The best kept secret in fitness…SWIMMING!

The benefits from swimming are virtually endless! Here’s just a few of the most important reasons to get your butt in the water:

1. Swimming face down, front crawl style swimming burns more calories an hour than any other form of cardio due to the fact that all muscles in the body are enlisted making your heart work a great deal harder than something just enlisting the legs.

2. Swimming is the only form of exercise where you get gravity off your body. This makes it rehabilitative allowing spine and joints to decompress which is impossible with most land cardio. It’s ideal for people with injuries, arthritis, or tendinitis whom cannot safely handle weight bearing cardio. Although training with weights and doing power exercises with your trainer is good stress, it’s still stress on the body. Swimming can help reverse the muscle/tendon damage from weights/impact exercise whether you’re swimming for rehab or fitness.

3. You can swim when you’re 100 years old thus provoking fitness longevity throughout all your days!

So how do the Nancy’s swim clinics work?

All clinics will be held at LVAC pool on 215 and Eastern. We will decide together if you the swimmer would be best placed in GROUP 1 or GROUP 2.

Group 1 is for total beginners working on basic breathing and becoming comfortable with placing face in the water. This is held in the warm pool as there’s not enough movement yet to keep heart rate up and stay warm. May advance to kickboard work. May also advance to group 2 if necessary.

Group 2 is for individuals comfortable with ryhthmic, face down breathing in the water. Their goal is focused on eventually swimming continuous laps for fitness. They will, depending on ability be receiving stroke mechanic drills or actual swim workouts.

How much does it cost?
Simply the cost of a Real Results Fitness single session, $19. But talk about a priceless skill!!

Swim clinics will be held once or twice a month. For more info, text me anytime 702 767 7917

I look forward to seeing you there!

Tanita Body Composition Monitor

For example, Real Results trainer Nancy Dickinson (who is a competitive triathlete) has the metabolic age of a 12 year old!  Conversely, I have tested some people recently who may only chronologically be in their twenties yet they had the metabolism of an 80 year old!

This may seem like bad news but it can also explain why some people have a battle with body fat and others don’t.  But the good news is now you have a starting point of measurement.  Additionally, no matter what your metabolic age is now, you can do something about it by getting in better cardiovascular condition and by building muscle.  Then when you test again later you will be proud of the results you’ve attained.

How the scale works…

Tanita uses a state of the art method of body composition assessment called “Bioelectrical Impedance Analysis (BIA). Body impedance is measured when a safe, low electrical signal is passed through the body, carried by water and fluids.  Your fat tissue does not contain much water and thus creates resistance or impedance to the signal.  (Fat is approximately 10-15% water, whereas muscle is normally 50-70 %.)  This impedance information is then used by the scale to estimate the amount of lean and fat tissue within the body.

Desirable body fat ranges:

Females                                               Males

Age 18-39 / 20 %                               18-39 / 8-15 %

Age 40-59 / 20-24%                         40-59 / 12-20%

Age 60-69 / 25-30%                         60-69 / 15-25%

Different methods to test body fat:

DEXA: Which is a very accurate but expensive.

Hydrostatic Weighing: Very accurate but quite expensive

Conventional BIA: Like the Tanita.  Very accurate and inexpensive

Skinfold Caliper: Accuracy dependant on ability and skill of tester.

Previously, I used “Lange” skinfold calipers during fitness evaluations but now I am exclusively using the Tanita BIA scale.  I switched because of the number of features the machine delivers and quite honestly, many people found the skinfold caliper to be embarrassing.

Here are all the readouts you get by standing on the scale for about 5 seconds.

• Body Water % (The total amount of fluid in the body)
• Body Fat % (The amount of body fat as a proportion of your body weight)
• Scale weight
• Muscle Mass (The weight of muscle in the body)
• Bone Mass (The weight of bone in the body)
• Basal Metabolic Rate “BMR” (How many calories the body requires to maintain its weight)
• Daily Caloric Intake (How many calories can be consumed in the next 24 hrs to maintain weight)
• Metabolic Age (Compares BMR to the average age associated with that level of metabolism)
• Visceral Fat (Fat in the abdominal cavity (stomach) surrounding the vital organs)

I would encourage you to come for a test.  At the very least, do the Tanita scale test.  This can really motivate you to make improvements.

