Why Fit Body Boot Camp Gyms Cost More Then Other Gyms

Tuesday January 27, 2015

When most people shopping for a gym first discover the average cost of a Fit Body Boot Camp membership, they’re almost always surprised. To an entirely new person who is familiar with only big box gym prices, Boot Camp prices look crazy.

And it’s true, when compared to traditional gym memberships Fit Body Boot Camp prices are significantly higher.jori But that isn’t because we’re miserly here or because our locations are trying to rip everyone off. In fact, while we may cost a bit more money, we offer exceedingly more value than any box gym.

Why? Because we aren’t selling the Fit Body Boot Camp facilities. We aren’t even charging for our services, equipment, trainers— nope. While we obviously need money to fund and operate all of these systems, they aren’t what our clients are actually purchasing.

We’re selling results. Our clients are purchasing outcomes.

But the only way we can produce incredible outcomes and results is by offering specialized services and these services incur costs that don’t exist at big box gyms.

To make this clearer, I’m going to explain our price differences by breaking down our business model and comparing it with that of a traditional big box gym.

When I’m done, you will see why our guaranteed results require a certain price point. And you’ll see why so many thousands of people have absolutely no problem with paying a premium for it.

To start, I’m going to show you where the money is really coming from and going to in a box gym.

The Numbers

andra67% of Americans with gym memberships never actually use the facilities for which they pay each and every month. That means, at any given gym, the staff, equipment, maintenance and facilities need only be designed and maintained to accommodate 33% of the total number of paying customers.

In case you didn’t catch that, costs associated with accommodating just one-third of all members are born by everyone with a contract and a payment plan. That’s how they can make it so cheap, because two thirds of all the people paying monthly fees are actually just doing a huge favor for the third who uses the gym.

In sharp contrast to that model, it is very rare for Fit Body Boot Camp members to continue paying without ever attending their workout sessions. In other words, everyone paying for boot camp is using it. And accommodating all that use incurs costs, costs which are not alleviated by huge numbers of paying clients who never come in to use our services.

If big gyms actually needed to accommodate everyone on their contracts (which is what we do) they would be three times the size, full of twice the machines and would cost significantly more— way more than boot camp.

But it’s more than just a numbers game.

Services and Facilities

Fit Body Boot Camp’s core purpose is to deliver results – whereas membership driven box gyms simply give you access to equipment. Since the FBBC program is about delivering results and not just granting access to exercise equipment, the price is naturally higher.

Logistically, fiscally, and operationally, there is a significant difference between offering access and providing Post 10individualized fitness training and nutritional guidance that delivers fantastic results.

The standard layout for most large gyms is row after row of cardio machines, weight racks, and class schedules. It’s carefully designed to be a ‘do it yourself model’ because that is the most inexpensive model available to big gyms.

We take exactly the opposite approach.

Our Afterburn workouts, while extremely effective, would be impossible without the guidance of a certified trainer leading the group workout session. Our memberships come standard with individualized nutritional consultations, monthly weigh-ins, measurements, and fitness evaluations. Personal attention, accountability and motivation is standard practice at Fit Body Boot Camp and that’s what keeps our clients coming in, workout out, eating right, and getting results.

This model is what defines our business and is the foundation of our Unstoppable Fitness Formula™. But developing effective workouts that are updated daily and employing certified fitness professional that help clients avoid injury and maximize results all costs additional assets— costs that don’t exist at the do-it-yourself gyms.

That’s part of the reason why we are required to charge more for our memberships.

The Personal Support

It isn’t only our trainers and workouts that require us to charge more, it’s the intense level of involvement that we have in our clients’ fitness journeys.

Post 14Intense workouts, total body transformations, accomplishing goals, making changes to one’s lifestyle, these are all exceptionally emotional events that take place each day within Fit Body Boot Camp locations worldwide. Our clients are not just burning some extra calories, they are working with us to become entirely new people. This makes it essential to offer the emotional support clients need as they navigate these challenging periods of transition and transformation.

This is why we workout in groups, so clients can form friendships and supportive relationships that encourage progression and continued adherence to our program. It’s also why we encourage our owners and trainers to get actively involved with our clients’ fitness journeys. When an individual misses a session, seems to be struggling or looks as if they are on the brink of quitting, we’ve got support systems, accountability, and follow up processes in place to encourage, assist, and motivate our clients back into the program.

Now, it is true that many gyms offer personal training or sometimes even group training classes. First of all, if you’ve ever looked into purchasing these programs, you would know that they are way more expensive than a boot camp membership. So the Boot Camp value is obviously there. But even these supposedly ‘personalized’ services offered by gyms can’t afford to provide the kind of emotional or social support our clients find at Fit Body Boot Camp.

