1 00:00:00,000 --> 00:00:02,580 Welcome to Nacho Fitness Coach. 2 00:00:02,580 --> 00:00:03,960 I'm Sarah, the expert. 3 00:00:03,960 --> 00:00:05,520 And I'm Kaylee, the beginner. 4 00:00:05,520 --> 00:00:10,040 Join us as we discuss fitness culture from our two very different perspectives. 5 00:00:10,040 --> 00:00:16,920 So grab yourself a protein shake or a glass of wine and let's get started. 6 00:00:16,920 --> 00:00:19,720 So Kaylee, I think it's time. 7 00:00:19,720 --> 00:00:21,800 Oh, wait. 8 00:00:21,800 --> 00:00:26,000 I think it's time that we do your body composition. 9 00:00:26,000 --> 00:00:27,800 Oh, we've talked about it. 10 00:00:27,800 --> 00:00:29,160 Yeah, we've got it up. 11 00:00:29,160 --> 00:00:30,640 Yeah, I think I brought my calipers. 12 00:00:30,640 --> 00:00:31,640 Oh, OK. 13 00:00:31,640 --> 00:00:34,560 Just going to grab that fat and just OK. 14 00:00:34,560 --> 00:00:35,280 Let's measure it. 15 00:00:35,280 --> 00:00:36,600 Let's just a little pinchy pinch. 16 00:00:36,600 --> 00:00:37,040 All right. 17 00:00:37,040 --> 00:00:38,960 And see where it's at. 18 00:00:38,960 --> 00:00:42,400 We'll plug it into my little equation calculator thing, my little app. 19 00:00:42,400 --> 00:00:45,520 I'm curious to see because I've been measuring it on my watch every Wednesday 20 00:00:45,520 --> 00:00:48,600 morning, same time, same day of the week, every week. 21 00:00:48,600 --> 00:00:49,400 But I don't. 22 00:00:49,400 --> 00:00:51,240 Wait, your watch measures your body. 23 00:00:51,240 --> 00:00:52,720 Come talk about this. 24 00:00:52,720 --> 00:00:55,280 Well, I mean, we've talked about like the stress, the heart rate stuff. 25 00:00:55,280 --> 00:00:56,400 Have we talked about that? 26 00:00:56,400 --> 00:00:57,640 I think it was season one. 27 00:00:57,640 --> 00:00:59,360 I don't remember anything from season one. 28 00:01:04,040 --> 00:01:06,280 I haven't slept in like 10 years. 29 00:01:06,280 --> 00:01:08,880 So I have to like put my thought. 30 00:01:08,880 --> 00:01:12,600 There's like these two little knobs or whatever buttons on each side of my watch 31 00:01:12,600 --> 00:01:13,880 around one side of my watch. 32 00:01:13,880 --> 00:01:17,280 OK, I have to put these two fingers on no other part. 33 00:01:17,280 --> 00:01:18,640 There's little nubbies there. 34 00:01:18,640 --> 00:01:22,160 Yeah, no other parts of my body can be touching like my like my armpits. 35 00:01:22,160 --> 00:01:23,520 Well, you get your fingernails on. 36 00:01:23,520 --> 00:01:25,040 So how's this going to work? 37 00:01:25,040 --> 00:01:26,040 The fingernails don't matter. 38 00:01:26,040 --> 00:01:26,800 It's the skin. 39 00:01:26,800 --> 00:01:27,440 Oh, the skin. 40 00:01:27,440 --> 00:01:29,920 OK, so you can't be like your hand can't touch. 41 00:01:29,920 --> 00:01:32,040 Oh, gosh, you got to be like standing up. 42 00:01:32,040 --> 00:01:35,760 OK, and then I don't honestly I don't super look at the numbers. 43 00:01:35,760 --> 00:01:41,080 So you don't super look at what numbers the whatever measure, whatever measure. 44 00:01:41,080 --> 00:01:44,920 Let me let me measure that before because earlier when we talked about, 45 00:01:44,920 --> 00:01:48,240 you know, maybe this coming up in us doing this episode, 46 00:01:48,240 --> 00:01:50,920 you referred to it as measuring your BMI. 47 00:01:50,920 --> 00:01:52,240 Yeah, I don't know what that means. 48 00:01:52,240 --> 00:01:55,040 And it sounded good. 49 00:01:55,040 --> 00:01:57,400 And I was like, no, that's not. 50 00:01:57,400 --> 00:01:59,240 What we're going to do. 51 00:02:00,400 --> 00:02:01,440 It's like, wait, what? 52 00:02:01,440 --> 00:02:06,520 Which is a common I mean, if you don't body mass index, right? 53 00:02:06,600 --> 00:02:12,040 Body mass index is different than measuring your body fat percentage. 54 00:02:12,480 --> 00:02:16,240 OK, so this measured my well doesn't measure my weight, but I put my weight in. 55 00:02:16,440 --> 00:02:18,640 OK, so Wednesday mornings, I weigh myself first. 56 00:02:18,640 --> 00:02:19,960 Wait, just Wednesday morning. 57 00:02:19,960 --> 00:02:22,680 I do, because I feel like it's like the middle of the week. 58 00:02:22,680 --> 00:02:24,280 I know. But you measured it. 59 00:02:24,280 --> 00:02:26,640 You you were a daily scale wearer. 60 00:02:26,640 --> 00:02:28,480 I was you were. 61 00:02:28,480 --> 00:02:32,840 And so this is past tense, like you've moved away from measuring yourself on a scale. 62 00:02:32,840 --> 00:02:33,920 I don't know. I'm OK. 63 00:02:33,920 --> 00:02:35,720 Wednesday morning, I have an alarm set. 64 00:02:35,720 --> 00:02:40,080 I'm really proud of my 32 because I wake up at 530 and you got to take the picture. 65 00:02:40,080 --> 00:02:41,760 So then you got to take the picture. 66 00:02:41,760 --> 00:02:45,680 And then five to my phone tells me because I'm generally like still in the bathroom. 67 00:02:46,000 --> 00:02:47,320 Right. You know, yeah. 68 00:02:47,320 --> 00:02:48,200 That's the best time to do it. 69 00:02:48,200 --> 00:02:50,240 It's first thing in the morning when you wake up after you pee. 70 00:02:50,240 --> 00:02:51,920 Take off my jam jams. 71 00:02:51,920 --> 00:02:55,880 OK. And you know, any any ponytail holders, earrings, 72 00:02:55,880 --> 00:02:59,040 anything that could add any, you know, add a single ounce. 