Key Workout Ingredients

Have you ever gone out to eat and left saying, Wow! That was an amazing experience!” What made it fantastic? Maybe it had all the essentials nutrients to keep you healthy. Maybe the meal had a variety of textures and flavors to keep you guessing. How about the presentation? Maybe there were several colors to make for beautiful presentation. Maybe you left energized by the healthy options and appropriate portions instead of leaving bloated and lethargic. Or, the people you ate with could have been the reason the meal was so enjoyable!

A good workout should also make for a great experience. It should contain many comparable ingredients to not only make it effective, but enjoyable. So, what are the key ingredients needed to create a great workout? I thought you would never ask!!

KEY NUTRIENTS: An effective workout should include exercises that work all your muscle groups.

  • Many men tend to focus on their upper body while neglecting their core and legs.
  • Many women tend to focus on the opposite. They are passionate about working their core and legs while neglecting their upper body.

A great workout should work upper and lower body muscles while also focusing on smaller muscles that stabilize and prevent injury. A good work out should also include exercises that improve balance and core while challenging the heart with cardio-based exercises.

VARIETY: A great workout contains a variety to keep you guessing. Repetition has its place, but for many, it causes boredom and burnout. Who wants to go to the gym to do the same workout every day for days, weeks, and even months?

Variety is important for experience but also to keep your body guessing. Variety causes the body to burn more calories and challenges it with new ways to improve.

OVERDOING IT: Have you ever over-eaten at a restaurant? How did you feel? Exhausted? Lethargic? Sick? These similar feelings can occur when you exercise too hard.  The body does so much in one day. If you aren’t listening to your body and push yourself too hard during a workout, you could over-work the body causing un-necessary fatigue, illness, and injury.

COMPANY: Company makes for an enjoyable meal experience. Time is enjoyable when spent with people you care for and who share in similar hobbies and/or interests. On the other hand, a meal eaten with someone who is negative and talks about topics you don’t enjoy can make the evening drag on. When exercising, a workout can be more enjoyable when done with people who are positive, encouraging, and relate to your health goals.

At The Perfect Fit, I work extremely hard to make sure that you have an amazing experience each time you exercise. I want you to receive a work out that challenges all muscle groups to improve your quality of life and not cause injury. Your workouts are different every week which prevents boredom and causes the body to constantly change. My job as your trainer is also to give you an experience that is positive, supportive, and encouraging. Everyone who participates is encouraged to get to know their workout buddies so that we all have an environment that is fun and helpful. This is why my studio is The Perfect Fit for me and my clients. Call me today! I would be happy to show you how my studio can be the perfect fit for you!

Wow! That’s expensive!

Recently, I was talking with a client who expressed how important it has been for her to train with me. While personal training is not expensive, she explained that the accountability, support, and education she receives for her health is worth any expense she might pay. Personal training has helped her and many of my other clients improve and correct their health. I pondered her statement and decided to research the cost of being unhealthy. Wow! It’s expensive! Here’s what I discovered:

If one is obese (BMI greater than 30), the overall annual cost is $4,879 for an obese woman and $2,646 for an obese man. The average increases dramatically as an obese person gains more weight to become morbidly obese. The estimate above includes expenses such as higher individual health care cost, reduced productivity at work (due to missing workdays and reduced productivity while at work), short-term disability (more likely to get injured or sick), additional gasoline use, and additional life insurance cost annually.

Other consumer related costs not included in this estimate are clothing, air travel, automobile size or furniture.

Being obese also increases the chance of other health issues including type 2 diabetes, hypertension, cardiovascular disease, hypercholesterolemia, asthma, sleep apnea, musculoskeletal diseases, stomach ulcer, gallbladder diseases, chronic liver disease and certain types of cancer. Eventually, an obese individual is likely to incur at least one of these unfortunate diseases which brings additional expense.



With all this information laid out, my question to you is: “How important is your health?” While finances really shouldn’t determine your health value, it seems to stop some people from taking preventative or corrective steps. If you or someone you love are overweight or obese, unfortunately you are on a path that will most likely incur extreme financial burden. Why not take the steps necessary to prevent or stop this financial downfall? The cost to correct is so much less than the cost of losing your health. I urge you to take the steps necessary to turn this fatal disease around!

