Body Boot Camp - Day One

To recap this morning's class, we started out with a brisk jog to the Riverfront walkway where we continued our warm up with a series of jumping jacks and stair climbs. The warm up is designed to elevate your heart rate and increase core temperature to help reduce the risk of injury from exercise training. The focus of today's class was cardiovascular endurance, recruits may have noticed an elevated core temperature and heart rate (the humidity may have contributed). Continuous rhythmic movement (resistance/aerobic) while maintaining an elevated heart rate will help burn calories and fat while improving muscular and cardiovascular endurance. Across the bridge we did a series of dynamic flexibility and plyometric exercises that will help improve the sit and reach test and one-mile run time. The group fitness challenge at the curb and stairs used lateral movements to emphasize agility and hip strength while burning calories. Next, we did 30-second call-outs on the stairs, alternating between upper and lower body resistance training forcing the heart to pump to both extremities (recruits may have felt their heart rate pumping up a bit here). I was really impressed with the groups indian runs today, great communication and encouragement from both teams, this type of positive support will help keep everyone engaged in the exercise and motivated to work at peak performance. The last series of exercises emphasized resistance training with the bands, the squat row targeted the lower body and upper back, the push-press focused on the lower body and shoulders, the bicep curls targeted the upper arm, while the fire walkers worked the glutes.

All recruits did a fantastic job today and I'm looking forward to Thursday.
Have a great day!

Bryan

Talk 1300's "Pat Chat" Gearing up for the Challenge

I am excited to announce that I will be personal training Pat Ryan of Talk 1300 am for the next 8-weeks. Pat and I will conduct the initial consultation and perform all appropriate fitness assessments on Wednesday, August 5th. Pat will continue to blog about his progress on http://www.blog.talk1300.com/.

Also, I will appear on Talk1300 the week of August 10th for "The Get Some Workout of Her" 12-week Fitness Challenge wrap up. Listen as Angela Austin and I discuss her success with host Paul Vandenburgh. Stay tuned for details.

Beach Body Boot Camp - update

BEACH BODY BOOT CAMP @ THE CORNING PRESERVE

The 4-week Beach Body Boot Camp session just ended at the Corning Preserve in downtown Albany. I am AMAZED by the dedication and determination the 13 recruits have displayed throughout the duration of this intense 4-week fitness program. Despite the 6am start time, all recruits were very enthusiastic and their high-energy was contagious. We will start testing for the next session and the continuing recruits will use this assessment as their results assessment and baseline for comparison at the end of this upcoming session.

The next 4-week session begins August 11th. If you are interested in participating, please contact me @ info@gotosynergyfitness.com

BEACH BODY BOOT CAMP @ BRITISH AMERICAN BLVD.

We have 7 recruits at British American Blvd who at first, I thought are not your "typical" boot camp recruits, they would tell you they had to lose some weight. However, I couldn't be more pleased - These recruits are dedicated - they show up early, have a postive attititude, and work extremely hard. I am confident they will succeed in this program. The next 4-week session @ British American Blvd. starts August 18th. If you are a tenant at British Amercian Blvd. please contact me @ info@gotosynergyfitness.com to enlist.

Healthy Eating Tips - Foods to Avoid

Read food labels carefully and eliminate all food items that contain the following ingredients:
1) High fructose corn syrup
2) Sugar in top five ingredients
3) Bleached and/or enriched flour
4) Hydrogenated (partially) oils
5) Foods that contain > 4 grams of sugar
6) Foods that contain > 4 grams of saturated fat
7) Transfat

Rationale: The hypothalmus is the comman center of our brain and contains important satiety(feeling of being full or satisfied) regulating hormones, ghrelin and leptin. Ghrelin creates the desire to crave food and leptin promotes satiety. If our brain doesn't tell us that we are full, we continue to eat, which leads to overeating and weight gain.

Simple Sugars
Simple sugars, ending in "ose", example high fructose corn syrup is not recognized as food and therefore inhibits leptin and leaves us feeling unsatisfied and craving more food. Also avoid foods that end in "ol", example: mannitol, sorbitol, these are sugar alcohols and are quickly converted to simple sugars.

Bleached/Unriched Flour
Bleached flours or unriched means that the food item is stripped from all nutrients.

