All posts by Nikole Gessler

Monday, March 13, 2017

(3-3-3) 3-3-3-3-3
Tabata Hang Power Clean (135/95)
Tabata Front Squat (95/65)
Tabata Push Press (75/55)

Score is total reps of all 24 cycles

Today for our deadlifts we our lowering our rep count which means upping our intensity in weight and percentages. Try to work into heavy sets of three, also try to maintain good position up and down with the barbell and cycle reps instead of dropping at the hip, this will pay off huge over time in control and form. 

After our strength work we are keeping those barbells out for a little intense playground of three different movements. Going through three full tabata cycles (8 rounds of :20 on and :10 off) the weights will gradual decrease while the movements change.

For modifications on this WOD, make sure you still have three different weights between the three movements. After each full round we’ll rest long enough to switch out weights and begin again. Try to keep moving during each section of 20 seconds and keep track of your reps, total score is all the reps from the completed cycles. Happy Monday

Shoe Review – Reebok Nano 6.0

I get a lot of questions about shoes for the rigors of the variety of workouts we do at the gym. So, to keep with the trends I buy and try all of the latest CrossFit shoes so I can give an honest, unbiased review.

A few things before I tell you about the newest Reebok shoes. First, I think that all of the shoes that are made for cross training are great. They will all get the job done. I think the biggest thing comes down to each individual person and their shoe fit and aesthetic preferences.

I do have a wide variety of shoes that I rotate through when I workout, and I do pick which shoe I am going to wear based on the movements in the workout each day. I have that luxury. I like to watch for sales and pick up new shoes when they aren’t full price.

Most people are going to buy one pair of shoes and wear those every day they come to the gym and that is perfect. If you are working out 5-6+ times per week, I might then recommend that you get a second pair of workout shoes. Alternate days so that your shoes can air out and dry between sweat sessions. Pick 2 different kinds of shoes so that you can use them depending on the demands of the workout. And, like women wearing dress shoes/heels, if you are wearing shoes that often, if it good to have a variety to alleviate blisters and other repetitive motion ailments. Plus, you’ll cut back on the wear and tear of a single pair.

Now let’s talk about the Reebok Nano 6. I was late to the game with these shoes. I usually try to get new shoes within a month or two of their release because being a gym owner, athletes always ask about the newest shoes.

I really love my Nano 5.0s. (Which I was also late to the game buying – I just loved the 4.0s so much I bought 3 pairs of those and it was hard to justify another new pair of shoes.) In my opinion, the 4.0s were great, the 5.0s are awesome, and the 6.0s are amazing.

I didn’t really like any of the color combos of the 6.0s when they were first released, but I did finally order (and pay for) a custom pair of the 6.0s. Not only do I love the way they look, I love wearing them.

I judge my athletic shoes in several different criteria – can I stand in them all day and coach, how do they move and feel when I am working out with all of the variety of movements that CrossFit demands, and how is it to run in them?

The answer to all of these is a resounding YES with the Nano 6.0s. They have become my new favorite coaching and workout shoe. Bonus that I love the colors and design.

These shoes are solid enough to be supportive while standing for long periods of time or Olympic lifting work, and flexible enough to do burpees, sit ups, and box jumps.

These shoes fit my feet particularly well, with being a women’s size 12, that is a big deal. (Though they didn’t offer women’s sizing that high, I had to buy a men’s 10.5). So losing out on some of the fun girly colors and custom options is a bummer, I am still very happy with the way the shoes turned out.

They fit well right away and I didn’t feel the need to have to break them in at all. The upper shoes are soft and flexible, and the sole is sturdy but also flexes well with my foot. I feel secure and stable wearing them to Olympic lift, and they are soft and flexible enough for lunges and box jumps.

They are specifically made for cross-training so they also do well in rope climbs with side grips and kevlar overlay so you won’t tear them out. They are also comfortable enough to do the shorter amounts of running required in warm ups and workouts.

These shoes fit my feet really well. I have large feet (again, women’s size 12) but they are proportionate. I have bog feet, but not wide feet. Earlier versions of the Nano had a wider toe box, I don’t think these are as wide, but they still are roomy enough for your toes to spread out.

If you have wide feet (or really narrow feet) these may not be the best fit for you. There are also other shoes out there that are more minimalist (Inov-8s) or a bit more solid (Nike MetCons – especially in the sole.)

