Tuesday, December 7, 2010

The 5 Factors of Fat Loss Training

We’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with intensity that creates a massive “metabolic disturbance” or ”afterburn,” leaving the metabolism elevated for several hours post workout. Here are a few studies to support this:

Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
European Journal of Applied Physiology. March 2002, Vol 86 (5): 411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post workout, which is a pretty significant timeframe for metabolism to be elevated. If you trained from 9 to 10 a.m. on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday! Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

Another study: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Medicine & Science in Sports & Exercise, 1999, Vol. 31, No. 9: 1320-1329

Overweight subjects were assigned to three groups: Diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). Now, the weight training group lost 21.1 pounds of fat (44% and 35% more than diet- and aerobics-only groups respectively). The addition of aerobic training didn’t result in any real worldsignificant fat loss over dieting alone. Thirtysix sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

One more: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800-calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition, April 1999, 18 (2): 115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week. VO2 max increased equally in both groups. Both groups lost weight.

1) High Intensity Resistance Training

Click on my personal blog to read more!


Wednesday, November 24, 2010

TRX on Sale for Christmas

TRX Suspension Training: Deck the home gym

This is one of the best pieces of exercise equipment out there. Every body part gets worked! I love it. Buy one for yourself... buy one for a family member!

Wednesday, June 2, 2010

June is Corporate Wellness Month

The rising cost of health care and it’s affect on the bottom line of corporations across America is a major concern for today’s leaders. Long outdated is the model of focusing treatment and resources on those who are already sick or disabled. We are now facing trends of shrinking margins, the recent health care bill and a lack of productivity due to absenteeism and the rising cost of treatment.

An increasing number of corporations are taking a proactive approach to increasing costs by providing wellness programs as a part of their employee benefit package. Research shows that corporations who provide healthy choices and provide employee wellness programs are seeing long term savings in terms of sick time disability and other health care costs. Companies that have adopted, and implemented an effective wellness culture are seeing a happier, more productive workplace.
There are numerous approaches and components available to employers with measurable outcomes. Each program must be individualized for your organization, and all options must be carefully analyzed to find a best fit for specific and long term goals and objectives. An article entitled One Wellness Program Doesn’t Fit All Businesses, found that the key to a successful wellness program is developing a customized program that meets the individual goals and needs of each individual organization.

In the following few pages we will examine the problems of rising health care more closely, look at the research, and propose a solution that will benefit both the organization as well as the employee.

The Problem

Today employers are finding themselves staring at a major fork in the road. With the cost of Health Care increasing at a rate of 15% annually, company profitability and long term survival are in jeopardy. Studies have indicated that the rapidly increasing cost of health benefits is the single largest expense line on a company’s profit and loss statement. These increases are becoming harder to sustain at any level.

Only one in twenty adults regularly engage in the top three healthy lifestyle behaviors.
* Well Balanced Nutrition* Get at least 7 hours of sleep
* Regular Exercise
0ver 67% of the American population is now considered overweight or obese. This means that there are close to 100 million Americans that are obese! Studies are also predicting that by 2012 the percentages will reach 75%. Regardless of age, gender, or race the number of overweight and obese Americans is increasing faster than they are decreasing. Since 1980 the prevalence of overweight people has increased from nearly 15% to 34%+. During the same time span obesity has skyrocketed from 15% to over 67%. From 1988 to 2002 the prevalence of extreme obesity has increased from 3% to 5%.

Research has shown that as weight increases to reach the levels referred to as "overweight" and "obese," the risks for the following conditions also increases:• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• High blood cholesterol
• Hypertension (high blood pressure)• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Arthritis
• Gynecological problems (abnormal menses, infertility)
Higher grades of obesity are associated with excess mortality, primarily from cardiovascular disease, diabetes, and certain cancers. Wellness programs that improve social and physical environments for healthful eating and physical activity are great preventive strategies for a healthy environment. This equates to healthier, more productive employees as well as a healthy bottom line.

The Research, Statistics and Costs
When researching the benefits of a wellness program it’s good to investigate some of the data.
Consider the following:
* According to the Center for Disease Control (CDC), the typical American diet is responsible for most of the preventable diseases, including 90% of diabetes, 80% of heart disease, and 70% of colon cancer.
* The CDC also reports that less than 16% of adults engage in regular physical activity, while over 60% report getting virtually no regular exercise.

* According to the Wall Street Journal the 15 most expensive diseases account for 43% to 61% of health care spending growth from 1987 to 2000. The four costliest conditions are heart disease, mental disorder, pulmonary disorders, and cancer account for most of the increase.

* The American Journal of Preventative Medicine found that, employers who invest in worksite health promotion programs can see a return of $2-$10 for every dollar invested over a 2-5 year period. Documented savings are a combination of lower medical costs, absenteeism, worker’s comp claims, short-term disability and presenteeism.

* A review of 32 studies of corporate wellness programs found claims costs were reduced by 27.8%, physician visits declined 16.5%, hospital admissions declined 62.5%, disability costs declined 34.4%, and incidence of injury declined 24.8% after a corporate wellness program was instituted.

