BodyTec Fitness Club

NEW CONTACT EMAIL ADDRESS

2010-05-06T10:20:00.001-07:00

bodytecfitness@windstream.net

Any of this sound familiar to you?

2009-09-09T17:05:00.000-07:00

yoga anyone??

2009-05-06T05:06:00.000-07:00

You asked for it and now you got it.Bodytec will begin having yoga classes on May 18.Classes will start promptly at 6p.m and will cost members $5.00 and non members $10.00.

Space is limited to the first 25 so RSVP as soon as possible.

For more info call mark at 478.987.8516

Nothing ventured nothing gained??

2009-01-08T12:59:00.000-08:00

Need to take in more fruits,vegetables and CASH in 2009?

Go here (www.zoegetics.com) to find out about an exciting new business starting up right here in the middle Georgia area.

zoegetics

Questions?? Call 478.987.8516

10 tips

2008-12-17T05:01:00.000-08:00

Are you having trouble sticking with your fitness program? Stay motivated with these 10 simple tips.

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.

1. Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2. Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3. Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4. Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5. Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6. Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7. Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8. Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
9. Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10. Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.

Lift weights to lose weight.

2008-11-20T07:41:00.000-08:00

Deborah L. Mullen, C.S.C.S
Strength and Conditioning Specialist
Simple Fitness Solutions
San Luis Obispo, CA

Why Diets Don't Work

If you go "on a diet", what does that mean? That you will eventually go "off the diet". If you haven't changed your eating and physical activity behaviors, what's going to happen? Rationally, you know the answer, but emotionally, you engage in wishful thinking, hoping that this time you will lose the weight and keep it off. What weight are we talking about? When people tell me they lost 12 pounds in two weeks, I ask "12 pounds of what?" On low-calorie diets, about 25 percent of the weight loss may be muscle (Ballor & Polehlman 1994).

Losing muscle is a bad thing. Muscle tissue is very active--it burns a lot of calories. Every pound of muscle burns about 35 calories per day. Using the above example, if you lost 12 pounds, then, you lost three pounds of muscle. You would be burning 105 less calories per day or 3150 per month. Since there are 3500 calories in a pound of fat, you would gain almost one pound of fat per month just from the muscle mass that you lost!

Why The Middle-Aged Spread Keeps Spreading

Inactive adults lose around one-half pound of muscle per year, or five pounds per decade. Since most people continue to eat as much as usual, what's going to happen? If you take in more calories then you burn, the extra calories get stored as fat. Fat is less dense then muscle---a pound of fat takes up more room than a pound of muscle. This means that as you lose muscle and gain fat, your weight might remain the same over the years, but your waistline will continue to expand!

Rev Up Your Metabolism--The Key to Permanent Weight Loss

How can we lose and keep off extra fat? You need to increase your resting metabolic rate (RMR), which is the pace your body burns calories at rest. Your RMR is closely linked to the amount of muscle you have--remember, muscle burns more calories than fat. Adding muscle will raise your RMR and will greatly increase the chance that the weight loss (more accurately fat loss) will be maintained.

Strength Training Versus Aerobic Exercise

Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stair stepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.

One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.

Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week. Check out the Simple Fitness Solutions Strength-Training Kit for an easy way to train at home. This could be your key to successful weight control

The perfect Christmas gift

2008-11-04T14:28:00.001-08:00

Searching for the perfect Christmas present?Let BodyTec fitness club help.We can help in a couple different ways.

Drop by today to pick up your gift certificate for a gym membership..What a perfect Christmas present-the gift of health.

Want to add a couple home workouts to that routine?With the weather getting colder what better way to exercise than on your very own piece of cardio equipment?

Bodytec is an authorized dealer of bodyguard cardio fitness equipment and can save you big $$$ on anything cardio.Order today and in less than a week your brand new treadmill,elliptical,stepper or bicycle will arrive at your door.

All home equipment comes with a 10 year warranty.The best in the business by far.

