SouthBMore Fitness Corner: B-More Athletes B-Ware

| March 27, 2015 | 0 Comments

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Sponsored post from Reese Ashe of Reflex Functional Fitness:

B-More Athletes B-Ware

Caution: Read Before Your Next Cheat Day

Being in the fitness industry in South Baltimore for more than a decade, I have seen a consistent rise in people taking charge of their overall health and fitness. Gym membership numbers are looking better than ever, training studios are popping up everywhere, and more and more people are signing up for races, fun runs, and triathlons. I mean you can’t look out your window without seeing someone running around the harbor or sprinting down Fort Avenue.

Don’t get me wrong, I absolutely love it, but I’m seeing more people who still aren’t reaching there desired results despite their efforts. I mean, you practically live on the treadmill, you have a favorite elliptical machine at your local gym that you secretly believe you own and how dare someone else be on it when you walk in! But why aren’t you hitting your goals?

Yes it’s true you’re putting in the time, but are you sure you’re putting in the effort? Are you working hard enough or effectively enough to burn off those unwanted calories? Unfortunately you may be burning significantly less than you think. Don’t believe me? Here is a comment from one of my clients:

“Last week I ran 6 miles in 38:58 which is 6:43 per mile. I was excited because it was the fastest pace I have had in a while and the treadmill said I had burned 849 calories. However when I looked at my calorie burn from my heart rate monitor it said I had burned only 301 calories. I was upset because I heard the average person burns around 100 calories per mile, and the treadmill said I had burned 849 calories”.

You’re probably asking yourself:

  • Is this a true story?
  • Why such a huge difference?
  • How can I figure out how many calories I’m really burning?

15623_441787292654906_1480734827588068625_nI can assure you this is a true story and I have heard many similar testimonials. It happens a lot more often than you think and if you aren’t getting your desired results it may be happening to you.

Most machines assume how many calories your burning based on speed and distance but that is a very generalized, flawed and inaccurate method.

The most accurate way to determine how many calories you are burning is through the use of a heart rate monitor. Entering your age, weight and resting heart rate provides the information necessary to calculate each individual’s calorie burn accurately.

As a trainer I can’t hold my 60-year-old clients to the exact same standards I would hold my college athletes. Allowances and modifications have to be made to each individual based on their goals, strengths and fitness levels. Calculating calories is no different. For example, the resting heart rate of a marathoner will be significantly lower than your average weight lifter so owning a heart rate monitor and knowing how to incorporate it into your workout can be a huge advantage in achieving your desired results.

At Reflex Functional Fitness we use heart rate monitors during our fitness classes and training sessions. On our big screen we are able to display participants’ heart rate, effort and accurate calorie burn during the class live and in real time. This allows our coaches and trainers to see how hard you’re pushing, how we can help you improve and what areas we need to focus on. It turns group training into an effective method of heart rate training.

This assures you know how many calories are burning and helps you manage your effort during fitness classes, race training or even weightlifting. If your heart rate is too low and you aren’t working hard enough, your calorie burn will reflect, and if you are working too hard too early, you can easily burn out and not have enough energy to finish a fitness class, race or workout.

It is so important not to “guess” how many calories you think you’ve burned or believe what the machines tells because everyone is different. Every gym-goer burns a unique amount of calories that is unique to their fitness level. My client knowing that she only burned 301 calories during that run helped her make healthier decisions with her nutrition. She may have eaten 800 extra calories if she believed what the treadmill told her. Just a little food for thought.

14321_10205537340891704_2731418605562377805_nReese Ashe, NSPA, ISCA, and Black Belt., is the owner and operator of Reflex Functional Fitness at the Southside Marketplace in Locust Point/Federal Hill. Reese, a familiar figure in Baltimore, has more than 15 years of experience in the fitness industry as a personal trainer, group fitness leader and martial arts instructor. He won Baltimore Magazine’s Best of Baltimore “Best Personal Trainer” in 2010, Baltimore Sun Magazine’s “Top Trainer” in 2011, and Baltimore Magazine’s Best of Baltimore “Best Fitness Class” in 2012 and was again nominated in 2014.

Reese was a four-year NCAA Division I wrestler at Coppin State and has experience in Jiu Jitsu, boxing, Mui Thai, and Mixed Martial Arts. Reese has been taught and trained by some of the world’s best, which has fostered a discipline and work ethic that he strives to instill in all his clients.

Are you interested in ramping up your health regimen? Make sure to stop by Reflex Functional Fitness for a group fitness class, a personal training session, or to get more information.

410.962.8400 –

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