"Yum On The Run..."

Imagine this: You come home from work, school, or a tough day running the kids around, and “Volia””, a personal chef has made you a delicious, healthy meal from ingredients you would use if only you actually had time to cook. No fast food drive-thru, no deli counter, fatty salty, chicken or frozen “healthy “ entrée, but fresh and appetizing meals.

Now imagine that this “personal chef” is available to all of us, and anyone who buys groceries can afford to eat the meals. It sounds out of reach, but that’s exactly what happens when you walk into trainer/chef Jillian Tedesco’s new venture, Fit Flavors.

As a trainer with a background in nutrition, Jillian saw that her clients would train hard in the gym, but struggle with eating well. She started cooking for clients and had four right away, which grew to 20, which grew to 200 meals a week. At that point she decided to go to culinary school to add even more finesse to the healthy meals she was preparing.

At one point she was training people in the mornings, going to culinary school, and cooking meals for clients from her home. She’d buy groceries on Friday, cook all day Saturday, and deliver the meals on Sunday. Other trainers saw the weight loss and fitness success from her meals and recommended her to their clients. She rented kitchen space and finally hired a chef, Chris Tucker, who she had interned with in culinary school. They shared the same philosophy and vision for the food they wanted to prepare.

They no longer deliver, so the idea for a storefront was to make the meals accessible to everyone when they needed it; not just those who were having ALL of their meals prepared for them.

The menu constantly evolves because they base everything on seasonal produce, fresh ingredients and local, grass-fed beef and free-range poultry. Extra steps and cooking techniques like braising, sautéing, and grilling, hand-making their burgers or making their own condiments from scratch set them apart from other prepared meals. And their snacks beat out packaged protein bars and smoothies, using no flour, sugar, or butter. They grind their own oat flour and almond flour, use Level 1 whey protein and sweeten with agave and honey only.

Each meal is measured, weighed and packaged with clearly marked nutritional information on the package. Floor to ceiling cases full of healthy eating greets you as you walk in the door; breakfast items from protein pancakes to carne con huevos; lunches from soups to burgers to salads and pastas, and dinners with sides included. Pineapple shrimp with coconut rice, pork tenderloin with mashed sweet potatoes and grilled veggies, vegetarian options, and even a burger and “fries”.

The kitchen is a professional, spotless, organized place and all of the chefs seem to genuinely enjoy what they are part of. Jillian has even recruited her family to help in the prep and running of the place.

I love the idea of being able to just walk in, pick up, and have the food on your plate at home in a short. All the while knowing that I’m being good to my body while still making my taste buds happy.

You can take a look at their menu at http://www.fit-flavors.com, and their nutritional info is listed on the site. I’ve tried a bunch of different items , from snacks to dinners and I've gotta say that they are amazing. Delicious, and really filling; not just for an hour, but for the whole morning or afternoon. Jillian's and Chef Chris's knowledge of the right nutritional combinations for optimal energy and health relieve any guilt you might have about not cooking for yourself or your family. (If you try only one thing, get the Fit Turtles. You will never again settle for a run of the mill protein bar!!)

Fit Flavors’ store is located at 14842 Clayton Road in West County , (636-220-9390) and limited meals can be found in the Fitness Edge and Wild Horse Fitness. For those of you farther east, they will be opening a second storefront some time in November or December at 8566 Eager Rd. at Brentwood Pointe in the Dierberg’s Plaza, next to Beauty Brands and DSW.

"Raising The Bar..."

So, I'm standing in the nutrition bar aisle at Whole Foods today and a guy comes up to me and asks which bars I like since he is completely confused as to which one to buy. I told him truthfully, I'd prefer a Payday candy bar, but some of the choices come close to that yummy peanut concoction (But without the guilt)

It wasn’t so long ago that sports “nutrition” type bars were reserved for high endurance athletes and competitive bodybuilders. Today, look on the shelves of any GNC, Walgreens, or even local grocery stores and you’ll see entire aisles devoted to the “energy” bar industry. Since we’re told to eat 5-6 small meals daily to keep our metabolism running at optimum levels, sometimes these bars are the only way we can work some of these “meals” into our busy schedules.

Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.

High Carbohydrate Bars (usually eaten BEFORE a long workout)

Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.

High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)

After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Quest Bar with 180-200 calories, 8g fat, 4g carbohydrate, 18g fiber, and 20g protein.

Snack Bars (aka Meal Replacement Bars)

As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).

Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.

"Movin On Up..."

I have great kids! Honestly, I feel so lucky to have a family who gets my craziness. And now I also have an awesome daughter-in-law to add to the fun. They all know I’m kind of fitness obsessed. I write down everything I eat, check my heart rate monitor constantly, and weigh myself weekly. So, this Mother’s Day, they all got me the PERFECT gift, a Nike FitBit Flex!I was so excited you would have thought I’d won a million dollars! I couldn’t wait to start using it.

So, a little info about the Fitbit flex (In case you haven’t read the plethora of ads and reviews on fitness trackers). During the day, it tracks steps, distance, and calories burned. At night, it tracks your sleep quality and wakes you silently in the morning. Flex bases calculations like calories burned, etc on your personal information such as age, height, weight, etc. It lets you know how you’re doing with little LED lights on the wristband. Each light represents 1/5 of your daily goal (mine is currently 10,000 steps a day) and it buzzes when you reach your goal.

You let it know when you go to bed and when you wake up and it tells you how you slept. It senses your active minutes and counts your steps. Enter your food for the day and your activities, and it calculates calories in vs. calories burned

To see your stats, there are options to create both an online account and a FitBit app on your phone. The tracker syncs your information to your account’s “Dashboard”, where it lets you know how you’re doing for the day, week, month and so on.

Since I typically workout in the morning, I can get in a lot of steps early in the day. I especially love the days when I take a class that involves a lot of footwork, like Zumba or Kickboxing, or the awesome treadmill/weight combo at Burn 1000, since each foot movement adds to my total! I tend to park farther away from the entrances to buildings now to add steps, and I never mind getting items for customers where I work, since I up my step count running to the back!

Also, I'm already used to logging my food in a calorie counting app, so using the FitBit food log is really easy. It has a large food database, and I can save the calorie counts on the foods that I eat on a regular basis. And the same holds true with entering activities. Enter the activity (like walking, running, weight lifting, cycling) in the dashboard log, enter the time you did the activity (like starting at 8am for 45 minutes), and it figures the calories burned based on the tracker info.

I love logging my sleep, too. I set the device in sleep mode when I go to bed and press the “I’m awake” button on the phone app when I get up in the morning. It tells me how long I slept, how many times I was awake and how many times I was restless.

The device comes with a tracker, two bands (one for a smaller wrist; one for larger; Mine is hot pink) a charger, and a USB sync for putting the info on your computer. The device will automatically sync with the phone app when the wristband is close by.

What I love about the tracker is that it gives me instant gratification. No one loses weight overnight. What helps me is seeing the instant feedback. The added appeal of a self-tracking tools is that seeing the numbers so soon can be motivational: I’m rewarded when I do well and it spurs me on to workout when I feel lazy. It even texts me when I get to a new goal, and, like many social media apps, it gives me badges for milestones like miles walked or steps taken. But just getting started is a goal in itself.

Starting in the fall, the new iPhone operating system is supposed to have an app that links all of your fitness devices and gives you info about your workout progress. It will sync to heart rate monitors , food logs and even send the info about your workout to your trainer. (Check out the iPhone TV commercial that shows everyone working out. The 1961 song "Chicken Fat" by Robert Preston, developed for a youth fitness program for President John F. Kennedy's administration, plays like a marching band in the background.)

-Get used to the idea of self-monitoring. Pick something that is not difficult to track, that is fun, easy to interpret, and doesn't require you to spend a fortune. (a FitBit is perfect)

-Set realistic, achievable goals. It’s better to have a series of small steps than one huge one. If you keep your goal-setting realistic, with regular reviews and small increments, the changes you make to your lifestyle to achieve the goals will be gradual and more long-lasting.

-Celebrate your achievements- Treat yourself when you manage to sustain your new level. If you miss your daily, weekly or monthly goal, review the reasons, be honest and compassionate with yourself, reset the target to a lower level, and try again.

