Warm-up to Warm up

Commercials left and right are promoting cost saving techniques when it comes to thermostat control. Do this, wear that, find a way and you'll save this much money while also staying warm. At your office or workplace, you may have heard a conversation or two like this:
 "It's cold, turn up the thermostat"
"Nope, we're trying to keep the costs down"
"Fine, I'll have some hot coffee then"
"Okay, now back to work!"
STOP! One of my personal training clients mentioned this to me, and brought up a good point. Why not just do a quick little "warm-up" exercise first, get your blood flowing, and then see if you still need that thermostat change, sweatshirt or hot drink? A couple pushups, a wall-sit, even jogging in place, give it a try, then ask yourself if you really need the chnage. Chances are you won't, and you'll get a quick calorie burst in too! Win, win.

Fitness Apps for the New Year; One That Even Pays You to Exercise

As a personal trainer, and weight loss maintenance success story, I’m often asked what apps I use personally and with clients. Well, there are a few, but here are some of the ones I like the best. These include food trackers, exercise trackers, and even a new app that pays you to workout at your gym.

My favorite app, and the one I request all my clients use, is MyFitnessPal. This is a free app available on both the iphone and Android operating systems, as well as a very easy to use website. MyFitnessPal is bar none, the best fuel-tracker out there. Notice I didn’t say “calorie tracker”. That’s because, it’s not about just counting calories, it’s about tracking all the fuel you’re putting in. MyFitnessPal does a great job of breaking down the nutritional makeup of the food and in doing so, helping users know not only their calories, but their fats, carbs, proteins, sugar, sodium and more. Plus, you can track your water there too. The app is super easy to use as most major food chains, restaurants, brands and so on, are already pre-loaded in, and the mobile app even has a super easy barcode scanner that allows you to really know you’ve got the right thing. An additional benefit, this app is great for motivation and accountability, as you can connect with friends (or your trainer) and help each other stay on track (my username is jaggercpt). New for 2013, MyFitnessPal now syncs with Facebook for additional accountability and sharing support, as well as multiple fitness tracking gadgets. My one tip on what to NOT use with MyFitnessPal, is the exercise/activity tracker. Keep your activity tracking and calorie burn separate from your nutritional tracking. By doing so, you’ll be better focused on nutrition and activity separately, as you should be (don’t fall into the “well I worked out so I can eat more/worse” mode).

For tracking my clients fitness activity, I like to use Fitness Builder. As a trainer, I have the professional edition, which allows me to track clients workouts and send them ones to do on their own too. As an individual, their app is still a fantastic resource of exercises, even including detailed photos and videos (though nothing can replace the expert guidance in form and execution a trainer does, of course(:). Though this app is great for tracking and building workouts, it isn’t as great for tracking your exercise calories.

As for getting out of the gym and on the road, whether for a run or a ride, check out the MapMy(insert activity here) series. They use your phones GPS to track your distance, speed and exertion. You can also add in your personal weight, height and activity level to track your calories burned performing these exercises. The apps are easy to use and share your activity via social media.

As a fitness advocate, I love the idea of GymPact. An app that literally pays you to workout, and fines you for inactivity. Here are the basics, you sign you, make a weekly gym use commitment (minimum 3 days, 30 minutes per day), and you put your money where your mouth is. Say you commit to working out 4 days a week. The app asks you how much you are willing to pay into the pool should you fail to meet your goals. If you agree to $5, then at the end of the week, should you fail to meet your obligation, you’re charged the $5 for each day below your goal that is missed. Succeed, and that money that others paid in for missing their goals goes to you (a portion of it anyway). I love this concept, just not sure yet how effective it is... yet.

Regardless of which apps you try, tracking your nutrition and activity, and sharing it with others, will help educate you on what you’re doing, what you’re not doing, and what others can do to help support you, and what you can do to support them.

Brian Jagger is an ACE Certified Personal Trainer who used to top the scales at well over 300lbs. He has lost the excess fat, become fit and now works as a personal trainer/fitness coach and part-time working actor on various TV and film projects. Jagger is also the co-host of the fitness for all focused podcast “FitBody Radio” which can be heard live weekly at FitBodyRadio.com or via podcast through the itunes store.

