This space has been utilized for the purpose of nutrition and diets, but the subjects of diet and exercise are so thoroughly entwined that I thought I would spend a few words on the effect of aerobic versus anaerobic exercise as it pertains to body fat loss. These two terms are generally used to describe strength training (anaerobic) and what most people mistakenly refer to as cardio (aerobic), such as walking, jogging, stationary bike etc., where the heart rate is kept relatively low and steady for an extended period of time. Lets define both before we delve into which would better help you achieve your weight loss goals. The following is the biochemistry (hang with me here) of these energy systems.
These two terms refer to energy systems that our bodies utilize to fuel the muscle contractions that occur during all types of exercise. The fuel is called ATP (adenosine triphosphate). The Anaerobic system may be further divided into the phosphagen system that will last 14-20 seconds and the glycolitic/lactic acid system which takes over for the next several minutes depending on the intensity of the exercise. Prolonged exercise of low intensity will eventually exceed your body’s ability to produce ATP molecules from glucose or lactic acid, resulting in fat being burned in the mitochondria in the presence of oxygen, or, aerobic activity. An exercise may be both anaerobic and aerobic. Let me explain.
I will use running as our exercise, and our healthy, injury-free exerciser has warmed up by walking for a few minutes then jogged for a couple more. Our runner takes a one minute break, then begins to sprint. The initial fuel is a substance called creatine phosphate (CP) that is available for immediate use for approximately 6-8 seconds. Your body can immediately produce more from ATP stored in the muscle to give you another 8-12 seconds of sprinting for a total of approximately 14-20 seconds of maximal intensity. At this point you will begin to slow. Your body will now switch to the other anaerobic system which is actually two distinct sytems, glycolysis and lactic acid.
Glycolysis uses available blood sugar (glucose) in the blood stream and then the storage form (glycogen) from your muscle and liver to produce a substance called pyruvic acid, which is then converted to ATP molecules to be used in the muscle. At some point this system cannot keep up with demand, due to glucose depletion and/or oxygen debt, and the pyruvic acid is converted to lactic acid and diffuses out of the muscle into the bloodstream. Later, when oxygen is again available, the lactic acid will be reconverted back to pyruvic acid to be used by the muscles to produce ATP.
If you were to continue to exercise without adequate recovery of glucose or oxygen, you will begin utilizing the aerobic system, where fatty acids enter the mitochondria and, through a series of chemical reactions, produce ATP for the exercising muscles. This only happens with very low intensity, long duration forms of exercise. If the aerobic system is burning fatty acids for its primary fuel source, then this would be the most efficient way to get leaner right? Not necessarily.
If you jog a mile on relatively flat terrain you will burn approximately 100-140 calories depending on several variables including bodyweight and composition as well as efficiency of motion and stride length. If you average 5 miles per hour, you will expend approximately 500-550 calories per hour for a 130 lb female, 650-700 for a 200 lb male. That is a very good rate of expenditure. If you perform high intensity weight training for an hour with no more than a 60 second rest interval between sets you will expend about the same amount of calories. That number rises 25%-30% if you cut the rest break to 40 seconds.
The most pronounced difference between the two forms of exercise is the effect on body composition. Strength training has the capacity to induce muscle hypertrophy, or thickening of the muscle fibers. These enlarged muscle fibers are more metabolically active, requiring additional calories to sustain them while at rest. Aerobic exercise has virtually no capacity to hypertrophy muscle mass, in some cases inducing atrophy or a loss of lean muscle mass and in turn lowering your resting metabolic rate. This difference is stark and significant!
To summarize, if you want get lean and in the process increase your body’s rate of calorie expenditure, get in the weight room and add some muscle.
An interview with Carla Bedford, Owner, Med Spa Studios.
Tell us a little about your background before opening/coming to TELOS? I’ve been in the health and wellness business for over 25 years, having first owned Chiro Spa, which specialized in chiropractic care, as well as many other wellness services. A constant with our customers at Chiro Spa was their on-going battle with aging. Not only was it a concern of how they felt, but how they looked. So we felt it was important to incorporate services that would address their interest in looking younger. That was the motivation for incorporating skin health and other anti-aging services and eventually- opening Med Spa Studios. After many years in Allen, Texas, we have relocated to TELOS Fitness Center. For us, it’s a perfect partnership. TELOS’ success is built upon a comprehensive array of health/fitness services and expert professional trainers. Our success is built on our anti-aging services. Our common mission is to help people feel and look better, which can only complement each other. Additionally, we love the convenient location it provides our clients.
