Fitness Together - atlanta

January Tip of the Week 2: Red Wine over White

Mon, 07 Jan 2013 05:51:00 -0600

Red Wine over White

Cheers to a longer life! Drinking one glass a day of red wine (with food) has been linked to greater longevity. Since red wine has ten times the antioxidant content of white-be sure to “go red” next time you decide to partake in spirits.

Additional reading:
Red Wine Benefits

In health,

Your friendly staff at

Fitness Together North Buckhead

FitnessTogether.com/NorthBuckhead

March Recipe

Wed, 07 Mar 2012 17:11:00 -0600

Nutrient Brief: Raging Raspberries

Sun, 19 Feb 2012 11:53:00 -0600

Tart, yet sweet, the raspberry is among nature's super-fruit. An interesting fact is that the raspberry derives from the family of flowers belonging to the rose.

Until recently, the raspberry has lived under the cloud of other super-fruits such as blueberries. Thanks to the Dr. Oz show though, raspberries are going front and center for the ketones they contain to help you lose weight. Rather than put the focus on unsubstantiated science of raspberry ketones (as there will never be a magic pill to lose weight), I'm going to put the focus on the health benefits of raspberries.

Like many other berries, raspberries are full of antioxidants (aka phytonutrients). This gives them a high ORAC value (oxygen radical absorbancy value), which means the ability to "soak up" free radicals. In particular, they contain phenolic flavonoids such as anthocyanin and quercetin (and many more). There is so much antioxidant rich benefits of raspberries, I can't really give it due justice in this nutrient brief.

Here are some quick nutrient facts:

Raspberries are very high in fiber at ~8 grams per serving.
A very low glycemic load of 3 out of a scale going up to 250 (i.e. very low in sugar, ~5 grams).
They contain a little over 30mg of Vitamin C, meeting 50% of RDA.
Most notably, they are contain high amounts of manganese, meeting 40% of your daily requirement.

Another interesting fact is the sugar alcohol xylitol (found in many sugarless products) is created from raspberries. Though I advocate the consumption of the raspberries versus using xylitol, it explains why thousands of tons of raspberries are produced yearly. With the U.S. coming in third, Russia and Serbia produce nearly 50% of the world's raspberries.

In addition to eating raspberries, add them to your yogurt, oatmeal, smoothie, or even a salad. Though you may lose the fiber, raspberry vinaigrette is a delicious low sugar, low fat, and low sodium salad dressing.

written by

Kelly Huggins, A-CPT

Exercise Science, BS

Fitness Together Fitness/Nutrition Coach

Healthy Heart, Healthy You!

Wed, 08 Feb 2012 06:41:00 -0600

Heart candies, heart shaped valentines and chocolate hearts are everywhere this time of year, but the heart that should be getting your undivided attention everyday is the one in your chest that works 24/7 to power your body and fuel your internal system. As the powerhouse of your body, the heart needs to run in tip-top shape for overall health and fitness. To celebrate National Heart Month this February, give your heart and body the gift of longevity and health by starting a heart healthy fitness regimen that focuses on metabolic cardiovascular exercises and combines muscle pumping strength workouts with healthy nutrition choices.

Feel the Love with High Intensity, Heart Healthy Cardio

A strong heart drives a healthy body and metabolic cardiovascular training is the key to not only living a heart healthy lifestyle, but also to feel better, look better and perform better throughout your life. Although nutrition and strength training are important elements to physical fitness, you can’t rely solely on one or the other to achieve overall health and fitness well-being. A recent study from Duke University found that when compared with strength training alone, cardio exercise is the most efficient and effective way to lose the belly fat located deep within the abdominal cavity, which is the kind of fat that is the most damaging to your health and heart. Specifically, aerobic training burned 67 percent more calories in the study when compared to strength/resistance training.1

The first step to a healthy you is establishing a strong cardiovascular foundation to jumpstart your body’s metabolism, increase stamina and energize your body’s cells by pumping oxygen rich blood throughout your body. This leads to not only burning away excess fat, but lowering cholesterol and blood pressure, and reducing the risk of heart attack and cardiovascular disease. Studies show that high intensity metabolic training in particular is a leading force to reducing heart attack risk and improving physical fitness. In fact, a recent study from the American College of Sports Medicine (ACSM) found that three hours per week of vigorous exercise can cut a man’s risk of heart attack by 22 percent.2 High intensity cardio exercises can range from wind sprints to moving jump squats and plyometrics.

Make Time for Heart Pumping Workouts

While cardio training is king to heart healthy fitness, strength training is an integral counterpart to attaining optimal health and fitness. Strength/resistance exercise allows for developing and maintaining muscular fitness, strength and lean body mass gains, as well as strengthening of connective tissues, increased bone mass and metabolic rate.

Heart healthy exercises that fuel your body with lasting benefits long after you’ve left the gym don’t have to eat up your entire day. As little as 15 minutes a day of metabolic cardio training, combined with 15 minutes of strength intervals, may be all you need. According to industry studies, 15 minutes of total body resistance training can elevate your resting energy and boost metabolism by 6 percent for up to 72 hours,3 and those who added intervals into their fitness routines for two weeks burned 36 percent more fat than those who stuck with traditional exercise routines.4 A 45-minute interval circuit workout that combines a handful of high impact cardio exercises, such as box squat jumps, mountain climbers and burpees, with total body strength exercises, such as weighted lunges with bicep curls and wall sits with shoulder presses, can quickly and effectively build your heart and body’s strength and endurance.

Active Lifestyle, Active Heart

According to the American Heart Association (AHA), seven out of ten Americans don’t get enough physical activity on a daily basis. In today’s fast-paced, over scheduled world, carving out time for physical activity can be a daunting task, but it doesn’t have to be if you focus on adding cardio elements into your workouts, as well as your everyday activities. The AHA recommend that healthy adults under the age of 65 engage in moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three times a week; paired with strength training exercises.5

Working out regularly with a professional trainer one-on-one or in a small group setting is a critical component to keeping your heart healthy and strong, but complementing your regularly scheduled total body workouts with cardio activities throughout your day also helps to promote a healthy and active lifestyle. The following simple tips will help you get a move on and add heart healthy activities into your daily lifestyle.

● Instead of wasting time searching for the closest parking spot, pull into the furthest spot away from the door and enjoy the extra walk to the building.

● Use the stairs at work and for appointments instead of the elevator.

● Walk or bike your kids to school and use two wheels (or feet) instead of your car when running neighborhood errands.

● Take a 10-minute activity break at work to stretch or take a quick walk.

● Walk to visit co-workers instead of sending an e-mail message.

● Instead of sedentary nights out to the movie theater, take your spouse or friends out for a night of dancing.

Heart Healthy Nutrition

You will look better, feel better and perform better mentally and physically if you fuel your body with foods that are nutrient rich and support a strong cardiovascular system. Foods that enhance cardiovascular health can include Mediterranean type foods such as lean proteins, olive oils, dark leafy greens for a strong heart and blood vessels, whole grains and fiber such as oatmeal and brown rice. Researchers also have found evidence that the high levels of antioxidants found in spices with bold flavors such as cinnamon, rosemary, oregano, black pepper and garlic powder can reduce fat levels in your blood linked to heart problems by 30 percent.6

A healthy body and a healthy you start with a healthy heart. Adopting healthy lifestyle habits such as cardio exercises, strength conditioning and healthy eating will not only strengthen your body’s heart and lower your risk of disease, but it also will help you live your life looking, feeling and performing better. Certified personal trainers at Fitness Together are available today to help you get started on living a heart healthy lifestyle. Contact your local Fitness Together studio to begin one-on-one personal training or group PACK training focused on a healthy heart and a healthy you.

XXX

Sources:

1 Duke University Medical Center, The Effects of Aerobic versus Resistance Training on Visceral and Liver Fat Stores, Liver Enzymes and HOMA from STRRIDE AT/RT: A Randomized Trial”, AJP, Endocrinology and Metabolism, 2011.

2American College of Sports Medicine, “Vigorous Physical Activity, Mediating Biomarkers, and Risk of Myocardial Infarction,” Medicine & Science in Sports & Exercise, October 2011.

3European Journal of Applied Physiology, 2011.

4 Journal of Applied Physiology, “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women,” April 2007.

5American Heart Association, www.heart.org.

6 Pennsylvania State University, “A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Menhttp ://jn .nutrition .org /content /early /2011/06/22/jn .111.138966.abstract ?cited -by =yes &legid =nutrition ;jn .111.138966 v 1 - fn -1#fn -1,” The Journal of Nutrition, 2011.

Go Wild for Salmon!

Wed, 25 Jan 2012 17:52:00 -0600

Everywhere you turn—magazines, websites, news shows—there are lists of “12 superfoods”, or “eat these 5 foods every day to lose weight”. While we here at Fitness Together North Buckhead do not always support the latest fads or diet crazes, some of these lists do include some great foods. One such food that appears on many of these lists is salmon. Perhaps if you have been following our nutrition blogs, you have seen it there, as well.

There are many great reasons to add salmon to your diet (and by diet we mean your daily food consumption, not whatever the latest celebrity trend is), or continue to include it in your weekly food planning. Due to sustainability and contamination concerns, we recommend wild salmon over farm-raised.

Besides the possible dangers of mercury and PCB (polychlorinated biphenyl) content in farm-raised varieties, wild salmon has up to three times higher levels of vitamin D.

Salmon is considered an excellent lean source of protein, with 6 grams of protein and only 3 grams of fat per ounce. Adding a variety of lean protein sources to your daily food consumption helps maintain healthy blood sugar, stabilizing energy and hunger levels to help you reach your fitness goals.

Most of the fats found in salmon are healthy Omega-3 fatty acids. By now most of you have heard the benefits of consuming sufficient levels of this healthy polyunsaturated fat. They include lower risk for heart disease, stroke, and possibly cancer, as well as helping to lower bad cholesterol (LDL). Due to these anti-inflammatory benefits, it may possibly help ease the symptoms of arthritis and asthma, as well.

The fish is a good source of the mineral selenium, which also helps with inflammation. All these anti-inflammatory benefits make salmon a great post-workout food, especially when paired with some colorful vegetables and whole grains to get the full complement of nutrients your muscles need to repair and refuel.

Some of the other vitamins and minerals found in salmon include iron, zinc, calcium, vitamin E and a number of the B vitamins.

While fresh wild salmon may be out of some people’s weekly grocery budgets, you can get all the same benefits in canned salmon. At a lower price point, you can use salmon as an excellent alternative for tuna.

Katie Jensen, CSCS

NPTI Graduate

Fitness/Nutrition Coach

Nutrient Brief: Heart Healthy Oatmeal

Tue, 17 Jan 2012 07:54:00 -0600

Scientifically named Avena Sativa, the seeds of this plant are used to produce the edible oats that we commonly call oatmeal today. Oatmeal is one of the most popular breakfasts around the world. Originated from Europe, oats were first mainly used as feed for live stock.

The grains (oats) are divided into 2 categories:

Whole grains- Includes the endosperm (tissue or “fruit” of the grain), germ (reproductive part of the grain), and the bran (the hard outer layer of the grain). Commonly used in Quaker Oats.

Refined grains- The germ and bran of the grain is sifted out. Very highly processed (i.e. bleached and enriched) and even processed into flour.

Of course, your goal is to eat whole grain oatmeal. In a single serving of raw oatmeal (serving size ½ cup) contains 125 calories (25 of those coming from fat), 5 grams of protein, and 4 grams of dietary fiber (much of which is soluble fiber that lowers LDL cholesterol).

It is one of the only grains that are high in protein. With the high amount of Carbohydrates (27 grams per serving) and being low on the Glycemic Index, it promotes slow digestion. This will help keep you fuller longer and will not give you a sugar rush, like many cereals do. What a great start to your morning!

I know that oatmeal can be very boring on its own, but there are so many ways you can spice it up to your liking. Try adding some fresh fruit or cinnamon! Although some companies sell instant oatmeal with flavor already added, it is best to add your own flavor because they tend to add a lot of unneeded sugar to their oatmeal. You can even take it as far as adding oatmeal to your protein shake. Lately I have made a blended “concoction” of low sugar chocolate protein powder, oatmeal, plain Greek yogurt, flax seed, a little peanut butter, and a banana to start my day off with. It is delicious!

written by Jena Campbell

NPTI graduate

Fitness/Nutrition Coach

FitnessTogether.com/NorthBuckhead

SHAMROCK N ROLL RUN MARCH 11th, 2012

Mon, 16 Jan 2012 06:20:00 -0600

Dare to wear a kilt with us as we run through Atlantic Station wearing kilts. Contribuitions go to The Junior League of Atlanta. It's sure to be fun!

Date Sunday, March 11, 2012 @ 8:00 AM

Additional Date Information 5K & 10K - 8:00a.m

Address Atlantic Station - Pinnacle Lot off 20th Street downhill from Target (across from Pad 12)

Fees 5K/10K - $25 thru 2/29/12; $30 from 3/1/12 to 3/8/12. $35 at Packet Pickup..Tot Trot - $8.00

Brief Description

Sunday, March 11, 2012 Tot Trot (ages 5 & under) at 8:00a.m.; 5K @ 8:30 a.m. and 10K @ 9:00a.m. Online registration closes Wednesday 3/7/12 at midnight!!!!

