Why Counting Calories is NOT the Whole Story

Written by Del Baldwin, 2021

Founder and Co-Owner, Delirium Fitness

Most of us have been taught that if we want to lose weight, we have to count and restrict calories.  Using this theory alone could lead to imbalances in hormones and energy levels; affect sleep and stress; and actually cause long-term weight gain.  Restricting and counting isn’t the end game.  It’s also the quality and type of food we eat.  Imagine feeding your Bugatti low octane gas!

The Basics  

There are 3 MACROnutrients.  Protein, Carbohydrates and Fat.  We need them all for optimal body function.  In Europe, on food labels, it says “energy” not “calories”.  Calories are important, we need them!  Overly restricting our caloric intake and/or thinking about calories as “the enemy” is not going to help you lose weight in a healthy manner.  What will help is becoming more knowledgeable about the calories that are your friends and will help you feel great and be at an optimal weight.

CARBOHYDRATES:

• The body’s main energy source
• Each gram of Carbs has 4 calories

PROTEINS:

• Help with tissue repair and growth  
• Each gram of Protein has 4 calories

FATS:

• Needed to protect your organs and for healthy hair, skin and nails
• Each gram of Fat has 9 calories.

If you are interested in the molecular make-up of macronutrients, here is a good resource:

https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/#:~:text=Macros%20are%20macronutrients.,carbohydrates%2C%20proteins%2C%20and%20fats

Growing up, Fat was the enemy.  We were eating margarine instead of real butter because it had less fat and calories, yuck!  Then, we were told to avoid all carbohydrates.  Now, plant-based diets are the “fad” and all processed foods are evil. It’s hard to know what to eat.  Thankfully, weight loss programs such as Weight Watchers have finally moved away from calorie counting alone and now consider the different effects that the macro-nutrients we consume have on the body over time.

About ten years ago, while I was being schooled on this, I was at a little league game and heard a lady turn down a hamburger because it was “too fatty” and instead ate an entire bag of Twizzlers.  It was the epitome of being stuck in the mindset that fat was the enemy.  

So, let’s talk about why the hamburger was the better choice, assuming both the hamburger and the bag of Twizzlers had the same amount of calories.

1. The thermic effect of food

I find this fascinating!  Your body uses more calories digesting protein than it does carbohydrates and fats.  As a matter of fact, here is the percentage of calories your body takes breaking down each of the macronutrients.

Fat: 2–3%; Carbs: 6–8%; Protein: 25–30%

Using these numbers, your metabolism is naturally higher when you include sources of protein in each meal/snack!  Let’s say you have 200 calories of protein, only 150 are left after digestion, whereas if you have 200 calories of fat, 196 are left.  Put simply, protein takes more energy to metabolize and revs up your metabolism!

2. Satiety

Studies show that proteins and healthy fats reduce your appetite, leaving you feel more satisfied, and eating fewer calories overall.  They lower the release of hunger hormones, and hormone production, overall, is better regulated when you consume protein and healthy fats.  If you are interested in the studies, here are a couple, among many:

https://pubmed.ncbi.nlm.nih.gov/16002798/

https://pubmed.ncbi.nlm.nih.gov/18175733/

3. Glucose versus Fructose

There are two main sugars found in foods: glucose and fructose.  Glucose is metabolized by all the organs in the body, whereas fructose is metabolized only by the liver.  Gherin is a hormone that tells us when we are hungry, the more gherin we release, the more hungry we feel.  Studies show that fructose ingestion releases more gherin than glucose.  It has also been proven that consuming a large amount of fructose increases triglycerides in women.  The body converts calories it doesn’t need to use right away into triglycerides, and they are stored in fat cells. 

https://pubmed.ncbi.nlm.nih.gov/15181085/

4. Glycemic Index, why a carb is not a carb

Refined carbs: stay away.  Below is a simple visual that may be helpful to you when you are choosing what carbohydrates to eat.  Notice, it is related very closely to the glucose versus fructose issue as well.  To put it simply, “Refined carbohydrates tend to be low in fiber and are digested and absorbed quickly, leading to rapid spikes in blood sugar. They have a high glycemic index (GI), which is a measure of how quickly foods raise blood sugar.

When you eat a food that spikes blood sugar fast, it tends to lead to a crash in blood sugar a few hours later. When that happens, you get cravings for another high-carb snack.

