3 Steps to Choosing the Right Personal Trainer

3 Steps to Choosing the Right Personal Trainer

3 Steps to Choosing the Right Personal Trainer


The relationship between a personal trainer and a client is an intimate one.  As a fitness professional and a mental health professional, I see a lot of similar needs in my clients.  Often times I would draw from my knowledge and skills as a therapist to enhance my training relationship.  


Deciding that you need assistance with your personal health and fitness goals can leave you in a vulnerable place.  Asking for help is never easy.  Considering this uneasy feeling, how can you be sure that you have entrusted the right person to help you along this journey of self improvement?  


Here are our steps to help you select the right trainer for you.


1.Be sure the trainer has the experience to help you reach your goals.  

You might be saying to yourself: I don’t even know what my fitness goals are.  During your first contact with a trainer one question that he/she should ask is “What are your fitness goals”.  If they don’t, weed them out immediately.  

If you don’t have an answer, a good trainer will ask you specific questions to help you clarify your goals.  Your trainer should ask you about your health concerns, recent injuries, nutrition, trouble areas, and fitness goals. The two of you should discuss where you are and where you want to be.

Once you establish your goals, be sure the trainer has the experience and skills needed to help you reach your goals. If you want to train for a marathon but the trainer specializes in working with body builders, this may not be the right fit.


2. Be sure that their training style will mesh with your learning style.

If you are someone who is a visual learner, who needs to see an exercise performed several times in order to fully grasp the concept, you want to ensure that your trainer is patient enough to work with you through this learning process.

On the contrary, if you are a person that learns by doing, you want to ensure that you work with a trainer who will allow you to try, then correct you through any struggle.  As opposed to a trainer who wants to give you a 15 minute lecture and demonstration on the proper squat form.

This is going to be one of your most important relationships in the gym. Make sure it’s a good one.


3. Be mindful of your budget

A good trainer should be compensated well for their services, especially if they are providing you with results that you are happy with.  It is important to select a trainer that is within your budget to ensure that you can see yourself through the process.  

You may have found the perfect trainer for you.  They understand your goals, their training style is exactly what you are looking for, however their price is way out of your budget.  


You will find a rate that you can afford, which won’t cause you so much health-destroying stress.  Many trainers offer discounts based on the frequency that you train and the duration of your commitment to them.


Finding the right personal trainer is like finding the right therapist: it’s the start of an important relationship that can bring you a lot of happiness, and greatly improve your health.


It’s also a commitment to yourself, and to your trainer. Most trainers aren’t raking in the dough. In fact, they’ll be counting on you.


Not sure how to find a trainer that has the right experience, meshes well with your learning style and fits your budget? E-mail info@investinyourbody.com for essential questions and trainer recommendations.


Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body


Sweat Together, Stay Together: Fitness Leads to Happiness in Long Term Relationships

Sweat Together Stay Together

Sweat Together, Stay Together

Fitness Leads to Happiness in Long Term Relationships

You’ve heard the old adage “opposites attract.” The saying might have even been true for you at one point, but unfortunately it doesn’t apply when it comes to health and fitness.

If you’ve made the commitment to invest in your body and your partner is still spending their weekends on the couch, you may have the beginnings of a breakup on your hands.

It may sound superficial to fight over fitness, but seeing your partner disregard their health is a serious issue that causes emotional strain, anxiety for the other person’s wellbeing and calls into question their motivation and commitment.

When you add in the loss of attraction, it can become a core issue in the relationship.

Mutual attraction is one of the most basic needs we have with our partners. Psychology Today reported the results of a 2012 Harris Interactive survey which indicated that physical attraction was a strong measure of success in romantic relationships. Let’s face it: you want your partner to look good.

Attraction matters, and it’s harder to achieve once the “spark” of a new relationship fades. While there are many other factors that determine how we view our partner beyond their bodies, we are naturally more attracted to our partners when they are healthy and fit.

Commitment to personal health and fitness is an attractive quality. When we see our partner making their health a priority, setting goals, putting in the work and achieving results, we are drawn to that ambition and drive. Forming goal-setting habits through exercise affects other aspects of your life as well, including both work and personal relationships.

Exercise improves mental health, reduces depression and anxiety, boosts confidence and can lead to an increased sex drive, which helps partners to experience healthier, more open, more satisfying relationships with one another.

For couples in long-term relationships, you may want to consider that exercise has been proven to reduce the effects of aging and reduces the risk of cardiovascular disease, diabetes and some cancers.

Even initiated later in life, regular exercise has a dramatic effect on our longevity, health and happiness as we age. For committed couples, this can mean increasing valuable years spent together later in life, and ensuring that the time you have is as healthy, active and happy as possible.

Making a commitment to a healthier lifestyle influences the places you go, things you do and people you surround yourself with.

