Weightlifting best for fat loss

Cardio vs. Weight Training for Fat Loss

Not seeing results in your workouts?  There may be many reasons…let’s look at a few:

You’re doing too much cardio or you’re only doing cardio.   To improve the shape of your body, cardio is not the best
option.. Yes, you will lose weight at first from cardio and fad diets, BUT, what you’re losing is water, not fat. This will leave you dehydrated and you’ll get headaches if you stick with it long enough. We’re not knocking cardio whatsoever. Cardio has its place, but if your goal is permanent fat loss, weight training is your best bet. At The Firm U, we use a Bio-impedance scale that measures water, fat and muscle weight in pounds. We can track your progress to keep you motivated and on track with your fitness goals. Most bathroom scales just measure total weight. With our scientific information, you can intelligently adjust your fitness program and permanently burn the fat weight.

You’re not training with weights. There is no metabolic effect after a cardio workout. When you burn 500 calories doing cardio (takes
about an hour), that’s all you get. When you burn 500 calories with weight training, you not only balance your muscle and bone structure, you continue burning calories as your body repairs the breakdown and buildup of muscle, increasing your metabolic system. The result: FAT WEIGHT LOSS, not water weight loss. Muscle burns more calories at rest. We’ve got you covered with #1 below.

You’re diet needs to be cleaned up.  You think you’re eating well, but you’re filling your body with inflammatory foods and disease-causing agents. We’ve got you covered with #2 below.

You could be insulin resistant or diabetic and not know it. If you have either condition, you’re only burning sugar for energy and never getting to fat. We’ve got you covered with #3 below.

These Three Fitness Components Solve All The Above

1.  Personal Training.  I’ll create a custom training program to help you achieve the results you want, whether it’s to build muscle, bur fat, or both.  I can work with you 1:1, or if you prefer to workout with a friend, I’ve got great options for duo training and you can achieve the SAME results as one-on-one training.

2.  Nutrition. Eat our Fit N Firm Foods for meals and enjoy a MariGold bar in between. Both are not only delicious and satisfying…they’re also made with only the highest quality ingredients and are anti-inflammatory. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health; provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients (healthy plant foods).

3.  Hormonal & Weight Loss Blood Panel. This test is optional; however, it is also one of the greatest tools to fix that person that has tried everything. A comprehensive lab blood test can detect many issues and conditions that may be getting in your way of losing belly or butt fat for good. It takes about a week to get back from our lab, our doctor reviews the results and addresses your situation with suggestions to get your hormones or other discrepancies to get you balanced.

It takes a deficit of 3,500 calories from your total caloric intake to burn one pound of fat. To lose one pound a week, you’d burn 500 calories every day doing about an hour of cardio for seven days a week to burn one pound of fat. With our program, you weight train 3 days a week for a one hour session and burn calories every hour of the week (168 hours), even at rest! We’ve just given you four hours back in your schedule. Imagine what you could do with an extra four hours a week. Important to remember… The Purpose of exercise is to not burn as many calories as you can in one training session, but to stimulate your muscles to burn calories when you’re resting! See image below….

Would you like more information? Click here to send a private message, or call (832) 755-1949.

 

 

Fat Loss

Fat Loss IS Possible During the Holidays

We are extremely proud of The FIRM U client, Kyle Kettler. He has a TOTAL FAT LOSS TO DATE OF 35.3 LBS. While many people gain weight during the holidays, under trainer Ray Bessette’s direction, Kyle managed to lose 2.8 lbs. of fat while maintaining his muscle mass.

Kyle has put into practice the lessons he’s been learning from Ray about sustaining his fat loss during a season of indulgence. Kyle is the perfect example of digging deep and doing the work. He knows this is a marathon, not a sprint. Kyle is learning lessons for life and is a role model for his three young girls and everyone following his story. Keep watching for more updates. Kyle’s next goal is to get under 400 lbs. We’re sure he’ll be there soon!  Stay tuned for further progress updates.

Read more and watch videos about Kyle’s journey here.

Are you ready to start on a fat loss goal or general fitness goal for yourself? Contact us today to discuss how The FIRM U can help you get started.

New Year, New Fit N Firm Foods Menu

Happy New Year!  We hope everyone had a wonderful holiday and are looking forward to the many possibilities a new year brings.

Fit N Firm Foods Reopens After Holidays
First 2018 Delivery January 4th

Kerrie has been enjoying the holidays, but she’s put together a wonderful menu full of new items to ring in the new year.  Download your own copy of the January menu here.  The first delivery to The FIRM U is on January 4th.   To get your taste buds watering, check out a few brand new items Kerrie created for you.  Place orders on the Fit N Firm Foods website.

