IN THIS ISSUE
“It’s not fair, my workout partner gets to eat twice as much as I do, and I never see her struggle with her weight!”
“How does my husband lose 5 pounds in one week while I work out more and barely lose a pound?”
As a registered dietitian working primarily in fitness centers, I hear these sentiments often and certainly understand that slow progress is perceived as even slower when compared to what appears to be someone else’s rapid results. What feels like 100% effort for 2% improvement is not what anyone is after! And then when the results of others are noted in comparison, it may be tempting to give up, or perhaps worse, try something drastic with potentially unfortunate long-term consequences.
First, let’s take a moment to address that one size does not fit all. If I do not have a size 10 foot, why should I expect to need anything more than my size 8 shoe? The thought of a bigger plate for one who doesn’t require it is just as unacceptable as it would be for me to wear my husband’s shoes. In one case, the excess calories would “spill over” into fat tissue, and in the other case, I’d eventually just spill out of the shoes onto the sidewalk. Give it some thought. If you have a SmartCar, you should not expect to need the fuel of an SUV, unless your SmartCar has a farther commute and vice-versa. You may enjoy food just as much as your spouse does, but you simply have to keep in mind that food, though tasty, has purpose beyond pleasure.
On my way home from presenting at a recent SCW MANIA® conference, I was sitting next to a woman on the plane. She noticed I was reading nutrition literature and mentioned she was heading to the Biggest Loser ranch for a week. She was looking forward to a rigorous but fresh start to get herself geared up for the next season. We talked for a bit and she shared she was preparing herself to be a on a 1200-calorie diet all week with many others.
That may be a number you hear often, and sure, it streamlines meal planning for a group (in her case), but your personal fuel calculations cannot take the metabolic facts and figures of others into consideration. Your macronutrient requirements depend not only on your make and model (your gender, build and lean mass), year (age), and weekly mileage (activity level), but also on your history and tendencies when it comes to your weight, health, eating patterns, exercise time and intensity, splurges, medications and non-exercise activity level …questions My Fitness Pal simply won’t ask.
Though I’ve used metal and mechanics as an analogy, your unique “model” was intended to operate at its best, even if that means you carry 2 pounds more water weight than your dehydrated gym buddy. Dipping below your calorie requirement has adverse effects, just as going above it does. Less is not more in all cases… sometimes it’s just less – less than you need to operate optimally. I often have to remind clients that the goal is not to eat as little as possible all day. This typical calorie-crunching not only causes frustration from trying to exercise and function with inadequate fuel, but it may backfire metabolically.
Take time to assess what your body needs from day to day. When you have one of those workouts that makes you feel like a rock star, pay attention to what choices you made in the previous 24 hours, and even a few days prior. And conversely, think about what choices you made in the past day or so when you find yourself wanting to quit 8 minutes into a workout. If you feel stuck as you are trying to intuitively assess your fuel needs, please don’t wait until your metabolism is a mess before enlisting the customized help of a registered dietitian nutritionist. Remember: progress, not perfection. Steady efforts in the right direction will pay off, provided you are consistent in the long run.
Want to learn more from Sohailla?
Get Sohailla’s Book here: https://scwfit.com/store/?s=digsby
Or, take a session LIVE with Sohailla at a MANIA® coming up, and learn more about how to expand your nutrition expertise! Visit www.scwfit.com/mania for more information.
We all have battles to fight – from emotions, to-do lists, losses, and gains, to time crunches, and conflicts; these situations are universal. WAR by Group Rx is an encouraging place to prove our strength. We can be strong in the face of weakness, brave with the unknown, and supportive of others while working together as a team. We can learn to navigate life’s battles when we use a workout like WAR to relieve frustrations, elevate our heart rate, and accomplish new challenges.
WAR will teach you how to punch effectively, kick safely, and perform uppercuts like the pros. Each release incorporates all planes of motion, varying lever lengths, and peripheral heart action (PHA), to deliver the most lean muscle and highest caloric expenditure possible.
