Fitness Together - Auburndale

Water Intake

Fri, 18 May 2012 07:50:00 -0500

Water is essential to maintain normal body function. It keeps all the bodies organs running, improves skin health and aides metabolism. So how much water should we take in per day? It depends on activity level as well as the individual but a great starting point is 64oz per day.

This amount of water sounds like a lot. However, if broken up into small portions throughout the day, it is quite easy! Other liquids such as coffee and tea count towards the overall total but remember that these liquids can have a diuretic effect. Therefore, water is the best option always!

Keep your water intake up and feel great each day!

-Eric

Fitness Together Newtonville & Auburndale

Post Workout Nutrition

Fri, 27 Apr 2012 08:11:00 -0500

You just finished a challenging workout with us at Fitness Together. Your job is done, right? Kind of, at least the hard part is. To take advantage of that workout you need to supply the body with essential nutrients to aide the body in the rebuilding process so you can come back stronger next time. This goes for people who want to lose body fat and improve body composition. Here is a perfect post workout shake:

-15-20 grams of whey protein

-Banana or berries

Combine the scoop of protein and fruit with some water in a blender. Add a few ice cubes, blend and enjoy! After working so hard in your training session, dont cut yourself short by neglecting post workout nutrition!

-Eric

Fitness Together Newtonville & Auburndale

Core Stability for a Stronger Golf Swing

Fri, 20 Apr 2012 07:04:00 -0500

Golf season is upon us! A great swing starts with a stable core. So how do we implement some core movements that will improve our game? Adding in a few core stabilization movements can go a long way into increasing distance AND protecting the lower back from injury. Try these movements out.

-Paloff Press x 15/side

-Superman x :45-60 seconds

-Bird dog x :45-60 seconds

-Reverse Crunch x 12 reps

-Cable Wood chop x 12/side

Perform these movements 2-3 times per week and enjoy those extra yards off the tee!

-Eric

Fitness Together Newtonville & Auburndale

Sample Breakfast

Fri, 13 Apr 2012 06:36:00 -0500

A healthy breakfast is key on kick starting your day. With all the conflicting information on what a healthy breakfast consists of, it is no wonder some people are confused on what to choose. Cereal ads push high sugar, low protein, wheat based grains. It is no wonder obesity is at an all time high! The best way to start your day is with a high protein and healthy fat breakfast! This will give you sustained energy for your long work days. Below is a sample breakfast.

-2-3 egg omelet with vegetables (spinach, broccoli, etc) cooked in extra virgin olive oil

-1-2 strips of turkey bacon

-Handful of blueberries or low glycemic fruit (any berry is a great choice)

Try this breakfast out and start your day off on the right foot! You can feel full AND be healthy at the same time.

-Eric

Fitness Together Newtonville & Auburndale

Beach Training

Thu, 29 Mar 2012 14:15:00 -0500

Ok, so I might be a little premature talking about the beach. After that week we had two weeks ago, I got a little over excited. Sticking with the beach topic, I am going to put together a little program you can do at the beach to jack up your metabolism so you are burning some extra calories sitting in the sun!

This routine will only take approximately 15 minutes to do and then you can lounge the rest of the time! Perform this circuit barefoot and make sure you have your water handy!

Mountain Climbers x 20 seconds

Lunges x 15/side

Jumping Jacks x 20 seconds

Broad Jump x 10 jumps

One Finger Cartwheel Push Up x 15

There is one movement you can leave out if you choose so, but complete the other 4 exercises (the first four ones:) ) at a brisk pace. Perform the full circuit 3-4 times and enjoy burning calories while you bask in the sun!

-Eric

Fitness Together Newtonville & Auburndale

Bodyweight Circuit

Tue, 13 Mar 2012 08:04:00 -0500

You don't always need a lot of equipment to get in a good workout! Here is a sample routine that you can perform on your off days from FT to aid you in your body composition goals.

1. Push Ups (modified) x 12-15

2. Jump Squats x 12-15

3. Chair Dips x 12-15

4. Plank x 30-45 seconds

5. Wall Slides x 12-15

6. Reverse Crunch x 12-15

Perform this circuit 3-4 times through and keep your "off" days fun!

-Eric

Fitness Together Newtonville & Auburndale

Fasting

Fri, 02 Mar 2012 07:24:00 -0600

The mainstream nutrition advice for a while has been, "Eat a healthy breakfast upon rising". Although this is great advice for someone who tends to binge eat later in the day, it can be hindering your fat loss goals!

My advice to my clients is to take advantage of your "fasted" state upon waking. The bodies primary source of fuel in the morning is fat. Taking in a breakfast with carbohydrates blunts the fat loss.

I am not recommending that you do not eat at all in the morning, but waiting a few hours takes advantage of fat burning. Try going for a short walk to intensify the effects.

Give this a try and good luck with your body composition goals!

-Eric

Fitness Together Newtonville & Auburndale

The Cure for Flabby Arm

Tue, 21 Feb 2012 08:19:00 -0600

Everybody wants nice and toned arms. Many downfalls of unexperienced trainers lead people to believe that the only way to more defined arms is to curl, curl, and curl.

Yes it is true that adding curls into a program can help in your quest, but centering a strength training routine around them is not the answer.

Stick to basic, compound movements like push ups, inverted rows, and chin ups. If you feel like doing more work at the end of your session, then by all means do a few sets of curls and pressdowns.

Use the "big" movements to help you reach your toned arm goals!

-Eric

Fitness Together Newtonville & Auburndale

Valentines Day? Eat Some Chocolate (Dark, that is)

Tue, 14 Feb 2012 08:16:00 -0600

Its Valentines Day! That means chocolate upon chocolate upon chocolate! Fortunately, you know the word MODERATION. While I am not advocating you to gorge all day on these sweets, I am telling you to enjoy the holiday and have a few dark chocolate bits.

Dark chocolate constitutes anything over 65% cocoa. These are the ones that will give you some benefit while also satisfying that sweet tooth of yours.

Dark chocolate contains flavonoids which act as antioxidants, clearing up free radicals within the body. Also, the dark variations also stimulate endorphin and serotonin release, which gives you the overall feel of well being (which is why it can be hard to put down after you start eating).

Enjoy a few pieces today, and reap the benefits of dark chocolate!

-Eric

Fitness Together Newtonville & Auburndale

Avocado Cheesecake

Tue, 07 Feb 2012 08:24:00 -0600

I LOVE cheesecake. So when I found this healthy recipe for a cheesecake, I had to make it! Dont let the avocado part scare you, you cant taste it. Try this out and enjoy a HEALTHY cheesecake (yes, its possible).

Avocado Cheesecake
Ingredients:

Bag of finely crushed pecans or walnuts
Half a stick of Smart Balance 50/50 butter blend with omega-3
1.5 cups Splenda or your favorite sugar-equivalent substitute
1 envelope of unflavored gelatin
1.5 cups of almond milk, unsweetened
1 teaspoon vanilla extract
2 very ripe avocados (almost mushy)
1 lemon for zesting or dried lemon zest
1 package (8 oz) fat-free cream cheese
Topping of choice

Instructions:

1. To make the crust, melt the butter in a pan. Add enough of the crushed nuts to cover the bottom of the pan and soak up all the butter. Thin crust = a little butter and a small amount of nuts. Thicker crust = extra butter, lots of nuts. Up to you. If you want a sweet crust, sprinkle on some extra Splenda.

Stir, kill the heat, then spread evenly into the bottom of a small springform pan.

2. Now let's make the filling. In a cup, stir the gelatin into two tablespoons of water. Let it stand for 5 minutes or so. It may turn into a rubbery hockey puck. This is cool. (And perfectly fine.)

3. Zest the lemon. If you don't know what that means, ask your granny. Or use dried zest like I do.

4. In a small saucepan, combine the almond milk, Splenda, vanilla, and zest. Bring to a boil. Add gelatin puck/mixture, lower to a simmer, and whisk until the gelatin dissolves. This'll take about a minute.

5. In a food processor (or even your blender) add the cream cheese and avocados (both cubed). Pour hot milk mixture in and give it a whirl until it's super smooth.

