seeker managing partner of all i solutions group and i am here today with chelsea solsbury who is the director of fitness for health quest and this is the second of our two part series such interesting topics around nutrition and wellness and exercise a word all fits together so i hope we all wash our last show but i want to start off by talking a little bit about something we're just chatting this because i think people love to be a part of something bigger and especially if it's like you know a four hour spin class or something crazy and we used to do that i think we may still do it  for a rower after twenty four hour shore eat and we just alternated we ended up earning a world record as well as raising a little over nine thousand as for puppies behind bars for twenty four hours it was just so crazy we burned i think it was over thirteen thousand calories it was something crazy and then we ended up eating just as much so that he didn't see how do we even store for something like that like how you know even can you literally roll off the road and start putting food in your mail and then you relax but until you return again yeah do you guys have anything during that twenty four hour period food why would why so costly oh our clients were bringing us food we had that they take puppies and they put them in prison so the prisoners end up learning a trade they learn how to groom train and take care of this the same animal and they have a huge success rate  only so far from what i know is only one person has gone back into the system so they basically come out of the system with a trade that they can go work as a dog trainer or groom or and they have this new value added into their life and there's two places that do it and one of them is for therapy dogs and one for explosive detection dogs so the explosive detection go to military police some of them just well and then the other ones go to therapy dogs where the veterans get the puppy that's completely trained and the nice thing about puppies behind bars also is that the veteran will never have to pay for food or vet bills for that dog ever want to part of their organization the puppies behind bars takes care of everything that way there's no extra stress on the veteran who needs the therapy dog for them you said they socialize they get they have to go socialize swear in a prison you don't see it as yeah right around so the first time they start seeing kids they bark but it was this little but then they get socialized and the kids love them there they're all over the puppies that's so great oh my gosh i was just saying that my friends have you know raise their p dogs and you know it's just so amazing the work that they do you going into hospitals and the difference it makes so this organization is such a worthy organization and you're saying they even employ some of the people young out right which is like another like how fantastic is that very it's just a  circle just keep building up for our community which we need to do more of so that's awesome ok more to come on that one so let's get back into talking about as we started with our last show  but i know you had points that we were talking about earlier you know that you want to hit around nutrition because i think there's so much out there car snow carbs flour you know no flour no sugar you know i think it's so complicated and confusing that a lot of people just give up mary and something else that i want to just talk about real quickly again too is the under eating piece that i found kind of fascinating is when you are under your body kind of just shuts down it does it wants to hold on to and what's not important is your muscle and even though we think the opposite way our body intrinsically thinks that way because when you were mentioned there were people there are people that are overweight they're under eating that doesn't compute for me and my brain doesn't make sense so they're trying to go into a diet and diet to us when we say diet means how you're eating for too much can then do the exact opposite of what you want to do so if you think you need a five hundred court deficit every day to get a pound off per week then if you split it two hundred  fifty with calories of exercise and then just cut out two hundred fifty of diet there's your five hundred makes a lot easier instead of doing just diet or just exercise if you do a little bit of both it's not so yeah damaging but i think you've got to figure out what that number is so that that's the problem is that i think most people don't know what that number looks like larry and that's where you'd have to go to a professional to really start understanding because it doesn't revolve around  eat my fitness pal as is good because it helps you track but you're putting in your weight and your activity level and it's subjective it doesn't really know how active you are and it doesn't all or formulas go off of how much muscle mass you have because that's what's important you want to feed your muscle mass if you're two hundred fifty pounds but fifty percent body fat that doesn't equate to someone whose two hundred fifty pounds seventy five percent lean body mass you're going to need more calories so my fitness how doesn't understand that part no but it's good for helping you track and understand kind of getting to know it but once you use it and you start you shouldn't have to use it after that because you get to know your your daily habits we are creatures of habit but so it's like we're talking