Personal Training by Nicole Ott LLC

We all know that in order for any weight management program to work effectively long-term, it’s primarily about the balance between calories in vs. calories out. Figuring your daily caloric maintenance needs is the first step to stay on track and to hold yourself accountable through proper nutrition. Exercise should be the second step. In order to reconfigure your caloric balance based on your exercise program, you have to know approximately how many calories you are burning for each exercise on a given day. That’s where calories burned calculators come into play. But how accurate are they?

Calories burned calculators estimate the calories expended for an activity on a given day based on several factors: your body weight, the specific exercise, and the time and speed / intensity of the exercise performed. You can then use that information to adjust your caloric intake specific to your goals – maintenance, weight loss or weight gain. Therefore, knowing your daily caloric expenditure is just as important as knowing your daily caloric intake in order to live a healthy lifestyle.

Discrepancies in the results of a calorie burned calculator typically only occur when the information entered is not accurate. In other words, you have to be truthful about your current fitness level and the extent of the exercise performed on a given day. If you are only 5 lbs away from your goal weight, you still have to put in your current weight for the calories burned calculation to be accurate. The same goes for the exercises performed. If your intentions were to go on a 45minute run at a speed of 7.0mph but for some reason your energy level was down and you only completed 30 minutes at a speed of 6.5mhp, then the amount of time and speed that you actually completed needs to be put into the calculation. Do not round up or down either to allow for the most accurate calculation. Additionally, if you are choosing an exercise from a drop-down menu in the calories burned calculator, make sure you are picking an exercise that most accurately resembles the type and the intensity of the exercise you performed ( ex. jogging at 4.0mph vs. running at 6.5mph). If you are truthful about your performance, then the calories burned calculation will paint an accurate picture and you can then adjust your next exercise session and / or your nutrition to stay on track with your goals.

If you want to know your current daily caloric maintenance needs so you can figure out what you need to do to lose weight, contact me now and provide the necessary information (age, height, gender, weight) and pick one of these activity levels that most accurately sums up your typical week:

• sedentary (little or no exercise)
• lightly active (light exercise/sports 1-3 days/week)
• moderately active (moderate exercise/sports 3-5 days/week)
• very active (hard exercise/sports 6-7 days a week)
• extra active (very hard exercise/sports & physical job or 2x training)

The health benefits of following a vegetarian diet

To eat meat or not to eat meat? To eat eggs and dairy or not to eat eggs and dairy? If you knew the facts about the various health benefits of following a vegetarian diet, would you switch?

I was recently asked for my opinion on eating a vegetarian diet vs. a vegan diet. Personally, I have never been a big meat eater. Sure, I eat white meat poultry and fish and an occasional steak but I have never been real big on it. I kind of have to be in the mood for it, so to speak. Therefore, if faced with the challenge of switching to a completely vegetarian diet, I believe that it would not be a big problem for me. Vegan on the other hand, I’m not so sure. The soy products that I have tried so far, I didn’t like. Therefore, going vegan would mean I would have to completely give up my beloved cheese and yoghurt. I’m not going to lie here, that would definitely test my willpower.

One of my professors from college referred to being vegetarian or vegan as degrees of insanity. Based on the overwhelming research-based findings that point to various health benefits associated with following a vegetarian diet, I have to disagree with his definition… Let’s analyze the vegetarian diet strictly in regard to its health implications:

Omnivore is the term used for meat-eaters. Vegetarians do not consume animal meats. However, there are different types of vegetarian diets based on the extent of what may or may not be included in the overall nutrition. By adding the prefixes lacto (dairy), ovo (egg), or pesco (fish) in front of the word vegetarian, the specific inclusions to a person’s vegetarian diet are indentified. Vegans are the most restricted form of vegetarians as the vegan diet does not include any type of animal products and depends strictly on plant based foods and drinks.

