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Sex is an important part of staying fit, according to Charlie Hunnam.

Along with running, swimming, jumping rope, hiking and jiu-jitsu, the Sons of Anarchy star tries to make love as often as he can.

Thats an important part of fitness, he said in the latest issue of Mens Health, adding,Theres no reason you cant be active at 70. I want to run up mountains at that age.

And while many women would line up to help him in that particular area, the 36-year-old actor has been off the market for over a decade.

In 2013, Hunnam and his jewelry designer girlfriend, Morgana McNelis, bought a ranch.

Betweenshooting movies like Papillon and King Arthur: Legend of the Sword, he still finds time to train daily.

We are supposed to be very active animals, he told the mag, Its our DNA. Sweating is how I change my oil every day. I just feel happier, more positive, energized, and disciplined if I work out.

More here:
Charlie Hunnam includes 'making love' in his fitness regimen - Page Six

Cantine Field offers plenty of recreation opportunities, but no place to swim.

Local resident Dan Gelfand is trying to drum up interest in building a $5-million aquatic fitness center at the 120-acre Cantine Memorial Field complex. It would be like the facility at Bard College and a fantastic investment for the future, said Gelfand, a swim instructor at the YMCA in Kingston and the owner of a number of commercial buildings in the village of Saugerties.

Last year, Alex Rappoport, an award-winning cinematographer and film editor, went to a seminar in Virginia held by US Swimming Build-a-Pool program to learn about aquatic fitness centers, which are health and wellness locales that provide fitness for the body and mind. In an effort to judge community interest in such a facility at the Cantine complex, Rappoport invited a number of community leaders and local business owners to a focus meeting at the Frank Greco Senior Center Monday night.

Mark Smith, co-chair of the Saugerties Chamber of Commerce who attended the meeting, said there did seem to be an interest in such a facility. Because Cantine is owned by the town of Saugerties and overseen by the towns Department of Parks and Recreation, a number of approvals would be needed, including from Parks and Recreation, the town board and the town planning board. Additionally, the $5 million would have to be raised for construction of the facility, something that Gelfand believes would be doable.

Rappoport said experts in facility operations would be needed from outside the area.

There were no specifics on how the general public would be able to use the facility. The Cantine complex is open for public use. The proposed fitness center, which would have a pool, aquatic exercise areas and land-based exercise equipment, would be a club for members.

It is important to stress that this would not be a recreational facility, but rather a community health center offering diverse education, fitness and training programs for both swimmers and non-swimmers of all ages and abilities, Rappoport said in an email to members of the focus group.

The Bard College facility offers swimming, aquatic fitness classes, as well as the type of exercise equipment found in many health clubs.

Gelfand said he could see people from all over the tri-county area (Ulster, Greene, Columbia) coming to use this facility. This would be a year round facility and would be a great place for kids to learn how to swim, and for older residents to exercise, Gelfand said. This is a terrific idea, and something the area could use.

Here is the original post:
Saugerties residents suggest 'aquatic fitness center' for Cantine - Hudson Valley One

Planet Fitness, Inc.'s (NYSE:PLNT) financial statements are as misleading as their ads and you need to read the fine print. Their ads say no commitment, but Black Card membership does require an annual commitment or you have to pay a $59 contract termination fee. PLNT's "earnings" are just as misleading. Are earnings per share $0.69 using their Non-GAAP approach or $0.50 using GAAP? Leverage has increased significantly and there is a very real possibility they could have a technical default on a bank loan covenant in 2020. Not only has their financial position significantly worsened since my article last summer, but insiders have been massive sellers of the stock. Their recent 10-K had some unfavorable data.

Financial Position Is Getting Worse

Bank debt increased $230 million in 2016 to a staggering $716.7 million after increasing $120 million in 2015. This compares to a negative shareholder equity of $215 million. A year ago, shareholder equity was "only" a negative $1 million. If you subtract out intangible assets ($254 million) and goodwill ($177 million), shareholder equity is a negative $646 million. (This gives an entirely new meaning to "financial leverage"!)

If interest rates rise sharply with the Federal Reserve raising rates, could this bank loan of LIBOR plus 350 become a future issue? The higher rates could also impact franchisees trying to finance new stores.

Why is the balance sheet much worse from the prior year? The special dividend of $2.78 per share ($271 million). In my opinion, it was purely a gimmick to pay TSG, the equity fund, additional cash at the expense of the future viability of PLNT.

Besides the bank debt, there is also a $419 million tax benefit arrangement liability payable to TSG and $106.7 million in leases. (I discussed the details of this tax benefit payment in my August article.) Collectively this makes their balance sheet extremely leveraged.

There is a very real possibility PLNT could have a technical default on their bank loan in the future. Currently, they are easily within the bank loan leverage ratio financial covenant of 6.5 to 1.0 of total debt to adjusted EBITDA (adjusted based on strict definitions in the agreement) at 4.3 to 1.0 in 2016. This covenant becomes much more restrictive and in 2020 it is 4.25 to 1.0. Some combination of higher adjusted EBITDA or lower debt in the future will be needed to avoid default and a need for a waiver because currently they would be extremely close to violating this covenant. While many investors are assuming growth, it does put pressure on the company. (A future default does not worry TSG because by then they will have most likely sold their entire PLNT holding.)