about the end body right which is a machine really kind of helps you figure out all those numbers pricked so it's like once you get those numbers so you go into one of your trainers and you get those numbers then using something like  stood on one and we did the bob we did a little bit of everything we did all of the different types of testing and it told me it was twenty percent more body fat than actually i'm with that at home impedance one that's a lot that's a lot  and that's damaging when you when you look at that and you get discouraged and so if you go to the same scale which is to embody every single time you have consistency of something to be so off of it yeah because i think otherwise you know they got there yeah time is that's how they got there and now they're trying to fix it yet when they try to fix it now they go to the backed off and they're under eating right and they might be losing weight but is it water is it fair is it muscle yeah so our skill won't tell you that  if we're not so you said like even the biggest losers that's how they gain it back most the time it's just well your body's not adjusted to your set point right and your set point isn't genetically defined it doesn't mean that you are always going to be one hundred fifty pounds right your set point is for where you are now and when you lose a little bit it starts panic thinks that it's in starvation mode so then when you take that little break it resets at some point it's like ok now i'm comfortable at this week and then he was a little bit ok now i'm comfortable that this week instead of constantly being in fear yeah how many pounds should you do that so two pounds per week is the max is what we say so if you're doing one to two pounds per week for six weeks that's six to twelve pounds yeah then because a lot of boys are a little bit yeah i think most states don't do that you know it's focus on getting to your goal weight and then you do whatever you're going so that's step one yes talk to me about the points we were talking about earlier the the five points so one of them that i really like is kind of talking about if you are going to try to lose weight instead of focusing on cork values which is this is important at first but understanding if you have a problem with carbs for example eat your protein in your fats first and then when you still may be hungry then then go for the carbs on your plate so your protein your fats also help with your diet or your hunger so it makes you feel like you're not as hungry so maybe you are you filled up and you're not going to touch the carbs so you can leave something on your plate right protein what it does in our body when we take it in it breaks up into all these little cells and it goes into a pool and when we need our immunity to kick up or we need to build up our muscle or our hormones need to be transported around we take all those little lego's and we build them together and then we transfer our body so if we don't have all of that then we can't make everything that we need so that's why it's so important to have protein  there's cars a car so body when we break it down it will break it down into close but it doesn't matter really where we got it from we do want complex carbs because they do last a lot longer right take a lot longer to break down they enough energy throughout the day because that's the only thing the future bring is carbs takes five days to convert if you are a no carb diet to convert protein now to go to your brain takes felt five days for our body to just set and if it's not natural it's a long time right if it's not natural if our bodies as a naturally want to do it why are we making our body do it yeah yeah well especially right and i think this is like again it comes back to the food math for that the fruits of my writing so it's about finding a happy balance and to do that you would actually have to talk to registered dietitian or like i do first line therapy and pray sit down instead of turning up what's the first line therapy instead of counting calories i give you a category so let's say i know that you need to be eating around each one hundred or two thousand whatever it is and instead of you knowing eight hundred it will say you need three meats or proteins fruit from this category and give you a list of all the foods you need five vegetables from this kerry very true gosh rolls from this category one fruit from this curry not seeds it breaks it all down yeah so when you think out through the day what should i have you're thinking of portion size and the type of food i said how many calories right and it it maps it out so you don't even have to think is this some what macros this is this carbs is this protein you know as it's already done in your category ok ok yeah easy see that that's what you need right that's what you need yeah because i feel like if people knew what works for them listen it's not that you're not going to make that decision to have that chocolate cake that one day every right i mean but you're just going to know what that does you know and then then you can decide to make different choices after that if you're going to have chocolate cake go work out beforehand really so what happens is you work out in your cells actually if you need insulin to absorb you know the energy to get inside the cells when you work out you don't need as much insulin so the energy can go into the cells without it so if you workout it opens it up and know that chocolate cake can get inside