Years of research suggest that vegetarians live an average of 10 to 15 years longer than meat eaters. This stunning data is due to the fact that diets which include meat are higher in saturated fats, cholesterol, and dietary protein. These factors combined are the leading cause of obesity, hypertension, heart disease, type II diabetes, gallstones, kidney stones, osteoporosis and some types of cancer. The total direct medical costs in the United States attributable to meat consumption were estimated to be $30-60 billion a year. Extensive research has shown that lifelong vegetarians had a 24 percent lower incidence and lifelong vegans had a 57 percent lower incidence of coronary heart disease compared to meat eaters. Now that’s something to think about in regard to being proactive about your own health. Diary products are not as safe as many assume either. Studies have shown that diary causes many health problems. A majority of people are allergic to diary but have never been diagnosed. Some of the symptoms include stomach discomfort, bloating, nausea, and diarrhea and diary has also been shown to worsen menopause symptoms. Shockingly, even asthma has been linked to diary products. Diary contains a substance called casein which causes the body to produce histamines which then produce mucus.  Mucus makes breathing very difficult and causes many people to rely on inhalers and other asthma medications. Targeted studies have shown a 71% improvement in Asthma patients over a period of 4 months who switched to a vegan diet. That number went up to 92% after just one year. As if that wasn’t convincing enough, currently about three dozen plant foods have been identified as possessing cancer-protective properties.

Don’t be fooled though, following a vegetarian or vegan diet means you have to do your research. Consuming a variety of whole grains, fruits and vegetables is the key to balance out the daily nutritional needs. Special consideration should be given to calcium, iron, riboflavin, vitamin D and vitamin B12. Vitamin B12, for example, occurs only in animal foods.  Here are some recommendations to ensure you get all the nutrients needed:

• vitamin B12: fortified soy beverages and cereals
• vitamin D: fortified soy beverages and sunshine
• calcium: tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and calcium-enriched soy beverages, grain products and orange juice.
• iron: legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole wheat. Iron absorption is improved by vitamin C, found in citrus fruits/juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins.
• zinc: whole grains (especially the germ and bran), whole wheat bread, legumes, nuts and tofu

To sum it up… I’m not going to sit here and try to convince you to go cold turkey (no pun intended) and become a vegetarian or vegan. But maybe it wouldn’t hurt for all of us to take a step back and reevaluate our current nutritional decisions. I’m sure there is room to cut back on the meat a few times a week and to incorporate more whole grains, fruits and vegetables. Doing so may be the turning point for you to finally reach your weight loss goals, come off a specific medication, or ultimately prevent/reverse certain diseases. Isn’t your health worth the effort?

What’s you take on the vegetarian diet? Have you tried to make the switch? If so, what were your reasons, and what physical and mental changes did you notice?

If you are playing with the idea of hiring a Personal Trainer, please do yourself a favor and keep reading. As someone who has been working in the Fitness industry for over 8 years, I can tell you first hand, if you do not do your research ahead of time, you will be wasting your money!

I will reveal the one thing most gyms (and unfortunately some Personal Trainers) do not want you to know!

Over the years of working in the Fitness industry, I have come across all kinds of clients and all kinds of Personal Trainers. Every client is unique and has their own reasons for seeking Personal Training. At the same time, every Personal Trainer is different in regard to their educational background, practical experience, their specific training methods and approaches, and their specialty.  That being said, let’s outline what you need to look for when finding and hiring a Personal Trainer.

• Credentials

Know who you are hiring. This is the number one concern I have come across in my years of working in the Fitness industry. Unfortunately, today it is relatively easy to become a Personal Trainer. There are a number of programs available ranging from college degrees and weekend seminars, to at home programs or even online programs. Make sure when finding and hiring a Personal Trainer that they have adequate educational AND hands-on experience! If possible, hire a Personal Trainer who holds a college degree in the Fitness field and has a reputable certification to go along with it. Remember, you have the right to ask to see the diploma and/or certification document of the Personal Trainer you are about to hire. Here is a list of the most regognized accredited Certification Bodies: ACE, ACSM, IFPA, NASM, NCSF, NESTA, NFPT, NSCA.

(Hint: Be careful hiring a Personal Trainer at big name gyms. These gyms tend to hire carelessly without checking the validity of certifications and other references of their Personal Trainers.)

• Specialty/Experience

Make sure you find and hire a Personal Trainer that is specialized in your specific area of need. For example, if you want to start Personal Training as a continuation of your rehabilitation of a knee injury, make sure you are working with someone who has experience working with and around such an injury. The same principle applies for weight loss clients. If you have been sedentary for the majority of your life and are overweight, you probably do not want to hire a Personal Trainer who mainly works with athletes.  Therefore, know what you want to get out of your Personal Training program and find a Personal Trainer specialized in your needs and goals.