73 00:02:59,360 --> 00:03:04,720 Just make sure your birthday suit take off nail polish, the whole thing. 74 00:03:05,720 --> 00:03:09,000 The fake nails got to go pop them off once a week. 75 00:03:09,000 --> 00:03:10,880 It's fine. So I put my weight in. 76 00:03:10,880 --> 00:03:14,640 And so this measures skeletal muscle, which I do not know what that means. 77 00:03:14,720 --> 00:03:16,680 OK. Fat mass. 78 00:03:16,680 --> 00:03:18,440 OK. Body fat. 79 00:03:18,440 --> 00:03:22,240 OK. Is that and that's yeah, that's body fat percentage. 80 00:03:22,240 --> 00:03:25,840 So then it calculates out a percentage for you. Yes. 81 00:03:25,840 --> 00:03:28,560 I thought it did more than that. But yeah, a lot. 82 00:03:29,040 --> 00:03:33,000 OK, so I think I think we need I think we need to do this properly. 83 00:03:33,200 --> 00:03:36,760 Well, I think well, and there's different ways that you can go about measuring 84 00:03:36,760 --> 00:03:37,760 your body fat percentage. 85 00:03:37,760 --> 00:03:41,360 And some of them are highly more accurate than others and blah, blah, blah. 86 00:03:41,360 --> 00:03:46,280 But in my opinion, what's most important is you pick one thing that's a baseline 87 00:03:46,880 --> 00:03:49,520 and then you are you track to that baseline. 88 00:03:49,520 --> 00:03:54,200 Like it's not going to do you any good if you are measuring it on your app. 89 00:03:54,200 --> 00:03:56,320 But then you get your body fat calipers tested. 90 00:03:56,320 --> 00:03:59,160 But then you go to a store and they've got one of those electro, 91 00:03:59,680 --> 00:04:02,760 you know, scales or whatever that they will measure through that. 92 00:04:02,760 --> 00:04:06,520 And then, you know, you've got Bob pod testing and you can do so. 93 00:04:06,520 --> 00:04:07,560 That'd be interesting. 94 00:04:07,560 --> 00:04:10,640 It is really interesting because you could see, you know, there's some variability 95 00:04:10,640 --> 00:04:11,600 in it, right. 96 00:04:11,600 --> 00:04:16,000 But the most important part is just pick one that's easily accessible to you 97 00:04:16,000 --> 00:04:18,840 that you can do then consistently for your benchmark. 98 00:04:18,840 --> 00:04:22,640 If this is something that you kind of want to track and watch and we can talk 99 00:04:22,640 --> 00:04:26,520 about why I like doing it because what I have access to is my watch. 100 00:04:26,520 --> 00:04:30,040 I don't there's no part of me that thinks like this is a super accurate, 101 00:04:30,040 --> 00:04:34,480 but it is something that I have access to and I have the control over like doing it 102 00:04:34,800 --> 00:04:39,240 the same time every week, the same controlled environment where it's not. 103 00:04:39,280 --> 00:04:40,960 Yes, which is really nearly all over the place. 104 00:04:40,960 --> 00:04:42,720 Important part. So all right. 105 00:04:42,720 --> 00:04:44,560 So here's what we're going to do then. 106 00:04:44,560 --> 00:04:46,200 Hold on. Wait, oh, wait. 107 00:04:46,200 --> 00:04:49,840 I want to tell you that in August of twenty twenty two. OK. 108 00:04:50,080 --> 00:04:51,240 I did. I measured it. 109 00:04:51,240 --> 00:04:53,840 I wasn't measuring it regularly then, but I must have. 110 00:04:53,840 --> 00:05:01,240 Oh, OK. Thirty eight point five percent is what it measured your body, body fat. 111 00:05:01,520 --> 00:05:03,520 And now what's it. 112 00:05:03,520 --> 00:05:05,040 So when was the last time then you measured it? 113 00:05:05,040 --> 00:05:06,920 Was it just this last Wednesday? OK. 114 00:05:06,920 --> 00:05:09,040 So which was what today's Sunday? 115 00:05:09,520 --> 00:05:11,120 Is it? Yeah. 116 00:05:11,920 --> 00:05:13,120 I don't know. Sure. 117 00:05:13,120 --> 00:05:15,760 Thirty point nine. OK. 118 00:05:15,760 --> 00:05:17,560 Down from thirty eight. 119 00:05:17,960 --> 00:05:20,640 I would have to guess the calipers are going to be less than that. 120 00:05:21,280 --> 00:05:23,040 You don't know the ranges, though, do you? 121 00:05:23,040 --> 00:05:24,560 What do you mean? Have you ever seen? 122 00:05:24,560 --> 00:05:27,560 So there's a scale of body fat percentage ranges 123 00:05:28,000 --> 00:05:32,600 that kind of basically put you in different categories. 124 00:05:33,600 --> 00:05:37,800 And a lot of those that are tied to what your physique would look like 125 00:05:37,800 --> 00:05:41,880 at that body percentage, you know, so you have like a healthy range, 126 00:05:41,880 --> 00:05:45,720 for example, and then maybe online you've seen some of the like memes 127 00:05:45,720 --> 00:05:48,360 floating around social media were like, this is what you would look like 128 00:05:48,360 --> 00:05:49,920 if you're under 10 percent body fat. 129 00:05:49,920 --> 00:05:52,400 Like, and usually it's like an ab shot. Yeah. 130 00:05:52,400 --> 00:05:56,760 You know, it's like here's your your eight to 10 percent body fat range. 131 00:05:56,760 --> 00:06:01,000 Here's your 10 to 15 or here's about 20, 25, 30, 35, 40, 45 percent. 