Overall, these are my favorite Reebok CrossFit shoe and favorite shoe all around. They are made just life a good CrossFitter – good at everything, specialized in nothing.

Wednesday, February 8, 2017

Rope Climbs

1000m Row
10-1 Pull Ups
1-10 Push Ups
1000m Row

We are going to work on our rope climbs again today! We will talk about good strong footholds as you ascend and well as ways to improve your grip.

After that, we are going to go long and hard. We’ll start with a 1000m row. Larger classes will partner up and stagger start by 5 minutes. Faster rower should go first.

Get that row done and then you are going to take on some pull ups and push ups. Every round you will do 11 reps. 10-1 and 1-10.

Work on good form for both of the movements. Scale accordingly – challenge yourself in a way you can still have good form and function while you work on getting stronger.

When you are done with the pull ups and push ups, you will finish up with another 1000m row.

5 Reasons You Need Personal Training

img_1398Whether you have a regular membership to a gym facility or you are just looking to get started with your fitness journey, Personal Training has a lot of benefits for you.

Just because you attend regular classes at a gym, doesn’t mean that you couldn’t benefit from some one on one training – either long term or just here and there to work on some special skills. Maybe you are just getting started with your fitness journey, and looking for some personal attention based on your needs and current abilities. Many people are intimidated by group classes (and that’s OK), Personal Training can help  you get ready if group classes are a goal of yours.

There are many reasons to request the help of a Personal Trainer. And the benefits are just as plentiful!

  1. Accountability, Motivation, Challenge, Results
    Maybe you are bored with the same old workout DVDs or repetitive classes. You need to be challenged both mentally and physically. It’s helpful to have someone to personally help you set goals with an objective eye to keep them realistic. If you are not seeing results or not sure where to start, a Personal Trainer can help you reach your goals and maintain them. They will be in tune with you and what you are working for and are going to be sure that you are putting in the work to get the results you expect. They are also going to know you well enough to be sure you are challenged as you progress (and to keep you progressing.) They are going to make sure you are seeing results.

  2. Education and Efficiency
    A Personal Trainer isn’t just going to tell you what to do for the hour you are with them. They are also going to educate you on all aspects of a healthy lifestyle. They are also going to make sure you know proper movement technique. Your training doesn’t last just that 60 minutes – you will have information you can use in between sessions as well. You may even get homework to do so you can keep working towards your goals and progressing at a suitable rate. Eating for your goals, sleeping well for recovery, plus safe and proper movements you can do at home in between your scheduled session are all very important. The goal is maximum results in minimal time.

  3. Sports-Specific Training
    Many amateur and professional athletes work with a Personal Trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a Personal Trainer can tailor your program to your sport of choice. Do you need a lot of power, agility, and skill to get the ball down the soccer field? Do you need a lot of strength to throw that discus further? Do you need a lot of speed to run that football to the end zone? Would an improved vertical jump help you with your basketball game? Training for all those things is completely possible, and very different, depending on your goals and your Personal Trainer will develop a training plan specifically for what you need.

  4. Injury Rehabilitation
    Injuries and accidents can prevent you from participating in your favorite activities. An experienced Personal Trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries. Even if you can’t be back to doing all of the things you love, it is still good to get up and moving to prevent too much muscle loss (and depression from not being active and doing things you love.) Maybe you aren’t going to be doing 100m sprints with a strained hamstring or squatting 300 pounds with achey knees, but there are still a LOT of other movements you can do to keep your mind and body sharp and to gain strength around the injured area to prevent future down time.

  5. Special-Needs Training
    Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis, or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions. The goal is always to make quality of life better, both short term and long term. A major reason the aging population ends up in a nursing home is because they can’t take care of themselves. Things like getting off the toilet (an air squat) or getting up after falling (a burpee.) Worse yet is breaking a bone in a fall because of weak bones (which can be made stronger by lifting weights.) Personal Training has been proven to help cognitively, physically, and socially with other types of special needs such as ADD/ADHD, autism, Parkinson’s and more in both children and adults. There are all kinds of enrichment available through exercise – and not just physical – there are mental aspects that can be added to workouts.

Plus, if all of that wasn’t reason enough, Personal Training can give you a few extra added bonuses as well!

Your trainer can teach you new things. It’s great to have fun and try some new things – maybe tumbling or some gymnastic movements. Even movements like power and Olympic lifting that maybe you never even knew you wanted to know how to do! You will even take home some movements and workouts you can do at home in between your personal sessions.