6. Pour into the crust, cover, and stick it in the fridge for a couple of hours.

Source: Chris Shugart http://tnation.t-nation.com/free_online_forum/diet_performance_nutrition_bodybuilding_velocity_recipe/avocado_cheesecake?id=3532350&pageNo=0

-Eric

Fitness Together Newtonville & Auburndale

Flourless Pizza!

Fri, 03 Feb 2012 06:45:00 -0600

The Super Bowl is here! Usually, this day involves a ton of pizza AND drink. I have been telling my clients about a flourless pizza that I have been making the past month, using cauliflower as the crust! Suprisingly, it tastes amazing!

So hang up the phone, no ordering unhealthy pizza, try this easy recipe instead!

CRUST:
1/2 LARGE head cauliflower (or 1 1/2 cups shredded cauliflower)
1 large egg
1 cup finely shredded low fat mozzarella cheese
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt

TOPPINGS:
1/2 cup low sugar tomato sauce
1/2 cup finely shredded low fat mozzarella cheese

Directions:

1. Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of 1 1/2 cups of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them for 8 minutes. Give the cauliflower a chance to cool.

2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix 1 1/2 cups cauliflower crumbles with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

Other topping ideas:
Sliced tomatoes

Turkey Sausage

Turkey Bacon

Turkey Pepperoni

Pineapple

Olives

Be creative and enjoy this delicious, healthy dish!

Recipe found at Recipegirl.com

-Eric

Fitness Together Newtonville & Auburndale

Strengthening For Golf!!

Fri, 27 Jan 2012 07:51:00 -0600

This is wishful thinking, but I am already looking forward to the golf season. This is the time to strength train so those long par 4's dont seem too long in a few months! Also, greater strength makes it easier to get out of that long, thick rough (not that you are ever in there anyways).

Here are a few movements that you can apply to golf strengthening:

-Birddog x 15 reps each side (better mobility + better core stabilization through impact)

-Medicine Ball Chops x 15 reps each side (better mobility + better turn through impact)

-Dumbbell Shoulder Press x 15 reps (more strength through impact)

-Planks x 60 seconds (better core stabilization throughout the swing)

-Barbell Wrist Curls (forearm strength plays a big factor in getting the ball out of the heavy rough)

Work on these movements for the next few months and add some distance to your tee shot!

-Eric

Fitness Together Newtonville & Auburndale

Hotel Fitness

Fri, 27 Jan 2012 07:40:00 -0600

We are halfway through our winter (hopefully)! Many of you are thinking of or are already taking vacations. Don't let your fitness slip while you are away for a period of time. Try this routine out before you go outside to bask in the sun!

Hotel Fitness Routine:

Chair Dips x 15

Jumping Jacks x 45 seconds

Push Ups x 15

Mountain Climbers x 25 seconds

Plank x 60 seconds

Complete this circuit 3-4 times through! But above all, ENJOY YOUR VACATION!!!

-Eric

Fitness Together Newtonville & Auburndale

Sleep Better

Wed, 18 Jan 2012 14:40:00 -0600

Sleep deprivation is commonplace amongst our society. Longer days and nights at the office leave us little time to unwind. Sleep is an important process that gets us hormonally and mentally charged. Yet most of us dont get enough of it. How can we take advantage of our sleep and start to feel refreshed?

Here are a few tips:

-Block out ALL light sources. Even a brighter alarm clock can influence the bodies output of melatonin (this helps keep you asleep). Put a towel over the clock, and TURN OFF YOUR T.V. before bed!

-Perform a "before" bed ritual. Take a warm bath, stretch, or do some light yoga. Drink some decaf green tea.

-Take 2-5mg of melatonin 30-45 minutes before bed on an empty stomach. This helps the body get into sleep mode faster.

Try these and get on your way to a better nights sleep!

-Eric

Fitness Together Newtonville & Auburndale

Love Pasta? No Problem!

Tue, 10 Jan 2012 08:35:00 -0600

Coming from an Italian family, I grew up on pasta Sundays. Over the years, as my diet has evolved into a more gluten free, no bread/pasta, type, I have taken out pasta completely.

However, just the other day as I was walking down one of the areas more marketable grocery store, I came across quinoa pasta. I had to give it a shot! Quinoa is sprouted grain but is relative to leafy green vegetables (1)! Quinoa is also high in protein, making it a perfect meal item.

I was rather impressed with the texture and after adding some grass fed butter and salt and pepper it was delicious! Give quinoa pasta a try! Mix some vegetables in with it and enjoy!

-Eric

Fitness Together Newtonville & Auburndale

1.) http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

Make Cardio Fun!

Fri, 30 Dec 2011 10:42:00 -0600

When winter hits its hard to get outside and go for a run. A majority of people think the only form of outdoor cardio is going for a run or jog. When winter hits, they automatically regulate themselves to the treadmill (or any cardio at all). Instead, put on some warm gear and head out snowshoeing, or skiing, or walk in the deep snow! You can make winter fun no matter what the situation!

Just because you arent "jogging" doesnt mean you arent working out! Get out and have some fun this winter all the while noticing how well your strength training has carried over to the new activities!

-Eric

Fitness Together Newtonville & Auburndale

Vitamin D and Winter!

Fri, 23 Dec 2011 10:19:00 -0600

It's that time of the year again. It's dark when you leave for work, and dark on your drive home. Catching some rays just is not in your winter schedule! Don't worry though, we can counteract some of the negative affects of little sunlight.

There are many changes to the environment that we must deal with. Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the Fall months is their lack of sunlight exposure and vitamin D production. It is extremely hard to get sufficient vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check.

Deficiencies in vitamin D have been linked to breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is also essential for bone growth and plays an important role in the absorption of calcium.(WebMD, DeNoon)

Supplementing with 400-1,000 IU a day can help keep your vitamin D levels in check. Some studies have shown higher dosages to be more effective at keeping your levels in check, but starting out on the low end and seeing how you respond is the best way to go.

Get your vitamin D levels checked through your doctor and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric

References:

http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d

Fitness Together Newtonville & Auburndale

Increase Core Strength To Minimize Lower Back Pain

Fri, 16 Dec 2011 07:59:00 -0600

Back pain is commonplace in todays world. When I was searching for an image for this article, I typed in "lower" into Google, and in the search bar, "back pain" popped up without me doing anything else.

How do we fight against back pain when it seems like any extracurricular movement adds to the discomfort?

We strengthen the core! A strong core helps us maintain correct posture, and avoid things like too much curvature in the lumbar spine.

Here are a few movements that can help in the quest for a stronger, healthier, core:

-Planks

-Side Planks

-Paloff Press

-TRX fallouts

Add these movements into your exercise regime and start to feel better!

-Eric

Fitness Together Newtonville & Auburndale

Pop Quiz!

Tue, 06 Dec 2011 09:07:00 -0600

Remember back in your high school days when you would walk into class and the teacher would drop the horrible news on you, "Pop Quiz"? Well, here is my version of a pop quiz. Do your best to answer the questions without looking at the answers at the bottom (or Googling!!)

1. The "healthy" fat found in wild salmon is:

A. Omega-6

B. Omega-9

C. Omega-3

2. Individuals should try taking in ___oz of water per day:

A. 64oz.

B. 90oz.

C. 20oz.

3. An exercise that is great for strengthening the posterior chain (butt, hamstrings) and aids in knee health is:

A. Leg extension

B. Stiff Leg Deadlift

C. Potato Chip Curls

4. To experience a fun, interactive training session with knowledgable trainers, you should train with _____:

A. Fitness Together

B. Fitness Together

C. Both A and B

5. Hard strength training and cardio increases EPOC, which stands for:

A. Eating Pickled Onion Cloves

B. Excess Post-Exercise Oxygen Consumption

C. Emulsified Piece Of Cheese

Goodluck and post your answers!!!

-Eric

Fitness Together Newtonville & Auburndale

Answer sheet.