• Training Methods

Every Personal Trainer uses different methods of training based on the client’s needs and fitness level, as well as the Trainer’s experience and preferences. Personal Training should never be a one size fits all approach because every client has different needs and goals. Therefore, make sure the Personal Trainer you are looking to hire knows how to individualize training programs. At a gym for example, observe the Personal Trainer that you are considering working with for a few sessions with different clients. If it looks like the same program over and over again, find someone else to work with. If you are hiring someone privately, make sure to set up a consultation first to discuss your concerns and questions.

Aside from individualized programming, you also have to know what kind of a workout you prefer. Do you prefer to stay on the cautious side and ease your way into exercising, or are you looking for a Personal Trainer to push you to your limits? Do you want to learn about the importance of each exercise and how to design your own program, or do you simple want a Personal Trainer who tells you what to do, when and how?

Find a Personal Trainer that follows the same training approach you are looking for.

• Personality

This is one aspect often overlooked by clients and Personal Trainers alike. In order for your training program to be as successful as possible, a constant giving and receiving of feedback needs to take place. That means, as the client, you have to be comfortable enough with your Personal Trainer to tell them about your struggles and situations in your life that may be an obstacle to your fitness success. You need to be able to have an open line of communication. You also need to be comfortable telling the Personal Trainer when a workout is too intense or not challenging enough.  

(This one is hard to find in the typical big name gym setting. Unfortunately, there the main goal tends to be profit rather than the client’s progress.)

• Appearance

Caution, this may strike a nerve with some people… In my own personal opinion, the fitness level of a Personal Trainer is important. Now please do not misunderstand. I know people have different body types and I’m not referring to a Personal Trainer being super skinny or extremely muscular. All I am trying to point out is that the Personal Trainer you are hiring should lead by example in correlation to your specific needs. For example, if you want to become a body builder, hire a Personal Trainer that does bodybuilding. If you are looking to lose a few pounds, hire someone who knows how to maintain their own weight.

This topic goes hand in hand with a Personal Trainer’s specialty and training methods.

What are your reasons for hiring a Personal Trainer? What has your experience been? Post your comments below.

To learn more about the services offered by Personal Training by Nicole Ott LLC, click here.

Healthy Eating Tip # 1

Everything is a choice. Start by choosing wisely when going grocery shopping. We all know, if it’s in the house, someone will be eating it. So why temp yourself with mindless snacking. When grocery shopping, start by gradually replacing one item at a time. For example, replace your typical sweet snack item with your favorite type of fruit.

Healthy Eating Tip # 2

Shop mainly the perimeter of the store. That’s where you will find the healthier options such as fresh fruits, vegetables, and fish. Avoid the inner aisles as much as possible as those aisle mainly contain processed foods high in salt, sugar and/or preservatives.

Healthy Eating Tip # 3

Start reading food label. The easiest way to start is by examining what’s already in your kitchen cabinets. Pay attention to serving sizes vs. actual the amount you would normally eat. Also focus more on particular food contents such as fat, sodium, or added sugars instead simply the overall number of calories.

Healthy Eating Tip # 4

Stay away from diet foods. Just because an item is labeled “low fat”, “low sugar”,“ low anything”, that does not make it healthy. Usually, when something is being reduced or taken out of a product, something else has to take its place to still satisfy taste. Example, low in fat usually leads to higher sugar or sodium content.

Healthy Eating Tip # 5

Know appropriate serving sizes. Your fist or your cupped hand is approximately equal to a measured cup. Depending on the food group, that may equate to more than one serving. Familiarize yourself with the number of servings needed daily per food group.

Healthy Eating Tip # 6

Give your brain and your taste buds a chance to relearn what truly healthy food tastes like. Start replaces a sweet treat with a piece of fruit and pay attention to the change in your taste over a period of time.

Healthy Eating Tip # 7

Know your alternatives. Examples, choose backed or broiled over fried or battered, choose white meat over dark meat, choose water over juice or soda, choose fat-free milk and low fat diary over full fat versions, replace your usual side dishes with veggies or fruit, etc.

Healthy Eating Tip # 8

Be colorful. Your plateful of food should not be only beige, brown or white in color. It should have a variety of colors such as green, red, yellow, and orange to ensure proper amounts of vitamins and minerals are consumed.