* Johnson & Johnson reported average annual savings of $8.5 million during 4 years when 18,331 employees participated in a health and wellness program at work.

* A separate study of the same group showed reductions in tobacco use, sedentary lifestyle, high blood pressure, high cholesterol, low dietary fiber intake and poor motor vehicle safety practices.

* Studies show that employees who utilized an employee fitness center gained both physical and psychological benefits: 64% reported an improvement in morale, 70% reported improved job satisfaction, 66% reported improved work productivity, 83% reported improved energy levels, 76% reported an improvement in stress management, and 70% reported an increase in attentiveness at work.

* Employers currently spend more than $390 billion per year on employee health insurance, with annual health care cost increases significantly exceeding the overall rate of inflation.

* The Wall Street Journal, states health care costs per capita will reach $7,500 this year (2008), more than double the $3,470 per person in 1993.
* The rate of inflation in this arena continues to grow at an unsustainable annual rate of 8-14%.
* National data has shown that employee turnover ranges between 20-25% for firms of 1,000 or more employees.

* The actual dollar cost of turnover varies based on a variety of factors, but estimates range from $25,000 per individual and a range of 75% to 150% of an employee’s annual salary.

* In a study of 370,000 employees, Goetzel et al found that presenteeism losses accounted for the majority of per person annual total costs for 9 out of the top 10 most expensive health conditions, with only heart disease having the majority of total costs attributed to medical claims. Other notable factors include:
* Unapproved absenteeism
* Lack of productivity
* Increased turnover
* Recruitment
* Decrease in customer service* A Duke University study involving 11,700 individuals, tracked the increased costs tied to BMI (Body Mass Index).
* Normal BMI $7,500
* Overweight $13,300* Mildly Obese $19,000
* Moderately Obese $23,000
* Severely Obese $51,000

* It must be noted that this “overweight” category (excluding all obese levels), represent well over 30% of the entire population, comprising an immense cost to employers.

The Graphs above clearly show that its not just the obese and moderately obese that need attention.

* Research has also shown that lack of exercise is a major contributor to serious health conditions including but not limited to osteoporosis, stroke, and mental health conditions.

* Reduction in health care costs by 20-55%

* Decrease in short-term sick leave by as much as 32% (Ceridian Prop ROI Tool, 2003)

* A savings of between $3 and $6 for every $1 invested in wellness (U.S. CDC)

* Drop in work comp and disability by as much as 30%

* Enhanced recruitment and retention for all positions

* Examples of companies that have pursued a model of wellness are expansive and growing quickly. 11% of companies have full-fledged wellness programs as part of their employee benefits, and an additional 8% plan to add wellness in the next 12 months.

* Successful programs include Bank of America, Pacific Bell, Coca Cola, Prudential, DuPont, and Johnson & Johnson.

This data can seem overwhelming; however, it should also bring solace to corporations who currently have, or are now considering implementing a comprehensive wellness program. The bottom line will reflect efforts across all ranges of employees regardless of the individual’s Body Mass Index. Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

The Solution

When considering a corporate wellness program, keep in mind that it is far better, and less expensive, to prevent employee health problems than to treat them after they occur. It is evident that past attempts to control health related costs have failed and stand to drastically increase in the next few years. Because of the threat of increased expenses, employers sink time and money in a one size fits all programs. A comprehensive wellness program needs to be tailored to fit each individual employee regardless of health issues, BMI, goals and limitations.

Keep the following in mind when selecting an addition to your wellness program:
* Is this customizable to the needs of the few or the majority of your employees, and does it meet their individual needs and goals?
* Fat loss
* Firming and toning
* Muscle gain
* Diabetes
* Cholesterol reduction
* Thyroid issues
* Varieties of nutrition sensitivities
* Event specific training and nutrition
* Professional consultation
* And the list goes on…
* Who can use the services provided?
* Are results measurable and attainable?
* Can you at any time get objective data?
* What is provided by the organization?
* Customized programs based on employees needs, wants and goals
* Nutrition
* Cardio
* Resistance training
* Supplementation
* Professional assistance on a weekly basis and as needed
* How time consuming is the process for you and your team?
* What are the costs?
* Corporate
* Employees
* Efficiency of programs and services
* Track record and history
* Ongoing educational seminars
* Wellness newsletters

Keeping the above considerations in mind, your wellness team will be able to identify the organization that will best suit your needs and goals in designing, or adjusting, your wellness program.


While the information that exists regarding wellness programs is overwhelming and difficult to sift through; the statistics speak for themselves. Employers who do not consider a high quality wellness program face an increase of 10-15% in direct costs related to rising health plan premiums; not to mention all of the indirect costs related to an unhealthy workforce. Numerous corporations have implemented successful wellness programs and have seen dramatic results in the increased health and productivity of their employees, as well as reduced costs associated with absenteeism and health care.

Total Health & Fitness is a team of fitness and nutrition professionals. We provide the finest quality personalized nutrition and fitness programs. We offer individualized programs tailored to the specific needs of our clients. Your employees will receive the finest programs and world class service by our staff. We use sound scientific guidelines to meet the needs of our clients.