#fitness #apps #weightloss #dieting #nutrition #exercise #obesity #running

Nutrition Labels Lie!

When we get a ten percent off coupon at the store, we’re happy. When we get a twenty percent off coupon, we’re thrilled! Why? Because twenty percent, well, it’s 20%! It’s a good chunk. Who wouldn’t want a 20% raise? A 20% increase in their homes value? Or, a 20% decrease in our weight or body fat percentage? My point, 20% is a lot, and yet, that is the margin by which nutrition label “facts” may be off in some of the most important categories. You could be eating 48 extra pounds of food a year, just from allowed nutrition label discrepancies.

I recently went to a local grocery store to buy some cheese. Not just any cheese, my favorite cheese, provolone!. Anyway... I picked up the package from Kraft, and read the label. ut wait, the store brand was cheaper, so I checked that label. They were exactly the same. Same serving size, same fat grams, same calories from fat, same carbs, same protein, Everything the same, except the calories!

Quick math, fat calories are 9 calories per gram, both had 5 grams of fat, both state on the label “Calories from fat 45”. Great, adds up. Neither product has any carbs, so moving on. Calories from protein are 4 calories per gram. Both have 5 grams of protein, or 20 calories, for a total of 65, right? Wrong (apparently), as one said it had 70 total calories (5 higher than the math dictates) and one said 60 total calories (5 lower than the math dictates).



Now, these are universally understood numbers, but further proof they aren’t using different math, one them printed the calories per gram chart right on the label!! How can this be!?

These important categories the United States Food and Drug Administration (FDA) allow to have discrepancies are called “Type III Nutrients”, they include calories, sugars, total fat, saturated fat, cholesterol, and sodium. All of these items are permitted to be “off” by up to 20%. For an example, if an item is said to have 100 calories and actually has 119 calories, that’s within the allowed margin of error for the FDA nutrition label guidelines. Now, this isn’t to say there is a flaw with the guidelines, I’m not a chemist and don’t know how hard it is to get a truly accurate laboratory result on these numbers, but this is something we all as consumers need to be aware of. If every food someone ate, that was on a strict 2,000 calorie diet, was over by 20%, they would consume an extra 400 calories a day. That can add up to 48 extra pounds per year, all from eating within your calorie goals.

The modern American nutrition label was mandated for most food products under provisions of a law passed in 1990. The law required food companies to begin using the new food label on packaged foods beginning May 8, 1994. The charts and tables and guidelines though change much more frequently. One case in point, currently the fat grams rounding guidelines states that if a food has less than .5 grams of fat per serving, it may be rounded down to zero. But what about a food that has multiple servings per package and has laboratory tests stating the food has .45 grams (which as we have learned can actually be as high as .54 grams with the allowed margin of error)? They have to show that, right? Nope. A food package with ten servings of food and a laboratory tested food of only .45 grams per serving would actually have 4.5 grams of fat in the package, or (as we’ll go over later) an extra 40 calories. It doesn’t seem like much, but it can add up and throw off our intake if we don’t know to be aware, especially when we’re buying in bulk at a warehouse club.

The FDA has fine-tuned the label to be a consistent format, font and design to ease the reading process. Below is the official FDA nutrition label guide.



As you can see, it literally shows what items you should “limit” and which ones you should ensure proper volumes of. The labels let us know what size a serving is, and how many grams of fat, carbs and protein are in each of those servings. Now, it’s important to note that they also list how many servings are in a package. This, unfortunately, can be the most deceiving item of all. Not just because you will sometimes read a label for a food you would normally eat the whole package of and then notice it contained four servings of what you read, no. The most dangerous issue is how inaccurate the servings can be in the first place. It’s a lengthy table and chart, but the FDA guidelines have formulas upon formulas on how manufacturers are to list foods. These include lots of rounding, clauses and loopholes. At the end of the day, it’s truly safest to weigh the food yourself. I know this isn’t easy, takes more time and effort, and can prohibit you from trying new foods “on the fly”, but to truly monitor your intake, it is helpful, and only needs to be done once to give you a good sense. Take your favorite snack and put it on the scale. Use the very valuable and good information you have found on the label to multiply the fat, carb and protein’s per serving by how much you are actually eating. Unfortunately, often times what you find may surprise you!