This is also known as the “blood sugar roller coaster.”” (source:  https://www.healthline.com/nutrition/6-reasons-why-a-calorie-is-not-a-calorie#TOC_TITLE_HDR_7

Additional Information on Choosing Superior Calories

Now, you can see why, in our example, hamburger versus Twizzler, the hamburger would have been a better choice!  But there is even more to the story.  There are “better” types of all three macronutrients.

Let’s use another example to further illustrate the difference in all the macronutrients..  

I love eating out!  And I eat everything!  Let’s say I am at a burger joint, and I have the options of various proteins, and “buns”.  You see, although the hamburger was a better option than a bag of Twizzlers, it might not be the best option when you can choose learner protein sources; or protein sources with “healthy fats” versus saturated fats.

Most proteins contain fat.  Fat can be categorized as trans, saturated or unsaturated.  Trans fats should be avoided all together, as it is man-made (in other words, you won’t find trans fat in food that you find in nature).  Unsaturated fats are generally plant-based and liquid when at room temperature, whereas saturated fats are generally from animals and are solid at room temperature.  Think of olive oil versus lard.  White meats are generally lower in saturated fats than red meat. Saturated fats, though they are the same calories per gram of unsaturated fats, are much harder for our bodies to break down, so they often get stored.  They are not water soluble so you don’t just “pee them out” if your body doesn’t need it.  Saturated fat can clog your arteries, and often leaves you lethargic. So, when given an option of a bacon burger or a turkey burger with avocado (also a great source of unsaturated fat)….I think you can guess what I would suggest choosing.

As for the “bun”.  We already discussed the glycemic index. Simple white carbohydrates, as we saw from the glycemic index chart above, are not the best for your body. The type of carbohydrates that your body loves are called complex carbs. Complex carbs take longer to break-down and usually contain fiber, which we need for proper digestion.  Choose whole grain or even go with the lettuce wrap.  I LOVE my sandwiches on pickles or cucumber instead of bread!

SUMMARY:  Many people want “guidelines” for the amount of fat, protein and carbohydrates they should be consuming.  I don’t believe in offering such general advice and would have to know someone’s body type, lifestyle and goals quite well prior to making any such recommendations.  Most dieticians recommend:

• Carbohydrates 30-40% of your diet
• Proteins 30-40%
• Fats:  20-30%

(now, do NOT forget that fats contain more calories per gram, so these percentages are percentages of CALORIES, not GRAMS)

The only general advice I can give is:

1.  Have all three macronutrients with every meal.  
2. Choose carbs low on the glycemic index
3. Choose lean proteins
4. Choose unsaturated fats.  
5. And, of course, try to stay away from overly processed foods.  

As for how many calories you should be eating…I don’t know your fat/muscle ratio, your activity level, goals etc. Please be careful if you opt to count calories not to use a “general” guideline.  All things about an individual should be considered, and if you are really aiming to lose weight, I highly recommend hiring a nutrition consultant, a nutritionist, or a dietician.  

I want to be VERY CLEAR that you still have to eat reasonable portions of food and you DO have to have less calories than you burn if you want to lose weight, but the better you eat according to these principles, the better you will feel and the more likely you will maintain your habits and weight loss.

If you enjoy this topic, I highly recommend the book “Eat Smarter” by Shawn Stevensen

One Important Footnote

As an aside, I am passionate about educating the world to the evils of diet soda/pop.  Which has zero calories, but can have a long-term effect on your body, including your weight.  Thankfully, it seems to be more “mainstream” now and people are “getting it”.  Here is a simple visual that will hopefully stick in your brain and keep you away from diet soda/pop.

(resouce:  https://maxresultstraining.com/skinny-diet-soda/

By Del Baldwin
January 11, 2021

This is one of the most common questions I get. Here is the basic answer: It depends. But it’s not complicated. These are the questions to ask yourself:

• Are your joints healthy?  
• Do you have any joint pain?  
• How many reps/what is the timing of your set?

If you have healthy joints and no pain, do not be afraid to go heavy, but expect to do less reps.  If there is a higher rep goal, choose lighter weights.  Here are some general guidelines:

• More than 12 reps or more than :45 seconds= always go lighter so you can finish successfully in good form.  
• 8 or less reps, :30 or less= heavier
• 8-12 reps, :30-:45 seconds: (most common) Go with a challenging, but not terribly hard weight set.  You want to be struggling by 10 but still in good form and not at risk for hurting yourself.