The Verdict

We don’t put in all this added effort just because we care (which we certainly do) but we provide these extra emotional support systems because they help keep people on track to the results they are expecting us to deliver.

All of this concentrated, specialized attention, with the fitness and nutritional instruction, guarantees incredible Post 11results. The intense workouts and specialized equipment deliver even faster results. The emotional support makes sure our clients work hard and get results. Our certified trainers help generate client results. The group sessions foster interpersonal relationships that encourage groups of individuals to work together to produce better results.

Yes, all of these added features increase our costs, but they allow us to produce amazing results and outcomes for our clients.

So the next time someone says, “Boot Camp is so expensive,” you can reply saying, “I’m not paying for Boot Camp, I’m paying for a total life transformation.” I think you will find that no one can argue that improving your life and health is too expensive.

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Diabetic Diet Dos and Don’ts

Tuesday January 27, 2015

 You’ve got diabetes. What do you eat now?

A pre-diabetes or diabetes diagnosis isn’t the end of the world, but it does mean you’ve got to start making some serious dietary and lifestyle changes. What a pre-diabetic eats has the potential of slowing the progression of or even preventing the disease all together. Food choices for a diabetic help manage the disease and improve how you feels.

If you fall into one of these camps, you know you’re supposed to avoid foods that raise your blood sugar, but what are those foods? You may be wondering, “What exactly am I supposed to eat?”

Thankfully, you can still enjoy foods from each food group. You just have to be picky and choosy in each group. From each major food group, Novato Boot Camp provided a breakdown of the best and worst foods for diabetics.

Bread, Grain, Starch

You can’t cut this food group completely, because your body needs carbs for energy. You just need to choose wisely. Always go for whole-grain varieties of bread, rice, cereal, pasta, and tortillas. Look for foods that contain the bran and germ of the whole grain. Enriched wheat flour doesn’t pass the test.

At the same time, you will want to steer clear of foods made from processed grains and white flour. Sugary cereals, French fries, white bread, white rice, and fried white tortillas are poor options for those with diabetes.


Protein supports healthy cells and provides energy. Sources of protein include meat, poultry, fish, beans, eggs, nuts, cheese, and tofu. The way these foods are prepared makes the biggest difference for a diabetic. Choose lean cuts of meat and reduced-fat cheeses rather than the full-fat options. Always bake, grill, or broil your food rather than fry it. Trim the skin and fat off your poultry and choose turkey bacon over pork.


Keep your bones and teeth strong with the calcium you get from dairy products. A diabetic’s best choices for dairy include skim or one-percent milk; low-fat options of cottage cheese, yogurt, and sour cream; non-fat creamers; and frozen yogurt for a treat.

The worst choices for dairy are full-fat options like whole milk, ice cream, and regular varieties of the foods listed above.


High in vitamins, minerals, and fiber and naturally low in sodium and fat, most fresh vegetables are a healthy choice for diabetics. Dark green, leafy vegetables like lettuce, kale, arugula, and spinach are especially good for you. The way you prepare or buy your vegetables makes a big difference in their goodness for you. Eating them raw, roasted, grilled, or steamed is best and buying fresh, frozen, or canned with minimal sodium is the way to go.

Eating veggies smothered in butter, cheese, salt, or other sauce may make your taste buds go bananas, but this also negates their goodness.


Fresh fruit is always a healthy option. High in vitamins, minerals, fiber, and carbohydrates, fruit is also low in fat and sodium. However, watch out for canned fruit, juice, and applesauce made with added sugars and heavy syrups. Only choose 100-percent fruit juices and sugar-free jams and jellies.

Fats and Oils

Foods from this group should be eaten sparingly as they are high in calories and make managing diabetes difficult. Choose margarine rather than butter; reduced-fat and light varieties of salad dressings and mayonnaise over regular, air-popped popcorn instead of butter-flavored; and baked chips rather than fried potato chips.


The fitness professionals at Novato Fit Body Bootcamp also urge diabetics to watch what they drink. Water, unsweetened tea, black coffee, and light beer are your best bets while sodas, sweet tea, energy drinks, regular beer, sweet wines, and coffee with cream and sugar are poor choices.



Eating Right Can Be Done. Learning to live with diabetes may take some time, but you’ll find there are plenty of delicious food options to choose from. It’s really about just eating healthy. Novato fitness center believes that everyone, not just diabetics, can benefit from such a diet.

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Cheese, Glorious Cheese!

Thursday January 22, 2015

The good and the bad about cheese.