CLICK HERE TO REGISTER- http://www.active.com/running/atlanta-ga/the-jlas-8th-annual-shamrock-n-roll-road-race-2012

Email ftgeorgia@fitnesstogether.com to join the Fitness Together team! YES! Some of us will be wearing kilts! Be brave!

Additional Information

FIRST 2500 REGISTRANTS WILL RECEIVE A NIKE TECHNICAL RUNNING SHIRT (Mens and Womens sizing) available to the first 2500 registrants in 5K/10K. All registrants after the first 2500 will receive a cotton race shirt.

Race Packets Packets can be picked up at West Stride (www.weststride.com) Friday, March 9 from Noon-9pm or Saturday, March 10 from 10am-5pm or race morning at the registration desk.

All registrants will receive a bag of goodies. There will be refreshments and door prizes. Tot Trot registrants receive a cotton shirt.

www.shamrocknroll.org

http://twitter.com/JLShamRockNRoll

http://www.facebook.com/ShamRockNRollRoadRace

Weight loss Resolution vs. Weight loss Solution

Wed, 04 Jan 2012 06:03:00 -0600

As you already know, you are expected to have a New Year's resolution and it is just as likely to come true as a birthday wish. Next to smoking, the resolution to lose weight is most common. To be honest with you, I have no problem if you have a resolution to lose weight. However, my concern is that the approach that you may have is all wrong. What you seek is a solution.

Know that the difference between a resolution and a solution is a resolution is 'what you want to do' (i.e. lose weight) and a solution is 'how you're going to do it' (i.e. diet and exercise). Here's some things you should ask yourself before starting any weight loss program: Are they promising quick results? There are always gimmicks and "quick-fix" weight loss plans that are promising fast results. Any time you see "lose 10 pounds in just 10 days" or something like that, run far, far away from it. Sure, you may lose weight, but in the end you will gain it all back (you know you will) and in the process you are going to damage your hormone balance and muscle tissue. Even though you lose weight, your body fat stays the same.

Is the Solution being provided one-dimensional? As with most cases, the solution they provide may help you "lose weight", however, the solution they provide is a misconception. Most of what is being presented to you out in the marketplace is going to represent themselves as being the only solution, yet in the fine print you will always see the disclaimers that tell the bigger story. What do you usually see in the disclaimer- FOR BEST RESULTS DO IN CONJUNCTION WITH EXERCISE PROGRAM. RESULTS NOT TYPICAL.

Is it Really Only about Weight? Answer this this question by asking this one... Are you wanting to lose weight, or are wanting to gain something too? Maybe it's to gain health or fitness (or both). Being in the health and fitness game as long as I have, I have known far more happier people who have something to gain. That seems to be true in all aspects of life. Chances are if you have something to gain, the solution you choose is going to bear more fruit and you will actually maintain the goal, whatever it may be.

Will it help you get fit too? You know that weight loss alone is not going to improve muscle tone, improve strength, improve bone mass, decrease blood pressure, improve vitality, etc. There are a lot of things going on at a subcellular level that have to change. These changes do not occur over night. It takes months and even years.

You must incorporate a long-term plan that incorporates the synergy of resistance training (not just weights), supportive nutrition, cardiovascular exercise, flexibility, rest. etc. Understandably, you may not know where to start. If you really want to transform your body (your life), then you can read my free report 5 Reasons New Year's Resolutions Fail and What You Can Do to Make them Work! Just click on the link.

Nutrient Brief: Lucky Black Eyed Peas

Fri, 30 Dec 2011 07:35:00 -0600

Also known as cowpeas, black-eyed peas have become an integral part of many southerners’ New Year’s Day meals. Supposedly, they bring prosperity in the upcoming year, these aptly named legumes bring more than just that to a well-balanced diet. Related article by Sheridan Alexander at About.com.

As many vegetarians probably know, these little guys are a great source of protein (5 grams per cup), starchy carbohydrates (~30 grams), and fiber (8 grams per cup), but they also contain the following nutrients (all nutrition facts based on 1 cup of cooked black eyed peas):

Folate (209 mcg)—Consumption is especially important for pregnant women (pregnant women need 400 mcg per day) preventing neural tube defects, also has a role in regulation blood homocysteine levels (linked to cardiovascular disease).

Calcium (211 mg)—Plays a role in metabolic functions of the body, bone formation and maintenance, as well as a role in the contraction of muscles (adults need 1,000 mg per day). Enjoy a bowl today!! (just make sure they are not cooked in pork fat…)

written by:

Katie Jensen,

CSCS Psychology, B.S.

NPTI Graduate

STOP!

Wed, 21 Dec 2011 13:11:00 -0600

Holiday season comes with great cheer, but it also comes with alcohol- and calorie-laden parties, sweet treats and busy travel schedules — all of which can make good excuses for why you can't keep exercising.

If you're already convincing yourself that you can't possibly fit in exercise this wintry season — because it's too cold, you're too busy meeting family obligations, or traveling between family and friends — you need ACE's tips on how to bust the 6 most common excuses.

Won't it be nice to enter the new year without having to start your exercise program from scratch and without extra holiday weight gain? Exercise will also help you beat holiday stress and keep energy levels up!

EXCUSE: It's too cold.

EXCUSE BUSTER:

Surely, with the temperatures dropping and the holidays being just around the corner, Mother Nature becomes a great excuse to avoid the gym or experience the great outdoors. If this is the case for you, bring the gym home — literally.

Stair steps, chairs, your living room floor, and doorways can all be easily converted for exercise. Use these body-weight-only exercises to keep your exercise routine on track.

EXCUSE: I don't have the time.

EXCUSE BUSTER:

With holiday gift-shopping, get-togethers, cooking, hosting and entertaining family members, time is more precious than ever. If you feel like you're too busy to fit in regular exercise, try combining exercise with some of your daily activities.

Park your car further away from the entrance at the mall; set up walking business meetings; take your dog for an extended walk; and create workouts with your co-workers during lunch. Recruit your family for fun, aerobic activities, such as taking brisk walks, engaging in a friendly snowball fight or visiting the public ice skating rink, the ski slopes or playing Nintendo Wii Sports video games. Physical activity is a great way to relieve stress, create team spirit and tighten emotional bonds.

EXCUSE: But I need to travel and can't take the gym with me.

EXCUSE BUSTER:

If you're traveling this Holiday season, you're not alone. Millions of Americans will be on the road or in the air, but that's still not a good enough excuse to stick your exercise routine on the backburner!

People who travel for extended periods of time in an airplane should stretch to avoid deep vein thrombosis, a potentially life-threatening disorder that occurs when a blood clot forms, and create an action plan to incorporate active breaks during extended car travel.

EXCUSE: I'll start fresh in January

EXCUSE BUSTER:

The new year does mean new beginnings, but wouldn't it be nice to start it with a headstart? New Year's resolutions are full of promise, but very few people actually keep them. By staying active through December, you can avoid the common new year pitfalls of doing too much too soon, which can often lead to burn-out or injuries.

EXCUSE: I can't get motivated when it's so dark.

EXCUSE BUSTER:

If you’re telling yourself, “I can’t hit the running trails in the mornings, because it’s still dark outside,” or say “I may as well drive home after work because it’s dark,” it may be time to recruit an exercise buddy or hire a personal trainer. Having the accountability and companionship may be just what you need to stick to the workout on your calendar — even when it is cold and dark outside.

If you can’t find a workout buddy, try a group exercise class like indoor cycling, Zumba and boot camp. The classes might add some needed variety — and fun — to your routine, too.

EXCUSE: I have so many holiday parties to attend!

EXCUSE BUSTER:

Yes, it’s definitely tough to stay on track when temptations like holiday treats are ubiquitous. While there is nothing wrong with splurging a little, you’re bound to feel better following a healthy diet while limiting your alcohol intake.

Useful tricks for party-goers include bringing your own healthy treat like a veggie platter; eating something healthy before going to the party; drinking a glass of water with every alcoholic beverage; staying away from the dessert tray; paying close attention to portion sizes; and avoiding going back for seconds.

Also, exercising before festivities helps prevent unwanted weight gain and fosters well-being, so try to fit in 30 minutes before you get ready for that party. If you don't have 30 minutes to go for a brisk walk, try breaking it up into three 10-minute walks!

Stress-proof the holidays

Thu, 15 Dec 2011 09:54:00 -0600

Stress-proof the holidays

By Carly Felton

For the AJC

The holidays are a time of cheer and celebration, of good spirits and familial camaraderie. However, the holiday hype can get to be too much, leading to pressure and stress, loneliness and depression. For many, the greatest challenge during this season is staying balanced.

According to Kathleen Hall, founder and CEO of the Stress Institute, “Stress is inextricably woven into the holiday celebration.”

For some it may be financial strain, the desire to give what others want, despite credit card debt and job loss. For others it may be familial discord and the pressure to include estranged in-laws and parents who don’t get along. Still more may be overwhelmed by travel plans, overcrowded airports and unhealthy food options along the way. And then there are those who have lost close family members or whose relationships are troubled and experience a deep loneliness.

But there are ways to cope.

“It’s important to assess what your particular sources of holiday stress may be,” said Gillian Green, who holds a Ph.D. in clinical psychology. “[Then] try to figure out what you can do to reduce the stressfulness of these sources.

“This may mean working on your approach to these sources — for example, reminding yourself that your child’s success in life does not depend on his getting a particular gift, even if he thinks it does — or changing what activities you engage in and how you engage in them.”

Heather Dickens, 28, an Atlanta art director, said she always feels pressured to find the perfect present for everyone on her list, so she plans ahead: making gift lists in advance, setting aside money as early as October and shopping online.

According to Hall, she’s doing the right thing. The best way to begin the holiday season is by making lists, she says, as the brain can be overwhelmed by too much information. She recommends taking advantage of smart phone applications and functions to store gift lists, grocery lists, recipes and more. This will cut down on multiple trips to the store.

Americans routinely overspend during the holidays. To avoid financial strain, Hall suggests creating a budget that includes food, gifts, travel, party clothes and decorations, and then sticking to it. Green agrees, noting that adults may decide to put a price cap on gifts throughout the family so no one feels cheated.

“I’m usually financially prepared, but family definitely stresses me out,” Dickens said. “Something about having everyone staying under one roof gets very hectic and I start to miss my much-valued alone time.”

Compounding the issue, Dickens and her husband make the rounds during the holidays, visiting three sets of parents, one of which requires a 13-hour car ride to Pennsylvania.

To make scheduling the visits easier, Hall suggests creating a family e-mail list. That way, family members can compare schedules and find out what they need to bring when visiting, such as pillows and blankets. Travelers should always bring their favorite music, movie, blanket or anything that comforts them anyway.

“Memorize stress-reduction techniques and teach them to others,” Hall said. “Keep a meditation app or affirmation app on your smart phone.”

Other stress-busting tips included exercise, such as walking up and down the airport concourse and stretching, packing healthy snacks like fruits and raw vegetables, and limiting alcohol and high-fat, sugary foods.

To avoid loneliness and depression, reach out to old friends, neighbors and relatives.

“We are less depressed when we are around those we love,” Hall said. Trying something new, such as a different way to decorate or a unique food, can help, too.

Another way to combat holiday depression is volunteering. Hall calls it “an instant pick-me-up.” Research shows that meeting like-minded people while helping those in need can improve your health.

“No matter the source of stress, managing holiday stressors is made easier by doing those things which generally support your body’s ability to regulate itself,” Green said. “The holidays are usually stressful, but each year we learn to take steps to manage it,” Dickens said.

Kathleen Hall, founder and CEO of the Stress Institute in Atlanta, shares tips for coping with holiday stress:

Write it down. Make lists for everything from gifts to groceries.
Budget. Create a budget and stick to it.
Be prepared. Pack an extra change of clothes when traveling and check in before you get to the airport.
Eat right. Make wise food choices, including omega-3s, vitamin B and spicy foods.
Practice traditions. Enjoy old rituals but make an attempt to start new ones as well.
Keep moving. Walk or do yoga to produce endorphins, the calming hormones.
Get a “helper’s high.” Volunteer in your community.
Use moderation. Maintain a majority of fruits and vegetables in your diet but don’t skip foods that make you happy.
Limit alcohol. Drink sparkling water with lime to create a sense of fullness.
Surrender. Reacting to every obstacle will raise your blood pressure. Instead, surrender to holiday travel as a classroom and learn.

For more information, visit www.stressinstitute.com.

Success in Fitness is not Determined by Perfection

Tue, 18 Oct 2011 07:38:00 -0500

Perfection can be defined as something entirely without any flaws, defects, or shortcomings. Oddly, many try to be perfect and when they fail to be perfect, they quit trying to be successful. When you think of the many great leaders in this world such as Abraham Lincoln, Benjamin Franklin, Albert Einstein, and Mother Teresa, based upon what we know about them on the surface, you may think they are perfect in their actions in how they lived. Yet, when you dig deeper into their lives, you find a lot of imperfection.

Did you know Abe Lincoln suffered with major bouts of depression? He was a great leader and communicator, yet on many occasions he lashed out in anger. What made Abe different than most is that he looked at what he could do better. Instead of dwelling on what he did wrong and remaining angry with himself, he forgave himself and focused on what he could do better next time.