Your trainer will also become your sounding board and therapist. Something about having your trainer see you at your most vulnerable in the middle of a workout just makes you want to get all sorts of things off your chest. Sometimes life around you affects our workout at the gym. It’s good for you to tell your trainer what is going on. If you need to work out some frustration, maybe a heavy, fast paced workout will help. Your mood will affect your workout performance and your trainer needs to know what is going on so they can best help you work through stuff AND get a good workout in that day. With a Personal Trainer, each workout is geared for you.

Your trainer will help you get over your fears. Whether real or imagined, we all have fears. It might be the fear of being inverted in a handstand, or maybe it’s a fear of lifting heavy weights, or maybe that 20” box seems like a mountain to you. Sometimes we can be our worst enemy and facing change isn’t easy. Having the extra support to guide you and lean on can give you the confidence that you need. You should never stop pushing your limits. Growth only happens outside of your comfort zone.

Why You Should be Practicing the Olympic Lifts

img_1882The two Olympic Lifts – the Clean and Jerk and the Snatch – are two of the most technical movements you will do anywhere. Both of those will take a loaded barbell from the ground to locked out overhead.

The clean and jerk will do that in two separate movements with a clean to get the barbell to the shoulders first, and then the jerk which will put the barbell overhead.  The snatch, on the other hand, will take the bar from the ground directly overhead.

Why should you be training these complex barbell movements even if you never want to be an Olympic Lifter?

The Effect on the Cardiovascular System
One of the first areas most novices to Olympic Lifting discover is the whole chain of muscles from the glutes and the spinal erectors to the traps. Shirts begin to fit funny as the muscles of the upper back grow to accommodate the pulling movements. What muscles do the Olympic Lifts build? All of them. It is a simple matter of the length of the movement of the bar.

In a bicep curl, the bar may move four inches. In a Clean and Jerk, the bar moves from the floor to overhead, upwards of seven and a half feet! Every muscle, tendon, and ligament in the body is used. A tough set of Snatches leaves you heaving for breath, sweating in streams, and the heart racing. All this without even having to go the track (whew…because running is not my favorite…)

The Human Body is Designed to Work Together
Don’t isolate different muscles groups! When will you ever have to functionally bicep curl an object? The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force to an external object. By lifting the bar from the ground to overhead, the entire body is used. As you begin the process of adding weights to the Olympic Lifts, the entire body compensates by getting bigger and stronger.

Full-body movements such as the snatch provide the body an opportunity to act as the unit it’s intended to be. If you can’t hold a bar overhead in the full squat position, you’ll quickly learn where you’re strong, where you’re weak, where you’re tight, and where you need to improve.

Efficiency – Train all 10 Fitness Domains
All sports require different amounts or cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. (Coincidentally the 10 Fitness Domains as defined by CrossFit.)

Olympic weightlifting provides development in all these areas. The single most important requirement for strength development is the ability to produce force. Force, in terms of strength training and athleticism, is the body’s ability to recruit and initiate muscular contraction. Through complex and highly technical Olympic Lifting movements, you’ll learn how to effectively activate more muscle fibers more rapidly than someone who isn’t trained to do so.

Building Neural Pathways through Complex Technique
“The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age.” — Greg Glassman

The snatch wins as the most highly technical movement in our gym. It takes the prize for greatest/easiest high-level neural developer. (High-level gymnastics and other sports can elicit similar neural responses, but the length of learning curve for those sports is far greater.)

Olympic Lifting is easy enough to learn and difficult and complex to perfect. It can years for an elite athlete to reach the height of their lifting career. That doesn’t mean that we shouldn’t practice the movements and strive to be better, even if those aren’t our end goals. Working on these lifts provides many benefits in other areas of fitness and everyday life. Don’t be afraid of that barbell – go out there and attack those lifts!

Eating Paleo Zone has saved my family a lot of money!

IMG_2314You may have heard that Dirk and I have embarked on a Paleo (ish) Zone eating style. It has been a challenge to get started with meal planning, meal prepping, and eating all of the food each day. BUT, here’s something I didn’t expect – we are actually saving a lot of money with our food budget!

Sure, I had expected (hoped) to lose some body fat and gain some energy to hit those workouts harder, but it always seems that eating better quality foods comes at a higher grocery budget.