Pizza, pasta, enchiladas…cheese makes everything more delicious. From cheddar to Gouda to Gorgonzola, all kinds of cheese are made from four simple ingredients—milk, salt, a starter culture, and rennet. The way the ingredients are combined, the type of ingredients used, the other ingredients added, and the length of time the cheese ages all determine the taste of the cheese.

You may love cheese, but is it a food that’s okay to indulge in or should you watch how much you eat? The fitness professionals at Chester Fit Body Boot Camp explain the health benefits and the bad side of consuming cheese.

Health Benefits

Cheese, like other types of dairy foods, is a great source of protein, calcium, vitamins, and minerals. Your body needs quality protein and essential amino acids like that found in cheese to build muscle, bone, cartilage, blood, and skin. Protein provides your body with energy and helps fill you up, making lean sources of protein helpful in your quest to lose weight.

The calcium found in cheese is beneficial for bone health. The vitamin B12 in cheese helps your body absorb and use the calcium. People of all ages—but especially children and teenagers, need to eat enough calcium to support bone growth and strength. Without adequate amounts of calcium in your diet, you’re at risk for osteoporosis and brittle bones later in life. Just two ounces of cheese provide almost half of your daily calcium requirements.

Besides bone health, calcium is also important for strong teeth and a strong jawbone to support those teeth. Eating sources of calcium like cheese along with good dental hygiene will help ensure your pearly whites stay healthy.

The Down Side

Eating too much cheese isn’t a smart idea for a few reasons.

Reason 1: Cheese is high in calories, saturated fat, and cholesterol, making it one of those foods you need to watch if you’re trying to lose weight.

Reason 2: Cheese is difficult for many people to digest, especially if it’s made from cow’s milk and pasteurized. During pasteurization, the enzymes that help your body digest dairy products are lost. People with an intolerance to lactose, the sugar found in dairy products, will have trouble digesting cheese and may experience gas, bloating, or diarrhea from eating too much.

Reason 3: Many cheeses are high in sodium. This salty taste makes cheese yummy, but too much sodium puts one at risk for high blood pressure, heart disease, kidney stones, and edema (swelling of body parts).

The Conclusion of the Matter

Cheese is a nutritious food offering several important health benefits, but because of its high fat and sodium content, Chest Bootcamp express that it should be eaten in moderation. Adults need two to three servings of dairy a day and cheese is one way to get those servings, just choose reduced-fat varieties to save on calories. Reduced-fat cheese contains the same amount of protein and calcium but up to 70 fewer calories and almost half the amount of fat and cholesterol.

When cooking with cheese, use less than the recipe calls for or substitute full-fat cheese for a reduced-fat option. You don’t need much cheese with strong flavor (sharp cheddar, Parmesan, Bleu, or Feta) in order to still enjoy its taste. When planning a meal that contains cheese, the personal trainers at Chester fitness center suggest to pair it with healthy, low-fat options like vegetables, whole grain pasta, or beans.

Popular & Sharp. Cheddar is the most popular cheese. First made in England, cheddar is now manufactured around the world. Made from cow’s milk, cheddar is naturally white or pale yellow, but coloring is often added to give it a yellow-orange color. The longer it matures, the sharper its taste.

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How Strong Are You?

Tuesday January 20, 2015

Build muscle the safe way.

For those wondering how to build muscle, wonder no longer. By following these simple guidelines you’ll tighten, tone, and increase your strength. And women, you don’t need worry about bulking up to man-size proportions. Strength training has that effect on males, but not on females.

Contrary to what you may believe, strength training isn’t only for bodybuilders. Leichhardt Boot Camp suggests that tt should be a regular part of everyone’s exercise routine. Besides adding muscle mass, strength training comes with a host of other benefits. It protects the health of muscles and bones, reduces the risk of injury, helps control blood sugar, eases the aches and pains of aging, defines muscles, and burns calories.

It’s easy to be intimidated by the weight room at your gym. Muscular bodies and special equipment can scare people away. Take advantage of the knowledge offered by your personal trainer and schedule a one-on-one weight-training session to overcome your fear of weights. And if you’re new to strength training, keep these tips in mind.

Get Acquainted with Weights

Building muscle is done by using some sort of resistance. This may be in the form of your own body weight, free weights, weight machines, cables, or resistance bands.

Beginners should start slow and small to avoid injury and excessive soreness. Aim to do several sets of 8 to 10 repetitions or reps (a rep is completion of a single range of motion) of each exercise, resting a few minutes between each set. Each week, increase the amount of weight to challenge your muscles.

Give Your Muscles Rest

When you push your muscles to work harder than usual, tiny tears form in the muscle tissue. Tearing your muscles sounds scary, but it’s both normal and essential to grow in strength and stamina. As these tears heal and repair themselves, new muscle fibers grow. It’s important to give your muscles a day or two to rest and rebuild between workouts to avoid injury.