the cells doesn't mean a lot of chocolate cake still in moderation but you have a better result when you do work out and that's why people that run a lot these everyone's jealously they don't get in any way because they're building up the cells to absorb all of that shore whereas if someone just sitting much of that it goes to the liver and if it goes to liver and the liver overflows it goes to fat so if you can store in your muscle that's where you want to stuart to go workout but the muscle absorb it and your heart rate up ok but you very much want to do that for about two hundred eighty is what they say will help with with weight loss and about three thirty round about will help with maintaining we so it but again it sounds like go up if you divide it by five sixty's and then if you do something at breakfast and lunch and dinner or just breakfast in evening yeah it helps a lot just getting above your chair and walking around will help to read are you talking about physical activity there is a difference between physical further away guys trying to i will go on you know wait for the close of space yeah yeah so let me ask you this what's your thought on these so there's some really good ones and then there are some ones that you know they're just meant to get you car going so we're aware of what you're doing right so from that perspective do you think everybody should have one just how do you know because yeah i think everyone should have some form because if if you need to get more physically active you and it's always on i went to a wedding this weekend dressed up in heels and still had me sure i fancy a little polar here but yeah i mean listen i'm all the time now you can buy you can get like six bands for like twenty consideration because fitbit i feel like has at least you know they've stepped it up with fashion but but yeah it does get you thinking about things and some of them like our sinks to the scale right so you can have it all really you need to be so violent about it yeah yeah but it is good because you know it's like any of the other that are out there you know you know you're not thinking you know you're you're volved and something else so it is i think it's great intensity so if i'm in my fat burning zone you know i'm burning fat i have to do it for maybe let's say for example sixty minutes versus if i'm in my they go carbohydrate burning zone which is a little bit higher it's actually like a yellow or red zone on this i have to do that short of time but guess what calories still calorie so i'm going to if i burn through all of my energy it's going to go get it from fat anyway right so if i estimate your core value and they don't know again they don't much muscle you have right you might be burning more you might be reading less rights at least this this starts to become customized yes and then especially if you have the in body stuff that you know all fits to take everything put it together yeah i mean if you guys are not ready to call her right now i don't know yeah and that's i think we we love what we do we're very passionate so every person is like a new puzzle i'm not doing my job if you're gaining weight in the wrong spots you know if you're getting we muscle and losing weight and i'm sorry reverse that if you're giving we fat yeah and losing muscle that's my fault i knew you were only see yeah no i'm thinking about that chelsea i really am and the other points on your on your five points too in a cover we have a couple minutes trying to think of what else i put down there yes we've covered a lot the apples are a little bit more at risk because all the facts around our visceral are visceral fat it's a red organs pear shaped a little bit better yes it's the luckier of the two right and your waist circumference directly relates know we want to make sure you can spot target where you know who's fat is just you can't say i'm going to lose fat here that's where we can do that for muscle we want to gain muscle that's where we build it fat is going to work from our fingertips and toes in so if you're an apple you're pretty much go always at last and most males are apples and most females are going to be pears and it doesn't mean you're you're not going to be some women can be but typically that's what we see in our family that's what we are we're just like many here but this is where we gain right and case that prevent fat loss which stinks it's terrible but if it's going to be there at least it's a good piece of mind knowing that that's going to be the last place she was and once you start losing it there yeah you're on the right path yeah right right so it's just having a concept of how it you know how it works it so you don't get discouraged because of the way you do yeah yeah yeah absolutely well i am so like so thrilled that we did these these two  and and activities and classes and gymnastics and karate and everything you can imagine for kids we have a good community everything you can be so you're not going to what you're going to walk in there is a stranger and you're going to make tons of friends yeah i mean i know that for a fact and  my personal experience and even within the classes and then the wow groups i mean yeah there's just so much to offer so plug for health class because yeah it's an awesome place and you'll find everything you want so  i'm both shows loved it and i'm sure we'll well keep this going and as to you guys are going to be targeting the puppies behind bars and doing more charity work will work