132 00:06:01,000 --> 00:06:05,360 And you'll see, you know, torso's care, you know, pictures lined up 133 00:06:05,360 --> 00:06:08,120 that will say, have you seen any one of those? 134 00:06:08,480 --> 00:06:09,800 No, we're going to find one. 135 00:06:09,800 --> 00:06:13,440 OK, because it's it's a lot of times people correlate 136 00:06:13,440 --> 00:06:16,040 the body fat percentage to what you're out. 137 00:06:16,040 --> 00:06:19,080 What you look would look like. Right. On the outside. Right. 138 00:06:19,080 --> 00:06:23,080 But we're going to talk about the importance, too, of just understanding 139 00:06:23,080 --> 00:06:25,760 what your body fat percentage is, what it really means, 140 00:06:25,760 --> 00:06:28,680 how it's different than just knowing your scale weight. Right. 141 00:06:28,680 --> 00:06:29,800 I think first things first. 142 00:06:29,800 --> 00:06:32,360 Now you've got your one that you've consistently done. 143 00:06:32,360 --> 00:06:34,840 You've got some history, but I brought my caliper. 144 00:06:34,840 --> 00:06:37,360 So I think what we're going to do is we're going to take a little break. 145 00:06:37,360 --> 00:06:40,960 OK, let the listeners enjoy some elevator music. 146 00:06:40,960 --> 00:06:44,760 OK, shoot some behind the scenes video of us actually measuring 147 00:06:45,240 --> 00:06:47,400 your body fat percentage. 148 00:06:47,400 --> 00:06:50,560 I'm game. And then we'll plug it in and we'll see how it's different 149 00:06:50,560 --> 00:06:52,600 and we'll talk about it. OK, is that good? 150 00:06:52,600 --> 00:06:55,400 OK, we'll be back. 151 00:06:55,640 --> 00:06:57,960 So, Kaylee, we're back. All right. 152 00:06:57,960 --> 00:07:00,640 I pinched at you a little bit. Done without all that. 153 00:07:01,080 --> 00:07:03,200 Wasn't painful. No, just the closeness. 154 00:07:03,200 --> 00:07:05,520 Well, yeah, I mean, I'm up in your business. 155 00:07:05,520 --> 00:07:06,880 We've never been that close. 156 00:07:06,880 --> 00:07:09,280 I don't think I've ever touched you before. 157 00:07:11,560 --> 00:07:13,600 Like not even like a handshake or not. 158 00:07:13,600 --> 00:07:16,040 I don't think so. That was it. So weird. 159 00:07:17,280 --> 00:07:19,080 Not that you say it that way. 160 00:07:20,480 --> 00:07:22,920 It's a very intimate experience. 161 00:07:22,920 --> 00:07:28,080 You know, it was something that the gym that I was at, 162 00:07:28,320 --> 00:07:29,440 it was common practice. 163 00:07:29,440 --> 00:07:33,760 Yeah, how they baseline everything is so from my standpoint, 164 00:07:33,960 --> 00:07:36,200 I got comfortable with it really quick because that was 165 00:07:36,200 --> 00:07:39,480 it's data. It's not a negative or whatever. 166 00:07:39,480 --> 00:07:41,240 It's just it is what it is. 167 00:07:41,240 --> 00:07:43,560 It's data that you can start tracking. Right. 168 00:07:43,560 --> 00:07:45,440 So it's like, I mean, I was not afraid to grab. 169 00:07:45,440 --> 00:07:49,800 I'm not afraid to grab people, which is funny because I don't really like people 170 00:07:50,200 --> 00:07:51,920 or to touch people. Either one. 171 00:07:51,920 --> 00:07:54,000 You know, so it's like, OK, I don't. 172 00:07:54,000 --> 00:07:56,760 Anyways, it is what it's like for like a, you know, like people who work 173 00:07:56,760 --> 00:08:00,280 in the medical field. It's a it's it's different when it's your job. 174 00:08:00,440 --> 00:08:02,760 Yeah, it's not a person necessarily. 175 00:08:02,760 --> 00:08:05,000 It's a task. Yeah. Yeah. 176 00:08:05,000 --> 00:08:08,000 So there you go. Like just completing the task. Check the box. 177 00:08:08,320 --> 00:08:10,240 I need the information for me right now, please. 178 00:08:10,240 --> 00:08:11,560 So here we're just going to just do it. 179 00:08:11,560 --> 00:08:14,840 So so we did a foresight body 180 00:08:14,840 --> 00:08:17,440 caliper skin fold measurement. 181 00:08:18,080 --> 00:08:20,280 OK. And we did your tricep. 182 00:08:20,840 --> 00:08:23,560 We did your I can never say this right. 183 00:08:23,920 --> 00:08:26,760 And somebody's going to just super really act. 184 00:08:26,840 --> 00:08:28,720 I think it's right. It sounds good to me. 185 00:08:28,920 --> 00:08:30,640 Like right above your hip bone. 186 00:08:30,640 --> 00:08:33,800 Then your abdominal, which I do right next to like your belly button. 187 00:08:33,800 --> 00:08:36,120 And then halfway up your thigh. 188 00:08:36,240 --> 00:08:38,520 So and I did all the left side. 189 00:08:38,880 --> 00:08:41,040 And so what we're going to do now is I've got a calculator pulled up. 190 00:08:41,040 --> 00:08:45,320 We're going to go through and plug them all in and we're going to see where you're at. 191 00:08:45,360 --> 00:08:47,640 So your age is 36. 192 00:08:47,720 --> 00:08:49,920 What happened? Stop it. 193 00:08:49,920 --> 00:08:52,280 37. OK. 194 00:08:52,280 --> 00:08:58,080 And your most recent weight was 139, 139, even no point six. 195 00:08:58,120 --> 00:08:59,680 I don't know if you wanted to get specific. 196 00:08:59,680 --> 00:09:00,760 I do want to be specific. 197 00:09:00,760 --> 00:09:03,240 OK, so then I feel like there used to be. 198 00:09:03,240 --> 00:09:04,880 Where am I missing the height? 