Quarantine got you down? Stay fit with these 3 tips to help keep you on track! 

This episode will serves as the Season 2 closer to 9 to 5 Fitness. Stay tuned for more details of Season 3, coming soon. Special Thanks to our cohosts Matthew Davidson and Sydney Eaton, and a huge thanks to all of our listeners! 

Sydney and Matt discuss the benefits of the home gym compared to your local fitness facility and whether you should focus more attention on building a home gym for your long term health and fitness goals.

Want to build a great home gym? Start here!
https://sunnyhealthfitness.com/search?type=article&q=home+gym

International Health, Racquet & Sportsclub Association (IHRSA)
https://www.ihrsa.org/

Sydney and Matt discuss the top five factors to consider before purchasing a treadmill. For more information on choosing the right treadmill, check out the articles below.

Factors to consider when choosing a treadmill
https://sunnyhealthfitness.com/blogs/products/how-to-choose-treadmill-factors

The 2020 guide to purchasing a Sunny Health and Fitness Treadmill
https://sunnyhealthfitness.com/blogs/products/sunny-treadmills-top-treadmill-purchasing-guide-2020

Sydney and Matt discuss the top five factors to consider before purchasing a stepper. For more information on choosing the right stepper, check out the articles below.

Steppers you should add to your fitness routine
https://sunnyhealthfitness.com/blogs/products/3-steppers-you-should-add-to-your-fitness-routine

20 Minute Stepper Workout: Tone arms and legs
https://sunnyhealthfitness.com/blogs/workouts/stepper-workout-2018

Sydney and Matt discuss the top five factors to consider before purchasing a elliptical. For more information on choosing the right elliptical, check out the articles below.

Best In-Home Ellipticals For Any Space
https://sunnyhealthfitness.com/blogs/products/best-elliptical-home-small-medium-large-spaces

Sydney and Matt unveil the exciting details of the Fit & Toned: At Home Workout Program, and how you can use it to get in great shape without any equipment (52 page E-book with 18 full length workouts).

Official Sunny Health & Fitness Community
https://www.facebook.com/groups/sunnyhealthfitness/

Sydney and Matt discuss the top five factors to consider before purchasing a rower. For more information on choosing the right rower, check out the articles below.


Which rower is right for you?
https://sunnyhealthfitness.com/blogs/products/rower-resistance-air-magnetic-water

The 2020 guide to purchasing a rower
https://sunnyhealthfitness.com/blogs/products/sunny-rowing-machines-top-rowers-purchasing-guide-2020

Top 10 Sunny Rowers
https://sunnyhealthfitness.com/blogs/products/top-sunny-health-fitness-rowing-machines-2020

Rowing Form Break Down
https://sunnyhealthfitness.com/blogs/workouts/rowing-form-break-down

Sydney and Matt discuss the top five factors to consider before purchasing a exercise bike. For more information on choosing the right exercise bike, check out the articles below.

How to measure your inseam:
https://sunnyhealthfitness.com/blogs/products/how-to-measure-inseam-for-indoor-bikes-and-rowers

Choosing the best exercise bike:
https://sunnyhealthfitness.com/blogs/products/choose-best-exercise-bike-for-you

Sydney and Matt discuss strategies to help you lose fat weight and how to know how many calories you should eat to reach your weight loss goal safely and consistently.






Calculating BMR (Basal Metabolic Rate):
Weight = ___ kg
Male = 1
Female = 0
Age = ___ years
Lean Body Mass = ___ kg

Fat Mass =___ kg
Body Fat % = ____ % Fat Mass = Total Body Weight x body fat%
Lean Body Mass = Total Body Weight – Fat Mass

Muller Equation
(13.587 x LBM)+(9.613 x FM) + (198 x Sex) – (3.351 x Age) + 674 = BMR

Activity Factor Guide
1.2 - Sedentary: You work a desk job and don’t exercise
1.375 - Light Activity: You work a desk job but do a bit of regular exercise. Or you don’t exercise but you work at a job that’s pretty active (a nurse, teacher, etc.) where you’re on your for feet most of the day.
1.55 - Moderate Activity: Most of you will probably fall into this category. Maybe you work a sedentary job, but you train like a madman. Or maybe you train moderately, but you also have a job where you stand on your feet all the time. Someone who doesn’t train but works a hard labor job would also fall into this category.
1.725 - Very Active: You train hard most days of the week, and you also work a job where you’re on your feet quite a bit. Overall, you’re active most of the day.
1.9 - Extra Active: You train hard and work a job that is physically intense in nature. As an example, you’re a roofer who also goes to the gym five days a week.

Calculating Total Daily Energy Expenditure
Now we take the BMR you just calculated and multiply it by the corresponding number that represents you within the Activity Factor Guide
BMR x Activity Factor = TDEE
TDEE = Estimated calories needed to maintain weight

• SourceLink - Nutrition Basics: Calories
• SourceLink -8 Tips for Weight Loss
• SourceLink - Mix Strength Training and Cardio
• SourceLink - Increase Quality Protein Intake
• SourceLink - Move More (HIIT)

Sydney and Matt discuss the history of the Body Mass index (BMI) and share their thoughts on some other ways you can measure and track your body composition.