Fitness Together - Andover

MAY 2012 NEWSLETTER

Thu, 17 May 2012 11:33:00 -0500

In This Issue

Nations Stroke Awareness Month

Homemade Peanut Butter Chocolate Protein Bars

Referral Bonuses!

Fitness Together

166 N Main Street

Suite 3A

Andover, MA 01810

www.FTAndover.com

978.623.8181

Hours by appointment

Monday - Friday

5:00am - 9:00pm

Saturday

6:00am - 12:00n

HAPPY BIRTHDAY!!!!

Join us in wishing the following clients a very happy birthday this April

Rob M

Janet M

Amanda S

Paul O

PACK SESSION

AVAILABILITY

We are looking to add an afternoon PACK session!

If you are interested in a 1:00pm session time, give us a call today!

*Saturday Drop In

8:15am

*must have 2 participants to hold the class. Must register by Friday morning.

Click below to learn more about our trainers.

Dear FT Clients & Friends,

If you've been struggling to reach your goal or find that you've hit a plateau it's time for a change. That could mean a change in your routine, your cardio workouts or even your nutrition. Our bodies are incredibly adaptable! We've found over the years that the biggest factor is usually nutrition. The only way to make real progress and learn how to eat for YOUR body is to track everything you eat. Yes, EVERYTHING! You'll be surprised what you learn about your body. Become your own nutritionist, start logging and learning now. To get you started schedule a few one on one nutrition sessions or join us for Group Nutrition once per month. Ask Karen for more details.

The FT Andover Team

National Stroke Awareness Month:

Be Healthy, Be Aware, Save a Life

As we prepare for summertime activities, we typically are focused on achieving a strong, fit and healthy body. In honor of National Stroke Awareness Month this month, elevate your body's fitness to new levels by focusing on the importance of maintaining a brain healthy lifestyle, while understanding the risk levels and signs of a stroke.

According to the American Stroke Association (ASA), a stroke is a "brain attack," as opposed to the most commonly known "heart attack," that affects the arteries leading to and within the brain. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When this happens, part of the brain cannot get the blood (and oxygen) it needs, so it starts to die. While heredity can play a big part in the risk factors associated with stroke, lifestyle choices and patterns can be leading contributors to reducing the risk of this life threatening disease.1

Three Important Factors to Lowering Stroke Risk

High Blood Pressure: High blood pressure is the leading cause of stroke and the most important controllable risk factor. According to industry research, there is a 55 percent increase in your stroke risk if you have prehypertension, which is blood pressure levels of 120 to 139 or 80-89 diastolic.2 Living a healthy lifestyle that can help to lower blood pressure levels includes exercising regularly, eating a healthy diet, limiting alcohol intake, avoiding tobacco, reducing caffeine consumption, reducing stress, reaching out to family/friends for ongoing support, and visiting your doctor regularly.3
Healthy Diet: The way you feed your body not only contributes greatly to your body's overall health and fitness, but also works to lower your risk of heart and brain disease. Research suggests that low fat, low cholesterol diets that include dark vegetables and fruits, which contain antioxidants, may reduce the risk of heart disease and stroke. In general, dark-skinned fruits and vegetables (kale, spinach, brussel sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant, prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries) have the highest levels of naturally occurring antioxidant levels. Cold water fish contain beneficial omega-3 fatty acids (halibut, mackerel, salmon, trout and tuna) and some nuts (almonds, pecans and walnuts) are a good source of vitamin E antioxidants.4
Physically Fit Lifestyle: Constant, regular physical activity is the cornerstone to a fit body, healthy heart and strong brain. Physical activity 3-4 times a week in 45-60 minute increments is important for maintaining good blood flow throughout the body and to the brain, encouraging the growth of new brain cells, and significantly lowering the risk of heart attack, diabetes, high blood pressure and stroke. The personal trainers at Fitness Together can help you put an individual or small group workout plan in action to help you elevate your health and fitness goals, while reducing your risk of brain and heart disease.

Know the Signs to Act FAST

The ASA reports that the chance of having a stroke approximately doubles for each decade of life after 55; however, the risk of stroke can affect anyone at any age. It is essential to know the signs of stroke so that you can act quickly if you or a loved one is showing any of the following signs. Time is of the essence when it comes to strokes.

The ASA has released a new stroke detection method called FAST, which stands for the four items to check in a suspected stroke victim - Face, Arms, Speech, and Time. Specific stroke warning signs include:

Sudden numbness or weakness of the face, arm or leg, especially on one side of the body. Ask them to smile and raise an arm. If the face droops or looks crooked and/or if a raised arm droops down, then these are signs of a stroke.
Sudden confusion, trouble speaking or understanding. Ask them to repeat a simple sentence like, "The sky is blue." If they slur their speech or sound different, then this could be a sign of stroke.
Sudden trouble seeing in one or both eyes. Ask them to read a sign a short distance away with each eye. If they have difficulty making out words or letters that they normally can see, this could be a sign of stroke.
Sudden trouble walking, dizziness, loss of balance or coordination.
Sudden severe headache with no known cause.

By living a lifestyle that includes healthy food, fitness and awareness, you are equipping yourself with the tools to reduce the risk of disease and prepare yourself for identifying the signs of stroke for yourself and your family. Certified personal trainers at Fitness Together are available today to help you get started on living a heart and brain healthy lifestyle that focuses on consistent exercise and healthy eating. Contact your local Fitness Together studio to begin one-on-one personal training or group PACK training focused on a healthy you.

Sources

1 American Stroke Association

2 Neurology

3 Mayo Clinic

4 Alzheimer's Association

Peanut Butter Chocolate Protein Bars

Protein bars are a convenient way to get a meal in when you're on the run. The problem is, most of these bars have too much sugar and are basically a glorified candy bar. Try these homemade protein bars for a nutritious alternative.

Ingredients

cooking Spray
1/2 c quick oats
1/2 c skim milk
1 c egg whites
1/2 Tbsp vanilla extract
2 scoops chocolate protein powder
1/2 c splenda granulated
2 Tbsp whole wheat flour
1 Tbsp unsweetened cocoa powder
3/4 tsp baking powder
1/8 tsp salt
5 Tbsp natural peanut butter

Preparation

1. Preheat over to 350 degrees. Spray an 8 x 8 pan with cooking spray
2. in a microwave safe bowl, combine oats and milk. cook for 60 seconds. cool, mix in egg whites and vanilla
3. In a large mixing bowl, combine the whey protein powder, splenda, flaxseed, flour, cocoa, baking powder and salt.
4. add oatmeal mixture to dry ingredients; mix just until everything is moist and pour into pan
5. Place peanut butter in a microwave safe bowl and heat for 45 seconds or more if needed. Spoon peanut butter over batter in pan and swirl with a knife tip.
6. Bake for 10 minutes; allow to cool completely before cutting into 8 bars. indiviually wrap and store in freezer or refridgerator. Unwrap and microwave 30 seconds to warm.

Nutrition Information Per Serving

Protein: 13g
Carbohydrates: 10.8g
Fats: 8.7g
*to reduce fat use PB2
* to make Vegan: use egg subsitute and almond milk or other non dairy milk

Earn Free Sessions	FITNESS TOGETHER REFERRAL PROGRAM When you introduce Fitness Together to a friend and they join our program, we will add a free session to your account. Need help getting them in here? No problem, let us know who they are and we'll do the rest. Drop by our office for more details
* Applies to new clients only

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.

-----------------------------

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