199 00:09:04,880 --> 00:09:06,760 I guess I don't have to do that in here. 200 00:09:06,760 --> 00:09:08,360 Weight, age. 201 00:09:09,000 --> 00:09:10,200 Well, how tall are you again, by the way? 202 00:09:10,200 --> 00:09:11,480 Five, seven, five, seven. OK. 203 00:09:11,480 --> 00:09:13,720 I'm five, nine ish five, ten. 204 00:09:13,720 --> 00:09:15,040 I feel like I'm shrinking. 205 00:09:15,040 --> 00:09:17,360 I'm not like I'm like five, seven on a good day. 206 00:09:17,360 --> 00:09:18,440 I've measured at five, six. 207 00:09:18,440 --> 00:09:23,040 I also feel like in high school for basketball rosters or sports rosters. 208 00:09:23,040 --> 00:09:25,360 You put your shoes on, you stand on your toes. 209 00:09:25,360 --> 00:09:26,720 And I was like five, 11. 210 00:09:26,720 --> 00:09:28,760 We do shrink as we age. 211 00:09:28,760 --> 00:09:31,320 I know, but I don't think that much. 212 00:09:31,320 --> 00:09:32,400 Do you? 213 00:09:32,400 --> 00:09:34,360 Well, maybe I guess I did used to be OK. 214 00:09:34,360 --> 00:09:35,640 So anyways, we did. 215 00:09:35,640 --> 00:09:37,960 So this is the fat caliper test. 216 00:09:37,960 --> 00:09:42,080 I'm using the Jackson Pollock for caliper method, 217 00:09:42,520 --> 00:09:44,880 which is the formula based on the equation. 218 00:09:45,720 --> 00:09:47,800 Who? Jackson Pollock? 219 00:09:47,800 --> 00:09:50,040 Yeah, I don't know. 220 00:09:50,760 --> 00:09:53,600 Did he cross over and do body fat percentages? 221 00:09:54,000 --> 00:09:56,480 Hold on. So that's what we're using. 222 00:09:56,480 --> 00:09:58,040 That's an American painter. 223 00:09:58,040 --> 00:10:00,640 What? Well, it's the Jackson slash Pollock. 224 00:10:00,640 --> 00:10:04,440 It's not just those two people that came up with this formula. 225 00:10:04,440 --> 00:10:07,680 So, oh, yeah, there's a famous painter named Jackson Pollock. 226 00:10:10,400 --> 00:10:14,840 OK, so the website I've always used is linear dash software dot com. 227 00:10:14,880 --> 00:10:19,400 OK. And so not underscore that like dash linear 228 00:10:19,960 --> 00:10:21,840 dash software dot com. 229 00:10:21,840 --> 00:10:24,960 You pull it up and then there's a bunch of different ones in here. 230 00:10:24,960 --> 00:10:27,600 So for your your measurements, 231 00:10:27,600 --> 00:10:31,200 we've got your abdominal measurement was at 22 millimeters. 232 00:10:31,800 --> 00:10:35,880 Your thighs were 33 on your left thigh. 233 00:10:35,920 --> 00:10:38,640 They don't call them thunder thighs for nothing. 234 00:10:39,120 --> 00:10:46,160 Tricep was 17 millimeters and your ciprileac was 12. 235 00:10:46,160 --> 00:10:49,920 OK, so that was so we had that little fun little pincher guy 236 00:10:50,320 --> 00:10:53,360 and you pulled your skin out with your fat. 237 00:10:53,520 --> 00:10:55,520 So trying to muscle. 238 00:10:55,520 --> 00:10:57,760 So like, you know, that's what you can pull on. 239 00:10:57,760 --> 00:11:00,720 I mean, because you can see, like if you just grab your leg right now, 240 00:11:00,720 --> 00:11:03,680 I mean, you can kind of grab at your skin and your fat, right? 241 00:11:03,680 --> 00:11:06,640 Feel it pull away from your muscle. 242 00:11:06,640 --> 00:11:09,040 And so that's what you're trying to grab at. 243 00:11:09,440 --> 00:11:13,240 And depending on your skin tightness, I mean, sometimes it's hard 244 00:11:13,240 --> 00:11:16,480 to get for people if they got really tight skin and then it just kind of depends. 245 00:11:16,480 --> 00:11:19,920 But that's the goal is if you grab it like halfway up your leg 246 00:11:19,920 --> 00:11:23,000 and you can kind of grab and pinch that skin in your fat. 247 00:11:23,000 --> 00:11:26,120 Yeah, we're measuring that. So. OK. 248 00:11:26,120 --> 00:11:29,040 And like you were helping me do my tricep because it's hard for me to see. 249 00:11:29,040 --> 00:11:31,880 And I could feel the times where you're grabbing my muscle 250 00:11:31,880 --> 00:11:35,720 versus if you grab the back of your arm, you can feel yourself kind of pinch away. 251 00:11:35,720 --> 00:11:38,440 And you're like, oh, now I just pop past my muscle. 252 00:11:38,440 --> 00:11:41,960 And then you can feel like that little extra, right, extra spot there. 253 00:11:41,960 --> 00:11:43,640 So, OK, so now we're going to calculate. 254 00:11:43,640 --> 00:11:44,840 And there's this little button here. 255 00:11:44,840 --> 00:11:48,560 And so this is coming up and it's telling us what your body fact percentage is. 256 00:11:48,560 --> 00:11:50,200 So this is your body composition. 257 00:11:50,200 --> 00:11:51,960 What was it again that you said you're? 258 00:11:51,960 --> 00:11:56,280 Watch told you reading your fingers, right? 259 00:11:56,280 --> 00:11:57,720 Just get back into it. 260 00:11:57,720 --> 00:12:01,360 I some sort of electromagnetic signal that was going through 261 00:12:01,360 --> 00:12:03,120 and looping through your body somehow. 262 00:12:03,120 --> 00:12:05,840 Are you asking for my body fat? Yeah. 263 00:12:05,840 --> 00:12:08,280 What did it say? That's what it gave you. Right. 264 00:12:08,280 --> 00:12:10,200 And that app was your body fat percentage. 265 00:12:10,200 --> 00:12:12,760 It's a 30 body fat percentage. 