Author: Bonnie Pfiester

Nintendo sure made fitness sound a lot more fun when they introduced the Wii and “fitness gaming.” The idea of making a game out of exercise is quite enticing, but do fitness games really help people get fit?

I have a Wii, but I only play sports games like baseball, golf, tennis, and bowling. When we first got our Wii, we “bowled” practically every night. It was a lot of fun seeing my little Mii character awkwardly popping around the big screen making three strikes in a row. But it doesn’t take a rocket scientist to realize you are not getting the same physical activity playing Wii sports as you would playing the real thing.

I do, however, see how couch potato gamers could feel better about playing more interactive games like Wii Sports instead of traditional video games that only require moving your thumbs. Although these games may get people off the couch, I’ve never met anyone in super fit condition who said they got abs from playing a video game. But I was happy to do a little research to see if they can prove me wrong.

How It Works

Wii Fit is just one of many fitness games flying off the shelves. Numerous other games are available for Wii, PlayStation, and Xbox consoles, such as Just Dance, Zumba, Nike+ Kinect Training, and UFC Personal Trainer, to name a few. Even Jillian Michaels has an exercise game.

Most games come with various components to measure activity and monitor movement. Wii Fit games are centered on a Wii Balance Board and include movements focusing on basic core exercises like yoga and balance activities.

Games like Nike+ Kinect use Xbox’s impressive built-in lens, which tracks your movements to monitor your form and activity, whereas Just Dance 4 for PlayStation shows you all the dance moves but doesn’t really give you accurate feedback like Xbox and Wii do.

Pros And Cons

The pros are obvious. Video fitness gaming is convenient, fun, and has a certain cool factor to it. I could see where fitness gaming would appeal to the traditional gamer and be great for kids. I could also see how fitness games may offer some basic instruction to spark an interest in getting fit and learning more too.

As for serious fitness needs, I am not convinced that fitness gaming is the most effective route to getting fit. In general, most fitness games are for beginners and only offer entry-level exercises. I would call that a con.

In other words, if you already work out and think a fitness game could replace your current routine, I’m afraid you will be quite disappointed.

Each game seems to have its own list of pros and cons. For Nike+ Kinect, the biggest con was the space required to do all the exercises. While the exercise format itself probably has received the highest praise out of all fitness games, there are many complaints about the floor space required to complete all the exercises correctly.

One obstacle for Wii Fit is the Balance Board’s weight limit of 330 pounds. Another issue is that one size doesn’t always fit all. In other words, a generic workout program is just that: generic. Although the exercises are very elementary (maybe even too elementary), if you have bad knees or other limitations you need a real live expert to help you modify and adjust your activity.

Another major obstacle is the price. Not everyone has $300-$500 to spend all at once. At least with gym memberships, you can budget fitness into your bills and pay by the month.

If you want to get into fitness gaming, there is an initial investment required. Game consoles cost $275-$399 at most super stores. After you buy the console, you have to purchase the game itself, which is an additional $30-$69, depending on the game and components needed. Of course, this doesn’t include any extras you choose to purchase for your home workout experience, which can add up fast.

By the time you are done purchasing your fitness game, you could have bought an annual membership at my gym, along with access to a ton of equipment and actual classes led by real live instructors. Going to a gym may not be as convenient as working out at home, but you get a lot more bang for your buck with a traditional gym membership.

There is no better accountability than being around people. All the motion sensors in the world can’t replace human touch and direction. Then there is the added benefit of being around people who are watching you do each rep. That always seems to boost performance. It’s in our nature as humans to find shortcuts and figure out ways to cheat, especially when no one’s looking. Just being in a room full of other people working out with you provides plenty of accountability.

Lastly, if you really want to know what the pros say, the chief science officer of the American Council on Exercise, Cedric X. Bryant, PhD, FACSM, is quoted in an interview with WebMD saying that while fitness gaming is “certainly better than the alternative — traditional video games — one shouldn’t use it as a substitute for the real thing.”

Fit Or Flop

While the idea of fitness gaming is great if you use it to its fullest, working out alone at home requires a lot of discipline. Like any home workout system or fitness video series, in order for them to be effective you have to use them. That’s why most home workout programs fail. It’s not that they don’t work, it’s that we don’t work.

So, while fitness gaming has its place, it can’t compare with the real thing. In the end, it’s still a game.