When it comes to your life goals, whether in fitness, relationships, et cetera, you must move on. For example, if you splurge into a bag of chips, shortly after that moment you think, "wow, did I have to do that". You may find yourself feeling guilty, but you also find yourself feeling physically ill too. Eating the junk doesn't make you feel as good as eating the good stuff. I say, focus on how bad you feel. Learn from it! Before you buy that bag of chips at the store next time, recall the feelings you felt. That will deter you from getting those chips. It's also okay to reflect on what you did. Don't get angry and depressed about it. Instead, ask yourself what you can do to prevent or handle the situation better.

Don't try to be something you're not! Be who you are and work on what you got. Anyone can be beautiful. Don't try to live vicariously through a celebrity or athlete, etc. Trust me, they have they imperfections. Conversely, don't make excuses to not learn more about how you can do better. As the Greek aphorism goes "know thyself". To Know Thyself will take a lifetime. However, by striving to Know Thyself, the better you become.

With success comes many failures. Remember, that what you're striving for is success, not perfection. Take action and take risks. Know if you stick to something you will succeed and it will take time to achieve your goals. Also, forgive yourself of your shortcomings and focus on your accomplishments. By doing this as often as you need, you will find that you crave more of what is the right thing to do as it relates to getting fit and healthy, accumulating knowledge, and building relationships.

In health and Fitness, Kelly Huggins

Taking Childhood Obesity Serious

Mon, 17 Oct 2011 08:40:00 -0500

Are you taking Childhood Obesity Seriously enough?

SEE AD: Stop Childhood Obesity

You may have seen some recent advertisements from Strong4Life, addressing childhood obesity in Georgia (but really every where). It has a created a great deal of controversy (see article from Huffington Post). It has many people upset because they fear it reinforces the stigma that many kids (and adults) already face that are obese. It's understandable. For one, I am not a fan of using BMI testing that has many parents up in arms. Conversely though, I applaud the campaign for the most part.

Recently, I had the pleasure of participating in Family Fitness Fun night at my kids school Chalker Elementary. The emphasis behind the program is to participate in stamping out childhood obesity. As a matter of fact, before we started playing with the kids, one of the PE Coaches (Jeanne Huck) began to show us the steady incline of obesity the past 20 years from the CDC. In particular, she pointed out that Georgia is ranked 2nd in Childhood Obesity (more stats), only to be beat out by Mississippi. In fact, approximately 25% of the kids in GA are obese, compared to the national average around 15% (which is still dismal). Though I applaud what was being said, my concern is that our actions are still not reflecting what is being said. In other words, it's a mixed message.

created by Jeanne Huck PE Coach

As a parent, I get to see firsthand what is being done at kids functions. It actually has been an issue of contention for me, forcing me to hold my tongue (my wife usually has to listen to it). For example, some of the same parents who led the family fitness fun night are the same parents that turn around and give Oreo cookies to kids as snacks after a baseball game. Though it is admirable to do a fitness night, you can't turn around and send a conflicting message to the kids. You don't see professional athletes reaching for cookies and ice-cream after a ball game. At the school, they have ice-cream socials for kids who are in accelerated reader or if their class had the best attendance for family fitness night (a great contradiction) or other event.

Even if your kid is not obese, you must still keep their health in mind. Moreover, you have to consider the behaviors you are teaching them of which will set them up for life. It may not be a problem now, but it will be eventually. What I find most interesting is that parents will tell me to "lighten up". They say things like "it's okay this one time". Well, I ask, how often does "one time" occur? They will criticize my wife and I for teaching our children healthy behaviors, but if I were to criticize them for what they're doing, all hell would break lose.

Isn't it time that we take childhood obesity serious? We can do all the functions, 5k's, and other events in the world to stamp out childhood obesity. We can continue to use words, but it's our actions as parents/adults that matter. Our children are a reflection of us. They are developing Type II diabetes, cardiovascular disease, and other obesity related diseases at unprecedented rates. Let's stop blaming it on genetics, societal woes, or what someone else is doing and take responsibility.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

Client of the Month FT North Buckhead - October 2011 - Ted Reed

Tue, 04 Oct 2011 08:52:00 -0500

Why do you like Fitness Together?

Iʼve had the opportunity to workout with a trainer or two before, but sessions became tedious. At Fitness Together though, I always have a blast! After every session I feel like Iʼve done something. Itʼs energetic and ALL the trainers are great!

Tell us some of the results you have achieved:

To start, Iʼm stronger than I have been in a long time. My stamina has gone up and I’m for flexible! As to aesthetics…? My wife comments on my muscle tone and others have definitely noticed too. I’ve lost a couple of inches in the waist, which is allowing me to put on some of my old jeans. Kelly tells me I’m down to 12% body fat and I can go further.

What city and state are you from?

Iʼm from Grand Rapids, Michigan!

Go Lions!

Go Tigers!

Tell us about any hobbies you may have:

Watching football! Doing fantasy league (Matt Stafford is on my team). Playing on motorcycles and throwing the ball around with Kelly at FT or Chastain Park!

Tell us about your children and/or pets:

We have 2 dogs. Both are rescues.

We love those dogs!

Who is your significant other?

My wife is Dr. Katrina Cryder from A Touch of Health Chiropractic. Go see her some time. I need help continuing my training at FT!

;-)

What is your favorite healthy food?

Wild caught Salmon!

What is your favorite “bad” food?

Loaded Tacos!

What is your profession?

Iʼve been a bartender for nearly 20 years! Currently work at Verde in Brookhaven. Come by and see me some time! Though I am certified as motorcycle mechanic, I consider myself more of a “shade tree” mechanic.

What is your favorite movie?

I love a lot of movies! Hard to narrow down to one! Recently watched, “I love you to Death” and it was great!

How did you discover FT North Buckhead?

Through my wife, Dr. Katrina Cryder. Once again, you really need to see her. Sheʼs great

RUN LIKE HELL 5K! Oakland Cemetery - October 22nd, 2011, Sat. 9am

Thu, 15 Sep 2011 07:38:00 -0500

On October 22nd, 2011 (Saturday morning at 9am), we will dare to run through the famous Oakland Cemetery in Atlanta Georgia. We plan to dress up and wear our black and white FT shirts (by joining us, I'll make sure you get one before the race). If you want to join us- email us at ftnorthbuckhead@fitnesstogether.com.

However, you MUST REGISTER at http://search.active.com/search?k=run%20like%20hell&l=Atlanta%2C%20GA%2C%20US&f=activities&m=meta:endDate:daterange:today..+

Healthy Shopping Tour from Atlanta Personal Trainer

Thu, 15 Sep 2011 07:37:00 -0500

Katie Jensen is taking the reigns to do a Healthy Shopping Tour sponsored by Fitness Together North Buckhead. (Quite honestly, she can do better than Kelly). ;-)

Location: 5630 Roswell Road, Atlanta, 30342

Date: October 26th (Wed), 2011 Time: 6:00pm - 7:30pm

Price $15 (FREE to Clients)

Receive FREE Gifts including -Gift Certificate to Fitness Together and T-shirt -FREE “Treats” Bag and Coupons from Publix

Learn

-How to read labels

-About making better selections

-About alternative foods

-Great for Vegetarian/Vegan Shoppers ...And much more More

info or RSVP at -404.303.8305 or ftnorthbuckhead@fitnesstogether.com -Limited to 5-10 people

HERE'S WHAT OTHERS HAVE SAID

"As Kelly took us on the grocery store it was fun to pick up products that we would normally buy for our family and see if it got the healthy stamp of approval from Kelly. It was amazing to learn how much sodium a lot of products have. We also learned how we can have some sweet things in moderation or diluted. We found some great options for ice cream. It was a great experience. Thank you so much Kelly!" Sasha Rionda

"I learned about new foods to incorporate in my daily diet. I am always looking for healthy grains. I tend to omit grains because I get bored of the usual brown rice.

I did not know that Publix had sprouted bread in their freezer section.

The shopping trip made me more aware of my sodium intake. Although I do not have an issue with sodium, I am going to try and not eat fast prepared rice mixes or frozen foods. The shopping trip made me more aware of the sodium I was consuming in a day! I would love to do it again soon." Wendy Hovancik Robeks Smoothies Operator

"I joined Kelly for an event at Publix to learn about reading labels and am no longer intimidated by this. He made it easy and gave me great ideas for good food choices for my family. I have to smile now when my 5 year old daughter tells me to look at the label to see how much sugar is in the cereal."

Lora Fishman

Client of the Month FT North Buckhead - September 2011 - Lora Fishman

Tue, 30 Aug 2011 07:19:00 -0500

Why do you like Fitness Together?

Of course, it’s Dennis, Katie and Kelly, but then….Location, Flexibility and Accountability

I consider myself an “active person” but I’ve never been one to WANT to exercise (I don’t like those people!). Thus, finding a trainer who is both convenient and flexible are important. I head to FT from the school bus stop and when I need to make a schedule change, it’s easy and takes only one email. Also making a financial commitment, in advance, gives me better discipline to stick with my workout schedule and be held accountable to the FT team.

Tell us some of the results you have achieved:

Lots of them! After no formal workout plan for over 6 years (and 3 babies!) my goals were:

#1 - Incorporate a weight training program 2 days a week. Almost a year later – I have achieved this on a regular basis.

#2 - Tone up and firm up. I had some immediate results and then leveled out. Around 8 months into the FT program, I could see and feel a big difference. My clothes are fitting so much better and I “feel” my stomach muscles again.

#3 - Incorporate a healthy life style to be a good example to my children. The FT team has encouraged me to do this via my one-on-one sessions, making better food choices and politely pushing me to do more cardio outside of my sessions. I still have more work to do here!

**I joined Kelly for an event at Publix to learn about reading labels and am no longer intimidated by this. He made it easy and gave me great ideas for good food choices for my family. I have to smile now when my 5 year old daughter tells me to look at the label to see how much sugar is in the cereal.

Tell us about any hobbies you may have:

Right now my hobby is spending time with my family but we like to do that at my in-laws farm in North Georgia. We enjoy visiting the parks and hiking trails in the mountains, especially in the Fall. This past year we have had several family trips to some fun places – Sea World, Destin and Colorado.

What city and state are you from?

I was born in Johnson City, TN (100 miles east of Knoxville) and lived there until I attended college in Knoxville. After college, I moved to Atlanta and I’ve never left.

Tell us about your children and/or pets:

I have 3 children ages 5, 5 and 3. We have two dogs, Rex and Roxy who are both 13 years old.

Who is your significant other?

My husband is Geoffrey. We have been married almost 13 years.

What is your favorite exercise?

A walk with my husband after dinner to talk about the day. Unfortunately, we rarely get that opportunity anymore!

What is your favorite healthy food?

We are hooked on homemade yogurt parfaits right now – fresh fruit, Greek yogurt and Bear Naked Granola.

What is your favorite “bad” food?

Sweet Tea

What is your profession? How Long?

I’ve been in banking and wealth management for over 20 years. During the financial industry “meltdown”, I joined Atlantic Capital Bank, a mid-sized local bank that focuses primarily on businesses. My specialty is providing private banking services to the owners and executives of the companies who bank with us. It’s a lot of fun – I meet interesting, successful people and get to know them and their families.

What is your favorite movie?

I’m a sucker for “Pretty Women” – when it’s on TV I can’t help myself but sit and watch it again!

How did you discover Fitness Together?

After moving from across town to our current home near Chastain Park, I passed the FT sign many times and thought about calling to make an appointment. But, it took the GROUPON to actually get me in. (Kelly – was I worth it????)

Supervised Workouts Improve Results

Fri, 26 Aug 2011 06:17:00 -0500

New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.

Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=137

MYTH: Cut out Fruit to Lose Weight

Tue, 23 Aug 2011 06:11:00 -0500

One of the most common, yet silliest myths I hear is "don't eat fruit, if you don't want to be fat". Seriously? In all my years of nutrition consulting, I never met anyone say, "I eat too much fruit." Maybe "too many sodas" or "too much chocolate", but never too much fruit.

Seriously, this is bad for you?

As I said, to cut out fruit to lose weight is just silly. Just as silly as to say "you shouldn't eat carbs" (read MYTH: Carbs are bad for You). Most people who need to lose weight hardly eat fresh fruit. It wasn't that long ago that I was reading one of those "muscle head" magazines where a bodybuilder was suggesting that you should cut out fruit. They stated that fruit has "sugar" and that the sugar content causes glycation which leads to the creation of fat. It's absolutely laughable and an over-simplification. I'd be willing to bet that the author would be more than willing to eat one of those bars that came out of wrapper, full of sugar alcohols, saturated fat and other crap. Now, if you're a bodybuilder who is trying to get to a ridiculously low body fat, then I may agree. But, that's not a healthy perspective of fruit.

Anyway, I'm going to make a case for fruit:

The Glycation Myth: First, I must address glycation. Glycation is the process of bonding a protein or lipid molecule to a sugar molecule (e.g. fructose or glucose) without the use of an enzyme. Usually, this process occurs exogenously (outside the body) in cooking (the chemistry is in the heat) with something that contains sugar with a protein or fat. To keep it simple, the end product can create molecules that lead to inflammation called glycotoxins. But note, this has nothing to do with weight loss, moreover, cooking is involved.