More info here. www.bodyguardfitness.com

Call today for a quote.

gainesville 6 hr rumble: 1st

2008-10-29T04:22:00.000-07:00

This past Saturday the 13th annual Gainesville college 6 hour mountain bike rumble took place.Previous years I never really took much interest in doing this race.Long drive,end of the season burnout and lack of funds where all contributing factors in my decision.Last year ,however, I made the drive up there to try and sell some raffle tickets and decided right then and there that this year I would do the race.Local,grassroots and tons of fun.On top of all that the proceeds went to charity.Sweet.

I had originally planned on doing the 6 hour race as a solo rider.Not my strong suit by any means(too short and way too fast)but figured what the hell.Then on Wednesday a buddy of mine called and asked if I wanted to do a two man team.After thinking about it (for a nano second) I agreed.Since he too is a Clydesdale we decided to enter the Clydesdale category.Our team name?"Team sand bagger."Our goal was to rip the legs off anyone who got in our way.

The day prior, rain doused all of Georgia pretty well so I didn't get to make it to the venue for the traditional pit set up and pre ride.That was ok though since I was pretty familiar with the course.I've ridden the place many times and was pretty confident there wouldn't be any surprises.Saturday morning we arrived bright and early to set up our pit.

After getting everything set up,registering and siting around waiting forever the race finally got started with the lemans start.Luckily my team mate(Big Chris) agreed to do the run.This way he could watch his son (Brady)do his first ever race.

Brady ready to rumble

Racers getting to their bikes after the lemans start

The plan was for Chris to do two laps and then I would do two.After those 4 laps we would then decide what our strategy would be for the rest of the day.

Our plan went off without a hitch,no crashes or mechanicals.Each and every lap was scary consistent with both of us doing 30 minute laps for the 6 mile loop.In the end we ended up with 11 laps.Even though we were in the Clydesdale category we ended up riding more laps than any other two man team out there that day.Not too bad.

Couple pics from the day.

Podium shot

My team mate "Big Chris"

Me making my way through the field portion of the course.The combination of 30 mph winds,soft ground and thick grass made it a struggle.

The perfect Christmas present

2008-10-27T04:14:00.000-07:00

Mark D. takes second at 12 hours of Conyers

2008-10-14T17:57:00.000-07:00

Mark D.,owner/operator of BodyTec fitness club, began a 3 race endurance series known as the dirty spokes endurance series back in March.The series consisted of 3 races.The first,held in March,was at heritage park in Athens,Ga.This was a 6 hour race.The second was held in Winder at fort yargo state park and was a 12 hour race.The third(and final)race of the series was held this past weekend up in Conyers ,Ga. at the Olympic horse park.The same mountain bike course the 1996 Olympic mountain bike event was held.

This particular endurance series allowed racers to compete in each event and accumulate points for each race.At the end of the series those who had accumulated the most points would win their respective categories.The better you did each race the more points you would accumulate-kinda like nascar.

Going into Saturdays race I was in 3rd place overall but 4th place was only 15 points behind me.What this meant was I had to beat this rider by at least two spots.The unfortunate part was he had the potential to win the race.This meant I needed to get at least 3rd to hold onto my 3rd place overall point standings.

Racers waiting on the gun to sound

Me talking with a friend while we're waiting.

And we're off.Only 13 more hours and 100 miles to go.

Won't really go through a lap per lap account.Can say though,like most other 12 hour races I've done, that subsequent laps were"peeks and valleys."I'd feel really good for a lap then terrible for a lap.My feet would hurt for a lap,traps another lap,tri's another,then everything would feel better,the repeat the process all over again.Weird how that happens.Only major/consistent problem I was having was a nauseated feeling in my stomach.Was one of those feelings that felt like if I could just go ahead and throw up I would feel better.At one point I came really close to stopping and trying to make myself heave.I'm guessing that my stomach wasn't use to all the energy products I was force feeding it.I was bound and determined to take in at least 300 calories an hour.Not taking in enough nutrition was not going to knock me out of this race if I could help it.