266 00:12:13,400 --> 00:12:14,560 Oh, shoot. Hold on. 267 00:12:14,560 --> 00:12:17,400 I got to find my average is 30.6. 268 00:12:17,400 --> 00:12:20,360 OK, according to all the measurements that I've taken. OK. 269 00:12:20,360 --> 00:12:22,440 So what did I say about that? 270 00:12:22,440 --> 00:12:23,640 I was like, I don't think that's right. 271 00:12:23,640 --> 00:12:27,720 Yeah, it seems that seems high to me just by looking at you, 272 00:12:28,360 --> 00:12:30,000 knowing your stature and all fun things. OK. 273 00:12:30,000 --> 00:12:36,760 So what this calculates your body fat percentage out to be is 24.39 percent. 274 00:12:36,760 --> 00:12:38,880 Oh, so there you go. 275 00:12:39,520 --> 00:12:44,240 Now, what it also does then too, is it breaks out of your scale weight, 276 00:12:44,600 --> 00:12:47,560 what it estimates your lean body weight to be, 277 00:12:47,560 --> 00:12:55,000 which your lean body weight would consist then of muscles, bones, organs, skin, that stuff. 278 00:12:55,000 --> 00:13:00,920 Your lean body weight is 105.55. OK. 279 00:13:00,920 --> 00:13:07,640 Your pounds of body fat are 34.05. OK. 280 00:13:07,640 --> 00:13:11,240 So the reason why that's always really important 281 00:13:11,240 --> 00:13:15,080 and part of kind of consults with clients that I discuss is 282 00:13:15,080 --> 00:13:17,440 once you can separate out those numbers, 283 00:13:17,920 --> 00:13:21,680 you can see that there's power behind understanding them 284 00:13:21,680 --> 00:13:24,600 because scale weight doesn't give you the whole picture. Right. 285 00:13:24,600 --> 00:13:27,960 Scale weight could be water. It's fluctuate. It varies. 286 00:13:27,960 --> 00:13:31,680 With scale weight, all it is is how much gravity is pushing you down 287 00:13:31,680 --> 00:13:33,640 on this stupid little plate that's on the floor. 288 00:13:33,640 --> 00:13:36,080 It really does nothing more than that. 289 00:13:36,080 --> 00:13:39,920 Yeah. Understanding what these numbers mean, it gives you two things. 290 00:13:39,920 --> 00:13:47,520 One, it tells you how much fat pounds really are probably going to be realistic for you to lose. 291 00:13:47,520 --> 00:13:53,200 Yeah. I would say, and I think at one point I did look up on average, especially females, 292 00:13:53,200 --> 00:13:57,600 we like to hold a little bit more fat. Men tend to get a little bit leaner 293 00:13:57,600 --> 00:14:00,320 because we have to stay healthy with our hormones. Yeah. 294 00:14:00,320 --> 00:14:07,840 And at one point, I feel like we needed to have at least like 20 pounds of body fat or something, 295 00:14:07,840 --> 00:14:12,400 on average, depending on your height or whatever, because you just, you need to have some. 296 00:14:12,400 --> 00:14:20,160 So you're like, okay, well, I've got 34.5, oh, 0.5. So basically 34 pounds. 297 00:14:20,160 --> 00:14:24,000 So if you would come to me and say, Sarah, I still want to lose 20 pounds. 298 00:14:24,000 --> 00:14:27,200 I'd be like, that's not even probably going to be healthy at that point 299 00:14:27,200 --> 00:14:31,040 because it's putting your body fat number way too low. 300 00:14:31,040 --> 00:14:34,240 So it helps set realistic goals to understand them. 301 00:14:34,240 --> 00:14:40,000 The other thing with like the lean body weight is because your muscles are included in that number, 302 00:14:40,480 --> 00:14:47,360 it's not the whole number, but included, you can trend over time how much muscle you're actually 303 00:14:47,360 --> 00:14:50,560 gaining as a byproduct of strength training. Okay. 304 00:14:50,560 --> 00:14:54,880 What you're doing and your bones will get more dense. So that number, so you, what you want to do 305 00:14:54,880 --> 00:14:57,680 is you want to see that lean body weight number increase. Yeah. 306 00:14:58,320 --> 00:15:02,160 Well, you're seeing that body fat number probably decrease a little bit, 307 00:15:02,160 --> 00:15:04,880 probably decrease a little bit. And then that's going to change them. 308 00:15:04,880 --> 00:15:10,240 What your overall body composition is. So what it does then is it gives, there's a chart. 309 00:15:10,960 --> 00:15:15,280 Men and women are different, but there's classification. So there's five categories. 310 00:15:15,280 --> 00:15:21,680 You have an essential fat category, athletes, fitness, acceptable range. 311 00:15:21,680 --> 00:15:26,240 And then there's an obesity, like obese range. I'm in the athlete range, right? 312 00:15:28,000 --> 00:15:29,600 You're in the fitness range. Okay. 313 00:15:29,600 --> 00:15:35,520 That's not right. I mean, you're, yeah, you just dipped in past the acceptable range. 314 00:15:36,160 --> 00:15:46,160 Okay. So essential fat is 10 to 12% in females. Men is two to 4%. So you can see how much leaner 315 00:15:46,160 --> 00:15:50,080 that they can get and still be healthy and not have to worry about those adverse effects, 316 00:15:50,080 --> 00:15:56,320 especially with, with like hormone balances. Your athletes are typically between 14 and 20% 317 00:15:56,320 --> 00:16:05,600 body fat for women. Your fitness category is 21 to 40. I'm sorry, 21 to 41. No, that's not right. 318 00:16:05,600 --> 00:16:15,440 That's a big range. 