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Issue 8 - Spring 2008
Metabolism Part 3: Myths
This is the third installation of the metabolism arcticle series. This newsletter we will address common myths associated with metabolism.
Myth #1 - My RMR can’t possibly be that high. I only eat 1,000 calories per day.
Research indicates that most people underestimate their calorie intake and overestimate their physical activity. People tend to underestimate their intake by approximately 20 percent. Underreporting can increase as body mass index increases, with overweight and obese subjects underreporting their intake by approximately 40 percent.
Most people don’t correctly estimate portion sizes. When a person orders a plate of spaghetti at a restaurant, they are getting three cups. In underestimating just a few foods a day easily amounts to a several hundred calorie difference and results in individuals not attaining their weight management goals.
Another reason people may not be consuming what they think they are is that they don’t record their food as they eat. At the end of the day, they may forget the handful of chips they grabbed while making dinner or the leftover food they ate off their child’s plate.
The bottom line: Underestimating calorie intake and overestimating calorie expenditure is common.
The Richard Experience
If you don’t know already, FormWell’s ‘drill sergeant’ trainer Richard Johnson is doing a once a month boot camp. This boot camp is because of YOUR positive feedback
and requests! This circuit style class is for anyone from the beginner to
the intense athlete. Richard will make sure that all body parts are worked out and you’ll know it the next day. The class is only $15 for 45 minutes of fun. So join Richard the last Sunday of the month and train your muscles, heart, and mind.
For more info email:
Richard@formwell.com
Inside this Issue
- Metabolism part 3
- Update on new location
- Welcome to the new trainer
- The Richard Experience
- Oatmeal and applesauce pancakes
Metabolism cont'd
Myth #2 - I cannot lose weight; therefore, I must have a slow metabolism.
Let’s explore two implications of this statement. The first myth is that many who cannot lose weight have slow metabolisms. Secondly, we assume we can label our ourselves as having a low or high metabolism.
Some may be surprised to find out what their RMR is. As stated before, people often believe that they eat less and exercise more than they actually do. For a 180 pound person who is struggling with weight loss and believes she is following a 1200-calorie diet, her 1700 RMR reading may come as a shock
The bottom line: Knowing resting metabolic rate should be used to set your clients' calorie budgets, not to assess whether they have a “fast” or “slow” metabolism.
Myth #3 - I must exercise at a lower intensity in order to utilize fat and lose more fat weight.
Many people have been told that exercising at a low intensity – referred to as the fat-burning zone – will result in greater weight-loss from fat. It is true that the higher the intensity of exercise, the higher the percentage of carbohydrates (versus fat) burned for energy. But does this result in more weight-loss or increased weight-loss from fat sources?
It all comes down to calories. The amount of body fat used from body fat stores is determined by the total number of calories burned and not the type of calories burned.
There is nothing wrong with exercising in this “fat burning” zone, as long as you understand that they won’t lose more weight in that zone, unless they exercise for a longer duration and burn more calories. One advantage of exercising at a lower intensity is to make the exercise more enjoyable to clients and increase their chances of adhering to the program. If your quit after 15 minutes due to the discomfort of the running intensity, you may want to walk one hour instead. This results in more calories burned, a more pleasant workout experience and client retention. If you are pressed for time and able to run at a higher intensity, exercising in their "fat burning" zone may not be the most efficient use of time.
The bottom line: Total calories burned – not which zone your train in – determines amount of weight loss. Working out in a specific zone may improve certain aspects of cardiovascular fitness.
Letter from the Owner
By now I am sure all of you know that we will be relocating our studio to a wonderful new location in Morgan Falls Office Park. Before I update you all on the move, I thought I would take this opportunity to let you all know why we decided on this location and how it will benefit you! My goal as a business owner has always been to attract and retain the best, most educated trainers in Atlanta and I have committed most of our time and resources to doing this. As you know, it has worked because we have the best team of trainers anywhere and now it is time for our facility to match our staff!
Some of you have actually been with us for the whole 9 years we have been here (and some even before that when I trained you at a local gym or in your homes) so you can remember how we started. FormWell started in February, 1999 with 2200 square feet (just the section that has the offices and bathrooms in it) and 1 trainer (me) and 12 clients. We grew rapidly and eventually outgrew the existing space (back then we had only 1 office, no kid’s room and only 1 shower and sink in each bathroom) and we decided to expand by adding a 1500 sq. ft. addition in 2003. We have been blessed with more growth over the past 4 years so I began pursuing options to either expand again or move to a new, larger location. I looked for almost 2 years to find something
that suited our needs in Dunwoody, but everything we found needed too much work and was too expensive to work with our business model. I began to look at other locations, trying to stay within about a 10 minute driving distance from our current location. Once I found this location at Morgan Falls, I knew immediately that we had found our new home!
I will tell you all that my initial reaction was “this is a perfect location for us, but I don’t want to be on Roswell Rd”. Then I drove the back roads to get there (at all times of the day to check traffic patterns) and realized it is only 2.9 miles or about 5 minutes (it took me 4 minutes last week and 6 yesterday because I hit everylight) away! We also did an analysis of where all of our current clients live and (on average) it is only .81 miles farther and, for some, the traffic pattern is better! This new location will be so much nicer, more room to train, new equipment, nicer and larger bathrooms, etc. we are all so excited to get in and have fun with you all there.
So, here is the latest. We will have the architectural plans done and approved by Monday, March 10th. It will then take a week to produce engineering plans to submit to Sandy Springs for permitting. Permits take anywhere from 5-10 business days and then the build out can start. The build out should take about 6-8 weeks. So, at best, we will be in the new place by the middle of May, at worst the end of June or a bit later. Any of you that have built a new house, renovated an existing house, or built out a business location know that you can usually double whatever estimate the contractors give you so we will all have to be patient in this process. The most important thing is that we will still have the best team of trainers in Atlanta when we move so you will continue to get the best service available in our industry! Please don’t hesitate to get with me with questions or suggestions about our new location, any time.
Yours in Health,
Rami F. Odeh
President, FormWell Personal Fitness Training
Welcome Our Newest Trainer Tim Tidwell!
Tim comes to FormWell from Macon, GA with his wife and 2 year-old son. He has a degree
in P.E. and health from Georgia College and State University in Milledgeville. Tim has played soccer for 16 years along with coaching soccer, football, and wrestling. We look forward to Tim’s expertise here on the FormWell team!
Oatmeal and Applesauce Pancakes
INGREDIENTS
1 cup all-purpose flour
1/3 cup quick cooking oats
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
3/4 cup unsweetened applesauce
1/2 cup fat free sour cream
1 egg, lightly beaten
1 teaspoon vanilla extract
1/3 cup milk
DIRECTIONS
1. Heat a lightly oiled griddle over medium-low heat.
2. In a bowl, mix the flour, oats, baking powder, baking soda, and cinnamon. In a separate bowl, mix applesauce, sour cream, egg, and vanilla. Stir applesauce mixture and milk into the flour mixture until evenly moist and thick.
3. Scoop about 1/4 cup batter for each pancake onto the prepared griddle, and cook, turning once, until golden brown on both sides.
NUTRITION INFORMATION
Servings Per Recipe: 6
Amount Per Serving
Calories: 146
Total Fat: 1.6g
Cholesterol: 37mg
Sodium: 133mg
Total Carbs: 26.3g
Dietary Fiber: 1.5g
Protein: 5.8g