For more info, please see the following article:


Personal training, my forte, is one of the many ways to receive the tools necessary to take action

My ask is the obese loved one in your life who wants to lose weight and is willing to put the work into losing it, but thinks they can’t afford a personal trainer. By investing in the education, accountability, and motivation to lose weight; I could potentially save them over $4,000 per year

early retirement causing loss of income (wage minus early retirement benefits)

“I can’t afford personal training!” This week the topic of training expense came up, so I thought I would share this conversation with you. A client was sharing that the investment to hire me is well worth it and that their health is too valuable to lose. They knew that by hiring me, they would be making an investment in their health. They would be improving balance (so they don’t fall and break something), strength (so they would have the strength to care for themselves), eating habits (to prevent the potential damage of junk food—high blood pressure, diabetes, cancer, high cholesterol), and weight management (to prevent joint damage, cancer, high blood pressure, fatique), and mental well-being (stress management, positive attitude, reduction of anxiety, energy). Does this client have serious health issues? No. Did they have serious health issues when they hired me? No. If someone is relatively healthy then why would they hire a personal trainer? The reason is simple. It’s less expensive to hire someone to help prevent health issues than it is to pay for the health issues. I’m not saying that hiring a trainer is the magic pill to prevent all health issues. What I am saying is that it definitely helps. I’ve seen so many clients get relief from back, hip, knee pain; they’ve gotten off of blood pressure medicine; their stress levels dropped dramatically; they’ve become more positive; they’ve lost weight;


$1200 per month for diabetes meds

Researchers using a simulation model have put a price on the direct medical costs of treating diabetes and its complications, during a lifetime, in the United States. The figure ranges from around $55,000 to $130,000, depending on age at diagnosis and sex, with the average being $85,200.


The overall, tangible, annual costs of being obese are $4,879 for an obese woman and $2,646 for an obese man.


Adding the value of lost life to these annual costs produces even more dramatic results. Average annualized costs, including value of lost life, are $8,365 for obese women and $6,518 for obese men.


o consumer-related costs, such as clothing, air travel, automobile size or furniture.


Today, two out of three Americans are obese or overweight (Flegal et al., 2010). If the current trajectory continues, one in two adults will be obese by 2030 (Wang et al., 2008). The obesity epidemic has been accompanied by an increase in the prevalence of comorbidities, including type II diabetes, hypertension, cardiovascular disease, hypercholesterolemia, asthma, sleep apnea, musculoskeletal diseases, stomach ulcer, gallbladder diseases, chronic liver disease and certain types of cancer (Malnick and Knobler, 2006; NHLBI, 1998). In addition, studies have shown that obesity reduces life expectancy (Fontaine et al., 2003) and increases disability (Sturm et al., 2004).


costs associated with being overweight or obese, including lost wages, higher work-related costs, and higher costs associated with the purchase of personal goods.


“obese” refers to those with a BMI higher than 30.


Individual Medical Costs Studies estimating health care expenditures by weight cohort show health care expenditures increase exponentially with weight, which means morbidly obese people spend much more on health care than overweight or moderately obese individuals. For example, Arterburn et al. (2005) estimates the health care costs for an overweight person are $346 higher per year than the health care costs for a normal-weight person (Table 3). In contrast, the health care costs for a morbidly obese person are $2,845 higher per year than the health care costs for a normal-weight person (Table 3). The incremental costs for morbidly obese persons are eight times the incremental costs of overweight individuals.

Table 3: Individual annual incremental medical costs attributable to obesity by weight cohort ($2009) Overweight $346

Moderately obese $807

Severely obese $1,566

Morbidly obese $2,845

Source: Arterburn et al. (2005)


Incremental costs associated with reduced productivity are $358 per obese worker.

In comparison to normal-weight men, severely and morbidly obese men miss two additional days of work per year. In comparison to normalweight women, overweight, moderately obese, severely obese, and morbidly obese women miss between an additional one and five working days annually.


Overweight and obese workers are more likely to suffer from disability than normal-weight workers, regardless of the measure of disability used.


In comparison to a normal-weight employee, the annual costs of short-term disability are $55 higher for an average overweight employee and $349 higher for an average obese employee

Severely and morbidly obese employees retire earlier than normal-weight employees. Individuals who retire early incur a loss of income. This loss will equal their wage minus the early retirement benefits the individuals receive.

GASOLINE USE – for every additional pound of weight for all car passengers, an additional 39.2 million gallons of fuel are consumed.

LIFE INSURANCE – In comparison to normal-weight individuals, an overweight and obese individual will incur an additional $14 and $111, respectively, in life insurance costs annually.


Overall Costs Table 9 summarizes the incremental costs for overweight and obese persons by expenditure type. Two overall cost estimates are reported: overall estimates including job-related costs, and overall estimates excluding job-related costs. We find that the overall costs of being obese are $4,879 for an obese woman and $2,646 for an obese man


Get S.M.A.R.T!

Get S.M.A.R.T!