Menu Items Debuting in January 2018

Kerrie will be making a Beef Pho (beef bone broth) which is available Mondays & Thursdays only.  You’ll love her version of rich beef bone broth infused with star anise, cinnamon, ginger & garlic with zucchini noodles, beef brisket, bean sprouts, jalapeño, onions, cilantro, basil & sriracha.

We now have a low carb version of a famous chicken and biscuit breakfast sandwich.  Ours is tastier than the fast food version and healthier for you.  Chicken Biscuit with Cauli Hash Browns ~ Almond crusted chicken breast on an almond cheddar biscuit & cauli hash brown.

And how about this Portobello Burger, a 5 oz. (1/3lb) Burger topped with caramelized onions, wilted garlic spinach, tomato, cheddar cheese, & sandwiched between grilled Portobello mushroom served with zucchini fries.  This burger and fries are better tasting than your favorite burger and fries, and much friendlier on your physique and your gut.

Want to See Something Special on Future Menus?

Our main goal with these meals is to provide our customers with meals that leave you feeling satisfied while nourishing your body with essential nutrients and anti-inflammatory properties.  If you have a favorite meal you’d like Kerrie to overhaul for you, please drop her a line at fitnfirmfoods@icloud.com.

Lose Weight with Fit N Firm Foods

December Menu is Now Available

Is it your goal to lose weight, feel great, eat healthy?  Then search no more!  Our December Fit N Firm Foods Menu is available for download.  Visit Fit N Firm Foods to place your order.

No time to cook or looking for a quick healthy meal. Skip the foods from local fast food restaurants which are laden with trans fats and saturated fats, high carbs and calories, and inflammation. Instead, stop in at The Firm U to pick up a delicious, freshly prepared meal that will leave you feeling full and satisfied.

To see what makes us different from other prepared meal services, please refer to The Firm U Prepared Foods Comparison Report.

 

 

 

Enjoy The Holidays without Giving in to Your Fitness Goals

As the holiday season is approaching, if you are working on a fitness goal or are normally fitness and health conscious, you may be feeling anxious about the get-togethers you’ll be going to that revolve around food. Maybe you’re worried about the effect on the scale and your waistline. The holidays don’t have to derail the progress you have already made or keep you from achieving the goal you set for yourself. IT IS POSSIBLE to ENJOY everything about this time of year and stay on course so you start out the New Year ahead of the game. Here are a few tips to keep you on track.

START YOUR DAY OFF RIGHT.

There will be hustle and bustle in your house this time of year. Whatever you have planned, make sure you start your day with a good, healthy meal. Don’t eliminate this very important meal of the day. The American Dietetic association suggests that adults who eat breakfast have an easier time losing weight, while those who don’t are 460 times more likely to gain weight. Make sure to include a lean protein, a complex carb like oats. Careful here….If your body fat % is over 30% (1st stage of clinical obesity), you may want to avoid carbs. However, if you do drastically cut carbs, make sure your getting your 1:1 ratio of omega 3 & 6 fats.  We recommend the EFAs we sell at The Firm U.

GYM OPEN?

Is your gym open on Thanksgiving Day? Why not get up early and get in a quick workout before all the Thanksgiving Day activities start. You’ll feel better about it. Many gyms have reduced holiday hours…get in early and get it done! The FIRM U is OPEN Thanksgiving Day from 7:00a to noon. Come on in and get your workout on!

THINK TWICE ABOUT IT.

Choose the white meat (breast) of the turkey rather than the dark meat (thigh or leg) and avoid eating the skin. See below how the different meat types stack up against one another.

Mashed potatoes = mushy middles. At over 200 calories a cup and close to 40 grams of carbohydrates in mashed potatoes, you could choose Mashed Cauliflower instead and save yourself over half the calories and 25 grams of carbs. Your guests will barely taste the difference. They’re quick and easy to make. Just take a head of cauliflower and steam for about 15 minutes then transfer to the food processor or blender in small batches and blend with some garlic, a drizzle of olive oil and some low sodium beef broth added in an amount to get to your desired consistency. You’ll never want mashed potatoes again. These are delicious! Cauliflower is a cruciferous vegetable which has been shown to protect against cancer. Why not eliminate the potatoes and go for the cauliflower!

Pecan pie is a traditional Thanksgiving dessert you’ll probably run up against this season. Just one slice has over 500 calories with half those calories from fat and 64 staggering grams of carbs. You would have to walk very briskly (4.5 mph) for 90 minutes to burn off that one piece of pie. So, think about it….is it Worth it? You can still enjoy the tastes of fall and Thanksgiving without all the guilt. Instead or pecan pie, why not prepare our 50 calorie per serving Crustless Protein Pumpkin Pie recipe? Pumpkin is a good source of Vitamin A, so have some!

