Fitness Together - Andover

Exercise of the Week: Mountain Climbers

Fri, 21 Oct 2011 05:20:00 -0500

Mountain Climbers are tough, but they are an effective full body exercise that challenges the legs, core and heart rate. When you don’t have much time and want to get a good workout, mountain climbers are a great choice. Mountain climbers are a high intensity exercise that will get your heart rate up and add a burst of cardio to your workouts. As far as bodyweight exercises go, they are one of the best! But what is the correct way to perform them? How do I know if I’m doing them right if my trainer isn’t there to tell me?

DO:
1. Begin in a push-up position
2. Keep your neck elongated (Don’t let that head drop!)
3. Keep your abdominal muscled contracted throughout the entire exercise.
4. Start the movement by bringing the right knee to the chest and back to starting position.
4. Quickly alternate to the left leg and continue this movement for anywhere from 30 seconds to 3 minutes

DON’T:
1. Let your hips come up out of alignment with the neck and shoulders!!
2. Jump up and down very high between reps; make the movement as smooth and fluid as possible.
3. Start out too fast. Find a good pace that you can maintain for the duration of the exercise.

TO MAKE THIS EXERCISE EASIER, start your pushup position with your hands on a bench or coffee table. This way, you don’t have to support as much as your bodyweight as you do when you do mountain climbers from the floor.

TO MAKE THIS EXERCISE HARDER, perform with hands on a Stability or Bosu Ball, or try wearing a weight vest (for extreme clients only!)

Pumpkin Sage Polenta

Wed, 12 Oct 2011 19:38:00 -0500

It will thicken if you make it ahead of time; just thin it with water or chicken broth. Re-warm it over medium-low heat, stirring with a whisk. Use a vegetable peeler to shave the Parmesan cheese.

Yield: 8 servings (serving size: 3/4 cup)

Ingredients

2 1/2 cups 1% low-fat milk

2 cups water

3/4 cup canned pumpkin

1 1/4 teaspoons salt

1 1/4 cups instant dry polenta

3/4 cup (3 ounces) grated fresh Parmesan cheese

2 tablespoons 1/3-less-fat cream cheese

1 tablespoon chopped fresh sage

1/4 cup (1 ounce) shaved fresh Parmesan

Preparation

Bring milk and water to a boil in a large saucepan over medium heat. Add pumpkin and salt; stir with a whisk. Reduce heat to low, and gradually whisk in polenta; cook 1 minute or until thick. Remove from heat. Add 3/4 cup grated Parmesan, cream cheese, and sage; stir until cheeses melt. Top with shaved Parmesan. Serve immediately.

Nutritional Information: per serving

Calories: 197

Calories from fat: 21%

Fat: 4.7g

Saturated fat: 3g

Monounsaturated fat: 1.4g

Polyunsaturated fat: 0.1g

Protein: 10.1g

Carbohydrate: 28.7g

Fiber: 3.2g

Cholesterol: 14mg

Iron: 1mg

Sodium: 614mg

Calcium: 253mg

APRIL NEWSLETTER!

Mon, 11 Apr 2011 12:18:00 -0500

Click below to get studio news, fitness articles and recipes Fitness Together, Andover recommends!

http://myemail.constantcontact.com/Fitness-Together-s-Newsletter.html?soid=1102339739179&aid=tWHed9F5Mfg

SUMMER KICK START PROGRAM!

Tue, 29 Mar 2011 12:22:00 -0500

SEIZE THE SUMMER, PREPARE NOW!

Call TODAY to schedule your Free Session & Consultation!

There's still time to welcome Summer 2011 with more energy, confidence and a return to the way you used to feel and look!!

During the month's of April, May and June we are offering a fantastic Summer Kick Start Program to get you to your personal goals! We are very excited about this and would love you to be apart of it!

CALL THE STUDIO TODAY AT 978-623-8181!

New Years Resolution!

Mon, 03 Jan 2011 12:21:00 -0600

POST YOUR HEALTH AND FITNESS RESOLUTIONS!!!

Tired of never reaching your resolution goals? Don't let it happen again this year!

Creating Your 2011 New Year’s Resolution Recipe for Success

It’s that time of year again when many of us make New Year’s resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success.

According to the dictionary, a “resolution” means both a firm decision and a firmness of purpose, or determination. The decision part of the resolution equation should be planned out carefully. Here are five tried and true tips for New Year’s resolution success that incorporate both decision and determination:

Set attainable goals. The biggest mistake people usually make in outlining their New Year’s resolutions is to set unattainable goals. Try to set achievable goals so that you’re ensured of success. It’s important to understand that big changes come from a combination of many small changes over time. Instead of making a New Year’s resolution to lose 30 pounds (and you haven’t been at that goal weight since high school), why not set a goal to lose 5 pounds by Valentine’s Day?
Get support from a personal trainer. Change is always easier to accomplish when another person is cheering you on. Two heads are better than one when it comes to making decisions and the determination to complete your goals. Share your resolution verbally with someone you trust. Talk about your plans with another person and review them often, together. A verbal commitment can help people cement a firm decision in their mind.
Plan ahead and outline a schedule for getting you to your goal. Tracking your progress is extremely helpful for keeping you on target. It also allows your support person or trainer to help you more efficiently. And don’t forget to reward yourself with small gifts for succeeding with your weekly “mini-goals.”
Never strive for perfection. Everyone has a temporary blip where they fall off the horse occasionally, especially under times of duress. Lapses are an important part of the process of making successful permanent changes. Share these temporary setbacks with your trainer and it will ultimately help you to strengthen your resolve.
Visualize yourself after you’ve attained your goals. Visualization can be a strong motivational tool for many people, particularly when they “see” the positive rewards of making those behavioral changes.