August! It’s the last month to cram in as much summer fun as possible before school begins! It’s also a great time to reflect on your health and determine what you would like to accomplish in the Fall. I encourage you to take time this month to set S.M.A.R.T. goals for your health. Even better, sit down with your kids, significant other, or best friend and make these plans together. You can help, support, and encourage each other along the way!Read More

Extinguish the Burn of Heartburn! -by guest writer Kari Collett

by Kari Collett, RDN, LDN, CLT

A to Zinc Nutrition, LLC

When we experience the discomfort of heartburn, as most of us do at one time or another, we tend to attribute it to too much stomach acid. While it’s true that stomach acid backing up into the esophagus is the cause of heartburn, it’s not always the case that we have too much stomach acid. In fact, it could be that you have too little. How does that happen?

The lower esophageal sphincter at the base of the esophagus opens to let food through to the stomach and then closes. The LES has ‘sensors’ that measure the acidity of the stomach contents. As the acid level rises, the closing pressure of the LES increases. In the case of too much acid, if it opens too often or does not close tight enough, stomach acid can reflux up into the esophagus. In the case of too little acid, the LES valve stays open allowing acid up into the esophagus.

On the other end of the stomach is the pyloric sphincter. It works in exactly the opposite manner as the LES in that it opens to let food through when the stomach acid has reached adequate levels. This helps ensure that our food is properly digested before being released into our intestines. If the stomach has too little acid, it will take a long time to reach the proper level and digestion will linger causing gas, bloating, and perhaps forcing stomach acid back up into the esophagus.

Having occasional heartburn isn’t a serious problem but having chronic burning symptoms can lead to more serious health challenges such as Barrett’s esophagus, asthma, or insomnia. Chronic heartburn shouldn’t be ignored. But before you seek over-the-counter or pharmaceutical treatment, determine whether you have too much or too little acid. Treating heartburn with an acid inhibitor when your acid levels are already too low can have its own series of health consequences. Stomach acid plays a critical role in absorption of many nutrients as well as protecting us from pathogens in our food.

Despite the cause of your heartburn, there are a number of dietary and lifestyle changes that can be implemented to give you relief from the pain of heartburn and offer additional health benefits. A couple of easy strategies include staying well hydrated and eating small frequent meals. The right foods and the right supplements can help your digestive process and help you eat more of the foods you enjoy! To learn more about your unique dietary recommendations to manage your heartburn, contact a local dietitian.


Healthy Restaurant Tips

Do you ever eat out? Spending time at a restaurant with family and friends can be an enjoyable event! It’s fun to sit around a table, talk, and spend special time with the ones you love. However, it’s too easy to overeat. Many eat the allotted evening meal’s worth of calories in appetizers and drinks before the entre is even brought to the table! I don’t want you to damage your health or waistline, so here are some tips that will help keep you slim, healthy, and guilt-free.

  1. Decide before you arrive. Check out the menu before you arrive at the restaurant and make your choice before you are hungry. When you arrive, don’t look at the menu. This will help prevent last minute emotional impulses.Read More

How to Overcome Summer Temptations

Summer is my favorite season! It means I get to spend more time with my kids and be outdoors! I love to bike, run, garden, grill, lake swim, and sit around a campfire! While this time of year is fantastic, it is also a time where unhealthy foods are everywhere.   Read More

What Was I Thinking?

Have your found yourself saying, “I don’t have time!”, “I can’t afford that”, or “I’ll never be able to do that.” I hear these objections quite frequently and it all comes down to what and how we think. The way we perceive ourselves and our surroundings is extremely powerful. So powerful, that it can    Read More

What’s the big deal?

Have you noticed all the races that have popped up? You can do a 5K, 10K, 15K, Half Marathon, or Full Marathon. There are dirt bike races, fat bike races, bike tours, and inline skating races. Then there’s multi-sport races: duathlons (run, bike, run) and triathlons (swim, bike, run). There are more types than I can list! Why are these so popular? Why do people plan their summers around these races?   Read More

Confessions To A Trainer

I receive “confessions” all the time. “Julia, I didn’t do so well this past weekend. I ate . . .“ or, “Julia, I drank . . .“ Most of these confessions come and go and I am able to easily suggest alternatives and ways to help my clients navigate through these infrequent indulgences. However, one “confession” came this month that required a lot more coaching. This client confessed that they had gone into the grocery store to get some Greek yogurt, a healthy option, but got distracted by the chocolate chunk cookies along the way.    Read More

Unforeseen Obstacles – Don’t Give Up

How’s it going?

You set great goals in January! You determined your “why” (If not, read my Jan newsletter.) and now February is here. How are you doing? Are you still doing great or did you have a hard time following through? My hope is that you are still moving forward with your health. However, there are many things that can stop us.   Read More