1. C

2. A

3. B

4. Definitely B

5. B

Holiday Drinks

Thu, 01 Dec 2011 14:10:00 -0600

The holidays are here! And so are the extra calories from food and drink! One of America's pastimes drinks that packs a whooping calorie punch is eggnog. Per 4oz., eggnog is approximately shelling out 130 calories. Imagine what a typical sized drink (PLUS some brandy, eh hem) brings in total calories?

Eggnog tastes excellent, so don't feel like you aren't allowed any! However, limit your servings AND serving size. It takes one second to pack on the weight, but a LONG time to take it off.

Take in the feeling of the holidays, being around family and friends, and keep your workouts planned around the holiday. That way we can all toast (a healthy protein shake maybe?) to health!

-Eric

Fitness Together Newtonville & Auburndale

Turkey Time

Tue, 22 Nov 2011 08:51:00 -0600

Thanksgiving is here! A time for everyone to sit back, enjoy spending quality time with family, and indulge a little on some delicious food. Being one of the holidays based on food and drink. How can we enjoy it without sabotaging all of our hard gym efforts? Here are a few tips to get you through Thanksgiving:

- PORTION CONTROL!!! Limit the size of your servings. Or, if you are going to eat more of something, make it turkey.

- One of the few things I tell my clients is to have a little piece of turkey BEFORE you eat pie as well. Yes, I know you just ate a big dinner a few hours earlier. Having that 4-5oz of turkey before the pie will up your protein intake, and also make it so you might not grab for the 2nd, 3rd, or 10th piece of apple crisp.

- Enjoy your food. Do not just devour it. Enjoy each bite, and eat slowly.

Enjoy the fine foods and smells without hurting your health goals! The holidays are here, so cherish the time you have with your loved ones.

-Eric

Fitness Together Newtonville & Auburndale

Fasted Cardio

Tue, 15 Nov 2011 08:35:00 -0600

One of the biggest questions in the quest for better body composition is, "when is the best time to perform cardio?" While any type of cardio will aide in better body composition. Scientifically, your body is primed for fat loss upon waking.

Performing cardio in a fasted state ensures that the bodies primary source of fuel is fat stores. Eventually the fuel source changes over to glycogen and lean muscle tissue, but taking advantage of that fat time frame can be the key to better body composition.

For starters, try to walk for 30-45 minutes upon waking in a fasted state. To further enhance the metabolism, sip on a green tea or black coffee before performing your walk to aide in the fat loss.

After your walk, eat a high protein breakfast! Walk your way to success!

-Eric

Fitness Together Newtonville & Auburndale

Train Hamstrings and Glutes For Knee Health

Tue, 08 Nov 2011 09:57:00 -0600

Anterior knee pain is a common trait found amongst Americans these days largely due to the type of footwear and activity we are performing. Women are prone to knee issues because of the "Q" angle of the hips compared to their knees. Add in high heels and you have a recipe for disaster.

How do we combat these knee issues? Performing posterior chain movements (hamstrings, glutes, lower back) helps hold the knee in place, giving you more support throughout the joint. As a side effect from this type of training, you will also run faster! Not a bad combo! Here are a few movements you can perform with your Fitness Together trainer:

-Kettlebell Swings

-Stiff Leg Deadlifts

-Glute and Ham Raise

-Lunges

-Good Mornings

Add a few of these movements into your training program and enjoy healthier, sturdier knees!

-Eric

Fitness Together Newtonville & Aburndale

Sprint Intervals For Better Body Composition

Thu, 03 Nov 2011 12:58:00 -0500

Steady state is the norm when people talk about doing their cardio for weight loss. This involves choosing a pace on the treadmill or elliptical and going at the same moderate pace throughout the cardio session.

One way we can speed up the metabolism and jack up EPOC (excess post exercise oxygen consumption), is to perform sprint intervals from time to time. An example of this type of training could be:

-Jog 20 yards

-Sprint 10 yards

Complete the circuit 5 times through.

Another example used in the gym could be:

-Slow jog on treadmill for 50 seconds

-Sprint on treadmill for 10 seconds

Repeat this process for a total of 8 minutes.

Give these sprinting intervals a try and enjoy the benefits of lower body fat PLUS increased cardiovascular health!

-Eric

Fitness Together Newtonville & Auburndale

Plyometrics For Leg Strength

Fri, 28 Oct 2011 07:29:00 -0500

Developing lower body strength has direct carry over to everyday activities. We want to be able to play with our kids longer, go for longer walks, and be able to move our friends into their new apartments (ya, right). Resistance training is a great tool to help us achieve our lower body strength, but adding in plyometrics can tap into a different component of strength.

Plyometrics help develop "explosive" power that will aide us in our starting strength. Here are a few movements that you can perform in conjunction with your strength training routine:

-Box jumps

-Broad jumps

-Plyometric lunges

-Depth jumps

Ask your Fitness Together trainer about plyometrics and the numerous benefits that come along with them!

-Eric

Fitness Together Newtonville & Auburndale

Hallo....Ween Off The Candy

Tue, 25 Oct 2011 09:34:00 -0500

With Halloween right around the corner, temptation follows in the form of sweets! How do we make it through the weekend (or month) without ransacking the children’s candy stash? Here are a few simple guidelines to follow that will help curb those cravings!

1. If you buy candy to hand out, buy the kind you don’t enjoy!

2. Give yourself a limit on how many pieces you are "allowed". As in two, not five! Once the limit is reached, you are done. NO EXCEPTIONS!

3. Put your excess candy (or your kids candy), out of site. That way its not in your plain view all the time. If you have to work harder to find or get to it, you most likely wont go the extra mile to do so.

4. Give away your excess candy!

5. Eat 70% or greater dark chocolate when you are having a sweets craving. The antioxidants found in dark chocolate are very beneficial.

Don’t let this holiday ruin your nutrition/weight goals. Limit yourself, but do not deprive! Good luck and be safe!

-Eric

Fitness Together Newtonville & Auburndale

Upper Back Strength For Posture

Thu, 20 Oct 2011 14:04:00 -0500

In an average day, people spend more time sitting at their computer, t.v., and in their car. For this reason, its not uncommon to see someone with that "slouched" posture. You know it, head forward, shoulders pulled forward, big rounding of the upper back.

How do we fight this? By training the upper back with weights! Strength training 2-3 times per week can drastically improve posture. Perform two of these movements at least twice per week.

Pull Ups or Assisted Pull Ups

Lat Pulldowns

Face Pulls

Dumbbell Rows

Cable Rows

Deadlifts

Goodluck with your training and keep fighting the war against bad posture!!!

-Eric

Fitness Together Newtonville & Auburndale

Preventing Osteoporosis

Tue, 18 Oct 2011 12:48:00 -0500

As we age, the threat of osteoporosis becomes increasingly realistic. One of the ways we can delay the process is by resistance training. Most people know this, but do they know what TYPE of resistance training they should perform?

Any resistance training is going to be beneficial. However, training that compresses the spine will have a greater effect on fighting the bone aging process. This type of training greatly increases bone density and the restructuring process. Movements like the deadlift and squat are some of the best choices. Also, using roughly 65-70% of your one repetition max is the best way to load the spine safely AND use a challenging weight at the same time.

Fight osteoporosis and have some fun doing it! Lift smart and eat your veggies!

-Eric

FTNewtonville.com

"Shorter Days? More Vitmain D!!"

Fri, 16 Sep 2011 12:20:00 -0500

It's that time of the year again. It's dark when you leave for work, and dark on your drive home. Catching some rays just is not in your Fall schedule! Don't worry though, we can counteract some of the negative affects of little sunlight.

Get your vitamin D levels checked through your doctor and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric

References:

http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d

Healthy Fats!!

Fri, 19 Aug 2011 16:14:00 -0500

We have been taught to fear "Fats" through this diet bubble we live in today! I want to clear a few things up.

1. Not all Fats are created equal

2. Fat is a macronutrient just like Carbohydrates and Proteins and our body needs it

3. Fat does not make you fat-a discrepancy in calories consumed and expended is responsible for that

There are four faces to fats (poly-unsaturated, mono-unsaturated, saturated, trans). Poly- and Mono- are very good friends to proper functioning of your brain, cells, organs, heart, nerves, and joints. Okay, so lets give our body what it needs!