Many people like to alternate cardio and strength-training days. For example, Monday, Wednesday, and Friday are cardio days and Tuesday, Thursday, and Saturday are focused on strength training. Then, alternate the muscle groups you work so your muscles have even more time to recover. Tuesday focus on your chest, shoulders, and back; Thursday go with legs and gluteals, and Saturday focus on your arms and abs.

Eat for Your Muscles

When you’re planning to strength train, you ‘ll need to feed your muscles with the right foods. Building strong muscles requires a healthy balance of energy, protein, fats, vitamins, and minerals. You won’t be able to increase your muscle mass if you cut too many calories or if you fill up on sweets and junk.

The personal trainers at Leichhardt fitness center believe that protein is especially helpful for building new cells. Weightlifters who are serious about gaining strength and muscle should aim to eat two grams of protein each day for every pound they weigh. So, a person weighing 175 should eat 350 grams of protein. Good sources of protein include cheese, protein shakes, protein bars, nuts, eggs, and meat.

Before and after working out, fuel your muscles with a snack that includes both carbs and protein. Examples of workout snacks include a whole-wheat chicken wrap, trail mix, an apple and cheese, peanut butter crackers, or a protein bar.

Hydrate Your Muscles

Being even a little dehydrated can hamper your performance at the gym. Don’t wait until right before your workout to hydrate, but drink water throughout the day as well as before, during, and after your workout so your muscles have the hydration they need to function best. If your workout lasts longer than an hour, a sports drink may be helpful to restore your electrolyte balance.

One…More…Rep… To increase muscle size, strength, or endurance, you’ve got to overload your muscles. Otherwise you’ll be wasting your time. To make sure you achieve overload, lift until you’re unable to finish another rep.


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Doggie Diet

Thursday January 15, 2015

Be careful what you feed your dog. What’s safe for you may not be safe for him.

Dogs love to eat. Whenever food is out, they come running, searching for fallen crumbs and begging for a bite. Looking up at you with those big puppy dog eyes, it can be hard to resist sharing what you’re eating. But before you give in to their begging, think twice. Novato Fit Body Boot Camp explains that many foods that are completely safe and healthy for human consumption can be quite dangerous and even life threatening for man’s best friend. Be careful not to feed your dog the wrong foods or leave them where your dog may get into them accidentally.

A safe doggie diet does not include these foods.


It’s a well-known fact that chocolate isn’t safe for canine companions. All types of chocolate contain an ingredient called theobromine that’s poisonous to dogs. The darker the chocolate is, the more toxic it is for dogs. Dark chocolate and unsweetened baking chocolate are two of the most dangerous, while white chocolate is the least poisonous—though still dangerous.

Even a small amount can make a dog vomit, have diarrhea, be extremely thirsty, have seizures, experience an irregular heartbeat, or even die.


It may be your beverage of choice during the game, but if Max gets a drink, he’s in trouble. Alcohol affects a dog’s liver and brain like it does humans’, but it takes a lot less to do damage. (The smaller your dog, the worse the effects.) The fitness professionals in Novato claim that just a little sip can cause vomiting, diarrhea, nervous system problems, loss of coordination, coma, and possible death.

Garlic and Onions

They make dinner divine, but garlic and onions are quite dangerous for Bella if eaten in large amounts or eaten frequently. Any form of onion and garlic (raw, cooked, or powdered) can kill a dog’s red blood cells and cause anemia. Symptoms include vomiting, muscle weakness, lack of interest in food, and shortness of breath.

Grapes and Raisins

They’re one of those foods that easily roll off the table for Spot to find on the floor, but just a few grapes or raisins can lead to kidney failure in dogs. It’s unknown why some dogs can eat grapes and raisins and be fine, while others become quite sick. Vomiting or diarrhea is the fist sign, then Spot will become depressed, weak, refuse to eat, urinate often, and then stop urinating as the kidneys begin to fail. The dog may suffer from long-term kidney disease or may die.


You can’t function in the morning without your cup or two of coffee, but if Buddy drank a cup, he’d be in trouble—and there’s no cure. When a dog is exposed to caffeine in coffee, tea, soda, energy drinks, or certain medications, he may become restless, have a racing heartbeat, have muscle tremors, and begin to bleed.

Bones and Fat

No matter how much your dog begs for leftover fat trimmings and bones, don’t give them to her. This includes bacon! Too much fat can cause pancreatitis, an infection of the pancreas. Additionally, a dog can easily choke on small bones. If she swallows the bone, it may break and tear the digestive tract or cause an obstruction.