There is an endogenous (from within the body) glycation process that also exist. However, this is more likely to happen if you are insulin-resistant (i.e. pre-diabetic or diabetic). It is also more likely to occur from a product that may have already gone through an exogenous glycation process. In other words, something that came out of a plastic wrapper, cardboard box, carton (such as juice), etc. Something that is raw, like a banana is not going to cause glycation.

Fruit has a low glycemic load: You may have heard of glycemic index, which is the rate of which a carbohydrate breaks down in the body. Yes, some fruits can be high on the scale as it relates to glycemic index. A ripe banana is a perfect example. However, the amount of sugar per ounce (or any given weight measurement) is going to be low, thus, a low glycemic load. One of the main reasons for this is that fruit contains a substantial amount of water. Watermelon is a perfect example. Though very sweet and high in sugar, the amount of sugar per volume is not going to outrageously raise blood sugar like a Twinkie would.

Fruit has fiber: Let's not forget that raw fruit has fiber. Fiber is good for you, yes? Men need at least 38 grams per day and women at least 25 grams. You need fiber to "clean out" your digestive system, absorb nutrients better, and move out feces better. The average American eats ~15 grams of fiber per day. Why are we not getting enough? Because we are not eating enough real fruit and vegetables.

Fruit has energy nutrients (macronutrients) and micronutrients: Fruit is not comprised of refined sugar (e.g. high fructose corn syrup, table sugar). It's comprised of naturally occurring carbohydrates (read MYTH: Carbs are Bad for You) that are not only monosaccharides (such as fructose), but polysaccharides (such as fiber). Polysaccharides breakdown slowly and do not spike blood sugar. In any case, the monosaccharide content is not high enough to cause an insulin spike. Unless you eat tons of very ripe fruit, it just won't happen.

As to the micronutrients, we're talking about vitamins, minerals, and phytonutrients. The cool part is, these micronutrients were not fortified (added to the food). Instead, they are naturally occurring, which means they are more easily digestible and absorbed. We're talking about nutrients that prevent cardiovascular disease, cancer, etc.

Eat more Fruit!

Chances are that fruit is the least of your problems. You're not likely to "over-eat" fruit. Raw fruit is good for you. It's what we do to fruit that makes it bad, such as putting it in a can, adding sugar (or HFCS), baking it in a pie, etc. If you're wondering about dried fruit, I say go for it so long as there are no added sugars. Flash frozen fruit used for smoothies is also okay, so long as, once again, syrups and added sugars are not being used.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

Nutrient Brief - Cunning Cantaloupe

Wed, 17 Aug 2011 06:47:00 -0500

So here is my first blog with the FT family. This topic came up when I so kindly brought in cantaloupe from my parents garden, Kelly so willingly gave me the yummy topic of cantaloupe and challenged me to research it (he also willingly ate the cantaloupe).

This topic truly “mind-boggled” me because cantaloupe used to be a memorable part of my childhood. Playing outside on a hot summer day and running inside the house to find a cut up cantaloupe that my mom had just picked from the garden. Such a delightful and wonderful treat it was. Never had it dawned on me all the health benefits I was ingesting for so many years. One of the main nutrients in cantaloupe is beta-carotene.

Beta-Carotene can be converted into Vitamin A, which is known to reduce the risk of cataracts and muscular degeneration of the eyes. Beta-carotene gives cantaloupe its distinct orange color (it’s in sweet potatoes and carrots). With each cup, there is approximately 6,000 IU’s per serving, which exceeds daily values. Studies have also shown that it can improve night vision and for people who have the same problem as I, it can help prevent irritating dry eyes.

Cantaloupe is also an excellent source of Vitamin C. A single cup of cantaloupe equals a full day service of Vitamin C (approximately 60 mg). What great way to boost your immune system and keep your skin and joints healthy.

Along with bananas and potatoes, cantaloupes are also a great source of potassium at ~ 470mg per serving. Not only does it help with muscle cramps but it has also been effective in lowering blood pressure. A word from the wise Kelly Huggins, “If you take blood pressure medications, eat cantaloupe in moderation and with caution as it may lower your blood pressure too much. Consult a physician or registered dietician with experience in cardiovascular care to make sure you’re okay to eat it.”

Cantaloupe is not only a great snack for all ages on a hot summer day, but it is also a great snack to help you get through that hot summer day. Though you still need to drink water, it will help in hydration..

written by:

Jena Campbell

NPTI graduate October 2011

and

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

MYTH: The more you Run, the more you Lose!

Mon, 15 Aug 2011 05:04:00 -0500

Though running has been a popular activity for a very long time, there has been an emergence of running events over the past few years. I'm elated that the country is moving more toward doing some form of activity. However, I have concerns as it relates to why many people choose to run.

My primary concern for this trend is the purpose why one would choose to run. If it's for cardiovascular conditioning, incorporated with lifestyle changes and other facets of fitness, I'm all for it. Unfortunately though, most people I have met, or that you hear about on the news are doing it to lose weight. They use something such a marathon as a goal. Of course, I can understand the accomplishment one could feel by finishing a marathon. However, to do it for the purposes of losing weight can be counterproductive. I mean, what is the goal here? Lose weight? Finish a marathon? Or, improve your health and fitness? I can make a very strong case that a regimen of long distance running could actually be the counterproductive to weight loss (and health). For this article, I will stick with weight loss.

Over the years, I have encountered numerous individuals who run almost daily who have hit a weight loss plateau. Most of them actually gain some or a lot of the weight back, even though their still running regularly. Worse is, their body fat actually remains the same, even though they lose weight (this is attributed to muscle loss). Because they have been led to believe that everything is calorie in, calorie out. The body is is too complex to operate this way.

Here are some things to consider as to why running can be counterproductive:

Doing the Same thing over and over again: Einstein defined insanity as "doing the same thing over and over again, expecting a different result." When it comes to human physiology, the body adapts to expend the least amount of energy possible. Therefore, if you do the same thing over and over again, it will adapt to where you expend less energy in order to do the same work. This is for good reason as it applies to the real world, not the exercise world. In the real world, if you were doing some form of the same activity regularly, your body will begin to make adaptations so you use less energy. In a world when food was scarce, this makes sense.

If you're going to continue running, that's fine. Just know in the exercise world you must change it up! Learn more about interval training, Fartlek training, biking, cross-training and other modalities. This type of training actually expresses less is more. The intensity will be higher, but the amount of time and distance decreases. Read- MYTH: You "Burn" more Fat at a Lower Heart Rate.

Lack of strength and conditioning: No matter how much you run, it will not improve metabolism (very minimal), it does not improve muscle tone or strength, and it can contribute to chronic injuries and poor posture. Even if you're a marathon runner, you need to do some form of resistance training. Though there is conflict on this, some form of anaerobic, resistance training activities at moderate to high intensity is what improves your metabolism. This is due to increased muscle mass (not talking about turning into He-Man or She-Ra), hormonal shifts that will increase metabolism long-term, anaerobic threshold acute demands, and sub-cellular changes. This is assuming that you're eating enough calories to support your metabolism.

Poor nutrition: Runners, especially wanting to lose weight, usually decrease caloric input. However, when caloric input falls below the demands of the what is needed, you begin to use the next readily available source of energy which is protein, not fat. Protein, in the form of muscle. This happens in particular when you do not get enough carbohydrate energy, skip breakfast, and don't get any snacks during the day, etc. Don't fall into the Calorie In, Calorie Out trap. Your body is guided by hormonal controls that will shift metabolism. If it senses that there is not enough food to supply the body with its energy needs, it will slow down your metabolism.

Think of it this way, fat burns like a candle, very slowly. However, carbohydrate energy (which you do need!) in the form of glycose, burns quickly like matchstick. As you do cardiovascular exercise, you use carbs and fat, not just fat. In a sense, you have to go through the carbs to get to the fat. As you deplete yourself of glycogen (glucose molecules), your body will go through a process known as gluconeogenesis. Gluconeogenesis is the process of creating glucose from protein to give you the energy you need. When this happens, what happens to metabolism? It decreases because you lose muscle and you are secreting hormones such as cortisol to breakdown muscle. Cortisol also stores fat. So, watch out!

"Does this mean I shouldn't run?"

I don't want you to think I'm telling you not to run. What I am telling you is that it is not the only thing you should do. What I will also tell you is that half-marathons and marathons require a lot of conditioning and time. My recommendation is to stick with 5K's and 10K's at first. You can reach your weight loss goal along with some other fitness goals to get in great shape. Take your time and develop a fit and strong body. Learn proper nutrition habits. Once you've done all that, you will be more prepared to do a long distance raise. I always point out that the leanest people on the planet are sprinters, gymnasts, dancers, etc., yet they don't run long distances. Most fitness enthusiasts who are lean year round incorporate all facets of fitness including running, yet they do long-distance events very sparingly.

Common Weight Loss and Fitness Myths Discussion

Fri, 05 Aug 2011 15:51:00 -0500

Kelly is back at it again to start his series of speaking engagements about Common Weight Loss and Fitness Myths! He is teaming with Dr. Katrina Cryder (her topic is coming soon!)

In his presentation, Kelly will discuss flaws with most diets (such as Master Cleanse and Atkins), diet pills (such as Alli and Healthy Trim), and exercise contraptions (Shake Weight), medical weight loss (lap-band, hCG) and much, much more.

WHEN and WHERE: Tuesday, September 15th at A Touch of Health, 5883 Glenridge Drive, Sandy Springs, GA, 30328. Starts at 6:30pm!!!

SPACE IS LIMITED Please RSVP at KellyHuggins@fitnesstogether.com or drkatrina@touchofhealthatlanta.com sponsored by Fitness Together North Buckhead and A Touch of Health.

Read Kelly's articles at the Examiner.com- http://www.examiner.com/fitness-and-weight-loss-myths-in-national/kelly-huggins

Nutrient Brief - Asparagus... Bigger is Better

Mon, 11 Jul 2011 07:28:00 -0500

Nutrient Brief - Asparagus... Bigger is Better

In season now, asparagus is one of the many veggies that packs a nutritional punch without a high caloric cost. Thicker stalks mean the plant will be more tender, and more enjoyable to snap off those woody ends before cooking. This particular vegetable can be prepared in a number of ways--boiled, steamed, grilled, or roasted. Some of the nutritional benefits are as follows:

*High in folic acid--so all of you pregnant women eat up (plays a part in the prevention of neural tube defects). Approximately one cup provides over half of the recommended daily allowance.

*3 grams of filling fiber per serving. Plus, at less than 40 calories per serving, you may be tempted to "indulge" in 2 or 3 servings at a time.

*Good source of vitamins C, A, B6, and thiamin. Also, about 400 milligrams of potassium per cup (about as much as a small banana!)

Asparagus is also low in the bad things like sodium and fat, so like most other veggies--fill your plate with as much as you like. Mix up a stir fry with some other colorful in-season produce, lean meat, and brown rice and you have got a complete meal. Check out the local farmers markets for a fresh bunch (or two)!

Katie Jensen

Fitness and Nutrition Coach

Psycohology, B.S., CSCS

Improve your Nutrition - Learn about Nutrition Together!

BUSTED: Toning Shoes (Shape-Ups, MBTs and EasyTones) will Shape and Tone!

Mon, 16 May 2011 08:34:00 -0500

To think that Shake Weight is the worse fitness product ever could be an overstatement when compared to Shape-Ups, MBTs and EasyTones. You know what shoes I’m talking about; they’re those ugly shoes, with thick soles, and extra cushioning. They reportedly “tone muscles”, help you “burn calories”, and “improve posture”. Even worse, they claim that they will “… work your hamstrings and calves up to 11% harder. And tone your butt up to 28% more than regular sneakers just by walking.” That’s quite a claim (article info from ACE Fitness).

Fortunately, researchers at the American Council of Exercise released a press release back in July 2010, stating that “no evidence to suggest that these shoes help wearers exercise more intensely, burn more calories or improve muscle tone or strength”. This is based on a study they did on the shoes from unbiased researchers who did treadmill tests with all toning-shoes compared to regular running shoes.

Though this information has been out for some time, this is not going to stop them from marketing the shoes as being the best thing since sliced bread. In particular, Skechers has employed the star power of Kim Kardashian and well-known athletes such as Joe Montana, Wayne Gretzky, and other past professional athletes. What’s laughable is that Kim “fires” her personal trainer (who is shirtless, good looking, and more than flirty with Kim, which brings up the flawed stereotypes of personal trainers) in the commercial (which originally aired during at the time of the Super Bowl). Yeah right!

Anyway, not even the star power of Kim K. can bring back the diminished sales of the shoes. That’s why Skechers is throwing out everything thing they can to get sales back up with the barrage of athletes they have had in the commercials recently (related article on shoe sales collapse), which is the only reason I’m writing about it. I don’t want to pick on just Shape-Ups, but they are the most marketed. Here are a few things to consider about why any of these shoes do not shape or tone you more:

It’s too easy- Any time there is a fitness product that claims you will get greater benefit with less work is bull (read MYTH: Exercise is Easy). If you want to get fit, get toned, lose weight, or whatever, you have to work hard. Nothing in life worth having comes easy! It’s a cliché, but very true.