Saturated Fats/Transfats
Saturated fats and transfats are added to foods to increase shelf life. These foods are usually solid at room temperature and have been reported to produce lower leptin levels. These fats increase LDL (bad cholesterol) and lower HDL (good cholesterol), which leads to arterial clogging and increases the risk of heart disease.

Hydrogenated (partially) Fats
The healthy fats Omega 3 and Omega 6 are removed.

Get Some Workout of Her "12-week Fitness Challenge"

Angela’s Calorie and Fitness Plan

Nutrition Plan (Calorie Recommendations)
Angela’s daily caloric intake was calculated first using the Katch-McArdle formula to determine her basal metabolic rate (BMR).This formula takes into account an individuals lean body mass and applies equally to both men and women. Angela’s calculated basal metabolic rate (calories expended at rest) is 1402 kcal. We estimated Angela’s total daily energy expenditure (TDEE) by multiplying her BMR (1402) by an activity level multiplier for moderate activity (1.55). Angela’s TDEE equals 2,173 kcal, the amount of calories Angela needs to maintain her weight given her current level of activity. We established a caloric deficit of 500 kcal/day or 3500 kcal/week, the equivalent to one pound of fat loss per week. Angela is projected to lose ~12 pounds by decreasing her caloric intake by 500 kcal/day. Also, Angela is encouraged to further reduce her calories on non-exercise days. Angela will track her intake using a food journal and we will be reviewed at the end of each week

Fitness Plan (Resistance Training and Cardiovascular Recommendations)
For healthy weight loss and long-term success, it is important to incorporate both cardiovascular endurance and strength training into her weight loss plan. Angela will be participating in three (3) 60-minute resistance training sessions per week and five (5) days of cardiovascular activities. The goal of the fitness plan is to create an additional 3500 kcal expenditure to yield an additional one pound of fat loss per week. Angela will be participating in a moderate-intensity circuit training regimen, equivalent to 5.5 METs (ACSM Compendium of Metabolic Intensities) and is estimated to expend ~452 kcal/day or 1357 kcal/week. Angela will also participate in five (5) days of cardiovascular activity that includes treadmill walking and Cybex Arc Trainer. Angela’s training intensity was calculated using The American College of Sports Medicine’s metabolic equations for treadmill walking. We estimated Angela will expend ~181kcal/day or ~905 kcal/week equivalent to ~3.17 pounds for her treadmill walking program and ~247kcal/day or ~1233 kcal/week while exercising on the Arc Trainer. The total caloric expenditure for Angela’s fitness plan is estimated to yield ~12.24 pounds of fat loss. See below for Angela’s cardiovascular program:

Mode: Treadmill Walking
Speed: 3.5 mph
Grade: 1.5% Incline
Duration:30 min.
METs: 4.40
Frequency: 5d/wk
Distance: 1.75 mi.
Pace: 17.14 min/mi

Mode:Arc Trainer
METs: 9
Duration: 20 min.
Frequency:5d/wk

*Please note the values for calories are approximations and may be adjusted throughout the duration of the program.

Corrective Stretching
Angela’s fitness plan will also include corrective stretching exercises to help improve her posture (excessive anterior pelvic tilt). Excessive anterior pelvic tilt is caused by tight erector spinae, hip flexors, and hamstring muscles. Corrective stretching exercises will include: cat stretch, supine trunk rotation, curl up on the ball, kneeling hip flexor stretch, and kneeling rectus femoris stretch.



Angela’s Resistance Training Plan

Warm-up 5 minutes on treadmill. Break a light sweat. Proceed to corrective stretching exercises

Mode: Circuit Training
Frequency: 3d/wk
Sets: 2 – 3 sets
Reps: 12 to 15 reps
Rest: <30 seconds between exercises
Movement Speed: Slow and Controlled Movements
Objective: Volitional Fatigue of the Targeted Muscle
Safety: Exhale on Exertion


Exercises
DB Push Press
Squat w/Back Row on Core Board
DB Chest Press on Stability Ball
Lat Pull Down on Stability Ball
Hamstring Curl with Stability Ball
Squat Thrust with Medicine Ball
Traveling Lunge w/Arm Curl
Triceps Bench Dips
Forearm Plank, Side Plank, Bird Dog, Medicine Ball Core Rotation, Back Extension

Cool-down with a total body static stretch