Fitness Together - Avon

For Better Health: How Does Your Garden Grow?

Thu, 23 May 2013 13:38:00 -0500

We should all take some inspiration from the First Lady's passion for healthy living and healthy eating. Thanks to Mrs. Obama, people across the country have revisited the American tradition of starting a vegetable garden at home. In fact, on March 20, 2009, with students from a local elementary school, First Lady Michelle Obama broke ground on the first vegetable garden at the White House since Eleanor Roosevelt’s victory garden during World War II. Today, the garden is planted, tended and harvested by Mrs. Obama, White House staff, the National Park Service and visitors alike.

Growing your own fruits and vegetables is a great way to learn about nutrition and incorporate healthful, fresh and seasonal foods into your favorite meals. Even if you don't consider yourself a proficient gardener, with very little effort, the right tools and easy-to-follow instructions you will be on your way to having a green thumb.

Here are four tips to help your garden grow:

Where will you grow your garden? If you have land and a sunny plot where your vegetables could grow, then that solves that. If you don’t have the space, you may consider container gardening on your porch or balcony or even your kitchen window sill.
Consider the sunlight. A good gardening space receives at least six hours of sunlight per day plus has a water source. Keep this in mind when you choose your gardening space.
Plant seasonally. Contact your local Cooperative Extension Office as a resource for finding out which crops are specific to your local growing region.
Match the crop with the environment. Different plants require different growing environments. Tomatoes, for example, are heat-loving plants that need a long warm growing period and require germinating and growing seedlings in the warm indoors in early spring. Then when it warms up outdoors in late spring, the hearty well-established seedlings can be planted in the outdoors.

I suggest you read the book American Grown: The Story of the White House Kitchen Garden and Gardens Across America. It details the First Lady’s trials and tribulations with the famous White House garden plus contains helpful hints for starting your own vegetable garden such as how-to information about seed spacing, irrigation, soil types, and the right time to plant various vegetables.

Whether you choose to plant a small window herb garden or a 20-foot plot filled with veggies, be sure to incorporate your home-grown produce into your daily diet. The health benefits of growing your own foods are endless!

WHAT'S THE BEST WAY TO ENCOURAGE YOUR FAMILY TO STAY ACTIVE DURING THE SUMMER?

Tue, 21 May 2013 12:39:00 -0500

Kelly Blackwin
FT Santa Monica

"Sign up for a local 5k or 10k run and participate as a family. Rent bikes by the beach and enjoy a weekend afternoon riding up the coast.

"Take a hike. Summer months are a great time to take a hike, as all of the trees are blossomed and the views will be fantastic once you reach the top!

"Hit the local batting cages. Not only will this be good practice if your kids are playing on a baseball or softball team but it will also bring out the parents' inner youth!"

Sean Ryback
FT Mission Hills

"Staying active as a family during the summer months is easy and consistent when you utilize a couple key components.

"Find unique local settings such as parks, lakes, or sunny beaches which allow inexpensive activities such as hiking, swimming, and biking to name a few.

"Keep the activities appropriate for everyone in the family. That way you will get to bond and enjoy the experience together.

"Lastly, try something new! It's always fun to shake things up and find fun, fresh activities to keep your family energetic throughout the summer days."

Will Willing
FT Auburn

"The fact that we need to find ways to encourage our families to stay active in the summer months reveals a huge issue. When I was a child I was forbidden to be in the house if the sun was shining, or even just as long as it wasn't raining.

"I almost think that these days someone in the home must take on the role of a trainer and leader. In my house movies, video games and such are off limits as long as the sun is up. We plan to be outside and active, whether that is going to the park, taking the puppies for a walk, or having a picnic. The more we plan and lead the way, the more our families are likely to follow suit.

"As far as specific activities, one of the best things we can do all times of the year is swim. It is a total body exercise that yields the most benefit with the shortest amount of time. Most families find water time fun, so find a pool, water park, or even a sprinkler or and get outside and get wet while having fun."

Sue Teoli
FT New Canaan

"We encourage our members that go away for the whole summer to be active. Most of the vacationers are at a beach and we give them family activities to do in the sand.

"Instead of just lying on the beach all day, take a walk along the shoreline. Theextra effort that it takes to walk briskly on the soft, sandy surface will contribute to the overall fat burning effect.

"We also suggest that they get off the blanket and swim or join some games like volleyball or Frisbee."

What Are Some Foods That Help With Inflammation And Arthritis?

Tue, 14 May 2013 13:39:00 -0500

Sean Ryback
FT Mission Hills

"Many of us have the challenge of facing unwanted inflammation in our body and arthritis in our daily lives. This breakdown of cartilage along with our body’s negative immune response most commonly happens in our major joints, causing pain and irritation. How do we fight it? The sweet answer: chocolate! The phytochemicals in cocoa have been linked to reducing inflammation in the body. Find yourself some chocolate that has a cocoa content of 70% or higher to harvest this great benefit!"

Vanessa Ocasio
FT Auburn

"A diet full of fish, fruits and vegetables will provide you with the omega-3 fatty acids and phytochemicals that have been found to be great anti-inflammatories. Think of wild-caught salmon and dark-green and brightly colored fruits and vegetables such as broccoli, chard, and blueberries.

"Taking fish oil supplements is a great way to get omega-3 fatty acids if you don’t eat fish or don’t eat it often. Make sure you talk to your doctor first and do your research. Not all fish oil supplements are created equal."

Dr. Janet Brill
FT Nutritionist

"It's well known that atherosclerosis (the process of plaque buildup in the arteries) is an inflammatory disorder (as is rheumatoid arthritis), therefore there has been much recent research interest involving the anti-inflammatory effects of omega-3 fatty acids. Scientists have determined that eating a diet high in omega-3 fats decrease inflammation.

"Eating a daily dose of ground flaxseeds (two tablespoons), provides about three grams of omega-3 ALA (the plant form of omega-3), an amount that exceeds the 2.2 grams a day recommended by the National Institutes of Health. Flaxseed oil is one of the few known plant sources of omega-3 fatty acids, so try using some in place of other oils. It's great in salad dressing or as a flavoring for vegetables or grains. And you can add a tablespoon of canola oil to your daily diet, another leading plant source of ALA omega-3 fatty acids, to get an additional 1.3 grams."

Josh Bate
FT East Greenwich

"Some foods that may help alleviate inflammation are often found right in the produce area or nutrition section of your local grocery. To some surprising extent these are probably foods you may be eating daily already and simply adding in a little more, while staying within your caloric goal, could just be the answer. Blueberries, sweet potatoes and green tea are among the long list of foods that will help fight against not just inflammation but toxins and carcinogens as well.

"Blueberries are high in phytonutrients and packed full of antioxidants that counter inflammation, and can aid in protection against cancer and dementia. Sweet potato has a team of beta-carotene, manganese, vitamins b6 and c all working in synergy to fight off your inflammation. Green tea, not only good for metabolism, is considered a potential anti-inflammatory agent due to its flavonoids.

"All of these are nutritious, vitamin and nutrient dense foods that should be part of a well balanced, healthy diet."

Liz Heatter
FT New Canaan

"Apples: Not only can an apple a day keep the doctor away, but it may also help to hold your arthritis at bay. Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. Moreover, when boron was given to people who already have the disease, it helped relieve pain."

What's The Most Memorable Mother's Day Gift You've Ever Gotten Or Given?

Wed, 08 May 2013 08:04:00 -0500

Chadd Braine
FT Morris Township

"When I was in college, I got my mom a little plaque that had a saying about mother-son relationships. I can't remember the exact saying, but it made her cry."

Brian McLellan
FT Cambridge

"In fifth grade I spent two hours trying to make my mom breakfast, and it didn't turn out well. The coffee had chunks in it. When I brought it to her, she said she wasn't hungry.

"Fifteen years later, I made her a healthy breakfast with protein-infused pancakes, eggs, turkey bacon, Ezekiel bread and jam and tea. That one she ate!"

Robin Ball
FT East Greenwich

"Most of my Mother's Day gifts were handmade. Some were beautiful, some bizarre and some were even ugly. But all of them are priceless! I still have many of the gifts my kids made from years ago."

Vanessa Ocasio
FT Auburn

"I remember when I was six or seven, my older sister and I bought our mom what I thought was a really cool picture with a clock inside. I was pretty excited about it and was sure my mom would be impressed. It was huge.

"Unfortunately my mom hated it and said something along the lines of, "I don't need any more clocks!" I was heartbroken. Needless to say we had to take it back.

"As an adult, I never buy anything for my mom. I simply take her shopping and let her pick her own stuff!"

What Are Some Good Bone Building Foods?

Wed, 01 May 2013 07:46:00 -0500

Marissa Tafuri
FT East Greenwich

"You can build strong bones through exercise. But you can also make a change in the strength of your bones through what you eat. Here are some different foods that will make a big difference in your quest for stronger bones!

"Seeds are filled with trace minerals such as magnesium, copper, boron, zinc and manganese. Magnesium may play as important a role as calcium binding the bones together to create strong, dense bone. Pumpkin and sunflower seeds, and most nuts, are also good sources of trace minerals.

"Salmon is another great food to eat when building strong bones. Salmons is a great source of omega-3 fatty acids, which reduce inflammation and help to prevent bone breakdown.

"Calcium-rich foods are one of the most important to have in your diet when trying to prevent osteoporosis. Foods such as fat-free plain yogurt, white beans, collard greens, kale, fat-free or low-fat milk and cheeses, broccoli, and almonds to just name a few. You want to try and get 1,000 to 1,300 mg of calcium daily from the foods you eat."

Sue Teoli
FT New Canaan

"Calcium is a critical mineral to "bone up" on in your diet for bone health. When it comes to osteoporosis prevention and treatment, adequate daily calcium intake is a must.

"Milk, yogurt, and eggs are great sources of calcium. But don't forget about nuts! Peanuts and almonds are packed with potassium, which inhibits the loss of calcium in urine. Walnuts are rich in alpha-linolenic acid, an omega-3 fatty acid that slows down bone loss and helps bone formation to continue. Nuts are also good sources of protein and other nutrients that contribute to keeping bones strong."

Dr. Janet Brill
FT Nutritionist

"To build and keep bones strong, people need to eat foods rich in both calcium and Vitamin D as well as stay away from bone-robbing foods such as excess salt and possibly soda. If you ingest too much sodium, the excess is excreted in your urine. And when sodium is excreted, it drags calcium with it. So you are losing calcium, too.