21 to 24%. So that's a kind of shorter category. And then acceptable is 25% 319 00:16:15,440 --> 00:16:27,120 to 31%. Okay. And obese in women is 32% plus body fat percentage. So that's, that's where you're at. 320 00:16:27,120 --> 00:16:33,520 There's your numbers. So you just fit you're in the fitness category. Yay. You're like, 321 00:16:34,480 --> 00:16:39,200 I'm like, I busted down. And that's a good category to be in. Yeah. That's a healthy, 322 00:16:39,200 --> 00:16:44,640 I ain't mad at it. Yeah, no, absolutely not. So that's always something to understand. I'm gonna, 323 00:16:44,640 --> 00:16:49,520 I'm gonna have to go find one of those pictures. I probably actually have one stored on my phone 324 00:16:49,520 --> 00:16:55,120 that where it will show like physique pictures as it relates to what the actual body fat percentage 325 00:16:55,120 --> 00:16:59,920 is. So like you put in your numbers and it'll show you. So this is just like a, a picture 326 00:16:59,920 --> 00:17:06,080 compilation. Somebody put together where it's like, okay, if you are at 10% body fat, this is 327 00:17:06,080 --> 00:17:13,440 probably what you know, okay, your torso would look like, you know, and then if you have 15% body 328 00:17:13,440 --> 00:17:17,440 fat, you're here. If you're 20 and sometimes that's a good visual guide to be like, okay, 329 00:17:17,440 --> 00:17:21,760 what are my realistic goals? Yeah. If you want to go for a shredded six pack and you're gunning 330 00:17:21,760 --> 00:17:28,400 more towards that 10% range, well, what you have to do to get there is a lot more extreme and 331 00:17:28,400 --> 00:17:33,120 dramatic than it is to just bust into one of those other ones. And so you just have to make 332 00:17:33,120 --> 00:17:38,880 that decision then lifestyle. Well, it's going to make sense. Okay. So any questions about your 333 00:17:38,880 --> 00:17:44,480 results? No, you're happy with that. I'm happy with that. Yeah. That's a good spot to be in. I mean, 334 00:17:44,480 --> 00:17:52,480 okay. So now should we do mine? Yeah. Cause I, we took mine too. Um, so we'll plug in my numbers. So 335 00:17:52,480 --> 00:18:08,400 I 42 weight was 164.4. I'm five nine ish nine, nine 10. My abdominal pinch was 17. My thigh pinch 336 00:18:08,400 --> 00:18:19,600 was 18. My tricep pinch was 15. And my superlac was 18. No, hold on. Oh, seven. Sorry. That was my hip. 337 00:18:19,600 --> 00:18:27,760 Okay. My support lac was seven. I get them right. Belly was 17. I was 18 tricep 15. And then the 338 00:18:27,760 --> 00:18:35,600 superlac was seven. And so I went back and I have a history of what my pinches were and my body fat 339 00:18:35,600 --> 00:18:42,560 percentage all the way back to May, 2015. Dang. So because back then you've had a whole array of 340 00:18:42,560 --> 00:18:49,920 array of like situation life situations. Yeah. Since then you've done fitness competitions, you've been pregnant, 341 00:18:49,920 --> 00:18:58,000 you've been postpartum. I think I probably have like emails to my coach. Yeah. Go before then. I 342 00:18:58,000 --> 00:19:08,960 mean, I think I did my first competition in 2010. Oh, be fine. Right. 11, 2011 or 12, 2000, somewhere 343 00:19:08,960 --> 00:19:13,040 in there. But you're not even physically the same person you were because all of your cells have been generated. 344 00:19:13,040 --> 00:19:19,440 We've talked about this, but I'm still going to fit back into my jeans. So I would probably be able to go back 345 00:19:19,440 --> 00:19:24,160 through emails and find measurements from before then, but this is when I first started putting my 346 00:19:24,160 --> 00:19:32,240 data into this same app. So May, 2015 was nine months postpartum. Your first. Baby number one. Yeah. 347 00:19:32,240 --> 00:19:41,280 When I stepped on stage for the last time, my body fat percentage was 9.47%. Wow. Which is crazy. I've not 348 00:19:41,280 --> 00:19:48,240 been that lean since. Yeah. That was pretty lean. And then I bumped back up because honestly, there's a 349 00:19:48,240 --> 00:19:54,480 reason why that category is called essential fat. Yeah. 10 to 12% for women. And I was under that. 350 00:19:55,280 --> 00:20:00,080 You don't typically see people get under that and stay, especially if they're interested in 351 00:20:00,080 --> 00:20:05,600 reproduction and having, because it just, it messaged with your hormones for sure. Your body's like, 352 00:20:05,600 --> 00:20:10,800 I'm not helping. So you took that into consideration. So I totally did. So your second. Absolutely. So, 353 00:20:10,800 --> 00:20:16,240 and, and I also didn't stay there for very long because I didn't want it to have negative impacts. 354 00:20:16,240 --> 00:20:21,120 It was like, it was, you had a goal. Yeah. And I, I didn't like go crazy right afterwards, but I mean, 355 00:20:21,120 --> 00:20:25,040 I slowly let myself kind of like creep up a little bit because I knew we wanted to have more kids. 356 00:20:25,040 --> 00:20:31,760 And so then when I found out I was pregnant with baby number two, my body fat percentage was 14.35%. 