If your partner agrees to make the commitment with you, you can turn your fitness time into romantic, quality time spent together. You can go on long hikes, cook healthy meals, join a dance class, try rock climbing- there are hundreds of ways to start making healthy changes together.

Need a little extra encouragement to get your lazy love off the couch? Check out our 5 Ways to Motivate Your Partner to Work Out.

Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body

Be Sure to Subscribe to Our Mailing List and visit out Online Shop


5 Ways To Motivate Your Partner to Start Exercising

How to Motivate Your Partner to Workout

5 Ways To Motivate Your Partner To Start Exercising

We’re Not Working Out Because You’re Not Working Out

You’ve made a huge lifestyle change. You’re working out 3-4 times a week, changed your diet and only splurge on your cheat day.

And you’re seeing the results. Ladies, that dress you love is showing off your hard-earned curves and fellas, the new broader shoulders and smaller waist you worked for give you a nice V-cut look in your blazer.

Unfortunately for you and your relationship, your partner’s idea of leg day is having fried chicken drumsticks for dinner. Needless to say, the gains aren’t the same. While your waist is slimming, they’re carrying a spare tire.Gym, Fitness, healthy lifestyle. Smiling people. Over white backIf you’re making fitness a priority in your life and your partner is not, it is going to affect your relationship. Starting a conversation about it might be tough, but staying madly in love with someone who doesn’t hold your values or your interest may be tougher.

Get on the same page with these tips to motivate your partner to get fit:

  1. Always approach from a positive place.
    Personal fitness can be a touchy subject, and if your partner has body image issues it could be even more difficult to have the conversation. Be careful not to criticize, and make the conversation about health and lifestyle changes, not diets. Commend them for a way in which they are taking care of themselves, and have a discussion about making other positive changes.train together
  2. Find an activity they enjoy and suggest taking a class.                                                                                    Is your boyfriend a boxing fanatic? Does your girlfriend love dance music? Do some research and find a fitness class catered to their interests. Finding an activity that excites them will get them more active and hopefully start positive habits. You might even sign up together to give them an extra boost of encouragement.                                                                                                                         Couples Yoga Class
  3. Invite them to prepare healthy meals with you.
    Get cozy in the kitchen while you swap white rice for quinoa. Preparing healthy meals or taking a healthy cooking class together is a great way for couples to get closer and healthier. Try new nutritious ingredients and recipes together, and see if you can cut out the takeout.couple-eating
  4. Invite them to workout with you.
    Make exercise a couple’s activity. If you’re more experienced, give some tips and help them learn the basics. If they’re feeling intimidated, choose a workout that’s foreign ground for both of you. Try yoga, bootcamp, or spin. Level the playing field, get them active and spend some quality time together. After you break a nice sweat together and hit the showers, you might get in some late night cardio.partner workout
  5. This is a conversation about health not physical appearance.
    If you’re eating right and pushing yourself to exercise, you know a trim figure is just one of the benefits of investing in your body. Place the emphasis on health and not on physical appearance. This person cares about you, so hearing that you’re not into them anymore (even if they have gained more than a few pounds in all the wrong places) is only going to hurt. Be honest, but don’t be brutal.Couple training together

Even with you as a coach, the only person who is going to get your partner’s ass to the gym is your partner. Be positive, be patient, and be encouraging. If that doesn’t work out, you could always split for your gym crush who never misses leg day.

Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body

Be sure to subscribe to our mailing list and visit our online shop.


Are You Boring Your Muscles?

Are You Boring Your Muscles?

Are You Boring Your Muscles?
4 Tricks to Vary Your Workouts & Maximize Your Results

You want results.

You know to get them, you’ve got to hit the gym and work hard. You’ve become so familiar with your workout routine that you’ve got every move memorized. You know exactly how much weight will be a challenge. You could adjust your seat at the leg press to the right height in your sleep. You are taking that ceremonial drink of water after your second set.

You’ve got your routine down and you’re busting a sweat every chance you get, so why aren’t you seeing these results already?

“Your muscles are bored.”

Think about your favorite book. The first time you read it, you learned so much about the characters, the era, even a few things about yourself. It was a new and exciting experience; a moment of growth. You read it again and found new gems that you didn’t pick up on the first time. The book was still challenging you, helping you grow mentally and spiritually.

By the third or fourth reading, maybe not so much. The book may still be a great read, but after a few times through it becomes comfortable and familiar. That repetition isn’t stimulating you as much as a new challenge would.

Sticking to the same workout routine every day is like reading the same book over and over. Comfortable. Familiar,Boring.
Wake up & Make It happen.

And worst of all: completely ineffective! Your workout is meant to challenge you. If you want to change and grow, you’ve got to rise to that challenge, not rinse and repeat last month’s workout.

If you are doing the same routine with only minor variations to the level of resistance, your body will reach a plateau. This means that you’ve trained to a point when, despite your continued hard work, your body is not responding. You’re maintaining, but you’re not moving towards your goals.