BE PREPARED…

• Sounds silly, but plan and rehearse how you are going to deal with temptations at the upcoming event.
• Don’t go to the social event hungry. Have a Marigold Bar ahead of time and pack one in your purse or pocket when you go.
• Stand away from the food. You could be tempted to graze on unhealthy options.

DID YOU OVERDO IT?

Enjoy yourself this holiday season, but don’t let the feasting around the season turn into a complete abandonment of your program. Remember, no one is perfect, and you don’t want to beat yourself up if you help get off course a little bit. Think of it this way: this new way of life for you is a journey. If you were on a road trip to Washington and you made a wrong turn in Utah, you wouldn’t turn around and go home, would you? No, you’d get your map out and get back on course and continue to Washington. The same philosophy applies to your journey to improved eating habits and fitness. Find your way back to the intended course and continue on your journey!

HAPPY THANKSGIVING FROM ALL OF US AT THE FIRM U!

 

 

personal training houston

Gleannloch Farms Resident, Jeff Udelson, uses strength training to heal elbows and avoid surgeries

In 2016, Jeff Udelson had spent over two years suffering with pain in both elbows. He was diagnosed with Medial Epicondylitis (Golfer’s Elbow) on his right arm and Lateral epicondylitis (Tennis elbow) on the other. Jeff has been an avid golfer for many years and the pain he was experiencing made enjoying the game he loves difficult if not impossible. Jeff went to an orthopedic surgeon who started him out on conservative, non-invasive treatment which included several rounds of cortisone injections in both elbows; two months of physical therapy; Airrosti treatments; acupuncture; and cryotherapy.  With no relief from these treatments, Jeff did what most people do…went to another orthopedic specialist  On July 19, 2016, Jeff had a visit with the specialists at The Fondren Orthopedic Group who had him get an MRI. Given the MRI results and everything else Jeff had tried with no success, the doctor said the best option for him would be surgery, which he scheduled for December 2, 2016.

On August 23, 2016, Jeff came to The FIRM U and met with Owner and Co-Founder, Ray Bessette. After this meeting, everything changed for Jeff. Ray assessed Jeff’s elbow condition and developed a plan for Jeff. Ray’s initial goal was to create circulation in Jeff’s elbow to speed up the healing process in the area and slowly build strength and flexibility in the forearm area. Improving grip strength by building the muscles of the forearm can improve Jeff’s ability to perform day-to-day activities and get him back to playing tennis and golf. Once hearing this plan, Jeff committed to working out with Ray three days a week. Jeff had other fitness goals in addition to eliminating his elbow pain which were to lose belly fat, increase range of motion and correct bad posture.

Ray began with using light cable and dumbbell weights with bands to stretch and create strength around Jeff’s forearms and wrists. Ray had Jeff apply ice to his forearms after workouts to the reduce inflammation. Ray also had Jeff work out his legs, explaining that the best way to lose belly fat, gain better posture, burn more calories even at rest, and to not overtrain his upper body was to achieve a better body balance by working the larger muscles…his legs. This helps build muscle mass, and muscle tissue burns more calories — even when you’re at rest — than body fat. After a couple of weeks, Jeff started slowly adapting to lifting heavier weight.

Ray also worked on Jeff’s nutritional intake and suggested a hormonal blood panel* to check for his A1C (sugar levels), CRP (Inflammation levels), Testosterone and Cortisol levels to name a few. A deficiency in any panel mentioned could influence Jeff’s elbow condition as well as his overall health.

The prescription for exercise, diet and supplements worked perfectly. After two months, Jeff was moving and doing daily activities with little to no pain, he canceled his December 2nd surgery and even got off his pain and inflammation medications.

Jeff continues to train with Ray and he continues to show improvement, not only in his elbows, but in other areas. Jeff has loss 16 lbs. of fat weight; his cholesterol & triglycerides levels have come back to the normal range; his posture, range of motion, strength, energy, muscle tone and flexibility have all dramatically improved; and he claims he hits the golf ball further than he ever has!

“I can now say that after more than 12 months of working out with Ray, I am now pain free and no longer need surgery…and I look and feel better than I have in years! THANKS, RAY!!”

This is one example of results achieved with personal training and corrective exercise techniques.  It starts with the foundational fitness assessment and use my vast knowledge and education with corrective exercise techniques and thorough understanding of the body’s structural system (bones, muscles, tendons, ligaments, joints, etc.), we can help you strengthen your weaknesses and get you back to doing what you  love, whether is golf, dancing, swimming, tennis, playing with your children/grandchildren or walking the dog.