Low Growth Versus High P/E

Using 2016 GAAP earnings and the latest price of $21 per share, the P/E is 42x. That is a very high P/E, especially with such a weak balance sheet. Their growth in equipment sales and corporate-owned stores would not justify a high P/E. Most of their growth has come from franchise revenue. Equipment sales, which accounted for 41.5% of 2016 total revenue, was up only 3.3% in the 4th quarter and corporate-owned store revenue, which accounted for 27.7% of revenue in 2016, was up 5.1% in 4th quarter. Franchise revenue in the 4th quarter was up, however, an impressive 32.1%.

According to CEO Chris Rondeau, "...above 90% of our openings will be by the existing franchisees adding to their portfolio." He further stated, "We have a little bit of new blood here and there, but not a lot." Does that mean that once the number of stores is reached under existing area development agreements (ADAs), new store openings will plunge? According to the company, 1,000 new stores are to open over the next 5 years under the ADAs. I question if all these will actually be built because there could be a cannibalization issue of having a saturation of too many stores within an area and it may not be profitable to open another store. Already only 189 net new stores were opened in 2016 compared to 206 net new stores in 2015.

The company even lowered their advertising expenditures, net of amount reimbursed by franchisees, in 2016 to $8.270 million from $9.349 million the prior year. While this boosts 2016 income, lower advertising could have a negative impact on future results.

Management's outlook for 2017 adjusted EPS (Non-GAAP) was $0.72-0.75 (4.3-8.7% growth) compared to 2016 adjusted figure of $0.69. Total 2017 revenue was forecasted to be $405 million-415 million (7.1-9.8% growth) compared to $378 million in 2016. This implies shrinking profit margins, since revenue is expected to increase at higher rate than profit. This outlook of only very modest growth does warrant a high multiple for PLNT.

Equipment Sales

A major yellow flag reported in their balance sheet was the sharp decrease in equipment deposits to $2.17 million from $5.59 million Y/E 2015. It is also a drop from $3.99 million at the end of the 3rd quarter. Does that drop indicate weak 1st quarter equipment sales?

The franchise agreement requires the replacement of PF equipment 4-7 years, which on the surface would assure strong equipment sales growth over time. There are, however, a number of problems with this rosy expectation. First, a franchisee under the new agreement of 5% franchise fee versus the old agreement of a set $500/month may not have the capital to pay for the replaced equipment. (The franchise payment fees were changed in 2010.)

Assuming 6,500 members (55% Black Card and 45% regular membership) and four years of paying this 5% franchise fee on just monthly fees, a gym would pay $241,800 total in fees. This compares to only $24,000 in franchise fees for four years under the $500/month. This $217,800 difference could have a huge impact on a franchisee being able to have the capital to pay for the required replaced equipment. Those under the old agreement may have had an easier time affording replacement compared to how affordable the replacement will be in the future for those under the new fee agreement.

Second, not all equipment has the same ware/tear over time. There are major differences how often certain equipment is used or the amount of negative impact on the equipment per use. If franchisees are squeezed for cash they may assert that not all equipment needs replacement and push hard (litigate) against the company to modify this requirement.

Massive Insider Selling

Since my August article, TSG had two stock offerings of their holdings. On September 28, they sold 8 million shares@$19.62 and on November 22, they sold 15 million shares@$23.22.

CEO Chris Rondeau continues to exercise options and to sell stock. So far this year he has sold 146K shares. This begs the question: If he is so upbeat about PLNT why is he selling a lot?

Conclusion

In my March 2016 article, I covered PLNT's business model and the fitness industry. My August article covered their complex financial structure and included information about the tax benefit liability with TSG. This article was to alert PLNT investors to possible lower future growth and raise the issue about a potential future technical default on their bank debt.

I often write about bankrupt companies and there are almost always yellow flags prior to bankruptcy/restructuring that should have alerted investors to the direction the company was headed. Previously, I just thought that PLNT was just overpriced, but now I think that there is a potential for some type of restructuring within a few years.

With a lower growth outlook and a potential for a future technical default, I rate PLNT a strong sell. For investors willing to assume risk, I rate PLNT a short sell.

Disclosure: I am/we are short PLNT.

I wrote this article myself, and it expresses my own opinions. I am not receiving compensation for it (other than from Seeking Alpha). I have no business relationship with any company whose stock is mentioned in this article.

See the article here:
Planet Fitness: Extremely Leveraged And Low Growth Outlook - Seeking Alpha

By Leslie Barker / Tribune News Service

Brian Casad, 32, and his kid sister Kelli, 30, of Dallas grew up participating in sports. Then came college. Kelli gained close to 80 pounds; Brians football, wrestling and weightlifting went by the wayside, as did any semblance of healthy eating.

Kelli: Once I graduated from college, I started exercising excessively and starving myself. Being that I was an extremely picky eater, eating healthy was out of the question. I tried fat burners, diet pills and skipped meals. The weight came off and fast. The problem was, I couldnt maintain the weight loss over a long period of time. I yo-yoed.

Brian: Three or four years after college, I found I hated my career path [real estate tax consulting] and chose to channel my frustrations through igniting my passion for fitness again, and by transitioning into a healthier lifestyle. Five years ago, I quit my job and bought into a gym franchise [Title Boxing Club].

Business expanded and he added another gym, Paradigm.