It’s time to change up the routine & invest time on your body.

Look at other exercises that target the muscle groups that you’re trying to develop. Ladies, want to build defined quads, shredded hamstrings and a break-the-internet butt? My clients who share these goals all have one thing in common: they’ve already mastered the squat, and that’s about it.

Look, squats are great. Every trainer on Instagram will tell you that they got their butts from squatting. Squats are a cornerstone of functional fitness, but there are so many other ways to challenge, target and build the butt.

However lunges. Bulgarian split squats. Step-ups, leg presses, a whole host of other exercises to keep your muscles challenged and fight the fitness plateau.

Constantly changing your workouts to challenge your muscles in new ways and improve your results is a technique known as “muscle confusion.” This idea has influenced the entire industry ever since Tony Horton’s Beachbody used the concept to create P90X (this is not an endorsement, just credit where it’s due). The idea is that varied exercises increase muscle stimulation and adaptation. Fitness experts argue about how long you should stick with one routine before mixing it up, but we agree that muscle confusion is essential for effective workouts.fitness

Don’t worry, you don’t have to completely recreate your routine every time you hit the gym. Here are three simple ways that you can change up your workout and boost your results:

  1. Are you aware of your rest time? Start paying close attention to the recovery time you usually give yourself. Once you know your routine, change it up. Give yourself more time to recover and add in a low impact movement that targets a different muscle group. Give yourself less time to recover and see how it impacts your workout. Pay close attention to your body’s response and be careful not to push yourself too hard, especially when you’re just starting out with a new routine.
  2. Add static holds to your workout to provide continuous tension. For example: when doing alternating shoulder presses, hold your left arm at half rep position while doing full reps with your right arm.
  3. Challenge your balance and stability. When doing a dumbbell press, try using a balance ball instead of a bench. This will incorporate stabilizers that are not at work when laying on a grounded bench.
  4. Train for a sport. Instead of doing your steady state cardio, grab a friend and a football and mimic your favorite Quarterback and Wide Receiver duo. Try that boxing class that you’ve been wanting to try. Grab a soccer ball and go down the field from goal to goal. This will certainly give you the change of pace you need.

You want results? You’ve got to challenge yourself, and keep challenging yourself. The second your routine starts to feel comfortable, start finding new ways to push your body. The extra effort is worth the investment.

Have questions about any information in this article? E-mail info@iybfitness.com and talk to one of our fitness experts.

Be sure to join the Invest in Your Body mailing list for exclusive discounts to the shop and all the education, motivation and support you need to improve your lifestyle.


Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body

5 Nutrition Hacks for a Healthier Lifestyle

5 Nutrition Hacks for a Healthier Lifestyle

5 Nutrition Hacks for a Healthier Lifestyle

Diet. It’s everyone’s least favorite four-letter word. When you picture a diet, you may picture a sad plate of cottage cheese and celery or a low-carb energy bar that tastes like chalk. Americans hate dieting so much that we’re becoming obsessed with finding the newest, fastest way to drop ten pounds by eating this low-cal product or drinking that fat-burning tea.

With a cultural obsession with ‘diet’ and mass confusion about nutrition, it’s no wonder that so many people turn to quick-fix products, get discouraged and find themselves gaining back every ounce they may have lost (and then some). It’s the classic yo-yo dieting dilemma: how can you drop the weight and keep it off without constantly switching from one extreme plan to the next?

The answer is actually pretty simple: stop dieting. Diets are short-term “solutions” for lasting health problems. It’s like putting a bandaid on a broken leg. It doesn’t make any sense!

You want to lose weight, get into great shape, give your body all the essential nutrients it needs and actually enjoy your food? You need a lifestyle change that you can enjoy and stick to, not a diet that you’ll struggle through.

Try incorporating these five easy nutrition hacks into your everyday eating, and watch what happens when you invest the time, energy and effort into feeding your body the way it deserves to be fed!

  1. Drink Water All Day, Every Day

It’s the first piece of health and fitness advice on every list, and yet most people are missing the mark when it comes to hydration.If you’re not already drinking water all day, every day, your body is missing out on some major health benefits. You are 60% water, and every major organ in your body depends on water to perform. Do yourself a favor and drink up!


Drinking water is a proven weight loss technique that improves the effectiveness of your nutrition and fitness. Critical during exercise, water improves muscle performance and rehydrates your body after a workout. Staying hydrated can help you avoid cravings and quiet your sweet tooth, and replacing sugary drinks with water will quickly eliminate hundreds of calories from your diet. In an article published by Webmd.com it was stated that drinking lots of water also improves the appearance of your skin and aids in digestion.