Yeast Dough

All bread bakers should beware the dangers posed by Daisy eating raw dough. Before bread bakes, it sits on the counter to rise. If a dog ate the dough, it would continue to rise in the dog’s stomach, causing horrible pain. Also, as the yeast ferments in the dough, it produces alcohol that can cause alcohol poisoning.

Additional Doggie Diet No Nos

The list of potentially dangerous foods for your dog also includes dairy products such as milk, ice cream, and cheese; macadamia nuts; candy or gum sweetened with the artificial sweetener xylitol; apple cores and peach, plum, and persimmon pits; raw eggs, meat, or fish; salt; human medications; spices; baking soda and baking powder; avocados; and moldy foods.

Dog Food

A dog may be man’s best friend, but that doesn’t mean they can eat what man eats. Keep your dog safe by feeding him or her a quality dog food that’s specifically designed to meet the nutritional needs of dogs. If you enjoy feeding your dog from the table, talk with your vet first and always be aware of doggie diet dangers.

Accidents Happen. In the event your dog eats a food that may be toxic, Novato fitness center urges you to call your local vet or the Animal Poison Control Center immediately.

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Bed Time Snacks

Thursday January 15, 2015

 Foods to avoid or eat to ensure a good night’s rest.

What do heartburn, trips to the bathroom, and insomnia have in common? They keep you from getting the quality sleep your body needs for optimal functioning. And they may all be caused by what you eat and drink in the hours before bed. Some foods hinder sleep while others actually promote it. It’s fine to have a small snack before turning in for the night as long as you’re smart about what you eat.

A personal trainer from McKinney Fit Body Boot Camp provided a few of the worst and best foods to eat before bed.

Worst: Greasy, Fatty Foods

Wonder why you suffer from heartburn and indigestion as soon as you lie down? It could likely be that cheeseburger or bowl of ice cream you ate earlier in the evening. Extra stomach acids are produced to digest heavy, greasy foods with a high fat content and fatty foods weaken the esophagus muscles that are supposed to prevent stomach acids from backing up. These two factors combine to cause heartburn.

Keep heartburn at bay by avoiding fast food, ice cream, fried foods, and cheese before bed.

Best: Food Containing Melatonin

Melatonin, a chemical that helps regulate and promote sleep, is produced by your body and is also naturally found in certain foods. Many people take supplements of melatonin to help them sleep, but all they may need is to eat one of a melatonin-rich food before bed. Pineapples, oranges, and bananas increase the body’s production of melatonin. One study found pineapples to increase melatonin levels by more than 266 percent, bananas by 180 percent, and oranges by 47 percent.

Tart cherries are your best bet at natural melatonin. Can’t sleep or fighting jet lag? Chow down on a handful of cherries and rest easy.

Worst: Spicy Foods

Wonder why you can’t sleep after that delicious Indian food you ate for dinner? Spicy foods may cause heartburn, upset your stomach, and stimulate your senses, all of which keep you from a good night’s rest. Lay off the spice and your sleep will be nice!

Best: Food Containing Tryptophan

Tryptophan is an amino acid that converts into serotonin and melatonin, two brain chemicals that help you relax and fall to sleep. Wonder why you feel so sleepy after a big Thanksgiving meal? It’s tryptophan! Did your mother ever give you a glass of warm milk to drink before bed? Milk is high in tryptophan, too. Other sources include bananas, honey, eggs, seeds, and nuts.

Worst: Caffeine

For many people, avoiding caffeine before bed is a no-brainer. Caffeine is a stimulant, the last thing you need for a restful night. Coffee, caffeinated sodas, energy drinks, and dark chocolate—all high in caffeine—should be avoided in the four to six hours before turning in for the night.

Best: Complex Carbs

Other foods like turkey that promote production of serotonin are complex carbohydrates (whole grain crackers, cereals, pastas, and rice). Better yet, combine complex carbs with foods that contain tryptophan. A small bowl of whole grain cereal and milk or crackers and peanut butter are two options.

Worst: Foods High in Protein

Yes, your body needs protein. Just not right before bed. Protein is one of those foods that takes your body a long time to digest. Sleep slows the process of digestion even further. Your body may have trouble focusing on sleep if it’s working to digest a steak, pork chop, or chicken breast.

Best: Foods High in Potassium

McKinney BootCamp suggests that you ditch the protein and go with potassium instead, as it helps your muscles relax. Foods like bananas and sweet potatoes are high in potassium as well as complex carbs, making them great bedtime snack foods.

Just Right. Both going to bed overly stuffed or hungry can disrupt your sleep, so eat a small snack of the right type of foods an hour or so before turning in for the night.

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Safe Smoking?