Our initial grocery trip cost about $240. We had meal planned, but still weren’t quite sure of the quantities of food we would need. It just seemed like a lot. It was nice to see a full cart of fresh fruit, veggies, and lots of good protein. I was proud to be making healthy choices for my whole family.

I typically budget $150 a week for food for our family of 5. It has been 9 days of eating for 5 people and aside from a couple trips to the store to get a few items we needed for a recipe or some of the favorite foods we ran out of, we are still eating through that initial grocery purchase. So, just about right on budget. (And we have enough food for the at least the rest of the week.)

Even though the amount of food we are eating at each meal seems like a lot, recognizing proper food portions has been a real eye opener. I am eating more, eating right, happy about it, and feeling really good. Good food goes farther. $2 for whole honeydew melon will last several meals and snacks. Think about that amount of food versus $2 for 10 pouches of fruit snacks. It’s a win-win. Healthy, better food that stretches further.

The money savings hasn’t come just from the grocery shopping, but also from not eating out. In a typical week, our family ate out much more than I would care to admit to you, plus all the extra little stops for coffee drinks, or slushies, or snacks while we are out and about.

Now that we have meals planned and prepped, there is no last minute decisions to stop and grab food. Because the kids know what we are doing (and why) they don’t ask to stop and get ice cream on the way home. (But, my goodness…even after all this time, I STILL want that darn coconut mocha.)

If I look back over the previous month’s spending, the amount spent on all those little, spontaneous eating (and drinking) stops really adds up. Like, REALLY adds up. I once read that if people stopped eating out and put that money aside, they could save enough money each month that at the end of the year they could take a vacation to anywhere in the world. ANYWHERE IN THE WORLD. It’s that much money. I have seem the numbers. I have done the math. The numbers work out.

So next year at this time, I’ll be sending you warm wishes from a tropical beach…in my new swim suit!

We survived the weekend!

The weekend went well! I was nervous about continuing on the Paleo Zone eating plan over the weekend. It seems Friday night and weekends are just made for indulging. We had a meal plan and stuck to it – and I am so glad we did!

Friday – Day 5:
We were at the gym to work on some stuff in the evening so we brought our snacks and dinner there. Still feeling good with no headaches. I did struggle with some acid reflux (heartburn) for a few days but that is also gone. I have been drinking more water. Still a little bit tired. Dirk gave blood at work and everything looked great with his iron count, etc. He was a bit more tired, but most likely it was from donating all that blood. I was able to jump in with an evening class to workout and it felt so much better than the workout a few days ago. Dirk mentioned he has already lost 5 pounds. I decided to weigh myself. I forgot to weigh myself in the beginning but have lost 2.5 pounds since Wednesday. I am actually eat a lot more food than I had been, but I am eating more evenly throughout the day (instead of skipping meals and binging on everything in sight at night.)

IMG_2308Saturday – Day 6:
Got up and made breakfast. Feeling really good today. Had the time to make some more fun and creative meals.Grilled steak and chicken to use throughout the week. Made some really good salads. I have noticed that I have to pee a lot more. A LOT more. It’s all the extra water consumption plus all of the water in the fruits and veggies. The meals are still more than enough. When you get your carbs from non-gluten sources there is a lot of food to eat each meal. Being hungry is not an issue. Even at 14 blocks (which I thought would be way too little food) I am feeling full, have more energy, and sleeping well.

IMG_2309Sunday – Day 7:
Used our knowledge of Paleo pancakes and some googling of Zone and concocted some pretty amazing pancakes for breakfast. They were tasty and filling. Went for a walk with the kids and the dog and brought our snacks to enjoy. Life is not that complicated while eating in this way. We have also learned a lot about serving sizes and fat/carbs/protein rations. It has been a really great learning experience! It’s always easy to eat enough protein (and fats) but getting enough carbs from good sources has been difficult. I am eager to see how my performance in the gym improves.

In the Zone (Paleo Style)

Dirk and I have started the Zone eating plan this week and all week long I’ve wanted to tell you all about it, so let me start at the beginning…
Saturday – Day -1:
Dirk wakes up and says he has been thinking about something and wants to talk. Oh goody. We have both been feeling icky lately and know that our eating is the root cause. We’ve been working out, and you can’t out work a crappy diet. So true. Let’s try the Zone eating plan since it’s what CrossFit recommends. Also, let’s give up alcohol, caffeine, sugar, and gluten all at once. Yes – let’s do all that!

Sunday – Day 0:
Figure out how many blocks we are going to start with and then meal plan. The Zone eating plan is based on eating “blocks” of food.