Improve your water intake by drinking one glass immediately upon waking up, with every meal and before bed. Push yourself to spend at least two days a week drinking only water. Cut out the sugary drinks and  carbonated sodas, and limit your intake of coffee and alcohol. When you do go out for social drinking, make sure you’re balancing out the beers: your kidneys can’t process the toxins in alcohol when you’re dehydrated, and drinking more alcohol isn’t going to help.

  1. Steamed or Baked > Fried or Smothered

Think you’re eating healthy foods but seeing no difference in your body? Your dieting downfalls may have less to do with what you’re eating and more to do with how you’re cooking. If you’re frying your chicken and smothering your broccoli in cream sauce, you’re losing what would be healthy ingredients in a sea of fat, salt and sugar.


An article published by Livestrong.com states  “every tablespoon of oil that you add during prep adds120 calories and 14 grams of fat to your meal”. What’s more, deep frying foods means getting those oils up temperatures high enough that the oil becomes oxidized. Oils with low burning points, like healthy olive oil and palm oil, become dangerous to the lungs, kidneys and heart when heated to the point of oxidation.

Use cooking methods that require less oil, butter and cream and use spices and marinades to amp up the flavor of your favorite ingredients. Grilling, steaming, baking or roasting are great options to impart delicious flavor into your food without loading up on the extra fats. Opt for fresh herbs and lay on the spicy condiments, but try and limit sugar-laden BBQ sauce, ketchup and pre-made marinades.

  1. Get Your Raw Greens

Specifically raw, leafy greens, but adding more raw fruits and vegetables of any variety to your diet is a great way to start improving your overall health and nutrition. To get the most out of the fruits and vegetables in your diet, you’ll want to have a healthy mix of raw and cooked options on the table every week.Fast-With-Herbs-Fruits-Vegetables

“Raw fruits and vegetables, particularly those rich in vitamins A and C, lose essential nutrients when heated to high temperatures or boiled in water”, as reported in an article by Livestrong.com. Even though your roast broccoli is a great healthy side dish, raw broccoli packs in three times more of the cancer-fighting enzyme myrosinase. Raw fruits and vegetables also have a higher water content and fewer calories per gram than their cooked counterparts, making them a perfect option when you’re looking to cut calories and lose weight.

Make it a goal to have a salad for lunch or with dinner at least three days a week. Start with a bed of dark, nutrient-dense leafy greens like kale, spinach or arugula. Skip the creamy ranch dressing (heart-healthy olive oil with balsamic vinegar is an easy, healthy option) and load up with a variety of vegetables, fruits, nuts and proteins to keep it fresh and filling.

  1. Grocery Shop With a List

As with any diet and exercise regime: planning is the key to success. Decide on your menu before you hit the store, make a grocery list for all of your ingredients and stick to the list. Not only does this cut down on time and energy at the grocery store- having a planned grocery list helps shoppers stop themselves from impulse buying fatty snacks and sugary drinks.


Having a preset weekly menu helps you stick to your dietary plan by eliminating day-to-day choices. Sounds like restricting, but really it’s about de-stressing. Imagine that after a long day at work you come home and decide to start dinner. If you have planned your meals, you can open the fridge, pull out what you know you’ve chosen for that night and get cooking. If you’re flying by the seat of your pants at dinner time, you’re more likely to throw together a less nutritious option (or just order a pizza.)

Stock your kitchen with raw fruits and veggies for snacking, whole grains and lean protein. You may even want to try prepping your meals in advance by chopping veggies, cooking sauces or portioning out and marinating your protein the night before or on the weekend. Make food buying and meal preparation a part of your routine, and you’ll be amazed by how much healthier your habits can become.

  1. Start Your Day with Breakfast!

You’ve heard it about a thousand times from your mom, and you’re about to hear it once more from us: do not skip breakfast. And no, a cup of coffee and a stale muffin you grabbed from the conference room does not count as a healthy breakfast.


Your body needs breakfast to jump start in the morning the same way a car needs fuel to start up and go. If you’re running on fumes from the night before and not recharging when you wake up, your body can only coast along. Your first meal of the day kickstarts your metabolism by giving your body a dose of healthy, nutrient-dense calories to burn over the first few waking hours. Without that kickstart, your metabolism will stay in starvation mode and you suffer the consequences. With fewer hours left to burn, the calories that you snack on later are more likely to stick to you in the form of excess body fat.

Beyond getting you up and going, a yahoo lifestyle article states that the long-term health benefits of establishing a healthy breakfast routine are undeniable. Eating a healthy breakfast within two hours of waking up improves mood, attention span,  mental performance, and helps you maintain healthy muscles and keeps you on track to lose those last few pounds. Research presented in an article by live science.com has shown that people who start their day with a healthy breakfast eat fewer calories throughout the day and are less likely to fall victim to nighttime snacking.

Eating a healthy breakfast doesn’t mean that you have to wake up an hour early. Raw fruit, smoothies, whole grain toast, hard boiled eggs are just a few of the quick, grab-and-go options that can help you start your day the right way.

