Jonathan Glick's Blog

FIRST MONTH – $99

Includes Individual Fitness Assessment plus (3) 60-minute sessions

Month-To-Month contract. No long term commitment required.

PRIVATE TRAINING

OPTION A – $99/month
(4) 30-minute sessions per month

OPTION B – $129/month
(4) 45-minute sessions per month

OPTION C – $149/month
(4) 60-minute sessions per month

Add (4) additional 30 minute sessions to any private training plan for only $60 per month.

SEMI-PRIVATE TRAINING

FOR COUPLES / PARTNERS – $159
(4) 60-minute sessions per month

FOR SMALL GROUPS (3-4 PEOPLE) – $199
(4) 60-minute sessions per month

To figure our estimated daily caloric expenditure we need to calculate your RMR* (Resting Metabolic Rate), Daily Activity Level, and your average daily caloric expenditure from exercising.

Men RMR = 66.473 + 13.751(BW) + 5.0033(HT) – 6.755(Age)

Women RMR = 655.0955 + 9.463(BW) + 1.8496(HT) – 4.6756(Age)

Provide your weight (kg), height (cm), and age (years AND months)

Don’t forget to convert weight in pounds to kilograms and height in inches to centimeters!

1 lb = 2.205 kg (Example: 150 pounds / 2.205 = 68 kg)

1 inch = 2.54 centimeters (Example: 65 inches X 2.54 = 165.1 cm)

1 month = .083 years (Example: 25 years 5 months = 25 + (5X.083) or 25.42 years)

Step 1 Alternate (Quick Estimate, not as accurate):

Men RMR = BW (in lb.) X 11 kcal

Women RMR = BW (in lb.) X 10 kcal

Step 2: Calculating Caloric Expenditure from Daily Activity Level

Daily Activity Level = RMR X Activity Level Percentage

Multiply RMR by the following percentages based on Activity Level:

Sedentary = inactive

Lightly Active = most professionals, office workers, shop workers, teachers, homemakers

Moderately Active = workers in light industry, most farm workers, active students, department store workers, soldiers not in active service, commercial fishing workers

Very Active = full-time athletes and dancers, unskilled laborers, forestry workers, military recruits and soldiers in active service, mine workers, steel workers

Exceptionally active = lumberjacks, blacksmiths, female construction workers

• 	Men	Women
  Sedentary	15%	15%
  Lightly Active	40%	35%
  Moderately Active	50%	45%
  Very Active	85%	70%
  Exceptionally Active	110%	100

Step 3: Calculating Average Daily Caloric Expenditure from Exercise

Average Daily Caloric Expenditure from Exercise = Total Weekly Caloric Expenditure / 7

Add total Weekly Caloric Expenditure from Exercise and divide by 7.

Step 4: Add Totals from Steps 1 through 3 (RMR + Activity Level + Avg. Daily Exercise)

• Formula: Daily Caloric Expenditure = RMR + Activity Level + Exercise

*RMR: (Resting Metabolic Rate): Minimum amount of calories needed to sustain the vital functions of the body during a relaxed, reclined, and waking state. Note that RMR is different than BMR (Basic Metabolic Rate), which is amount of calories consumed while at complete rest (sleeping).

        Plantar Fasciitis is one of the most common orthopedic issues related to the foot and is defined as an inflammation of the thick tissue on the bottom of the foot that connects the heel bone to the toes and creates the arch of the foot. Plantar Fasciitis can develop when the tissues that create arch of the foot, the Plantar Fascia, is overstretched or overused as a result of many possible causes. Risk factors may include but are not limited to: less than ideal arch of the foot – either flat feet or too high of an arch, obesity or sudden weight gain, tight calf muscles and especially the tendons surrounding the foot and ankle, long distance running or prolonged standing or walking from occupational or other activities, and from shoes that have insufficient arch support or soft soles. Symptoms of Plantar Fasciitis most often include an either sharp or dull pain as well as stiffness under heel and throughout the arch of the foot. The pain can include tenderness, redness and swelling as well and is usually greatest during the morning or after inactivity, after repeated standing or sitting, while climbing stairs and after moderate to intense physical activity.

        Though most often affecting men and women over 40, Plantar Fasciitis can happen to anyone as there are many risk factors and common causes that may contribute to developing this condition. Depending on the situation, Plantar Fasciitis can occur more suddenly or develop over a longer period of time. Those who feel pain in the bottom of the heel and stiffness in the arch of the foot are often diagnosed with Plantar Fasciitis though other conditions must be ruled out before a diagnosis is complete. Heel spurs, stress fractures, and Achilles tendonitis are examples of conditions that are more likely to be present in addition to Plantar Fasciitis; while other issues affecting the foot like diabetes, leprosy, and peripheral neuropathy are much less linked to having or developing Plantar Fasciitis. While many people may have a genetic predisposition to developing this condition – such as an excessive high arch or flat foot – most other risk factors are influenced by your environment, occupation, and behaviors.