If you experience pain or have unhealthy joints, always go with the lighter options and try to get more reps in.  

Here is the math.  Whether you do 10 reps at 20 pounds or 20 reps at 10 pounds, you are still pushing or pulling 200 pounds total.  Do more reps with less weight if you experience any pain, you still get the work!

If this is something that interests you, here is some more information.  Your instructor should be considering the following:

• Where is the weight according to the joints working? (or “How long is the lever?”)
• How large is the joint at work and its major moving muscles?
• How many joints are working during this exercise?

A good instructor will say “grab lighter weights for this one” when switching from one exercise to the next according to these criteria.

An example of “longer” lever would be a lateral raise.  The distance between the shoulder (the joint working) and the weight is long, so you would choose a lighter weight.  Think of the difference between that and a bicep curl, where the joint working is your elbow–a much shorter lever, so a heavier weight.

As for the size of the joint (LOL, read that again!), think of the size of your hip complex and all the huge muscles supporting it versus the size of your knees.  You can go heavier with a deadlift where the joint is the hips, than you can with a squat, which is knee-dominant exercise.  

As for the “number of joints working”….a bicep curl or tricep kickback use one joint, the elbow, so automatically there are less muscles being recruited.  These are very focused movements.  But now think of an overhead press or pushup.  Shoulders, elbows, wrists.  Many muscles.  And many larger muscles (back, chest) so you can go heavier the more joints are working and the more muscles recruited.

Another fun fact:  The more joints at work and the more muscles recruited, the more calories you are burning!

Gravity is another force at play for consideration, but that is on the instructor!  If you are not working with an instructor, please pay close attention to how your body feels and choose wisely.  Exercise should be fun, but it can be serious business, too.  The most important thing is to err on the side of safety.

You Cannot Pour from an Empty Cup

-Del Baldwin, January 3, 2021

Self Care

I have always been into fitness and self care.  But it was mostly surface.  “Work out and eat right because you will look and feel better.”  “Meditate and pray so you will get what you want.” This attitude wasn’t “bad”…BUT, I realized through deep discovery is that I was not giving self care the right meaning.

Self care is much deeper than just “feeling good” and “getting what you want.” Caring for yourself helps you live out every other part of your life to a level you never imagined; and results in you caring for your loved ones and even strangers more fully. Self care leads to self love.  And self love is the key to loving others and living a happier, more fulfilled life.

So, what is considered self care?  It is everything that you do for yourself that is good for your mind and body.  Exercise, eating right, skincare, meditating, reading, fresh air, taking your vitamins, learning new things, socializing with people who lift you up, not berating yourself when you do something that goes against who you want to be, dancing, getting a massage, drinking more water, going to bed earlier, drinking less, flossing.  The list goes on and on and on.

Self Love is Self Acceptance

I now believe that the ultimate act of self love is treating yourself like your best friend.  Accepting your humanness and all that you are.  And working from a place of accountability rather than shame.  Getting to that place requires self care.

My entire life I gave myself “grades” in my head  in every aspect of my life. Literally.  I would give myself a grade for my mothering, my friendships, my work, etc.  I was a judge of myself, not a friend.  And then, I saw this quote

“Love is the Absence of Judgement”

-Dalai Lama

Proceeding in this manner, as a judge, may have helped me achieve some of my goals, but it left me feeling inadequate, unloved, and incapable in the long run.  I didn’t love myself.   It also resulted in me performing only “for the grade” and not out of a genuine place.  Grading and judging myself put me in a position of grading and judging others, too…constantly comparing myself against them. Comparison and judging myself and others left me feeling empty, disconnected and anxious.  I even graded my self-care (“100% today because I ate well, worked out, flossed, got 8 hours sleep, etc”).  How ironic is that?  I was putting my self care into a construct that was stressing me out.

Self Care Begets Self Love & Self Acceptance

I am so pleased that through the years, I have had a gradual awakening to my new sense of self love through my self care habits.  Rather than perform self care habits  for the sake of the potential results, I now do them to fill my cup.  To be my own friend. To be that person who I want to hang out with all the time. To encompass the upbeat, accepting, forgiving, compassionate, positive nature I seek in friends.  NOT to “get 100%” on everything because that is actually NOT somebody I want to be friends with!  Who wants to be friends with the “I do everything perfectly” person?  Am I perfect or even close? Absolutely not!  And, in the past, when I wasn’t, I would judge–even berate myself!  Now, I laugh and enjoy the ride.  There are many times when I have to talk to myself and forgive myself for things that I have done that are against this nature. There are many times that I have to talk to others and ask for forgiveness for acting against this nature towards them.  But I actually believe now that the ultimate self care is becoming your own best friend. And this self care is the start of self love.  Becoming somebody you want to hang out with…because face it…you’re stuck with yourself!  You don’t have to be perfect to be your own best friend…your “other best friend“ certainly isn’t perfect. 