Your body deserves so much better than crash-diets, pre-packaged foods and half-assed nutrition, and getting the right nutrients and the right calories doesn’t have to be as hard as you think. Incorporating these five simple rules into your eating habits will go a long way towards getting you on the right path to achieve your health and fitness goals.

Want more no-nonsense nutrition and fitness tips, plus discounts and coupons to the Invest in Your Body Shop so you can show off your progress?  Join our mailing list today to get exclusive updates and offers!


Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body

Lessons Learned From an Elderly Fitness Enthusiast -Be Humble Be Present Persevere

Lessons Learned From an Elderly Fitness Enthusiast

Lessons Learned From an Elderly Fitness Enthusiast

Be Humble, Be Present, Persevere  


I was sitting at Gate A21 in Phoenix Sky Harbor International airport, waiting for the crew to change so I could reboard and head to Las Vegas when I was asked about my IYB Gold Series Sweatshirt.

“That is a very nice sweatshirt. What does it say?”

product6The Gold Series Sweatshirt is a very bold design that usually attracts attention of millennials, and when I looked up I expected to see a twenty-something. Instead, I raised my head to see a much older woman, two seats away from me. I thanked her for the compliment and turned to give her a better view of the logo.

It says: fitness is a lifestyle, invest in your body,” I replied.

She gave me a nod of approval. “That is a great message.”

My reflexes as a business owner kicked in and I started to go into my elevator pitch, explaining the mission of the Invest in Your Body movement. She nodded along as I talked about our community, about holding yourself and others accountable to physical exercise and nutrition. Unfortunately, as we spoke, she made it clear that she felt there wasn’t much she could offer to this conversation.

That’s what I should be doing. It was a lot easier when I was younger.” She mentioned her travel partner, a friend who taught spin classes in California, but I turned the conversation back towards her. I wanted to know more about her life, her goals and her health. After all, helping people reach their full potential isn’t just the mission of IYB- it’s my life’s mission.

As we engaged in conversation I learned that she was facing several physical limitations. The most restricting injury was a recent tear that she’d suffered to her femur a few months ago. She gestured to her leg which was still in a brace. At that moment, my inner trainer/IYB representative shut off. I just wanted to learn more about her story.

We went on to talk about life in Phoenix as she encouraged me to visit the beautiful city.  She compared her life growing up in Boston with her life now in Arizona. We talked about our purpose for traveling to Las Vegas. I was headed to  The Mr. Olympia Fitness Performance Weekend, and she, the owner of several eyeglass stores, to an optical convention.

I noticed she didn’t dwell on her work. Despite being a successful business owner, she mentioned her profession in passing. This stood out to me.  

We live in a world of self promotion. The obsession with being connected via aps and curating lives via social media has so many of us bragging online with every bit of success we experience. Some self promote so much that they become famous for promoting themselves without actually accomplishing anything. The humility of this woman intrigued me.

My new friend was in her 70s, but she certainly didn’t look like it.  We sat and talked about nearly everything we saw from people clamoring for Starbucks and the power of branding to the body builders who were pulling food out of their carry-ons to ensure that they were getting their nutrition right on schedule. At this point I realized that we had more in common than I initially thought.

While she said she couldn’t handle her friend’s spin classes, she expressed an interest in doing yoga.  She didn’t think that she could handle yoga at this point in her life.  I then introduced her to the idea of “Chair Yoga. Chair Yoga is less impactful than some other forms of yoga, as all of the positions are modified so that they can be done while seated in a chair. Chair Yoga is a practice that enables seniors, obese children and adults, and people suffering neurological and physical disabilities to work towards improving their overall health through yoga.  We couldn’t immediately locate a place in Phoenix that offered it, she stated that she would research it. She stated that she does side leg extensions every night. She raised her bag and said “I have my resistance bands in here”. I was impressed with her motivation to workout on her own. I’ve met so many people, half her age, with no physical limitations who are struggling to find that motivation.  Chair Yoga

At this point I smile and give her the nod of approval.  “Earlier you said you should be doing it, but it sounds to me like you are already making the investment,” I told her, though she laughed off the remark. I think to her, the investment was the obvious choice.  

She wasn’t impressed with herself. Maybe she shouldn’t be, and maybe we shouldn’t be either. Maybe we shouldn’t be so quick to self promote and brag about our success. Maybe we should learn to be present and give ourselves the chance to learn from others, regardless of what package they present initially.  Upon meeting this woman, I wanted to seize the opportunity to tell her all about the IYB movement. I wanted to inspire her, however by the end of the conversation I was the one inspired. Inspired by her ability to maintain her humility throughout her professional success. Inspired by her her perseverance in continuing to exercise while facing severe physical limitations.   Inspired by the fact that successful people can still acknowledge the good work of others, even if it’s simply saying, “hey nice sweatshirt”.