From the CrossFit Journal:

“In the Zone scheme, all of humanity calculates to either 2-, 3-, 4-, or 5-block meals at breakfast, lunch and dinner, with either 1- or 2-block snacks between lunch and dinner and again between dinner and bedtime.

We have simplified the process for determining which of the four meal sizes and two snack sizes best suits your needs. We assume that you are CrossFit athletes; i.e., active. Being a “4-blocker,” for instance, means that you eat three meals each day, where each meal is composed of 4 blocks of protein, 4 blocks of carbohydrate and 4 blocks of fat.

Whether you are a “smallish” medium-sized guy or a “largish” medium-sized guy would determine whether you will need snacks of 1 or 2 blocks twice a day.

A block is a unit of measure used to simplify the process of making balanced meals.

• 7 g of protein = 1 block of protein
• 9 g of carbohydrate = 1 block of carbohydrate
• 1.5 g of fat = 1 block of fat
(This assumes that there is about 1.5 g of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 g.)

When a meal is composed of equal blocks of protein, carbohydrate and fat, 40 percent of its calories are from carbohydrate, 30 percent from protein and 30 percent from fat.”

Admittedly, at this point I am overwhelmed.

Looking at some charts and using some on-line calculators Dirk decides to eat 21 blocks and I am going to do 19.

So, we each grab a computer and are tasked with planning meals and snacks for just 1 day. Then we make a grocery list. Then off to the store we go to buy the food we need.

We get home and start prepping food. It looks like a lot of food to eat…

Monday – Day 1:
Wake up and am ready to go – I can do this! First breakfast was 5 blocks which included a lot of honeydew, cottage cheese, and some almonds. It is a LOT of food. I struggle to eat it all.

I am not hungry for a snack, but eat lunch – which is also a lot of food. To make is simple we have planned a couple of items of food. I can’t eat it all, so I make some substitutions. 1/4 biscuit is equal to 2 cups of broccoli carb-wise. I want to eliminate the gluten completely, but for today I need to get through the food.

Didn’t eat one of the snacks.

Tuesday – Day 2:

The migraine has started. I knew it would. It always does when I stop caffeine or gluten. Once I get through the week though, it is the gluten that will cause the migraines. Would really like a coffee drink. Not coffee. Something rich and creamy with mocha and whipped cream on top.

Dropped down to 17 blocks for today.

I have also decided I need to drop the number of blocks per day in order to eat all of the food. If you are eating gluten and 1/2 of a slice of bread is 1 block of carbs, you can probably eat that much, but when using alternate carb sources, the volume gets to be pretty big. Most people I talk to that have tried the Zone and have quit have done so because it is so much food. You also have to find a variety of things to eat each meal. Maybe you don’t get all your carbs from oranges (2-1/2 oranges for 5 blocks) but from several different foods.

I am super tired today as well. Exhausted. Worked out with the evening class and it felt really bad. This also happens when we switch to Paleo eating. It will pass in a few days…I hope.

Still didn’t eat one of the snacks.

Wednesday – Day 3:
Migraine again today. I expect a few more days of this. The meal prep time each night is a little overwhelming. It takes a lot of time to pick and prepare all the food for the next day. But, the up side is that eating the next day is easy. Everything is portioned out and ready to go when it’s time to eat.

Too tired to workout today. Dropped down to 4 block meals and 2-1 block snacks for a total of 14 blocks.

Thursday – Day 4:
Woke up with a headache for the third day in a row. I really want a coconut mocha. That is really the only craving I have. There is plenty of food and a variety of it. I am not hungry, quite the opposite. Still struggling to eat all the food even after dropping to 14 blocks. But did eat all the food today.

Friday – Day 5:
Woke up without a headache for the first day. Still craving a hot, delicious, creamy coconut mocha…

Nervous about the weekend. It seems weekday healthy eating is do-able, but becomes more of a challenge on the weekends.

I do finally feel pretty good today!

I am excited to see what some good, healthy eating and some regular, consistent exercise will do for my body!

Sleep and the Eternal Struggle with Weight Loss

IMG_1811It’s a common problem many people face– you’re working out, eating better but still not taking off the LBs.

Let me boil this complicated subject down into one simple truth about why: If you aren’t getting enough sleep, you won’t see the weight loss results you’re working towards.

Getting adequate sleep can be tough. Read on to learn just how sleep affects your weight loss and the simple things you can do to ensure you’re getting quality shut-eye.