Working out with your pet is nothing new. I love to run with my two Great Danes, but I’ve never thought about taking them to the yoga studio. However, that’s exactly what is going on in some studios across the country. Doga (yoga with your dog) takes Downward Facing Dog to a whole new level and is supposed to be one of the top trending workouts for 2016.

Doga was accidentally created by New York yoga instructor Suzi Teitelman, who had a puppy that refused to leave her mat. Since she didn’t want to give him the boot, or leave him at home, she slowly started incorporating her pup into her yoga routine and out came Doga – Yoga Doggie Style.

With the trend of fashionable pocket pets thanks to famous socialites like Paris Hilton, it’s no wonder Doga caught on so quickly. Now, believe it or not, Doga is being taught all over the world and even made ABC’s 4 Workouts to Watch Out For in 2016.

How It Works

Doga is considered to be gentle yoga, with a lot of stretching, massage, and meditation. Certified Doga instructors lead pet lovers through a variety of familiar yoga poses that use their dogs as props and even weights.

I could imagine that holding a wiggling pup in a balance pose would prove to be a lot more challenging than doing it solo. Doga also may incorporate more upper body strength, since many of the moves require you hold your furry friend throughout the pose. While it may seem like a good workout for the human, Doga’s big focus is on reducing stress for both the human and the canine.

Doga is also supposed to be quite a bonding experience. Research shows sustained eye contact between a dog and its owner boosts endorphins. Holding a long gaze with your hound reportedly releases beta-endorphin, oxytocin, and dopamine, neurochemicals associated with positive feelings and bonding. This is a healthy perk for both parties, as many of the poses purposefully have you face to face with your friend.

Because Doga also requires a certain level of doggie obedience, it could do double duty as dog training time too.

Pros And Cons

The mere fact that you can do one more thing with your pet (outside of the dog park or taking an ordinary walk) is a pro in of itself. Pet lovers are always looking for more things to do with Fido. People also love showing off their pets, so it’s another excuse to let your four-legged friend tag along.

If your dog has anxiety issues, Doga could be a method of reducing stress and building trust. Doga would also be a good way to socialize your pet in a low-key environment, which is especially important for nervous or skittish dogs.

Doga gets a few more fitness points because having your dog there could distract you enough to hold poses a little longer. Instead of focusing on your burning thighs while holding Warrior 2, you can concentrate on holding your pooch still and looking into his or her cute little eyes. However, you can have those points quickly taken away if the little mongrel distracts you to the point of missing a pose altogether.

An obvious obstacle for me is that my dogs are so big they would each need their own yoga mat. And, each one of them weighs more than I do, so I won’t be picking them up while doing any warrior poses.

Marley, my Mantle Great Dane, is less than graceful, so I am pretty sure he’d topple me over after two seconds of any balance pose if he had anything to do with it. My Fawn (Miller), on the other hand, is much more graceful and would likely be a better suited Doga partner for me. But I have a feeling he’d want to take a nap after the first 10 minutes of class.

That brings me to the most obvious con for Doga: It requires a cooperative sidekick, so it’s not for everyone. Since Marley’s favorite pastime is sitting on my lap like a Shih Tzu, I’ve never been successful doing any floor exercises without him eventually sitting on top of me and bringing me to the floor. If it were Doggie MMA, we’d crush it because Marley already has the Full Mount and Half Nelson moves down pat.

Another issue for my boys and me is we’d take up a lot more room than if I had a Tea Cup Poodle. While Doga’s creator says you can do yoga with any size dog, I would be nervous about em”barking” on this new workout simply because I’d probably feel like the big pink elephant in the middle of the room. If we make a mistake, everyone will know about it because my dogs don’t do anything quietly.

Since I’m already horrible at yoga and about as flexible as a two by four, the thought of adding a dog to the mix is horrifying for me. Simply hiding in the back corner hoping no one sees me is not going to work.

None of this is an issue where I live because there are no Doga classes that I know of in our area. Unless I get the Doga DVD, I can’t imagine I’ll even get to try it to give you a real Doga review.

Fit Or Flop

This is not one of those one-size-fits-all situations. Since Doga requires you have a dog to begin with, this workout would obviously be a Flop for sure if you are dogless. Then you must have a cooperative pup that will not only behave but also complement your fitness goals.

