Guruz Fitness Feature: Freemotion Incline Trainer

To keep our workouts interesting, we have a lot of equipment at Guruz. Dynamic and interesting workouts are our specialty. One of our favorite pieces of equipment is the Freemotion Incline Trainer.

FMTK74810

This is not your average treadmill! The incline can be adjusted from 0-30% (relative to typical treadmills only going up to 15%). The incline trainer is also great for interval training, thanks to the QuickTouch button system.

QuickTouch console

Next time you’re in one of our classes, hop on the Freemotion trainer as an alternative cardio method! Always keep your routine fresh and mix things up!

Guruz Fitness Studio Nutrition Philosophy

When it comes to nutrition, our 3 main goals at Guruz are:

1. Improve your body composition 2. Improve your health 3. Improve your performance

It’s the combination of these three aspects of that makes a complete nutritional plan worth following. Food intake has the highest impact on weight loss, while adding in exercise leads to the physical changes you can see over time. A quick lesson on carbohydrates: Whenever you consume carbohydrates (in any form), they are converted into glucose (sugar) during digestion. Your body’s response to glucose is insulin production. Insulin’s job is to get the sugar out of the bloodstream and store it in cells (typically fat cells). We need some carbohydrates to function and produce energy, but moderation here is key. At Guruz, we provide a physician supervised weight loss system, combined with specifically designed, heart-rate monitored exercise to get your body functioning at its full capacity.

GuruzShakes
Guruz Chocolate Protein Shakes- 80 calories, 15g protein per serving!
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Soups, chili, and smoothies to make your journey to better health a delicious one.
Delicious, protein-packed snacks and meal replacements
Delicious, protein-packed snacks and meal replacements

Depending on your personal weight loss and nutrition goals, you can choose between 3 Guruz plans. The first two plans (G1 and G2) are designed for rapid to moderate weight loss and focus on initial reduction in carbohydrates in order to balance insulin production and fat storage at the beginning of weight loss. Gradually, a whole foods-based, balanced diet will allow weight loss to be maintained and energy to be optimized!

G1:

  • Individuals who want to lose 30+ pounds
  • Rapid weight loss (2-3 lbs. per week)
  • Low carbohydrate approach, incorporating 3-4 meal replacements each day
  • Light exercise recommended

G2:

  • Individuals who want to lose 5-30 pounds
  • Slow/moderate weight loss (1-3 lbs. per week)
  • Low carbohydrate approach, incorporating 1-2 meal replacements each day
  • Moderate to Intense Exercise recommended

G3:

  • Individuals who want to lose up to 5 lbs. or maintain current weight
  • Balanced diet; whole foods approach, can supplement with meal replacements as desired
  • Customized to individuals based on goals, exercise intensity, and frequency

Stop by Guruz Fitness Studio and ask about our nutrition plans and our one-of-a-kind group fitness experience!

How can you bite into a healthy lifestyle?

It’s Time to Mix Things Up!
It’s National Nutrition Month®! The theme this year is “Bite Into
a Healthy Lifestyle.” Feeling inspired but not sure where to
start? Here are a few great ways to build a healthy lifestyle…
• Make Smart Choices. Do you know what’s really in your
food? How many calories? How many nutrients? The more
you know, the wiser your decisions can be. If you’re
shopping in the grocery store, look at the Nutrition Facts
labels of foods before you put them in your cart. If you’re
dining out, look up the menu online.
• Eat and Drink Fewer Calories. Keep empty calories to a
minimum and focus on foods like fresh fruits, fresh
vegetables, lean protein sources, low-fat dairy products, and
whole grains. These are all keys to a healthful and balanced diet that’s rich in nutrients.
veggies

Lose Weight Or Lose Fat?

Tanita BC1000 Body Composition Monitor

When a person says she wants to lose five or 10 pounds, it’s understood that she means five pounds of fat, not five pounds of muscle, bone mass, or body water. But when the typical dieter loses five or ten pounds, barely half of that weight is fat. The other half is, in fact, muscle, bone mass and body water.

Losing weight is not as good as losing fat. If you lose five or 10 pounds of mixed fat mass and lean body mass, your health, appearance, and endurance performance will not improve as much as they will if you lose an equal amount of pure fat.

Here are some tips to ensure that any and all weight you lose in pursuit of your ideal racing weight is body fat.

Track Your Body Composition

Ensuring that fat loss accounts for all of your weight loss begins with consistent monitoring of your weight and body composition. This is easily done with a body fat scale. Step on the scale once a week to check your weight and body fat percentage. Multiply your weight by your body fat percentage in decimal form to obtain your body fat mass. If changes in your total body weight equal changes in your body fat mass, then 100 percent of your weight loss is fat loss.

For example, suppose your body weight four weeks ago was 160 lbs, and your body fat percentage was 15. This means your body fat mass was (160 lbs x 0.15 =) 24 lbs. Now suppose your body weight today is 156 lbs and your body fat percentage is 12.9. This means your body fat mass is now (156 x 0.129 =) 20.1 lbs. So your total weight loss is 4 lbs and your body fat mass loss is 3.9 pounds. Congratulations! Almost all of your weight loss has been fat loss.

Glowing Green Smoothie

green detox

Ingredients

2 stalk(s) celery
7 cup(s) spinach chopped
1 apple or pear cored and chopped
1 banana
2 tablespoon(s) fresh lemon juice
1 1/2 cup(s) water
1 head(s) organic romaine lettuce chopped

Preparation

Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smooth. Gradually moving to higher speeds, add the celery and pear. Add the banana and lemon juice last.

BURN IT OFF AFTER THE HOLIDAYS!!

black friday ad

New Year is right around the corner need a change to look and feel your absolute best? Start working on a Brand New You by Burning It Off AFTER the Holidays! Take advantage of our G60 (60min), G45 (45 min) or GVCardio30 (30 min not instructor lead) heart-rate based interval training program that can torch up to 1000 calories including the AFTERBURN.