Somewhere along the path to fitness, we began to lose focus on big-picture wellness. Logging long hours focused on cardio became the end all, be all for losing weight. Calorie counting and low fat was the roadmap to kicking those last few pounds. Yes, what you put into your body matters and exercise is vital. But what’s even more important — and often overlooked — is SLEEP.

Consider sleep your building blocks for your mental and physical health.  

Clean up your sleep diet. If your goal is to lose 5, 15, or 50+ pounds, and you are serious about your goal, you first priority would be to check your sleep habits. Five hours of sleep a night is not enough. Patchy sleep with tons of distractions doesn’t cut it.

You need to have a serious conversation with yourself (and possibly any partners you share sleeping quarters with) about the amount you are sleeping as well as your sleep hygiene. A great quote from an interesting book on sleep (Lights Out: Sleep, Sugar, and Survival) is “Get as much sleep as you can without getting divorced or fired.”

Why? Current research indicates that lack of sleep makes it almost impossible for your body to break down your fat stores for use, increases the likelihood that you will store more fat, and increases your cravings for high sugar food (and it makes sense. Have you ever been up late and had sudden cravings for ice cream or cookies?) All of this together spells doom for your weight loss goals.

Today’s lifestyle all but guarantees hectic workdays, busy evenings, and erratic schedules. So what can you do to take back your control over your sleep habits?  

  1. Prioritize sleep. Is that web surfing or next episode of your favorite show really more important than another hour or two of sleep? The answer is no. Those things will still be there tomorrow or this weekend. Once you lose sleep it is gone forever (contrary to popular belief you can never really “catch up” on sleep).
  2. Think: cave. Make sure the sleep you get is the best possible sleep. Try blacking out your room as much as possible (this is especially true for those of you who sleep during the day) for a cooler temperature during sleep times. A great analogy is to try and make sure your sleep area is as close to a cave (cool and dark) as you possible can.
  3. Let there be (no) light: Eliminate as much artificial light as possible in the hour(s) leading up to sleep. You can do without your smart phone/tablet/laptop/TV in bed.  Try reading an actual book rather than on a tablet. It is amazingly relaxing and always helps me drift off to sleep.

Huffpost recently wrote an AWESOME article chock-full of tips for a better night’s sleep. Check it out here.

At the end of the day, you’re in control. You can make the decision to work on your sleep habits. Yes, it will take time to reconfigure your schedule to get an optimal night’s sleep. That’s OK! Give yourself a break – you can’t change a life’s worth of habits overnight.

My last bit of advice: Give it a shot. Try a few of the tips listed above and in the Huffpost article. I promise you it’s worth it. You’re worth it.

New at Recursive – Body Composition Scans

Measure your body fat percentage and muscle quality!

Measuring your body with a scale and tape is limiting. Our handheld body scanner uses Electrical Impedance Myography (EIM) to scan and measure your actual muscle quality and fat percentage in a highly accurate, scientific method.

The device we use measures electrical current flow in different directions and it can measure the flow at different depths (the further apart the electrodes, the deeper the electrical current will penetrate).

By combining these multiple electrode configurations with multi-frequency electrical measurements, and by using a variety of algorithms, our device can separate out the condition of the muscle from the amount of fat in a region in just a matter of seconds.

Muscle Quality (MQ) is a measure of your muscles’ strength relative to its size. We use Electrical Impedance Myography (EIM) technology to send a small current directly through your muscles.

Since the current flows differently in muscles based on their composition and muscle fiber size, we can analyze the flow of the current and evaluate the quality of your muscles.

The muscle quality scale runs from 0 to 100, with the average being around 50. Higher Muscle Quality scores correlate with stronger, leaner, more fit muscles.

Try a Quick Scan where we’ll scan you triceps, abs, and quads on one side to find your overall, general (total) body fat percentage and muscle quality.

With a Full Body Scan we’ll measure 24 different areas to give you detailed information of body fat percentage and muscle quality. With the details of the full body scan you can see the areas that carry a higher percentage of body fat and the areas of your body that have good muscle quality. You can then use this information to target certain areas according to your personal goals (fat loss/muscle gain).

It is recommended to do a Body Scan every 3-4 months to track your progress.

Quick Scan (3 Areas – Triceps, Abs, Quads) – $15
Full Body Scan (24 Areas) – $40

Go to to set up your appointment!