The Body Mass Index is the most used measurement to classify Bodyweight conditions. It is a useful tool to screen the general population, but it fails to differentiate fat mass from lean body mass. Using BMI, for heavy athletes or bodybuilders with a large amount of muscle mass can mistakenly fall withing moderate- to high-risk categories.

BMI =weight (KG)/height (m2)
BMI= [weight (lbs)/ height (inches2)]x703

< 18.5 underweight
18.5–24.9 normal weight
25.0–29.9 overweight
30.0–34.9 class I obesity
35.0–39.9 class II obesity
≥ 40.0 class III obesity 

>25 has shown an increased disease risk for type 2 diabetes, hypertension, and CVD

TIPP: If you find your self at 25 or higher, you should consider being more active for your health. Achieve 180 min per week on a bike with a heart rate at 110 bpm. Make sure each session takes at least 10 min, and your health will appreciate it

Get more detailed information about your body weight and ask your Personal Trainer. Heikoach offers free Body Fat measurement. Or measure your Bodyfat. Here is a Link that calculates your Body-Fat for you.

If you don’t have a fat caliber yet, you can order your Caliper or ask your trainer.

Legume – Study Fact!

The FHILL longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity. […] Legumes have been associated with long-lived food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).
Do you want to read the study?

5 Legumes soup mix with Barley


For the dried bean mix
Makes one large pretty jar for yourself or 8-pint jars for gifts.

  • 32 ounces barley
  • 32 ounces green split peas
  • 16 ounces dried green lentils
  • 16 ounces dried black beans
  • 16 ounces dried pinto beans
  • 16 ounces dried navy beans

Ingredients for the Soup (you can print these instructions to include with a pint jar gift)

  • 16 ounces barley and 5 legume soup mix – dried
  • 32 ounces vegetable broth
  • 2 cups of water
  • 1 tablespoon extra virgin olive oil
  • 1/2 cup small white onion, diced
  • 1 1/4 cups carrots, chopped
  • 1/2 cup tomatoes, chopped
  • 1 teaspoon of sea salt
  • 1/2 teaspoon celery seed
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper


One recipe to attach to a pint gift jar.

  • Empty the pint jar in a large stockpot and cover with water by two inches.
  • Let set overnight, the beans will swell.
  • Drain the beans and place them back into the stockpot.
  • Add vegetable broth and water.
  • Bring to a boil.
  • Cover, turn down the heat and cook 1 1/2 hours.
  • While this is cooking:
  • Heat the oil in a skillet.
  • Saute the onion for 5 minutes.
  • Add the carrots and cook one more minute.
  • At the end of the cooking time for the beans add this sauteed mix.
  • Add the tomatoes and all of the spices. Bring back to a boil then turn down to medium and cook 30 more minutes.
  • Taste for seasoning with possibly a little more salt.
  • Ready to serve.

Read more from the author of this recipe Ginny McMeans

Active Lunch Break

The Active Lunch Break (ALB) is a short but effective form of exercise at work. With a professional “Koach” 1-2 times per week, your team will get mobilized, participate in moderate stretching, strengthening, and mental activity for a successful work-life balance.

After these exercises and a healthy lunch, your team will be recharged at the end of the break. Everybody can stay in their work clothes and we will avoid getting sweaty.

Are you interested to learn what Heikoach can do for your team?



#6 Broken leg, so what?

Train your lower back!
Most people get back pain after a period of inactivity. We want to prevent any issues. These are a few variations for an easy start.

This is an exercise for people who don´t have any problems otherwise it could hurt. Ask your Personal Trainer before you start with any of our workouts.


#5 Broken leg, so what?

If we can´t run or ride the bike…

… we can go fishing!

Maria was looking for a sport to replace her daily bike ride. The fact that she can´t bear weight on her leg brought us into the pool at the Rec Center in Truckee. With her motivation and my experience, we can train for 40 min.

I am happy to see some progress.

#4 Broken leg, so what?

Same day, same session, last exercise.

As our first training day after the accident, we finished our workout with push-ups. Maria can´t bear weight on her left leg, so she has to balance entirely on one leg, which becomes quite exhausting.

We’re happy to be able to start this training. Even though we can´t train the broken leg, it will benefit from the other exercises.
Meanwhile, we’ll work on the mobility of the broken leg with a resistant band.

Subscribe to Heikoach and stay up to date on Maria’s progress!

#3 Broken leg, so what?

One of the basics is ROWING! Primarily,  we’re training the upper back, but also involves our biceps and forearms.

Watch our blog to see more exercises and how we will rehab from a broken leg.

Do you want to improve your performance?


#2 Broken leg, so what?

After the one leg squat, we moved on to the BUTTERFLY REVERSE OVERHEAD. That’s a great exercise to train your upper back and shoulder strength.  Moreover, you will improve your mobility in your shoulders.

Watch our blog to see more exercises and how we will rehab from a broken leg.


#1 Broken leg, so what?

My dear broke her leg 4 weeks ago. Luckily she got her personal Koach for free (:  Sadly she can´t bear weight on her broken leg but we decided to try some modified workouts instead of waiting.

No excuses for us!

This is our ONE LEG SQUAT supported by holding rings. After a few tries, she learned how to balance and we were ready for 3 sets of 5 repetitions.

Watch our blog to see more exercises and how we will rehab from a broken leg.