        If you have been diagnosed with Plantar Fasciitis, there is a wide assortment of short and long term treatment options available to you. Treatment may last a few short months or even a few years, though the average treatment time is around 8-10 months. It is first very important to rest as much as possible for 1-2 weeks after being diagnosed with the condition. Over the counter medicines such as acetaminophen or ibuprofen and the application of ice to the affected area a couple times a day for 10-15 minutes may help alleviate any associated pain and swelling. Doctors may also recommend using night splints that help stretch and heal the Plantar Fascia, or wearing a boot cast for up to 6 weeks, and sometimes a steroid injection into the heel to relieve more extreme or prolonged pain. If these treatment options don’t alleviate most of your symptoms, surgery to relieve the pain and release the tight tissues may be considered.

        Wearing proper shoes, especially during physical activity or prolonged walking, sitting, or standing may be one of the most important steps you can take to prevent Plantar Fasciitis. Shoe inserts, particularly those prescribed by an orthopedist or chiropractor may help prevent the condition from happening or at least minimize the chance for more intrusive actions needed such as surgery or steroid injections. Maintaining foot flexibility, and to a lesser extent lower and upper leg flexibility is also a great way to prevent Plantar Fasciitis and other related foot issues or injuries. Improving ankle mobility without compromising stability and stretching the muscles of the lower leg can be completed through various stretch positions. All of these prevention tactics can be implemented immediately and can help you maintain healthy (and happy!) feet so that you can sustain your preferred activity level and desired lifestyle.

OTHER RESOURCES:

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview

http://www.medicinenet.com/foot_pain/article.htm

http://www.mayoclinic.com/health/plantar-fasciitis/DS00508

While there is often an assumption that bottled water is purer than tap water, this is not likely the case. Bottled water and tap water are actually regulated by different agencies; in most cases the Food and Drug Administration (FDA) regulations on bottled water are less stringent than the Environmental Protection Agency (EPA) regulations that govern public water utilities. Typical bottled water plants are tested weekly, whereas municipal water plants are tested multiple times daily. Additionally, consumers are provided with test results every year on their local tap water sources, while the bottled water industry does not disclose the results of any contaminant testing that it conducts, which may raise consumers concerns over what may be found in bottled water.

Numerous studies show that bottled water often (and by often, I mean 30-50% or more of samples!) contain contaminants such as yeast, mold, parasites, bacteria, arsenic and other carcinogenic chemicals. Resent concerns have also been raised over issues from additional contamination of chemicals that may be leaching from plastic water bottles, especially Bisphenol A (BPA) which in a recent American study, was linked it to breast cancer, changes in puberty, and other potentially harmful health problems.

Of course, tap water is not without its own issues including its own potential contaminants and perhaps the largest reason for not drinking tap water: poor taste. The easy solution? The one you’re probably already thinking of: the installation of a water filter inside your home and a basic stainless steel water bottle for on-the-go. Water filters remove more contaminants than other treatments methods, are designed to specifically work with municipally treated water, and they are by far the most economical choice as well. A simple faucet mount water filter costs about $9-10 per 1000 gallons (a whole house filtration system about $2-3 per 1000 gallons). Bottled water, on the other hand, hovers around $4000 per 1000 gallons, making bottled water 400 times more expensive!

Bottled water is less environmentally friendly and more expensive than tap water, and with a home water filtration system you control what goes – or doesn’t – in your drinking water. With the addition of a home water filtration system, tap water seems like a safer, smarter, healthier alternative to bottled water, and an obvious clear winner. Check out the resources listed below for more in depth information, and thank you for any comments or feedback you may provide.

Additional Resources:

General Resources – www.water.org / http://www.allaboutwater.org/
U.S. Geological Survey Water-Quality Information – http://water.usgs.gov/owq/
Bottled Water: Pure Drink or Pure Hype? – http://www.nrdc.org/water/drinking/bw/bwinx.asp
Harmful Chemicals Found in Bottled Water – http://www.ewg.org/BottledWater/Bottled-Water-Quality-Investigation/NewsRelease

Consider the accuracy of an unmanned space rocket when traveling to a specific destination; it is not accomplished by staying on a predetermined path or by getting back on that path if it strays off course. No effort is made to return the rocket to its original path, but instead a control center determines “where is it now, what is its current velocity?” Corrections are made to direct the rocket on its new path and the process is repeated multiple times over on its way to its destination.

The life lesson, as quoted in the book Conceptual Physics by Paul G. Hewitt “Suppose you find that you are off course. You may, like the rocket, find it more fruitful to follow a course that leads to your goal as best plotted from your present position and circumstances, rather than try to get back on the course you plotted from a previous position and under, perhaps, different circumstances.” Regardless of where you started and how far you reached thus far, by continuing to ask questions, make corrections, and by moving forward, you can reach your preferred destination and obtain (and surpass!) your desired goals.