Treating myself this way has allowed me to love and serve others at a higher frequency. I’m a better mother, a better partner, friend, teammate, a better coach.  I don’t grade myself now, but if I did, ironically, those grades be much higher because my energy isn’t caught up in what I “haven’t done right.”  I have released that negative energy and it has cleared the path for MORE.  More energy, more abundance, more love for myself and others. Again, irony.  My relationships were once based on comparison, based on judging. And it wasn’t because I came from a bad place… I wanted everybody to be the best them, just like I wanted myself to be the best me. I just had it all wrong . You’re not going to be any less by treating yourself well! And that’s what it’s about. It’s not about “looking and feeling your best”… that will happen naturally. It’s about being kind. It’s about caring.  And that starts with yourself.  Giving yourself grace, compassion, and caring for yourself.

This doesn’t mean that you should sit around and eat Doritos and watch TV “because you want to” all the time… But you wouldn’t be here reading this If that was your attitude. It’s not about making excuses for yourself. It’s about knowing you’re human, that you are unique and exceptional exactly the way you are.  You can hold yourself accountable without shaming yourself. 

How do you feel about yourself when you are by yourself?  

When you practice self-care, you are treating yourself like a friend.  You are loving yourself.  When you are flexible and forgiving of yourself for not being perfect, you are being a good friend.  You like being with yourself.

So, Why Do We Feel Self Care is “Selfish”?

As Brene Brown says “In a society that says ‘put yourself last’ self love and self acceptance are almost revolutionary.”

Think about that.  Our society tells us we should not put ourselves first.

Many people struggle with the notion that self care feels selfish.  We have jobs, we have children, spouses, pets, homes.  Shouldn’t they all come first?  Shouldn’t all our money, time, resources, to those “other” things?

“‘Selfish’ has always gotten a bad rap. You should do for you.”-Matthew McConaughey

It’s an old adage, how can we fill others’ cups if our own is empty?  Let’s face it, sometimes it feels like we expect others to help us fill our own cups, and then we are frustrated and resentful when they don’t rise to the occasion.  If, however, our cup is already filled because we have filled it OURSELVES, that need diminishes, and suddenly, your relationships and “duties” feel like less of a struggle.

So, NO, it is NOT selfish.  It is the opposite.  Allowing yourself time to care for yourself only benefits those around you!  Fill YOUR cup.  Nourish YOUR mind, body, soul….and suddenly, you are free and independently able to give more to others without needing them to do the same, even though they will also start filling yours more because you will attract it, you will act worthy of it, you will not be demanding and needy.

Fill your cup through self care, love yourself as a friend, spread the love to others.  It’s really quite simple.

CALL TO ACTION:

Some of us are really good at this, some of us are still learning.  I challenge you to think of ONE, just ONE, self care practice besides exercise that you are going to work on for the next 2 months.  It doesn’t have to be something that takes a lot of time, it just has to be an intentional practice that you have been wanting to get into or get “back” into.  It can be mental (practicing not judging) or physical (walk the dog every night).  Maybe it’s something really small like taking your vitamins.

Now, write it down in your planner or your notes section of your phone or wherever you write shit down that you need to remember to do.  Even set a reminder on your phone to pop up!  With each self care practice you adopt, you are deepening your love for yourself and your abilities to give to others.  

Ask my husband, I’m all about self care. My mother-in-law thinks I am selfish…so she is the judge and I am at peace with her assessment because I know that I receive my family each day with so much abundance of love and gratitude because I am not burned out.  There is no more resentment.  Because my cup is FULL, and I MYSELF have filled it and do not expect them to.

(Still, I am also going to do the challenge because my skin-care has gone to shit!)