Kelli, meanwhile, had upped her protein and vegetable intake, reduced carbohydrates and limited her sugar and alcohol consumption. She began lifting weights and including boxing and kickboxing into her workout.

In 2012, Brian asked her to be assistant manager at his gym; in 2013, to be a partner.

This is a family business over all, Brian says. Our brother and parents have some ownership as well.

KELLI CASAD

Typical week of workouts: I work out five to six days a week, which varies on how my body feels. Usually, Ill do two to three days of boxing/kickboxing, and two to three days of lifting weights.

Proudest fitness moment: Getting my body fat percentage to 16 and finding the courage to post a transformation photo on my social media.

What gets in the way of my routine? I try to prioritize my workouts, so the only time I allow my routine to slip is when my body needs rest due to injury or illness.

Three things youll always find in my refrigerator: Chicken, salmon, asparagus

Favorite healthy food: Brussels sprouts

Favorite indulgence: Anything Reeses

What Id tell someone who wants to follow my routine: Pay attention to how your body feels. You dont have to follow a set schedule. You dont always have to have a whole hour to dedicate to a workout. Getting in 20 to 30 minutes is better than not working out at all.

BRIAN CASAD

Typical week of workouts: It varies. Heres a sample of two days:

Day 1: Goal 400 Reps. Bench 225 pounds (100 times); squat 225 pounds (100 times); dead lift 225 pounds (100 times); hang clean 225 pounds (100 times)

Day two: Hill run seven miles.

Proudest fitness moment: Being on the cover of Muscle and Fitness magazine in 11 different countries.

Fitness goals: To convince people that fitness is life

What gets in the way of my routine: Procrastination and motivation

Three things youll always find in my refrigerator: Beer, eggs, some sort of vegetable

Favorite healthy food: Lean steak

Favorite indulgence: Chocolate

What Id tell someone who wants to follow my routine: I dont have a routine. I just live. Consistency is the key. Be active; be conscious of what you are eating. Stress is a killer. The scale just produces a number.

Here is the original post:
Fitness is life for sibling gym owners in Dallas - Daily Commercial

Spring is in the air, and all across the nation people are weeding through closets, kitchens and garages, resulting in hauls to Goodwill, curbside freebies and overflowing trash cans.

In other words, the big spring clean in with the new and out with the old is on.

So how might this ubiquitous wish to clean and improve translate to your health and fitness?

Inventory

Jenny DeMarco, a Washington-area personal trainer (itrain4life.com), suggests doing an inventory of what works and what doesnt in your health and fitness routine (or lack thereof).

If you made a New Years resolution, its good to check in every few months and just ask some inventory questions, DeMarco says.

Among suggested questions:

What was the original goal?

Where am I now?

How far do I have to go?

What is helping/hindering that goal?

If youre having a difficult time sorting through what needs to stay and what needs to go in your routine, it could be a good time to hire a trainer to help you identify tools and goals as well as figure out whether your goals are attainable. (Losing 30 pounds in 30days? Probably not.)

Especially if you feel like youve plateaued, a trainer can help you figure out what is going on, DeMarco says.

Switch up your routine

If your routine has been consistent for a couple of months (congratulations you stuck to your New Years resolution!), it might need to be switched up toyield continued progress. Thiscould mean increasing intensity, frequency or duration, or adding a new component.

If there was no flexibility and core ingredient in your routine, then maybe add yoga. We often get stuck with what we like not what we need.

We get into a comfort zone, and we tend to stay there, DeMarco says.

But its not just about continuing to progress, a.k.a. getting stronger, better, faster; its also about staying injury-free.

Injuries often start to pop up after six to eight weeks of a one-sided or repetitive-motion activity (such as running), says Robert Gillanders, a physical therapist with Point Performance Therapy in Bethesda.

Gillanders, along with DeMarco, emphasizes the importance of a well-rounded fitness routine, especially for people who are age 40 and older.

Tendon structures, for example, get very fragile as we get older, he says. Our bodies are not the same as they were a decade or two ago, and we have to accommodate for these changes, says Gillanders, who treats plenty of ankle, Achilles and knee injuries, often as a result of repetitive- motion exercise.

We need to be more intentional about what we are doing, hesays. We need a broad routine,and we need to think long term.

That broad routine also includes making sure that your daily life supports your overall health and fitness. If you sit all day, for example, you are more likely to compress the lower spine, and this can be painful. So make sure to get up from your chair, walk around, do stretches and assume good posture (neutral spine).

The benefit of exercise is lost if we assume schlumpy postures when we are not in the gym, he says.

Because, lets face it, who spends as much time in the gym as they do sitting at a desk?

Rest and recovery

Aside from variation and good posture, recovery, including sleep, is crucial for our soft tissues (muscles, tendons and ligaments) to recover and heal themselves after exercise, Gillanders says.

Sometimes the best thing for the body is to work out less, he says.

Rebecca Scritchfield (body kindnessbook.com), a wellness coach and nutritionist in the Washington area, says that when the body doesnt get adequate sleep (seven to eight hours a night), it might be better to sleep in or take a long yoga class instead of going to the gym and running or lifting weights.

Part of self-care is to listen to your body, Scritchfield says. And if you decide to do your hard workout anyway, be compassionate with yourself.

DeMarco agrees.

Recovery, sleep and reducing stress will be more important for building strength and fitness than the actual exercise, she says.

