Monday, October 28, 2013

Weight Loss Calculator

Great tool for determining how many calories you should consume each day to reach your goal weight (approximately). Email me if you have any questions - we will discuss this tool in detail this week.


New Classes

New classes!! Check out the latest boot camp schedule on

See you there! - Kelly

Friday, August 9, 2013

How Sleep Loss Adds to Weight Gain

Losing sleep tends to make people eat more and gain weight, and now a new study suggests that one reason may be the impact that sleep deprivation has on the brain. 
The research showed that depriving people of sleep for one night created pronounced changes in the way their brains responded to high-calorie junk foods. On days when the subjects had not had proper sleep, fattening foods like potato chips and sweets stimulated stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, the subjects experienced a sharp reduction in activity in the frontal cortex, a higher-level part of the brain where consequences are weighed and rational decisions are made.
A sleepy brain appears to not only respond more strongly to junk food, but also has less ability to rein that impulse in.
Some experts have theorized that in a sleep-deprived state, people eat more food simply to make up for all the calories they expend as they burn the midnight oil. But the new study showed that the changes in brain activity were evident even when the subjects were fed extra food and not experiencing any increased sensations in hunger.
The relationship between sleep loss and weight gain is a strong one, borne out in a variety of studies over the years. Large population studies show that both adults and children are more likely to be overweight and obese the less they sleep at night. In smaller,controlled studies, scientists find that when people are allowed to sleep eight hours one night and then half that amount on another, they end up eating more on the days when they’ve had less sleep. One pivotal study at the University of Colorado in March showed that losing just a few hours of sleep a few nights in a row caused people to pack on an average of about two pounds.
Other studies have found that the underlying effects of sleep deprivation on the body can in many ways be pronounced. The stress hormone cortisol climbs and markers of inflammation rise. Hormones that stimulate appetite increase, while hormones that blunt it drop. People become less sensitive to insulin, raising their risk of Type 2 diabetes.
But until now, few if any studies have looked at precisely what goes on in the brain when people are starved of sleep and then faced with food decisions.
In the new study, which was published in the journal Nature Communications, Dr. Walker and his colleagues recruited 23 healthy men and women and assigned them to two different regimes, each separated by about a week. On one occasion, the subjects came into the lab and got a normal night of rest – roughly eight hours – before waking up to a small breakfast of toast and strawberry jam.
The subjects then looked at 80 pictures of a variety of foods and were asked to rate how strongly they wanted them while an imaging machine measured brain activity. The subjects were told that after looking through the pictures, they would receive one of the foods that they rated the highest.
On another occasion, the subjects followed the same routine, but this time, instead of sleeping, they stayed awake through the night. They were also given snacks – like apples and peanut butter crackers – to offset any extra calories that they burned while staying awake.
The research showed that when the subjects were bleary-eyed and sleep-deprived, they strongly preferred the food choices that were highest in calories, like desserts, chocolate and potato chips. The sleepier they felt, the more they wanted the calorie-rich foods. In fact, the foods they requested when they were sleep deprived added up to about 600 calories more than the foods that they wanted when they were well rested.
But why would a lack of sleep disrupt the brain response to food?
Dr. Walker said he suspected that one factor that plays a role is a substance called adenosine, a metabolic byproduct that disrupts neural function and promotes sleepiness as it accumulates in the brain. One of the ways that caffeine stimulates wakefulness is by blocking adenosine. Adenosine is also cleared from the system when we sleep.
Without enough rest, adenosine builds up and may start to degrade communication between networks in the brain. Getting sleep may be the equivalent of rebooting the brain.

Thursday, January 24, 2013

Keebs Fitness in GL Magazine!

Next time you're at the store, grab a copy of GL Magazine and look at page 73 for a Keebs Fitness featured workout!

"Shake off the winter blahs with this fat-blasting cardio workout. Top trainer Kelly Borowiec, founder of Keebs Fitness, created it just for GL."


PS. You can find a preview here:

Monday, January 14, 2013

How to Build Muscle Definition with Dumbbells

Dumbbell workouts are performed in a variety of combinations and formats. The number of reps and sets you preform in each workout is dependent upon your fitness level, weight load, and exercise selection. For muscle definition, use 15-20 repetitions. The weight recommendation is 1-20 pounds for upper body and .5 to 10 for lower body.

You should not add weight until you can perform two sets of 8 reps in the same range of motion --without fatiguing the muscles. As you begin to increase your resistance load by using heavier weights, decrease your reps and sets, while building up again slowly.

Dumbbell workouts can be performed 2-3 nonconsecutive days per week. When training with 10 pound weights or more, maintain non-consecutive workout days for alternate muscle groups as well. For example, train upper body two days per week and lower body two days per week.

Lastly, it’s important to remember that no matter how ripped you are, your muscle definition will not be visible until you reach a low enough body fat percentage. This can be achieved through diet and additional physical activity.

Questions about dumbbell workouts? Contact Keebs Fitness!

Saturday, January 5, 2013

Advice for 2013 Resolutions

Every January, with the dawning of another year, the annual New Year's resolution becomes one of those good ideas that never seems to work out as intended. Many people still approach the year's start with a laundry list of do's and don'ts that they hope can make a change in their lives.

What you're doing whenever you're changing habits is replacing one set of memories with another. That's a really important piece of it. When you're thinking about habit change and making New Year's resolutions, the most difficult New Year's resolutions for people to keep are usually the ones where they are trying to stop doing something.

Stopping an action means trying to take memories that you have and replacing them with nothing. People say they're going to eat less or they're going to stop smoking or they're going to stop drinking. One of the reasons it's hard to do that is now you're replacing this behavior with no behavior. So what you need to do is replace a habit with some other behavior.

Come up with an alternate behavior any time you want to do what you hope to stop. If you are trying to give up ice cream, for example, switch to frozen yogurt or a healthier food item when you would normally endulge. In situations where you can't come up with a behavior to replace the old one, find something that competes with it. For example, if you want to quit smoking, adopt the goal to run a 5K race. It is hard to remain a smoker if you are trying to train for a road race.

Good luck with your resolutions this year, and please don't hesitate to email Keeb Fitness for more advice.