Healthy Fat Sources

1. Avacado= creamy and delicious compliment to your salads

2. Olive Oil= richness to your chicken and shrimp

3. Almonds= nutty mid afternoon hunger satisfaction

Enjoy!

-Ashley

FTNewtonville.com

Lacking Training Motivation On Your "Off" Day? Find A Partner!

Fri, 12 Aug 2011 12:30:00 -0500

Lacking motivation on your "off" day from training with us at Fitness Together? Find a friend to train with you! The extrinsic motivation a friend can give can definitely be the deciding factor in pushing you to exercise! Go for a jog together, attend a yoga class. Get lost in the conversation during your walk and before you know it you will have gotten some decent mileage in!

Sometimes all we need is a little "push" to get us moving along!

-Eric

Fitness Together Newtonville & Auburndale

How Much Water Should I Take In??

Fri, 05 Aug 2011 12:14:00 -0500

We are in the middle of a heat wave! How much water should we take in to avoid heat exhaustion and heat stroke? Activity levels definately influence how much water we should consume. For my clients, the low end I recommend is 64 fl oz per day. Adding in activity, it should be even more! Not taking in enough water puts you in a state of dehydration, which can sap your energy.

Water helps flush out toxins in the body. Seeing as the body is comprised of 60% water, this is extremely important!

You should never feel "thirsty" as this can be a sign of dehydration. Keep your fluids up throughout the day to maintain body function AND feel excellent even when the temperature is rising outside!

-Eric

Fitness Together Newtonville & Auburndale

Strengthening For Golf!!

Fri, 05 Aug 2011 12:12:00 -0500

Golf season is in full swing (pun intended)!! How can we adapt our strength training to incorporate core stablility that will equate to longer drives, easier shots out of the rough, and prevent injury? Try this routine out to improve your golf game!

Paloff Cable Hold x :30 seconds each side

Plank x :45-:60 seconds

Side Plank x :20 seconds each side

Cable Chop x 10-12 reps

Complete each movement 3 times through. Resting 45-60 seconds between sets.

Notice how there is no "crunching" movement or twisting movement. Contrary to popular belief, you do not rotate through the core when you swing. You rotate through the thoracic spine (shoulders). The function of the core through a golf swing is actually stablization, especially through impact. The better we are at stabalizing the core during this time, the better we will be at generating power throughout the swing. More power equals more distance!

-Eric

Fitness Together Newtonville & Auburndale

Foam Rolling-The Poor Man's Massage!

Fri, 05 Aug 2011 12:10:00 -0500

Foam rolling has recently become a standard in today's fitness industry for its numerous benefits ranging from increased mobility to injury prevention.

Foam rolling before a training session can help with breaking up scar tissue and improving blood flow to the muscles, priming them for movement. You can also benefit from rolling after a training session to help aid in recovery.

Think of your muscles like a rubber band. If you tie the band up and pull it tight you get a small bump. If you were to work the muscle in this condition the bump will only increase tightness and shorten your range of motion. Foam rolling helps break up these little "bumps" and decreases muscle density. As stated in the title, think of it as a poor man's massage!

I have my client's roll either before or after training sessions, depending on their mobility. I also stress to them the importance of rolling and recommend they purchase one for their homes as well. I tell them to roll at least 3-4 times per week when they aren't with me. It only takes a few minutes and can be done while they watch t.v.!

Foam rollers are pretty inexpensive, and can be purchased in the $25-$35 range. Grab one today and reap the benefits of improved recovery, increased mobility, and decreased muscle soreness!

-Eric

Fitness Together Newtonville & Auburndale

Women- Bulletproof Your Knees!!!

Fri, 05 Aug 2011 12:09:00 -0500

Women are susceptible to knee injuries because of the natural angle created from their hips to their knees. This is called the "Q" angle. What happens with women is their vastus lateralis (outer quad) over develops and puts pressure on the knee. This is the main reason women are more prone to ACL injuries. One way to help avoid these issues is to strengthen the vastus medialis (VMO or inner quad), and biceps femoris (hamstrings).

A few movements that can help strengthen the vastus medialis and hamstrings:

-Front Squat

-Plie Squat

-Conventional Deadlift

-Stiff Leg Deadlift

-Pull Throughs

Add these movements to your strength training routine and find solace in the fact that you are bullet proofing your knees AND getting them ready for activity!

-Eric

Fitness Together Newtonville & Auburndale

A Complex Situation

Fri, 05 Aug 2011 12:08:00 -0500

Complexes are a group of exercises that are performed back to back without ever setting the dumbbell/barbell down. When performed correctly, complexes can target every muscle group in the body, and really jack up resting metabolism (EPOC). In turn, this increases the amount of calories that your body will burn in a resting state FOR UP TO THE NEXT 48 HOURS! Talk about bang for your buck exercises.

Give this complex a try and see how you feel! Remember, each movement is performed right after the other without ever putting the bar down. After the last movement is completed, rest 90 seconds before starting again. Try for 3 full times through the complex.

Stiff Leg Deadlift x 10

Barbell Row x 10

Hang Clean x 10

Front Squat x 10

Push Press x 10

This complex targets all the major muscle groups in the body!

-Eric

Fitness Together Newtonville & Auburndale

Athletic Core

Fri, 05 Aug 2011 12:07:00 -0500

The "core" is the bodies foundation of strength. It is no wonder that all of the recent buzz in the fitness industry is on how to build a strong, athletic core. Not only will a flat, hard stomach look good, it will also prevent lower back issues and increase performance. Here is a sample of a core circuit that will help you in your quest for a more functional midsection.

V-Ups x 10

Sprinters x 10 (lying flat on your back, mimic a sprint movement. crunching upwards with the left leg and right arm. then crunching up the right leg and left arm)

Toe Touches x 10

Reverse Crunches x 10

Perform each movement one after the other with minimal rest. After completing the reverse crunch, rest 60 seconds before completing the circuit again. Perform the circuit 3-4 times total. Goodluck!

-Eric

Fitness Together Newtonville & Auburndale

Fat Loss Circuit

Fri, 05 Aug 2011 12:05:00 -0500

Circuit training is a great way to increase exercise intensity and training density. When used correctly, a circuit can help increase muscle strength and blast away stored fat. Here is a sample, full body workout, that will help in body re-composition.

Perform each movement one after the other until the reverse crunch is finished. Rest 60-90 seconds, and then perform the circuit again. Circuit should be completed 3-5 times.

Push Up (regular or modified) x 15 reps

Plyometric Lunge x 16 (8 each leg)

Chair Dips x 15 reps

Jump Squats x 15 reps

Reverse Crunch x 15 reps

That is a total of 76 reps in a short amount of time. Talk about a great fat loss buster!

-Eric

Fitness Together Newtonville & Auburndale

Tracking Calories

Fri, 05 Aug 2011 12:03:00 -0500

It is extremely hard to track our diets in this eat and go world. Most of us THINK we eat better than how we really are. One of the easiest ways to see our macronutrient breakdown is to track it!

Once your daily nutrition is written down, you will see all the extra calories that sneak in through liquids, condiments, or serving sizes. Nutrition Together is a great eye opener when it comes to this and can REALLY help point your nutrition in the right direction.

Start tracking your calories, talk to your trainer about what needs to change in your eating habits, and then make the next step towards your fitness goals!

-Eric

Fitness Together Newtonville & Auburndale

Controlling Cholesterol

Fri, 05 Aug 2011 12:02:00 -0500

With today's trans fat and saturated fat laden diets out there, dangerous cholesterol levels are becoming increasingly common.

How can we keep our cholesterol levels in check? Here are a few tips:

1.) Eat HEALTHY fats. Taking in mono and polyunsaturated fats through diet helps lower LDL (bad cholesterol) and raise HDL (good cholesterol). Some foods that contain mono and polyunsaturated fats:

-Nuts

-Olive Oil

-Avocado

-Wild Salmon

2.) Exercise!!!! Exercise stimulates the body to produce more HDL and lower LDL. Being leaner also helps in keeping LDL in check!