As long as you aren’t doing Doga for series fitness gains, I would say Doga is a Fit for additional activity–and a great social activity for you and you pet. However, if you really want to get in a good workout, you probably need to leave the dog at home.

Most people find it pretty challenging to stick to a diet and exercise routine over the holidays. Between all the extra activities filling schedules and the delicious holiday sweets floating around the office, it’s nearly impossible to stay on course.

One of the best things you can do is cut yourself a little slack and try to look at the big picture. While exercise and good nutrition are always important, maintaining a healthy balance is important too.

Here are six tips to prevent you from falling off the sleigh (I mean wagon) this year.

1. Don’t beat yourself up.

It may be easier said than done, but beating yourself up only makes things worse. Instead of beating yourself up for everything you are doing wrong, focus on what you are doing right. Even though you may be used to working out five times a week, one workout a week is better than none at all.

As long as you are trying your best to maintain an exercise routine and eat healthy when you can, you are doing better than most. If you can’t do what you want to do, just do what you can.

2. Prioritize.

If you are limited on spare time, decide what type of workout needs to take priority. Do you need to burn calories or lift weights? Does your body need yoga more than the elliptical? If you do what you want to do, and avoid doing what you need to do, you may still walk out of the gym feeling guilty. If you tackle your priorities first, you’ll walk away feeling proud (and healthy!) instead of full of regret.

3. Make the most of your time.

Since time is precious during the holidays, it is important that you use your time wisely. Instead of doing cardio and strength training separately, combine the two in a circuit training program or high-intensity interval training (HIIT) workout. By increasing intensity and decreasing rest time, you will not only burn more calories but also strengthen muscle.

Less rest time also means you will get more done in less time. Use an interval timer, like Gymboss, to help you stay on track. You can pack a lot of punch in a 30-minute workout when it’s done with the right intensity.

If you don’t have time to drive to the gym, you can always work out at home even if you don’t have the equipment. There are plenty of workouts available online, including thousands of 10- to 40-minute workout shows on LIVEexercise.com.

4. Don’t try to do too much.

Sometimes we make things much harder than they need to be. Are you putting too much pressure on yourself to get everything done? You’ll have more time left over to exercise or spend with the family if you aren’t stressing over maintaining a clean house and attending every holiday function that comes your way.

I’ve learned it’s not the end of the world if I don’t send out Christmas cards or put all the decorations up. Christmas is already stressful as it is. You don’t need to add more stress by trying to be a perfectionist during the busiest time of the year. Your real friends will understand and love you anyway!

5. Plan ahead.

One of the easiest ways to waste time is to procrastinate on Christmas shopping. You can save loads of time and money by planning ahead. Whether you shop online or organize shopping when it’s most convenient, planning ahead is key. If you aren’t organized, you will be making a lot of extra trips and fighting crowds trying to find that “perfect gift.” More time saved shopping means more time you have to exercise or get other important things done.

6. Don’t give up.

Many people just give up over the holidays and decide they’ll work on their diet and fitness in the new year. That’s silly. I recently saw a meme that said, “Giving up on your goal because of one setback is like slashing your other three tires because you got a flat.”

If you want to have a Christmas cookie, have one without any guilt at all. Just don’t have ten. Try to budget calories like you budget Christmas shopping. It’s better to try–and go over a little–than not to try at all.

The mere fact that you are reading this article means you are willing to do what you can to maintain your fitness. So, see? You are already on the right track!!

When it comes to weight loss, everyone is looking for a short cut. It’s human nature to want to find the easiest and fastest way to your destination, especially when it comes to getting rid of body fat.
Our impatience and laziness make us a great target for supplement companies selling products claiming to help you get faster results with less work. Duh! Who doesn’t want that? That is why fat burners have exploded on the market. Even the name in and of itself is attractive.
I would love to set some of my own fat on fire right now and melt away my excess blubber, but I don’t think that is exactly how fat burners work.

