Our new machine will calculate your intra and extra cellular water as well as an expected healthy ratio of Total Body Water.

The obesity analysis calculates Percentage of Body Fat or PBF, which is a measurement of your actual body composition unlike BMI, which is a 200 year old calculation based only on your height and weight, which continually proves to be inaccurate.  PBF will be able to tell the percentage of your total weight that isn’t muscle, bone or fluid, giving a more accurate means of assessing degrees of obesity or degrees of fitness.

The InBody has achieved a .98 accuracy correlation with DEXA, the gold standard in body composition analysis.

Want to know which muscles need more work? The Segmental Lean Analysis will measure how your muscle mass is distributed throughout your body. This will help to determine if you have a disproportionate amount of muscle in your legs or trunk and arms and then distinguish which has more muscle mass from your right to left.
With the InBody we can regularly monitor your body fat, muscle mass and muscular development, so that you can understand how your diet, lifestyle and exercise regimen are influencing your body composition.

As a leader in Health and Wellness we are constantly striving to bring you the best tools and technology available in the world; to keep you healthy, strong and living the Well Rounded Life Style.

The Inbody will show you:

Total Body Water, Protein, Osseous/non-Osseous minerals
Body Fat Mass
Skeletal Muscle Mass
Soft Lean Mass
Fat Free Mass
Weight
Body Mass Index (BMI)
Percent Body Fat
Segmental Muscle Mass
Segmental Muscle Mass Ratio
Nutrition assessment (protein, minerals, fats, edema level)
Body Symmetry
Body Strength
Obesity Degree
Body Cell Mass (BCM)
Basal Metabolic Rate (BMR)
Arm Circumference (AC)
Arm Muscle Circumference (AMC)
Provides Segmental Impedance values at multiple frequencies
15 individual impedance measurement values (5, 50, 500 kHz at each arm, leg, and the trunk)

Some of you are new and this program will change your life.

If you follow exactly what is written for you and you use the tools that are available to you, you will come out a different person.

You will know exactly how you need to train and eat to make changes, how to maintain.

More importantly you will learn what you are made of.

Do you see adversity and give up, run, or dive in?

Are you an excuse maker?  Do you talk the talk but not willing to walk the walk?

Do you believe in what YOU can be?

The first time you do the Project it seams so easy to believe…

For the alumni, do you still believe?

Are you willing to dive in, to work harder than ever before?

Or are you “Too Lean” now,  to follow your nutrition plan EXACTLY the way it is written?

“Too Fit” to work hard on the spinners? “Too Strong” to get an effective workout out of resistance bans?

Have you bought into your excuses and now they have become your truth?

Use this next 21 Days to reevaluate your truth.  What are you made of, NOW?

Do you believe in what YOU can be?

We do…

We know you can always improve, learn more, give more, work harder and be more.

Just like you we are always reevaluating, learning and growing.  Striving to be more.

We believe, we believe in you! Join us in this journey!

#21tolose

]]> http://www.freemanformula.com/blog/project-42/it-begins/feed 0 http://www.freemanformula.com/blog/project-42/happy-valentines-day?utm_source=rss&utm_medium=rss&utm_campaign=happy-valentines-day http://www.freemanformula.com/blog/project-42/happy-valentines-day#comments Sun, 05 Feb 2012 22:08:26 +0000 kim http://www.freemanformula.com/?p=693

Here is our gift to you.

More brand new cardio equipment.

We have added three more cybex arc trainers to our already fantastic line up of cardio equipment.

For those of you in Project 42:

Please remember that you have extra cardio to do on Monday, Wed, Fri and Sunday.

We recommend that you split up your cardio session from your training session.

For example if you are training in the morning, then you would do your extra cardio in the evening, for maximum fat burning.

Please re~read your instructions for how to do your cardio, on your nutrition plan.

The majority of you have interval cardio to do.  If you are not sure what or how to do that please have your trainer show you.

Don’t forget you have a membership to Well Rounded for the duration of your program, please use it.

Boxing Cardio Class 

Sunday 7am & 8am

Stretching, Abs & Glutes

See You Monday!

PROJECT 42

#LETSDOTHIS!