"Combine this nutrition strategy with regular weight-bearing cardio and resistance training and you have the perfect recipe for maintaining strong bones.

"Vitamin D should be consumed with calcium to help promote calcium absorption in the gut and maintain an adequate level of calcium and phosphate in the blood, necessary for bone mineralization.

"Most people know that dairy foods are a great source of calcium and vitamin D, but only if the dairy food is fortified with D. Many are not.

"But what if you don’t eat dairy foods? There are plenty of other foods out there packed with calcium. For example, did you know that a kale salad has more calcium -- 350 mg -- than a glass of milk? Some other non-dairy foods high in calcium include sardines, canned salmon with bones, soy milk, sesame seeds and arugula.

"If you're not consuming calcium-rich foods supplemented with Vitamin D, you should consult with you personal physician regarding supplementation with Vitamin D3. Vitamin D is formed in the skin from exposure to sunshine. There are few natural food sources of Vitamin D, such as salmon and mushrooms. Many people are deficient in D. So I encourage people to get their levels tested."

WHAT'S A GOOD EXERCISE TO HELP AVOID KNEE PAIN, SHIN SPLINTS AND OTHER AILMENTS WHEN STARTING TO TRAIN FOR RACES?

Tue, 23 Apr 2013 14:16:00 -0500

Alex Mueller
FT Lake Forest

"Foam rolling your IT bands is the single most effective injury prevention task. That's helped me finish three marathons and four triathlons, including Ironman. It saves both your knees and hips."

Kris Dixon
FT Auburn

"I would say that most runners encounter knee pain throughout the course of their running career. However, most of this pain is actually caused by poor training at the beginning of their career. With simple exercises like resistance band abduction and adduction, wall sits and body weight squats strengthening of the knee can be accomplished and therefore reduce the risk of injury substantially.

"I think another common mistake in the avid runner is that they do little or no resistance training and solely focus on the cardio aspect of running. Runners should use resistance training to increase the endurance and strength of their muscles so that they can be made even more efficient during training.

"The final and main thing that I would do to prevent knee pain is stretch, stretch, stretch. Stretching will keep the muscles around the knee more lax and therefore keep pressure off of the joint. It will also prevent the inflexibility of the runner’s gait which would have the potential to disturb the knee joint as well."

Vanessa Ocasio
FT Auburn

"Practice strength training a couple of times a week, mainly focusing on lower body and core exercises. Hire a personal trainer even if just for a couple of weeks to teach you the proper form of these exercises; otherwise you may make your condition worse.

"Perform deep squats -- slightly below 90 degrees -- to strengthen your overall leg musculature as well as increase hamstring flexibility. Include some traditional deadlifts to engage your lower back and glutes a bit more and provide overall lower body balance.

"For core focus perform bird dogs, planks, side planks, and side-to-side movements such as Russian twists. You may be wondering how working on your core will help you get rid of knee pain. A weak core will fatigue faster and will contribute to improper running form such as slouching. Slouching shifts the way the pounding on the ground is received by your muscles and joints, making your running more inefficient and your body prone to injury.

"Finally, cross train. Use an elliptical machine in between running days. If you have access to a pool, even better. You can run in the pool to work on your strength and endurance, while sparing your joints from any impact and allow time for healing."

Maria Pasquale
FT Medford

"Foam rolling, band work, deep hip stretches, and seated calf raises! You also need to train stride length and stride frequency."

Erin Jackson
FT Great Neck

"If you have shin splints or knee pain it's a good idea to run on softer surfaces (grass) whenever possible when starting training. Eventually and gradually move to harder surfaces. You can try to strengthen your calf and ankle to prevent foot pronation that has a tendency to be common in runners with shin splints.

"Also, shoes make a big difference. They don't have to cost a fortune, but they do need to fit your running style. Some shoe stores will watch you run and give you suggestions.

"If you're recovering from shin splints or knee pain try low-impact cardio and ice injuries on a regular basis. Don't let temporary injuries get you down. Keep your eyes on the prize!"

What's Something You Can Do To Stay In Shape And Help The Environment At The Same Time?

Tue, 16 Apr 2013 12:48:00 -0500

Liz Vlajic
FT Great Neck

"First you can switch from drinking water from plastic bottles and purchase a reusable one. Next, you could fit your cardio in by walking, jogging or biking to nearby places. This will help reduce car pollution. Putting a basket on your bike could make it easier to do light grocery shopping or carry a purse and lunch if biking to work.

"You could also start a carpool to the gym with some workout buddies, which will also help keep you motivated.

"And my last tip: Find a cause. Most all races and marathons are for a cause. Maybe there is an environmental one out there, but if not you could be the one to start it!"

Errol Chung
FT New Canaan

"We like to tell all of our clients to ride their bike, jog, or walk to Fitness Together to squeeze in some extra cardio while saving on gas."

Josh Bate
FT East Greenwich

"I think the best way to help the environment is to get yourself a reusable water bottle and begin drinking until it's gone and then filling it back up again! This will not only ensure you drink enough water each day (one of the body's main fuel sources) but that you help to cut down on plastic water bottles being used and then thrown away. Fifteen hundred water bottles are consumed every second in the U.S., and 80% of water bottles each year end up in landfills and NOT in a recycling program. Help out yourself and the environment; consume more water from a reusable bottle."

Pam Carthew
FT East Greenwich

"For a start you could plant new trees in your neighborhood or yard. Not only is this good for the Earth, but digging holes is an incredible whole body workout. It uses arms, legs, and the entire core region and works up a good sweat."

John Pettersen
FT Cold Spring Hills

"I actually take a small trash bag with me on my hikes. On the return trip I pick up trash that may be along the trail (water bottles, cans, papers, etc.) and then throw the bag out in a bin at the parking area."

Diana Doerbecker
FT Cold Spring Hills

"Ride a bike to work. Take a walk and pick up the garbage you find along the way. I do a beach cleanup every year where we walk and pick up garbage on the beach and in the dunes."

Mike Pylant
FT Auburn

"Exercise can be a task completed every day that is simply overlooked. Instead of driving the car a few miles to work each day grab a bicycle and ride to work. Not only will it be fairly simple and beneficial exercise, it will also protect the environment from all the pollutants that come from a car. A few other examples can be using the stairs at work instead of the elevators and to run, jog or even walk places instead of using electrical or gasoline-powered equipment."

Vanessa Ocasio
FT Auburn

"Take time during the weekend or other off times to walk to your favorite park, restaurant, nightclub, coffee shop, or theater. Turn this into an adventure for your kids; believe me, if you frame it the right way they will be into it! Instead of driving to the park to walk your dogs, simply go on a long adventure walk through your neighborhoods. I’ve done this myself and it has made me discover areas of my town I’ve never seen!"

What's the best thing a working mom can do to stay in shape?

Wed, 10 Apr 2013 07:33:00 -0500

Pam Carthew
FT East Greenwich

"Getting up 30 minutes earlier while everyone is asleep gives you peace and quiet to get in some exercise. If this isn't possible try splitting the time into three 10-minute sessions over the day.

"You could use your lunch break to take a walk outside providing the weather is in your favor. Use the time your children are at sports practice to walk or jog. Use the weekends for family exercise: a long walk, a bike ride or even a canoe paddle.

"Doing push-ups, lunges, squats, crunches and planks (no equipment required) are all very effective exercises which can be done in your own living room while the children are watching their favorite TV show. Or your could also rent or buy an exercise DVD and get Dad or Grandma to watch the children for you once a week."

Sue Teoli
FT New Canaan

"If time is crucial then 15 minutes of high intensity interval training will be beneficial. If the mom has no access to weights or a gym then this can be done with body weight exercises such as squats, pushups, situps, and any type of cardiovascular exercise such as burpees, mountain climbers, jumping jacks or jumping rope. Also, it is imperative that she plans her week of meals to stay on track and within a certain caloric intake."

Maria Pasquale
FT Medford

"Working moms can address their own fitness by staying active with their kids. Push the stroller around the block a few times, walk with the kids to the park and play games like hopscotch and tag. They can also look into a family PACK session to get the whole family exercising together!"

Vanessa Ocasio
FT Auburn

"Understandably, time is usually the main constraint for moms. With that said, doing your workouts first thing in the morning will not only reduce the chances of skipping them, but will also energize you to face the day ahead.

"Also, your workouts don’t need to be long. If you only have 30 minutes, that’s plenty of time to give you great results as long as you exercise consistently and at a high intensity. Seek advice from a certified personal trainer if you need guidance on how to develop a well-rounded routine and to determine the right intensity for you."

What Are Some Power Moves For Building More Muscle And Shedding Those Winter Pounds?

Tue, 02 Apr 2013 14:06:00 -0500

“If you’re looking for exercises which help to both pack on muscle and burn more calories, you can do no better than the basic compound movements at a load heavy enough to elicit growth. Squats, deadlifts, standing presses, bent-over barbell rows: all of these serve to recruit the majority of your body’s musculature (hence burning more calories), and are historically proven to put on lean tissue when trained in a progressive fashion.

“If you’re also looking to build some “power” for your recreational sport or as a much-needed changeup in your routine, plyometric movements like box jumps, jump squats, clapping pushups, etc. all serve to recruit the growth-oriented, fast-twitch muscle fibers and burn off excess calories at the same time. Either way, make sure your form is spot on and the load selected is appropriate for your fitness level.”

