Functional Fitness offers metabolic testing that is a simple, 10 minute breath test.

A person’s metabolic rate is a measure of how many calories his or her body burns in a day. Most of a person’s daily caloric needs are determined by the resting metabolic rate – how many calories the body needs at rest just to keep the heart beating, the lungs breathing and all other organs in working order.

A number of factors influence a person’s metabolism, including genetics, age, height and weight, the amount of muscle and body fat and how much exercise they get.

Our KORR metabolic test measures ones metabolism by monitoring the amount of oxygen you breathe in and the amount of carbon dioxide you produce, a measure of your body’s energy burning process.

Once the test is complete, your metabolic rate is used to calculate your target caloric weight loss zone. This is powerful information which helps us develop dietary and exercise guidelines, custom tailored to your body’s specific caloric needs. This information will help us determine the MAXIMUM amount of food that one can eat and still lose weight. With the aide of this test, we have routinely seen clients lose 20, 30, 40, and even 50+ pounds.

For more information on this program, please feel free to contact me directly at tstrafacicscs@gmail.com

“On the other side of the sea from Rome there was once the great city of Carthage. The Romans were never very friendly with the Carthaginians, and three wars were fought between them. During the first of these wars, the tide of battle shifted constantly and it was very difficult to determine which side would prove victorious.

Among the Romans there was a brave general named Regulus….a man of whom it was said never broke his word. After one great battle Regulus was taken prisoner and carried off in chains to Carthage. Ill, wounded and very alone, he dreamed of his wife and young children back home in Rome…with little hope of ever seeing them again. He loved his home and family deeply, but felt bound by honor to his native Rome.

Although he had lost a battle and was taken prisoner, he knew that the Romans were gaining ground, and that the people of Carthage were fearful of eventual defeat. They had sent into other countries to hire mercenaries to aide them, but knew that eventually they could not defeat the might of the new Roman republic.

One day, some of the rulers of Carthage came to the prison to speak with Regulus. They told him that they would like to make peace with the Roman people, and were sure that if the rulers of Rome knew how the war was going, they would be anxious to make peace. They offered to set Regulus free to return home to Rome, if he would agree to one condition….that he should tell the Roman rulers of the battles that were lost, and make it plain to them that they have not gained anything by this war. Also, he was to promise to return to the prison in Carthage should Rome not agree to make peace.

Romulus agreed and they let him go, for they knew that this great Roman would keep his word.

When he came to Rome, all the people greeted him with great cheer and celebration. His wife and children were joyous, for now they thought they would never be parted again. The leaders of the Roman senate came to see him to ask about the war.

“I was sent from Carthage to ask you to make peace.” he said. “But it would not be wise to make peace. True, we have been beaten in some battles, but our army is gaining ground every day. The people of Carthage are afraid, as well they should be. Keep on with the struggle a little while longer, and Carthage shall fall…..as for me, I have come to bid my wife and children and Rome farewell. Tomorrow I will start back to Carthage and to prison, as I have promised.”

The leaders tried to persuade him to stay, scoffing at the Carthaginians and offering to send another man in his place.

“Shall a Roman not keep his word?” answered Regulus, “I am ill, wounded and do not have long to live. I will go back as I have promised.”

His wife and children wept, and his sons begged him not to leave them again.

“I have given my word,” said Regulus, “on that word rests what will become of my children and of Rome”.”

So Regulus left Rome and returned to the chains and torture of Carthage, and the cruel death that he expected. But spurred by his courage and honor, Rome was victorious….and the name Regulus became the call to virtue, honor and courage throughout Roman history.”

(Taken and abridged from “The Book of Virtues” by William J. Bennett)

The idea that any type of lower extremity cardio training will serve as a strengthening modality for your legs is a myth. In fact, low intensity, high volume training has been shown to retard most strength training efforts. Either stress one or the other, and train in a well planned cyclical manner to improve both.

If you must train both, then prioritize. If increasing you strength is most important to you, strength train first, then do your cardio. If you need to lose weight or want to improve your overall endurance, then do cardio first. But realize, that this type of training will somewhat compromise the resusts of either.

I am frequently asked what my rhymes and reasons are when I assess, design and implement a training program for a new client. So here it is in a nutshell. This logarithm is basically a compilation of 6 years university education, 40 years training experience and countless hours in conferences and seminars over the years. I also draw heavily on the many conversations that I have had over these years with physicians, physical therapists and other colleagues that I have had the good fortune to cross paths with.