Here are some other links for self care ideas:

100+ Free Self-Care Ideas to Help You Flourish in Life

100 Self Care Ideas, Inspiration and Activities

This month, we’re shining the spotlight on Cathy Miller, a Delirium member at one of our corporate training sites! She’s been with us for 1 year, working out several times per week during her lunch break, in their on-site facility! A combination of circuits and…

Tell us about your life outside of Delirium:

My life outside of Delirium is very busy!  My number one focus is my 14-year old son, Carson.  He was born with a rare genetic condition called Smith-Lemli-Opitz syndrome and as a result he is physically and developmentally disabled.  He is the light of my life and my reason for getting up every morning.  He loves to get out in the community and be social, so we are always on the go! While Carson is in school, I work part-to-full time as an investment analyst/researcher at Foresight Capital Management Advisors, Inc. in Saline.  When I have time, I love to cook, read, and sneak in the occasional episode of mindless TV.

How long have you been with Delirium?

I met Del 4 years ago when I had signed up for an obstacle course training through the Saline Rec Center.  I was by no means athletic and had never competed in that kind of event so I thought proper training would be in order. I arrived at day one of the training with Del at Mill Pond Park and discovered that I was the only one in class!  I tried to politely bow out and go back to the car and she said “no, we are doing this!” (you know how persistent Del can be!).  Del worked me out for an hour by myself flipping tires, running around the park, and doing rope waves.  I left wondering who I had just met and what the heck I had gotten myself into!  I returned for further training sessions (and a few others eventually joined me) and successfully competed in the race.  Much to my surprise, I enjoyed the challenges of Del’s workouts.  A couple of months later, she called me to ask if I’d consider working out with her and a small group of women in her basement.  I reluctantly said yes (again, I wasn’t in shape or athletic) and the rest is history!  I’ve seen Delirium Fitness grow from a small basement studio to what it is now and I’m so proud to be a part of this group.

What differences have you seen in your physical abilities since you started?

My upper body strength has improved tremendously.  Caring for a 70-lb child who cannot walk independently requires physical stamina.  When he was younger, I could still carry him at times and lift him with ease.  Now that he’s bigger and heavier, I still assist him, but I do make him do a lot of the work with my help.  Before I started working out with Del I was content with my body image.  I’ve never been overweight, but until I started working out regularly, I realized that I really was not in shape.  Now that I’m in my mid-40s it’s important to me to stay healthy and strong both on the inside and out.  I love being able to lift things without struggling and my running game has greatly improved with the combined cardio and strength training.  In the past four years I’ve run numerous races, both 5k and 10k distances.

What gains have you seen in your mental well-being?

Working out at Delirium has done wonders for my mental health.  I’ve been through a lot of personal changes in my life the past couple of years, and I can’t emphasize enough what a positive impact the Delirium classes have had on mw.  Even when I’ve been tired or grumpy, I make myself go and always leave feeling better that I went.  Plus, I sleep better (and deeper) after a good workout!  Being able to go to Delirium and be around fun people, listen to great music, and push my body to its limits always makes me feel better.  They are like a second family to me!

What do you love most about Delirium?

What’s not to love?  The trainers are fantastic (and fun), and I have made so many friendships along the way!  What probably impresses me the most is that in four years I have never done the exact same workout twice.  The fact that the Delirium team is always thinking outside the box and making the workouts challenging and varied makes for fun, exciting, energy-filled sessions.  Everyone is relaxed and supportive and always encouraging their workout partner.  There is no competition amongst the members…my only competition is with myself.  I love the changes I’ve seen in my body and the sense of family.   I can’t imagine not having Delirium fitness as part of my lifestyle!

Tell us about yourself and your daily life

I’ve been happily married for 23 years. I have a 20yr old daughter that attends MSU. I’m celebrating 30 yrs as a Client Service Specialist at Warde Medical Laboratory. My hobbies are bowling, golfing, scrapbooking, and card making. 

How long have you been cycling?

I’ve been cycling for 3 yrs. I started in March of 2016 at Ryde On. I’ve tried every exercise there was from Step Aerobics, Turbo Jam, Yoga and Zumba. I would get bored and quit. But with cycling, there is no getting bored. I love it and I look forward to going. 

What do you love about cycling?

First and foremost, I love the people that I cycle with. My fellow riders have such a positive attitude and I never hear anybody complaining about their day. I look forward to every ride. Oh, and the instructors are amazing! Their energy level is through the roof. Each instructor has their own style of riding which makes each ride unique. I love how they are very knowledgeable about cycling and the effects that it has on the body. It shows that they really care about my physical safety. I like how each instructor reminds me about my posture and my breathing. They always remind me that this is my ride and I need to listen to my body. My degree is in Physiology and I have a pretty good understanding about the mechanics of the body and how all of the parts work together. 