-Pick the right device. There are lots of devices out there, and it isn’t easy to tell the good ones from the bad ones. Read user reviews and ask people who have them help you choose a quality device and use the data meaningfully.

I love my FitBit, but I’ve heard great reviews from friends on the Jawbone, Nike Fuelband and the Garmin Vivofit. But it depends what you want to track. Some show the information on the actual wristband, others, like my FitBit, require syncing on a phone or computer. Some also have a heart rate monitor strap that sends info to the device. I like using a heart rate monitor separately when I’m working out. But I’ve compared my actual calorie burn from my heart rate monitor to the tracker’s calculations and they are very close, so the tracker is pretty accurate.

And since the band has become a daily adornment, I’d kind of like to have color and fashion options. The plastic band looks cool when you’re wearing workout or casual clothes, but what about when you’re going to a party or celebration? If there’s dancing involved, of course you want your tracker to measure those steps, right?

The FitBit has a packet of different colored bands that you can switch to match your outfit. But I’m waiting for the new Tory Burch for FitBit that looks like an actually bracelet or necklace.
Other jewelry designers, are you listening? I think there’s a market for party jewelry trackers!!

"Burn Baby Burn..."

I’ve always loved trying new workouts, and there’s no shortage of ways to work up a sweat these days. I’ve tried a variety of new classes at my gym that I really like, but my curiosity was piqued when I drove by a studio near my house called Burn 1000.

Their website states “BURN 1000 is the ultimate workout incorporating cardio, flexibility, strength, core and functional training all in one action-packed hour to upbeat and energizing music for an overall experience.”

Since I’m always checking my heart rate monitor after a class to see how many calories I’ve burned during a workout, the idea of burning 1000 of those in a workout was very appealing. I Googled the name, but it wasn’t until I ran into one of the owners, Liane Levy, that I decided to give it a try.
Now I’m not a runner, so when I found out the class was part treadmill work and part floor work, I was kind of worried. But I was happily surprised by how well I was able to keep up.

The class begins on the treadmill, warming up and gradually increasing your speed and incline as the instructor urges you to work harder (but not in a totally intimidating way). I usually run/ walk on the treadmill, but for some reason (maybe it was the quality of the treadmill), I was able to keep a pretty even running pace. Maybe not quite as high as the people in the class with me who obviously had been doing this for a while, but still a rate that winded me and bumped up my heart rate.

The class is limited to 24 people and that morning it was pretty full. Once everyone had warmed up on the treadmill, the intervals began. Half the class went to the floor while the rest of us stayed on the treadmill. Our instructor, Chris Jackson, was great at focusing the workouts both on the floor and the machines. He’d give us instructions as far as pace, incline and how hard to push, while putting the people on the floor through their moves. As he changed their exercises, he revised our treadmill work, encouraging us to raise the incline and bump up the speed. Just as I was ready to jump off and take a walk, the interval cycle switched and we went to floor while the other group came back to the treadmills.

The floor work that day was a full-body burn, using the Bosu, step, light and heavy weights and a mat. Chris demonstrated each move as we did them and explained we could push harder or modify them. And even though I did have to modify a few because of my back, I didn’t feel intimidated by the moves. The first interval focused on lower body and just when I didn’t think I could do any more, we switched back to the treadmill. At that point, I was actually looking forward to the running.

He did change it up, working slower and sideways, which actually felt good after the floor work; for about a minute. But again, Chris’s encouragement and instructions, along with the group working together really pushed me. And then we were back on the floor doing upper-body work.

It went so fast that I can’t remember if we had another round of treadmill and then ab work, or if ab work was part of the second round of floor work, but the class was over before I had a chance to realize how hard I had worked. There must have been a clock with a timer somewhere in the room, but I was kind of glad I hadn’t seen it ahead of time. Otherwise I might have been looking to see when each round would end!I didn't quite burn 1000, but I came close, and it really bumped up my metabolism. Within a couple of hours after the class,my heart rate monitor registered pretty close to the 1000 mark. And my FitBit was buzzing like crazy, registering all my movement in that hour!