357 00:20:32,640 --> 00:20:39,280 Okay. So it jumped up a little bit, but still in that like athletes range. And then I did a photo 358 00:20:39,280 --> 00:20:47,840 shoot after I had had him, it was about 11.76. So it dipped back down again. And then if you talk 359 00:20:47,840 --> 00:20:52,960 about what would I be like right after pregnancy? Yeah. So how much does that vary? And there's not, 360 00:20:52,960 --> 00:20:57,360 there's no doing this during pregnancy, right? Like this is not really, is it mostly because your 361 00:20:57,360 --> 00:21:05,600 scale weight gets really thrown off with your water weight. The weight of I held, I held a ton of water. 362 00:21:05,600 --> 00:21:11,280 And I do actually, I have a friend that has like an in touch or in body, in body system that when I 363 00:21:11,280 --> 00:21:18,080 was pregnant, just to see yeah, of water, it was, it was a lot. So it does, that scale weight does 364 00:21:18,080 --> 00:21:21,120 throw you off when you're pregnant. I mean, you could do pinches, but they're still not going to 365 00:21:21,120 --> 00:21:25,920 be super accurate. You're kind of comparing apples and oranges. So when I was two months, 366 00:21:25,920 --> 00:21:34,240 then postpartum with number three, my body fat percentage was 26.68% body fat. So you can kind 367 00:21:34,240 --> 00:21:37,840 of see how it like jumped up then a little bit and then kind of hovered in the middle of that 368 00:21:37,840 --> 00:21:44,720 fitness range postpartum, eight weeks postpartum, your body's getting, you know, back to your regular 369 00:21:44,720 --> 00:21:48,480 blood mass. You've probably pushed a lot of water out, you know, kind of starting to come back. 370 00:21:48,480 --> 00:22:00,000 And so then six months after that, I was down to 15.88%, which would make sense because that was 371 00:22:00,000 --> 00:22:07,520 about 1% fat, like 1% loss a month over those next six months. So, you know, there are people 372 00:22:07,520 --> 00:22:14,000 that have different, what they consider as progress. Precision nutrition, which is where I get a lot of 373 00:22:14,000 --> 00:22:17,680 my nutrition information from, where my certifications are from, they are, they are 374 00:22:17,680 --> 00:22:26,160 where my certifications are from. They believe that 1% fat loss a month is stellar. Slow, over time, 375 00:22:26,160 --> 00:22:30,560 going to be consistent. If you're somebody that's say, interested in stepping on stage or doing 376 00:22:30,560 --> 00:22:35,840 comp ramp or something that's a little bit more of a fast over a short period of time, you know, 377 00:22:35,840 --> 00:22:42,080 you can get up to 1% fat loss a week. You're making some sacrifices. You know, you're not 378 00:22:42,080 --> 00:22:49,120 living, you're not living, no, it's pretty intense. So, all right, so that's where we were at with my 379 00:22:49,120 --> 00:22:53,280 history. So I am going to calculate out what it says right now. So right now, then it says based 380 00:22:53,280 --> 00:23:05,280 on where I'm at today, that my body fat percentage is 18.17. So I've got 29.86 pounds of body fat. 381 00:23:05,280 --> 00:23:15,280 My lean body weight is 134.54. So I'm falling kind of in that athletes range. Yeah, attracts. I know 382 00:23:16,080 --> 00:23:23,600 that I am happiest with how I look in the mirror. And I like being able to wear shorts in the summer. 383 00:23:23,600 --> 00:23:27,920 Like that for me is the biggest indicator. Yeah. If I can feel comfortable in wearing like jean 384 00:23:27,920 --> 00:23:34,080 shorts in the summer, I know that my body fat number, I like it to be right around that 20. 385 00:23:34,080 --> 00:23:40,480 So not the percentage, but just straight up how many pounds of body fat am I carrying? Right. 386 00:23:40,480 --> 00:23:46,960 Which scale weight that will put me closer to like 150s. Yeah, which probably put me closer to, 387 00:23:47,520 --> 00:23:53,600 you know, probably 12 or 13%. Yeah. Percent body fat. I'd be as my happy place. Okay. I'll get 388 00:23:53,600 --> 00:23:59,760 there. I have no doubt. Slowly. That was the one thing I promised myself after this last one. I was 389 00:23:59,760 --> 00:24:05,120 like, I'm going to take my time getting there. I don't have to do this again. And I don't want it 390 00:24:05,120 --> 00:24:12,080 to be quick that it all comes back afterwards. So it's been low and it's been slow. Yeah. Low 391 00:24:12,960 --> 00:24:17,760 losses, slow. And I'm happy with that. So awesome. There we go. All right. Now we talked about body 392 00:24:17,760 --> 00:24:22,960 composition. Yeah. I wish I would have, I wish I would have hated it. I wish I would have had these 393 00:24:22,960 --> 00:24:30,320 numbers last summer just to see, cause last summer was like my tip of tipping point where I was like, 394 00:24:30,320 --> 00:24:36,240 all right, time to buy the fat jeans, time to buy the fat tank top mom swimsuit, you know, 395 00:24:37,360 --> 00:24:43,120 cause I did not feel comfortable last year at all. Yep. Yeah. So there's a whole, whole new situation. 