3.) RELAX!!! Higher levels of the stress hormone coritsol and adrenaline have been shown to raise LDL! Work on relaxation or meditation techniques to help keep your stress hormones down.

Here are a few numbers you can shoot for to impress your doctor on your next visit:

-Triglycerides: under 150 mg.

-Cholesterol: under 200 milligrams

-LDL: under 130 milligrams

-HDL: above 50 milligrams

Good luck and stay in good health!!

-Eric

Fitness Together Newtonville & Auburndale

Strong, Defined Arms

Fri, 05 Aug 2011 12:01:00 -0500

A strong, defined pair of arms is hard to hide. Almost any form of clothing shows off your upper arm. President Obama's wife is constantly talked about in the mainstream about her defined arms. Here is a routine that will help you tone and develop a strong pair of guns!

Dumbbell Curls with palms facing down, 3 sets of 12-15 reps

Dumbbell Curls with palms facing in towards each other, 3 sets of 12-15 reps

Dumbbell Curls with palms facing up, 3 sets of 12-15 reps

The order of exercises are important because you are going from the hardest movement (when you have the most energy), to the easier (when you are more fatigued). Each movement is performed right after the other. When you complete the last curl, wait 2 minutes before completing the circuit again. The circuit should be performed 2-4 times based on your fitness levels.

Goodluck and be proud to bare arms!!

-Eric

FTNewtonville.com & Auburndale

Benefits Of Fish Oil

Fri, 05 Aug 2011 12:00:00 -0500

There is no such thing as a "perfect diet". Eating a variety of healthy foods yields the most benefit, but it is nearly impossible to get in all the necessary nutrients through diet alone. One of the most important nutrients we should take in is healthy fats, namely from Omega-3 fish oil.

There are a host of benefits from taking in fish oil such as:

1. Improved insulin sensitivity

2. Improved blood circulation

3. Reduced inflammation

4. Improved brain function

In order to get in enough fish oil through diet alone would be expensive and extremely hard to do. To supplement is cost effective. Shoot for taking in 2-5 grams per day of fish oil and reap the benefits!

-Eric

Fitness Together Newtonville & Auburndale

"OFF" Day Leg Routine

Fri, 05 Aug 2011 11:58:00 -0500

A good pair of legs signifies hard work and dedication to your fitness routine. And who wouldn't want to have toned legs for the beach or for that new dress?

Here is a sample leg workout that you can perform on your "off" days from training. This only requires body weight and 10-15 minutes!

Jump Squats x 10

Lunges x 10 each leg

Split Squats x 10 each leg

Mountain Climbers x :20 seconds

Perform each movement back to back. After completing the mountain climbers, rest 60 seconds before starting the circuit again. The circuit can be performed 3-4 times through.

Goodluck and get those legs working!!

-Eric

Fitness Together Newtonville & Auburndale

A Rock Hard Midsection!!!!

Fri, 05 Aug 2011 11:57:00 -0500

Although it doesn't seem it right now, summer will be upon us soon! Everyone knows that means beach days, barbecues, and family gatherings. The first thing most people do is start a stomach specialization program that revolves around sit ups to counteract those winter "layers" that accumulated the past few months. This leaves most with no results to show AND a sore lower back to go along with it.

What can we do about it? How about a program that uses functional movements that will improve overall core strength but WON'T mess up your back!

Try this circuit out, perform the four movements in order without resting. After completing the fourth movement, rest 1 minute before performing the circuit again. The circuit should be performed 3-4 times.

V-Ups x 8 reps

Sprinters x 10 reps (try googling this core movement)

Toe Touches x 8

Reverse Crunches x 8

Good luck, summer is coming!!!!

-Eric

Fitness Together Newtonville & Auburndale

Whats Your Motivation?

Fri, 05 Aug 2011 11:55:00 -0500

A simple but deeply important topic: Motivation.

Call it by any name: Drive, desire, goal setting, passion, a reason to live, but what ever you name it, Motivation is what keeps us living.

Motivation is vital for life. It gets us up in the morning, taking care of our kids, jobs, chores, workouts, meetings, parties, prayer and gets us back to sleep again.

Motivation is also vital in working towards our health and fitness goals. Many of us want to look, feel and act a certain way. We'd like to look good naked, to feel confident about our bodies, to live long enough to see our grandkids (graduate college?) and be fit enough to not miss out on life due to injury or fear. Many of us don't achieve these goals. I'd argue a lack of motivation is the biggest part of this equation.

So the question I wanted to pose with this blog post is as follows:

What's your motivation to be fitter and happier every day? Why go to the gym? Why turn down another piece of birthday cake? Why choose to go to bed instead of watching more TV?

Obviously there is no one answer to this question, but I would strongly suggest you take 15 minutes and write down all of your motivations for making healthier choices in life. Yes, actually write it down. NOW. Now make copies and put them where you spend most of your time (office, car, briefcase, bed table). When confronted with all of the decisions that life offers, hopefully your list of "motivations" will help to keep you moving in the direction you truly want. It is often easier to get to a workout when you know it's for all the right reasons (for your family, for your well being and because it just feels good). With the right motivation obstacles become merely opportunities. Go have some opportunities!

Leo

Fitness Together Newtonville & Auburndale

Strengthening The Posterior Chain

Fri, 05 Aug 2011 11:54:00 -0500

The posterior chain muscles consisting of the hamstrings, glutes, and lower back help keep our knee's healthy, along with helping us perform better in sports. Strengthening the posterior has many benefits.

1.) Keeping the Knee's Healthy

The hamstrings keep the knee in "place". Many people (especially women), are quad dominant. Being quad dominant puts unneeded strain on the joint and makes a person more susceptible to ACL injuries. Strengthening the hamstrings will help the quad/hamstring discrepancy and help combat knee pain

2.) Better Acceleration

The hamstrings are the prime mover when it comes to sprinting. Strengthening this muscle helps especially in the acceleration phase of running. Strength training for running should always include posterior chain work!

A few movements that you can perform to strengthen the posterior chain include:

-Stiff Legged Deadlift

-Romanian Deadlift

-Glute and Ham Raise

-Lunges (performed with a wide step)

-Bridges

Choose 2-3 of these movements and perform 3 sets of each, 3 times per week. This will help improve posterior chain strength and fight off knee injuries resulting from imbalances!

-Eric

Fitness Together Newtonville & Auburndale

Healthier Bread!

Fri, 05 Aug 2011 11:52:00 -0500

Avoiding starches and grains in today's diet is quite hard. It seems that every decent tasting food contains one of them. Many people have some form of an allergen when it comes to starches. It doesn't necessarily have to be a major food allergy, but it can sometimes show in the form of inflammation or bloat. So what can we do to avoid wreaking havoc on our health and physique without totally eliminating foods such as bread?

Cook with almond or coconut flour! These forms of flour are gluten free, low carb, high fiber, and low on the glycemic index. You also reap the benefits of the "healthy" fats they contain.

Here is a quick recipe from one of my favorite authors, Chris Shugart, for almond bread:

Ingredients:

2.5 cups of blanched almond flour (blanched means that the skins have been removed)
1/2 teaspoon baking soda
1/2 teaspoon pink sea salt
3 omega-3 enriched whole eggs
1 tablespoon Splenda or Truvia
1/3 teaspoon apple cider vinegar

Directions:

1. Combine the almond flour, baking soda, and salt in a bowl.
2. Add eggs, Splenda, and vinegar.
3. Use a hand mixer and mix until smooth.
4. Pour into a standard loaf pan (about 8 x 3 x 2, but anything works).
5. Bake at 300 degrees for 45 to 55 minutes.

Give the recipe a try and enjoy "healthier" bread!!!

-Eric

Fitness Together Newtonville & Auburndale

Fix That Posture!!