A good sign youve had enough sleep is if you wake up without an alarm clock going off. Among sleep hygiene tips, which most of us have heard ad nauseam: dark, cool room, no electronic screens, and getting to sleep and waking up at roughly the same time every day.

Also remember that a lack of sleep tends to be linked to bad eating habits. Without enough rest, the body releases stress hormones that make us crave salt, fat and sugar, Scritchfield says.

Sleep is absolutely critical to your success, she says.

Nutrition

Aside from sleep and rest, part of recovery is to nourish the body correctly giving it enough good protein, carbs, vitamins, minerals and fat to work at its best.

Scritchfield, who is not a fan of diets, says you should aim to fill half your plate with veggies followed by whole grains and a healthy lean protein.

We have normalized extreme diets, Scritchfield says. Food should nourish us, not be an obsession.

Extreme diets, she says, yield early success and then often result in gaining the weight back and then some.

She suggests doing a kitchen and pantry makeover to get rid of expired products and to donate unused nonperishables to food banks. Also, get rid of gadgets and other products you dont use. In other words, a decluttering of your kitchen can be part of creating a healthy eating environment. So fill that empty clean space with things that promote healthy habits, such as a large bowl of fresh fruit.

If you are looking right at it, you are more likely to eat it, she says.

But lets say that your stress has been crazy or that you simply indulged with friends and family in a hamburger and a doughnut. What to do?

Be kind to yourself. Eat it and enjoy it, Scritchfield says, and maybe next time choose a healthier dessert.

Mind-set

In fact, say both Scritchfield and DeMarco, working toward health and fitness goals should always start and finish with kindness toward yourself.

Let go of judgment, comparison and perfection, DeMarco says.

Stay focused on your goals and use yourself as a barometer. Become an expert on yourself. (Over time, you will learn how your body responds to external stimuli, whether its exercise, sleep or nutrition.) And stay consistent.

Remind yourself of the long-term benefits you will see, Scritchfield says. And remind yourself that you are not going to love every moment. But your job is to take action.

Boston is a fitness trainer and freelance writer. She can be found at gabriellaboston.com.

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Spring-cleaning: What's working (or not) in your fitness routine? - Washington Post

Email Print The new tests are scientifically proven to assess the applicants overall physical fitness

By PoliceOne Staff

SEDGWICK COUNTY, Kan. The Sedgwick County Sheriffs Office is implementing a new fitness test for applicants that takes age and gender into consideration.

According to KSN, the new tests are scientifically proven to assess the applicants overall physical fitness. The old fitness test required applicants to complete an obstacle course, a 1.5 mile run and pull a weighted dummy.

If your departments training staff is not at least acknowledging gender differences, they are doing a huge disservice to their officers

Our past tests for either deputy sheriff or the detention involved some obstacle courses where we had no real scientific basis as to what we were measuring, Sgt. David Hein said.

The applicants score is based on the specific persons results, age and gender. Applicants must score a 20 percent or above to pass and become eligible for the police academy.

The test is broken up into the number of push-ups completed in a minute, the number of sit-ups completed in a minute, a timed agility test and a test to measure the applicants cardiovascular endurance. The test is more inclusive of what an officer would do on the streets if they change directions and maybe continue running, Hein told the station.

A female has to work harder than a male in some capacity. Their hearts not as big, their lungs arent as big and so we are able to adjust for that in the calculations, Lt. Brad Hoch said.

Hoch said the department will use the results to design specific exercises to help applicants increase their fitness levels and strength.

I just think it will give you a good measurement on the people at the fitness level that we need to be able to train them and do the job properly, Hoch said.

Link:
Sheriff's office takes age, gender into account for new fitness test - Police News

Angie Ferguson, Special to The News-Press 10:00 a.m. ET March 6, 2017

Do yourself a favor and head into your next training session with a positive attitude and be game face ready.(Photo: jacoblund, Getty Images/iStockphoto)

When you invest your time and money in personal training sessions, you expect results. To maximize those results, practice a few good habits and youre ROI (return on investment) will pay huge dividends.

No. 1: Make no excuses. Personal trainers work with a variety of clients, from all different backgrounds, and fitness abilities, but one constant that remains the same across all backgrounds is the EXCUSES. One of the biggest and most over used excuses being, I have no time! In todays fast paced, multitasking world, we are all busy, everyone is crunched and time is a challenge we all face, no matter what we do for a living. However, if you dont have time to exercise three times a week, you better make time to be sick, go to the doctor and possibly the hospital.

Instead of making the excuse, change the vocabulary and say I dont have time to be sick. When you stop making excuses and change your vocabulary, it is no longer I should exercise, it now becomes I must. Remember, excuses dont burn calories!

No. 2: Never withhold information. Are you on any medications? Did you injure your knee or have back surgery five years ago? Even if your health care provider has cleared you to exercise, your trainer needs to know these important health facts to keep you safe. Some medications can affect your heart rate; and prior injuries or surgeries can also affect your workout prescription. Even if your trainer hasn't asked, it's up to you to be forthcoming and tell all when it comes to your health.

Exercising when ill is counter-productive process

No. 3: No complaining! Everyone has challenging training sessions, thats the point. We push ourselves within safe limits so we can challenge the body and experience adaptations in our fitness. Do yourself a favor and head into your next training session with a positive attitude and be game face ready. Dont walk into your session complaining about the work ahead otherwise your session can become a self-fulfilling prophecy. If you think it will be poor or hard, it will be. If you go in ready to work and crush it, you will.