Crossing one of the 3 creek crossings
(photo by Carl Mesta http://www.mestaphotos.us/)

As I said earlier,my goal was to stay within two places of another racer who was only 15 points behind me in the overall points for this particular race series.I couldn't finish anymore than two spots behind or I would drop from 3rd(in the series)to forth.I really wanted that 3rd place finish.

4 laps into the race I was in 5th place but still only two spots behind my rival.I've done enough of these races to know anything can happen in 12 hours and usually after 8 hours the standings start to change.8 hours of racing is usually what separates the men from the boys.After that it's all a matter of determination.My goal was to keep moving and not waste any time in the pits. I felt like I was doing a pretty good job at that so far.

On around lap 8(or so) I was told I was in second place with one guy 11 minutes behind and another 20 minutes or so.On around lap 10 I was told(on the trail)that the guy I needed to beat was out of the race.This is where knowing who my competition was would have come in super handy.I was pretty sure I could hold onto my 3rd overall spot no matter what happened but wasn't sure who the other two guys were.Could one of them be the 5th place series guy?How many points was he behind me?Could he bump me out of 3rd overall if he beat me?No time to guess now so I kept pedaling on.

Lap 12 I was certain would be my last.I was so happy riding that last lap knowing that would be the end.I was tired,my legs were cramping,I was cold and hungry.I came into the pits and luckily the first place guy was analyzing the score sheet.He was a lap up so he didn't have to worry about doing anotherHe told me I had two people behind me who could potentially do another lap .If they did another lap and i didn't then they would pull ahead of me on the very last lap.With the encouragement of a few fellow racers they talked me into doing one more lap just to be safe.Not only was I going for a 3rd place overall(my original goal)but now I was going for a second place finish in this race.Surreal to say the least.After it was over I found out I was one lap up on the two behind me.Better safe than sorry for sure but dayum that was tough doing one more lap.

That last lap was total torture and felt like it would never end.I had 'plenty" of time to get back but it felt like an eternity.One mile from the finish one of my lights went out.A little farther up the trail and it started raining.Neither could have timed themselves any better.I crossed the finish line in 12 hours and 40something minutes and secured myself a second place finish.I have never been so tired and so happy at the same time,ever.

Finishing one of many laps in the dark

After 3-4 years of doing 12 hour races this would be my first ever podium finish.Top three(overall) from right to left.

Being finished felt oh so good.

Stats

2nd place and first ever endurance race podium

12:40 ride time

111 miles ridden

15,000 feet of ascent

10,200 calories burned

Spot reduction:Fact or fiction?

2008-07-22T07:04:00.000-07:00

Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area.

In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your entire body, including the problem areas.

You may notice that you sometimes lose fat in some areas more quickly than in others; this is simply due to a genetic selective pattern rather than a particular type of exercise. It is a well known fact that men tend to gain weight in their abdominal region, whereas women tend to gain weight in their gluteal region. If fat was mobilized, or used from the stores near the exercising muscle, then you would expect both men and women to lose weight in the same areas when following a similar program. However, losing weight in the gluteal region is much more difficult for women than it is for men.

myths-part 2

2007-12-05T05:06:00.000-08:00

MYTH -Cutting fat out of your diet is the key to weight loss.

While you should limit foods high in saturated fat, some fat is necessary to maintain a healthy body. A fat free diet is not the key to weight loss. While it's true that many people eat too many of the bad fats (resulting in weight gain), there are good fats that are required for optimal health. Healthy fats play an important role in helping our body use vitamins such as D, E, A and K. They're also important for healthy skin and hair. Healthy fat choices include olive oil, canola oil, avocado, flax seed and dry roasted nuts such as almonds. Moderation is key and the amount of healthy fats that you need is dependent on the total number of calories you require for weight loss.

MYTH - Skipping meals helps in losing weight.