Why did you decide to get into this field? My passion for beautiful skin and helping people look and feel younger. Being able to help my clients feel more confident about themselves, is very rewarding.
Tell us a little more about what you do and and/or specialize in. Our goal is to provide service through education, so clients are able to make informed decisions about their skin care.
Our first steps to achieving our client’s skin care goals –
• Listen to our client’s concerns.
• Follow up with a full computerized photo analysis to determine the health of the skin.
• Educate our clients about the largest organ in the human body, their skin.
• Review before and after photos from clients who have received the services we offer.
• Provide a comprehensive long-term skin care plan, including products and treatments.
The staple of our skin health services is the state-of-the art, Sciton Forever Young BBL, which is an innovative technology that uniquely delivers light therapy targeting the signs of aging and sun damage and effectively provides a more refreshed, rejuvenated and youthful appearance. The Forever Young BBL turns back the hands of time by changing genetic code to act and read like that of a twenty-year old.
Sciton FotoFacials also treat multiple conditions, including—sun/age spots, fine lines, redness, Rosacea, and acne. The Skin Tyte FotoFacial tightens skin around jowls, eyes, and neck and has visible improvements in skin firmness and elasticity. There is virtually no downtime. The treatment can be used on all body areas, such as face, neck, chest, arms and hands.
Additionally, we offer HydraFacials, Chemical Peels and Micro-Needling, all of which help improve wrinkles, fine lines, texture and tone of skin. All our services are non-evasive and improve the look of your skin, restore it to its heathiest state and slow the aging process.
Dr. Pauline Martimbeau, M.D., a recipient of numerous awards and honors and is regarded as one of the premier injectors of Botox and fillers in the United States, provides all cosmetic services, including the treatment of spider and varicose veins.
Juan Pena, Assistant Manager of IRON Grill
Juan is a former collegiate soccer player still pursuing a degree in Business. He also has a background in and passion for personal training and bio-mechanics, which is what initially attracted him to TELOS. He appreciates the value in surrounding himself with like-minded people as he grows as an individual.
With a background in the service and bar-tending industry, he found a perfect fit at the IRON Grill. Hired as a server, Juan delivered exceptional service and showed strong leadership skills leading to his promotion to Assistant Manager. He is proud to be a part of the TELOS family and is excited for his future within the company and continued support from TEAM TELOS and members.
He is still actively playing soccer year-round, weather-permitting. Recently picking up the habit of reading books in his spare time, he has a new found interest in psychology and is excited to further his knowledge and education.
Michelle Rogers, Assistant Manager of the Service Desk
Michelle Rogers was born and raised in Las Cruces, New Mexico where she grew up on a farm with several animals and enjoyed outdoor activities such as fishing and camping. She holds a Bachelor’s Degree in Criminal Justice and two minors in Public Law and Security Technologies from New Mexico State University. After graduating she worked for the state of New Mexico at the Income Support Division. However, fitness had always been a passion and and encourage her husband and sister in competing in fitness competitions.
She moved to Dallas in 2015 with her husband in support of his education at Parker Chiropractic College. While looking for a gym to join, she came across TELOS and was immediately attracted to the culture. After joining the team as a Service Desk Representative, she proved that she is a dedicated, team-player by assisting in other departments and TELOS’ tenant, Synergy Sports Rehab with coverage. Her work-ethic, ambitious attitude, and leadership skills led her to the promotion of Assistant Manager of the Service Desk.
Outside of work, she has a strong passion for Dog Therapy with the Heart of Texas group, where her, and other group members make visits to nursing homes, hospitals, and events to bring smiles to others in need and comfort. Michelle is happy to be around active, goal-oriented, health-conscious individuals like herself and lives her life by the scripture “I can do all things through Christ who gives me strength.”
Only $10 per bracket entered. Winners Pot is awarded to 1st and 2nd place!