No. 4: Finally, follow your training plan. When you hire a personal trainer, you are investing time and money to improve your health and reach your fitness goals. While this is a GREAT investment, theonly way you can reap the greatest benefits from your trainer and exercise sessionsis by listening to their advice. Do your best to stick to your training plan as prescribed to get the most out of each session, each week, and each month.

-- Angie Ferguson is an exercise physiologist from Fort Myers. She is a USA Triathlon Advanced Level 2 coach, Ironman Certified coach, Slowtwitch Certified coach, USA Cycling coach and has a Specialty in Sports Nutrition certification. For more training tips, read her blog at http://www.triathlontrainingisfun.com or contact her at http://www.gearedup.biz.

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Original post:
Fitness: Make most out of personal training sessions - The News-Press

Photo: Melissa Phillip, Staff

>>Keep clicking for a look at what to expect from the new show, as well as a look at the best fitness instructors in Houston.

>>Keep clicking for a look at what

Trainer Meoka McBride, right, works with Marie Moreno.

Trainer Meoka McBride, right, works with Marie Moreno.

"Houston Fit Reality" trainer David T. Nguyen, center, works with Jennifer Heflin, and her husband, Eric Heflin.

"Houston Fit Reality" trainer David T. Nguyen, center, works with Jennifer Heflin, and her husband, Eric Heflin.

"Houston Fit Reality" trainer Renee Rivellini, right, works with Sharon Attra, left, and Tray Smith.

"Houston Fit Reality" trainer Renee Rivellini, right, works with Sharon Attra, left, and Tray Smith.

Trainer Edrina Newman, center, works with Dominic Hernandez, left, and Marie Moreno, at The One Fitness.

Trainer Edrina Newman, center, works with Dominic Hernandez, left, and Marie Moreno, at The One Fitness.

Antanique Landry, fitness trainer at Level One Fitness (Courtesy photo)

Antanique Landry, fitness trainer at Level One Fitness (Courtesy photo)

Ingrid Kessler, Zumba instructor (Courtesy photo)

Ingrid Kessler, Zumba instructor (Courtesy photo)

Abdul Foster, owner of Nine Innovations gym (Houston Chronicle)

Abdul Foster, owner of Nine Innovations gym (Houston Chronicle)

Cari Shoemate, owner of Bombshell Bootcamp (Houston Chronicle)

Cari Shoemate, owner of Bombshell Bootcamp (Houston Chronicle)

Renee Rivellini, trainer with Camp Gladiator (Courtesy photo)

Renee Rivellini, trainer with Camp Gladiator (Courtesy photo)

Eddie Jackson Jr., owns Fit Chef Gym in Cypress

Eddie Jackson Jr., owns Fit Chef Gym in Cypress

Ashley Gooch,co-owner and trainer at RYDE in River Oaks (Courtesy photo)

Ashley Gooch,co-owner and trainer at RYDE in River Oaks (Courtesy photo)

Kim Kilway, director of the Pilates/GYROTONIC Studio at The Houstonian Hotel, Club and Spa (Courtesy photo)

Kim Kilway, director of the Pilates/GYROTONIC Studio at The Houstonian Hotel, Club and Spa (Courtesy photo)

Crystal Wall, owns a fitness studio, MixFitz, in the Heights where she teaches her own version of Zumba and dance fitness

Crystal Wall, owns a fitness studio, MixFitz, in the Heights where she teaches her own version of Zumba and dance fitness

Former TV report Sonia Azad, yoga instructor at Cherry Blossom Yoga; Kahanu Yoga & Meditation Spa in Spring and West Houston Yoga (Courtesy photo)

Former TV report Sonia Azad, yoga instructor at Cherry Blossom Yoga; Kahanu Yoga & Meditation Spa in Spring and West Houston Yoga (Courtesy photo)

Tammy Robicheaux Harris, Soul Grooves Connection instructor and founder (Houston Chronicle)

Tammy Robicheaux Harris, Soul Grooves Connection instructor and founder (Houston Chronicle)

Denitra Bruer-Robinson, U-JAM instructor (Houston Chronicle)

Denitra Bruer-Robinson, U-JAM instructor (Houston Chronicle)

Wayne Davis, owner of HardCore Pilates (Houston Chronicle)

Wayne Davis, owner of HardCore Pilates (Houston Chronicle)

Hannah Wilson, co-owner of Paper Street CrossFit (Courtesy photo)

Hannah Wilson, co-owner of Paper Street CrossFit (Courtesy photo)

Henry Richardson, owner of Define Body and Mind (Houston Chronicle)

Henry Richardson, owner of Define Body and Mind (Houston Chronicle)

Crystal Hadnott, Pilates instructor and owner of Synergy Total Holistic & Wellness (Courtesy photo)

Crystal Hadnott, Pilates instructor and owner of Synergy Total Holistic & Wellness (Courtesy photo)

Jason Leung, owner of USA Tai Chi Academy (Courtesy photo)

Jason Leung, owner of USA Tai Chi Academy (Courtesy photo)

Kim Syma, co-owner of Revolution Studio and indoor cycling instructor (Houston Chronicle)