The Helix® is a  breakthrough in cardio fitness~

The unique motion, lateral, side to side or figure eight motion delivers better results for toning and shaping, weight loss, sports therapy and physical rehabilitation.  The Helix’s “sideways figure 8” motion lets users target their toughest areas while they condition aerobically. Unlike treadmills, steppers and elliptical machines, the patented motion of the Helix also works the inner & outer thighs, delivering the kind of leg & glute sculpting usually seen only via weight training. Treadmills, steppers, ellipticals: they all work the body in a front-to-back motion, with great aerobic results but little spot toning. What does this really mean?…A workout that gets better results in less time.

Engage More Muscles, Burn More Fat.

The Helix® engages all of the muscles of the lower body, actively working the #1 trouble spots for most women: the inner and outer thighs and glutes. That translates to superior results: shapely legs and a toned and lifted butt.

Work Both Inner & Outer Thighs.

This is an exciting advance because instead of just focusing on the muscles of the fronts and backs of the legs, you are also targeting the glutes and the inner and outer thighs the total leg 360 degrees.

This results in great shaping results for the entire lower body, especially for women who are often looking to tone up exactly the areas that the Helix focuses on. When you are on the Helix, you are working the fronts and backs of the legs, just like when you are walking or running or biking. But the Helix also goes in two different directions.  When your right leg is moving clockwise, you are also toning your outer thighs and glutes.  When your left leg is moving clockwise, you are also toning your inner thighs and glutes.

We are expecting these new and exciting cardio pieces this week. See you at the gym…Kim

Jeramy was on WSYR TV 9 today talking about the 2012 Fitness Trends. Watch here:

Please listen to him tomorrow on 95X Radio, The Show with Hunter and Josh tomorrow morning at 8:45-9am

The # 1Resolution: To Lose Weight.

There are so many fitness trends out there today.

Before you hop on the hula hooping craze for a better core workout you have to once again go back to your goals.

Which trend is the best for you?
That will depend on your purpose.
Each and every trend can be great it just depends on your purpose.
Are you looking to be more active?
Are you looking to get in better shape?
Or are you looking to get in the best shape of your life?

That will determine your workout method.

Some of the Top Fitness Trends:

Dance ~Batuka, Bokwa, Dancing Like the Stars, Zumba.  These workouts are fun!! The music is pumping and environment is to move! Depending on your fitness level this might help you get in shape, if you haven’t trained in a while.  If you are fit~ this will work as activity.  Will you get in the best shape of your life with this method? Probably not, unless you have never worked out and have never been in shape.  But is it fun? You Bet!:)

Barre Workouts~(ballet style workouts) Booty Barre, Physique 57 (Kelly Ripa’s workout, Tracey Anderson Style).  These workouts are for a very specific person.  Did you want to be a ballerina or a dancer? Are you already fit and almost exactly at your goal?  Some of these workouts will incorporate Ballet, Pilates, weights, bands, balls a myriad of equipment.

Please always watch your form if you choose to do this style, and keep weights light because most of their “methods” are dangerous to your joints, tendons and ligaments if you don’t know how to do the movements properly.  This style of workouts might help you with glute work, better posture and flexibility.

Home Based Workouts~This has come along way in the last few years. With time constraints being one of the the reasons we do not keep with our resolutions, home based workouts are a great way to overcome that obstacle. If you know how to train already, are motivated and committed~ This maybe an option for you.  Their are great programs available to help you train hard at home without a ton of equipment. We have developed the “Get Gorgeous” program for ladies to address this concern.  I would recommend you purchase some equipment to stock your home gym with, for anyones budget: Dumbbells, Kettle Bells, Sandbag, Jump Rope, Resistance Bands, Wave master, Boxing Gloves and an Interval Timer.

That way no matter what, you wont miss your workout: snow day, sick children what   ever life throws at you to keep you from reaching your goal.

Functional Fitness~According to the Mayo Clinic Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a squat to bicep curl is a functional exercise because it trains the muscles used when you pick up an object from the floor or a table. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.  Depending on your goals this might be a good way to get in shape, best shape ever? Hmmm probably not.

Kettle Bell Training~Is a form of functional fitness.  It is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility.  Swinging movements kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increases grip strength.

* one note about functional fitness it is a great form of exercise and you can create great workouts that are tough however if you are fit and have dreams of stepping on stage as the next new “it guy or girl” in a physique style show… watch the amount of this work you do… we have to shape your physique to show “The X Structure”.

Running~Warrior Dash, Tough Mudder, Triathlons, Road Races.
There are so many options in this category.  Signing up for one of these is a great idea, it puts a timeline on your training.  The training itself becomes your purpose driven workouts.  Great way to get in shape, have fun, and go outside.