Fri, 05 Aug 2011 11:48:00 -0500

These days, a daily routine might look as such: drive to work, with shoulders protracted, chest caved in, and a hump in the thoracic spine. At work, sit at your desks in the same position. On the drive home, mimic your morning commute posture, and to top it all off, slouch in front of the television at night. Its no wonder most of us show horrible thoracic spine mobility and that "hunched" over posture.

While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors.

For one, we can stretch the muscles that become too tight from sitting all day long. Secondly, we can strengthen the opposing muscles to help "pull back" the shoulder blades.

Pectoralis major stretch(chest)- Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Turn body away from positioned arm. Hold stretch for at least 15 seconds. Repeat with opposite arm.

Anterior Deltoid stretch(shoulder)- Sit on floor. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body. Slide hips forward away from hands. Hold stretch for at least 15 seconds.

Barbell Row (strengthens rear deltoids)- Bend knees slightly and bend over bar with back straight, approximately horizontal to the floor. Grasp bar with wide overhand grip. Keeping upper arm perpendicular to torso, pull barbell up toward chest until upper arms are just beyond horizontal to the floor.

Dumbbell Reverse Flye (strengthens rear deltoids)- Grasp dumbbells to each side. Bend knees and bend over through hips with back flat and close to horizontal to the floor. Bend your elbows slightly and have your palms facing together. Raise upper arms to sides until elbows are shoulder height.

By adding these stretches and strength movements into your daily routine, you can fight against bad posture, and keep your shoulder, neck and back pain at bay!

-Eric

Fitness Together Newtonville & Auburndale

Whats Your Motivation?

Tue, 22 Feb 2011 13:00:00 -0600

A simple but deeply important topic: Motivation.

Call it by any name: Drive, desire, goal setting, passion, a reason to live, but what ever you name it, Motivation is what keeps us living.

Motivation is vital for life. It gets us up in the morning, taking care of our kids, jobs, chores, workouts, meetings, parties, prayer and gets us back to sleep again.

So the question I wanted to pose with this blog post is as follows:

What's your motivation to be fitter and happier every day? Why go to the gym? Why turn down another piece of birthday cake? Why choose to go to bed instead of watching more TV?

Leo

Fitness Together Newtonville & Auburndale

Benefits Of Fish Oil

Tue, 22 Feb 2011 12:55:00 -0600

There are a host of benefits from taking in fish oil such as:

1. Improved insulin sensitivity

2. Improved blood circulation

3. Reduced inflammation

4. Improved brain function

-Eric

Fitness Together Newtonville & Auburndale

Healthy Chicken Parmesan!

Tue, 22 Feb 2011 12:52:00 -0600

Tired of the same old grilled chicken breast? Here is a quick recipe for chicken parmesan that is healthy AND low in calories!!

Ingredients:

12 ounces chicken breast

1 tbsp grated Parmesan cheese

1/4 cup whole grain bread crumbs

1 tsp garlic powder

1 tbsp onions, dried

Directions:

Rub each chicken breast with olive oil. Mix the dry ingredients together and pat each piece with the mixture until well covered.

Bake at 375F for 20 minutes.

The calories are low per serving (167), fat is low (4.5 grams) and comes from the healthy monosaturated type, and the protein content is high (18 grams). So enjoy this delicious, healthy meal!

-Eric

Fitness Together Newtonville & Auburndale

Your Friend, Regret...

Tue, 22 Feb 2011 12:50:00 -0600

Have you ever felt regret the day after you passed up a dessert? Of course not! You gave yourself a high-five for dodging the calorie bullet.

When Temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.

Fitness Together Newtonville & Auburndale

Customized Personal Training

Wed, 05 Jan 2011 09:22:00 -0600

We all see the infomercials... Lose 20lbs in 30 days with no exercise. Abs in six minutes a day. Strong, muscular arms, with 3 easy payments of $19.99. Shake your belly fat away... I could go on and on! So how can these products sell so well?

People are always looking for the easy way out. The truth of the matter is it takes hard work and dedication to reach your fitness goals. There is no way around it. SO, take the challenge and run with it!

Not one person reacts the same to a training stimulus as another. However, this approach is common among most commercial gym trainers. They use the same workout/template for every client regardless of individual goal sets. How is one program supposed to help a woman achieve her goal to lose 20lbs while helping another woman improve core strength and minimize lower back pain? It can't! Results are specific to training modality.

Make sure that your personal trainer has the appropriate knowledge and certifications to customize your training program to meet your individualized goals! At Fitness Together you get a specialized, tailored program, as well as your trainers direct attention in a private environment. These factors make reaching your goals much more effective!

-Eric

Fitness Together Newtonville & Auburndale

Fix That Posture!!

Tue, 07 Dec 2010 15:55:00 -0600

While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors.

For one, we can stretch the muscles that become too tight from sitting all day long. Secondly, we can strengthen the opposing muscles to help "pull back" the shoulder blades.

By adding these stretches and strength movements into your daily routine, you can fight against bad posture, and keep your shoulder, neck and back pain at bay!

-Eric

Pressed For Time Training

Fri, 03 Dec 2010 13:38:00 -0600

In a perfect world, you would have time to accomplish all your everyday tasks. However, we do not live in a perfect world and it is hard to find the time to get everything done on your agenda. Most of the time, the first activity that gets tossed to the wayside is your health!

You don't need hours upon hours of free time to get a good workout in. It comes down to taking advantage of that free time!

Here is a sample workout that you can do while watching television at night:

Every 10-12 minutes perform:

- 1 plank for 60 seconds

- 1 set of regular or modified push-ups

Every 3rd commercial break perform the movements (you will be surprised how quickly 3 commercials come!)

You don't need to devote your entire day to training However, by adding in something as easy as this you can still work your way to your fitness goals!

-Eric

Enjoying The Holidays Without Putting on the LB's

Thu, 25 Nov 2010 14:45:00 -0600

The holiday season is upon us! As we all know, the celebration includes tons of food and beverages! How can we enjoy the holiday without putting on all that unnecessary weight?

The following are a few helpful tips on keeping your waistline in check during the holidays.

1.) Arrive Full

Eat a small snack before you head to your holiday location. This will help stave off any uncontrollable urges to gorge when the meal is ready.

2.) Eat Slowly

Allow your body to send the signal to your brain that you have eaten enough. Shoveling food down your throat is the easiest way to overeat because it takes approximately 20 minutes for your brain to receive the information saying you are full!

3.) Enjoy In Moderation

Its the holidays, so do not punish yourself for having a slice of pie after dinner. However, enjoy it in moderation. Enjoy your treat, eat it slowly, and really savor the flavors.

Have a happy holiday and be safe!

Eric

Perfecting The Pull up

Thu, 18 Nov 2010 12:43:00 -0600

The pull up. The ultimate upper body test of strength. It is extremely hard to achieve the level of strength needed to complete a full pull up, but with these next few helpful tips, hopefully you can work your way to perfecting one!

Negatives:

Working the muscle through a full range of motion is key when it comes to developing strength and hypertrophy. However, focusing more on the eccentric portion of a lift (the lowering or stretching action) can help you break through strength plateau's. To perform the eccentric only part of a chin, grab hold of the pull up bar, jump as high as possible, and then lower yourself in a controlled manner. Try to lower yourself as slow as possible each time.

Band Assisted Pull Ups:

Bands are extremely helpful when it comes to resistance training because you can use them to help you through the "sticking points" of a lift. Loop a band around the pull up bar, put your knees into the loop, and perform a pull up. The band will be fully stretched when you are in the hanging position, which will give you help through the hardest part of the range of motion. As you reach the top of the pull up the band will have less tension, making you work harder through the top portion of the lift, which is where you are the strongest.

Try performing these movements, and soon you will be on your way to perfecting the pull up!

Eric

The Hunger-O-Meter

Fri, 12 Nov 2010 14:13:00 -0600

In my last post (read it if you haven't!), I talked about slowing down when eating as a way to promote weight loss, increase nutrient absorption and promote greater enjoyment of food.

Today I'm going to introduce the Hunger Scale, which is a very powerful tool for discovering one of the most important signals your body gives you: hunger.

The image below is a perfect example of this Hunger Scale. Other examples can be found, but this one is as good as any I've seen.