In addition to WAR, Group Rx delivers 6 other world class programs including RIP, REVOLUTON, BOOT, POWER STEP, AXIS, and TRANSFORM. All Group Rx programs are easy to learn and a joy to teach. Challenge your classes like never before. Group Rx has everything you need to guarantee your success!
Experience a Group Rx session LIVE at MANIA®, check out www.scwfit.com/mania.
Treadmills, ellipticals and exercise bikes are great go-to exercise equipment, but they’re neither portable, easy to store nor affordable — and how many among us have resorted to using them as extra closet space once in a while? Resistance bands are the exact opposite; they’re the least expensive, lightest, most portable and convenient exercise tools out there. SPRI is a pioneer in the rubber-resistance market, having first introduced Xertube and Xercise Bands in the 1980s and continuing to improve the products over the years to be even more advanced, comfortable and durable.
With resistance bands, there’s no excuse for not getting in a workout, even when you’re traveling. They tuck right into your suitcase or purse, a desk drawer or the trunk of your car, and they can be used just about anywhere:
• When you’re on a business trip and want to unwind in your hotel room after a long day of meetings
• When your flight is delayed and you’re stuck sitting at the airport (ask if the airport has a workout area; most larger airports do)
• When you’re enjoying a relaxing vacation by the beach or pool and you want to work off all the hours spent relaxing with a book and an umbrella drink
• When you’re in your office and it’s lunchtime or break time
• When you’re watching the kids play on the playground at the park
• When you’re in your family room catching up on all your recorded TV shows
Resistance Band Tips:
• Always choose the right resistance band for your level of fitness. SPRI’s rubber-resistance products are color-coded to indicate the level of resistance. Yellow (Very Light) products offer the least amount of resistance, so they’re great for beginners. Purple (Ultra Heavy) products offer the most resistance.
• Resistance-band movements should always be smooth and controlled; never move so quickly that the band snaps back into place.
• Keep your bands stored out of direct sunlight. Always check the bands for rips or other damage before beginning your workout.
Resistance Band Exercises You Can Do Anywhere
All of SPRI’s rubber-resistance products come with a handy exercise guide, but here are a few to get you started:
Start: Stand with feet hip-width apart. Place tubing securely under feet and bend knees slightly. Grasp handles, bend arms and position hands in front of shoulders.
Finish: Slowly step out and away from side of body with one leg and position foot firmly on floor. Keep upper body stationary and toes pointed forward. Return to start position and repeat. After one set of 8-12 repetitions, switch sides and repeat. Complete 1-3 sets on each side.
Start: Stand with feet shoulder-width apart. Place tubing securely under feet, bend knees, and hinge forward at the waist. Cross and grasp handles, and bend arms in front of body with hands positioned directly below shoulders.
Finish: Slowly bend and lift one arm up and back while rotating slightly at the waist. Keep wrist firm and lower body stationary. Return to start position and repeat. After one set of 8-12 repetitions, switch sides and repeat. Complete 1-3 sets on each side.
Start: Stand with feet shoulder-width apart, then move one foot slightly in front of the other to achieve a staggered stance. Place tubing under front foot and soften knees. Grasp handles and position arms at sides of body.
Finish: Bend arms to bring hands up to shoulder height. Keep wrists firm and elbows at sides. Return to start position and repeat. After one set of 8-12 repetitions, switch sides and repeat. Complete 1-3 sets on each side.
Join us at MANIA® and take a plethora of SPRI® classes LIVE! Check out www.scwfit.com/mania to find the event closest to you!
You have successfully launched your first Studio and it is profitable. What is your next step? Sit back and enjoy the fruits of your labor or build another studio? Whether it’s a barre, yoga, or cycle studio, most new studio owners pay the costs for their first studio from their personal resources. When it comes time to launch another studio, that same game plan may not be an option, so what are your options?
One option is to find investors, however that comes with a price … partners. Another option is to use the following debt financing options that exist in today’s marketplace. If this sounds appealing, read on.