If some of what follows seems vaguely familiar, you can thank Bob Hoffman, Arthur Jones, Ken Cooper, Jim Fox, Bill Pearl, Peary Rader, and most recently Stuart McGill, Gray Cook, and Pavel……and I am leaving out countless training partners, clients, physical therapists and physical therapy patients… all of whom have had a profound influence on my current thinking.

Interview

My first meeting with a prospective client consists of a sit-down interview. Here we discuss medical history, exercise history, recent changes in bodyweight, that person’s goals and plans.

I also take this opportunity to discuss costs and my expectations of that person and what they can expect from me.

Assessment

If we jointly decide to move forward after the first meeting, I will set up a first appointment. At that first session, I will assess many aspects of that person’s makeup. These assessments usually consist of measurements such as bodyweight, body composition, certain girth measurements, pre-exercise blood pressure and heart rate as well as establish a basal metabolic rate using the KORR MetaCheck computer.

I also perform some type of movement screen. I prefer using components of the FMS screening tool (functionalmovement.com). I will also do gross strength tests of movements appropriate to that client’s goals and age.

Mobility

Once I identify movement deficits, I usually try to correct them first. I usually use a corrective strategy that revolves around certain established corrective exercises that are designed to enhance extremity movement timing and trunk stability. Particular exercises at this point are also aimed at turning off the central nervous system’s braking reflexes, thus enhancing the body’s natural, deep seated movement patterns. These exercises are done at our gym and hopefully, at the client’s home via an individualized home exercise routine.

Stability

In the absence of injury, joint stiffness and muscle tightness is the body’s default mechanism for lack of sufficient joint stability. Once movement pattern deficits are identified and addressed, I focus my training efforts on exercises designed to offer sufficient joint stability. These exercises are done usually one limb at a time, with special focus on strengthening the stabilizing structures of the lumbar spine, shoulders and hips. At this point, I may integrate some balance training centering around auditory and vision drills. I try to stay away from training on unstable surfaces.

Strength

When I say strength training, I mean getting the muscles responsible for our body’s prime movements stronger. Compound resistance exercises such as the squat, bench press, pushups, overhead presses and pull-ups are my favorites. I’ll use a combination of barbells, dumbbells, kettlebells and the client’s bodyweight to achieve our desired results. I try to stay away from fixed-weight machines. My strength training programs are brief but intense…with ample rest time required for recovery and adaptation.

Power

Why train for power? Well, if you’re an athlete, explosive power can mean the difference between winning and losing. If you an active senior, having the ability to express your strength quickly can mean the difference between falling down a flight of stairs and catching yourself just in time. Power means force, and force = mass x acceleration. So if I am training an individual to increase his power, I will train that person with a resistance that he can move very quickly, but safely. If you’re on the young, athletic side, expect to work the Olympic lifts, kettlebell ballistics or plyometrics. If you’re not, expect rapid stair climbing, skipping or “riverdance” type movements.

Sports Skills

If you are an athlete, whether young or old, this usually means practicing your particular sport. Here’s where you work with your sport’s coach or other expert. At this point, my job is usually done, except if one is in need of in-season conditioning. Here is where periodized program design is critical. A trainer with a good, basic knowledge of your particular sport would be invaluable in this type program design.

In addition to proper rest, recovery from exercise is enhanced by good nutrition. When it pertains to exercise recovery, when we eat is just as important as what we eat.

Nutritional recovery goals should include replenishing fluids and electrolytes (sodium and potassium), replacing muscle fuel (carbohydrates), providing protein to help repair muscle damage and establish new muscle growth, and meal timing.

When considering fluid intake, drink 8-10 ounces of water before, during and after workouts lasting approximately one hour. Sports drinks typically don’t help much unless you are training for more than one hour continuously.

Long duration or high intensity workouts deplete the carbohydrates stored in your liver and muscles in the form of glycogen. Consuming complex carbohydrates (brown rice, oatmeal, whole grain breads) with adequate amounts of water will help refuel your muscles.

Protein sources such as milk, beef, chicken and fish (or beans, nuts and soy for the vegetarians) help muscles recover from the damage of intense training as well as help create new muscle tissue.

Ideally, one should eat within 1-2 hours of their training to maximize nutritional support. Food sources as close to the natural sources are always preferred.

Also, one should think of their training as the stimulus that facilitates change. That desired change occurs during rest. Adequate nutrition during your non-training days and later in the training day insure maximal nutrient utilization.