Recently, Dena added strength training to her routine.  After an hour of cycling, she does 30 minutes of core, arms and some lateral leg or hip dominant leg movements to round out the muscular work she puts in on the bike.

We asked her what differences she has seen in her strength….

When I first started strength training it was intimidating. I had never lifted weights before and I had no idea what a TRX was. I remember the first time I tried to do a plank, I held it for about 10 seconds. It was hard. But after 3 months, I’m able to hold a plank for 1 minute and I welcome any exercise that I’m asked to do on the TRX. 

That one minute plank was so fantastic to witness!  Thank you, Dena for being Delirious with us!  You can catch Dena on Tuesday and Thursday evenings!

Kara works for Delirium Fitness teaching Yoga and Small Group Women’s Training. Growing up, Kara found her home in competitive sports- excelling in travel soccer and balancing a very active life.  Then the working world hit her… After years of dead-end jobs and unfulfilled dreams, she really wanted to make a complete lifestyle change, so she took a leap of faith and pursued her goal to not only better herself, but to help others better theirs.  Kara’s received her Personal Training Certification from the National Academy of Sports Medicine; and her 200 hour Registered Yoga Teacher through the Yoga Alliance. An organic and natural living enthusiast, Kara truly believes that a healthy body makes a healthy mind, equaling a healthy soul.  Kara loves connecting with the Delirium members and seeing them make changes to better lives each time they show up in the studio. 

When Kara isn’t training or teaching yoga, she can be found in the kitchen creating healthy meals for her family, exploring the great outdoors, or cuddled up with her husband watching a good thriller.  Kara and Del, co-Owner of Delirium, met in a “past life” and are so happy to work together to provide well-rounded fitness opportunities at Delirium Fitness.

Our member spotlight is Braiden Reyes.  Braiden has amazing positive energy and works hard in class alongside his wife, Shannon.  His devotion to his new lifestyle is what earned him the member spotlight!

I own a plumbing company and have a house, 4 kids (ages 16-20) and 2 dogs. I am stretched so thin for time as it is and me and Shannon enjoying going to class together. It’s something that she and I can do together and I don’t want to take away from that or commit to something that I may not be able to give my all. 

My fitness journey began when I weighed 330lbs and my doctor and life insurance rep had a heart to heart conversation and said I need to make some changes. It all started around Thanksgiving of 2018. I first started with just trying to eat 100% better and smaller portions. It was a real struggle at first and I did a lot of reading about the food that is good and bad and how what foods we eat determines so many factors inside our bodies. I decided to try 16 hour fasts. It has worked well for me and now that I’m used to it, it’s everyday life for me. I wanted to make sure this decision wasn’t a “diet” but more of a lifestyle change. 

I have been plumbing for almost 20 years. I may only be 38 but my knees feel like I’m 60. My doctor told me if I lose weight my knees would feel better (he was right). I needed to find something I enjoyed that was low impact to my knees so I decided to try spinning. Shannon works with a woman that comes to Delirium and she suggested it. I figured anything is worth a shot at least once. That was at the beginning of December 2018. 

As of today, I have lost a total of 57 pounds by mostly proper eating and spinning 2-3 times per week.

I have witnessed noticeable changes from exercise and weight loss. I have battled with sleep apnea for years. I haven’t had another sleep study since the weight loss but I definitely sleep much better. My knees rarely hurt anymore. I seem to have a lot more energy. I’m In a overall better mood. I feel more productive and I’m literally swimming in my clothes from the weight loss. 

The main thing I love about cycling is that is low impact on my joints. I also enjoy cycling in a group with an instructor and music. I love the accomplishment you feel after a hour of riding!

Delirium Fitness is a great comfortable place to work out. Everyone always is friendly and supportive and the atmosphere is very family like. The facility is small and clean and inviting. The bikes are well maintained and nice to ride. All the instructors are great and have different strengths in their instructing. We have definitely found our favorites!

Meet Melissa!  She is always ready with a smile and great playlist!  Melissa is in our spotlight this month because of her positive energy and encouragement during classes!

Andrea is so dedicated to fitness that she ends her hectic work day (as a staff scientist in a molecular biology laboratory at UM) with a run, some PT exercises, and a cycling class at Delirium.  After that, she has a long commute back to Rochester…