So, the upside, the labels will help you determine what the real values are, even if the weights listed aren’t 100% of what you thought they were. The labels will also tell you right away what the food is. What do I mean? Well, which of the three primary nutrient types (fats, carbs and proteins) does the food get its calories from? How to tell if what you’re eating is a fat, carb or protein? What nutrient makes up the biggest percentage of calories? Quick reference: carbs and proteins produce 4 calories per gram while fat produces 9 calories per gram. So, if a food had 10 grams of fat, 10 grams of carbs and 10 grams of protein, it is a fat by a large margin. In fact, the fat is more than the carbs and protein combined.
10g fat x 9 Calories each = 90 Calories
10g carbs x 4 Calories each = 40 Calories
10g protein x 4 Calories each = 40 Calories
I recently saw a “protein drink” that bragged about its great taste and high protein, 20grams worth. That’s great, except it had 40 grams of carbs and 2 grams of fat. It wasn’t a “protein drink”, it was a carb drink! The good news is we don’t have to rely on the whole label to help us. By knowing some basic truths (how many calories are in fats, carbs and proteins) and how much a serving weighs, we can truly determine, with more accuracy, what we are putting into our bodies.

At the end of the day, I’m thankful for the nutrition label guidelines we have in the United States. Though the numbers may sometimes be off, they are within a guideline, and can help us monitor our intake and ensure we are getting enough of what we need, and not too much of what we don’t. They help us get a sense for what is a fat food, a carb food or a protein. Reading labels is much like everything else we do to maintain our health, it’s a tool, and when we put together all of the tools in the right fashion, we build ourselves a strong structure that can house us for a good and long healthy life.

Brian Jagger is an ACE Certified Personal Trainer who used to top the scales at well over 300lbs. He has lost the excess fat, become fit and now works as a personal trainer/fitness coach and part-time working actor on various TV and film projects. Jagger is also the co-host of the fitness for all focused podcast “FitBody Radio” which can be heard live weekly at FitBodyRadio.com or via podcast through the itunes store.

Facebook Makes You Fat and Crazy; Chocolate Milk is Good for You

Have you ever been asked to be a part of a study? I have, once, on weight loss. I was hand-picked AFTER I lost a lot of weight, so, now I am skeptical when I read reports about “success”. Two recent studies that have been posted talk about two of my favorite things, Facebook and chocolate milk. Facebook makes you fat and crazy, according to one study, and chocolate milk is the perfect after workout replenishment. Who are these people? Are they us?

The chocolate milk study… damn that sounds good right now… sorry, the chocolate milk study, published in the International Journal of Sport Nutrition and Exercise Metabolism, states that chocolate milk in and of itself, may be an excellent alternative to sports drinks like Gatorade. I guess the main point the study makes, is that while sports drinks may be great at replenishing electrolytes and immediate use carbs/sugars for faster recovery to be able to go out and do it (whatever your “it” is) again, milk also has more protein to repair muscles. And, while a glass of regular milk may have some protein and carbs, popular chocolate milk has twice as many as many replenishment sports drinks, and therefore a better full package option. Great, let’s do this!

Now, I sit down in front of my HP Touchsmart All-in-One computer and check Facebook and because Facebook makes me feel good about myself (loser friends) or bad about myself (oh crap, I’m the loser fiend) I am more likely to grab a cookie over a granola bar, or perhaps better yet, a chocolate milk. This, according to another study, published at RT.com, is exactly what is happening to many of us.

The two researchers, who are both professors of marketing, conducted five studies on 100 Facebook users to determine how use of the social media giant affected the lifestyles of the study participants. Those who spent more time on Facebook generally had a higher body mass index, increased levels of binge eating, higher levels of credit card debt and a lower credit score. One particular study found that those who browsed Facebook for five minutes were more likely to choose a chocolate-chip cookie over a granola bar as a snack.
Later it says… 

And if weight gain, rude behavior, credit card debt and low credit scores aren’t enough to convince users of the negative effects of Facebook, a second study shows that Facebook users are more likely to suffer from psychotic episodes.
So, according to these two studies, chocolate milk is good for you post-workout and Facebook is making you fat and crazy. But wait, who are these people? Well, in the instance of the chocolate milk study, these people are active cyclists, and the study comprises of them drinking the chocolate milk between cycling activities. So, if I’m training from the Amgen, I can afford some Nesquick… good to know. Glad somebody paid top dollars to researchers to figure that one out.

