• Kayla and Steve hitting the weights.
• Zumba, the elliptical, and long walks to Target?
• Food logging and clean eating, does it help?
• Weigh-in results from this week.
• Steve talks about a book, Willpower: Rediscovering the Greatest Human Strength by Roy F. Baumeister &John Tierney.
• Body Fat goals – what’s healthy?
• Jenni from Facebook asks about eating on the road.
• StickK, Gym Pact, Bee Minder – Kayla’s got the lowdown on incentives for workouts.

• Kayla joins the GeekFit podcast!
• Steve wakes up at 4:30am on Christmas like he’s a 3 yo.
• Steve & Kayla are on Weight Watchers – counting points!
• Activity Point consumption; why is it so hard to stop eating?!
• Lifting weights Mon/Wed/Fri and Zumba® whenever we can!
• Kayla has three clean PET scans, so her cancer has been beaten down.
• Steve mentions Android phones for some reason? And Ada, OK?
• Steve & Kayla using JeFit (web-based and android/iPhone based) weight lifting tracking.
• The inquisition of Kayla – are you or are you not from Sacramento… ?
• Kayla plays yo-yo with the same 30 lbs, has 86 lbs to lose.
• Tucker busy with his new consulting and will join us when he can.
• Kayla can be found on Facebook at www.facebook.com/holdingthestars.
• Steve can be found on Facebook at http://www.facebook.com/mrxinu.
• Steve’s Zumba® information can be found at www.mrzumba.com (class schedule, etc.).

• Laughter and Kittens!
• Steve subbing Zumba classes
• 1 hour and half of lifting for Steve
• Jason hasn’t figured out how to lift weights properly.
• Jason likes the FreeMotion machines
• Jason’s son drives him to work out harder.
• JE Fit only works on Android not the iPhone
• Steve’s “arm padding”
• Not all scales are created the same, don’t trust just one scale’s results
• Jason’s scared of “doing it wrong” when doing free weights
• Jason’s scared of “the smith”, Steve explains now the smith works for him
• Soliciting of personal training at the gym.
• Steve loves the solo time at the gym
• Jason asked if Steve has Zumba celeb sightings where people recognize him.
• Steve does music cleaning for other Zumba instructors.
• Jason is a hermit
• Jason is working on some reviews for GeekFit, more on that coming soon!
• Special thanks to Kayla for treating Steve with a Trout (IRC style) to get us to record tonight.

http://www.reddit.com/r/geekfit

• Steve headlining at PulsePDX 6/29/2011 for a Zumba event
  2 songs then 1 song with Julio
  Steve estimates he himself brought in 45 people
• “The Cup” – Blender Bottle, Steve uses it without the ball
  Shakeology and Advocare Spark both work great in it.
• Steve talks about going to the gym and the struggles of finding an assistant to tear down his weights for him
• Jason talks about working out with his son Chris and learning high school football training techniques
• Steve doesn’t like basketball
• Jason struggles with pullups
• Steve talks about smart phone app: JEFIT.com
• Steve talks weights and how you need to add the bar to the total weight.
  We also learn that pulleys change the weight by 1/2.

Greetings GeekFitters, Steve and I wanted to let you know that we’re now be on facebook at: http://www.facebook.com/geekfit (I know, we’re original huh?) We use to have a Facebook Group but we are closing that group and moving to a Facebook Page. Click the link and hit the like button!

Oh yeah, one more thing… we added Facebook Comments to our website to make it easier for you to leave comments on our episodes and blog postings.

http://www.facebook.com/geekfit

• Weight comparisons
• Steve’s Zumba update
• Steve is working and sight seeing in Texas
• Steve’s on Zumba “vacation” for a week
• Marcelle Cudmore
• Steve and Jason hitting the gym
• Steve under 300!
• Garden snake “pythons”
• Lifting weights
• Metabolic wizardry (Xinu.org)
• Jason’s Teenagers are now his motivators to go to the gym

Friday

• Zumba Flash Mob in Marysville WA
• Zumba Party with the Hickory Girls at Hope Fitness in Mukileto 7pm to 9pm
  (Proceeds are going to the NW Sarcoma Foundation)
  11811 Mukilteo Speedway # 200
  Mukilteo, WA