Kim Syma, co-owner of Revolution Studio and indoor cycling instructor (Houston Chronicle)

Nicole Haageson of Aerial Yoga Houston (Houston Chronicle)

Nicole Haageson of Aerial Yoga Houston (Houston Chronicle)

Shadson Pittman, fitness director for the City of Houston Parks and Recreation and fitness trainer (Courtesy photo)

Shadson Pittman, fitness director for the City of Houston Parks and Recreation and fitness trainer (Courtesy photo)

Mia Trevillion, instructor and founder of Groove Bounce Fun using Kangoo Jump boots. (Courtesy photo)

Mia Trevillion, instructor and founder of Groove Bounce Fun using Kangoo Jump boots. (Courtesy photo)

Brady Roberts, trainer at Studio Fitness (Courtesy photo)

Brady Roberts, trainer at Studio Fitness (Courtesy photo)

Kat Bigbee, Pilates instructor and owner of Movement Therapy (Courtesy photo)

Kat Bigbee, Pilates instructor and owner of Movement Therapy (Courtesy photo)

Mitzi Henderson, yoga instructor (Courtesy photo)

Mitzi Henderson, yoga instructor (Courtesy photo)

Chris Boykins, cycling instructor and owner of Glory Training (Houston Chronicle)

Chris Boykins, cycling instructor and owner of Glory Training (Houston Chronicle)

Pat Michell, Jazzercise instructor (Houston Chronicle)

Pat Michell, Jazzercise instructor (Houston Chronicle)

Dean Theriot at Timberline Fitness (Courtesy photo)

Dean Theriot at Timberline Fitness (Courtesy photo)

DeWayne Malone, co-owner of the Next Level Fitness (Courtesy photo)

DeWayne Malone, co-owner of the Next Level Fitness (Courtesy photo)

Diana Hare Grantchev, instructor at Pure Barre (Houston Chronicle)

Diana Hare Grantchev, instructor at Pure Barre (Houston Chronicle)

Terry Williams, owner of the League: Elite Training Facility (Courtesy photo)

Terry Williams, owner of the League: Elite Training Facility (Courtesy photo)

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Check out Houston's new fitness reality show - Chron.com

By Sean Captain 03.06.17 | 9:00 am

If youre nodding off while reading this, it might not be because of my writing. You may not have had enough sleepeither the overall duration or the right mix of light, deep, and REM (rapid eye movement) sleep. Lots of fitness trackers measure the duration of slumber and periods of restlessness, using accelerometers to register movement. Now Fitbit says it can break sleep down by stage using the optical heart rate monitor in some of its fitness bands to measure slight fluctuations. The capability, called Sleep Stages, debuts in Fitbits slim new Alta HR band (available in April, starting at $150) and through a software update for its current Blaze and Charge 2 bands.

Fitbit was a way to really address a broad consumer need, says Conor Heneghan, the companys director of research. An entrepreneur and former professor at University College Dublin, Heneghan joined Fitbit two years ago with the goal of bringing some of the capabilities of a sleep lab to a consumer device that people could wear all the time, not just when wired up for study.

The Alta HR is a subtle upgrade to the original Alta (introduced in 2016) that adds continuous heart-rate monitoringthe most-requested feature, according to Fitbit. The optical sensor lays almost flush on the underside of the band, unlike the prominent bump under the larger Charge 2, which sometimes presses a slight dent into my wrist. I got to wear the new Alta HR for just a few minutes, but it felt less likely to do that.

Fitbits updated app will show the breakdown of sleep stages measured by the new Alta HR band and two current models.

The new band comes in 10 styles ranging from basic black to 22-karat rose gold. Four colors are available in the floppy, entry-level elastomer bands. I found the leather bands, in three colors for $60 extra, a bit more comfortable. The top Alta HR model costs $250 and is mounted in a stainless-steel bracelet. (Bands are interchangeable, so you can always upgrade.)

With the Alta HR, Fitbit is upping the value of heart-rate monitoring to include sophisticated sleep tracking. Fitbit isnt the first company to claim the ability to distinguish sleep stages. Intels now-defunct Basis brand used an optical heart-rate monitor in its Basis Peak model back in 2014 to do something similar. Rival Jawbone began distinguishing sleep stages in 2015 with skin sensors in its Up3 band that measure factors including heart rate, respiration rate, and body temperature.

Colin Espie, a professor of sleep medicine and the University of Oxford (who isnt affiliated with Fitbit), hasnt been impressed with any of these past attempts. In short I havent seen a wearable that accurately measures sleep architecture (stages of sleep), he told me in an email.

Regardless of what came before, Fitbits entry into sleep-stage tracking could have a big effect on raising awareness. Fitbit is the Kleenex of fitness trackers, the dominant brand with over 20% market share among all wearable devices, according to IDC. Its bringing sleep-stage tracking not only to a new product but to existing ones, including its biggest-selling model, the Charge 2, which tops several reviewers lists of best fitness trackers.

Fitbit is also bringing another feature, called Sleep Insights, to all seven of its devices that track the duration of sleep. Insights are simple tips, based on data peoples devices collect, to help them get better sleep. An example, provided by Fitbit:

There seems to be a strong correlation between your sleep and your runs. The last 10 weeknight logs show that you had 20 mins more restful sleep on days you ran vs. days you didnt.