Studies funded by Manufacturer: Any time you see a product claim, check the source. Even if the study was done at a university or clinic, you have to check who funded it. If the manufacturer funded it, watch out! Just like they can find athletes that will say anything for a buck, likewise they can find researchers that will say anything for a buck. Thankfully, we will sometimes get a study funded by an unbiased, non-profit organization like ACE Fitness, who puts the consumer ahead of the dollar.

Walking and Cardio exercise Doesn’t Tone: The claim is, just by walking in these shoes you will improve muscle tone. Unfortunately, cardiovascular exercise tones muscles a very minimal amount. You have to perform anaerobic, weight-bearing exercises that will hit Type II muscle fibers to get improvements in muscle tone. You may get sore from wearing these shoes the first few days of wearing them, however, that’s because the surface is different. This is the case when you wear any shoe that is different, just like high-heels or sandals. Just because this happens, it doesn’t mean it’s going to tone up the hamstrings or butt more.

No full Range of Motion (ROM): In order to “hit” the hamstrings and the gluteus maximus (the muscle of the butt) you have to lengthen and shorten the muscle fiber fully. This will not occur if you’re walking or running. Instead, you have to do exercises like squats and leg-presses to tone these muscles. In these exercises, your knee and hips actually bend at the joint in a greater ROM. In order to have continual progression, you also have to change up your exercises, number of reps, resistance loads, etc.

Can’t change everybody’s opinion, even when they’re opinion is disputed by facts!

Unfortunately, I know that there are a large number of people who cannot be convinced that these shoes are worthless as to their claims. The only upside of purchasing these shoes is that if you’re inactive it may get you active. However, the claims are misleading and misinforming, which only further confuses the marketplace as to what it truly takes to get you fit. If I could give any suggestion to you, don’t ever be sold on a product. Instead, be sold on a lifestyle that includes all facets of fitness and health. Fitness products do not get you in shape. It’s the method that is applied that works.

Celebrity Endorsements don’t make products Credible

Also, please consider that just because a product is endorsed by a celebrity or athlete, doesn’t mean the product is credible. They are not fitness experts and simply go to the money. As much respect I have for some of the athletes, it’s tragic they would endorse such products. Even the so-called “fitness celebs” you have to question. I will address fitness-celebs in an upcoming article “Celebrit-ism in Fitness”.

BUSTED: Calorie In... Calorie Out!

Tue, 03 May 2011 18:05:00 -0500

There is no greater myth that has been perpetuated than, eat less calories than you use to lose weight. In its simplicity, this sounds true. However, we have made this too simple. Here's a question for you: If all that matters is calories, would it be just as good to eat 1,500 calories of chocolate chips cookies as it would be to consume 1,500 calories of lean proteins, fruits and vegetables?

A calorie is nothing more than a measurement of heat. As a matter of fact, by definition, it is the amount of energy needed to raise the temperature of 1 gram of water to 1 °C. That's all it is, nothing more. You can have two foods of the same caloric content, but how they breakdown and their nutrient value can vary greatly.

I remember when I was in high school chemistry class the teacher had us take a potato chip and burn it. Though it took a few seconds, the chip burst into flames and disintegrated. The purpose of the exercise was to demonstrate The First Law of Thermodynamics. You are probably going to hear more about this in the news in due time, as there is a video on YouTube called Sugar: The Bitter Truth! (short version). I wrote about The First Law of Thermodynamics in a book called The Power of Champions back in 2004 (article title- "Burn Fat by Eating More").

The First Law of Thermodynamics states that energy can neither be created nor destroyed – only converted from one form to another. When we eat food, you are basically transforming food into energy for your body. In order to do that, we use energy to break down food. Kind of ironic, isn’t it? We measure this energy in kilocalories, or to make it simple, just calories.

Not all calories are the same

We can’t argue that 1 calorie doesn’t equal 1 calorie. It does. That’s like asking, “What weighs more, a ton of feathers or a ton of bricks?” They both weigh the same, but there are a lot more feathers than bricks. Once again though, the amount of energy that is needed to breakdown different foods that have the same amount of energy can vary greatly.

To give you an example, I want you to think of the difference between burning a piece of cardboard and a piece of wood. Imagine that they are equal in the amount of “calories” they have. Which would burn faster, the cardboard or the piece of wood? Even though they both have the same amount of energy, the cardboard would burn much faster. Why? Because the amount of energy required to break down the cardboard (for various reasons) does not have to be as great. It simply breaks down easier!

Just like the potato chip I mentioned earlier, it burned up quickly. Try taking a piece of raw broccoli and doing the same thing; you would have to hold the flame to it. (Please don’t try this, just take my word for it). Compare the potato chip to the broccoli – which do you think will digest faster?

Understanding the Thermic Effect of Food

This process is called the Thermic Effect of Food (TEF). TEF is the amount of energy needed to digest, absorb, transport, and store food. In other words, you use a certain amount of calories in digestion alone. The amount of calories you use on average is approximately 10% of calories ingested. However, proteins and fiber can be greater than that. Eating a lean chicken breast can be as high as 25%. In other words, for every 100 calories in the chicken breast, you could use 25 calories in digestion alone. On the other hand, if you eat high glycemic carbohydrates, like a cookie, it can almost be nil.

Eat Less – Destroy your Metabolism

Unfortunately, you have been led to believe that depriving yourself of food (that is calories) will optimize our weight loss efforts. We hear this from weight-loss centers, infomercials, and magazine articles from so called fitness celebrities and the like. Weight loss might initially be achieved, but weight is nothing more than gravity pulling an object toward Earth. Most of the initial weight you lose is water and food in the digestive tract (that gets eliminated during dieting or fasting). Once you begin decreasing carbohydrate energy, you begin utilizing proteins as a source of energy (the hormone cortisol allows this to happen). By eating less, it’s really not fat you’re losing but muscle! (Read MYTH: Lose 10 pounds in 10 Days.) Your body is stressed and not getting enough energy, so your hormones will begin to also shift in a manner to decrease your metabolism. As this happens, you’re also losing muscle which causes weight loss, but slows down your metabolism as well. The end result is that you gain the weight back! Read my article - MYTH: Eat Less to Lose Weight!

Going back to Physics! If you were burning wood in a fireplace and the wood starts to go down, what happens to the fire? The fire starts to disappear. It loses heat! So, what do you have to do to get the fire burning again? Answer: add more wood right! If you add too much wood though, while the fire is down, you will stifle the fire. This is how many people eat. If you eat this way, you may not even have a fire to stifle.

Eat often – Eat Light- Lose Weight the Right Way!

Now, what does that really mean? It means you need to eat regularly throughout the day to keep burning calories efficiently. This is called supportive eating, as opposed to going on a diet! By eating regular meals throughout the day (starting with breakfast) you are constantly providing fuel to your metabolism, your body. This keeps your thermogenic engine burning. This is also where you heard about the “eat every 3 to 4 hours”. However, you still have to eat the right kinds of foods with the right consistency. Remember, not all calories are the same.

Caloric Deficit should come from Exercise If you want to lose weight, yes, you need to use more calories than you ingest. However, this must be achieved through exercise, not diet alone. You need a certain amount of calories to maintain your body's basic needs (known as resting metabolic rate). By doing so, you will not use muscle as a source of energy. Through exercise, you rev up your metabolism by doing it and through Excess Post Oxygen Consumption (the immediate effect) and through physiological changes in hormones and cellular change (the chronic effect). Just make sure your exercise is vigorous. Read MYTH: Exercise is Easy! By doing vigorous exercise, over time you will create a higher set-point metabolism. If you don't believe this, just ask Michael Phelps - NYPost article on Michael Phelps diet. Vigorous exercisers eat more and stay lean! Okay... I hope my argument makes sense. If not, I will keep trying. Just know that it's not just about calories in and calories out if you want to lose weight and KEEP it off. You still have to eat the right kind of food, eat regularly though out the day, and exercise.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

Nutrient Brief: Mouth-Watering Watermelon!

Mon, 25 Apr 2011 08:41:00 -0500

With most of the cool winter weather behind us, the wet heat of another Atlanta summer is fast approaching. Summer brings with it a few patriotic holidays, most of which are celebrated with some festive outdoor barbeques. What fruit first comes to mind when thinking of these summer bashes? Watermelons of course!

Not only are they a sweet finish to any summer meal, but they are composed of 92% water so watermelons are also a great way to keep you hydrated (especially if you are not a fan of guzzling water all day). For less than 50 calories, you get a full cup of diced, juicy fruit. Some of the other benefits of watermelons include:

*Great source of vitamins A (beta-carotene), C and B6

*More lycopene than in tomatoes—an antioxidant that helps protect cells against free radical damage and has actually been studied in humans as a cancer-preventing compound

*Mildly anti-inflammatory, so melons can be part of a great workout recovery snack!

As an aside, I would also like to make a quick comment on the glycemic impact on this, and other fruits. At Fitness Together we constantly hear questions about all kinds of nutritional claims, whether from popular fad diets or from credible sources. One of the common questions is something to the effect of “Is it ok to eat fruit since it is mostly sugar?” Our answer is almost always a resounding YES! Yes, fruit is mostly composed of fructose, a sugar naturally found mostly in fruits and vegetables. A fruit like watermelons is also considered high on the glycemic index scale because the carbohydrates found in it will increase you blood sugar quickly thus causing insulin levels to spike. Ideally, you do not want to have high and low points in your blood sugar, but a level amount throughout the day.

That being said, the glycemic load of watermelons is actually very low! What is the difference? The glycemic index is based on how 50 grams of a particular carbohydrate found in a given type of food effects your blood sugar, but the glycemic load takes into account a particular serving size. For a one-cup serving of watermelon, you are only going to consume approximately 10-12 grams of carbohydrates. This makes the actual impact on raising your blood sugar much lower.

All the technical mumbo jumbo aside—eating fruit is good for you! Any “diet” that does not allow you a vast array of fruits and vegetables is going to deprive you of some of the vitamins and minerals your body needs to function optimally. As a diabetic you may need to be a little more sensitive to how certain foods impact blood sugar and insulin secretion and be sure to pair fruits with protein to decrease any possible spike, but for the average individual the small amounts of natural sugar in fruits and vegetables is not going to make you fat or cause you to have the highs and lows that synthetic sugar (like in a candy bar) can cause. More than anything, adding in more fresh produce into your diet will help with weight loss as opposed to hinder it!

Katie Jensen, CSCS

Fitness/Nutrition Coach

Beat the Heat!

Sat, 23 Apr 2011 07:29:00 -0500

Maintaining a healthy body temperature is vital to prevent injuries and to keep energy levels up. Even more so, at this time of year, you have to take extra precaution. I'm going to provide you with a few tips, some of them are obvious:  

1. DRINK WATER- Bet you didn't think I was going to say that did you! The key to preventing dehydration is to be hydrated before you get started. All cells (even fat cells) have and need water. The hotter the temperature, the more water you will need to keep body temperature down.

Combine heat with humidity and you have another problem. The more humid the air (just like in Atlanta, GA), the more you perspire. Perspiring alone will not keep you cool if it can't evaporate, this is the dilemma with humidity. If you can't evaporate efficiently, your body sweats even more in an effort to keep your body temperature in check. (FYI- A mechanism in the brain called the hypothalumus regulates all this. Think of it as a thermostat). Therefore, in conjunction to drinking 2 quarts a day, you should plan on doubling that amount (maybe even more) when you're outdoors. As a matter of fact, you should drink a quart of water before you start any activity.

To ensure you hydrate enough after your run, activity, or sport, you should weigh yourself before you go. For every pound you lost during the activity, you should drink 16 ounces of water. Sorry, the weight loss is not fat and is strictly water. For you parents, make sure your coaches and athletic trainers are monitoring this closely with your child.

Yes, before I'm asked, you can drink water substitutes like Powerade, Gatorade, Propel, etc. It is in hot climates that these drinks were originally designed. Honestly, it is the only time I might drink them. Though you may not need "power" drinks, it makes more sense to drink them if you're determined not to drink water.

At the end of the day it is important to remember that you wouldn't drive your car without radiator fluid. Your car would over heat. Good news is, your car doesn't constantly lose water. However, you do! So, drink up!

2. Wick Clothing- It is ideal to wear clothing that wicks away moisture. Most athletic clothing lines have this technology. In particular, Under Armour (not a promo) has made a bundle on selling clothes designed to wick moisture for training purposes. Nike, Addidas, Reebok, et cetera, makes clothing that wicks moisture ranging from basketball to golf. Versus moisture absorbing into the clothing, this type of clothing allows the moisture you create to actually evaporate better.

  3. Wear light/bright clothing- Even if you wear clothing made out of cotton, the lighter in weight and the brighter the color, the better. Less weight means less absorption into the clothing. The brighter colors reflect the sun's rays better, thus less absorption of heat.   

4. Stay in the Shade (or stay inside)- Staying in the shade may be hard to do at all times, however, most parks have plenty of shade. Where you may get into trouble is on the ball field. At ball fields, it would be very ideal to have canopies or something that can provide shade. It may not seem like much, but the shade can be very helpful in fighting heat.