Healthy Eating Tip # 9

Don’t skip meals. Doing so slows down your metabolism and forces your body to hold on to body fat rather than burn it. Healthy snacking throughout the day is good for you and works wonders on your metabolism.

Healthy Eating Tip # 10

Stop eating about 2 to 3 hours before bedtime. Doing so gives your body a chance to digest the remaining food rather than holding on to it overnight.

Healthy Eating Tip # 11

Most importantly, aim for improvements, not perfection! Healthy eating has to become in lifestyle and everyone’s lifestyle is different. You have to use a trial and error method to find what works best for you. Listen to your body to find your balance and you’ll reap the benefits.

What tip did you find the most helpful? Do you have other tips to share? Post your comments below.

Click here to learn more about your specific nutritional needs.

Learn how to easily test your workout intensity.

As discussed previously in my blog post about the Fat Burning Zone Myth, the intensity of your cardio workout (and your strength training workout as well) is what makes or breaks your fitness goals. The talk test is commonly used to determine your workout intensity. Simply put:

If you can hold a conversation continuously with a friend during your workout, you are not challenging yourself enough and your workout intensity is low.

If you cannot talk at all, you are pushing yourself too much and run the risk of overtraining. At that point, your workout intensity is very high and potentially harmful.

Therefore, you want to be somewhat in the middle of these two scenarios. For example, if I came up and asked you a question in the middle of your workout, you could still answer me but you should definitely be a little out of breath and sweating pretty good. Your average workout intensity should be moderate to high for maximal results.

Easy enough? Then get to it!

Do your workouts hold up to the talk test? Post your comments below.

Pitfalls To Avoid When Making New Year’s Resolutions

At the beginning of every New Year, we set out to do bigger and better things in our life and to be better than the year before. At the end of every year, we realize that not all of our resolutions have become reality. Out of pure curiosity, let’s analyze what may be holding us back from being who we really want to be. Here are some common New Year’s resolution pitfalls to avoid:

• Impulse resolutions

Maybe the reason we didn’t succeed is very simple. Maybe we didn’t give our New Year’s resolutions much thought and quickly made pledges based on certain aspects in our lives that are bothersome at that moment. Take some time and reevaluate your New Year’s resolutions after analyzing your priorities for the upcoming year.

• Digging in the past

Don’t make New Year’s resolutions based on what you didn’t accomplish in years past. You’re just setting yourself up for frustration and disappointment. There is usually a reason why you didn’t accomplish that goal the first time. Instead, rephrase these resolutions and be more specific. Example: If “I want to lose weight” didn’t work for you, try “I want to eat 5 servings of vegetables a day” or “I am going to exercise at least 3 days a week”.

• Dwelling on the negative

If you’re trying to change a ‘bad’ habit, word it in a positive way to avoid pointing out the forbidden or tempting behavior. Sometimes it’s all about how we look at things. Example: “I will stop biting my nails” turns into “I will take better care of my nails.”

• A missing or too long of a deadline

Research suggests that most people dismiss their New Year’s resolutions by Valentine’s Day. Set yourself intermittent deadlines to hold yourself accountable. Mark it on your calendar to keep track at least on a monthly basis.

• Denying challenges ahead

Acknowledge touch times and challenges ahead and plan for them.

• Keeping your New Year’s resolutions a secret

Write your goals down to have a visual reminder and let others know about your goals to have a sense of responsibility to keep up with your objectives and to find unexpected support.

To pave the way for better New Year’s resolutions, use the SMART principle to set your goals:

S = specific. Ex., don’t just say I want to lose weight, instead say “I want to lose 20 pounds before my birthday” or “I want to run 1 mile in 6 minutes”.

M = measurable. You can’t measure “I want to get in shape” but you can measure eating 6 times a day or running 1 mile in 6 minutes.

A = attainable. Nobody is perfect, therefore such a resolution is not attainable. Look at your current situation and aim for specific improvements.

R = realistic. Base your goals on the resources and tools available to you.

T = timely. Goals have to be a challenge but they also need to be possible. There are only 24 hours in a day and there are only so many pounds you can lose (and keep off) in a week.

What are your goals for the upcoming year? Post your comments below.