Unfortunately, skipping meals interferes with losing weight. Your body needs a constant flow of energy and certain nutrients to increase your metabolism and burn fat. Ideally, you should strive to eat small meals and snacks spread a few hours apart, so that you eat five or six times a day.

Here's why: your body has a built-in survival mechanism that stores and holds onto body fat for use in times of food shortage. If you make a habit of skipping meals or eating only a small amount of calories each day, your body thinks that you are experiencing a famine and your metabolism will slow down to conserve energy. This is exactly what happens with a very low calorie diet.

It is your metabolism that determines the rate at which your body burns calories. If you have fast metabolism, you will burn more calories. If you have slow metabolism, it is more difficult to burn calories - especially fat calories. To avoid this, don't skip meals. Regular meal and snack times will help to maintain the optimal metabolism for weight loss.

MYTH - Fat free foods are low in calories and good diet food choices.

Products labeled "fat free" are not always better choices for losing weight. They may be overly processed and/or high in calories, salt and/or sugar. They may also contain fat. Be sure to read labels carefully for ingredients and serving sizes. A perfect example is cooking oil spray. The labels on most cans of cooking oil spray say that one serving has 0 grams of fat which means fat-free. But wait a minute -- it's a can full of oil afterall. There have to be calories. Yes, there are -- and they're the most dense calories of all, fat calories.

A closer look tells you that the serving size for cooking oil spray is 1/3 or 1/5 second spray. Now it's very unlikely that anyone can manage to spray the oil for 1/5 of a second. I doubt it's humanly possible. But the manufacturer does not have to count the grams of fat in a serving size if they're only 0.25 grams which is roughly the amount of fat sprayed in a fraction of a second. Pressing the spray for a couple seconds can easily turn into a couple of grams of fat. Don't be fooled into thinking there are no fat calories here - there are.

Oil spray is still an excellent option because it allows you to control the amount of oil you use. Just be careful to use quick sprays. You can also buy a spray or mister bottle to fill with your own high quality oils to achieve the same benefit.

Another great example is fat-free margarine, which has 5 calories per tablespoon and just squeaks by with the fat-free claim, BUT ALL THE CALORIES are FAT CALORIES! From a behavioral standpoint, even if you use fat-free margarine, salad dressing, mayonnaise, etc at home, you're still feeding the habit of adding fat to your food. When you are away from home, you're much more likely to use full-fat versions because they're likely to be the only thing available. Using these products regularly may keep your taste buds accustomed to added fat.

myths -part 1

2007-11-28T10:27:00.000-08:00

MYTH - Carbohydrates are addictive.

An addiction involves physical withdrawal -- carbohydrates are not addictive. They do however, help your brain produce serotonin, a "feel good" chemical that enhances our mood. Many people crave carbohydrates when they feel stressed, which leads them to believe they are 'addicted'. It's natural to crave carbs in order to make yourself feel better. Healthy carbohydrates such as whole grains, fruits and vegetables, are an important part of our diet -- we need them. They provide antioxidants, energy, fiber and vitamins. It's the processed carbs -- the cakes, candy, cookies, white bread and white rice, that we want to avoid. They have little nutrient value other than calories -- empty calories.

MYTH -All salads are diet foods

A crunchy salad laden with fresh veggies and lean protein is an excellent way to enjoy a meal while loading up on fiber and important nutrients. But you can quickly negate all of those delicious benefits if you drown your salad with mayonnaise, vinaigrettes or condiments that are high in fat. The wrong dressing can double or triple the number of calories in a well intended salad. Replace oil- or mayonnaise-based toppings with lower fat or fat-free dressings made with ingredients such as mustard, yogurt or barbecue sauce. Remember that one fat gram has more than twice the calories of a gram of protein or carbohydrate.

The Holidays Are Upon Us

2007-11-27T05:16:00.000-08:00

It's that time of the year again! So what are you going to do to ensure holiday fun and festivities don't leave you with an increase in your holiday waistline? Check back often to see what we recommend.