Saturday

• NW Sarcoma Foundation Fundraiser- The Rage Cage in Everett 11am to 1pm
  1520 112th St SW
  Everett, WA
• Zumba Party – Studio Phoenix in Marysville
  9114 State Ave
  Marysville, WA 98270

Sunday

• Zumba Master Class with the Hickory Girls in Olympia!  11am to 1pm
  Fusion the Integrated Body
  302 Columbia St.
  Olympia, WA 98501
• Zumbathon Fundraiser 5pm to 7pm
  StudioZ Stanwood
  7009 265th Street Suite 105, Building B
  Stanwood, WA

Livestrong posted an article today about walking workouts and how to do it correctly to lose weight. I walk daily during lunch except when its 100°+ like it has been this summer here in  Southern California. I enjoy Powerwalking and I guess I have done Interval Speed Walking as well I just didn’t really know what it was called until now.  I’m 6’3″ so I have a long stride which lets me cover a larger distance which is mainly why I go walking by myself, ask my 5 year old she pretty much has to run when ever she walks with me even at my normal pace.

Swing by LiveStrong and check out their article:

Walking is a great way to lose weight, and you can walk almost anywhere at any time. All you need to begin is a supportive pair of shoes that fit well and provide cushioning.

Walking is a low-impact form of exercise that is gentle on your ankles, knees and hips. It has the added benefit of fighting osteoporosis by increasing bone density. Check with your doctor before beginning any exercise program.

Read more: http://www.livestrong.com/article/178810-walking-workouts-to-lose-weight/

Photo credit: Ed Yourdon on Flickr

Alan (@sweating_it_off) over at Sweatinguntilhappy has proposed a challenge for his blog visitors: 30 days of no eating out. Swing by his site if you want to participate, it looks like Steve is interested.

http://sweatinguntilhappy.blogspot.com/2010/09/challenge-30-days-of-no-eating-out.html

Foursquare announced that they are parterning with RunKeeper to allow users to get badges for accomplishing fitness tasks when using the RunKeeper application.

Here it is in their own words:

Here’s how it’ll work: users of RunKeeper, an application that helps you track your fitness routines, can now earn RunKeeper-exclusive badges on foursquare by achieving different milestones within their app. For instance, if you run a marathon using RunKeeper, you’ll unlock their Marathon badge. Once you unlock a badge, it will show up on both your RunKeeper profile and with your other badges in foursquare.

Unlock badges without checking in

I’m a heavy Foursquare user and I hope they expand this more than just Running.

GeekFit is a community of like-minded people working toward a common goal: healthy living. Steve and I share our story and the journey on the show and it got me thinking about what event in your life made you think “I’m going to do something about this! I’m going to make a life changing discussion right here, right now and make my life better.” Share your story! Tell us where you were, what was going on, and how you felt when you began this journey to become a healthier you. We hope to inspire people by sharing your story with the GeekFit community.

Leave a comment below!

Once you’re done, feel free to share this link on Twitter (include #geekfit tag) and/or Facebook using the links below.

• Steve and Jason talk about the usual; weight lost, if either of them got taller, etc.
• Steve and Jason review the New Balance 1210 Cross Trainers from different angles.
• Steve talks about his experience with BondiBand sweat bands.
• Steve and Jason talk about National Breast Cancer Awareness month and Susan G. Komen.
• Steve talks about the Zumba in Hickory (hereafter referred to as ZiH) crew and their trip to Everett, WA in October.
• Steve talks about his defection to DroidX and Verizon.

ZiH Crew video after the jump.

This is “I Love You” choreographed by Courtney Sajben!

Laila Facusse (left) was one of the instructors Steve met while taking classes there for 2 weeks. You can read more about her background on her Zumba profile. She also posts to her fitness blog talking about nutrition, dance, weight loss, and general well-being.

Other awesome instructors at Studio VIDA! included Gabi Mendez, and Carla (CarliBoom) Aranguren. Also, during a quick weekend in Austin between jobs he took a class with Laura Battle.

• ValSlide
• Zumba
• Laura Battle – The Dance Institute
• Strong Sarah

If you’re not familiar with the BB, it’s a unit that you wear strapped to your upper left arm all day long. At the end of the day you plug it into your computer, upload your data, and the website will present a graph with your calories burned throughout the day. A HRM is more straightforward – you wear a strap around your chest just under your pecs and it transmits your heart rate to a wrist watch (or other device).