Donate to ADA Step Out: Walk to fight Diabetes

Wed, 26 May 2010 00:00:00 -0500

Last year more than 100,000 walkers from around the country joined in the fight against diabetes because they knew that together we can stop diabetes. Each step they took and every dollar they raised helps the American Diabetes Association provide community based education programs, protect the rights of people with diabetes and fund critical research for a cure.

Each of our team members at Fitness Together, Beverly have committed to walk a specific about of miles before the final walk in Boston, MA on October 23, 2010.

If you would like help fight Diabetes by sponsoring one of our team members or make a general donation please click on the link below. You can then scroll to the bottom of the page and click on the person you would like to sponsor. If you do not see their name there please contact the studio for further information 978-623-8181.

http://main.diabetes.org/goto/ftandover

Fitness Together Named Official Health and Fitness Sponsor For American Diabetes

Tue, 11 May 2010 00:00:00 -0500

Fitness Together Named Official Health and Fitness Sponsor For American Diabetes Association of Eastern New England’s Step Out: Walk to Fight Diabetes

BOSTON, Mass. – (May 3, 2010) – Fitness Together Massachusetts Owners Group, which specializes in one-on-one personal training, has assembled a record-setting 40 fitness studios across Massachusetts and Rhode Island to serve as the Official Health and Fitness Sponsor for the American Diabetes Association of Eastern New England’s Step Out: Walk to Fight Diabetes.

From May through September, participating Fitness Together studios will raise a minimum of $40,000 [$1,000 per studio] for the ADA Eastern New England Chapter. Clients at each studio will have a chance to sign up for the Fitness Together “Cardio for a Cure” program, collecting donations from family and friends for each mile they log doing exercises like walking, running, biking and swimming. The public is invited to join in and can sign up for free at any participating Fitness Together studio.

“It’s a natural fit for our clients to make the most of their workouts and support a fantastic cause at the same time,” said Jeff Jervik, president and CEO of Fitness Together Holdings, Inc. “Diabetes is a major health issue affecting more than 24 million Americans. Diabetes incidence continues to grow, now reaching epidemic proportions and it’s a disease that deserves more attention, deeper support, broader education and swifter action from people and organizations that can help like Fitness Together.”

Proceeds from the “Cardio for a Cure” program will be tallied in October when Fitness Together also sponsors three ADA Step Out: Walk for Diabetes events. The walks will take place Oct. 16, in Worcester, Mass., Oct. 17 in Providence, R.I. and Oct. 23 in Boston.

“We are very appreciative of the Massachusetts and Rhode Island Fitness Together studios and their teams of trainers for taking on this important issue”, said Chris Boynton, Executive Director for the Eastern New England area of the American Diabetes Association. “Fitness Together’s mission to help their clients live healthier, happier lives is very much compatible with our mission to prevent and cure diabetes and to improve the quality of life for all those living with the disease.”

Separate from the money that Fitness Together raises for the ADA chapter, the studios have announced that they will also sponsor a health study to examine the impact of fitness and exercise on Type 2 diabetics who sign up at their studios this summer. Details of the six-month study will be announced soon.

About Fitness Together Holdings, Inc.:

Based in Highlands Ranch, Colo., Fitness Together Holdings, Inc., is one of the world’s largest wellness organizations. The parent company oversees Fitness Together Franchise Corporation, http://www.fitnesstogether.com, a one-on-one personal training fitness franchisor established in 1983 that began franchising in 1996, and Elements Therapeutic Massage, Inc., http://www.touchofelements.com, a massage therapy franchisor that began franchising in 2006. Today, the combined franchise network has hundreds of franchises sold across the United States, Costa Rica, Brazil, Israel, Ireland, and Canada.

Franchise Information:

Fitness Together and Elements Therapeutic Massage are each actively selling franchises. If you are interested in changing your life and the lives of others, please visit http://www.fitnesstogether.com/franchise/ and http://corp.touchofelements.com/franchise/ or call 877.663.0880 ext. 10 for more information about franchise opportunities.

Top 10 Eating Strategies for Permanent Weight Loss

Tue, 13 Apr 2010 00:00:00 -0500

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds!

1. Eat healthy to stay healthy.

Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate.

Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. Learn how to control emotional eating.

Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions.

Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

5. Keep a journal.

Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. Weigh yourself often.

Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. Get support and rewards for your successes.

Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

8. Eat small, frequent meals.

The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

9. Choose the macronutrient content of your meals wisely.

The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio.

The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.

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Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. For more information about how Nutrition Together can help you succeed at your weight loss goals, contact John Smith, Owner xyz Fitness Together.

3 Ways to Kick the Habit...

Tue, 13 Apr 2010 00:00:00 -0500

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine. Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

1. Keep your eye on the prize.

You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.

Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!

2. Schedule a consistent workout time.

Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.

Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.

3. Use the power of a pro to keep you on track.

You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator.

Scheduling sessions with a personal trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

Article provided by Lisa Swanson, Owner of Fitness Together, Andover & Beverly, MA