Unconventional Workouts~Weighted Hula Hooping, Rebounding, Jump Roping, Rock Climbing.
Traditional Fitness isn’t for everyone, but there are countless ways to get your body moving while having fun with beneficial results.  At Well Rounded we have a Rock Wall that is open to everyone of our members.  It’s a great workout for the entire body and helps to create variety and keep you consistent.

Using Technology ~Online, Apps and Mobile Programs.  There are a ton of apps out there, it seems that everyone is looking to take your .99 and not offer much.  However there are some really great ones like Nike Boom.  There are interval timers for home based workouts like, Gym Boss.  My Fat Secret for a free journaling system and C25K for a running app to help you from couch to 5k.  We here at Freeman Formula are working a New Program~ Power of 3.  For those of you with a gym membership, a smart phone, intensity in your training and on a budget.

No matter what you choose, weigh it against your goals and purpose.  Being active and having fun, has great rewards.  If you are looking to get in better shape there are so many options for you.

If you are looking to get in the best shape of your life we have developed Project 42 to give you the tools you need to accomplish this.  Our program has 100% results.  The average client loses 42 pounds in 42 days.  If you are looking for guidance as to what is the best option for you, shoot me an email and we can try to find what works best for your fitness goals, activity level, time constraints and budget.

~Kim@freemanformula.com

Well, it’s that time again, time for reassessment and goal setting.  As I research for this topic, I realize why most people don’t write goals.

If you read anything out there pertaining to goals it is old.  It’s the same info that has been passed around and repackaged with new pictures or coverings.  “Use the SMART method, set small goals, set time based goals, tell someone, get a buddy”… blah blah blah.

Does any of that annoy you as much as it does me? 

Does it move you to actually set goals and reach for more through out the year?

Obviously not, only 8 percent of people are always successful in achieving their resolutions.  19 percent achieve their resolutions every other year. 49 percent have infrequent success. Twenty-four percent (one in four people) never succeed and have failed on every resolution every year.

That means that three out of four people almost never succeed. Wow, 3 out of 4 almost never succeed!  So why keeping doing the same thing?  The goal setting method sounds broken, if that is the rate of success.  If setting goals is almost a definite failure then why write them?

Maybe it’s time to look at setting goals differently.  Like taking a trip to Florida…

Let’s say your going to drive with the family to Florida.  (I know it’ll cost more than flying but go with the example please)  Would you go online and find a hotel to stay at? Book it before you go?  Would you pack your clothes?  Sunscreen? Would you buy tickets to the events you want to see?  Would you save your money so you know how much you have to spend there?  Would you pack the car and get gas? How about GPS?  Would you enter in the address to your hotel?  Of course…you would plan for your trip.

Or on the other hand, would you jump in the car with 1/2 tank of gas, no clothes, no hotel, no directions, no plan just drive what you think is south?  Would you ever even get there?  Who knows…I assume that 1 out of 4 of you might, according to those stats.

Yet most of us are going through life with less planning than we would do for a trip to Florida, for one week.

Setting and achieving goals is how you build confidence, strength, character and purpose.  In order to design your future you must set goals. Goals will help you to map out exactly where you’re going and how you want to get there.   Whether you want to go to law school, win a national award or land the job of your dreams, make more money, or get in shape.  Every accomplishment consists of a series of goals.

In order to write real goals you have to want to change, want to be better and want to move forward.   You have to want to change old patterns, bad habits and be willing to commit to that change.  No one can force this on you,  it must be your decision and yours alone.  Get real with yourself.  No excuses, no judgements, you facing the real truth about yourself.  You accepting responsibility about who you are, where you are and how you got there.   Decide what you want to achieve in your life, take a personal inventory, ask yourself some basic questions.

• What do I want to be?
• What do I want to do?
• What do I want to have?
• What are my areas of strength?
• What are my areas to improve?
• How can I be a better human being?

Now put this on paper.  Start to construct a blue print of how to achieve those things.

How do we increase our odds? Maybe, by doing something different this year.

Let’s try a new approach.

In the Project 42 we teach you how to achieve.  Jeramy and I have written messages with themes to help you set goals and achieve goals on a consistent basis.  Each day in the Project you will sign into the journal and on your home page you will see a message.