Tuesday January 13, 2015

Since e-cigarettes don’t contain the harmful chemicals and tar found in regular cigarettes, are they a safe alternative?

There’s a new fad among smokers: e-cigarettes. Short for electronic cigarettes, e-cigarettes are powered by batteries and are made to look like cigarettes, pipes, cigars, pens or even USB memory sticks. Rather than releasing foul-smelling tobacco smoke, e-cigarettes emit water vapor that contains nicotine and flavoring from an inner cartridge. It’s this aerosol that’s inhaled instead of smoke. Using e-cigarettes is commonly known as vaping. Manufacturers claim their product to be a safer alternative to traditional cigarettes, but doctors and the FDA disagree.

While e-cigarettes may be the lesser of two evils, they’ve only been around for a few years, so their danger is essentially unknown. Are they safe or just safer? A fitness center in Chester reviewed several articles and uncovered the good and the bad about e-cigarettes, so you can be an informed consumer.

The Better Side

When compared to traditional combustible cigarettes, the e-cigarette is a safer alternative for the following reasons. First, they don’t contain tobacco or create smoke. Second, they only contain propylene glycol (PEG), flavoring, and may or may not contain nicotine. This is in contrast to regular cigarettes, which contain nicotine and PEG, as well as 4,000 chemicals and 43 known cancer-causing agents.

E-cigarettes are marketed as a safe way to “smoke” in smoke-free locations like restaurants, as a healthier alternative for those already addicted to nicotine, or even as a way to quit smoking altogether. Another positive when it comes to e-cigarettes is that they are green. A personal trainer in Chester explains that, no smoke is emitted and less trash is created.

The Bad Side

Safe as they may seem, you’re still inhaling harmful substances into your lungs with an e-cigarette. Nicotine is a highly addictive substance that’s known to increase your risk of heart attack, raise blood pressure, constrict arteries, and speed up your heart rate. Additionally, liquid nicotine, like that found in e-cigarettes, is poisonous. If a child or pet drinks or touches liquid nicotine he/she could be seriously poisoned or even die.

Another downside is that e-cigarettes haven’t been around long enough for studies to be performed on the effects of long-term usage. This means potential health risks are unknown.

While some hope e-cigarettes will lessen a person’s exposure to nicotine, the electronic alternative may actually do the opposite, since e-cigarettes can be used in situations where you couldn’t smoke before.

Additionally, though e-cigarettes aren’t supposed to be marketed to minors, enticing flavors like bubble gum, cotton candy, and Mountain Dew are available. And once kids are exposed to nicotine through an e-cigarette, they’re likely to start smoking.

What Side Wins?

You can decide for yourself the risks and benefits of e-cigarettes, but it’s probably best to err on the side of safety. However, if you want to quit smoking regular cigarettes, vaping may be the way to go. A recent study showed e-cigarettes to be 60 percent more effective at helping you quit the habit than gum, nicotine patches, or using nothing at all. This is because e-cigarettes come in various nicotine strengths. They allow you to start out full strength and over a period of time lower the strength until you’re nicotine-free.

Either way you look at it, e-cigarettes are gaining popularity and press. Vaping is now a booming business with more than 450 brands on the market and 7,000 flavors to choose from. Will you buy into this new industry?

E-Cig Science. Chester Fit Body Boot Camp reviewed a recent study in Britain, which claims that electronic cigarettes could save the lives of 6,000 smokers each year.


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Don’t Be Fooled

Thursday January 08, 2015

Recognize the signs of a diet scam.

All you want to do is lose some weight. How hard can it be? When you hear of a new diet plan or supplement that promises great results, you can’t help but be hopeful. Could this be the one that works?

When considering a new weight loss product, Chester Fit Body Bootcamp believes that it pays to be skeptical. Know the facts before you buy into what it promises because it may not live up to its claims. Yes, you may lose some weight but it may be unsafe or short-lived. You want to lose weight, not money, time, and energy on something that doesn’t work.

Is it legit or a scam? Use these seven tips to evaluate the claims of a weight loss program.

Lose Weight Without Diet or Exercise”

When a product promises weight loss without the tried-and-true combination of diet and exercise, be on your guard. There’s no magic pill for weight loss. It takes time and hard work for everyone. Weight loss happens when you burn more calories than you consume. This is done by making changes in the way you eat and getting enough exercise.

“Lose 10 Pounds in 10 Days”

There are those times in your life that you want to lose weight fast. An impending high school reunion, friend’s wedding, or beach vacation can all make you want to hop on the fast train to weight loss. But be wary of products or diet plans that promise quick weight loss. It isn’t safe to lose more than a pound or two a week. Starving yourself may lead to fast weight loss, but it doesn’t last and isn’t healthy.

