Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More

Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More

Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More

Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More

Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More

Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More

Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
Read More

Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
Read More

Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
Read More

Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
Read More

Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
Read More

How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
Read More

A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
Read More

Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
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Watching Your Electrolyte Levels During Summer Workouts

Summer is about enjoying some outdoor fun and much-needed sunshine; but those same rays and high temperatures can wreak havoc on your workout routines. If you are not adequately prepared for a high-intensity fitness routine outside during the “dog days of summer,” you might not perform at an optimal level.  The Mayo Clinic reminds athletes that heat adds extra stress to your body, as your body sends blood from your muscles to your skin in order to keep you cool. This loss of circulating blood in your tissues and muscles can lead to heat cramps, heatstroke or heat exhaustion. Humidity can exasperate these problems, as your body’s increased temperature causes…
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Using the Foster Talk Test to Determine your Ideal Heart Rate Training Zones

Unfortunately using any of the age and sex based formulas to predict maximum heart rate significantly over or underpredict an person's actual maximum heart rate.   The end result is the person is training much too hard or not nearly hard enough which defeats the entire purpose of using heart rate monitoring to insure optimal exercise intensity. The good news is that there is a simple test that accurately determines a person’s maximum heart rate WITHOUT having to push a person to their true maximum level of effort which can be dangerous and is very challenging. The “Foster Talk Test” has been heavily researched and proven to be a highly accurate…
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Modern Fitness and the Rise of Boutique Gyms

More than ever, on-the-go working professionals are crunched for time. While many attempt to strike the proper work-life balance, it can still be hard to find the time and motivation to squeeze in a workout between the office and home. Queue the boutique gym. These one-off fitness studios are often individually owned and provide only one sort of class or exercise experience. More and more, these boutique gyms are reaching a captive audience of people who are looking to shake up the traditional workout routine while optimizing the time put in to working out. And it looks like this trend is here to stay. By focusing on one specific workout…
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Successfully Launching New Club Programs

As the fitness industry continues to evolve there is a growing focus on providing effective programming to attract new members, boost retention, and drive club revenue and profits.    There are many vendors providing turn-key programs, and clubs themselves are designing custom programs for nutrition, small group training, group exercise classes, etc. However without an effective launch process and strategy any new program will fail!   It is important to have a formal process in place to evaluate, plan and then execute effective program launches including a detailed timeline with tasks, responsibilities and dates to insure that a new program is successful. There are several key areas to consider for any new…
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Explaining Oxidative Stress To Your Gym Members

While there are seemingly endless benefits to exercising, it is important to note that there can be some negative side effects to intense workout routines. One of the biggest problems - oxidative stress - builds up in your body slowly overtime with few indicators of any imbalance. Without proper nutritional intake, oxidative stress can negate the work you put in during gym sessions and can lead to long-term health problems. Oxidative stress, created by the production of free radicals, is a complicated chemical and biological process that is studied by exercise physiologists and nutritionists alike. While fitness buffs may take the time to understand this bodily procedure, the average gym…
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How much does a pound of muscle increase Resting Metabolic Rate?

As Fitness Professionals I think most of us have heard that “1 lbs of muscle increases resting metabolic rate by 50 calories per day” or some similar pronouncement.  In fact, I hear fitness professionals constantly assert that increasing muscle mass increases caloric expenditure.  The question is how much? And how meaningful is this statement to our clients in the short and long term? So I set out to investigate the actual numbers behind these statements, and the results I found are probably very surprising.   First, Resting Metabolic Rate (RMR) has been researched quite extensively and there is an excellent equation that can be used to quite accurately assess an individual’s…
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A Review of Anaerobic versus Aerobic Conditioning

One of the biggest trends in conditioning is a focus on high intensity training protocols for cardiovascular conditioning and weight management versus the traditional focus on steady state low – moderate intensity training protocols. There are many examples in the market including the Tabata protocol; Peak 8; along with many types of “metabolic conditioning” protocols and programs such as Crossfit. To make sense of this emerging trend you need to understand how the body responds to high intensity anaerobic interval training from a cardiovascular standpoint. There are two key types of metabolic/energetic pathways used for generation of energy in all our cells: Aerobic and Anaerobic. Aerobic means with oxygen and…
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Why track your heart rate with FitMetrix 

Whether you are an elite athlete or just an casual weekend gym goer, we all know that anxious yet excited feeling that comes with athletic competition. This feeling is often coupled by an increased heart rate, indicating that you are reading for the upcoming race or game. But this elevated heart rate is not just a sign that you are ready to compete; your workout heart rate can also be a look into your cardiovascular fitness level as well as a strong indicator for your overall health status. Your heart rate range will depend on how efficient your heart is working and will vary for each individual based on age…
Read More