Learn why doing your cardio workout only in the fat burning zone will NOT achieve the greatest fat loss results!

Have you ever wondered what the charts on cardio equipment mean that identify whether you are exercising in the fat burning zone vs. the cardio zone based on your age and heart rate? Well, it all comes down to the intensity of your workout. The fat burning zone typically refers to low to moderate intensity (continuous) exercise while the cardio zone is typically referring to moderate to high intensity (continuous) exercise. So which one is better?

Back in the 1980’s, it was discovered that performing continuous exercise at a low to moderate intensity will require your body to burn more calories from fat sources, hence the name fat burning zone. Once a person exercises at a higher intensity and therefore enters the cardio zone, a lower percentage of calories burned come from fat sources and your body starts to use mainly glycogen (a usable form of carbohydrates). These findings started a public obsession to only exercise in the fat burning zone. After all, burning that excess fat is what we are all striving for, isn’t it?! But how effective is this obsession really? Let’s look at these findings in a real-life example and see whether this fat burning zone is really the magic trick to getting rid of those extra pounds of body fat once and for all.

Let me start by saying that both of these findings are in fact true. In a low to moderate intensity workout, most calories burned come from fat sources while glycogen is the main energy source during higher intensity workouts. HOWEVER, when we are just sitting on the sofa watching TV (another low intensity activity), our bodies also mainly use fat sources for energy. But that type of activity sure isn’t turning us into lean and toned bodies. That’s because weight loss, and therefore the loss of excess body fat, is determined by a simple mathematical equation: Calories in have to be less than calories out!

In comparison, the fat burning zone may use a higher percentage of calories from fat sources; yet exercising in the cardio zone burns a greater total amount of calories. To paint a better picture of this controversy, let’s do the math and see which method burns more overall calories and total fat calories – the fat burning zone or the cardio zone:

Scenario 1)

A 200lbs person, walking at a speed of 2.5mph, burns approximately 106 calories for 30 minutes. At this moderate intensity, a.k.a. in the fat burning zone, about 50% of calories burned come from fat sources. That means, about 53 out of 106 calories come from body fat.

Scenario 2)

That same 200lbs person is now running at a speed of 6.0mph for 30 minutes. Now that identical person burns approximately 354 calories. At this higher intensity, a.k.a. in the cardio zone, about 30% of calories burned come from fat sources. In this case, about 106 out of 354 calories come from body fat.

Did you notice the difference? In the fat burning zone, this person may burn a greater percentage of calories from fat but in the cardio zone, a greater total number of fat calories is burned. Additionally, the overall total amount of calories burned is far greater in the cardio zone and therefore will achieve better fat loss results. (Remember, it takes a caloric deficit of 3,500 calories to lose one pound of body fat.) Now take it a step further: Even after 1 hour of walking at 2.5mph, this person is still not burning as many calories (total and from fat sources) as they would in 30 minutes at 6.0mph.

The verdict… the intensity of your workout along with proper nutrition will pave the way to your weight loss success! Think of it as accomplishing more in a shorter amount of time.

How does your cardio workout measure up? Post your comments below.

Bring back the GIVING

Still have Holiday shopping to do? Are you overwhelmed by the choices? Take a step back and change your viewpoint.

Giving is not just about buying the biggest, newest or most expensive items. It’s about putting thought into it and caring about the people you give to. So why not get back to the basics and give what loved one really need: improved daily quality of life and health. Here are some ideas:

• Give someone with a high stress lifestyle something to help them relax at the end of the day, like a meditation or soothing CD, maybe even add some relaxing tea to complete the look.
• Know someone who wants to learn how to cook? Why not pay for a few cooking lessons for them.
• On a budget? Consider simply giving your time for an overdue project or daily chores. Often times, simple gestures like these are far more appreciated than a store bought item.
• And of course, in regard to fitness, it can be as simple as making a commitment to take daily walks with a friend. You may not be spending outrageous amounts of money on a gift, but you certainly could be giving them something priceless – better health!

Leave your comments below.

Back to www.yourchoicefitness.com

This is my own recipe for scrambled eggs. The combination of eggs with vegetables easily provides you with a complete protein and meets part of your vegetable requirement for the day.  Add a piece of fruit on the side and you have a good protein-carbohydrate balance.