Brackets will be available to fill out beginning Monday, March 14th.
Turn your brackets in by March 15th.
Once registration form is completed, return the form to firstname.lastname@example.org for instructions to complete your bracket.
After Registration Form is completed and payment is received, a confirmation email will be sent to the email address provided. This email will give you a group ID and password to enter your bracket online. You will go to https://tournament.fantasysports.yahoo.com/t1/register/joingroup Click on the button that says, Join a Private Pool, enter the group ID and password and it will have a step-by-step process to solidifying your picks for each game. The point scheme will be explained and your registration will be finalized.
When it comes to optimal health, the sky is the limit on the ways to get there. Look no further than any magazine or trendy blog promising the new quick fix to get healthy. What does healthy really mean? What is optimal health? To me, optimal health is feeling, moving and eating what makes me happy. After extensive research in the field let me be the one thousandth person to offer my very own 5 modern strategies to optimal health. I have based my strategies on what I feel being healthy really means. I challenge those reading this to allow this article to redefine what healthy means to them.
The 1st strategy is kind of an old one but arguably maybe the most important and vital tip of them all. Sleep is the quintessential way to rebuild, replenish and refresh ones entire body chemistry and psychological mantra. However, we have heard all this before yet many of us consistently get less than 6 hours of sleep a night. During our 5 sleep cycles our bodies repair muscles, memory consolidation and release important hormones regulating growth and appetite. On average we need around 8 hours of sleep a night. Are you consistently getting this? If the answer is no than you are affecting the efficiency of your body mentally and physically. Chronic sleep loss can contribute to weight gain, high blood pressure and a decrease in immune system power.
The 2nd strategy is newer and cutting edge. Intermittent fasting is one of the most effective ways to reverse insulin resistance, shed excess weight, and improve body composition. Intermittent fasting is not a diet but rather a new eating pattern. Pick anywhere from 1-2 days a week or 1 day bimonthly to basically skip meals. The most effective and desired way to skip these meals is in succession. Eat at least 3 hours before bed and eat breakfast 12hrs from that point is the easiest way to start. The fast can be taken all the way to 24hrs if desired for best results. No calories can be consumed during this process, just black coffee, green or black tea and water. Our body uses around 70% of its daily energy in digestion so during this process the body is able to take that percentage and focus on improved insulin and leptin sensitivity and triggering your body to use fat as energy more efficiently. Insulin, which is the hormone released in the pancreas in response to increased blood sugar, facilitates the transfer of glucose into the cells and when the cells are full and there is still excess glucose the increased insulin will be converted to fat. Essentially you eat, your blood sugar rises, your body releases insulin to store all that glucose, and that increase in insulin tells your brain that you have enough energy. Basically by instituting this new pattern your body will burn more fat, store less fat, improve its immune system strength and insulin sensitivity which will allow for more longevity to enjoy all things we want to do in life.
The 3rd strategy is resistance training. Also, not a new ideology but how much resistance training do we actually need? This is another question for those defining what healthy is. To me resistance training is 100% aesthetic, but that’s my vanity speaking. Resistance training is mostly important for proper function and alignment of our bones but also for neuromuscular control. It is only by working and strengthening muscles that the function of our bones and brain can be optimal. An optimal skeletal system will allow for joints to have less stress and allow our body to hold a posture for more proper function and longevity and proper neuromuscular control will help our reflexes and balance as we age. I recommend at least 1 day of resistance training strictly for function and strength. More days and frequency will lead to more aesthetic changes. How much resistance training you need is based on what you consider healthy but it is necessity for longevity and overall health much more than aesthetics.
The 4th strategy is toxin intake. Examples of common toxins we intake are caffeine, carbs, colas, and booze. We all have our vices and that’s ok because to me life is about enjoyment and that is a big part of it. I personally enjoy a cocktail and a pizza to stuff my face. It is essential to me to enjoy life because why else put all the work in for no reward. I am not going to tell you to stop any of those things but only to understand what they do to our bodies so you can take more control over the intake. In simplicity, toxins monkey with our ability to balance blood sugar, metabolize cholesterol, which can lead to insulin resistance. The biggest toxin that we abuse is alcohol. When alcohol is put into our bodies the first thing our body does is stop whatever it is doing and try to express these toxins. So when we eat and drink to our content our body is not even focused on our food until it has expressed the toxin. So just by better controlling the frequency when we consume these toxins, especially together like booze and carbs, we will better our body’s ability to operate more optimally.