Burn 1000 is a great concept. You get in and out fast and work out to full efficiency.
There’s not a lot of chatting or time to complain, but it is fun and the other people in the class aren’t trying to outdo you. It’s a room full of people going for their personal best!

Classes run pretty much throughout the day, but you need to make a reservation (similar to a barre class reservation system). Classes Monday-Friday start at 6am and run through the evening, On Saturday and Sunday, classes are scheduled at 7:15am, 8:30am, and 9:45am. Each class has a specific focus, like total body burn, legs and abs, arms and chest, etc., so check the schedule to see what the class is each day.
You can buy a monthly membership for $150-$170, or try a drop in class for $20. They also have Kids Korner, a babysitting option durning classes after 8:30 am, available by appointment for a daily or monthly rate.

Even though they are already open for business, they are having their Grand Opening the weekend of June 21st and 22nd. For a $10 minimum donation, you can join them for an open house/workout to celebrate their opening with proceeds benefitting TASK (Team Activities For Special Kids); Saturday or Sunday at 7:15am, 8:30am, or 9:45am.
They’ll have a complimentary breakfast created by Fit Flavors, a live DJ, and giveaways after each class.
But, you need to register since there’s a maximum capacity of 24 per class.

To register, go to http://burn1000usa.com/pages/schedule

And for more info
http://burn1000usa.com
info@burn1000usa.com
1036 Town and Country Crossing Drive 63017
636-220-1010

If you don’t belong to a gym, this is a great all around fitness routine, and if you belong to a gym, this is a great alternative to really shake up your workout!

"You Can Make It if You Try..."

Between work, kids, and family obligations, many of us put self-care and exercise at the bottom of our list. It’s easy to use other’s needs as an excuse to forgo your own. But even with seven kids, Amy Fitzmaurice has managed to fit in, not only daily exercise but, eleven fitness competitions over the years while still raising her kids!

When I first met Amy, she was teaching a 5AM aerobics class at my gym and driving to work downtown right after. She had two little boys and a third one on the way. Still, she wanted to have an outlet to keep her energized.

When a full time teaching and training position opened up at the gym, she jumped at the chance. Finding something that was just for her, and being able to do what she loved was a strong motivator for her to become more and more involved in the fitness industry.

I was lucky enough to have Amy train me and really, she sparked my interest in becoming a trainer. She still loves training people and loves the camaraderie that goes along with it. She says when you help women (and men) accomplish something just for themselves, it can keep them (and me) from getting lost in the kids’ (and work and family) lives.

Amy first started to do fitness competitions to challenge herself, yes, but more to push herself outside of her comfort zone. It wasn’t so much the “I wanna win or look better,” outcome; it was the day-to-day process that drove her.

She knows that everyone struggles with motivation to exercise and having a goal gives you a push to try to master something new for yourself. Of course she has tough days, but if she lets that negativity take over, then what? Sure she’ll still be able to function as a mom, wife, and employee, but then lose the joy. Getting into the gym and accomplishing a workout doesn’t allow her to stay in a funk. She preps for excuses by reminding herself that no one has ever regretted a good workout!

Each competition gives her motivation. And since everyone struggles with motivation, trying to master something new gives her a push to work harder.
She says that being around like-minded people at the gym helps too. Like-minded, meaning people who she sees at the gym; all shapes and sizes, who are doing something for that’s just for them.

Of course it takes practice to keep a focus on your workout every day, but especially when you are training for a competition. I was surprised to hear that the workout doesn’t change that much, but the diet is what changes significantly. As the food changes she has to push herself harder because she’s not going to be as strong.

Her regular weight hits about 140, but she gets down to about 130 when competing. Typically at her regular weight she’ll have 1600-1800 calories, but for competition, it never dipped below 1200 calories. She eliminates most carbs when competing, but she says some people do need a little carb in their diet or they have no energy to compete.

She logs all food and exercise and writes down how she feels, even when she’s not competing. She will always take at least one rest day, and sometimes the body needs at least two days in a row. Logging her emotions is helpful, too because rather than covering up emotions with food, she deals with them. Making a plan for the time of day when she might normally overeat helps her focus on alternatives to using food for stress.