My Polar FT7 came in the mail today. I read the manual, configured it for my weight, height, age, and gender and it dutifully reported that my max heart rate was 188 beats per minute (BPM). You can find yours by subtracting your age from 220. I ran the center portion under water, attached the WearLink® unit, and headed to Zumba. The results are in a letter to my trainer; Jason Tucker; and of course; my Zumba instructor, Kelly Emerson of Vancouver Zumba.

========================================================
Hi [there],

Today I wore a Polar FT7 during an hour of Zumba and came up with the following: 619 cals burned, 59:53 duration, 146 average bpm, 161 max bpm, 10:36 spent in fat burn range, 49:17 spent in fitness range. I uploaded my Body Bugg data and selected the same ~1 hour period and it reports 784 calories burned.

The Body Bugg site says the skew is due to having multiple data points instead of a single data point “which is what other calorie estimation devices such as pedometers and heart rate monitors rely on.” So, is an HRM inferior technology for measuring calorie burn? Maybe, but it’s possible it’s marketing hype. For me, it’s all relative. Whether it’s the scale, Body Bugg, HRM, or Omron body fat tester – their efficacy isn’t in question because as long as you’re using the same device to measure each data point you can tell when it’s going up and down.

I’ll continue to wear the Body Bugg to collect the waking-hours data and the HRM for workouts where intensity is something I’m interested in maintaining. That would be anything other than kickboxing and Zumba since I don’t have much control over the routines. I always squat a little bit lower and squeeze the abs a little bit tighter because I know that’s what is going to get me the most bang for the buck, but I don’t need an HRM to tell me that.

I’m looking forward to hitting the elliptical and seeing how consistently I can keep my heart rate in the fat burn zone. From what I’m seeing from the Zumba data my cardio fitness time is already covered.

/sk

Steven interviews Kelly Emerson, the owner of Fit on 1st, Vancouver’s most awesome Zumba studio. He’s been going there since February 10th and really enjoys it. Coming from many hours on the Dance Dance Revolution arcade game he describes Zumba as “playing DDR on random, but instead of colored arrows you get your cues from a room full of women.”

Fit On 1st 17908 SE 1st St Vancouver, WA 98684 360-909-3331

• Steve talks about his upcoming vacation at Kahneeta (that teepee thing).
• Jason and Steve talk about geocaching & letterboxing.
• Steve talks about on the road vs. at home for workouts.
• Jason starts going back to the gym – day 2.
• They both pay homage to NewGrip gloves.
• Cory Gilday at Accel Human Performance tortures Steve with lunges on the TRX.
• Jason promises to do a Zumba class at his new gym.
• Steve talks about the upcoming Zumba interview with Kelly Emerson.
• Steve talks about Larry Winget – the Pitbull of Personal Development.
• Steve talks about reading people’s expressions (ref: Paul Ekman).
• They’re up on audioboo.com – check it out.
• Much love for the FitBook.

Twitter:
http://twitter.com/geekfit
http://twitter.com/jasontucker
http://twitter.com/mrxinu – Be sure to message Steve when you add him

Episode 41

• Step, Zumba and the New Gym
• Influence: The Psychology of Persuasion
• BodyBugg
• Body Fat meter

Your Mission

This weeks mission, leave us an iTunes review and tell someone about us, we tell people about you all the time!
http://www.itunes.com/podcast/geekfitpodcast [Link loads in iTunes]

Twitter:
http://twitter.com/geekfit
http://twitter.com/jasontucker
http://twitter.com/mrxinu – Be sure to message Steve when you add him

Episode 41

• Step, Zumba and the New Gym
• Influence: The Psychology of Persuasion
• BodyBugg
• Body Fat meter

More show notes to come.