  5. Take a Cool Shower- Once you're done with your workout, it would be a good idea to take a cool shower. Taking a cool shower doesn't cure dehydration, but it can help when you get heated. Not to mention, it would be a good idea just so you don't stink! It can also prevent acne, rashes, and other skin irritations that may become more prevalent as a result of getting sweaty.   As always, train safe and stay hydrated!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

MYTH: Eat Less to Lose Weight

Tue, 19 Apr 2011 05:37:00 -0500

Unfortunately, you have been led to believe that depriving yourself of food (that is calories) will optimize our weight loss efforts. When you hear things like, "calorie in, calorie out" you may deprive yourself of food to lose weight. Though losing weight is what may have initially achieved, it's not fat weight that you're losing.

What are you Losing? Once again, weight loss might initially be achieved, but weight is nothing more than gravity pulling an object toward Earth. Most of the initial weight you lose is water and food in the digestive tract (that gets eliminated during dieting or fasting). Once you begin decreasing carbohydrate energy, you begin utilizing proteins as a source of energy (the hormone cortisol allows this to happen). By eating less, it’s muscle you’re losing! Your body is stressed and not getting enough energy, so your hormones will begin to also shift in a manner to decrease your metabolism. As this happens, you’re also losing muscle which causes weight loss, but slows down your metabolism as well. The end result is that you gain the weight back! But you don't necessarily have to go on a diet in order to suffer from weight gain (sounds contradictory doesn't it?). It could be just a matter of habit for you. As a consultant, most people I have encountered, who have a "weight" problem don't eat enough.

Do you eat like a Sumo Wrestler?

Even if you're not on a "diet", you may eat like a sumo wrestler. At least a lot of people I have consulted eat similar to sumo wrestlers. You think they eat all day long right? Quite the contrary, sumo wrestlers skip breakfast so they will consume more at the end of the day. By skipping breakfast and eating only two to three times per day, they actually consume more calories than if they ate all day long. The same is true for you! Sumo wrestlers manipulate their diet this way in order to consume more calories. You manipulate it thinking you're consuming less calories. In the process of getting too many calories at the end of the day, you're also destroying your metabolism. A side effect that the sumo wrestler was benefiting from, but was not aware.

Link to the - Sumo Wrestlers Diet

Eat Less – Destroy your Metabolism by Hormonal Shifts

If you don't eat enough food (particularly carbohydrates) throughout the day, you will secrete cortisol in order to breakdown muscle protein and store fat. By eating less, it’s really not fat you’re losing but muscle! Your body is stressed and not getting enough energy, so your hormones will begin to also shift in a manner to decrease your metabolism. As this happens, you’re also losing muscle which causes weight loss, but slows down your metabolism as well. Without getting into too much detail, other hormones such has thyroxine (your metabolism hormone) also gets fouled up (one of the reasons so many women are on synthroid). The end result is that you gain the weight back! You're body acquires a set point metabolism. It slows down and shifts in a manner to store as much fat as it can thinking you are starving.

Now, what does that really mean? It means you need to eat regularly throughout the day to keep burning calories efficiently. This is called supportive eating! By eating regular meals throughout the day (starting with breakfast) you are constantly providing fuel to your metabolism, your body. Your hormone levels stay at healthy levels, plus you keep your muscle. This keeps your thermogenic engine burning. This is also where you heard about the “eat every 3 to 4 hours”. However, you still have to eat the right kinds of foods with the right consistency.

For my last shot at this- Let's look at Physics

Let me try this analogy. If you were burning wood in a fireplace and the wood starts to go down, what happens to the fire? The fire starts to disappear, yes? It also loses heat! So, what do you have to do to get the fire burning again? Answer: add more wood! If you add too much wood though, while the fire is down, you will stifle the fire. This is how many people eat. If you eat this way, you may not even have a fire to stifle. Think of your body like a fireplace. You have to keep adding food in order to keep the fire burning.

So, with that said, whether you want to lose weight or keep weight off, eat for goodness sake. It's okay! Food is good for you, so long as it's not junk-food or crap!

5 Tips for a Complete Physique Transformation

Thu, 14 Apr 2011 08:28:00 -0500

I’m sure you have seen the numerous ‘Before and After’ physique transformation pictures in the bodybuilding and fitness magazines and on the internet. They seem to be everywhere, right? You have probably even wondered if it is really possible to make such a dramatic change in only a few short months. I had my doubts as well; that is until I became one of those people in the magazines! That’s right, I was named 18-35 year old class champion in the AST Sports Science World Championships physique transformation contest, allowing me to gain exposure in many of the fitness and bodybuilding magazines and all over the internet. How did I do it? Let me tell you first that it took much more than a “magic supplement” and a good photographer. It was the most dedicated and disciplined 13 weeks of my life, but it was all well worth it when I was able to finally succeed in building the type of body I have always dreamed of! Would you like to do the same? With the right tools, information, motivation, and dedication, you absolutely can!

Now, let me tell you right from the start that making this kind of dramatic transformation (especially in a 3-4 month time frame) is not easy at all! It takes a tremendous amount of hard work, dedication and commitment on your part. I can’t emphasize that enough so if you are not willing to put in the type of commitment necessary then it is probably not a good idea to embark on a transformation journey at this time.

However, if you are fed up with mediocre or no results and ready to get into the best shape of your life then read on, soak in the information, get motivated, get to work, and in as little as 12 weeks you can be a completely different you!

1) Have a Reason Why
Before you embark on something as dramatic as a total physique transformation you have to have a very good reason “why” you are doing this. If not, there is simply NO WAY you will stick you your plans and reach your goal. Period! The reason can be to win a physique transformation contest, a bodybuilding contest, or to make your ex’s head spin when you see him or her at your reunion. It does not matter what that reason is, only that it is important to YOU. Make sure you take the time to ask yourself exactly why you are doing this, and be sure to remind yourself of this reason(s) throughout your transformation journey.

2) Motivation
Motivation and your reason why work together synergistically. Its great to have a reason why, but its important that you generate the type of motivation necessary to make sure you follow through by doing what you are suppose to do. Motivation is the reason that we get out of bed in the morning and start our days. It is what drives us to get to the gym and work harder than the day before. Motivation is the reason that great ideas are turned into great accomplishments. Motivation is what drives us to get things done!

3) Have a Deadline
In order to make a significant physique transformation you MUST have a clear starting date and end date. Trust me on this one! You don’t necessarily have to compete in a contest, but without a clear deadline it is way to easy to get off track. Without a deadline it becomes much easier to have the piece of pizza or cheesecake at dinner. Why not? You can finish your transformation goal “a little later” than planned. You see where this is going? A firm deadline creates focus and purpose. Focus and purpose produces results!

4) Keep a Training Journal
A training journal is a very valuable tool during any health and fitness program. It allows you to accurately track your progress, but more importantly holds you personally accountable for everything you do or don’t do. If you want to make a truly outstanding physique transformation then keeping a training journal is ABOLUTELY ESSENITAL! If you can’t discipline yourself enough to keep track of your workouts and nutrition then you can forget about making the kind of transformation that has friends and family shocked and amazed at how incredible you look. Review (or have your fitness coach or personal trainer review) your training journal on at least a weekly basis as well. This will literally force you to do what you are suppose to do because who wants to let their fitness coach read that they are not staying on track? Once you get the hang of keeping a journal it actually becomes quite enjoyable. You don’t have to stick to strictly sets, reps, and calories. Write about how you felt that day or a particular challenge you overcame. A training journal kept during a physique transformation can serve as an excellent resource for future fitness endeavors, and can also be used to motivate others to make their own transformation.

5) Controlling Calories
To make a truly amazing physique transformation you need to be very lean so that the body you have sculpted with all your hard work is not camouflaged by body fat. There are 101 different diets that will allow you to lose body fat and reach your goals, but the bottom line is that in order to lose fat you absolutely must consume less calories than you burn on average every day, every week, and every month. Carefully and honestly assessing your calorie intake, expenditure, and progress will allow you to make sure you are staying in a slight calorie deficit so that your body burns body fat as fuel.

These five tips offer a great start for your own physique transformation.

Improve Performance through (real) Functional Training!

Mon, 11 Apr 2011 15:51:00 -0500

The word functional as it relates to everyday usage means "to operate" and work within capabilities of purpose. In the fitness world, the word "functional" has been around for quite a while. Some have argued that all exercises are functional, myself included. You do have to function in order to move don't you? However, this is where I will add some clarity to what functional training really is. In a nut shell, functional training is training that operates in all three planes of motion. As a result,functional training engages muscles that are located in your core, such as abdominal and back muscles (lower back included). Conversely, most resistance machines and exercises that you see in the health club are on a fixed plane of movement that isolates a specific muscle or muscle groups. You will also notice that many of these exercises have contraptions and seats that keep you in place. As a result, you do not engage muscles of the core.

Often times, functional training is also confused with the latest craze of high-intensity training (such as P90X) without any regard to proper from and technique. The reason for the confusion is due to instructors calling it "functional training" (as well as "plyometrics," but that's a different topic) knowing that it's a buzzword. The reality is, functional training derives its origins primarily through rehabilitation of joints and muscles that were significantly injured. Therefore, functional training exercises should be controlled and incorporate strict form and technique to prevent injury and recover from sustained injuries.

Functional training is also very ideal for sport specific movements. In particular, you can use a device known as a functional trainer (on the left in the picture provided). A functional trainer can mimic movement of sports such as tennis and golf. It will drastically improve your control as you strike the ball. More athletes of all kinds, including football and baseball athletes that are known to just lift "heavy" are going more functional.

In 2009 a study published in the Journal of Strength and Conditioning Research states, "Functional users had a 58% greater increase in strength over the fixed-form group [machines and benches]. Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%." This is where functional training is beneficial for all types of people. You know what I am talking about. When you get older, joints begin to hurt more and balance is no longer taken for granted. Therefore, you must incorporate functional training (not just "lift weights" in the traditional sense) to improve function.

Besides using a functional trainer, you can use stability balls, wobble boards, balance discs, kettlebells, resistance tubes, and medicine balls to do functional training. By the way, it just so happens that Fitness Together uses all of these contraptions. Moreover, under the guidance of a FT trainer, you will perform these exercises correctly.

written by Kelly Huggins

Exercise Science, B.S.

NPTI Instructor

Nutrient Brief: Cucumbers are Cool!

Thu, 07 Apr 2011 06:24:00 -0500

As soon as clients step in the door at Fitness Together we offer them a bottle of water. So many of us do not stay hydrated enough throughout the day, but the good news is you can add to that intake by ingesting foods high in water content to supplement the traditional swig from a bottle or glass. Cucumbers perfectly fit the bill to help keep you hydrated, especially as we enter into the upcoming sweltering summer months when it is even more important to replace lost fluids. Add some sliced cucumber to a salad or sandwich, or just eat it in spears with some hummus.

What may come as a surprise is that there is more to cucumbers than just a little bit of seeds and some water. Besides being used topically (such as using slices on your eyes to reduce puffiness), they have a number of benefits for reducing swelling and enhancing your complexion by eating the vegetable or drinking its juice, as well. In addition, here are some of the other great benefits of this very low calorie veggie:

*Vitamin C—1 cup has just fewer than 10% of suggested daily requirement

*Fiber—while there are many processed sources of fiber, it is best to get it from natural food sources, but it is mostly found in the skin so peeling reduces this benefit

*Minerals silica, magnesium, and potassium—silica is found to have benefits for healthy connective tissue (tendons, ligaments, cartilage)

The combination of benefits from the water content to the fiber may also prove useful in reducing blood pressure, as well. So remember this humble vegetable in your weekly meal planning this spring.

written by:

Katie Jensen, CSCS

Psychology B.S.

Fitness and Nutrition Coach

April Client of the Month - FT North Buckhead - Ilana Wilensky

Sat, 02 Apr 2011 13:13:00 -0500

Why do you like Fitness Together?

I like working with a trainer one-on-one in a more private setting as opposed to in a crowded gym. Also, I’ve enjoyed learning new exercises to keep my fitness routine interesting and challenging.

Tell us some of the results you have achieved:

I’ve lost weight and increased muscle. I came to Fitness Together shortly after having my second child and needed help losing the baby weight and regaining muscle tone. I only had a few pounds I wanted to lose, but I met my goal. As a matter of fact, I was just commenting on how I haven't been this shape since I got married 6 years ago! FT gave me the push I needed!

Tell us about any hobbies you may have:

I enjoy lots of outdoor activities – running, tennis, hiking and skiing. Does running after 2 little boys count as a hobby?!

What city and state are you from?

I’m originally from Tenafly, New Jersey – a suburb of NYC.

Tell us about your children and/or pets:

I have a 2 ½ year old son named Jaron and a 7 month old son named Tyler.

Who is your significant other?

My husband, Eric, has also been recruited to Fitness Together (by me) and he’s loving it!

What is your favorite exercise?

I feel like I’m the only person who would say this but I actually like doing crunches! I like seeing and feeling the results of strong abs including reduced back pain.

What is your favorite healthy food?

I love fruit…berries, pineapple, mango, bananas, apples. You name it, I eat it.

What is your favorite “bad” food?

Definitely pizza. LOVE it! I try to get it with lots of veggies so I don’t feel quite so bad about it.

What is your profession? How Long?

I work in the marketing profession. I’m in a very niche field called Trademark Licensing, which I’ve been doing for 11 years.