These messages are the building blocks put in place as a theme for each week, to help keep you focused and ensure success.

1. Purpose Driven Behavior~ Adopting the mindset to do what it take to achieve.
2. Commitment and Responsibility~ Know that you are in control of your results.
3. Relentless Action~ Work like never before to achieve more.
4. Indomitable Spirit~ Keep that mind set that you will achieve your goal, no matter what “obstacle” comes your way.
5. Maintaining Momentum~ Use your successes to continue to push the envelope.
6. Empowerment and Transformation~ How to maintain your progress and live this new lifestyle.

Please use the 42  messages to help move you faster to living the life you want, being the person you want to be and having the things you want, and to ultimately being a better human being.

If you have done the Project before and never read the messages you haven’t seen the heart of the program.  Please read them this time.  If you are new and want to get the most out of this plan please, please use all of the tools we give you for success.

I wish you success in all your endeavors and I will help you in every way that I can.

That is one of my goals.  “To help you become more”.

Happy New Year ~

Yours in Health

~Kim Freeman

How do you handle the holidays?

Do you lose all self control and eat everything in sight?

Or, are you “dieting” and have not allowed yourself to partake?

How to avoid the holiday bulge:

The very first thing you have to know during the Holidays is:

What is your goal?

Do you want to lose body fat, maintain, or gain weight?

That will determine your plan and your commitment level as you enjoy the season.

If you are going to holiday parties:  No matter what your commitment level, never go hungry.
Eat a meal on your plan before you go, drink your water and take your supplements.
It is nearly impossible to make wise choices when you are starving.

While you are there, alcohol maybe a concern.  Remember that alcohol does not get used in your system.  It is extra calories ~ however that really isn’t even the concern.
The concern is that it is so toxic to your system that it goes directly to storage.  Feel the area that you really hate the most, (belly, hips, butt) that is where it get’s shuttled directly into that area. If you chose not to drink alcohol, I recommend you have a drink in your hand.  Club soda with lime in a glass will usually work and keep the dream stealers off your back.  Not having something in your hand usually leads to trouble.

If you are like me I always bring a gift for the host.

An easy gift is a bottle of wine or flowers, instead how about bringing an appetizer or a dessert that you can eat?
Shrimp cocktail, veggie platter, fruit platter, sushi, deviled eggs, or a desert that is better than the normal mega fat, stomach aching calorie dense deserts that are available.

We have a great gluten free Freeman Formula chocolate cake, covered in peach mango berry topping, recipe available Yummy:) ask at the front desk for a copy of this recipe.

Also, you know that no matter what you eat your calorie intake will be higher than normal.  That means ~even though we don’t count calories, be aware that increased intake means increased output, unless you want to gain weight.  This is not the time to sleep in and not go to the gym.  You must burn those calories! Get to the gym and get moving.  Interval cardio will be your friend during the holidays.

Enjoy the season with your friends and family.  Remember, fitness is a choice, your choice to be better and to live a healthy lifestyle. Embrace the chance to eat, and celebrate.  Be aware of your choices and make wise ones.

Happy Holidays! ~Kim

It’s a couple weeks after N.P.C Nationals and I’ve had time to absorb it all and take in.

I have no regrets I trained harder and looked better than I have ever before.

The competitors were  as good as I ever faced and it was a big class.

Before we hit the stage briefly sizing thing’s up I felt confident that I prepared myself enough to have what it would take to win.

I went out there and gave it my all, it was a battle.  I can say “Congratualations to my competition you gave me a good run”.

Do I think I could have won or had what it takes to win that class”YES” but that’s how it goes especially in bodybuilding it all has to come together in that one point in time and there’s no clear cut finish line it’s very subjective.

In all honesty, I would have like to have been compared a little more, but 6th at the Nationals for the first time is a rewarding experience and leaves me hungry to keep going especially knowing I was not 100% and can be better.

I have already rehearsed in my head ideas towards next years plans.  Being a very competitive middleweight it’s tough to move up to light heavy’s when I am and can take 1st in a middleweight class at a national level.

My head and enthusiasm tells me to move up to light heavies, but my heart say’s stick it out and refine a middleweight physique your so close.

For now enjoying family and food, but can’t stop that building urge inside to get back at it.  I feel my body is welcoming the rest and recuperation but as the hours tick by my patience grows thinner to start picking up the weight  again, just have to ever remind myself this too is part of the process to the next Journey.