Here's how to use the hunger scale:

1. Print out the Hunger-Scale.

2. Before eating breakfast, look at the scale and determine what number you are. Make a note of that number.

3. Eat your meal (SLOWLY!). After your meal, wait 20 minutes (do not eat anything in this 20 minute span). Look at the Hunger Scale again and note where you rank now.

4. Do this for every meal for 1 week.

http://healthyweight4life.net/sample/hunger_scale.jpg

Sound like a pain in the butt? Maybe, but if after one week you dont feel more in tune with your body's signals, I'll be very surprised.

This new level of body/stomach awareness should prove to be very helpful in keeping your nutritional goals far more manageable.

Give it one week and let me know how it goes.

Leo Desforges- FT Newtonville

FTnewtonville.com

Winter is Coming!!! How is our Vitamin D?!

Thu, 11 Nov 2010 10:40:00 -0600

We all know it's coming. Break out the ice scrapers, gloves, and shovels. Winter is right around the corner. To go along with that icy cold, it gets dark at 4 in the afternoon!

There are many changes to the environment that we must deal with. Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the cold months is their lack of sunlight exposure and vitamin D production. It is extremely hard to get sufficient vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check.

Get your vitamin D levels checked through your doctor and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric

References:

http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d

Foam Rolling-The Poor Man's Massage!

Tue, 02 Nov 2010 13:48:00 -0500

Foam rolling has recently become a standard in today's fitness industry for its numerous benefits ranging from increased mobility to injury prevention.

Foam rollers are pretty inexpensive, and can be purchased in the $25-$35 range. Grab one today and reap the benefits of improved recovery, increased mobility, and decreased muscle soreness!

-Eric

Endurance Cross-Training

Fri, 29 Oct 2010 09:06:00 -0500

"Endurance Cross-Training" is very important for runners to incorporate into their programs. What's best for you depends on your needs, goals, experience, and preferences- just as it is with any other kind of training! My favorite form of Endurance Cross-Training is swimming. With swimming, the arms produce far more force than the legs. Swimming does give the cardiovascular, metabolic, and endocrine systems a proper workout without stressing the tissues of the legs. It is a perfectly good way for runners to get an active-recovery workout, especially the day after a long run. It is also great for individuals who have serious injuries that make it impossible to perform leg-reliant activities! Other types of Endurance Cross-Training that people enjoy include bicycling, inline skating, and cross-country skiing. There are many benefits by incorporating 1-2 days of this type of training during the week!

Stop by the studio or contact us at www.fitnesstogether.com/newton for more information!

A simple trick to enjoy your food more (and lose weight in the process:)

Fri, 29 Oct 2010 09:04:00 -0500

SLOW DOWN.

Eat your food slowly. Savor the flavor of your food. Truly enjoy it.

There are many reasons to SLOW DOWN when eating; more enjoyment of food, greater satiety from less calories (which can help to lose/maintain bodyweight), better digestion and decreased stress.

There are many ways to practice the simple SLOW DOWN method of eating, and a few of my favorites are as follows:

1. Stop multitasking. No eating and driving, TV-watching, blogging, walking etc. Cutting out all those other distractions will not only help you to focus on the incredible flavors, textures and colors of your meal, but also help to reset unhealthy eating habbits such as mindless snacking/nibbling which often lead to caloric excess.

2. Use chopsticks! Personally I eat 90% of my meals with chopsticks (really) and it is a great and simple way to SLOW DOWN. As a nice bonus, you'll look really cool when you go our for sushi and all your friends are struggling with their eattin' sticks and you're elegantly hoisting sashimi.

3. Consciously and deliberately chew, savor, explore, enjoy andexperience your meal. Listen to your body's signals as to fullness and learn to stop eating when full. Numbers 1 and 2 above are a great assistance in number 3.

SLOWing DOWN is a skill that takes practice and commitment, but I'm quite sure that as you begin enjoying your food again, you'll begin to reap the rewards.

-Leo

Healthy Fats? They do exist!

Fri, 22 Oct 2010 15:44:00 -0500

We have been taught to fear "Fats" through this diet bubble we live in today! I want to clear a few things up.

1. Not all Fats are created equal

2. Fat is a macronutrient just like Carbohydrates and Proteins and our body needs it

3. Fat does not make you fat-a discrepancy in calories consumed and expended is responsible for that

Healthy Fat Sources

1. Avacado= creamy and delicious compliment to your salads

2. Olive Oil= richness to your chicken and shrimp

3. Almonds= nutty mid afternoon hunger satisfaction

Enjoy!

Thin From 40 to 60

Mon, 11 Oct 2010 00:00:00 -0500

Gaining weight during middle age is only natural, right? Wrong. If you dread the pounds of midlife, cheer up! With the right attitude and an appropriate diet and exercise regiment, you may be able to keep your youthful figure and good health for a healthy start to your silver and golden years.

Weighing Responsibility

Midlife weight gain is unfortunately very common.There are definite factors working against you as you age. Besides fluctuating hormone levels, your metabolism begins to slow down. This means it takes more work to burn the calories you consume. Another problem is that most adults lose between 30 and 50 percent a pounds of muscle each year. The smaller your muscles are, the fewer the calories you are able to burn. Weight gain during your midlife is also a danger to your health as it increases your risks for a range of serious medical conditions from diabetes to heart disease to Alzheimer's disease.

Despite these possible setbacks to maintaining a healthy weight as you age, it is very important to prevent those extra pounds. There are four main reasons why people gain weight during their 40s and 50s: hormones, overeating, lack of exercise, and stress. Though it would be easy to blame weight gain on changing hormones, research has shown that hormones are responsible for only two to five extra pounds. Poor lifestyle choices account for the rest.

Looking for an answer to combat your lack of good lifestyle decisions? It comes down to maintaining a healthy diet, regular exercise, and stress management. In other words, you're going to have to start making good decisions soon.

Eat and Burn

The key to avoiding gradual weight gain is to burn as many calories as you consume. This will probably mean eating smaller portions at meals and including more physical activities in your daily routine. When you eat smaller portions, it is important to make sure you include a balanced diet of high protein foods such as meat, dairy, and eggs, and high fiber foods such as fruits, vegetables, and whole grains. Not only will these healthy foods contribute to your weight control, they will also improve your mood and give you more energy throughout the day.

After watching your calorie intake, you must make sure you burn those calories and speed up your metabolism with aerobic or cardiovascular exercise. The Centers for Disease Control and Prevention recommends a "minimum of 30 minutes of exercise most days to improve health." A good goal would be to burn 400 to 500 calories a day, and here's the good news - it is never too late to begin exercising! Whether walking, swimming, biking, gardening, or weight lifting, find something you enjoy, and make it a part of your everyday routine. Not only will you burn those extra calories, you will feel better about yourself and have more energy to face your day.

Decompress the Stress

A third reason for why people in their middle ages gain weight easily is because of the high level of stress in their lives. When under stress, many people tend to overeat, not exercise enough, or attempt to ease stress through unhealthy behaviors such as drinking or smoking. To manage stress, you must first identify the causes. Then you must take charge of your thoughts, emotions, work schedule, family life, and environment. Aim for a balance of fun, work, and relaxation. For some extra help, find support from a friend, spouse, or therapist to reduce the stress in your life.

No matter how common midlife weight gain seems, it is not necessarily inevitable. You just have to take control. So eat a balanced diet, exercise for your physical and emotional well-being, and reduce the stressors in your life. Then kick back and relax, knowing you won't be another victim of midlife weight gain.

It's a Beautiful Day for a Strength Workout

Fri, 06 Aug 2010 00:00:00 -0500

As warmer temps invite you outside more for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?

Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.

Stay on track this summer with the helpful tips in this Q&A with certified personal trainer and Owner Operator of Fitness Together – Auburndale - Sandy Mayer.

Q. Why is it so important to include strength training (not just cardio) in a workout routine?

We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”.

Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?
There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.

1. Full-body exercises/Compound Movements

Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.

2. Increase the number of repetitions/Decrease Rest time.

A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.