Equipment Leases – Capital Leases to Own
Most studio owners can finance the purchase of their strength & cardio equipment, security systems, computer hardware & software, flooring, outdoor signage and other tangible items needed to open the 2nd location with an equipment lease. All of the items that are being financed will be the collateral for the lease. The lease will be written to the business entity, however owner(s) must also personally guarantee the repayment of lease.
Lease documentation fees typically range from $95 to $495. The $ required as a down payment will range from 1 payment to 20% of the amount financed. The main benefit of an equipment lease is that it preserves your operating capital. The borrower can select any repayment term ranging from 24 months up to 60 months. The longer the lease term selected, the less $ per monthly lease payment, however the total of payments will cost more. The same principle holds true for a house mortgage or an auto loan.
All lease payments are a tax deductible business expense so the monthly lease payments will lower the taxable income and, in turn, the tax liability of the business. Since most owners plan to keep the equipment long term, they choose a capital lease, which offers a $1.00 or $101.00 buyout at the end of the lease term. In essence, a capital lease is used to finance the purchase of all the equipment needed to open and run the studio.
Small Business Administration (SBA) Express Working Capital Loan
This unique government-backed loan was designed to provide a business owner working capital ranging from $20,000 up to $150,000. The loan is available for both start-up and existing businesses. The main purpose of this loan is to provide the necessary working capital needed to pay bills and an owner’s salary until the business becomes profitable.
The SBA loan underwriting process typically takes 60 to 90 days to complete before the loan is funded, and it requires an attention to detail. If the loan is being used to finance a new or 2nd studio location, the loan may be approved in advance, however the funds will not be distributed until the location has received a certificate of occupancy. This policy is in place to insure that the money is not used to finance the build-out expenses and is available for working capital once the new studio is open for business.
The interest rate is calculated by starting with the prime rate published in the Wall Street Journal, which is currently 3.5%. The bank charges a 2.75% risk premium, which is fixed for the entire term of the loan. Consequently, the interest rate on the SBA Express loan is currently 6.25%. There are 3 points charged as fees to package this SBA loan when included in the amortization schedule makes a 6.9% effective annual percentage rate on this loan when including the interest expense and packaging fees.
The repayment term is 10 years with no pre-payment penalty. The best feature of this loan is that the collateral is the business assets… not your home, just your business! When considering the annual percentage rate, the repayment term and the collateral, this loan product is by far the best financing product on the market today!
The main benefit of using debt financing is access to other people’s money vs. securing equity financing, which requires bringing in business partners. The key to success when using debt financing is to access the $ at a lesser cost than your projected business profit percentage. For example, if a $20,000 equipment lease has a 13% return to the leasing company and an $80,000 SBA Express Loan has a 7% interest rate, the business owner is accessing $100,000 at an 8.2% blended interest rate. Assuming your studio will operate at a 16% profit margin, your cost of using OPM is approximately half of your anticipated return on capital!
In conclusion, the equipment lease and the SBA Express Loan are complementary debt financing products. These products, when used in unison, can enable an entrepreneurial personal trainer with good personal credit the financing needed to open a new or 2nd fitness studio.
Paul Bosley has worked in the fitness industry for over 40 years both as an owner-operator and as a financing source. Paul is the owner of www.healthclubexperts.com & can be reached by calling (800) 788-3884 or by emailing firstname.lastname@example.org.
Meet Paul in person at a MANIA® near you! Learn more at www.scwfit.com/mania.
You know we love to experiment in the kitchen, and we wanted to share one of our favorite techniques: pickling! Pickled vegetables are staples in our refrigerators; onions, hardboiled eggs, beets — you name it, you can pickle it! Recently, we experimented with pickled asparagus and fell in love with the kick the vinegar and spice mixture adds to an already flavorful vegetable. Here’s our pickled asparagus recipe plus an extra one to spice up your Sunday brunch cocktail! ☺
• 1 bunch asparagus, rinsed and trimmed
• 1 C white wine vinegar or basic white vinegar
• 2 T kosher salt
• 1 T sugar
• 5 (or more!) garlic cloves – sliced or whole
• 1 T mustard seeds
• 1 T whole black peppercorns
• ½ t crushed red pepper flakes
• 1 C water
Place your rinsed and trimmed asparagus in a large, clean mason jar and set aside. In a saucepan over medium heat, combine remaining ingredients. Bring mixture to a boil for 1 minute. Immediately remove from heat and pour mixture into the mason jar over the asparagus. Store in the refrigerator for up to 2 weeks.