What is your favorite movie?

I know I should say something historic like but if I’m going to be honest, I love a good chick flick…Pretty Woman or Devil Wears Prada are good ones.

How did you discover Fitness Together?

I actually discovered FT through a Groupon. I had never bought a Groupon before but had always wanted to work with a personal trainer and it was such a great opportunity. I’m glad I went for it!

FT Trainer Runs First Half Marathon

Fri, 01 Apr 2011 07:52:00 -0500

On March 20th, 2011, the Georgia Publix Marathon and Half Marathon was in action. One of our very own, Katie Jensen, fitness coach from Fitness Together North Buckhead participated in her first half marathon. She completed it in great time, 2 hours 7 minutes. That puts her on pace right at 9.7 minutes per mile. Considering it was her first half marathon, that's really good.

I asked Katie, if there were one thing she would suggest to prepare for a half marathon or marathon, what would it be? "No question... you have to give yourself plenty of time to prepare!" She's right! Too often someone will tell me they want to run a marathon and it's next month, yet they haven't ran more than a couple miles. Katie created a 17-week program to get her fully prepared. Bare in mind she was already a runner doing 5K's and 10K's.

Katie continued with her suggestions, "... the other thing is to make sure you get plenty to eat, drink plenty of water, and include resistance training." To often runners are under the belief that all they need to do is run. However, just like any athlete, you need to incorporate different modalities of fitness and nutrition. This is especially important to prevent chronic injuries.

If I were to provide any word of caution, do not do a half marathon or marathon for the sake of trying to lose weight. Running can actually be counterproductive to you being able to lose weight. You may lose weight at first, however, in time you will plateau if all you do is run. Furthermore, if you are considerably overweight, that excess weight creates a lot of force and trauma to the body with each step you take. This leads to acute and chronic injuries. The chronic injuries may not show until months later.

One of our client's, Tiffany Hunt, also ran the Publix Half Marathon. We have had quite a few clients get involved in half and full marathons. We are proud of all of them. Long distance running events test your endurance and will. Though I personally don't do them, I do like 5K's. If you have never done a running event before, I suggest that you start with something like a 5K instead of going straight to a marathon.

written by: Kelly Huggins, A-CPT Exercise Science, B.S. NPTI Instructor Fitness Together - Fitness/Nutrition Coach

Join us for Susan G. Komen 5K, May 7th at Atlantic Station

Wed, 30 Mar 2011 09:31:00 -0500

May 7th, 2010, the FT gang is rounding up some participants for the Susan G. Race for the Cure. You have the option of doing the Family 1 Mile Walk or 5K Run/Walk. To join our TEAM, register here- Susan G. Komen Race for the Cure. All area Fitness Together's are participating. We have a small goal of raising $1,500 and hope to exceed it. Please help us with this goal. You don't have to participate in the race to make a contribution. Thank you!

Registration is $30/person up to April 15th and you will receive your number at your mailing address. After the 15th it goes up to $35/person and you have to pick up. So, try to register as soon as you can.

Improve your Golf Game through Strength and Conditioning!

Tue, 29 Mar 2011 15:21:00 -0500

The days of believing lifting weights will slow down your golf swing or upset your rhythm are finally over. The truth is strength training can be beneficial for every aspect of your game and also help to improve your endurance from the first tee to the 18th. As a matter of fact, strength training contributes to stamina. Here are some solutions to your golf game.

* Add more distance- Strengthening the trapezius and latissimus dorsi will increase club head speed and add initial yards onto your drive.

* Lose the shanks- Balance training with added resistance will ensure an even strike so the club doesn't lead or fall behind the ball at the point of impact causing a shift in direction

* Command the sand- Power generated from the legs and core will pull the ball out of a stubborn situation so you don't have to compensate with your arms or injure your wrist.

*Add Stabilization Exercises- Adding exercises that incorporates more of your trunk muscles (a.k.a. core), will help you with consistency and controlling the club better.

*Change it up- One of the most common mistakes golfers make in golf conditioning is doing the same exercises over and over again. You must have a progressive and periodized program (just like the pros).

At Fitness Together we can show you the secrets that will drastically improve your game! To give you a hint, we are the only facility in the area that has a dual-stack functional trainer. We also utilize discs, stability balls, foam rollers, and Bosus. Ask about our Golf Conditioning Program.

Dennis Sluder

FTNorthBuckhead.com

NPTI Certified Trainer

Nutrition Coach

Nutrient Brief: Carrots

Mon, 07 Mar 2011 07:05:00 -0600

While there are many fancy fruits and vegetables out there to try from pomegranates to purple potatoes, you can never go wrong opting for an unassuming produce staple like the common carrot.

We can all stand to add some fresh veggies to our diet, so why not make it easy? Carrots are one of the most versatile and easy to use vegetables. Eat them raw with hummus or some peanut butter, steamed with a little seasoning, in soup with some other hearty ingredients, or even shred them to add bulk and extra nutrition to a meat loaf! They are so adaptable you can even add them to a fruity smoothie to bring that number of servings of fresh produce up even higher. You can get a one pound bag of carrots at the grocery store for little more than a dollar, or go preparation free and get a bag of snack size baby carrots. Here are some of the nutritional benefits:

50 calories in one cup of carrot strips, with 3 filling grams of fiber
Vitamin A powerhouse—most known for enhancing vision, but also important for boosting immunity and preventing infection (important to know during flu season!)
Also a good source of vitamin C and K, potassium, and a range of phytonutrients

Studies have also shown crunchy snacks are satiating, and carrots are much healthier to reach for than that bag of potato chips and will also keep you full longer especially when paired with a protein such as nuts or some low fat cheese

At Fitness Together we always suggest a wide rainbow of colors in your diet (no, skittles do not count), so fill that orange spectrum with some crunchy carrots next time you head to your produce procuring destination!

written by:

Katie Jensen, CSCS

Psychology B.S.

Fitness and Nutrition Coach

The Time Barrier!

Mon, 07 Mar 2011 06:42:00 -0600

When people are asked, "what is the number one barrier to achieve your fitness goals?", the number one answer that is given is... "Time".

Fact is, there are only 24 hours in a day. At least one-third of it we spend sleeping (some less than others) and for most adults another third is spent at work (some more than others). Then you're left with the amount of time you do have spent doing chores and errands. If you have kids, you're running them to school, ball practice, and dance class. On top of it all, this is all freaking stressful. After all that, you don't feel like doing anything else! Trust me. I get it!

However, you have to get out of that paradigm. At the risk of sounding obtuse, I bet if you really tried you would find you actually have time. You may have to let go of a thing or two in order to make it work. As some of you read this I know you're saying, "I really don't have the time!"

If you're stuck in that paradigm, I can't do anything to convince you any different. You have to have an open mind to be persuaded. My argument is that it's not time that's the barrier, it's time management and fear. To understand how to get out of this conundrum here are some questions for you.

Do you spend too much time doing things that can wait or don't matter? One of the most common traps people get themselves caught into is thinking that everything is going to fall apart if they take time for themselves. In particular, I think about the work-a-holic. Seriously, do you need to be at work from 7:00 am to 7:00 pm? I'm sure that a couple of times a week you can spare coming in a little later if you can get your workout done in the morning. On the other hand, you may be able to leave a little early a couple of days a week to go exercise after work. What you have to keep in mind is that when you take time for yourself, you actually get more done with less stress and less time. Why? Because you are more focused and you have more energy, you get more done is less time (read The Making of the Corporate Athlete).

How much time do you spend watching TV and spend online?

The statistics are becoming worse as to the amount of time spent watching television. American adults spend on average 3 hours a day in front of the tube (children approximately 4 hours). Couple that with the amount time you spend online (for non-business reasons) playing on social networks, playing games, checking email, or just general surfing, you will find plenty of time to get into an exercise program.

Do you fear failure?

Often times, I discover that most people don't even get started because they fear failure. You say to yourself, "I don't want to spend all this time working out and not get results." What you have to keep in mind is that gets you no where. You also have to prioritize why you get into a fitness program. It's not just to look good, but to decrease stress, improve your health, et cetera. Make that your focus and the aesthetic results will come. Just like making a deposit into your savings account, with each exercise deposit you make, the greater the asset created. However, you have to be consistent. Stop shooting to win the great weight loss lottery or six-pack abs in 6 minutes. Instead, dedicate yourself to a lifetime goal of fitness and health.

Here's a Couple of Tips to Break the Time Barrier

Schedule your exercise session and stick to it!

As self-promotional as this may sound, this is the reason why the personal training industry has boomed in recent times. By scheduling (and investing) a session with a personal trainer greatly increases the likelihood that you will show up. It was just like how I paid my way through college. Whereas in high school I was barely passing, in college I graduated with honors. Why? I paid for it. By investing into it, you're going to show up to class.

Even if you don't have a trainer, you still need to schedule a time to exercise. Don't break away from the appointment unless it is a real emergency. Remember, you may have to let go of a thing or two to make it work.

Be Careful of All-or-Nothing

For you perfectionists out there, be mindful that no masterpiece is made over night. Also keep in mind that there are no quick fixes. Just like the lottery winner who wins a lot of money, they lose it all in short time. When you earn it, you learn it. When you go all or nothing, you will inevitably fail. You may get what you think are results, but you don't create the habit. If you don't create the habit, you will lose everything you thought you had gained. That is, if you gained anything at all. Most of the time when you go all-or-nothing, you get tired, over-stressed, and gain nothing. Once again, kind of like how you may play the lottery, but you never win.

It's a life law that nothing in life you want to achieve comes easy, but that doesn't mean it's impossible. At the end of the day, if you continue to make excuses about not having enough time you will never get what you want. What you have to do is just come up with a better strategy. Of course, sometimes you may need a little help in creating that strategy and sticking to it. Hint , hint!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

MYTH: Whole Eggs (yolks) are Bad for You!

Mon, 07 Mar 2011 06:42:00 -0600

Eggs have taken a beating (no pun intended) for the fact they have cholesterol in them. This has caused a trend of egg-white only consumers.

Yes, it's true, they do have cholesterol. The standard egg was once approximately 210 milligrams, however, the most recent studies has it around 185 milligrams. Still, this puts you real close to the recommended upper intake of 300 milligrams that has been recommended by the American Heart Association. If you already have high cholesterol, they recommend 200 mg. However, we have to be careful here.

Admittedly, the AHA states that a diet high in saturated fat is the primary culprit you have to watch for in your diet to avoid raising cholesterol. Fact is, you don't need cholesterol or saturated fat in your diet at all. Your body will create its own cholesterol needs in the liver. When you get too much saturated fat, this fat can convert in cholesterol in the body in the form of LDL's (low-density lipoproteins), which is also known as the "bad cholesterol".

With that said, you can still be led to believe that eggs are bad for you. However, let's address some other facts about eggs:

Eggs yolks have essential nutrients: Let's begin with polyunsaturated fats Omega-3 and Omega-6 fatty acids which have been shown to decrease blood-serum cholesterol and increase HDL's (the good cholesterol). You need these fats in your diet as you do not create them in your body. Then you have Vitamin A, E, and D. These fat soluble vitamins are most absorbed in animal fat as opposed to plant based fat. The most recent estimates have shown that Vitamin D has increased in the yolk as much as 17.5 mg to make it 41 mg for one egg. You also have a good amount of B12 for energy metabolism. Then there is Riboflavin, Folate, and Pantothentic Acid. In addition, it has Choline which reduces homocysteines in your blood (an inflammatory marker that increases the chance of a heart attack), plus very high in Selenium which supports your immune system and works symbiotically with Vitamin E.

Protein is in the Yolk: If you're under the belief that all the protein is in the egg whites, you're mistaken. Though there is a little more protein in egg whites, you need to consume the yolks in order to balance out the essential amino acids required in you diet. In other words, the egg yolks and egg whites together is what creates a complete protein. So high in protein in fact, it is considered to be the most complete protein and highest in bioavailability of all foods in the human diet.

Food Cholesterol doesn't increase blood cholesterol necessarily: Studies have shown that the consumption of cholesterol is less of a concern to raise cholesterol than saturated fat. Studies show that egg eaters generally have less blood-serum cholesterol, so long as you avoid other foods high in saturated fats. Other foods high in saturated fats would be standard beef, foods fried in oil, or lathered in butter or margarine. Of course, you can't forget about all the process foods that are high in trans-fats. Your liver converts these fats into cholesterol in order to deal with the overwhelm of fats. Most people can handle the cholesterol in eggs though and the saturated fat content will not put you through the roof.

So, there you have it. Whole eggs aren't so bad afterall. Quite the contrary, egg yolks are good for you and can actually improve cardiovascular health. Bare in mind, that one to two egg yolks in the day is okay so long as you have an overall low saturated fat diet. When preparing eggs, eat them boiled or if fried, use a light amount of olive oil instead of butter or margarine. While you're at it, throw in some onions, mushrooms, or any vegetable you want to make it even better for you.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

Don't Sit Around So Much!

Tue, 22 Feb 2011 07:47:00 -0600

Want to Boost your Metabolism? Try these 5 things!