For more answers from the industry experts, check out this link: http://corp.fitnesstogether.com/our-solution/fitness-tips/what-are-some-power-moves-for-building-more-muscle-and-shedding-those-winter-pounds/

The Top 5 Foods To Eat For A Healthy Heart

Tue, 12 Feb 2013 11:55:00 -0600

The Top 5 Foods To Eat For A Healthy Heart

It's Heart Health Month meaning this month is ablaze with the color red! The purpose of the American Heart Association's Go Red for Women movement is to call attention to the fact that heart disease is the #1 killer of women (and men). Take care of your heart and tap into the heart-healthy power of eating red to garner the healing power of this fabulous group of nutrition powerhouse foods. Red is the new green, at least as far as heart-healthy eating goes. The bright hue of red foods (and no, I don't mean the Red Hots candy you ate as a kid!) is a sure sign the food is packed with a lot of disease-fighting antioxidant plant chemicals. The specific phytochemicals include some names you may have heard before: lycopene, carotenoids and resveratrol. Here is a list of the top 5 RED foodsyou should be eating on a regular basis to keep your ticker strong:

Tomatoes: Tomatoes and cooked tomato products (such as tomato sauce and tomato paste) are high in the powerful antioxidant, lycopene. Lycopene is a plant pigment responsible for the deep red color of tomatoes. Lycopene has numerous health benefits, most notably its ability to ward off prostate cancer in men. When it comes to heart health, lycopene stops LDL or "bad" cholesterol form becoming oxidized by free radicals hence prevents the formation of arterial plaque. Cooking tomatoes has been shown to increase the amount of lycopene that the body can absorb by breaking down plant cells that trap the substance, so eat that tomato sauce! Try the Nutrition Together Shrimp Fra Diavololycopene-rich recipe (attached). Serve with a dark leafy green salad and wash it down with a nice glass of pinot noir for a perfect heart-healthy dinner.
Red Bell Peppers: Who knew? One red bell pepper has three times the vitamin C as an orange! Red bell peppers are also packed with other antioxidants as well as fiber which functions to keep your intestines in good shape as well as lower your cholesterol. Try snacking on red pepper with a hummus dip. Try the Nutrition Together hummus recipe-delicious and simple to make.
Beets: Reddish purplebeets are chock full of plant chemicals called anthocyanins which give them such a deep red color. Anthocyanin pigments and the associated flavonoid polyphenols have demonstrated the ability to protect against a myriad of human diseases, and anthocyanins are also powerful antioxidants that can protect the heart. Try the Nutrition together roasted beets recipe to really bring out the natural sweetness of these purple gems.
Apples: An apple a day truly does keep the doctor (cardiologist) away! Sometimes the best heart medicine is the kind you can get from your produce section. In this case, apples contain a large amount ofpectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to excrete the cholesterol. Apple peels are also packed with polyphenols -- antioxidants that prevent cellular damage from free radicals. So whatever you do, don't toss the peel.
Red wine: Red wine is liquid heart medicine. Studies have shown that drinking one glass a day with a meal promotes clear, healthy arteries. Make sure to go red and not white when you choose your color of wine as red contains the powerful antioxidant resveratrol as well as flavonoids which partner together to ease arterial inflammation. Your best bet for maximum antioxidant power is to drink either pinot noir or cabernet sauvignon. Remember, one glass a day is all you need as any more could cause health problems. Don't drink? Try a small glass of 100% Concord grape juice instead.

Do your heart a favor and "Go Red!" this month by including these heart-healthy red foods into your daily diet. Add some of these foods to your day and with the support of Fitness Together you'll surely be giving your heart the gift of health this Heart Health Month. Let a Fitness Together trainer work with you to develop a heart-healthy exercise program to accompany your heart-healthy diet, a program designed to meet your specific goals. You'll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

Local Personal Training Studio Donates Equipment To Avon High School

Wed, 14 Nov 2012 12:57:00 -0600

When Fitness Together of Avon decided to remodel & upgrade their private fitness training studio in order to make room for offering a semi-private training option, the studio manager realized that more space was needed to accommodate the new equipment. “As we move forward in implementing the latest techniques and systems designed to help people attain their fitness goals, it’s become apparent that we periodically need to change out some of our equipment in order to do so” explains Billy Pratt.

“We have this piece of equipment worth almost $4,000 taking up room in one of our training suites. While it’s a great piece of equipment and is in practically brand new condition, we just cannot keep everything” says Billy Pratt. “So we thought that since we’ve been located right in between the Avon High School and Avon Middle School for over 6 years, why not see if the local school system could use this for their students’ strength & conditioning?”

Superintendent Gary Mala jumped at the chance to bring in another good piece of strength training equipment for the high school. Mr. Mala contacted the high school’s Athletic Director, Newell Porch, to determine how best to use this donation. Mr. Porch then arranged for the machine to be transferred to the high school weight room so the student athletes can use it in their strength program. Mr. Pratt explains “The nice thing about the Smith Machine is its capacity for self-spotting. With the way the bar is attached to the rails, a trainee can do bench presses or squats with much less chance of injury due to its ability to rotate and settle itself back into the safety catches. This way, the trainee can train without a spotter and be able to push themselves without fear of being ‘trapped under the bar’. Nothing ever beats a good old barbell for strengthening work, but due to either a lack of spotting or poor spotting technique, injuries in the weight room do occur. It is our hope that by adding this piece of machinery to the high school’s repertoire, the chance for a trainee sustaining a lifting injury will significantly diminish.”

Honor National Diabetes Month By Dedicating Yourself To A Healthy & Fit Lifestyle

Fri, 02 Nov 2012 12:43:00 -0500

Diabetes is the seventh leading cause of death in the United States. Almost 26 million Americans, both adults and children, battle this chronic, serious disease, which is a leading cause of kidney failure, heart disease, stroke, non-traumatic lower limb amputations and blindness.¹

According to the American Diabetes Association (ADA), this leading disease nationwide is characterized by high blood glucose levels that result from the body’s inability to produce or use insulin. There are two major types of diabetes – Type 1 and Type 2. Individuals’ bodies with Type 1 diabetes are unable to produce insulin. This type of diabetes is usually diagnosed in children and young adults. Type 2 diabetes is the most common with millions of American’s bodies either not producing enough insulin or their cells simply ignore the insulin. Insulin is responsible for the body being able to use glucose from the food you eat for energy and to fuel the cells in your body.²

The ADA suggests that a healthy lifestyle made up of a nutritious diet and regular exercise can contribute to preventing diabetes. In honor of National Diabetes Month this November, dedicate yourself to living a healthy and fit lifestyle by incorporating the following three guidelines into your daily life.

Eat Healthy to Fuel a Strong Body

Everyone has heard the saying, “You are what you eat,” but the truth of this simple saying is more accurate than most are willing to give credit. The food you put in your mouth fuels your internal systems to function appropriately, your brain to think clearly, and your cardiovascular and muscular systems to perform physical tasks appropriately. Food is such an important factor to your body’s livelihood that it’s important to focus your eating habits on a nutrient-rich, whole foods diet that is packed with fruits, vegetables, lean proteins, healthy fats and whole grains.

Exercise Regularly to Reduce Risk of Disease

A healthy diet and regular exercise routine go hand-in-hand to help reduce your risk of diseases such as diabetes and live an overall healthy lifestyle. The ADA offers the following benefits to being active, as it relates to combating diabetes:²

Improves Blood Glucose Management: Activity makes your body more sensitive to the insulin you make and it burns glucose (calories), both of which help to lower blood glucose levels.
Lowers Blood Pressure: Activity helps your heart pump stronger and slower.
Improves Blood Fats: Exercise provides heart healthy benefits such as raising good cholesterol (HDL), while lowering bad cholesterol (LDL) and triglycerides.
Promotes Weight Loss and Maintaining a Healthy Weight
Lowers Risk of Common Diseases Such as Heart Attack, Stroke, Some Cancers and Bone Loss
Increases Energy and Improves Quality of Sleep
Reduces Stress, Anxiety and Depression
Builds Stronger Bones and Muscles: Weight-bearing activities, such as walking, can make bones stronger. Strength-training activities, such as lifting light weights can make muscles strong.

Maintain a Healthy Weight for Optimal Health and Fitness

There isn’t one magic number when it comes to determining a healthy body weight. Everyone’s ideal weight is unique to their specific body structure, muscle mass, water retention and overall health. To determine what your specific healthy weight range should be, consult your health care provider or a licensed nutritionist/dietitian. After you work with a professional to determine your healthy weight range, these providers can help you establish and adjust your weight loss or management goals to align with achieving overall health and fitness.

Before you begin any weight loss or exercise program, you should always seek the advice of an appropriate professional, which could range from your health care provider, licensed nutritionist, a certified personal trainer, etc., depending on the specifics of your situation. Through state-of-the-art techniques and science, Fitness Together combines strength training, cardio conditioning and nutritional guidance for a complete health and fitness solution that can help get you started toward making healthy, well-rounded food and exercise choices to support an active lifestyle. Call or come into our local studio today for more information on individual nutrition and exercise plans that can help you make your overall fitness goals and aspirations more attainable.

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¹Centers for Disease Control and Prevention. National diabetes fact sheet: national estimates and general information on diabetes and prediabetes in the United States, 2011. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, 2011.

²American Diabetes Association, www.diabetes.org.

Aging Gracefully

Tue, 04 Sep 2012 12:00:00 -0500

As the saying goes, "with age comes wisdom." Unfortunately other things come with aging as well, such as loss of balance. Every year, 1.6 million older Americans are admitted to the emergency room due to sustaining a fall-related injury. While it may sound vogue to say "well that's just what happens when you get older", the truth is that it is possible to lower your chances of falling by adding in these two basic muscle strengthening and bone-building exercises every day:

Weight Shifts: Standing next to a stable object, shift your weight from one leg to the other, holding on if necessary. As you progress with this, you can try standing on only one leg for as long as you can, up to 30 seconds.
Sit-Downs: Standing in front of a chair or bench, sit back until you touch the chair and then stand back up as powerfully as you can. This is the precursor to doing a squat and can help prevent the need for buying higher seats as the years pass.

These two very basic exercises will help any older adult to improve and maintain their sense of balance. For a more progressive and individualized approach, consider working with a Personal Trainer.

Beat The Heat And Stay Hydrated!

Tue, 10 Jul 2012 07:08:00 -0500

Stay Hydrated!

Beat The Heat This Summer
With water making up about 70% of the human body's composition, it only stands to reason that staying hydrated is of utmost importance in maintaining your health and well-being.
The average person should be drinking 8 8-oz. glasses of water per day, more if you find yourself exercising in the heat.
A good barometer for determining if you are getting enough water in your system is to check your urine color -- if your urine is anything but a clear or very pale yellow then that is a sign you need to increase your water intake. Urine color is a result of a pigment called "urochrome" which is in turn found in a metabolic waste product called "urobilin". The chemical composition of urobilin determines the color; when there is a lack of adequate water in the body, the urobilin produced contains less water, making the urobilin less diluted and hence darker in color. This is why looking at urine color as an indication of one's current level of hydration makes the most sense when attempting to determine one's optimal water intake.
The chart below serves as a good guide for using this test (though bear in mind that some vitamins and supplements, like the B-vitamins, may cause a darkening of the urine unrelated to dehydration):

-Drink 17-20 ounces of water two to three hours before the start of exercise.

-Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.

-Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.

-Drink an additional 8 ounces of fluid within 30 minutes after exercising.

-Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. *

*Source: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=173

Bone Health Nutrition

Tue, 08 May 2012 08:00:00 -0500

Bone Health Nutrition

May is National Osteoporosis Awareness Month. Here are some special nutritional tips geared towards helping you stave off the onset of osteoporosis:

EAT CALCIUM-RICH FOODS

When it comes to preventing and treating osteoporosis, calcium is the mineral to bone up on. Aim to get 1,000 to 1,200 mg of calcium daily from the foods you eat. The best choices for calcium include

fat-free plain yogurt, fat-free or low-fat milk and cheeses, calcium-fortified tofu, soybeans, white beans, collard greens, kale, broccoli, and almonds.

VITAMIN D GETS AN A+ IN NUTRITION

Vitamin D is the new hot nutrition topic of this decade. Adequate Vitamin D circulating in the blood is important not only for bone health (calcium relies on vitamin D to help it travel to the parts of the body that need it) but also insufficient D has been implicated in a host of health problems such as high blood pressure and heart disease. Your body can make vitamin D from sunlight, but most of us can't get enough from that route, so you'll want to get most of your vitamin D from food and supplements. The best sources are fatty fish including salmon (wild), herring, mackerel, and sardines; milk (fat-free, 1% low-fat), soy milk, and fortified yogurt. Because few foods are rich in vitamin D, you may need to take a supplement) in order to take in 1000 IU of vitamin D daily. Ask your doctor to test your D level and if it's low, discuss supplementing.

AND OF COURSE, ADD IN STRENGTH TRAINING TO HELP PRESERVE AND INCREASE BONE MASS!

Is Personal Training Tax-Deductible?

Tue, 27 Mar 2012 08:06:00 -0500

We are always striving to make our services as affordable as possible. To that end, we would like to bring the following information to your attention. It may be possible for you to deduct part of the costs of your personal training as a qualified medical expense under the IRS tax code. We have taken the liberty of paraphrasing the relevant information from the IRS website. Pub 502

We must remind you that we are your personal trainers and not your lawyer, accountant, nor tax attorney. Please consult with your trusted financial advisor to confirm that your personal training sessions are tax deductible.

If you do qualify for an IRS medical expense deduction, we recommend that talk to your doctor or medical practitioner about writing you a prescription for fitness. By doing so, you can show that your participation at Fitness Together is a medical expense you pay to lose weight to treat a specific disease diagnosed by your physician (such as obesity, hypertension, or heart disease). This expense can include fees you pay for membership in a weight reduction group as well as fees for attendance at periodic meetings. You cannot include membership dues in a gym, health club, or spa as medical expenses. However, you can include separate fees charged for weight loss activities such as the personal training sessions or nutritional consultations at Fitness Together!

The 10 Commandments Of Losing Weight... And Keeping It Off!

Tue, 20 Dec 2011 09:57:00 -0600

Success breeds success. What exactly, in terms of lifestyle changes, do people who have been highly successful at both losing weight and keeping it off over the long term do? That’s just what researchers at the University of Pittsburgh and the University of Colorado set out to determine when they began their on-going study called the National Weight Control Registry (www.nwcr.ws).

Currently, the registry contains over 5000 successful weight losers. To be eligible to become a member of the registry, one had to have lost over 30 pounds and kept it off for more than one year.

What the study found was that there is no magic to losing weight and keeping it off. The essential equation for success is the age-old motto: eat less calories and burn more through daily exercise and you will lose weight and keep it off! (And be sure to “get back on the horse” when life’s ups and downs get in the way of you maintaining your new healthy lifestyle habits.)

Here are the 10 habits of these successful weight losers:

1. 98 percent of registry participants reported that they modified their food intake in some way to lose weight (translation: you must change your eating habits in some way to lose weight—meaning eating fewer calories).

2. Most registry members reporting consuming less high-fat-dense food groups and more low-fat-dense food groups resulting in a lower daily calorie intake and greater weight loss (translation: eat lighter [lower calorie] and healthier [lower “bad” fats, less fried foods and more fruits and vegetables]).

3. 94 percent of registry participants reported increasing their physical activity (translation: daily cardio such as walking or running in addition to frequent strength training sessions).

4. 90 percent reported exercising, on average, about one hour per day (translation: get in some daily cardio such as walking or running in addition to FT strength training sessions-preferably 3 times/week).

5. 78 percent reported eating breakfast daily (translation: eat breakfast…lose weight).

6. 75 percent of registry participants reported weighing themselves at least once a week (translation: weigh yourself weekly at FT with your NT consultant—regardless of what you think the number will read).

7. 62 percent watched TV less than 10 hours/week (translation: limit the tube time unless you have a treadmill in front of the TV).

8. 42% of the sample reported that maintaining their weight loss was less difficult than losing weight (translation: once you lose the weight, be sure to keep up with your new habits—which is the hardest part).

9. Nearly all registry members stated that weight loss led to improvements in their level of energy, physical mobility, general mood, self-confidence, and physical health (translation: losing weight and attaining your health and fitness goals will make you a happier person, so stick with it!).

10. For those who did regain weight, weight regain was due, at least in part, to failure to maintain behavior changes (translation: this is not a diet that you go on and off but a lifestyle …always remember to keep at it and get support to overcome lapses and avoid a full-blown relapse.

Dr. Janet's Roasted Brussels Sprouts

Wed, 23 Nov 2011 09:01:00 -0600

1 pound Brussels sprouts, trimmed and cut in half

• 2 tablespoons extra-virgin olive oil

• 3 garlic cloves, peeled and sliced

• 1/2 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

Serves 4

Per 2/3 cup serving

Nutritional Information Food weight: 1.0

Calories: 113;Fat 7g (0 g EPA, 0 g DHA, <1 g ALA);Saturated Fat: 1 g;Cholesterol: 0 mg;Sodium: 174 mg;Carbohydrate: 11 g;Dietary Fiber: 4 g;Sugars: 3 g;Protein: 4 g

Preheat oven to 375°F. In a glass baking dish, toss Brussels sprouts with olive oil, sliced garlic, salt, and pepper. Bake for 30 to 35 minutes until lightly browned.

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit http://www.CholesterolDownBook.com

Jumpstart The Holidays With High Intensity Cardio!

Wed, 23 Nov 2011 08:59:00 -0600

As you dive into the winter season, you may find yourself in a rut of doing the same old, same old when it comes to your fitness and wellness routine. And as the temperatures get cooler, climbing on the dreaded treadmill or elliptical machine may seem to be your only options for burning those inevitable extra holiday calories.

Effective cardio training, though, can include more than your traditional running, biking and swimming. By taking your workout up a notch with high intensity cardio variations, you can jump start your fitness routine so you look better, feel better and perform better throughout this winter season.

Ramp Up Your Cardio for Weight Loss and Maintenance

As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and overscheduled calendars, the common fitness theme this time of year is fighting the bulge and finding time to squeeze in a workout. Although concentrating on eating in moderation is a key component to weight loss and maintenance, cardio exercises focused on interval training can help combat the belly bounce. Interval training focuses on intense bursts of exercise in your workout that not only jump start your heart rate, but burn body fat quicker as well.

The good news for your hectic schedule is that you don’t have to bang out hours on the treadmill to realize the best cardio results for your body. Industry research[1] shows that shorter duration of high intensity exercise can be more beneficial than traditional endurance training.

Basic exercise science also supports that the harder you work, the more calories you burn every minute you exercise, while high intensity cardio sessions also speed your metabolism for hours following your workout session.

So, if weight loss/maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale January 1st, 2012.

Incorporate Cardio for Greater Strength and Muscle Definition

As we all know, strength and conditioning exercises build muscle. Cardio, when coupled with proper nutrition; however, is the secret weapon to defining and showing off the hours spent in the weight room. To create greater muscle definition in the common “problem” areas (arms, abs, glutes), it is important to incorporate metabolic cardio conditioning to your fitness regimen to unveil your hidden lean and sleek muscles.

A recent study[2] that evaluated the effect of training methods on female college athletes found that concurrent strength and aerobic endurance training was highly effective on muscle strength and endurance, body composition and flexibility. When your goal is to build strength and muscle, combining strength training exercises with total body cardio is key to realizing the best results. This type of cardio approach packs a variety of total body movements into your workout that aims to raise your heart rate and maintain the increased level for 5-10 minutes.

Some full body cardio exercises include:

● mountain climbers

● battling ropes

● jump squat circuits.

These exercises allow you to build more muscle and burn calories, while you to get the most bang for your buck as it relates to time efficient and effective cardio exercises.

Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt about it that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body for the wear and tear of pounding pavement for two hours by running (not walking, elliptical, biking) the mileage laid out for you in your training plan.

However, if you find yourself lacking motivation half way through your training program, you can mix up your weekly workouts by incorporating some hill and interval training to not only build muscle and endurance, but also keep you mentally engaged throughout your training program. Just make sure to plan appropriate rest days after the more intense training sessions to give your body time to recuperate and prepare for the big race day.

Another tactic for keeping you on track for successfully completing your training plan is to take your cardio training outdoors whenever possible. In the winter months this isn’t always an option, but if you can hit the trails early in the morning before a snow storm rolls in or later in the afternoon when temperatures have reached a reasonable level, research from West Virginia University found that training outdoors makes you 52 percent more likely to exercise more regularly.

Whether your goals this season are to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating high intensity cardio into your fitness routine will not only make you feel better and look better, but also perform better in any of your upcoming endeavors. Contact your local fitness experts with any questions you may have about intervals and high intensity cardio!

[1]Wiley-Blackwell (2011, April 6) American Journal of Human Biology.

[2]Journal of Strength & Conditioning Research: September 2008 - Volume 22 - Issue 5 - pp 1487-1502.