With Stages and Insights, Fitbit is making the case that fitness depends not just on being active, but on relaxing. Were beginning to understand that sleep is as important to health as diet and exercise, says Dr. Nathaniel Watson, a University of Washington professor and president of the American Academy of Sleep Medicine, who is also not affiliated with Fitbit. These consumer sleep technologies, I think, are playing a role in getting people to understand that.

Its about time. More than a third of Americans dont get enough sleep, according to U.S. government research, and the resulting tiredness trims $411 billion worth of productivity off the U.S. economy every year, according to research by the Rand Corporation. (Its not just America: Japan loses $138 billion due to sleepiness.) The list of possible ailments caused by poor sleep is long and troubling, including hypertension, diabetes, depression, obesity, and even cancer. We are stealing time not only from slumber but from longevity.

Can Fitbits new technology really judge sleep stage accurately and provide enough insight to help users get healthy? Sleep science experts from the University of Arizona, Johns Hopkins University, and Stanford University consulted on the development of Sleep Stages, and Heneghan has a good track record in the field. But they wont present their research until the SLEEP 2017 conference in Boston in June. Even where companies try to get the edge on their competitors by publishing studies they have undertaken, most of these studies dont even get published in the first place because they are not of good enough scientific quality, and are rejected by journals, says Espie. (He is also CMO of Big Health, a company that provides online sleep quality assessment and guidance.)

The updated Fitbit app for Android, iOS, and Windowswhich the company says will be available in the springwasnt ready for me to try. With neither published findings nor anecdotal experience, I could ask outside experts only if a fitness bands optical heart-rate monitor, with help from its accelerometer, would be enough to distinguish sleep stages accurately. In principle it would be, says Watson.

The new Alta HRs optical heart-rate sensor lays almost flat on the underside.

The conventional way to measure sleep stages would involve a trip to a sleep lab and wiring the patient up to a number of devices, most notably an electroencephalogram (EEG). Wakefulness and the different stages of sleep, as well as transitions between them all, have distinctive brainwave patterns that the EEG can measure. For instance, the transition from light to deep sleep (called N3) is marked by the appearance of high-voltage, low-frequency delta brainwaves. Newer research shows that cardiovascular changes provide similar signals. Deep sleep is also marked by minimal heart rate and blood pressure, for instance. A 2013 paper by researchers in Austria, Brazil, and the Czech Republic pulls together studies in the field to show these parallels between brain wave and cardiovascular signals.

Its plausible that sleep can be assessed using heart rate variability, says Watson. Sleep involves interplay of control by the bodys fight-or-flight (sympathetic) and resting (parasympathetic) nervous systems. And the role of each varies with sleep stage. This interplay also affects heart-rate variability. It makes sense from those perspectives, Watson says. The only obvious concern is, you have to prove it.

Fitbits Heneghan says that the company has done that. Fitbit did two years of research and development on Sleep Stages. It recorded people sleeping for hundreds of nights outfitted with both Fitbits heart-rate sensor and sleep-lab gear like EEGs and devices that measure blood oxygen levels, muscle activity, and heart rate. Fitbit used machine learning technology to distinguish patterns in heart-rate variability (HRV) from the sensor that correspond to changes in sleep stage as measured by the full suite of sleep lab devices.

This is familiar territory for Heneghan, who cofounded a company, BiancaMed, that measures respiration rate to monitor sleep. Stanford professor Allison Siebern, who consulted with Fitbit, has used optical heart rate sensors in her research.

The new app will show the distribution of sleep stages, the amount of time spent in each stage, and how the users numbers compare to others.

Sleep Stages is based on the variability of heart rate: how steady it is over time. Heneghan sketched out a rough example for someone with an average resting heart rate of 60 beats per minute. In deep sleep, youre maybe going to see plus/minus four beats-per-minute variation over a few minutes, so its really pretty regular, he says. When a person is in dreaming or REM sleep, Id expect to see much more like plus/minus 10 or 15 beats per minute.

Espie isnt fully convinced about the value of measuring heart rate and heart-rate variability. There is some evidence in the literature that this may be done scientifically, he says. But its not a well-developed procedure, its not a substitute for measuring [in a sleep lab]. (Fitbit doesnt claim that Sleep Stages matches what a lab can do.)

Angela McIntyre, who tracks wearable technologies at market research firm Gartner, is skeptical about how accurate a fitness band can be. Chest-strap monitors are good at measuring heart-rate variability, she says. They produce those pointy up-and-down lines seen on a hospital monitor. The kind of data thats being measured from your wriststhe peaks arent so sharp, says McIntyre. Theyre kind of rounded, so it takes a lot of calculating to figure out where is the right peak.

Sleep is about more than quantity. A person doesnt need just seven or eight hours of sleep, but the right mixture of sleep types. Deep Sleep (stage N3) promotes the immune system and muscle growth, for instance; and should make up 10-25 percent of sleep time. REM sleep helps memories form and should be around 20-25 of sack time.

Sleep Insights provide bite-sized tips.

With devices that support Sleep Stages, the updated Fitbit app will show a breakdown of the different sleep types: how they are distributed over the night, the total amount of each type, and how those totals compare to averages among people of the same age and gender. Assuming Fitbit gets the numbers right, how helpful will that information be? Sleep staging and the amount of different stages that you get is something thats hard for an individual to necessarily influence, says Watson.