Contact me today to schedule your free fitness assessment, email ray@thefirmu.com or  call 832-755-1949.

Fit N Firm Foods Website Up & Running

We are pleased to announce that the website for our Fit N Firm Foods Anti-Inflammatory Meal Service is up and running.

Menus are published monthly. Download our November menu here, and place your order in our online store here.

Click here to meet our chef, Kerrie Bikram. You will be inspired by her story!

Read this Comparison Report for more information about what makes our meals far superior to other meal prep or home delivered packaged meal services.

November Fit ‘N Firm Foods Menu Now Available

Our November Fit ‘N Firm Foods menu is now available for you to download here. Orders can be placed in our online store here.

All our meals have anti-inflammatory properties, which means they have enzymes (no preservatives) that break down when exposed to air and can be digested (no bloating).

The meat used in our meals is 100% grassfed & the fish is caught in the wild environment. This means you get your Essential Fatty Acids which oxygenate your body and help prevents cancer (cancer can’t grow where there’s oxygen).

Omega-3s are important for heart health and they are more abundant in grassfed animals and wild caught fish.

Grassfed animals have 2X as much CLA (conjugated lineal acids) which are associated with reduced body fat.

Grassfed meats are lower in fat than grain fed.

We use only high quality fat sources (avocados; coconut oil; EVOO; grassfed organic butter, walnuts, almonds). Meals higher in natural fat reduce inflammation in the body, enhance flavor, and leave you feeling satisfied.

All our meals are <10g carbs. Food items traditionally made from processed flours or high carb sources are made with alternatives such as cauliflower, almond flour, almond meal, etc.

All our food is from farm to table and is cooked fresh daily. We use no preservatives and we never freeze either the ingredient we use nor the meals we prepare. We suggest enjoying them within two days.

Kerrie Bikram, Fit N Firm Foods Chef

I want to introduce you to a remarkable young woman. Her story is a testimony to the power and ability to heal medical conditions and transform your mind and body through proper nutrition; effective, regular physical activity; a steadfast spirit; and a phenomenal support system. The FIRM U is not only extraordinarily proud of her, but we are equally as pleased we have entered into a partnership with her to provide our clients and the community with a premium service we are launching on Monday at The FIRMU called Fit N Firm Foods, home-cooked, nutritionally balanced meals sold onsite at The FIRM U.

Kerrie Bikram

“Hi! I’m Kerrie Bikram, 39 yrs. old, born and raised in the Caribbean island of Trinidad n Tobago. Moved to the US when I was 11 yrs. old with my parents and 2 elder sisters. I am a business owner and recently opened my own catering company.

I was never a skinny girl growing up nor was I extremely overweight, I was always somewhere in the middle. Even when I was in my 20s my mom would say it’s just baby fat, (moms, go figure). When I hit my 30s I started gaining weight and no matter how much I exercised or starved myself, the scale kept going up and up and my clothes got bigger and tighter…so tight I ended up being a whopping size 24. At that weight, I was extremely depressed, I suffered from anxiety of being in public meeting new people, and had very low self-esteem. I couldn’t walk for very far distances or even climb stairs because I would be so winded.

It was back in December of 2015 after the holidays had passed, I was suffering from plantar fasciitis and it had gotten so bad that I ended up on crutches. With having plantar fasciitis and having to use crutches to get around, I found it very difficult because I was extremely overweight. It was one day I had just come out of the shower and was looking at myself in the mirror and was very unhappy with what I was seeing. I knew I had a huge problem on my hands, but self-denial can be a very strong thing and I couldn’t believe I had allowed myself to get like this. My skin had become discolored and velvety (the scientific name is Acanthosis Nigricans) especially under my breasts, between my thighs wherever there was a skinfold, it had become discolored (4 shades darker than my normal skin color). I had also noticed my cheeks had become discolored, I remembered thinking “Oh, it might just be age spots,” but that was just me being in denial that something was wrong. I even started bleaching my skin thinking it would go away. WRONG! At that point, I literally felt like my body was decomposing from the inside out.

I started doing some research about Acanthosis Nigricans and after countless hours of reading articles I was faced with the reality that I might be pre-diabetic. I went to the doctor and after doing blood work, guess what? The doctor had his prescription pad out even before I asked what the results were. I was prescribed with medication for high blood pressure and medication to help me in my pre-diabetic state. I refused to take those types of medication, because I knew once I took it I was going to give up and live that way…probably forever or until I died.