We offer individualized:
o Wellness seminars
o Body fat analysis
o Fitness assessments
o Nutrition, cardio, weight training and supplementation programs
o Individualized accountability
o Progress tracking
o Do it yourself programs
o Online consultations
o Phone consultations
o One on One consultations
o Goal setting
o Encouragement and motivation

We focus on improving not only the health of your employees but helping them change their lifestyles.

We offer affordable options regardless of budget or needs. You owe it to your workforce, as well as to your bottom line, to take a closer look. You won’t be disappointed!

To schedule a meeting please call or email Mike at Total Health & Fitness 801-244-4985 mike.butler@thfonline.com

Monday, March 29, 2010

Randys Pics

I have been meaning to post Randy's Pics for quite some time... Here they are! Great Job!
To see more pictures click HERE!

Thursday, March 25, 2010

New Study Suggests Women Need An Hour Of Exercise A Day...

Ladies, if you're not planning on changing the way you eat, get ready for your daily hour-long workouts... To read more click HERE!

Wednesday, March 24, 2010

Check Out The Latest TopForm Supplements

Try the new TopForm Elite Supplements... Click on the picture or click HERE to learn about the 3 new products that TopForm just released. The initial feedback is amazing...the stuff is flying off the shelf at our office and the sales on the Web are through the roof, so check it soon!

Monday, March 22, 2010

Friday, March 19, 2010

Thursday, March 18, 2010

Wednesday, March 3, 2010

Are you getting enough Vitamin D?

Recently I have had a few clients tell me that when the had their blood tested at the doctor, the findings indicated that they were low in vitamin D. Here is some helpful information about the vitamin...

Vitamin D is naturally produced by the human body when exposed to direct sunlight. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis in the skin, and it is important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Extra vitamin D is also recommended for older adults and people with dark skin. Individuals having a high risk of deficiency should consume 25 μg (1000 IU) of vitamin D daily to maintain adequate blood concentrations of 25-hydroxyvitamin D.[2]

As civilization and the Industrial Revolution enabled humans to work indoors and wear more clothes when outdoors, these cultural changes reduced natural production of vitamin D and caused deficiency diseases. In many countries, such foods as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with vitamin D2 and/or vitamin D3, to minimize the risk of vitamin D deficiency.[28] In the United States and Canada, for example, fortified milk typically provides 100 IU per cup, or a quarter of the estimated adequate intake for adults over age 50.[2] A 1992 study, however, found that the actual vitamin D content of milk varies widely. Supplementation of 100 IU (2.5 microgram) vitamin D3 raises blood calcidiol levels by 2.5 nmol/litre (1 ng/ml).[29]

Natural sources

Fatty fish, such as salmon, are natural sources of vitamin D.

Natural sources of vitamin D include:[2]

  • Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
  • Fatty fish species, such as:
    • Herring, 85 g (3 ounces (oz)) provides 1383 IU
    • Catfish, 85 g (3 oz) provides 425 IU
    • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
    • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
    • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
    • Tuna, canned in oil, 85 g (3 oz), 200 IU
    • Eel, cooked, 100 g (3.5 oz), 200 IU
  • A whole egg, provides 20 IU
  • Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
  • UV-irradiated mushrooms (Vitamin D2)[30][31]

In the United States (U.S.), the 100% Daily Value used for product labels is 800 IU/day (as of new 2009 data) and typical diets provide about 100 IU/day. Although milk is usually fortified, the average daily consumption by most Americans is insufficient in obtaining levels of vitamin D recommended by various medical authorities.[32] While adequate intake has been defined as 200 IU/day for ages infant to 50, 400/day for 51-70, and 600/day over 70, the American Academy of Pediatrics argues that these recommendations are insufficient and recommends a minimum of 400 IU, even for infants.[33] The NIH has set the safe upper limit at 2000 IU, but acknowledges newer data supporting a UL as high as 10,000 IU/day.[34] Some experts have recommended greatly increasing vitamin D intake. [35] The Institute Of Medicine is revisiting vitamin D and calcium recommendations with a report expected to be released before the end of summer 2010.[36]

Vitamin D malnutrition may also be linked to an increased susceptibility to several chronic diseases, such as high blood pressure, tuberculosis, cancer, periodontal disease, multiple sclerosis, chronic pain, seasonal affective disorder [44][45], peripheral artery disease[46], cognitive impairment which includes memory loss and foggy brain,[47] and several autoimmune diseases including type 1 diabetes (see role in immunomodulation).[8][25] There is an association between low vitamin D levels and Parkinson's disease, but whether Parkinson's causes low vitamin D levels, or whether low vitamin D levels play a role in the pathogenesis of Parkinson's disease has not been established.[48] A resurgence of interest in vitamin D deficiency has led to continued studies on the topic and a focus on educating the consumer on the prevalence and degree of deficiency among the general public.[49]

I would recommend clients to supplement with extra vitamin d unless they are in the sunlight quite often. I would recommend around 1000-2000 iu a day taken in smaller doses at several intervals! The TopForm Be a Man multivitamin and the TopForm Pretty on the Inside Women multivitamin each contain around 400 iu