Now, you might be wondering what the heck you’re supposed to do with Pickled Asparagus. Well, the answer is ANYTHING! Pickling is so easy and adds a really good tangy, spicy flavor to any vegetable. You can pickle any leftover veggies in your kitchen, extending their shelf life and giving you new and fun ways to use them in your dishes. Also, a couple pickled asparagus spears are a great post-workout snack. Studies show that pickle juice helps to quickly replenish electrolytes, alleviate muscle cramping and rehydrates after a sweaty workout (or POUND sesh!).
Our favorite ways to use pickled veggies is on salads, on charcuterie plates at parties and… (drumroll please!) in our Bloody Mary at Sunday Brunch! Guys, we’re not kidding, this is probably our favorite drink concoction to date! Grab our Bloody Mary recipe below and try it out. Show us your pics using #balancedeats!
BLOODY MARY WITH PICKLED ASPARAGUS:
• 4 oz fresh tomato juice
• 2 oz fresh carrot juice
• 2 T lime juice
• ½ T cracked black pepper
• 1 t turmeric, to taste
• 1 t cajun spice
• 1 T Worcestershire sauce
• Lime, sea salt (or celery salt) and black pepper to rim the glass
• pickled asparagus spears
• 2 oz vodka (classic) or Bourbon (our preferred choice!)
To salt the rim of your glass, circle a lime wedge around the rim then roll in a sea salt + black pepper mixture. Add all liquid ingredients then spices. Top with a lemon wedge, a lime wedge and (of course) pickled asparagus!
Midwest MANIA® is almost here…September 30-October 2, 2016!
The MANIA® Fitness Conventions are pleased to bring local education and certifications with their regional conventions to the Chicago area next month. The Midwest MANIA® conference will serve over 1,500 health and wellness professionals and offer a variety of education to meet the needs of all fitness professionals.
“MANIA® is more than just a fitness convention – it’s the place where the fitness community goes to learn, get inspired and recharged!” says Sara Kooperman, CEO of SCW Fitness Education. “MANIA® is affordable and perfectly suited for everyone from the budding exercise professional to the seasoned fitness veteran.”
MANIA® is a three-day fitness professional conference offering 17 different sessions every hour at each location. The convention features world-renowned fitness educators leading over 250 sessions and 31 certifications on topics such as Personal Training, Group Exercise, Active Aging, HIIT / Tabata, Ballet Barre, Nutrition, Kettle Weights, Yoga / Pilates, Cycle, Aqua / WATERinMOTION®, dance / Zumba®, small group training, business management and more.
During the convention, participants will also earn continuing education credits though SCW, AFAA, ACE, NASM, ACSM, AEA and others for each session and certification training they attend. Come browse the best selection of fitness equipment, apparel, accessories and media in the industry. Take advantage of MANIA®-exclusive specials, product demos and more! The Expo is FREE and open to attendees as well as non-attendees.
“Rub elbows with your favorite presenters, shop the Expo and celebrate being part of a greater health and wellness community,” says Kooperman. “It’s a shot of adrenaline for every fitness career that keeps our attendees coming back for more!”
For more information about MANIA®, visit www.scwfit.com/midwest.
Here is a complete list of dates and locations:
Dallas MANIA® | Aug 26-28, 2016
DC MANIA® | Sept 9-11, 2016
Midwest MANIA® | Sept 30-Oct 2, 2016
Boston MANIA® | Nov 11-13, 2016
New York City MANIA® | Feb 24-26, 2017
California MANIA® | March 24-26, 2017
Florida MANIA® | May 5-7, 2017
Atlanta MANIA® | July 28-30, 2017