Wed, 09 Feb 2011 14:23:00 -0600

Lift weights - Lifting weights not only burns calories but it raises your metabolism by increasing the rate and efficiency at which you burn calories! Think of your muscle as a big fire place. And the fat you want to burn is the fire wood. The bigger and more efficient the fire place, the more wood you can throw in there! Keep in mind that you have to lift correctly so please seek the help of a professional fitness coach to make sure you get the most out of your efforts.
Eat Frequently - Many people do not know that eating can actually make you burn more calories. Think of your metabolism as a spinning top. We'd like to keep that top spinning all day right? Well, one of the best ways to do that is to eat a healthy, balanced meal every 3-4 hours. Get that top spinning by eating a substantial, balanced breakfast within one hour of waking up. Keep that top spinning all day long by eating every 3-4 hours throughout the day. Remember, the meals/snacks must be a balance of lean protein, starchy and fibrous carbohydrates.
Do Intervals - High intensity, periodic interval training (if done correctly) will burn more calories than steady-state cardiovascular exercise AND they will keep your metabolism up for hours after you are done! Try this: walk at a speed of 3.3, 1.0 incline for 2 minutes. Then, increase the speed to a fast walk if you are a beginner (try 4.0) or a run if you are more advanced (try 6.0). Do this for 2 minutes as well and then drop the speed back down to 3.3. Repeat this for 30 minutes. The key is to get your heart rate and intensity up to 85-90% of your max for the higher paced interval. The greater the difference between the upper and lower intervals, the better.
Caffeine - When taken in its natural form (a caffeine pill), caffeine can actually raise your metabolism and increase fatty acid oxidation. Please note, this effect has been found particularly effective in non-habitual users. If you drink caffeinated drinks everyday, there is a good chance that you are somewhat desensitized to its positive effects. If you currently drink caffeinated drinks, try to ween yourself off and avoid caffeine for 8 weeks. Then you can begin utilizing it in its pure form to help you with fat oxidation. Ask your fitness coach for more details!
Sleep - In order for you body to function at its best, you need 7-8 hours of sleep every night. No less than 7; no more than 8. With plenty of sleep, your body will function better overall. But more specifically to metabolism, sleep allows your body to heal from the weight training and it keeps your hunger and cravings in check. When you don't get enough sleep, your body does not regulate hunger correctly so you will end up eating more than you should and eating foods that you shouldn't.

And most importantly, you need to be consistent with these 5 things. In our fast paced, busy world this can be difficult but with the help of a professional fitness coach, you can achieve the metabolism you've always dreamed of!

By Katie Warechowski
Exercise Science, B.S.
Owner,
Fitness Together East Cobb

MYTH: You Should Do Cardio before Resistance Training

Thu, 03 Feb 2011 08:05:00 -0600

Somewhere years past, you might have been taught to do cardiovascular exercise before your weight lifting. Most likely, no reason was given; it was just what you were told to do. So, you accepted it because it came from someone else who exercised, a health club representative, or maybe even a fitness trainer.

Now we know that it is best to do your cardiovascular exercise after your weight training. Even right now you may be saying, “that’s not what I was told”. To understand why it’s the other way around is to understand how the body utilizes different sources of fuel (energy in the form of carbohydrates, fat, and protein) as energy. Lets look at why:

Glucose (carbohydrates) is your body’s primary source of fuel-

While doing cardiovascular exercise, you are in an aerobic state. You are not only using fat as energy, but glucose, which is stored as glycogen in the muscle (think of it as stored carbohydrates). During cardiovascular exercise, you are increasing the intensity and need quick energy. Though fat will be utilized, it will be utilized very slowly and steadily. Think of it this way, a candle burns slowly (like fat), but a stick of wood burns quickly (this is like carbohydrates).

Glycogen is needed in Anaerobic (weight/resistance training)-

Now, in weight training, you will only utilize glycogen as a source of fuel because it is anaerobic. So, if you use all of your glycogen stores during cardiovascular exercise, you not only run the risk of losing glycogen as energy, but also something else more detrimental. You can lose muscle. Glucose can only quickly become available from stored carbohydrates (which is glycogen) and guess what else- protein. So, what is the most ready available source of protein in your body? Answer- muscle. You do not want to lose muscle!

Muscle protein breaks down to create glucose-

Your body will use muscle protein as a source of energy (as a last resort), as it will break it down into amino acids to create glucose (this is known as gluconeogensis – say that real fast 5 times). Because weight lifting is anaerobic (without the use of oxygen), it can’t use fat as energy. As a result of losing muscle protein, you are effectively decreasing your metabolism. To put it simply, if you want to burn more calories and fat, then you want to preserve muscle.

It can be argued that this position is not always true. However, the over-riding evidence demonstrates that doing cardiovascular exercise after weight training makes most sense. It’s basically erring on the side of caution.

Do not confuse cardiovascular exercise with a warm-up before weight training. At a moderate intensity between 5-10 minutes it is advised to use a treadmill, bike, or elliptical. For such a short period of time and moderate intensity, it will not deplete your glycogen stores.

Continue reading on Examiner.com: Fitness Myth: You should do Cardio/Aerobics before Resistance Training - National Fitness and Weight Loss Myths | Examiner.com http://www.examiner.com/fitness-and-weight-loss-myths-in-national/fitness-myth-you-should-do-cardio-aerobics-before-resistance-training#ixzz1Cu9r2RFt

New Sodium Guidelines

Thu, 03 Feb 2011 05:59:00 -0600

Many health watchers had assumed that the new guidelines would follow the advice of the Dietary Guidelines Advisory Committee, whose June report suggested cutting the daily recommended sodium intake to 1,500 mgs for all Americans. But the USDA decided to keep it at "less than 2,300," for those outside of at-risk groups (which include elderly, children, most adults, African-Americans and those with hypertension, diabetes or kidney disease) who are advised to consume fewer than 1,500 mgs per day. Entire article at Chicago Tribune

MYTH: You "Burn" more Fat at a Lower Heart Rate

Wed, 02 Feb 2011 17:30:00 -0600

You may have been told that doing cardiovascular exercise at a lower heart rate is better in order to burn more fat (look at the graphics on the treadmill and you will see “cardio zone” and “fat zone” ). Though there is a degree of truth to this, it is really another myth that needs to be busted.

Somewhere, someone might have read an article or a journal stating thatthe ratio of fat that you burn while doing cardiovascular activity is higher at a lower heart rate. As you begin to increase the intensity by means of speed, resistance, or incline, your fat burning ratio will decline. While this is all true, this information can be severely misinterpreted. At all times of the day your body's energy expenditure is primarily aerobic (primarily fat). All this means is that you will utilize more fat energy as compared to carbohydrate energy (aka-glycogen that is converted to glucose). Unfortunately, sitting around doesn't get the job done, you have to increase intensity (in this case, aerobic or cardiac output).

When you increase your aerobic output, you will begin to change the ratio at which you utilize fat and carbohydrate energy. No matter what, when you increase aerobic activity, you will increase your carbohydrate (glucose) usage. This is done by what is known as aerobic glycolosis (you don’t have to remember that). There is a high correlation between your heart rate and increasing “carbohydrate burning”.

So, when you read this you may think, “okay, if I want to burn more fat, I need to keep my heart rate down”. However, and this is a big however, notice that nothing is mentioned about the quantity of fat calories that is used at a lower intensity as compared to a higher intensity. All that is mentioned was the ratio. When you increase your heart rate while doing cardiovascular training, you will use more fat than you would a lower intensity. Ratios don’t matter. It’s quantity of fat you’re after and it just so happens that your training will also be more qualitative. It's more qualitative because it will improve cardiovascular fitness, plus your body adapts to using fats more effieciently due to cellular adaptations (this takes time).

Even if you were to think, “well I don’t want to burn more carbs, I want to burn more fat”. Well, don’t worry; you’ll still be burning more fat than carbs at a higher heart rate, as long as you’re not breaking what is known as anaerobic threshold (which you can’t sustain for long periods of time anyway). When you go to do cardio, get a sweat going anddo something more than a “mall paced walk”. Of course, this all depends on your current health and fitness level. At some time though, you’ve got to push it. Ideally, you want to do cardio sessions where your heart rate reaches approximately 75-85% of maximal heart rate (or exceeds it occasionally) for 20 minutes or longer. One of the methods to improve cardiovascular fitness is throughinterval training and Fartlek training.

Heart Disease: Preventable yet Costly!

Wed, 02 Feb 2011 17:27:00 -0600

According to a study that recently came from the American Heart Association (related article), costs related to heart disease is predicted to triple by 2030 to $800 billion. Most of of the costs associated to heart disease will be for the treatment of high blood pressure.

Odd thing is, as much as we know, the prevalence of preventable disease is on the rise not only in heart disease, but in Type II diabetes, cancer, obesity, etc. These diseases are often interrelated and our healthcare costs would be significantly less if we were simply more proactive.

Ultimately, if you want to prevent disease, you're going to have to change your lifestyle. This does not occur overnight. It occurs in a multitude of tiny little steps. With each passing behavioral change you make, the more likely you are to prevent cardiovascular disease.

Conversely, this does not mean you may not have a heart attack. However, if you do, the fitter you are the greater the likelihood you will survive it and recover from it faster. Besides, it's quality of life that you're trying to achieve.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Nutrient Brief: Succulent Squash (all Varieties) AND Pumpkin Seeds

Tue, 04 Oct 2011 10:04:00 -0500

Pumpkins and other gourds are not just useful for pretty fall decorations and spooky holiday carving. Pumpkins are just one of the many varieties of winter squash which also include acorn, butternut, spaghetti, delicatta—among many other lesser known types. Squash is actually native to the American continent, though some current variations were cross-cultivated when Europeans settled.

The winter squash are distinguished by their hard exterior. This helps keep them fresh for up to 3 months once they are harvested as long as they do not have any cuts or bruising, which means you can enjoy them throughout the entire season!

Despite the many varieties of winter squash, they all have similar nutritional benefits. They contain considerable amounts of Vitamin A. The darker the skin, the higher the amount of beta-carotene the squash contains (as evinced in the dark orange color of the flesh). This vitamin has been found to boost immunity, aid in vision, and help keep skin healthy.

Squash also contains Vitamin C and many of the B vitamins which also help the body’s cells fight infection and stay strong and healthy. Some of the other nutritional benefits include mild anti-inflammatory benefits (omega-3 fatty acids), antioxidants, and blood sugar regulation. Most types contain approximately 80 calories in a one cup serving, with about 5 grams of filling fiber. They also make it on most lists for high levels of potassium.

Many people have enjoyed pumpkin seeds, but the seeds from other winter varieties can be consumed in much the same manner. You can eat them raw, add them to recipes to boost the nutritional profile or roast them for a healthy snack. They contain omega 3’s, manganese, magnesium, phosphorus, and zinc –all of which assist the body in a number of ways.

If you are intimidated by prepping yourself, many times you can find frozen, pre-cut fresh or canned varieties at many of the local stores. Frozen fruits and vegetables (as long as they are not laden with butter and sodium) can be just as good or better than fresh options since they are flash frozen at the peak of freshness thus the nutritional content does not have a chance to degenerate.

The flesh is great for soups/chili, sautéing, roasting, mashing and even steaming. It can add bulk without adding calories, as in adding the puree in macaroni and cheese to take the place of some of the cheese, and add in some of your fruit and vegetable servings for the day!

Nutrient Brief - Poppin Peppers

Tue, 27 Sep 2011 07:34:00 -0500

The bell pepper comes in an assortment of colors and varieties. The most common is green, however, red and yellow are also very popular and even sweeter.

Bell peppers are available year round and are abundant in vitamin C. One small green bell pepper will yield 60mg of Vitamin C, which meets your minimum daily requirement. However, the red and yellow peppers have as much as 135mg or more. Colors often define what type of nutrients are in a vegetable. For example, red peppers also have higher amounts of vitamin A compared to the green and yellow bell peppers. Yellow has the highest vitamin C content.

Bell peppers are also an excellent source of dietary fiber. I love to eat them raw (by itself), on salads, and even on my sandwiches. However, another popular way to prepare them is roast them which helps maintain their nutrients.

Written by:
Kelly Huggins
Exercise Science, B.S

For Women, Heart Attacks Kill 6 Times as Many as Breast Cancer ((Huffington Post)

Tue, 08 Feb 2011 16:11:00 -0600

If you are impressed by numbers, consider the average risk of breast cancer in American women, by age 80, is roughly 12.15 percent, [SEER data base] with rates of death from breast cancer much lower still (less than two percent of us will die of breast cancer) as compared to the huge majority who suffer and will die from heart disease, with death rates approaching 50 percent in the first year after a heart attack. About 267,000 women die each year from heart attacks, which kill six times as many women as breast cancer. Take a look at the information on the Women's Heart Foundation website.

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The Time Barrier!

MYTH: Whole Eggs (yolks) are Bad for You!

Don't Sit Around So Much!

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Want to Boost your Metabolism? Try these 5 things!

MYTH: You Should Do Cardio before Resistance Training

New Sodium Guidelines

MYTH: You "Burn" more Fat at a Lower Heart Rate

Heart Disease: Preventable yet Costly!

Nutrient Brief: Succulent Squash (all Varieties) AND Pumpkin Seeds

Nutrient Brief - Poppin Peppers

For Women, Heart Attacks Kill 6 Times as Many as Breast Cancer ((Huffington Post)