Interview with an 86 Year Old Cancer Survivor

How It Began

Mike is an 86-year-old client who, 15 years ago, was instructed by his Cardiologist to begin exercising to improve his overall health. He was on several preventable medications, 12 to be exact.  Not sure where to begin, Mike contacted me for help.

Goal Setting at Our First Meeting

The initial fitness assessment revealed his health goals, physical limitations, and nutritional habits.  We developed a fitness plan that was realistic and sustainable for him.  We agreed on an initial goal to get his body fat percentage under 30%, which is out of the clinically-obese range, while still maintaining and even gaining muscle mass.

Success

In just a few months, Mike’s doctors saw a tremendous change in his appearance, attitude and blood lab test. He wasn’t moving like an old man anymore! His doctors started to eliminate and/or reduce some of his medications. Currently, he’s down to two prescriptions for his heart condition.

Where He Is Now

Over all the years of training with me, Mike still owns and operates three companies. He says he feels energetic, strong, has more stamina and endurance, and has a better ability to focus and concentrate.  Mike is also a cancer, pneumonia and broken hip survivor.  Doctors, to this day, marvel over his conditioning for his age, and credit his exercise and lifestyle change with me “a life saver.”  Mike is a phenomenal success story that keeps on ticking!  Age is just a number, just ask Mike!

Watch this Incredible Interview!

Are You Next?

If you or a loved one would like a free fitness assessment, please visit https://raybessette.com/contact-us/

For more information on hormones, please visit https://raybessette.com/hormonal-balance-health-facts/

Dumbbell bent over row

The Purpose of Exercise

Why do we exercise?

Most people think the reason we exercise is simply to burn calories. The true purpose is to send messages to the body requesting enhanced physical capabilities, while sending a repetitive message to the body, asking for improvement in metabolism, strength, and aerobic (lung) capacity.  Watch this video to learn more.

These are some of the effects of exercise (Weight Training) on your body:

  • Increases insulin sensitivity (then you won’t need as much insulin -a WIN for fat loss!!)
  • Increases muscle mass. Fat is burned in the muscle. More muscle=more fat is burned!
  • Increases testosterone & HGH anabolic hormones.
  • Increases glycogen storage (more places you can put glucose, the less gets stored as fat)
  • Increases lung capacity allowing for more oxygen. Fat only burns w/ oxygen.  More Oxygen = more fat burn!
  • Increases resting metabolic rate (your body has to restore its core temp and repair tiny muscle tears.) Speeding up metabolism lowers citrate levels, thus lowering fat production.
  • Decreases cellulite (by moving lymph system)
  • Reduces stress and lowers Cortisol, decreasing fat storage and appetite.
  • Sweating is an excretory function (Detox! Kidneys don’t have to do all the work)
  • Lipase enzymes are activated by heat. They break up fat to feed to the working muscle to burn instead of sugar. Continues up to 15 hrs!

My Fitness Program

With my program, you weight train 3 days a week for a one hour session, alternating muscle groups between upper body and lower body ever other session.  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!

It’s also important to note, my program doesn’t involve any crazy tire turning over, jumping, Cross Fit type exercises that have a greater chance for injury. We use weights to stimulate a specific muscle, that muscle breaks down and repairs at rest, greatly improving your metabolism.  With my method, we do opposing muscles every other set so there’s little rest in between sets, this gets your heart rate up, so you’re really doing cardio while weight (strength) training. It’s the best of both worlds!

With this method of training, in 3 one-hour workouts a week, you burn calories every hour of the week (168 hours) as your body is recovering/healing from your workouts.   You can do additional cardio in between days as an option if you like.  Cardio has its place, but why not “kill two birds with one stone” and get your strength training and cardio all in one workout?  Imagine what you could do with an extra four hours a week.

Contact me to set up a free appointment to discuss your health and fitness goals.

Purpose Of Exercise

 

Summer Weight Loss

Sexier by Summer – 12 Week Shapeup Program

Live in Spring or Tomball area and looking for a summer shapeup program?   You can do just that with this customized 12 week program.  Turn your body into a fat burning machine with this 12 week summer shapeup. Included in this program:

  • Personal training (one-on-one, couples or trios) in the world-class fitness facility of Raw Gym Texas.
  • Info on what to eat and what to avoid for that beach body
  • Support from personal trainer and bodybuilder, Ray Bessette

Summer will be here before you know it!  Contact us today to get started.

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.

 

 

Lose Weight

Changing Your Body Takes Consistency, Patience and Time

Personal Training in Spring, TexasA new year is here and that usually brings with it New Year’s Resolutions to lose weight, get in shape, go to the gym, etc. The new year is a great time to turn over a new leaf for many people. If this is a resolution you’ve had year after year, then we want to encourage and motivate you to let this be the last year you resolve to do this. Fitness isn’t a seasonal hobby; it’s a lifestyle. A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood.

Consistency.

So, you’ve made the resolution and made up your mind that you’re going to lose weight and get in shape this year. You’re going to the gym and you’ve improved your diet.  That is great!  Now, for it to be effective and to get the results you want, you’re going to have to be consistent.  Be true to yourself.  If you are not getting results, ask yourself these questions:

  • Am I being consistent with proper nutrition?
  • Am I being consistent with my exercise routine?
  • (If you’re working with a personal trainer) Am I keeping my appointments with my personal trainer?

If you can’t answer yes to all of the above question, then how can you say this doesn’t work?  You can’t be inconsistent and expect results, so just do it.

Patience.

To change your body for good, there is no magic pill.  You will have to dig deep and practice patience.  Let’s be honest about this.  If you are in need of losing excess weight, you’re going to have to be patient about it.  You didn’t get in this shape overnight.  To lose the weight in a healthy manner and sustain that weight loss, you can’t do it quickly.  People who enjoy good health and fit physiques understand that it is a lifestyle. Don’t give up after a week or two of no scale results.  The moment you want to quit is the moment when you need to keep pushing.

Time.

Personal Training Spring, TexasYou’ve heard it before.  Your mother probably told you this years ago.  Good things take time.  After some time has passed and you’ve been patient with your changes and consistent with your nutrition and training, you are going to see changes with your body and your health will be improved.

Your New Lifestyle.

This lifestyle you’ve chosen is new and everything that is new takes time to get used to.  There will be a learning curve and it will be scary, but it can be done.  Do not throw in the towel because you feel intimidated or that you’re not good enough or you can’t do it.  What would happen if you just didn’t give up?  You only have one life and you are the only one who can change your life. Dig deep and do the work. Otherwise, you’re going to have to start again. Imagine yourself six months from now.  Don’t stop.  It WILL be worth it.

Interested in Personal Training in Spring, Texas?

Contact us for help getting 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.