I left our conversation thinking about remaining present; giving ourselves the chance to learn from others regardless of the package they present initially. I was reminded of the true motivation behind the IYB movement: people and their stories. Not a story about any one product, any one person, and certainly not about any social media accounts.

Invest in your body and the people around you. Look up from your phone and make conversation. You never know what you’ll uncover by simply being present.


Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body


Losing Weight vs. Burning Fat

Losing Weight vs. Burning Fat

Losing Weight vs. Burning Fat

Do You Understand The Difference Between The Two?

When setting goals for personal health and fitness, it is essential to understand the difference between diets and exercises that promote “losing weight” and nutrition and fitness regimes that promote “burning fat”. The two may sound similar, but the motivations, methods and measurements are dramatically different.

Weight loss refers to a decrease in total body mass, or a decrease in the sum of a person’s bones, organs, fat, muscles and fluids. Weight is measured using a scale, and successfully losing weight means little more than that the number of pounds and ounces on the scale goes down, regardless as to whether it’s water, fat or muscle that is being lost. Because there are so many factors that can contribute to weight fluctuations, watching the scale is both relatively unreliable and uninformative. While weighing in is a standard for measuring the success of diet and exercise, but not all pounds are created equal.

BMI body mass index formula in a notepad.

BMI body mass index formula.

Burning fat refers to a decrease only in the total body fat, and is made possible through building and maintaining muscle. Calculated with fat calipers and similar tools, fat percentage is not as easily measured as weight, but decreasing body fat is a more targeted goal that has a significantly greater impact on long-term health. A high body fat percentage is the defining characteristic of obesity. It is possible to have a normal Body Mass Index (BMI) and a body fat percentage high enough to induce health risks, as described by The Mayo Clinic.

On the surface, the methods required to lose weight and burn fat are relatively similar, as diet and exercise consistently have the greatest impact on both body weight and body fat. One way to decipher the difference is to look at whether the diet and exercise plan is designed for short term or long term results.


Typically, diets designed for weight loss are low calorie, low carb and low fat: the emphasis on consuming less. Commonly referred to as “crash diets,” these plans are usually short term and highly restrictive. Weight loss occurs, even significantly, but once the diet is over the pounds tend to creep back on. The same goes for calorie-burning cardio exercises: when engaging in long, regular stretches of low impact cardio, weight loss occurs. Unfortunately, the American Council on Exercise estimates that with cardio alone, about 25% of every pound lost is calorie-burning muscle. Diet and exercise that values pounds lost in muscle and fat equally do less to contribute to long-term health and fitness than plans that also focus on nutrition and strength training.

Regimes that heavily consider nutrition and are designed to promote muscle gain and fat burn emphasize attainable lifestyle changes for long-term results. Low carb, low fat, low calorie diets – or “crash diets,” will not produce muscle gain because proper nutrition including protein, carbohydrates and healthy fats is essential for building muscle. Cardio exercises can help increase fat loss, but without resistance training, muscle weight loss occurs. High impact strength training– plyometrics, intervals and resistance training, are required to build and maintain muscle mass.

An increase in muscle mass can actually result in weight gain, even while sculpting a trimmer figure. Muscle has a higher density than fat: approximately 0.9 g/mL versus 1.1 g/mL. In other words, a liter of muscle weighs approximately a third of a pound more than a liter of fat, but a pound of muscle takes up only about four-fifths as much space as a pound of fat. This is where it becomes clear that a scale is unreliable as a sole measure of success: it is possible to gain body weight while losing body fat, but in this case the added pounds are healthy and helpful. A pound of muscle burns two to three times more calories per day than a pound fat. (Livestrong.com)
Clearly defined goals are the cornerstone of any successful health and fitness regime, and it is essential to understand what those goals really mean, and how to achieve them. At Invest in Your Body (IYB), we believe in increasing strength, flexibility and endurance. Building a lean, toned figure takes consistency and effort; but it’s something everyone can commit to. Take the extra step to invest the time and energy into nutrition and exercise plans that support healthy muscle growth and fat loss, and your body will thank you.CTA-Subcribe

Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body

Stand Up For a Better Life

Stand Up For a Better Life


How Being a Couch Potato May Be Slowly Killing You

Cut your risk of obesity, heart disease and cancer without missing a move on the field or a minute of your favorite show! Check out our weekly Time Out Torture Challenge for quick fitness challenges to get your heart racing during breaks in the action.  Follow instructions on how to win great prizes from our online shop.

Want to know what happens at the end of that television show you’ve been obsessively binge watching the last few weeks? Spoiler alert: you suffer some serious, mental and physical consequences.