How Fat Burners Work

Before I explain what a fat burner is, I should tell you what it is not. Fat burners are not diet pills. Most weight loss drugs are a prescription for people who have serious health risks and cannot control their weight with diet and exercise alone. There are some prescriptions that actually block fat from being absorbed and stored, but most old school diet pills contain a stimulant medication, like amphetamines, which are scheduled controlled substances by the Drug Enforcement Agency.
Today’s fat burners are typically classified as a thermogenic, which means to produce heat. While some thermogenics may have a mild appetite suppressant in them, they mostly increase body temperature through metabolic stimulation, enhance energy levels, and improve lipolysis (how you break down body fat for energy use).
If you attempt to read the ingredients on the label, don’t expect the information to be very clear. Some of the ingredients can exceed 20 characters in length if you can even read the ridiculously small fine print to begin with. Pronouncing the words can be just as difficult as actually making any sense of the label at all.
While there are some active ingredients you may recognize like caffeine anhydrous and green tea extract, the rest of the ingredients might as well be written in a different language. Common ingredients like hoodia gordonii, 7-ketodehydroepiandrosterone, garcinia cambogia (or hydrodroxycitric acid) and cissus quadrangularis require a translator and a scientist to fully explain.
Basically, the idea behind a fat burner is not necessarily to burn fat by itself, but to support fat loss in various ways.
Ingredients like caffeine and green tea help boost energy levels and mental alertness so you are more apt to stay moving and actually get your butt to the gym. Yohimbi, also known for possibly helping sexual dysfunction, increases blood flow. This increased blood flow supports fat loss by making the oxidation of fatty acids a little easier and may also help oxygen and nutrients get to working muscles.
Hoodia gordonii and garcinia cambogia support fat loss by suppressing the appetite. None of these ingredients alone really claim to give miraculous results, but what seems to make one fat burner better than the next is how they combine the ingredients for maximal results.

Pros and Cons

Sadly, since most of the ingredients in fat burners escape the level of scrutiny the U.S. Food and Drug Administration (FDA) puts on prescription drugs and over the counter medications, there is not as much research and solid evidence to really go on. In addition, it makes exploring new products a little risky.
Even though the FDA requires supplement companies register their facilities with the FDA, they are not required to get FDA approval before producing and selling supplements. This means you could be using a product that may eventually get pulled off shelves if they receive enough serious adverse event reports associated with that product (which they are required to report to the FDA).
I don’t know about you, but that is pretty scary if you think about it. Basically, consumers are the lab rats for supplement companies—and only time will tell if a product is harmful or not.
Another risk is the long list of possible side effects, even if a product is not supposed to be harmful. Fat burners can be dangerous for people with preexisting health issues like high blood pressure, heart palpitations, anxiety, insomnia and mental disorders.
Even healthy people may not be able to handle the side effects common with fat burners like the uncomfortable jitters and edginess that goes with taking stimulants. Then, there is always the chance of experiencing less dangerous side effects like stomach problems, headaches, hot flashes, irritability, irregularity and even addiction.
The only real pro, in my opinion, is the boost in energy it can give you. Dieting can leave you feeling lethargic and fatigued, with little energy left for exercise. If energy is your main issue, fat burners can give you the edge you need to not only get to the gym but to get through your workout on those difficult low-calorie days.

Fit or Flop?

Although fat burners can be a good fit for healthy individuals who use fat burners responsibly to enhance their exercise and diet program, I would say fat burners are a flop for the majority of consumers who are looking for a short cut.
Unfortunately, most people are not buying fat burners to work harder and be more disciplined. Most people are buying them as an alternative to exercise and diet because they lack discipline.
Like most marketing campaigns, supplement companies often oversell their product and give you false hope or great expectations. These claims can set you up for failure if you don’t have a good understanding of what a fat burner really does.
If you are willing to put the time in the gym and stick to a diet, you will likely find that a fat burner can help you reach your goals with a little more ease and speed. I actually use fat burners simultaneously with diet and exercise when I’m preparing for a competition or photo shoot to get maximal results.
On the contrary, if you expect the weight to fall off without making any changes on your end, you might as well take the money you plan on spending on fat burners, put it in a barrel and set it on fire. At least, that way, you are just wasting your money without having to take all the risks.
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When I first started working in the gym industry, the only people I saw using resistance bands were women in leotards doing aerobics classes. As I grew in my profession and knowledge, I started to use bands a lot more–both in my own workouts and with clients.

I never used resistance bands when I was younger. The only bands we had at the gym were a very light resistance, so they didn’t seem particularly effective. I also didn’t really know how to use them properly. To be honest, my lack of knowledge and experience is why I never used them. However, after I discovered Bodylastics bands, I learned how valuable bands are.

