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notch, fully certified and insured, trainers and
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In order to serve our clients and community better we have established the first wellness advisory board.

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Back Bay Fitness is a unique blend of cutting edge and traditional fitness coupled with a community of doctors and therapists with one main goal in mind – For our clients to stay interested in their health and fitness with a fun, safe and high quality program that achieves results.

Trainer of the Month

Sarah Daum

Sarah Daum has been a certified personal trainer now for 6 years and holds 3 nationally credited certifications for training. She also graduated from Loyola Marymount with a Pre-Physical Therapy degree. Her passion and love for fitness has given her the drive to learn more and experience more for her clients benefit. Her clients will not only get in great shape, but feel great, possess more strength and confidence, and will learn they can achieve their goals with the right plan.

Back Bay Fitness Tip of the Week


The 80% Rule

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Satiation is the opposite of hunger and the body measures satiation by several different avenues; amount of chewing, the weight of food in the stomach, and the amount of stretch the stomach experiences as it fills with food. Unfortunately the signals from these different monitoring systems have about a 20 minute lag-time getting notifications to the brain.

Most people can sympathize with the following example: You had a first serving and didn’t realize that it was enough to satisfy you until 20 minutes later, by which time you already ate a second portion, which you won’t realize was too much until 20 minutes after that when you begin to feel uncomfortably full.

The best way to avoid overeating due to the 20 minute messaging delay is to stop eating when you are 80% full.

What does 80% feel like?

80% full is the place where you no longer feel hunger pains, yet you don’t feel full; you feel fine, you feel satisfied. At 60% and 70% your sense of hunger has decreased significantly since you started eating but is still slightly present. At 90% you feel full, and at 100% you feel stuffed (Thanksgiving Dinner).

Eating beyond 80% will likely result in fat storage as well as a slight numbing to your ability to accurately sense your body’s hunger and satisfaction cues in the future.



Why Drink Water?

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Water makes up the majority of the human body, by weight, and adequate levels of hydration are required for optimal body functions. Water is responsible for carrying nutritionist and oxygen to tissues, regulating body temperature, lubricating joints, protecting organs, and is required for the fat burning process. Even mild dehydration can cause dry mouth, constipation, headache, dizziness, lightheadedness, as well as sleepiness or tiredness. Our body’s feedback system for hydration levels is a little delayed, which means by the time you feel thirsty you are already dehydrated and have been for a while.

A basic test of hydration is the clarity and color of urine or how quickly skin bounces back when pinched. A good goal for the average person is to drink 64 ounces daily.

If you have a goal to lose weight, staying hydrated is crucial for several reasons.

  1. Since the process of burning fat as energy requires water, you cannot burn fat while dehydrated.
  2. Dehydration causes sleepiness and tired ness which will likely lead to less movement during the day.
  3. Dehydrated people feeling tired and sluggish and are more likely to reach for sugar, fat and simple carbs (feeling a need for an energy boost).

Tip: Make a habit of drinking water throughout the day to avoid thirst.

 Posted by Dospel & GanjaParker