Simple spray some olive oil cooking spray into a pan and toss all ingredients together. Within a minute or so, you have a delicious and healthy meal, ideal for breakfast or lunch. Add an apple on the side and you’re looking at about 414 (293) total calories, 17.1g (6.6g) fat, 42.1g (41.5g) carbohydrates, and 25.8g (20.4g) protein. Enjoy!

Back to http://yourchoicefitness.com

Being skinny does not equal being healthy. Learn why you should have your Body Fat Percentage tested regularly.

Healthy Body Fat Percentage Ranges for Adults

In order to understand the healthy body fat percentage ranges based on age and gender, let’s take a look at what body fat percentage is and why it is important to measure your body fat percentage regularly.

Let me start of by saying that not all body fat is ‘bad’. A certain amount of body fat is necessary for your body to function normally and to stay healthy. When testing your body fat percentage, the result will show your total body fat percentage. This total can be split into two categories of body fat: essential body fat and storage fat.  Essential body fat is the vital body fat that is needed for your body to function normally and to stay healthy. For men, this averages out to approximately 3% and for women approximately 12%. Storage fat, the second category, is the fat that is mainly deposited right under the skin (subcutaneous fat). Some of this fat is also necessary for good health to protect internal organs. For men this averages about 12% and for women about 15%. The problems start when the amount of storage fat increases above needed levels. Consider excess body fat to be ‘dead weight’. Unless you are experiencing an extended period of time of limited food supply, you don’t need the excess storage fat and it is hindering your body to work efficiently.

So why measure it? Because being skinny does not equal being healthy and it does not predict your overall health status. In fact, most skinny people make that assumption and therefore continue to lead a sedentary lifestyle while having an unhealthy body fat percentage and essentially being at similar risk for heart disease as someone who is overweight or obese. Having a healthy body fat percentage means having a lean body, not necessarily being skinny. Here are some benefits of staying within the recommended healthy body fat percentage ranges:

• Increased metabolism and overall energy level
• Living a longer and more active life
• Improved immune system
• Improve physical age vs. chronological age
• A toned body (1lbs of fat looks a lot different than 1lbs of muscle)
• Fight against natural loss of muscle mass as we age – through strength training

Studies have shown that we naturally start to lose muscle mass at around age 20 while gaining fat. In order words, even if your weight stays the same over the years, your body fat percentage is likely to increase and your lean muscle mass is decreasing. Now add that to all other aspects of the aging process and it makes sense why things tend to get harder to do as we get older. However, here is the good news:  The loss of functional strength, flexibility, cardiovascular endurance, and bone density, as well as the increase in body fat percentage are all things we can control! Measure your body fat percentage on a regular basis to not let these side effects of aging creep up on you.

Let’s look at this weight loss example: Jane is trying to lose weight by following a proper exercise and nutrition program. After a couple months of dedication, she notices that the number on the scale has only changed slightly. Before getting frustrated, she decides to have her body fat percentage tested again. When she started the program, Jane weighed 150lbs with a body fat percentage of 30%. After 2 months, she weighs in at 148lbs but her body fat percentage dropped to 26%. So what does that mean? It means that Jane lost an impressive 6.5 lbs of body fat while gaining 4.5 lbs of healthy lean muscle mass. That in turn improved her metabolism, increased her overall energy level, as well as improved her quality of life. And this example is more common than most people realize. That is why it is important to measure your body fat percentage on a regular basis to ensure you are following a proper nutrition and exercise program to achieve optimal health.

Here is another point to consider: Studies have shown that dieting alone can make you lose almost as much muscle as fat and puts you at a much higher risk for heart disease. So while the number on the scale may be coming down, your metabolism is also slowing down due to the loss of muscle mass which was metabolically active tissue.  Since your metabolism has now slowed down, the chance of gaining the weight back has increased. But what’s even worse is that now the weight gain will be fat and not muscle. Therefore, after going through the trouble of dieting to lose weight and then gaining it back, you can essentially weigh the same on the scale but end up with a much higher body fat percentage than before dieting. In other words, your overall health is now at greater risk. It’s a vicious cycle and the scale will not show you any of these internal changes. So please, invest in your health, have your body fat percentage tested, and follow a proper nutrition and exercise program!

Do you know someone who fits the example of being skinny but unhealthy? When was the last time you had your body fat percentage tested? Post your comment below.