How Resistance Bands Work

Before I begin, you should know not all resistance bands are created equal. They come in different shapes and sizes as well as different levels of resistance. Resistance can even vary from brand to brand depending on the quality.

The most common bands are tube bands with handles. Another type of band is the TheraBand, which is a flat sheet of latex without handles. Lastly, you have the continuous band loop, like Monster Bands, which looks just like a giant rubber band. Each style has a different purpose and varied resistance, but my favorite bands are Bodylastics tube bands with removable handles and ankle straps.

When tube bands first became popular, there were not a lot of options. I think we only had one or two different choices at my first gym. Over time, band companies started offering more resistance options. Like free weights, the more options you have the more you can do. The same way a gym has everything from 5-pound dumbbells to 100-pound dumbbells, band companies started adding more resistance options too, with bands going up to 30 pounds of resistance.

In addition, many band companies, like Bodylastics, have a clip feature on the ends of each band, allowing you to stack bands for even more resistance options. This clip feature also lets you remove detachable handles in exchange for ankle straps for lower body exercises. Many sets come with a door anchor, which attaches to a door to give you even more exercises to choose from.

The most common question people have is whether resistance bands are as effective as free weights. Research has shown that muscle activity during resistance band training is very similar to weight training. Studies have demonstrated that programs using bands have increased muscle strength, increased muscle size, and decreased body fat, similar to that of a weight-training program.

Pros And Cons

The first pro is the cost. Resistance bands are extremely affordable. Free weights can be very costly. The cost of most free weights averages one dollar per pound, which can add up quickly. However, you can buy a nice starter set of quality bands for under thirty bucks.

The second advantage to owning a set of bands is that they are very convenient. My set of bands has over 260 pounds of total resistance. The whole set can fit in my gym bag, but I could never fit 260 pounds of free weights in my bag, much less carry it all at once. Since bands are so lightweight and don’t take up much space, they are extremely practical and portable.

Finally, bands are super effective. You can work every single body part with bands. It may take some trial and error to figure out which bands are the right resistance for each exercise, but with a little practice you’ll discover the sky’s the limit.

As for pitfalls, the most obvious issue is not knowing how to use them correctly. There are hundreds of exercises you can do with bands, but most people know fewer than 10. The key to success is taking the time to research exercises so you get the most out of your bands.

The only other real limitation is that there are some functional multi-joint exercises you can do with weights that aren’t as effective with bands, like a thruster (a squat and a press) or a snatch. Free weights are more advantageous for powerlifting because there is a need to break inertia and create enough momentum to make the exercise effective.

These same disadvantages could be considered an advantage for those who want to avoid ballistic movements or are using bands for rehabilitation.

While there may be a few limitations to using bands, there are just as many things you can do with bands that you can’t do with free weights. Since bands do not rely on gravity, there are a number of exercises you can do with bands that wouldn’t work the same way with weights.

Lastly, quality matters. If you get the cheapest bands you can find, you will be sorely disappointed. Cheap bands don’t feel anything like quality bands. Higher-quality materials can generate more tension. Some of the higher-end bands even have an anti-snap guard in the middle of the tube to prevent breaking due to overstretching. High-quality rubber tubing will give you more even resistance, and quality components will ensure your bands last even with heavy use.

Fit Or Flop

You probably already know the answer to this one. While I do suggest you use a variety of exercise equipment for optimal results, resistance bands get two thumbs up in my book. I would highly recommend them for everyone, at every age, and at every fitness level. They are probably the single best investment you can make and should be the first thing you buy for your home gym.

My 4 Rules

1. Never go more than three days without exercise.

2. Exercise at least three days a week.

3. Never miss a Monday.

4. Never give up.

Rules are great. They are actually better than great. They are necessary in life. We have household rules, school rules, governmental rules, and we even have rules at work. So why wouldn’t we have rules with our health and fitness?

Even though most people break rules occasionally, just think of the things we would try to get away with if we didn’t have any rules at all? Rules keep us in line and help us stay on track–and they can keep us on track with fitness too.

Sadly, most people don’t apply rules to fitness. They go to the gym as much as “they can” (whatever that means). Oftentimes, they even exercise without any specific goals or direction. Doing fitness without guidelines gives you too much room for failure. We need these rules and measurements to help us determine what success is, and to help us stay on course.

Since I used to be the queen of irregular workouts, I developed four simple rules to keep me on track–and boy, has it helped!