3. Intervals

Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!

Q. What are the benefits a hiring a trainer?

People get trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.

And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.

Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program. Just call Fitness Together today at 617-630-1101 to set an appointment.

Consult a doctor before beginning any new fitness program.

Reader's Choice Awards!

Wed, 23 Jun 2010 00:00:00 -0500

We just received the top awards in Newton and in the region for Weight Loss Center! Thank you to all of you who voted for us and to those of you who have not yet experienced the Fitness Together difference...what are you waiting for?

Gimmicks do not work...one-on-one personal training does!

The Sugar Numbers Game

Sat, 22 May 2010 00:00:00 -0500

It’s common sense right? We tell our kids not to eat too much sugar, the dentist will tell you not to consume too much. How much sugar do we really eat and where does it all come from?

I was reading this interesting article on MSN that says that the average American eats 22 teaspoons of sugar a day! Your teenager eats up to 34 teaspoons a day on average!

Most of that added sugar comes from soft drinks and candy – a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar.

By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar – the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.

This guideline does not include naturally occuring sugars such as in Fruits. Here is a short list of common things in most American’s diets so you can see where to cut back:

Soft Drinks 1 bottle (12 oz.) 9 t sugar
Hershey candy 1 bar 7 t sugar
Chewing gum 1 stick 1/2 t sugar
Chocolate mints 1 piece 23 t sugar
Fudge 1 oz. square 4 1/2 t sugar
Peanut brittle 1 oz. 31/2 t sugar
Angel food 1 (4 oz. piece) 7 t sugar
Cheese cake 1 (4 oz. piece) 2 t sugar
Chocolate cake (iced) 1 (4 oz. piece) 15 t sugar
Cup cake (iced) 1 6 t sugar
Strawberry shortcake 1 serving 4 t sugar
Brownie (unfrosted) 1 (3/4 OZ.) 3 t sugar
Gingersnaps 1 13 t sugar
Macaroons 1 36 t sugar
Chocolate Eclaire 1 7 t sugar
Cream puff (iced) 1 25 t sugar
Donut (plain) 1 34 t sugar
Donut (glazed) 1 6 t sugar
Ice cream 1/8 quart 23 t sugar
Strawberry jam 1 T 34 t sugar
Pumpkin pie 1 slice(1/6 pie) 510 t sugar
Chocolate pudding 1/2 cup 4 t sugar
Berry tart 1/2 cup 10 t sugar

Next time someone says to you, have just one there’s no harm, you can now count the true cost

Get Off That Couch!

Thu, 22 Apr 2010 00:00:00 -0500

Study after study has shown that regular physical activity -- even at moderate levels -- enhances physical and mental conditioning, while reducing the risk of heart disease, cancer, high blood pressure and obesity. But unfortunately, many Americans still choose a sedentary lifestyle. Here are some tips to encourage you to get off the couch:

Find something you enjoy. Keep experimenting until you find an activity that moves you, both mentally and physically. If you don't like what you're doing, you won't be motivated to keep it up. If you're not sure what you like, explore: Take a dance class, hike in some nearby mountains, or try a spinning class.

Set goals. Write down your goals, reviewing them often. But be realistic. If you've started out walking for 10 minutes, don't aim to run a marathon in three months. Set goals that are specific, measurable, and time bound to encourage action.

Exercise in the morning. Statistics show that people are more likely to stick with a fitness program if they exercise first thing in the morning. Exercising at the beginning of the day provides a jumpstart to your morning, and you don't have to worry about something coming up later in the day to sidetrack your evening workout plans.

Schedule your workouts. Make exercise as high priority as a doctor's appointment or a business lunch. Sit down with a calendar and your planner a week or more in advance and schedule your exercise sessions around your other obligations. As you would if you had to cancel a meeting or appointment, reschedule your exercise sessions. You and your health are worth it!

Reward yourself. Reward yourself as you complete smaller goals to motivate you to stay on track toward larger goals. When you can complete a 30-minute walk on the treadmill or do 10 push-ups, for example, reward yourself with a new CD or T-shirt. When you've stayed with the program for 12 weeks, get a new pair of sneakers.

Abandon the all-or-nothing approach. Don't have an hour to exercise? Try 30 minutes. It's better than nothing, and your body will still reap the rewards of a shorter workout.

If you are having trouble starting or keeping up those good workout habits, call Fitness Together in Auburndale for one-on-one support of your fitness goals. Our trainers will hold you accountable and get you jump-started on the road to fitness. Call 617-630-1101 to set up a consultation or look for the "free session" button on our website at www.fitnesstogether.com/auburndale.

Holiday Challenge 2009

Mon, 14 Dec 2009 00:00:00 -0600

We are in the middle of our 4th Annual Holiday Challenge. Fitness Together Auburndale clients will NOT become part of the holiday weight gain statistic. It may be too late to join this year's challenge, but it is never too late to start getting the body you want.

FT Auburndale FAQs

Mon, 14 Dec 2009 00:00:00 -0600

How many times a week should I come in? That depends on your individual goals and your availability, but our clients generally train between two and four times per week. During your initial fitness evaluation, we will learn from you what your needs and goals are and then discuss a plan that supports those goals.

Will you tell me what to do on my “off” days? In addition to your one-on-one training days, you will be advised on when, how intense, and how much cardiovascular exercise you should do. We can also recommend and teach certain exercises you can do at home and on vacation.

Will you help me with my diet? Unlike most other programs, we do not create a “diet” in the four-letter sense of the word. We will educate you on supportive nutrition and provide you with an “Accountability Journal” and continual information to help you create eating habits for a lifetime.

If one of my goals is to lose weight, how much weight could I expect to lose? You can expect to lose between 1-2 lbs. per week. We’re here to make sure you reach your goals by helping you train consistently and stick to your program.

Are your trainers certified? All of our trainers are nationally certified. But it’s not the degree or the certification that makes us great; it’s our attitude, maturity, the systems, and our application of our knowledge.

Why should I choose Fitness Together over the competition? We don’t have competition. No one else in the area creates customized health and fitness programs conducted in private personal training suites with the level of expertise and customer service that we do. We provide all the services that everyone else lacks.

What are the hours at Fitness Together?

Monday thru Friday: 6 AM – 9 PM  Saturday: 8 AM – noon  Sunday: Closed

What kind of equipment do you have?

In our training we utilize the functional training philosophy. This philosophy trains the body to respond to the demands of everyday life and/or recreational sport. With this philosophy we use primarily dumbbells, physioballs, resistance bands, and medicine balls for the majority of our training. We find this to be more effective than using machines that force you to move in a fixed, guided motion. When using dumbbells and resistance bands your body is forced to control itself much more in space, as you are required to do in everyday tasks. We’ve found Functional Training not only is more beneficial for improving your fitness, but it is also better for aesthetic goals and increasing the efficiency of your workouts because you can train multiple muscle groups per exercise and therefore increase caloric expenditure.

What happens if I go out of town?

When you purchase sessions at Fitness Together, those sessions are held in our systems until you use them. You don’t, “use it or lose it.”

More importantly, we will plan a nutrition and exercise program for you to follow while you are out of town so that you don’t undo your progress. We encourage all of our clients to remain accountable to their new exercise and nutritional plan while they are away.

Are there contracts?

At Fitness Together, we want to earn our living by getting you to your fitness goals. There are no contractual obligations or membership fees.

Do I get a discount if I refer someone?

Yes!

Can I bring a friend with me to try it out?

The more the merrier! We encourage and challenge anyone to come with a friend or relative to try out our facility. In fact, we often find that our husband/wife or mother/daughter teams do better than individuals because of the support that they provide to each other.

How does Fitness Together get results?

Fitness Together gets results because of the incredible amount of time, energy, and experience that we invest in each client! The precise exercise routines, individualized diet plans, and constant fitness testing ensure that our clients are constantly progressing towards their fitness goals. We track our clients every move to be sure they stay on task.

Are there any guarantees?

We guarantee that if you follow our program of good old-fashioned exercise and nutrition that you will feel better, look better, and have fun changing your life!