Cooking Tip O' The Month

Tue, 20 Sep 2011 09:57:00 -0500

Three Moderate Meals That Are Simple To Prepare

Meal 1:

Nature Valley Chocolate Chip Bar

2g protein/.5g fat /16g carbohydrates/105 calories/110mg sodium

6oz Plain non-fat Chobani Yogurt cup

18g protein/0g fat/7g carbohydrates/90 calories/70mg sodium

Medium Apple with skin intact

0g protein/.5g fat/20g carbohydrates/80 calories/0mg

Total Nutritional Count:

20g protein, 1g fat, 43g carbohydrates, 80 calories, 180mg sodium

Meal 2:

1/3 Oatmeal, dry measure

4g protein/2g fat/19g carbohydrates/100 calories/ 0mg sodium

6oz Apple Juice

1g protein/0g fat/20g carbohydrates/80 calories/15mg sodium

1 Average (8-9”) Banana

1g protein/.5 fat/32g carbohydrates/125 calories/0mg sodium

Total Nutritional Count: 6g protein, 2.5g fat, 71g carbohydrates, 305 calories, 15mg sodium

Meal 3:

Firm Tofu (1/2 cup)

14g protein/5g fat/8g carbohydrates/140 calories/10mg sodium

2 Cups Spinach

2g protein/0g fat/2g carbohydrates/14 calories/48mg sodium

12 small shrimp

12g protein/1.2g fat/0g carbohydrates/60 calories/84mg sodium

½ cup scallions

1g protein/0g fat/4g carbohydrates/16 calories/8mg sodium

½ Tbl Olive Oil

0g protein/7g fat/0g carbohydrates/60 calories/0mg sodium

Total Nutritional Count: 29g protein, 14.2g fat, 14g carbohydrates, 290 calories, 150 mg sodium

Stretching: What's The Deal?

Tue, 20 Sep 2011 09:46:00 -0500

Prepare Your Body for Optimal Winter Performance with Pre- and Post-Workout Stretching

Tight muscles, cramped joints and a lethargic body is not how you want to ring in this winter season. Instead, prepare your body for sledding adventures, skiing moguls and family snowball fights by introducing stretching into your overall health and fitness routine. Don’t worry, you don’t have to schedule tons of time to make stretching beneficial and effective. Ten minutes will do the trick.

Start with the Basics

When incorporating stretching into your workout, you should take a two-phased approach. The first phase should focus on preparing your body, joints, heart and lungs for a dynamic workout, while the second phase should focus on cooling down your muscles and preparing your body for an active recovery following your workout. In essence, it is most effective to sandwich your strength and conditioning workout routine with two short, but effective, active stretching routines.

Phase One – Warm Up and Dynamic Stretch

If touching your toes and taking deep breaths to start your workout is your idea of warming up and stretching, then you are missing out on an excellent opportunity to set yourself up for a great workout. According to research by The National Strength and Condition Association,[1] passive static stretching can lead to reduced performance when compared to an active, dynamic warm-up alone.

A great workout starts with a great warm-up so the first step to an active warm-up that is going to increase your performance is spending a few minutes on a foam roller. The purpose of the foam roller is provide soft tissue flexibility in preparation for a more fluid and free-moving workout. The few minutes it takes to foam roll will pay dividends for the remainder of your fitness session.

After you’ve established more flexible muscles with the foam roller, the next step is to prepare your body for elevating heart rates and getting down to business. The warm-up should not be easy. It should start easy, but then progress to the point that when you’re finished five minutes later, you’re ready to go full steam ahead into your workout. A dynamic warm-up should include explosive movements such as high knees, skipping and moving lunges. It is important to remember that the purpose of these types of exercises is to prepare your joints and ligaments for the high intensity portion of your workout. Make sure not to push yourself too hard, but instead focus on starting slow and revving up your body for an effective and dynamic workout.

Phase Two – Cool Down and Recovery

After you’ve left all of your effort, sweat and tears on the gym floor during your high intensity strength and conditioning workout, it is now time to take three to five minutes to incorporate some light stretching and cool down techniques to finish off your fitness routine. The purpose of this stretching phase is to loosen up any knots that might build up in your muscle fibers during your workout and prepare your body for proper recovery that will last hours after your workout has ended. It is important to stretch the major muscle groups you exercised during your workout and to focus on any problem spots that you may have. Some simple, but highly effective cool down and recovery stretches include the child’s pose, lower leg lunge stretches and the cat stretch for your back and shoulders.

If stretching is typically an after-thought for you during your workouts, focus on incorporating these ten minutes of pre- and post-workout stretches this winter to prepare your body for optimal performance during and after your workouts. Contact your local Fitness Together studio to learn more about how to look better, feel better and perform better with a total body stretching and fitness routine.

If you have any questions about the content of this article, consult with one of our Fitness Professionals: www.fitnesstogether.com/avon

[1]Journal of Strength & Conditioning Research: December 2010 - Volume 24 - Issue 12 - pp 3326-3333.

Cooking Tip O' The Month - August 2011

Fri, 19 Aug 2011 08:54:00 -0500

It is possible to have low fat alternatives of protein that satisfy our daily needs and are simple to prepare.

Chicken is quite easy to cook as many of us have come to realize. Simply peel back the skin, season to taste, and replace the skin to maintain moisture. It is best to roast it with the bones still inside as this prevents it from drying out. The skin may be discarded after it is cooked. An internal temperature of 170 degrees is recommended.

One 4oz. Breast provides:

4.1g Fat

35.1g Protein

0g Carbohydrates

186 calories

A vegetarian alternative for protein needs may be provided by combining either rice and lentils or white corn tortillas with lentils. Vegetarian meals are cholesterol free, low in fat and leave a very small carbon footprint (for those of us who are ecologically minded).

1 cup cooked Lentils 1/4 cup cooked Basmati Rice 2 White Corn Tortillas

.8 g Fat 0g Fat 1.5g Fat

17.8g Protein 3g Protein 3g Protein

39.8g Carbohydrates 36g Carbohydrates 21.4g Carbohydrates

230 Calories 160 Calories 104 Calories

To prepare lentils and rice is quite simple. Boil water first. Lentils need two parts water to one part seeds. Rices generally cook at the same ratio, but the package itself will render the exact amounts. To cook tortillas, toasting them in a non-stick pan with a lubricating spray is best. They are done when slightly brown and still pliable. They can be filled with cooked lentils, rice, vegetables, and salsa.

The chart above shows how one could add up the protein values of all the choices if used together. I/4 cup raw rice yields 1 full cup cooked. To use all the above at once may be too large a meal as we advocate small meals many times per day. Preparing the rice and lentils ahead of time with a variety of vegetables, flavorings, and tomatoes would save time as this would yield left-overs to be used as needed and folded into 2 tortillas for a healthy quickly prepared post-work out lunch or dinner.

Fit Body = Fit Brain

Fri, 19 Aug 2011 08:52:00 -0500

Can’t remember where you parked the car or if you unplugged the coffee pot? Worried that as you age, your memory and cognitive skills will deteriorate? Never fear—a regular exercise routine will strengthen your brain as well as your muscles! New research shows that even older adults who are physically active have a reduced risk of developing many forms of dementia. No doubt about it, a program of regular exercise and healthy eating has immense benefits for the mind.

What’s the best type of fitness program for promoting brain health?

Different types of exercise positively affect the brain in different ways. What you eat also affects your brain health. Here are three scientifically proven lifestyle changes you can make that when combined together are the best way to sharpen those brain cells and protect against dementia.

Three Tips for Keeping Those Neurons Firing

Eat a nutritious, antioxidant-filled diet. Now is the time to change those unhealthy eating habits. Try to bump up your intake of colorful fruits and vegetables, whole grains, and good fats. The more vibrant the color of the plant food, the greater the amount of powerful disease-fighting antioxidants you are feeding your neurons (brain cells). What’s more, the fat you choose to eat also has a huge effect on your brain cells. Omega-3 fat, specifically the fish fat called docosahexanoic acid (DHA), is essential for healthy brain growth and development, as DHA makes up a large portion of the gray matter brain neurons. Because of this fact, DHA has taken on a critical role as a potential therapeutic intervention in the treatment of Alzheimer's disease. What’s the best food source of DHA? Large cold water fish that swim in the deep oceans contain the highest amount of DHA as well as the other important omega-3 fish fat, eicosapentaenoic acid (EPA). Some fabulous fish choices high in omega-3s and low in mercury include wild salmon, canned light tuna and catfish.
Daily cardio exercise. You are probably already aware that regular aerobic exercise is key for keeping your body lean and your cardiovascular system fit. What you might not know is that cardio exercise has also been shown to boost brain power by stimulating the formation of new brain cells, or neurons, and the connections between those cells, regardless of age. Regular exercise is thought to provide protection against age-related cognitive decline and possibly reduce risk of dementias. A program of regular aerobic exercise specifically benefits the brain’s domain of memory and learning. Recent evidence is shedding light on the mechanisms responsible for exercise’s ability to keep the brain fit. The increase in blood flow within the brain, changes in neurotransmitters, and increased production of brain-derived chemicals stimulates neurogenesis (new neuron growth).
Strength training. You’re never too old to see improvements in brain power with a program of regular strength training. That’s the findings from a recent study published in the prestigious medical journal the Annals of Internal Medicine. The study demonstrated that a regular program of strength training improves cognitive function in women aged 65 to 75 years old. What’s more, researchers showed that strength training also helps the wallet: The strength training group incurred fewer health care costs and had fewer falls than the subjects who were restricted to just balance and toning exercises.

Indeed, the brain is like a muscle—with fitness training it can be toned and sharpened. You can achieve your health and fitness goals with the help of Fitness Together. Fitness Together offers one-on-one sessions with experienced personal trainers who will develop exercise workouts tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your exercise regimen. Let Fitness and Nutrition Together help you to heighten your mental acuity and keep your brain and the rest of your body in tip-top shape!

Beat The Heat, Fitness Together Style!