The 5th strategy is stress control. This is by far the most difficult thing to regulate. I am not a specialist in stress management. I can only offer a few suggestions to try and keep our bodies’ homeostasis in rhythm. All I know is every possible negative anything that happens to our bodies over time stress can be the root. No matter what it is we have to find things in life that truly remove us from the grind of reality. In a perfect world we could do this all the time but we have to find that balance for our sanity. It has to be something we can do daily and as an individual. At least once a day find at least 10 minutes truly for yourself and do whatever that thing is. I personally read a passage from a motivating or spiritual book or play video games. It is not about what the action actually is it is about the escape.
Healthy to me is all about balance. Redefining what that balance is will always change in life but to me that balance points to happiness. Happiness in how I look, feel and interact. What is happiness to you? I am most happy when I am sleeping well, digesting my food efficiently, lifting some weights, balancing my toxins and my stress. For me to find my sense of happiness it flows through summing up my strategies to what is healthy. So how far apart is health and happiness? They seem pretty much of the same caliber, so if you are feeling sluggish, unhappy, overweight, unfit or just plan pissed off all the time then maybe its time to redefine what healthy and happiness is to you? Try 1 or all of those strategies and see what may help you reach your optimal health.
Michelle Baccheschi, Business Director
Michelle has lived in the Dallas area most of her life and currently resides in Rockwall with her two teen daughters (Brie & Georgie), two dogs, and cat. Equipped with an Accounting Degree from A&M Commerce and 15 years experience in various industries, she will bring a fresh look on how we operate “behind the scenes”. Michelle is looking forward to working with the team to improve the billing experience for members, including the launch of the member portal for easy access to online statements and member account updates.
If you haven’t met Michelle yet, you can find her in the new business office located across from David Chester Hair Salon. A few icebreakers: She has held a trainer certificatin from the Cooper Institute. Her favorite super hero is Wonder Woman and is a good handy (wo)man around the house!
Mike Pope, Facilities & Maintenance Director
Mike is originally from Mississippi and moved to Dallas in’79. He is married to our very own Business Assitant, Amy Pope. They have two kids, William and Amanda, and two dogs, Bo and Angel. He may have recently joined the team as our Facilities & Maintenance Director, but he’s not a new face to the club. Mike completed the major “facelift” rennovations in 2003 when TELOS Management bought the club. His 15 years experience in owning his contracting business, A&W Contracting, combined with his knowledge of TELOS will help him in continued improvements to the astetics, maintenance, and security of the facility. Mike brings a fun, light-hearted dynamic to the team.
You may start to notice some of his work as we are changing the office layouts to create a better experience for employees and members. His new office will be located in the former business office. Be sure to ask him about his latest fishing trip or his church league softball games!
Steven Yearwood, Service Desk & CHALK Bar & Grill Director
Steven is originally from El Paso, Texas where his family currently resides. He joined the military and became a Marine in 2005. While in the Marines, he was quickly promoted to Sargent and was an Air Traffic Controller, in which he received Controller of the Year in 2009 and 2010. After his enlistment, he volunteered as a Director in Theatre and later worked as an overnight support Manager at Walmart. In 2014, he decided to pursue a more meaningful career and came across TELOS Fitness Center, where he started as the Service Desk opener. His compassion for people and strong work ethic lead to his promotion as the Service Desk & CHALK Bar & Grill Director. He’s looking forward to adding new specials, accomdating for conference room rentals, and catering to member socials.
Say hi to Steven in his new office located at the bottom of the staircase. Don’t hesitate to ask him about his favorite Star Wars character, or where to find the best chile relleno. Need a racquetball partner? He’s your man!
It is becoming more and more apparent in the scientific community that systemic inflammation lies at the root of heart disease, cancer, osteoporosis, stroke, Alzheimer’s, rheumatoid arthritis, diabetes, and many other immune disorders. Increased systemic inflammation may also increase the aging process.Read More»