Your Mission

This weeks mission, leave us an iTunes review and tell someone about us, we tell people about you all the time!
http://www.itunes.com/podcast/geekfitpodcast [Link loads in iTunes]

Twitter:
http://twitter.com/geekfit
http://twitter.com/jasontucker
http://twitter.com/mrxinu – Be sure to message Steve when you add him

The Hot Womens (aka The Instructor Whose Butt Defies Physics)

You’d think being the one of the only guys in a Zumba class is awesome. You’d be right. I spent a lot of money playing an arcade game called Dance Dance Revolution – you know the one, colored arrows? and the four arrows on the floor you step on? Zumba is like playing DDR on random mode only instead of colored arrows you get to follow pretty ladies. =) It doesn’t get much better than that and they really make me feel welcome at every class.

The Weight Loss

When I started I weighed 450 and now I’m down to 350. That’s a lot of hours doing mind-numbingly boring cardio. In an hour of Zumba the average person burns 500-600 calories. At my current weight I’m burning 850-900 calories and I have the body bugg graphs to prove it. Since I started with at Fit on 1st doing Zumba I’ve lost another 15 lbs, inches all over, and I had a blast doing it!

Great Classes (aka The Gym We Do Not Speak Of)

I had been going to a local gym’s Zumba class and – whew, crowded. The instructors were great, but when you have to be careful not to move your arms away from your side so you don’t thwap your neighbor. Yes, it’s that bad. When I found Fit on 1st I was so excited! The class sizes are manageable and the energy is amazing. Each instructor adds their own flare to the class so you’re never bored. Two thumbs up – come give it a try! The first one’s free. =)

Give it a read:

http://www.stevenklassen.com/2010/03/10/going-up/

It turns out that what I thought were bent-over barbell rows were more like almost-passable upright rows. He demonstrated the exercise and then nudged and pushed me into the right position while I did a couple reps. The minute he let go I almost fell over. It’s hard to hold yourself in that position! Needless to say I had to come down in the weight (again) but I could feel it in all the right places.

Alwyn Cosgrove‘s workouts (from New Rules of Lifting for Men) include periodic cycles: 3 weeks on the weights, 1 week off. I think it would be worthwhile to get some training at the outset of each 3-week run of weight training. I don’t feel bad about 3 weeks worth of upright rows, but it would have been nice if I hadn’t done double-duty on my shoulders.

Now, should I go through my Fitbook and cross out bent-over row and scribble upright row over the top?

Let’s back up a little. What the heck are front squats? Well, they’re not what I was doing. Instead of having the bar on the top of my chest I was kind of cradling it in the crux of my arms. That worked, sort of. When I did it today Cory Gilday, co-owner and exercise physiologist, swooped in and offered some tips. He corrected my form, but I had to come down a bit in the weight. The exercise felt much better with the right form (more quads and a lot less back), but whew I’m going to have a pair of bruises on my upper arms I’m naming Cory and Gilday.

So far we’re enjoying the new venue. The staff is supportive and the they keep the place nice and clean. I don’t think I’ve ever seen a misplaced weight or anything else out of sorts.

If you mention GeekFit when you sign up, you’ll get all the water you can drink. Y’know, from the water fountain. It was funnier in my head.

This was my response (written first thing in the morning, so bear with me):

I wish I could say it’s all muscle, but that only accounts for maybe an extra quarter calorie per minute (225 calories over 15 hours)**. I burn ~2750 calories a day at an idle, so that extra 500-1000 comes from deliberate daily exercise. 30m on the treadmill, a couple 15 minute brisk walks, etc. The 4500 calorie days are a Zumba class or a combination of weights and some intervals.

I’ve had a couple surplus days though – no exercise and usual intake. That’s good food, too. After tracking with a Body Bugg like this it’s really easy to see how tossing a Double Bacon Western Cheeseburger in the mix (or something similar) would EASILY pack on the pounds.

So, why 3000 calories at an idle instead of 2000 (USDA break-even calorie number)**? I’m carrying 100 lbs of extra ballast. I’m used to carrying it, so it’s like a workout you do for too long and plateau.

If I had to guess I’d say 2000 is a average, 2500 (extra 500 for the muscle composition), and then an extra 250 for carrying the extra weight brings us to 2750.

So the secret is to either be 100 lbs overweight (I really don’t recommend this one!) and/or lift weights to get the added benefit of the extra burn.

** This is a complete WAG (wild @$$ guess) based on what I’ve been heard from other bodybugg users who average 1-1.5 calories/min at an idle.