Never tried a Guruz Fitness workout? Your first session is absolutely FREE*! Call the studio for more information and to schedule your FREE session or go online to guruzfitness.com to sign up for your FREE class!

*FREE class does not apply to the GVCardio30

Just 8% of People Achieve Their New Year’s Resolutions. Here’s How They Do It.

new years resoultion

You want to lose weight in 2015, or maybe just eat healthier. Perhaps you want to spend less money or spend more time with your friends and family.

Self-improvement, or at least the desire for it, is a shared American hobby. It’s why so many of us—some estimates say more than 40% of Americans—make New Year’s resolutions. (For comparison, about one-third of Americans watch the Super Bowl.)

But for all the good intentions, only a tiny fraction of us keep our resolutions; University of Scranton research suggests that just 8% of people achieve their New Year’s goals.

Why do so many people fail at goal-setting, and what are the secrets behind those who succeed? The explosion of studies into how the brain works has more experts attempting to explain the science behind why we make resolutions—and more relevantly, how we can keep them.

Keep it Simple

Many people use the New Year as an opportunity to make large bucket lists or attempt extreme makeovers, whether personal or professional.That’s a nice aspiration, experts say—but the average person has so many competing priorities that this type of approach is doomed to failure. Essentially, shooting for the moon can be so psychologically daunting, you end up failing to launch in the first place.

It’s more sensible to set “small, attainable goals throughout the year, rather than a singular, overwhelming goal. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it.

Make it Tangible

Setting ambitious resolutions can be fun and inspiring, but the difficulty in achieving them means that your elation can quickly give way to frustration. That’s why goals should be bounded by rational, achievable metrics.  A resolution to lose some weight is not that easy to follow. It is much easier to follow a plan that says no potato chips, fries, or ice cream for six weeks.  And be specific. Don’t say you’re “going to start going to the gym” in 2015—set a clear ambition, like attending a weekly spin class or lifting weights every Tuesday or Thursday.

Make it Obvious

Experts recommend charting your goals in some fashion, although there’s no universal strategy for success. For some, making a clear to-do list is enough of a reminder; others rely on “vision boards” or personal diaries.

An emerging tactic: share your goals with your friends and family. It’s another way to build accountability, especially in the Facebook era.

Keep Believing You Can Do It

To be clear: Simply setting a goal does raise your chances of achieving that goal, significantly.

But within weeks or months, people begin abandoning their resolutions as they hit bumps in the road that throw them off their stride.

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Quinoa Blueberry Muffins

download

INGREDIENTS:

2 cups cooked quinoa
1/4 cup applesauce (to replace canola oil)
2 cups almond flour (to all-purpose flour) can also us wheat flour
3/4 cup agave (to replace brown sugar)
1-1/2 tsp. baking powder
1 tsp. salt
3/4 cup skim milk
1 cup egg whites (to replace one egg)
1 tsp. vanilla
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray muffin tins with nonstick cooking spray or use paper liners. In a medium bowl, stir together flour, agave, baking powder, salt and quinoa. In a small bowl, whisk together apple sauce, milk, egg and vanilla. Add milk mixture to flour mixture and stir until just combined. Gently stir in blueberries. Do not overmix. Fill muffin cups 2/3 full and bake 25-28 minutes or until toothpick inserted into center of a muffin comes out clean. Cool in pan about 5 minutes and then transfer to wire rack to cool completely.

Serving Size: Makes 12 muffins

Number of Servings: 12

The importance of body composition to your overall health

Tanita BC1000 Body Composition Monitor

Knowing all about your body composition can help you determine the general state of your overall health. Even if you appear to be healthy on the outside and weigh in at a seemingly normal weight on the scale, you may still have an unhealthy or altered body composition.

Body composition is the body’s relative amount of body fat to fat-free mass, the latter of which is made up of your organs, bones, muscle, and body tissue. If your ratio of body fat is much higher than your fat-free mass, then you could be putting yourself at risk for severe health problems such as obesity, high blood pressure, type 2 diabetes, heart disease, fatigue, cancer, and more.

Although body fat is generally associated with poor health, some fat is actually necessary for overall good health, as it can help protect internal organs, regulate hormones, and provide us with energy. Body fat should typically make up about 5% of total body weight in men and about 12% of total body weight in women.

Factors that can lead to unhealthy body composition

In the United States, more than one-third of all adults are obese and have unhealthy body composition. As obesity rates continue to grow, so will the rates for major diseases and illnesses such as type 2 diabetes, heart disease, cancer, and more.

Here are some of the most important factors that can lead to altered body composition:

Lack of exercise and physical activity
Eating large portion sizes and overeating in general
High-fat, high-sugar diet
Lack of whole foods in the diet such as fruits, vegetables, nuts, seeds, legumes
Excessive alcohol intake
Benefits of having a healthy body composition

By reducing your overall amount of body fat, you can improve your body composition and overall quality of life, as well as extend your lifespan.

Here are just some of the benefits of having a healthy body composition:

Normal blood pressure level
Improved quality of sleep
Improved mood and self-confidence
Increased energy and endurance throughout the day
Reduced pain in joints, hips, and lower back
Improved blood circulation — leading to lower risk for heart disease
Higher fertility rates and lower risk for pregnancy-related complications
Improved breathing, respiration, and lung function
Improved glucose tolerance and insulin sensitivity
Your overall body composition can be determined with a body composition analysis. A  body composition scan will not only provide you with a ratio of your body fat vs. fat-free mass, but will also tell you where your problem areas lie so you can make changes to your health right now.

Contact Guruz Fitness to make your appointment today! For only $30