1. Never go more than three days without exercise.

I have to say, since I started living by these rules, I rarely ever break this one. Three days gives me plenty of time to enjoy a long weekend without feeling guilty about missing a workout. If I have applied all the other rules prior to my vacation, I can go proud and feeling good knowing three days isn’t going to kill me.

Where people go wrong is they workout all the time and then they miss a few days. Then, those few days turn into a few weeks. A few weeks turn into a few months. You get the picture. It’s happened to all of us.

Living by this rule gets you back in the gym so you stay consistent and don’t get out of the habit of regular exercise. Fitness is not a trend or a phase. It should be a lifestyle.

2. Exercise at least three days a week.

The American College of Sports Medicine (ACSM) gives guidelines for recommended exercise. On the top of their list is aerobic exercise, which works our cardiovascular system (our heart and lungs). Even though we call this type of exercise “cardio,” most of us do it to burn calories and fat more than exercise our life support system.

ACSM actually addresses frequency, recommending we perform physical activity a minimum of three to five times each week for 20 to 60 minutes at a time. ACSM actually clarifies that even more by giving us goals of how many calories we should burn during those workouts, which is 300 calories per exercise three days a week or 200 calories per session four days a week. That’s just less than 1,000 calories of exercise burned per week. (Note: That is barely enough calories to burn off one hamburger, one small French fry, and a coke per week! Just saying.)

However, if you want the best results, ACSM suggests your weekly expenditure be closer to 2,000 calories per week. For me, that would be an equivalent to 30 minutes of cardio every day or four 1-hour group exercise classes per week. This is what I strive for every week and has proven to be great for maintenance, preventing weight gain and keeping me fit.

While ACSM also encourages us to add strength training and flexibility exercises to the list too, cardio is still top priority for general health and fighting disease as well as combating weight gain.

So, worst-case scenario, a bad week would still mean I met ACSM’s minimum exercise requirements for good health. Not too shabby right?

3. Never miss a Monday.

I always say Monday is like New Year’s Day for each week. It’s a chance to start over, start fresh, and start right. Just like New Year’s Day not only marks the beginning of a new year, it also marks the completion of the prior year. It’s the line in the sand that seems to release us from the past and allows us to start over.

Each Monday is like that for me. It doesn’t matter what I did last week or how bad I messed up. As soon as Monday comes, I can put last week behind me and start over. While we can start fresh any day of the week, there is something to be said about starting the week out right and making a fresh commitment to get back on track.

4. Never give up.

Even if I go more than three days without working out, I don’t get to exercise three times one week, or I do miss a Monday, none of these rules work if I give up. I have to stay committed to trying my best to live by these rules. I will fail. I will get sick or have an emergency that may throw me off. Life will happen.

The key to success is not avoiding failure. The key to success is not giving up. Failure only happens when we quit trying to succeed.

I went shopping for a regular body weight scale the other day and was overwhelmed with options. It seemed most brands have added all kinds of features, including body fat measurements, but how accurate are they?

As a gym owner and personal trainer, tracking body composition is an extremely important aspect of fitness. That is why we purchased a state-of-the-art piece of equipment, the InBody, for our gym to track things like body fat and muscle mass for our clients.

Of course I have to raise an eyebrow when there is a $39.99 scale boasting it has some of the same features our high-dollar machine does. It took me years to pay for that machine!

While I had a good idea how these scales worked and what to expect, I decided to dive into the science behind body fat tracking devices to see if they really could track body fat accurately or if they were a big fat waste of money.

How It Works

Most of the scales and handheld devices on the market use the biolectrical impedance analysis (BIA) method to track body fat. BIA runs a light electrical current through your body, measuring the amount of mass impeding the current. Fat-free mass contains mostly water but fat contains very little water. As you know, water is a good conductor for electrical current. However, fat mass is not. The machine uses the data it receives from the impedance measurements to calculate body fat percentage.

Pros And Cons

The obvious pro of the new scales on the market is they are an affordable way to track changes in body fat. They are also easy to use. The problem with using these devices is the electrical current doesn’t go through the entire body, so it doesn’t measure the entire body.

Most of the units on the market only measure part of the body. For instance, the foot scales are only sending the current through one leg and out the other. Handheld devices send the current through one arm and out the other. Both miss the rest of the body entirely.