Thu, 21 Jul 2011 12:43:00 -0500

Beat the HEAT: 5 Ways to Keep Your Outdoor Summer Workouts Safe

It’s summer and baby it’s HOT out there! Maybe you are planning on a scenic bike ride along the river, hiking in the mountains, or spending the day working in the garden. That’s reason enough to ensure that you brush up on the basics for safely exercising outdoors in the heat. The long dog days of summer have arrived and what you need to know is that exercising in the heat can be risky if you aren't careful. So relax, chill out with a tall iced glass of green tea, and learn the safety basics before embarking on outdoor summer workouts. Here are five tips to keep you fit and safe this summer:

Stay hydrated. Dehydration is the biggest problem facing outdoor exercisers. The body cools itself off by sweating—if you become dehydrated, your ability to sweat and cool yourself off becomes limited. Make sure to drink, drink, drink before, during, and after your exercise bout. And don’t forget that diuretics like caffeine-containing drinks and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration.
Know your sweat rate. The goal for safe exercise is to match your liquid intake to your sweat rate. Weigh yourself before and after a typical outdoor workout. You lose about 2 1/2 cups of water per pound of body weight lost on the scale. As a rule of thumb, to maintain good hydration for summer workouts, drink about 20 ounces of water two hours before exercise, a minimum of 8 ounces of water before getting out in the heat, and then a gulp every 15 to 20 minutes during exercise.
Heat and humidity will SLOW you down. Heat and humidity are the true culprits in causing heat illness when exercising outdoors. That’s because these conditions both hinder your ability to sweat, so your ability to cool yourself off is compromised. Understand that you will not be attaining any PRs on really hot and humid days! SLOWING down is the body’s way of protecting itself and should be expected on days such as this. You can even check the heat index for the relative humidity before you go. If the heat index is in the danger zone…exercise indoors!
Dress for the elements. If you plan on exercising in the dog days of summer, then you must dress for them. Protect yourself by wearing LIGHT-colored, breathable fabrics. Cover your skin with sunscreen (the kind that stays on with sweat), and don’t forget to shield your eyes from the strong UV rays with a good pair of sunglasses. A well-ventilated hat with a large visor is also helpful. If you partake in sports where you wear a helmet, be sure to take it off during water breaks to cool down.
Exercise early or late in the day. It is not wise to exercise during the hottest part of the day when the sun’s rays are strongest, typically between 11 a.m. and 2 p.m. Your best bet is to get out there early in the morning or late in the day.

Follow these five tips with the support of Fitness Together and you’ll surely be staying fit safely this summer. A Fitness Together trainer will develop a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. Let Fitness Together help you make this “summer of 11” your best yet!

Get The Most From Your Workouts!

Thu, 16 Jun 2011 16:51:00 -0500

If you’re already working out regularly – congratulations! You are certainly on the right track to staying fit and healthy for life. But did you know, there are most likely several things you can do to make your workout routine even more effective?

Start your New Year off on the right foot, by making these positive changes to your workout program:

Most likely, you’re doing your cardio workout after your weight lifting. This is very common as many trainers or health clubs instruct clients to structure their workouts that way. The best practice is to immediately transition to either a piece of cardio equipment or go for a long, brisk walk after you’ve stretched or cooled down. This takes advantage of an elevated metabolic state and lower amounts of available calories and sugar, forcing your body to burn fat as a fuel. Don’t wait to do it later in the day because but you will have missed that great opportunity that happens right after your workout has finished. Do your cardio while all the right pieces are in place to burn fat.
On ‘non-workout’ days, it is critical that you exercise. Whether it is a run or brisk walk or swim, you need to try to keep the calories burning. And the earlier in the day the better. Why? Because you start the fire burning again! It generally takes a day or two to recover to a resting state, but if you keep the body moving, you will condition your body to burns at a higher metabolic rate forever!
If you are able to shock your body with a brief sprint or two (climb a few sets of stairs without resting!) or some pace changes in your normal walking (go fast 30 seconds, then EZ for 60, then repeat), you are getting your metabolism back on track from the previous day’s workout. Nothing is going to replace an active workout in the gym, but you can help encourage better results by staying active. Even the Surgeon General said that a 60 year old woman should workout DAILY for an hour to stay fit.
This new year, work at daily workouts. Warm up to it, even 20-30 minutes at a time. 2-3-4 days in the studio, 2-3-4 days on your own and you will have the body (and energy and vitality) you’ve always dreamed about.

Make your workouts the best that they can be this year…and you’ll stay fit and healthy for life.

You don’t have to revamp your New Year’s workout routine on your own! A personal trainer from Fitness Together will develop a 1 on 1 workout specific to your goals and needs. They will also provide Nutrition Together, nutritional counseling that complements your workout plan.

Summer Shape Up Strategies

Tue, 17 May 2011 14:05:00 -0500

Summer Shape-Up Strategies for a Fit, Healthy Body

Spring is in the air, the flowers are blooming, the birds are chirping, and the grass is getting greener… all signs that summer is right around the corner. Summer is beach body season, so START TODAY to shake off the winter doldrums and “spring” into your health and fitness action mode.

Perhaps you’ve gotten off track with your New Year’s resolutions or maybe you still have a little work to do getting your body ready to bare some skin this summer season (think bathing suits and shorts—yikes!). Yep, the long days of summer fun are nearing, but fortunately there’s still plenty of time for your summer shape-up. Here are five tips to get you looking buff on the beach:

Get out your summer clothes NOW, try them on, and take a good hard look in the mirror. This simple act will help you focus, take control, and get motivated to set up an action plan with your fitness trainer TODAY.
Be realistic. If you want to lose some weight for summer, aim for a maximum of 1 to 2 pounds a week. This way you will not be losing any of your hard-earned metabolism-boosting muscle mass along with the fat.
No fad diets required! Get your body beach-ready, living by the mantra Eat healthy, eat light, and eat often. Practice this approach with the support of your nutrition and fitness consultant and you’ll be getting fit for summer the healthy way.
Make strength-training sessions a priority in your life. There is no better prescription for minimizing the jiggle and maximizing the shapely muscle tone than getting in strength training sessions a minimum of three times per week.
Remember, there is no quick fix or magic bullet for achieving your health and fitness goals. The best recipe for success and looking your best on the beach this summer is a three-pronged approach:

Strength-train a minimum of three times a week.
Get in at least 30 minutes of cardio most days of the week (and preferably daily).
Eat healthy, eat light, and eat often.

Follow these five tips with the support of Fitness Together and you’ll surely be “springing” into action. A Fitness Together trainer will develop a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

Let Fitness Together help you make this “summer of ‘11” your best yet!

Need More Motivation?

Thu, 14 Apr 2011 17:22:00 -0500

Need More Motivation?

With fewer than half of all New Years fitness resolutions being met within the first half of any given year, it's obvious that something is happening to chip away at those motivation levels which ride high in January! Life can hand us many unexpected (and expected) trials which may divert some of us away from our goals. Oftentimes a lack of results account for the high dropout rate in gyms & fitness facilities around the world.

How is YOUR motivation? Have you been attaining the goals you set at the beginning of the year?

If Don Long's story wasn't enough to get you fired up again for continuing your regimen, just take a look at what our clients accomplished after the reopening of 2010:

65 lbs. of muscle gained
193.9 lbs. of fat trimmed away
Resting Heart Rates decreased by a total of 47 bpm
Posterior chain flexibility increased by 18 inches
93.5 inches lost
- 25 1/4 of those inches came off our clients' waists
Blood pressure averages decreased by 17 points systolic and 9 points diastolic

And those numbers keep increasing exponentially every year as we build a larger clientele! Would you like to be a part of our Success Team? Contact us to find out how!

Take A Healthy Bite!

Thu, 10 Mar 2011 15:52:00 -0600

Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other healthy foods. Eating a balanced diet and making other lifestyle changes are key to defending your body’s good health.

FIBER

Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

Excellent fruit and vegetable sources: navy beans, kidney beans, black beans, pinto beans, chick peas, black eyed peas, lentils and artichokes.

FOLATE*

Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Excellent fruit and vegetable sources: black eyed peas, cooked spinach, great northern beans and asparagus.

POTASSIUM

Diets rich in potassium may help to maintain a healthy blood pressure.

Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice and prune juice.

VITAMIN A

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers and Chinese cabbage.

VITAMIN C

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.

Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.

*According to the Institute of Medicine, a daily intake of 400 g/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant.

www.5ADay.gov

Planet Fitness Personal Trainers Are Welcome At Fitness Together!

Mon, 07 Feb 2011 08:21:00 -0600

Planet Fitness CEO Mike Grondahl’s statement has insulted not just personal trainers but also their clients.[1] Personal training… fraudulent? Stupid? Useless? Try telling that to our clientele – the ones who thank us regularly for helping them to attain their goals. Losing weight & inches, getting stronger, feeling better, decreasing medications, motivation… to see just a small sample of what our clients have to say about us, visit our Success Stories page on our website: www.fitnesstogether.com/avon/page/success_stories

Not everyone needs a personal trainer, but some do need the accountability, the support, the knowledge of the few educated enough to sift through the myths & contradictions surrounding health & fitness in a scientific, educational manner. Statements like the one Mr. Grondahl made not only insult personal trainers, but also the customers who choose to take part in our service.

To this end, I offer an open proposal to both members of Planet Fitness and their Personal Trainers: Any member of Planet Fitness who feels dissatisfied in any way by Mr. Grondahl’s comments is welcome to come try us out for a free fitness consultation – No Strings Attached! Likewise, any Personal Trainer who is looking to work in a facility that respects not just the profession but also their person is welcome to apply here. We are a professional, benevolent company whose primary aim is to enhance the health & wellbeing of those who choose to join our family.

Give us a call: 860-673-3993.

[1] http://clubindustry.com/news/planet-fitness-grondahl-personal-training-20101209/

Heart Rate Zones: What Do They All Mean?

Tue, 01 Feb 2011 11:58:00 -0600

Running on your treadmill, eyes wandering over the flashing numbers and blinking lights, your gaze falls upon a small chart tucked away to the side of the console display. The chart is labeled “Target Heart Rate Zones” and lists a bunch of percentages and age ranges that are supposed to tell you where your heart rate should be when performing cardiovascular-specific, i.e. aerobic, exercise. You wonder which percentage range you should be in for someone of your age with your particular set of goals, but the only explanation you can find are vague labelings such as “fat loss zone”, “cardiovascular zone”, or similar phrases. Does this mean that you can’t train for fat loss and cardiovascular endurance at the same time? Does it mean that if you happen to slip out of your determined zone then you will not reach your goals? This article will help to clarify the topic of appropriate heart rate zones and what they mean for you.