My mother, Stacey Escalante, and Nikki Mosier...you guys rock!

Last year there were approximately 150 racers…this year 386 sign ups!  I couldn’t be happier with the outcome.  This event is only going to get bigger each year.  My personal goal for next year is at least 750 sign ups.

Here is the top ten:

Click here for a PDF of the full Real Results Fitness 5K race results 2010

None of this would have been possible without the tremendous help of a number of caring and determined people.

First off is my wonderful mother.  You had such a tremendous focus and desire to make the event a big success.  Ma, you are really the glue that kept everyone on track and made sure that all the details were kept in line.  I love you ma.  Lynn Mendre, our race director.  What a big heart you have and such dedication to this event.  I couldn’t ask for a better leader for the race.  Stacey Escalante, my wonderful friend, publicist and client.  You are an absolute rockstar.  I honestly don’t know how you and Lynn do it.  You each have 2 kids, work full time, and run almost daily to practice what you preach and then all the work to make this race a success…I am just blown away by you two.  I love you guys.  And lastly Nikki Mosier my administrator.  I am so lucky to have a wonderful person like you to be my 2nd in command.  You are so great to work with and you have such great charisma when dealing with others.  I am so glad to have you as part of the team.

A huge thanks to my dear friends from FOX Five News. Ted, Heidi, and Dave…you guys were such a big help and I am so appreciative to have you in my life!

Thanks to Jimmy Foster with The Executive Lounge and Whispering Giants and Jen Yee for your help with the fundraiser dinner…that was such a huge help!  Thanks to Rob Benson for getting us into The District. A big thanks to my close friends Denny Silva and Nancy Dickinson for your love and dedication to Real Results and your commitment to make this event a big success.  Thanks to Raffi, Michelle O’brien, Sonya Bossingham, Beth Boyer, Francis Klamian, and Jen Gray for all your support and last minute help.  Thanks to Amy Glwoniak, Chris Raznick, Linzie Sawyer, Cyndee Platko, Ian Jones for your support of this race and to Real Results Fitness.

Thanks to Jeff Flach, Stephanie McKenzie, Brad Foster, Amanda Kouretas, Aubrie Atwell, Jessica Sporn, John Netto, John Licata, Demetri Kouretas, John Tippens, Sarah Johnson, Dick and Susan Klotzman, Adam Rogas, April Swartz, Andrew and Courtney Levy, and everyone else who’s name I didn’t mention for your special contributions.

Thanks to everyone who helped out from Nevada Cancer Institute, Hirshberg Foundation, and ALL of our wonderful sponsors.  Special thanks to Lexus for joining the cause.  Thanks to Will Demaree for the timing.  What a pro and what a class act you are.   Thanks so much to LVAC, Marty Brees, and Bret Fitzgerald for helping to promote the event.  Thanks to James Johnston and Jeff Calene with Rockin Runners and The Athletes Foot. You guys are such a big help in so many ways!

Another special thanks to Mike O’brian and the guys for coming out!  You three gave the event such a wonderful new feeling.  What a huge difference it was to have you out there!  Thx so much. www.thewedgebrothers.com.  Thanks also to Ellie Smith for singing the national anthem…you are awesome!

Last but far from least thanks to all of our Real Results Fitness clients!  We love and appreciate each and every one of you for your support and belief in what we do and we will give you a very special butt whooping for helping out with your support!

Nancy riding at Silverman

Nancy crossing finish line at Silverman

Hey all my Real Results family!
Here are a few pics from my Half Distance Iron Man Triathlon in November (1.2 mi swim, 56 mi bike, 13 mi run). A lot of you witnessed some of the training involved, and most of you joined me and lovingly supported me. For that I thank you endlessly and attribute my second place age group finish and eighth overall woman’s finish to all you loyal and blessed fitness family. We learned so much together! And I intend to keep training hard and keep sharing the undying interest and information with all of you. My sources of endurance athlete expertise are available to all of you: my awesome coach and Real Results trainer Cyndee Platko; and my dearest friend/RR trainer/tri-athlete extraordinaire Denny Silva. I will tell you all again that if you are interested in doing tri-sports, take advantage of the wealth of knowledge these two professionals have. And you know I will run, swim, bike side by side with you!