Also, an electrical current will only follow the path of least resistance. This means some of the tissue may be missed completely. So, not only are these machines not measuring the entire body, they aren’t even measuring all of the tissue in the part of the body the current is traveling though.

I was relieved to learn why our machine is so much more accurate. Not only does our machine have eight points of contact, connecting both hands and feet, it also uses multiple currents. Most scales only use one single frequency at 50kHz, while our professional body composition machine uses multiple broadband frequencies from 1kHz to 1,000kHz.

While I doubt you will go out and spend several thousand dollars on a professional unit to get accurate measurements, it is good to know the difference between a professional machine, like the InBody, and a retail device that advertises similar measurements.

Though the body fat scales on the market today are not very accurate, their measurements can still help track changes to some degree. For instance, if your first measurement says you are at 25% body fat and your second measurement says you are at 23% body fat, you know you are losing fat even if those percentages are not completely accurate.

It’s like weighing on an unbalanced scale. Even if your scale is not accurate, as long as it does not fluctuate, you can still track weight loss or weight gain pretty accurately.

Finally, in addition to these scale’s shortcomings, you yourself can throw the machine off even more by what you do or do not do prior to the reading. Hydration plays a big role in getting an accurate reading, even in high-dollar machines.

Remember, these scales are reporting body fat percentages. This means if you increase the percentage of fat-free mass, you are decreasing the percentage of fat mass. Even if you truly gain one pound of muscle, your body fat percentage can go down even if you haven’t lost one ounce of fat.

With that said, this is why eating and exercising before you weigh in matters. Body fat measurements can be lower if you measure yourself after a meal, which the machine may read as fat-free mass.

Exercise prior to your reading affects accuracy due to freshly trained, “pumped up” muscles. The temporary increase in muscle tissue throws the percentages off in the same way. Therefore, it is recommended you do not exercise, eat, or drink prior to measuring. You should also always measure your body fat at the same day and time each weigh in.

Fit Or Flop?

So, is it really worth it to upgrade your scale to one of these fancy high-tech scales? I say “no.” These body fat reading devices are a big fat flop. I would only consider purchasing one of these scales as a last resort.

You can get a more accurate reading at a local gym or doctor’s office. I spend your hard-earned money on accurate information instead. Most trainers offer body fat measurements with a skin calipers if they don’t have a professional body composition machine. One measurement per month is plenty to track changes in body composition to help you can reach your goals.

Not All Squats Are Created Equal

When you say the word “squat,” I picture a person squatting with an Olympic bar on their back, but that is not the only kind of squat out there. There are so many variations of squats that all work the body in different ways.

Here are some of my favorite ways to squat.

#1 Air Squats for Conditioning and Toning

Air squats are just squats without weight. You are literally just squatting the air. Air squats are often done quickly and powerfully to increasing intensity for conditioning, endurance, and cardio. The greatest thing about an air squat is that it doesn’t require any equipment and can be done anywhere. How many repetitions can you do in a minute? Give it a try!

Quick How-To: Stand tall, maintaining good posture, with feet hip width apart, and toes turned out slightly. Keeping your body upright, lower yourself by pushing your hips backward and bending at the knee. Bring your hips down slightly lower than your knees before returning to a stand. Drive your body back upward by pushing off your heels to really engage your glutes (bottom). Perform each repetition with full range of motion as fast and fluidly as possible without losing form.

Tip: Do not let your knees travel past your toes and do not let your back round.

#2 Jump Squats for Power and Cardio

Turn those air squats into jump squats by blasting your feet off the ground for each calorie-burning plyometric rep. (Plyometrics is just a fancy word for jumping.) Your heart will race, your skin will sweat, and you’ll be melting fat while you sculpt muscle. Who doesn’t want a chance to burn fat and tone up at the same time?

Quick How-To: This exercise is performed exactly like an air squat. The only difference is you are using more explosive power in your quads and glutes to drive your body up off the ground at the end of each rep (gym slang for repetition). So, instead of starting and ending in a standing position, each rep will start and finish with your body fully extended (legs straight and body upright) in the air. As soon as you land softly on the ground, you will immediately descend back down into another squat to continue the exercise.

#3 Overhead Squat for Flexibility, Form & Core Strength

Oftentimes, people don’t know exactly how to do a proper squat in the beginning. Overhead squats can help you discover any tight or weak muscles that may be preventing you from squatting correctly. Plus, it is amazing for strengthening the core too.