Let’s start with defining what is meant by the terms Heart Rate (HR) and Cardiovascular Exercise Intensity and expand upon that. Your HR is the number of times your heart beats in one minute. Obviously the harder you work, the more work the heart must do in order to increase the blood flow throughout the muscular system. If your actions (the exercise you are performing) demand a significant increase in blood flow in order to allow your body to continue, then your HR must elevate. The higher your HR, the harder you are working and here is where we come to the definition of cardiovascular exercise intensity, which is the percentage of your Maximum Heart Rate (an estimation of the maximum number of times your heart can beat in one minute). Someone exercising at 85% of their MHR is working harder and placing more of a demand than somebody working at 65% MHR.

So all this talk about heart rates is really a measure of how much work you are asking your cardiovascular system (heart and lungs) to perform in order to adequately support the current demands of your muscular system. Now this begs the question, where should your Training Heart Rate (THR) be in relation to your MHR? In other words, where should your HR be during exercise? And the answer to that lies in your particular set of goals and in how fit your heart and lungs are.

Research has shown that training at 50-60% MHR forces the body to utilize oxygen and fatty acids as the primary energy sources in order to continue the activity (hence the term “fat loss zone”). It is at this point in the cardiovascular intensity spectrum that your body begins to tap into the existing fat stores to fuel the activity. 60-85% MHR is oftentimes referred to as the “cardiovascular training zone”, where the body now begins to expend more glucose in order to continue the exercise in conjunction with fatty acids and oxygen. This zone produces a much greater training effect upon the heart and lungs, encouraging them to adapt and become fitter. 85-90% MHR and above is what is commonly referred to as the “anaerobic training zone” and utilizes a breakdown in glycogen (the storage form of glucose) to fuel the activity. This level of energy substrate usage is responsible for higher-intensity shorter-duration muscular contractions and this training zone is touched upon most often by athletes and those looking for more intense conditioning protocols. At this level glycolysis increases as the body places more of a priority on breaking glycogen down into glucose in order to help fuel these higher-intensity muscular contractions through a temporary increase in ATP production. As a result lactic acid production increases as a natural byproduct of the kind of intensity required by the muscular contractions to push one’s heart rate this high up on the spectrum.

The mistake often made when trainees look at these percentage charts is in looking just at the individual zones and not at the complete picture. Yes, training at the 50-60% range does burn fat however all of these effects are cumulative as you move up the cardiovascular intensity spectrum. If you move into the “cardiovascular zone” (60-85%), you may not be using existing fat stores as the primary fuel source but you will be burning more calories. Caloric expenditure is of prime importance for those looking to lose bodyfat. It therefore makes much more sense to train at the higher intensity level if fat loss is your goal, given that you will be burning more calories and achieving greater cardiovascular conditioning at the same time (increasing the fitness level of your heart & lungs).

Choosing which range is right for you depends on your goals and fitness level. Somebody just coming out of cardiac rehabilitation will not be able to safely exercise at the higher intensity levels until they build up to that. On the other hand, somebody who has no cardiovascular complications can exercise more intensely with little risk. Anyone with cardiovascular limitations should consult with their physician to determine their appropriate training range. For those with no limitations, the following guidelines apply for the corresponding goals:

Fat Loss: Train at 70-85% MHR 3-6 days/week for 30-60 minutes. This allows for a moderately high calorie burn overall with some cardiovascular conditioning thrown in.
Cardiovascular Endurance: 70-85% MHR 3-6 days/week for 20-60 minutes.
Sports Conditioning: Depends on the sport (what muscles & movements are dominant). Consult a nationally-certified trainer or coach.
Muscle Mass Gain: Train at 60-70% MHR 3 days/week for 20 minutes. This allows for the minimum level of exercise appropriate for maintaining aerobic fitness without burning too many of the calories which are necessary for weight gain.

Now that we have defined the terms which are pertinent to this topic and briefly touched upon what each zone does, the next point to establish is what your own individual MHR is, for you cannot determine your THR without knowing what maximum value you are basing these percentages off of. The most common method, and the one used by most of those charts you find on cardiovascular equipment, is 220-Age (in years). So a 35-year old would use the formula 220-35=185. The estimated MHR for the 35-year old would be 185. This person would then multiply 185 by their desired training range percentage (listed above) in order to arrive at their particular HR range for training. Is this the most accurate formula one can use? No, for there are other factors to take into account besides one’s chronological age, such as fitness level.

One of the indications of an individual’s particular level of aerobic fitness is the Resting Heart Rate (RHR). Your RHR reflects how much work your heart does when your body is at rest. The best time to take this is in the morning before you get up from bed as this is when your body is most “at rest”. Take your index and middle fingers and lightly touch the base of your opposite thumb. Slowly slide the fingers down where the thumb joins the wrist (you can oftentimes feel a little “canal”) and keep searching until you feel a pulse. Count the number of pulses in one minute (or count the pulses for 10 seconds and multiply that number by 6) – that is your RHR. Let us now make the previous formula a little more accurate to the individual by plugging in the RHR: (220-Age)-RHRxTraining Percentage+RHR. This is known as the Karvonen Formula and is more accurate than the Age-Based Only Formula.

So let us assume 35-year old Susan wants to lose fat and build some endurance. She counts her RHR in the morning before rising at 72 beats per minute. Her goals to lose fat and build endurance are complementary to each other so she needs to be in the 70-85% range. 185-72=113x.70=79.1+72=151.1~(rounded to) 152 lower value. 185-72=113x.85=96.05+72=168.05~169 upper value. Therefore her THR is 152-169. She needs to keep her HR at 152-169 for 30-60 minutes 3-6 days/week in order to help reach her goals.

If during training you happen to go a little over your THR range or dip a little lower, do not despair. Remember, the cardiovascular exercise intensity spectrum is just that, a spectrum. 59% MHR will not dash your hopes to build endurance and 91% MHR will not generate so much lactate that you will “overwork” your system. Just keep constant track of your current HR when doing aerobic exercise and adjust the level as appropriate to keep your HR as close within your range as possible. Do not be surprised as well if over time you find that you have to push harder in order to keep your HR elevated – this is a positive sign as it shows your heart and muscles are becoming increasingly capable of performing more work with less effort, i.e. becoming fitter.

One thing I did not touch upon was the particulars of the anaerobic zone (85-90% and above) and when/when not to train at that intensity. That is a more complicated topic which goes beyond the scope of this article and is best discussed with a qualified fitness professional who can help determine if and how it should be best utilized as part of your fitness program. What is commonly referred to as “interval training” or HIIT (high intensity interval training) is a method of training that requires the trainee to push to or past that anaerobic threshold for brief intervals in order to facilitate a greater spike in metabolism and hence a greater overall training effect upon your systems (both the muscular and cardiovascular systems as opposed to primarily the cardiovascular).

In conclusion, I hope you have come away from this article with a better understanding of what the heart rate zones mean for you and in what range to stay into for your particular goals. As always, if you feel as if the exercise is too much (excessive shortness of breath, particularly noticeable if you cannot talk at all during your aerobic workout) slow it down and work your way up to that level of intensity over time. Remember, safety comes first and consult with your physician if in doubt as to your ability to exercise at a certain level.

Flat Bellies: Tips That REALLY Work!

Tue, 04 Jan 2011 07:45:00 -0600

Flat Bellies: Tips That REALLY Work

By: Janet Bond Brill, PhD, RD, LDN

Edited By: Billy Pratt, CPT, CPFT, PAS, GIPS – Head Trainer, Fitness Together Avon

Had a little too much comfort and joy this past holiday season? Maybe you’ve put on a few pounds around the middle? The summer bathing suit season is just around the corner, so now is the time to do what it takes to get rid of that holiday pooch once and for all!

Why do some of us gain weight around the middle and others not?

Where you tend to store body fat is related primarily to your genetic disposition. If you have an excessive amount of body fat, and heredity dictates storage around the middle, then unfortunately you will gain fat in the abdominal area. That said, many women notice abdominal weight gain when they go through menopause. This is because hormonal shifts can change the way the body breaks down and stores fat—hence a redistribution of body fat and the tendency for it to accumulate in the belly as women grow older. This tendency is particularly unhealthy, as excessive abdominal fat, especially the deep abdominal fat—called visceral fat—increases the risk for cardiovascular disease, diabetes, and certain cancers.

What really works to get rid of stubborn belly fat?

The good news in the battle of belly bulge is that there are three scientifically proven lifestyle changes you CAN make that when combined together are the best way to attack that fat around the middle and flatten your belly.

Three Tips for a Flat Stomach:

Eat a nutritious, calorie-controlled diet. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruits and vegetables, whole grains, lean protein, and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid, and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate. A personal trainer or registered dietician can help you with determining the right caloric range for your weight loss.
Daily cardio exercise. Calorie-burning cardio exercise is one of the best ways to target stubborn belly fat. This is because stomach fat is more metabolically active and when you exercise, you target that area for fuel. What’s more, when you burn those calories up, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define.
Strength training. While you can’t “spot reduce” belly fat, you CAN strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as crunches. This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury. You can achieve your health and fitness goals with the help of Fitness Together. Fitness Together offers one-on-one sessions with experienced, well-qualified personal trainers who will develop an abdominal workout program tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your workouts. Let Fitness Together and Nutrition Together help you flatten your belly once and for all! Contact us at 860-673-3993 or visit us on the web at www.fitnesstogether.com/avon . Let the New Year equal a New You!

Tips For Avoiding Holiday Weight Gain

Mon, 15 Nov 2010 10:08:00 -0600

Tips for Avoiding Holiday Weight Gain

Gobble, gobble…that’s your cue that the holidays are upon us and it’s time to start putting on the brakes NOW before the real damage is done. The old adage “an ounce of prevention is worth a pound of cure” really applies to the holiday season. The following tips will help you fend off that holiday weight gain so that you won’t end this season with a New Year’s resolution to lose those added holiday pounds!

How Much Weight Do We Really Gain?

Most people think the average American gains about 5 pounds over the holidays. In actuality, most of us gain an average of 1 pound (5 pounds for overweight people) between Thanksgiving Day and New Year’s Day.¹ The problem is, we fail to lose that 1 pound of holiday weight gain, which adds up to many excess pounds over the years.

Why Do So Many of Us Gain Weight over the Holidays?

When you think about it, the holidays really boil down to just three days: Thanksgiving, Christmas (or Chanukah), and New Year’s. If you gorge only on those three days, you probably wouldn’t cause too much damage. However, many of us take on that holiday mentality of six weeks of nonstop feasting and putting our regular exercise routine on the back burner. Plus, let’s face it, this time of year is very hectic and stress filled—many commitments compete for our precious time. So start now to strategize how you’ll move yourself to the top of your Christmas gift list by making you and your fitness and healthy eating habits a priority.