Fitbit says that it will make the data it collects more useful by translating it into tailor-made Sleep Insights for each user. This feature was also not available for me to try, so I can only go on a few examples the company provided, such as:

You slept an average of 9hrs 30min this weekend, which is substantially higher than your weekday sleep duration of 5hrs 40min. That swing may be a sign that youre not getting enough sleep during the week.

Its no shocker that people who dont get enough sleep during the workweek might be prone to binge on the weekend. The exact numbers do bring home the magnitude of the problem. However this tipand other examples that Fitbit shared with medont show how, say, a deficit of REM sleep vs. light sleep would influence the insights.

Overall, its good to get people thinking more about sleep, says Watson. If they see it as a key part of health, people can make lifestyle changes to foster a healthy sleep environment. But he warns of the risk in overthinking it. Sleep is what happens when the mind goes clear at night, he says. If youre constantly trying to hack your sleep, you may ultimately be having the opposite effect.

Sean Captain is a technology journalist and editor.Follow him on Twitter @seancaptain.

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The Sleep Science Behind Fitbit's New Alta HR Fitness Tracker - Fast Company

YARDLEY BOROUGH >> Theres a brand new place to work out in town, meet new friends and have some fun burning calories.

On Saturday, State Rep. Perry Warren (D-31) and Yardley Borough Councilman Jef Buehler were on hand to help Colleen Faltot, her family, friends and employees cut the ribbon on Grist Mill Fitness located inside the iconic grist mill property at 40 North Main Street.

Its great to welcome another new business to the community," said Warren. "The owners and instructors are motivated and excited. Theyre going to bring a lot of energy and enthusiasm to the business and to the community. Grist Mill Fitness offers a great opportunity for people to focus on their fitness and health.

He also commended Yardley Borough Council and the Yardley Borough Enhancement Team (Yardley BET) for supporting small businesses in town and encouraging new and exciting businesses to locate here.

Small business is the life blood of the community in our boroughs and in our towns and its great to see new entrepreneurs coming in here and our local government working to make them a success, he said.

Faltot, the owner of Grist Mill Fitness and a Certified Holistic Health Coach and Certified Fitness Professional, was born and raised in Yardley. Prior to opening Grist Mill Fitness on March 1, she ran Fit4Mom, a health and fitness community for local moms.

Its been going awesome, said Faltot of her first few days in business. Everyone has been loving it. Weve had some really positive feedback.

I could not be more excited to bring this health and wellness resource to my community, she said. Everyone needs a fun, no judgment zone where they can go for support, accountability and an awesome workout! If that is what you are looking for, you have found your home!

Grist Mill Fitness offers 24 small group classes each week as part of its membership. In addition, they have 8-Week Challenges - 56 days designed to teach members how to fuel their bodies, move more, live healthier and enjoy themselves while doing it. They also offer health coaching and personal training.

We have workout routines for every level, said Faltot. Were here to provide a fun, effective workout. We switch it up every time so youre never taking the same class, she adds. Its also about community. When people come to Grist Mill Fitness we know you by name. Its a totally different experience.

One of the unique aspects of Grist Mill Fitness is their emphasis on regular, caring accountability. The first week of every month members go through a Fit-Test to track their progress and celebrate their non-scale victories. Seeing how many more push-ups and sit-ups one can do in a minute can be incredibly motivating.

The Fit-Test is an objective opportunity for members to track results and push through that infamous extra inch we talk about in every workout. Fit-Tests also help our members stay accountable and motivated to keep on top of their fitness, emphasized Faltot.

At the end of the day, continued Faltot, at Grist Mill Fitness we believe in empowering people, we believe in community, and we believe in results! Our mission is to make fitness fun. We strive to help our members take ownership of their health and improve their life as a whole.

To reach out and engage the greater Yardley community, Grist Mill Fitness is offering one week free in March to anyone in the community that would like to see what Grist Mill Fitness is all about.

The new fitness center fills a gap left by the departure of Yardley Fitness, which moved to larger quarters in nearby Morrisville.

Were happy they could incubate here, said Buehler, the chairman of the Yardley BET. But were even happier to have Grist Mill Fitness move in here, invest in the borough and use what was a vacant space and turn it into something that is positive and proactive.

It also adds to our wellness niche in Yardley, which we are known for along with our specialty niche restaurants and eateries. We are really excited to have Colleen and her team here, he said.

Strengthening our wellness niche, Grist Mill Fitness is a great asset to us. We look forward to working with them and working out with them, he said.

The opening of Grist Mill Fitness in the latest in a string of new businesses that have opened there doors here in the last few years. Others have included Yardley General and O So Inviting.

Looking ahead, Buehler said T. Foster & Company Fine Jewelers will be holding a grand opening in the next month or so.

And hopefully well have two other business announcements coming shortly thereafter. This spring, were going to have a lot of new and wonderful businesses growing in our community, he said.

***

Grist Mill Fitness can be found on the web at http://www.GristMillFitness.com and on Facebook at http://www.facebook.com/gristmillfitness. Information about Yardley BET may be found on http://www.yardleyboro.com/doing-business/ and on Facebook at http://www.facebook.com/YardleyBET/.

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Grist Mill Fitness brings new health and wellness option to Yardley Borough - Bucks Local News

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