Depending on your skill level, an overhead squat can be performed with a variety of different tools like PVC pipe, dowel, or Olympic bar. You can even practice the overhead squat with your hands overhead without any weight. The more flexible your shoulders and hips are, the easier it will be to maintain good posture during all variations of squats.

Quick How-To: Start this exercise by standing up straight and tall with the bar directly overhead using a wide grip (almost twice as wide as a normal grip). Keep arms locked out above the head for the entire exercise. With legs hip width apart and toes slightly pointed outward, slowly lower your body down the same way you perform a proper squat, descending at the hip and pushing your knees outward. The goal is to keep your torso upright and bar centered over the head in line with your ears, shoulders, hips and heels. You eyes and head should remain facing forward during the entire range of motion.

Tip: If your bar comes too forward, you either need to widen your grip or improve shoulder mobility. Tightness in the ankles and hips can make it difficult to complete full range of motion while keeping your heels planted on the ground and maintaining an upright posture. The more you do this exercise, the more flexible you will get.

#4 Back Squat for Strength and Sculpting

Once you have your form down, you are ready to add some weight. The back squat is your traditional weighted squat using an Olympic bar, plate weights, and squat rack. This exercise is a staple exercise for any strength routine. It’s not only excellent for strengthening and toning the glutes and legs, but it also strengthens the core. If you want a shapely bottom and nicely developed quads (thighs), this exercise is a must.

Quick How-To: Start the exercise standing in a squat rack. Load the weight onto your shoulders, slightly below the neck. You will perform the squat using the same form as an air squat, maintaining an upright torso as you descend, driving back up with your heels. This exercise is done more carefully and slower than an Air Squat or Jump Squat since the focus is more on strength than speed or conditioning.

#5 Plié Squat for Inner Thighs & Glutes

Skip the Inner Thigh Machine and grab a kettlebell for plié squats instead. This ballet-inspired exercise is an awesome exercise to stretch, strengthen and tone your inner thighs. They also work the glutes in a totally different way. Believe me, you’ll feel the difference.

Quick How-To: Stand with one kettlebell or dumbbell weight in both hands. With feet wider than hip width apart and toes turned out about 45 degrees, descend as low as your flexibility will allow while keeping the back straight, body upright and face forward. Drive back up to a standing position, pushing off the ground with your heels.

#6 Single Leg Squat for Tone Thighs and A Perky Bottom

Before you totally freak and think “I can barely do a squat using both legs, much less one leg”, don’t fret. I will give you some tips to do this exercise no matter what your limitations are. Why are single-leg squats (also called pistol squats) so special? Since working out using one leg requires more balance and stability, one-leg exercises engage muscles you don’t normally use when you have both legs to stabilize you. If you’ve never attempted them, you will be amazed how different it feels compared to a regular squat–all because we just took one leg out of the equation.

Quick How-To: Start standing with feet hip width apart. Lift one leg up and extend it out forward. Your flexibility will determine how straight and high you’ll be able to stretch your leg out in front of you. Using your weight-bearing leg, lower yourself down just like you would a normal squat and return to a stand while remaining on the one leg. Try not to put your other foot down between reps.

Tip: If you are unable to complete full range of motion, use a chair or bench to assist you. Instead of starting in a standing position, start sitting and stand up using only one leg. Remaining on one leg, descend back down toward the chair but only touch the chair before repeating the exercise.

#7 Thrusters for Time Crunches

What if you can work more muscles in the same amount of time it takes you to squat? Wouldn’t you want to do that, especially if you are crunched for time? Thrusters combine a squat with an overhead shoulder press for a killer full body workout. Thrusters work the shoulders, upper back, core, legs, and glutes. Not only does this exercise strengthen your entire body, it will also get your heart rate up like crazy. Prepare to get winded and sweat like a pig – but don’t worry, this exercise will make you look like a fox in no time.

Quick How-To: Using a squat rack and an Olympic bar, stand facing the bar with feet hip width apart. Pick up the bar with palms facing out and bring it in front of your shoulders to your chest . Keeping the bar at chest level, descend at the hips like a normal squat. At the bottom of the squat, powerfully drive upward, using your momentum to help thrust the weight overhead (like a shoulder press) as you stand. Return the weight to your chest and repeat the exercise.