396 00:24:43,120 --> 00:24:47,120 And now like I'm, you know, I look at the mirror now and I'm like, okay, dang girl. I'm making it. 397 00:24:47,120 --> 00:24:53,200 All right. Yeah. Let's bust out that swimsuit. You know, but that is, I mean, it was actually 398 00:24:53,200 --> 00:24:57,200 kind of interesting just going back through my history of like, yeah, what are, what was, 399 00:24:57,200 --> 00:25:01,440 what was I doing that month and year? And it was like, okay, that was when that one was, 400 00:25:01,440 --> 00:25:05,200 and that's when I had them. And so that history is actually kind of nice. It's something that most 401 00:25:05,200 --> 00:25:08,960 people don't want to do. You don't want to say, I never thought about doing it. I mean, I guess I 402 00:25:08,960 --> 00:25:13,360 always knew it was a thing, but I never like sitting here now, I wish I had those numbers, 403 00:25:13,360 --> 00:25:19,200 just, you know, from you, it's a way to see progress. Sometimes you're your own worst enemy 404 00:25:19,200 --> 00:25:24,400 in the mirror. You're always, you're an always nitpick that one specific area. Like for me, 405 00:25:24,400 --> 00:25:29,200 it holds around my belly until I just have to get super dialed in with my nutrition, almost to the 406 00:25:29,200 --> 00:25:33,680 point where I'm like miserable, really. And then I'm like, well, is that worth it to lose that extra 407 00:25:33,680 --> 00:25:36,960 little like bit? Right. It's hovering around there. I'm like, depends on what your goals are. It 408 00:25:36,960 --> 00:25:40,240 depends on what your goals are. Maybe someday I'll be like, yes, let's just bust through it. But 409 00:25:40,240 --> 00:25:45,040 then sometimes like, I don't know, maybe it's okay now. I don't really know. We'll see. But it, 410 00:25:45,040 --> 00:25:49,280 it's helpful to have it. The other thing that is really super helpful that usually people try to 411 00:25:49,280 --> 00:25:54,640 shy away from our progress pictures, because when you start thinking that things haven't changed, 412 00:25:55,200 --> 00:26:00,000 you can take another one and you're like, oh wait, actually. And I haven't taken like formal, 413 00:26:00,560 --> 00:26:04,560 you know, in front of the mirror progress pictures, but I had sent you pictures from 414 00:26:04,560 --> 00:26:10,800 just like two years ago, one year ago, you know, similar poses or situations or whatever, 415 00:26:10,800 --> 00:26:16,720 where it's like, oh wow, there's a difference. Yeah. Big difference. So, you know, that would be, 416 00:26:17,600 --> 00:26:22,080 that would be something that I would definitely encourage people to do is just collect the data. 417 00:26:22,080 --> 00:26:27,200 You don't have to show anyone. You don't have to tell anyone. You don't have to do anything with it. 418 00:26:27,200 --> 00:26:32,640 You know, like I would love to have more and I will, I think I will keep, yeah, you know, 419 00:26:32,640 --> 00:26:36,320 measuring this. You can do circumference measurements too. Sometimes that's a helpful 420 00:26:36,320 --> 00:26:41,680 one. See, that's another thing I've never done. Waist. Yep. You know, never done that. Chest, 421 00:26:41,680 --> 00:26:47,760 waist, hips, you know, you can watch then that's how much space you're taking up on the outside. 422 00:26:47,760 --> 00:26:52,240 I just always go by the chin. Oh, well, yeah. I'm like, I'm like, well, I'm like three chins down 423 00:26:52,240 --> 00:26:56,320 from last year. But you realize all you have to do is like tip your chin up and push your, 424 00:26:56,320 --> 00:27:03,520 well, I get a whole chin situation. That's honestly, that was when like, when I really 425 00:27:03,520 --> 00:27:10,400 started seeing it in my face, I was like, oh no, no, it does. I can deal, I can deal with the belly 426 00:27:10,400 --> 00:27:15,520 and the, you know, the thighs and stuff. Once I'm like looking in where I can't like hide it 427 00:27:15,520 --> 00:27:22,400 and you can see the face, neck up, you know, it's like, oh gosh. Okay. It's time. It's for me. And I, 428 00:27:22,400 --> 00:27:28,320 you know, right. I know not everybody feels that way, whatever, but everybody has their own, 429 00:27:28,880 --> 00:27:34,480 you know, limits of what they can stand. You do you, whatever makes you happy. That was mine. 430 00:27:34,480 --> 00:27:41,920 That was, it was a phase. It's getting the jowls. Oh yeah. Yeah. Yeah. I get it. I get it. So, 431 00:27:41,920 --> 00:27:47,680 all right. That is the low down scoop on body fat percentage. That was fun. Body composition. That 432 00:27:47,680 --> 00:27:51,440 was a little, you know, kind of a fun episode. Let's never touch that much again. I don't want 433 00:27:51,440 --> 00:27:55,360 to touch you again. Nope. I mean, unless you want me to do your, I'll pinch you at you with my 434 00:27:55,360 --> 00:27:59,440 calipers again. Yeah, we'll probably do it. And then we'll, we'll do an update when we do that. 435 00:27:59,440 --> 00:28:06,240 So that's it. That's all we got for, for today. Okay. Until next time. Bye. Thanks for listening. 436 00:28:06,240 --> 00:28:10,320 Be sure to head over to our Instagram at nacho fitness coach and let us know how you feel about 437 00:28:10,320 --> 00:28:14,880 the topic. Do you love it or hate it? Also, don't forget to hit that subscribe or follow button 438 00:28:14,880 --> 00:28:18,640 wherever you're listening. And if you like our podcasts, leave us a rating. See you next time. 439 00:28:18,640 --> 00:28:23,440 You've been listening to Ufany Innovatives, sonified.