As for the Facebook study, I don’t know who the subjects were. The report states some very “general” terms, like subjects had a higher body mass index. Note, it didn’t say higher body fat, it said BMI, which is a crap number anyway. Also, no race, age, gender or other information was provided. I’m sure they have it all, but if it’s not in what you read, don’t make any rash decisions off of it.

Okay, so, my point is, don’t trust headlines (not even mine) for your news on fitness and nutrition. If you really want to know more, drill down and learn more. Find a study of interest and think it may apply to you? Then find out who the subjects were and if the circumstances and results are like your life. If not, stick with what you know.

Brian Jagger is an ACE Certified Personal Trainer who used to top the scales at well over 300lbs. He has lost the excess fat, become fit and now works as a personal trainer/fitness coach and part-time working actor on various TV and film projects. Jagger is also the co-host of the fitness for all focused podcast “FitBody Radio” which can be heard live weekly at FitBodyRadio.com or via podcast through the itunes store.

It's Okay To Throw Away

Many in recent years have talked about how we as Americans have to get over our need to “clean our plates”. We’ve been told not to listen to years of “the starving people in third world countries” rhetoric so many of us grew up on, and to instead not eat everything we can. That, is of course, what many of us would agree is correct. We don’t need to eat everything on our plate, whether it be a home cooked meal or the traditionally over-portioned food delivered to us while dining out. We don’t even need to eat everything we buy to make these meals. Here is where we really have problems... then what? Are we really, gulp, supposed to just throw away perfectly good food? For our health... YES!

It’s one thing to not eat everything on our plate, it’s a whole other to actually allow it to be thrown away. How many times have you asked for a “doggie bag” with some intention to later eat that food, or to take it to the kids, the spouse, the neighbor, etc., only to, for one reason or another, find yourself eventually throwing it away? Did you feel less guilt because you had good intentions? Why have guilt at all? Excess food hurts our body and shortens our life. It literally kills us. There is no need to feel guilty for throwing away food from a restaurant. Or is there?

What about the starving children? Well, you could stay in instead of going out and donate the difference to a local (and reputable) food bank. What about the money wasted? You paid for it, and we can’t waste money! It’s already been paid for, so why not eat it? To not eat it would be wasting money (even though to eat it is literally hurting your health). But think about this, you don’t eat the extra Raid poison pellets under the sink that are about to expire. At the end of the day, it’s all just unused chemicals.

I write this, because I know it, all to well. My challenge, personally, isn’t the restaurant. I have overcome that guilt and will just leave a half-full plate. My challenge is when I break, as I have from time to time, and justify the continued eating of a food, one that is not just a little, but a lot out of my comfort zone for proper health. “Well, I bought this cake for my kids, but I can’t let it go to waste, I don’t want to waste my money. so I’ll eat a slice. Well, its still sitting there wasting my money, time for another slice.” Basically, I’d rather eat an unhealthy, horrible food than throw it away, since it cost money. Why? Because it gives me/us another excuse, and like cleaning our plates, we've been taught not to waste.

The solution? Just don’t buy it in the first place of course! If you were thinking that, you are reading the wrong column. Breaks happen, bad judgement happens, weak days and even weaker moments win sometimes. We continue the war, but lose the battle. That said, if we have a weak moment, if we lose that battle, if we buy too much, or the wrong thing... we need to be strong, stand-up and remind ourselves “it’s okay to walk away from a plate of food, and it’s okay to throw away food I shouldn't have”. The money you save in your health and well being will pay you back for your perceived loss now. If you lose one battle, fight that much harder to win the next one, throw it away.

Brian Jagger is an ACE Certified Personal Trainer who used to top the scales at well over 300lbs. He has lost the excess fat, become fit and now works as a full-time personal trainer/fitness coach and part-time working actor on various TV and film projects. Jagger is also the co-host of the fitness for all focused podcast “FitBody Radio” which can be heard live weekly at FitBodyRadio.com or via podcast through the itunes store.