“Eat Whatever or However Much You Want”

Of course a diet plan that lets you eat your favorite foods would sound appealing. But filling your face with cakes, cookies, and cream puffs isn’t going to do the trick. You’ve got to make lasting diet changes, switching fattening, high-calorie foods for healthy, low-calorie substitutes. Yes, an indulgence here and there is allowed, but should not be the norm. If a diet plan sounds too good to be true, a personal trainer in Chester claims that it likely is.

“Herbs That Boost Your Metabolism”

The idea behind these diets makes sense. If your metabolism works faster, you’ll burn calories faster. Weight loss scams take advantage of this idea. To make matters worse, the FDA doesn’t monitor herbs, leaving manufacturers the freedom to make whatever claims they want. While the herbal supplements are usually just ineffective, they can be dangerous.

“Drink Tea, Lose Weight”

Herbal teas are the source of another popular diet scam. The high caffeine content may help you lose water weight and slightly increase your metabolism, but not enough to provide lasting benefit. If drinking these teas keeps you from eating more or drinking sodas, milk shakes, or fancy coffee drinks, you may save calories and lose a little weight, but it’s probably not an effect of the herbs.

“Patches for Weight Loss”

Just like skin patches to help you quit smoking or control your diabetes, now there are patches that are supposed to help you lose weight. Patch manufacturers claim the patch helps burn fat, boost metabolism, and suppress the appetite as the herbal ingredients slowly but continually enter the blood through the skin. Chester boot camp reviewed numerous studies that prove these patches do not live up to their claims.

“Body Slimming Wraps”

Sounds like an interesting theory, doesn’t it? Squeeze your body into a thick sweat suit with the intention of locking in body heat and melting away pounds. Body wraps and slim suits may help you lose a little weight, but the weight loss is due to excessive sweating. Drink a little water and the weight will quickly return.

Any time you are tempted to get a new diet product, my advice would be to look into what the claims are and if they can be substantiated by science. What people want is a magic bullet and quick fix, and that’s never going to work. If it sounds too good to be true, it is.”—Nelda Mercer, Dietician

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Silent or Painful?

Tuesday January 06, 2015

Could your pain be due to gallstones?

You’ve heard of kidney stones and the horrible pain they cause, but have you heard of gallstones? Under your liver, there’s a pear-shaped sac called the gallbladder. This small organ has the job of storing bile (a digestive juice made by the liver) and secreting this substance into the small intestine to help digest food. When bile contains too much cholesterol or pigments, hard particles can form ranging in size from a grain of sand to the size of a golf ball. Many people can have gallstones and never know it, but for those who experience symptoms, the pain can’t be ignored.

The fitness professionals at Leichhardt Fit Body BootCamp have provided key things you should know about gallstones.

Who’s at Risk?

The biggest risk factor for gallstones is obesity. Being overweight raises your cholesterol and hinders the gallbladder from completely emptying its contents. Weight isn’t the only thing that puts you at risk. Your parents do, too. That’s because gallstones seem to be hereditary, so if your mom, dad, or siblings have suffered from gallstones, you’re at an increased risk.

Women and older folks are more prone to this condition, as are diabetics and those on drugs to lower cholesterol. Since the hormone estrogen raises cholesterol and hinders gallbladder function, pregnant women and women on birth control pills or hormone replacement therapy may be more prone to develop stones.

Even folks trying to get healthy are at risk, so be careful how quickly you lose weight. Losing too fast causes your liver to secrete more cholesterol than normal and fasting slows gallbladder function, putting you at increased gallstone risk.

However, Leichhardt gym center suggests that a poor diet also increases your risk. Too much fat and cholesterol and not enough fiber make conditions favorable for gallstones to form.

What Do They Feel Like?

If you have gallstones, they will hopefully be the silent type without any symptoms. In the event you’re fortunate to have such gallstones, you won’t know you have them until tests for other conditions reveal them. Stones without symptoms can be left alone without treatment.

Not everyone is so fortunate. When gallstones get stuck in a duct and block the secretion of bile, you may experience pain in your upper back, upper abdomen, and right shoulder that lasts for a few minutes to several hours. Nausea, vomiting, indigestion, heartburn, gas, and bloating are other common symptoms.

What Will the Doctor Do?

Any time you have unexplained pain you should see your doctor. Seek immediate help if your symptoms are like those listed above. Various tests are used to diagnose gallstones, including blood tests, different types of ultrasounds, a CT scan, or a special scan used to test gallbladder function.