She has competed in Show Me Naturals, and NANBF competitions.

So between Evan, Cameron, Brendan, Riley, Brian Jr, Donovan, and McKenzie’s activities, working part-time with her husband, Brian, at Fitzmaurice Performance Sports and Personal Training Facility, she still is training for the NPC competition in St. Louis.

She says, “Everyone thinks that everyone else has it all together. We have to share our own fears with each other. Physically, I’m the best I can be when I don’t try to cover up my emotions…”

So, next time you think you’re too busy to hit the gym and do something for yourself, think again!!

Note to Amy: My legs still hurt from doing lunges with you, lol!!

(Although we all may think we are “superwomen”, sometimes the mundane gets in the way of our progress. I ran into Amy last week with a cast on her arm from a slip on the ice. However, there she was at the gym, doing something for herself and ignoring the negative!! )

"A Place to Work It Out..."

So you’ve decided that 2014 is the year to join a gym. You want a great place to work out that will motivate you to get there on a regular basis, but where do you begin. if you look beyond the basics most gyms provide their own unique take on your workout. You might even be rethinking the gym you currently belong to. Is it meeting your fitness needs? Too much? Too little? Good classes? Too expensive?
But before we talk about specific types of gyms, here are a few factors you should consider before joining ANY gym:


1. Location and Hours- Ideally you should join a gym near your home or work. If it's too far away you probably won't go. Make sure that the gym will be open at the times you'd be most likely to work out.

2. Cleanliness- Gyms are a breeding ground for germs so look for clean benches, clean handles on cardio equipment, and wipes or spray bottles on the gym floor. And pay close attention to the condition of the locker room, bathrooms, and showers.

3. Equipment- Make sure that the gym has a number of different types of cardio and weight training equipment. Check to see that the equipment is in good condition and that some of it is new.

4. Atmosphere- Do you think the staff seems friendly? Do you see people like you in the gym? Is it too crowded? Too empty?

5. Classes and Services- Do they offer a variety of class types and times? Do they have services you would use like child care, nutrition, spa services, etc.?

6. Cost- What are you actually paying for? What will you actually use? Fees can run from $10 to well over $100 per month, so make sure you know what you are getting for your money.

If you like the idea of working out with a group but don't need the cardio machines or free weights on your own time, check out the growing number of barre training, boxing gyms, cross fit facilities or yoga fusion studios in your neighborhood. Most offer a variety of classes and times that fit into your morning, lunchtime or evening schedule and provide great workouts, most times under an hour. If it fits your schedule, you're more likely to keep up the workout. (Google "Crossfit", "Barre studio", Boxing gym" with your zip code to find the one closest to you and check out their class times).

If you absolutely cannot bear the thought of working out in front of other people, but you need assistance in getting started or getting back on track, a smaller, one-on-one personal training facility might work best for you. Many offer personal training packages, and allow you to come in to use the machines on your off days as well. Some of these smaller facilities also offer specialty programs such as outdoor boot camps that meet in local parks, or specialized packages for brides, new moms, and age specific groups. Google “group personal training “ with your zip code or ask friends or co-workers for a recommendation. (You can also email me for recommendations locally).

Next, there are chains like Club Fitness, Gold’s Gym, and 24 Hour Fitness. Although costs vary from state to state, club to club, and even member to member, chain gyms are usually fairly affordable and offer a variety of services for their members. Gold’s has tried to grab markets beyond the traditional weightlifter by adding classes and partnering with groups like AARP and other organizations to offer “reduced” prices. You’re often left on your own to figure out the equipment. Taking workout classes, or checking out the new programs can help you navigate the best workout for you. To find out more about each individual chain, take a look on their web sites, They will usually let you download a free 1 day or 1 week pass to try the club out.

Then, there are the club-like facilities that offer more lifestyle and luxury with your membership while still keeping a strong focus on your workout. All over the country, YMCAs, JCCs, and even local community centers have worked to refurbish, rebuild and expand their fitness facilities to compete with the high end clubs like Lifetime Fitness, Wellbridge, and others in that category. Most have programs for all ages and offer additional classes to accommodate different levels of fitness. Membership fees vary, but often include swimming pool memberships and access to intramural sports for all ages.