So, January 7th 2016 came around…I still remember the date because it was the day I changed my life forever. I began with cutting out all soda, juices, carbs, that “butter” where you so called can’t tell the difference from the real stuff, you know what am talking about. I had done enough research to know that I was going to give the Ketogenic Diet a try. Who doesn’t want to do a diet where you don’t need to exercise to lose weight right. My first 6 months was rough, but I did manage to lose weight. In July 2016, I went on vacation for 1 month which also meant a vacation from my diet. The next day after I returned from vacation, I went hard into Keto and by then I still wasn’t exercising…maybe once a week if I felt like it, but the weight kept coming off. My diet consisted of grass-fed meats; organic, free-range poultry; wild-caught seafood; organic, low carb veggies (cauliflower, broccoli, green beans, etc.); lots of green leafy veggies and tons of grass-fed butter; coconut oil and olive oil.

After 6 months passed, guess what? My skin cleared up by 2 shades and the so-called age spots on my face started to disappear. I had begun to like where this was going, so I decided to include exercise. I already had the food part taken care of, now I needed the extra push and help.  In December of 2016, I joined The FIRM U. I had no idea what type of gym this was when I joined. All I remembered seeing was that it was a clinical gym and I thought, “shoot, they can help me lose weight,” plus I knew that I didn’t want to be working out at a mega gym and must deal with all that gym intimidation. So, after driving past The FIRM U for more than 100 times, I mustered up the guts to go in. I met with Ray Bessette, the owner of The FIRM U. We spoke about my health and he told me about what services The FIRM U provides there. After seeing the environment, I knew I wanted to give it a try…plus I was sold the minute I saw the picture of Ray with Mr. Olympia himself…Arnold Schwarzenegger! Who doesn’t love Arnold? I also knew I couldn’t do it on my own, I needed a trainer to help push me. Ray introduced me to Deborah Noel, one of the trainers at The FIRM U, and when I shook her hand for the first time and I’ll never forget it, I thought to myself holy s**t she has a hell of a grip; I am in trouble, but that didn’t stop me from joining anyways. I signed up for 3 months and expected to come out of there with abs of steel, killer legs and a slender new body. Boy, was I so very wrong, instead I got way more.

Fast forward it’s September 2017 and I am still at The FIRM U. I absolutely love it there and I still have my wonderful trainer, Deborah, I went from a size 24 to a size 14. I feel great I am much stronger physically and mentally than I have ever been in my life because of my Keto diet, my weight training and the support of my trainer and everyone at The FIRM U. I no longer suffer with my plantar fasciitis, I can run, walk, climb stairs and not get winded like before. My anxiety is gone and I no longer am depressed, or have low self-esteem, but I still must work on my self-image cause face it no matter how much weight we lose we still have that tendency to feel fat, and yes, I still find myself walking towards the plus size section of the department store. I like that am gradually losing the weight and am more than happy with the pace that I am going.

I recently had my blood work redone and I can happily say I am no longer a pre-diabetic or suffer from high blood pressure, except now I was diagnosed with PCOS, which explained why my weight is slowly coming off and am more than okay with that.

I have learned that things don’t just happen overnight it takes time whether you are building muscle, losing weight, maintaining a healthy lifestyle or just changing your bad habits. I have moments where I slip and eat something bad, but its ok. I no longer beat myself up about it because and it’s just part of being human and no one is perfect, and yes, my body and mind is still a work in process.

I’m thrilled to partner with The FIRM U to provide Fit N Firm Foods. These are FIRM U-approved meals created specifically for and sold on location at The FIRM U. I will use my personal experience with nutrition research to eliminate certain health conditions and to lose weight to create culinary creations. All meals are prepared with the highest quality ingredients, lean proteins, healthy fats and are low in carbs. I use no artificial preservatives, colors or flavors and all meals are made from scratch every day. They are perfect for those with a busy lifestyle.

Thank you for allowing me to share my story. I hope it will inspire you if you’ve been considering starting your own journey to improve your health. If you don’t know where to begin, any of the professionals at The FIRM U can help you get started.”

For More Information

Please call (833) FIRMU-Up for more information on Fit N Firm Foods. Kerrie is available to cater your next special event. She would love the opportunity to provide you with healthy, delicious meals that will satisfy your soul and your hunger.

Photos provided by Kerrie illustrate her transformation progress and a few representations of mouthwatering meals she has created, from top to bottom:

Lemon muffins (Low carb / keto)
Sous Vide Lamb Chops
Grilled chicken and avocado
Red Thai Chicken Curry over Cauli Rice (Low carb / keto)
Pan Seared Snapper, Grilled Shrimp w/Brown Butter Sliced Almonds and Roasted Butternut Squash