No, not just because the writers ruthlessly killed off your favorite character (RIP). Catching up on a favorite show or sitting down for a bit of internet browsing is fine and fun, in moderation. But hey, let’s be honest. We all know that more often than not, what was supposed to be just one episode turns into two, then maybe just one more. When “Netflix and chill” never actually advances past the movie, your body is suffering in more ways than one.

  • Love binge watching medical dramas? You might not love how the Grey’s Anatomy and Dr. House marathons are affecting your risk for cancer, diabetes, heart attack, stroke and  depression. An article published by the Mayo Clinic reports that sitting for long periods of time increases risks of obesity and excess body fat around the waist, high blood sugar, blood pressure and cholesterol. Stay seated too long, and you increase your risk of death by cardiovascular disease and cancer.

Americans are overwhelmingly missing the mark on physical activity, and our technology-fueled, convenience-packed lifestyles are clear culprits. Too many of us spend our work and leisure time sitting down and staring into screens instead of engaging our minds and bodies. The Centers for Disease Control and Prevention (CDC) reported that 43% of adults met the recommendations for cardiovascular fitness, 22% met recommendations for strength training exercises, and only 18% met both. 

Regular physical activity including both cardio and strength training exercises has been proven to reduce long-term risk of disease, improve overall health and preserve mental acuity and physical strength through aging. The effects of even half an hour of exercise every day are impressive: The Nurses’ Health Study reported that women who exercised for half an hour daily cut their risk of heart attack in half. Male and female patients reduced their risk of dementia in half by exercising. Staggering results linking exercise to decreased risk of physical and mental disease has been compiled and reported by the National Center on Health, Physical Activity and Disability.

Regular exercise is the absolute best commitment we can make to our bodies and is an essential key to improve and preserve our overall health. If you invest your time and energy into your body and you will see results
Standup for better life

But hey, let’s stay honest. As guilty as indulging may make you feel, it’s pretty unlikely that you’ll always have the willpower to ditch the Sunday game or the latest episode of Scandal for a workout. That’s okay. At Invest in Your Body, we don’t believe it has to be all or nothing. We believe that everyone can find time to fulfill their commitment to physical fitness.

The Invest in Your Body solution to the couch potato dilemma is our TimeOut Torture Challenge. Every commercial break, every time out or pause in play is an opportunity. Our team of fitness professionals has designed quick, high-impact exercises that allow you to make the commitment to consistent exercise and challenge you to improve your body. Ten pushups every first down. Seven burpees every touchdown. Twenty five jumping jacks every commercial are examples of some of the challenges you will presented with.

Every week we’ll be changing up the challenge to alternate between resistance training and cardiovascular exercises and target different muscle groups. A few seconds, a couple minutes that you’re investing into a lifetime of improved health! Learn new exercises and build a more active lifestyle into your down time. Invite your friends over to “Time Out Torture Watch Parties”: it’s more fun and you’ll get better results when you’re challenging a friend!

Need a little extra motivation? When you compete in Time Out Torture, you could win new gear to show off your new body! Each week, Invest in Your Body will be giving away  prizes  including fitness apparel and fitness equipment from our online shop.
Visit https://investinyourbody.com/timeout-torture/ for new challenges and giveaways every week.  


Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body (IYB)

6 Steps to Achieve Your 2016 Fitness Resolutions

6 Steps to Achieve Your 2016 Fitness Resolutions

It’s that time of year again. Time for everyone to make all those New Year’s Resolutions. You know the drill. You tell yourself and anyone who will listen that you WILL accomplish the goals that you’ve set time and time again. You blow up your social media feed with posts about how you’re going to become a better you. You’re positive that this is the year you’ll push yourself, but a few weeks later you’ve fallen back into your comfort zone and feel like the same ol’ you.

All of January, the gyms will be full and you’ll walk inside psyched to lose weight or gain muscle. You want to fit into that bikini or rock those skinny jeans, and you’re determined to make it happen. The motivation starts strong, but it’s not long before you arrive at the gym and circle it once, only to say to yourself, “there’s no parking: I guess I’m just not meant to work out today.”

How long before your workout DVD takes a backseat to that friend who needs advice about the same crisis he or she was facing last week? How long before that morning jog gets put off for another half hour of sleep?

Not this year. 2016 is the year that you’ll put an end to the procrastination, and Invest in Your Body is here to help. We’ve got six easy, actionable tips that will help you turn your New Year’s Resolutions into New Year’s Reality.

Here’s how to set goals that you’ll crush:

  1. Make Your Goals Visible
    Write out exactly what you want to accomplish and hang it somewhere that you will see it every single day.  Place it on your fridge.  Hang it on the rearview mirror of your car.  Make it the screen saver on your phone.  Remind yourself every day that you have a purpose.  Remind yourself that your daily actions must support your goals.