My advice to be sure to try the club for a day or more before signing up, and then be sure to go online to find out about membership specials or package deals that might be available to you.

"Base Lines...."

Most people start working out to lose weight and usually, the only way they gauge their “progress” is by checking the numbers on the scale. If you’ve been working out for a while, you probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks to measure your progress.

A variety of health and fitness services are available at larger gyms and health clubs. These tests are often done at little or no cost to the client and can be a great way to get a "fitness baseline". You can sometimes find these tests available at community health fairs and screenings as well. When you have a baseline for things such as body fat, strength and flexibility you can use it to measure progress in your fitness routine, and it can also help you set realistic fitness goals.

Basically, they start by measuring cardiovascular endurance where a trainer monitors your heart rate after you walk on a treadmill or ride a bike and use the info to determine your VO Max .Then, they take flexibility measurements with a sit and reach test. And finally, strength is measured by recording the maximum weight that can be lifted, using a machine that automatically measures your bicep strength by how hard you pull on the bar during a set time period (around 5-10 seconds).

Body fat percentages are typically tested using calipers and measurements since this is one of the more accessible ways to check body fat and is generally painless. The calipers measure skinfold thickness at several areas of your body, but the accuracy of the test depends on the skill of the tester at separating your fat from your muscle and finding the right spots to pinch. The result is based on the idea that thickness of fat under the skin reflects total body fat. The results are then plugged into a formula to determine your body fat.


However, if you don’t belong to a gym or don’t have the time to spend with a tester, you can get some idea of your aerobic and muscular fitness, flexibility and body composition yourself by:

-Taking your pulse rate before and after a one-mile walk

-Timing how long it takes to walk one mile

-Determining your target heart rate-You can use an online target heart rate calculator or do the math yourself.
If you're a healthy adult doing vigorous activity, aim for a target heart rate of 70t o 85 percent. Find your target heart rate by following these steps:
Subtract your age from 220. This is a rough calculation of your maximum program, aim for 40 to 50 percent of your maximum heart rate): heart rate.
Determine the lower end of your target heart rate by multiplying your maximum heart rate by 0.7.
Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85.

-Counting how many push-ups you can do at a time (If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups)

-Measuring how far you can reach forward seated on the floor with your legs in front of you (The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back)

- Testing your body fat. You can buy calipers to measure body fat at many fitness store or in fitness catalogs. As before, the accuracy depends on the skill of the person doing the measuring
Where to measure: Men can just do 3 sites - chest, abdomen, and thigh. More than 26% is considered obese for men.
Women can also get a good body fat estimation with three or four sites - tricep, suprailiac (above the hip), abdomen(at the navel) and thigh. More than 32% is considered obese for women.

Taking body measurements
1. Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back. Bust: Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower
2. Waist: Measure wherever it is the smallest (if you have "no waist" go around yourself right at the navel line).
3. Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.
4. Thighs: Measure wherever they are the biggest.
5. Calves: Measure wherever they are the biggest.
6. Upper arm: Measure wherever they are biggest above your elbows.
Remeasure yourself every couple of months. It may seem discouraging to see your measurements when you start an exercise plan, but once your begin to see results, the feeling of accomplishment is wonderful.

Determining your body mass index
(BMI calculator- http://www.mayoclinic.com/health/bmi-calculator/NU00597)
You can figure out your Body Mass Index using this online calculator.
BMI takes into account your weight and height, giving you a number that you compare with a BMI chart.
It doesn't give you a body fat percentage, but indicates whether you're obese or overweight. For example, if your BMI is 22, that doesn't mean your body fat is 22%.
A BMI less than 18.5 indicates underweight
A BMI of 25 - 30 is considered overweight
A BMI of over 30 is considered obese
This calculation doesn't take into account age or sex. And remember, a muscular person may have a high BMI that doesn't reflect the actual body composition.


Along with these self-tests, it’s good to have your doctor test both your cholesterol and your blood pressure since regular exercise will significantly improve both numbers.

It might seem like a lot of work at first, but when you re-examine your fitness level every 4-8 months, you’ll have more than just the scale as an indicator of success!