Meal Plan: Week 7

Well, I'm not going to talk much about nutrition today because I'm just too excited to report the results of Michael's first 8 week assessment. Do check out his next video blog, though, as he gives a nice cooking demonstration and recipe for a healthy and tasty breakfast idea (trainer approved, too). So, we did Michael's first "full" re-assessment today, 8 weeks from our original one. In short, the changes are...outstanding! While we do pride ourselves on seeing very good, consistent, and predictable results with our clients, Michael's focus and his workout plan have only reinforced to us (and many of our current clients) what can be accomplished in a short period of time with hard work, dedication, and a "full" commitment to working toward the end result. By doing a great job focusing on all three "essentials" of our program (resistance training, cardiovascular exercise, and nutrition) in the proper balance, Michael has been able to achieve the following results in just 8 weeks:

Weight Loss - 32 lbs.

Body Fat % Decrease: 3%

Total Inches Lost: 23 inches (7.5 inches lost around his waist, and 8 inches lost around his hips alone!)

Resting Heart Rate: Went from 97 beats per minute to 68 bpm. (This means his heart and complete cardiorespiratory system isn't being taxed nearly as much and is much more efficient)

Heart Rate Recovery from a 3 minute step test: 158 bpm down to 115 bpm (During the first assessment, he could only complete 2 minutes of the test, and couldn't follow the designated cadence. This time he completed all 3 mintues at the correct cadence, and still had a dramatic improvement in his recovery from cardiovascular exercise.)

Resting Blood Pressure: Went from 140/90 down to 126/78 (Again, another great "health" improvement)

Post Cardio Recovery Blood Pressure: Went from 180/90 down to 180/80 The improvement in the diastolic (second number) is the key here.

Upper Body Strength: His predicted max on our bench press went from 150 up to 208. This was a 38% improvement in his test strength, but as we've seen in his workouts, his "functional" strength has already doubled.

Lower Body Strength: His predicted max on our leg press went from 583 to 864 (This guy has some strong legs!) :) Again, a 48% improvement here, but even more important is the improvements we've seen in the leg exercises he has done in his actual workouts.

Flexibility: Michael improved his Sit & Reach test from 3.8 to 6 inches - a 60% improvement! Better flexibility can often equate to less risk of injury during many physical activities.

Overall, excellent results and improvements. At this point, Michael's metabolism is even more "fired" up than it was during his first few weeks, so I still expect to see great changes over these remaining months. We'll still keep everyone updated with our bi-weekly weigh-ins and monthly re-measures. Thanks to all who have been supporting and encouraging Michael. We are extremely proud of him, and can't wait to continue seeing what he can accomplish in the near future.