  1. Read a Health and Fitness Article At Least Once a Week
    When you know better, you do better. The more you educate yourself about your health and fitness, the more confident you’ll be taking action. Most people don’t reach their fitness goals, not because they are lazy but because they simply don’t know how to execute their plan. Start educating yourself! Learn about fat loss vs. weight loss so that you can design a workout plan that ensures you develop that lean figure you want. There is so much information right at your fingertips. Invest in Your Body is your fitness-friendly resource, and we’ll be providing you clear, accurate fitness and nutrition information all year long.


  1. Have a Piece of Fitness Equipment at Home
    We know that the gym can be overwhelming at times.  Whether it’s large crowds, the creepy guy who always seems to workout next to you, or the pushy personal trainer who is trying to sell you a 10 pack (now discounted to only $2,843.00!) It is always good to have a piece of fitness equipment that you can use at home.  It doesn’t have to be a large cumbersome piece of equipment, and it doesn’t need to be expensive. Get yourself a small, quality piece of equipment that is always readily available to you. Perfect examples include resistance bands, a kettlebell or a jump rope.


  1. Invest in Fitness Apparel
    Having fitness apparel that you love makes you want to look good wearing it. Those mini shorts look great on you after leg day! That sexy tank top will show off your shoulder presses! Fitness gear can be expensive, but we aren’t saying go to lululemon and make it rain. Purchase a few items that show off your body and keep you honest about your trouble areas. No shame plug: we’ve developed some slick, stylish gear that you can rock in the gym and on the street: check it out in the online shop.

Fitness Apparel

  1. Find an Accountability Partner
    Its easier to complete a task when you have support.  Find someone who has their own fitness goals and agree to hold each other accountable.  Goals do not have to be the same: one of you may want to drop 10lbs of fat while the other wants to add 10lbs of muscle. Your workouts may be different, but your dedication and discipline must be the same. Check in on each other and motivate each other to execute your plans. Share new information that you’ve learned from reading your weekly fitness article. Send each other your transformation photos. You’re committing to a difficult journey, so agree to carry each other across the finish line! The IYB Community is always here to support you. Share your goals and your progress with us on Invest in Your Body Facebook Page.


  1. Never Go 3 Days Without Exercise
    Listen, life happens. It can hit you the hardest when you’re so close to accomplishing your goals. Make yourself and your fitness a priority, and make a point to never go three days without exercise unless you are physically unable. If you can build this habit, you will feel incomplete when you miss your workout.

Follow these 6 steps and you are on your way to finally realizing that New Year’s Resolution. That two piece bikini or shirtless-ready beach body is not as far away as you think. It’s 2016: this is the year for you to make the investment!!

Share your new fitness and nutrition goals with us on the Invest in Your Body Facebook Page.


Demetrius Fincher, LMSW, NASM-CPT
Invest in Your Body (IYB)



Do Healthier Employees Increase Productivity?

invest in your body shirt fitness clothing

Employers are always looking for innovative ways to achieve the greatest output of work, effort, and production from their employees. One way to improve employee productivity is to promote the importance of health and fitness. Several research groups have found that healthy employees are generally more productive.

In an article published by the Mayo Clinic, the benefits of consistent exercise and a diet with nutritional value include:

  • Improved Mood
  • Boosts Energy
  • Combats Health Conditions and Disease
  • Promotes Better Sleep

heslthy Employee

The benefits listed above will influence an individuals’ personal life as well as their professional life. Combating health conditions and disease can directly lead to improved attendance. According to the Center for Disease Control, “healthy employees are less likely to call out sick or use vacation time due to illness”. Better sleep can directly lead to arriving on time and increased awareness when performing tasks. An individual’s most important ability may be their “availability”.

Employees with more energy will generally complete tasks more efficiently than those who may be lacking energy. Employees with improved mood will likely contribute to a more positive work environment. Energy and positive mood amongst employees are key characteristics of a positive work culture.

Improved employee health can also directly affect the cost of insurance and employee benefits. Unhealthy employees can increase a company’s health care cost, workers compensation cost, and disability insurance cost. In addition, when employees are away from work due to illness, companies incur the cost of salaries to absent employees, cost of temporary replacement, and administrative costs during their absence.impact-of-having-healthy-employees

Employers constantly struggle with ensuring that employee activity is in line with the mission of their company. Many employers do not have the resources to dedicate staff toward encouraging employees to live a healthier life style. Some companies have addressed this issue by instituting health and wellness programs. Health and wellness programs can vary significantly in cost and range of services. Many large corporations have the resources to provide their employees with comprehensive programs that may include an on-site fitness facility, subsidized meal programs, and sophisticated fitness assessments. Small businesses may not have the ability to provide such a service. Albeit, small business cannot afford to stand idle either. Small business owners are encouraged locate affordable wellness programs that will offer great benefits to their employees at a manageable cost. Encourage employees to invest in their body, the company will benefit in return.


Demetrius Fincher LMSW, NASM-CPT
Invest in Your Body (IYB)