Unlike kidney stones, gallstones aren’t just removed. The majority of the time, a diagnosis of gallstones requires surgery to remove the gallbladder. Called a cholecystectomy, this surgery can now be done laparoscopically, so it’s minimally invasive and offers a quicker recovery. When the gallbladder is removed, bile flows straight from your liver to the small intestine without negative consequences.

For those who aren’t good candidates for surgery, medication can be taken to dissolve the gallstones, though it may take years for the stones to go away, if they go away at all.

Can I Prevent Gallstones?

Gallstones can strike anyone at anytime, but there are a few steps you can take to reduce your risk. A good start to gallstone prevention is to eat meals at regular times each day. Skipping meals or going long periods without eating can increase the likelihood of gallstones.

Planning to lose weight? Make it a slow, gradual process. A personal trainer in Leichhardt believes that one to two pounds a week is considered safe and healthy. While trimming down at a fast and furious pace may be your goal, losing too quickly will put you at risk for gallstones.

But don’t let the slow-and-steady approach keep you from your goals. Obesity is the number one risk factor for gallstones, so do what it takes to maintain a healthy weight through exercise and diet.

Understanding Bile. The liver produces three cups of bile each day. What is bile? It’s a brown liquid made up of bile salts, bilirubin, lecithin, and cholesterol. Bile salts and lecithin break up fat for digestion and bilirubin is a waste product that gives stool its brown color.

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Get Off Your Seat!

Thursday January 01, 2015

 Top 10 reasons why sitting is bad for your health.

Today’s typical lifestyle isn’t nearly as active as it was 100 years ago. Back then, people had to harvest their own food, wash clothes by hand, and walk to town. Helpful as technological advances are, one downside to it is that it can easily make people lazy. From sitting at a computer screen all day or sitting in your car to and from work to sinking into the couch watching television at night and cutting the yard on your rider lawn mower, people just aren’t as active as they used to be. The fitness professionals at McKinney Fit Body Boot Camp believe that this sedentary lifestyle has a negative affect on health to the point of shortening life expectancy.

What’s so bad about sitting and what can you do about it?

Health Problems

You have a job that keeps you on your backside for hours each day. It can’t be that bad for you, can it? Yes it can. In fact, sitting for long hours each day has been linked to multiple health conditions including heart disease, colon cancer, endometrial cancer, blood clots, high blood sugar, heart attack, obesity, high blood pressure, type 2 diabetes, high cholesterol, excess weight around the waist, poor mental health, premature death, and death from cancer. Ready to stand up now?

What’s So Bad About Sitting?

When you sit for long periods, your muscles don’t burn much fat, so it’s easier to gain weight. Sitting around all day also slows your blood flow, as your heart isn’t getting exercised. Prolonged periods of sitting can also make you eat more than you need to, even though you’re not expending much energy. (Think: snacking mindlessly on popcorn, chips, or ice cream while watching TV.) In addition, a lack of physical activity raises blood sugar levels because your muscles aren’t using stored glucose for energy. All these factors contribute to an increased risk of weight gain, heart problems, diabetes, and cancer.

An Active Lifestyle

For some reason, studies show that people who sit most of the day can’t make up for their sedentary lifestyle by getting regular spurts of exercise. So even if you exercise each day like you’re told, too much sitting is still bad for you. Yes, exercise is good for you and getting some is much better than not getting any at all, but the key is to incorporate physical activities into your daily routine throughout the day, not just in one 30-minute time frame at the gym. McKinney fitness center recommends getting out of your seat at least every half hour to move around.

Get Moving

Whenever you have the chance, get out of your chair do some sort of light activity. Here’s how to get started.

• Rather than sitting at a desk all day, use a standing desk or high counter.

• Stand up or pace the floor while you’re talking on the phone.

• While at work, use a smaller coffee cup or water bottle so you’ll have to get up more frequently to get a refill.

• Take a walk during your lunch break.

• On long car rides, make frequent pit stops to stretch your legs.

• During commercial breaks, get off the couch and do some push-ups or sit-ups.

• Stand up while you’re folding laundry.

• Plan family events around fun physical activities rather than movies and board games.

Get Your 10,000

Many people find it helpful to have a goal to work towards each day. For long-term health rewards and to reduce your risk of chronic disease, you should aim to take at least 10,000 steps a day. For weight loss and to get in shape, you’ll likely require more than that, but 10,000 is a good place to start.

Wearing a pedometer is a simple way to track your number of steps. If you’re not getting your daily recommended number of steps, work to increase your total by 20 percent each week until you reach 10,000 on a consistent basis. Then keep going!

Risk Watch. McKinney bootcamp reviewed several studies and found that adults who watch more than four hours of TV a day have a 50 percent greater risk of death and a 125 percent increased risk for heart problems compared to adults who watch less than two hours of TV a day.

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