Five Tips for Fending Off Holiday Weight Gain

Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving. You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.
Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra holiday splurges. If you have an exercise partner or a personal trainer, make a “contract” with them to get an extra weekly workout in to cover your inevitable holiday indulgences.
Follow good eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished. Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.
Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.
Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

The Gift of Health

Remember what the holidays are all about. Focus less on the food and drinks and more on celebrating the beauty of the season and the company of the people you love—your family and friends. Give yourself the gift of health this holiday season by sticking with your fitness routine and planning ahead to curb excessive overeating.

1. J. A. Yanovski et al., “A Prospective Study of Holiday Weight Gain,” New England Journal of Medicine 342 (2000): 861–867.

21 Pounds Enough to Raise Breast Cancer Risk

Tue, 05 Oct 2010 00:00:00 -0500

21 Pounds Enough to Raise Breast Cancer Risk
Study Examines Weight Gain Since Adolescence

Women who have gained more than 20 pounds since age 18 have a higher risk of developing breast cancer after menopause than women who have kept their girlish figure. The finding was published by American Cancer Society researchers in the journal Cancer Epidemiology Biomarkers and Prevention (Vol. 13, No. 2: 220-224).

"These findings further illustrate the importance of maintaining a healthy body weight throughout life," said lead researcher Heather Spencer Feigelson, PhD, MPH. "Even modest weight gain … was associated with increased risk of postmenopausal breast cancer."

Researchers have long known that being overweight increases the likelihood that a woman will develop breast cancer. But the new study puts the risk into very real terms: pounds on the scale.

ACS researchers questioned more than 62,000 postmenopausal women about their height, current weight, weight at age 18, and use of hormone replacement therapy (HRT). After accounting for other breast cancer risk factors -- like family history of the disease, exercise, and alcohol use -- they found that women who had gained 21-30 pounds since age 18 had a 40% higher risk of breast cancer than women who'd stayed within 5 pounds of their teenage weight. Those who had gained more than 70 pounds had double the risk. (Lesser weight gain, between 6-20 pounds, had little effect on risk, less than 10%.)

The findings applied only to women who had never used HRT or who were no longer using it. Among women who were using HRT at the time of the study, weight gain did not appear to influence risk, probably because HRT "trumps" weight as a factor in breast cancer development. Both HRT and excess fat raise estrogen levels, which increases the risk of breast cancer. But the researchers said HRT raises estrogen so much that even a lot of extra weight has only a minimal effect by comparison.

Fortunately, there are steps women can take to lower their risk of breast cancer. In addition to maintaining a healthy body weight, the ACS also recommends staying physically active, limiting alcohol consumption, and staying away from hormone therapy, if possible. Regular screenings are also important, since they can detect breast tumors when they are small and more easily treated.

Source: http://www.cancer.org

Fitness Together supports the fight against breast cancer. Fortunately, there are steps women and men can take to lower their risk of breast cancer and the first step is maintaining a healthy body weight. To find out your healthy body weight, speak with your private personal trainer at Fitness Together.

What Personal Training Can Do For You

Tue, 24 Aug 2010 00:00:00 -0500

What Personal Training Can Do For You

Billy Pratt, CPT, CPFT, PAS

Today’s Americans are bombarded with claims and opinions relating to all things that typically fall under the heading of “fitness” – weight control, injury prevention, sports conditioning, sculpting & toning… the list goes on. I am reminded of this every time I turn on the TV – from news outlets to game shows to infomercials and just plain old regular syndicated programming we see people, both experts and laypeople alike, discussing fitness trends and the latest findings. And the manner in which these findings are reported oftentimes leave us just plain confused. Let’s face it, there is a wealth of information out there on these subjects and so much of it just seems contradictory. “Are calories or carbs more important for weight loss?”, “Is 12 too young to start lifting weights?”, “Is cardio or strength training more important?” Would anyone disagree with me in estimating that if you watched 100 different interviews or segments on each of these questions you would probably see 90-100 seemingly contradictory opinions and viewpoints represented? For many of us, attempting to sift through reams of contradictory information is in itself a de-motivator; and de-motivation is the last thing we need when attempting to find the energy & time to make fundamental changes in lifestyle.

Making such fundamental changes in diet & activity level are essential in living a healthy life geared towards staying lean, feeling great, and being able to do the things you want to do while remaining confident that you are looking the best you can. Alas, life just seems to get in the way. You have to drive the kids back and forth from school to sports to the library, the house has to be kept clean, you have a demanding work schedule, ad infinitum. Leading such busy and hectic lives not only does one not have the time to research what’s good and what’s not as far as fitness facts are concerned, but who really has the necessary motivation to pursue the changes that need to be made? Between all the conflicting information and the lack of motivation to stick to a solid exercise & diet plan it just seems as if many of us have resigned ourselves to not being happy with the way we look & feel. It seems too hard, too confusing. But here’s the caveat: it doesn’t have to be. And here is where personal training fits in!

A well-qualified fitness professional has the necessary education and experience to help you attain results efficiently, safely, and effectively. The initial education required to become an accredited personal trainer requires demonstrating solid proficiency in the science of exercise & nutrition. Accreditation in personal training certifications is important, as only those certifications which are accredited have been deemed competent enough for qualification. Make sure your trainer either has a higher education degree in the field or has a minimum of one personal fitness training certification from the following list: http://www.credentialingexcellence.org/NCCAAccreditation/AccreditedCertificationPrograms/tabid/120/Default.aspx

Ensuring that your trainer is well-educated in the field will help ensure that you have a reliable resource to draw upon when faced with fitness trends & claims. The average certification requires the trainer to earn a certain amount of CECs (Continuing Education Credits) every two years in order to maintain their certified status. This helps guarantee that your personal trainer stays abreast of the latest findings and techniques tested both in the lab and in the field.

A well-qualified fitness professional should also have a place set aside in their program planning to help keep you motivated. Knowing that you will be stepping on the scale every week, that you will have to write down and show the trainer what you ate yesterday, that the next workout will show some kind of progression from the previous… all these things help to keep you on track and focused on your goals. Ultimately motivation comes from within; no trainer can instill motivation in a client. At the end of the day, the onus is on the client to take what the trainer has taught them and actually apply it – this is the essence of empowerment. But a great trainer makes sure to have some motivational tools in play to help. We can’t empower you but we can help remind you that you are empowered!

Whether your goal is getting back that lean figure you once had, to help improve your sports game/activity, or just to feel good and take care of yourself so those annual doctor’s checkups become less intimidating, a personal trainer can help you navigate your path to get there. There can be nothing more motivating than setting realistic goals and attaining them. Don’t delay, contact Fitness Together now to find out how!

Diabetes & Cardiovascular Disease: How To Reduce The Risk?

Mon, 23 Aug 2010 00:00:00 -0500

Changes in society are leading to a sedentary lifestyle and are causing a rise in the number of people with obesity and cardiovascular disease.

This is consequently having a large impact on the health of the nation.

Research at the University of Leicester reports the outcome of combining the results from a number of individual randomized trials, which have compared two or more of the available interventions for people at risk of developing diabetes mellitus or cardiovascular disease.

This will allow scientists to identify the best way to reverse the diagnosis and therefore lower the risk of cardiovascular disease or diabetes.

In addition, the combination of results from a number of individual observational studies is being updated in order to quantify the increase in risk of developing diabetes mellitus or cardiovascular disease in individuals with Metabolic Syndrome (MetS) compared to those without.

Milena Castro, a PhD student working on this project, explained: "Metabolic Syndrome (MetS) is the clustering of cardiovascular risk factors leading to an increased risk of developing diabetes mellitus and/or cardiovascular disease.

"Although there are different definitions of MetS, the diagnosis is generally confirmed if a person has three of the following five risk factors: (i) insulin resistance, (ii) raised blood pressure, (iii) raised triglycerides, (iv) high cholesterol and (v) increased waist circumference.

"The results from this work have important public health implications given the increasing number of people with MetS."

The research was presented to the public at the University of Leicester on Thursday 26th June 2008. The Festival of Postgraduate Research introduces employers and the public to the next generation of innovators and cutting-edge researchers, and gives postgraduate researchers the opportunity to explain the real world implications of their research to a wide ranging audience.

Milena Castro is a first year PhD student in the Department of Health Sciences, having previously gained a BSc in Statistics from Universidad de Costa Rica (UCR), Costa Rica, and a MSc in Clinical Epidemiology from Universidad de La Frontera, Chile, by distance-learning whilst working as a researcher in the Statistics Department at UCR. Her research is concerned with the role that Metabolic Syndrome (MetS) plays in the development of diabetes and cardiovascular disease, and how identification of individuals with MetS together with appropriate treatment may help to reduce future ill-health. Milena is jointly funded by Sanofi-Aventis and UCR. By completing her PhD, Milena hopes that her findings will improve the quality of life of individuals worldwide, and would like to establish herself as a researcher in this field in the future.

Milena's supervisors are Professors Keith Abrams & Kamlesh Khunti, Department of Health Sciences, and Professor Melanie Davies, Department of Cardiovascular Sciences, University of Leicester.

More information about the Festival of Postgraduate Research is available at: www.le.ac.uk/gradschool/festival

University Of Leicester

A member of the 1994 Group of universities that share a commitment to research excellence, high quality teaching and an outstanding student experience. Founded in 1921, the University of Leicester has 19,000 students from 136 countries. Teaching in 18 subject areas has been graded Excellent by the Quality Assurance Agency- including 14 successive scores - a consistent run of success matched by just one other UK University. Leicester is world renowned for the invention of DNA Fingerprinting by Professor Sir Alec Jeffreys and houses Europe's biggest academic Space Research Centre. 90% of staff are actively engaged in high quality research and 13 subject areas have been awarded the highest rating of 5* and 5 for research quality, demonstrating excellence at an international level. The University's research grant income places it among the top 20 UK research universities. The University employs over 3,000 people, has an annual turnover of £184m, covers an estate of 94 hectares and is engaged in a £300m investment programme- among the biggest of any UK university.

Women And Weight Training: Separating Fact From Fiction (REALLY!)

Fri, 30 Jul 2010 00:00:00 -0500

Women and Weight Training: Separating Fact from Fiction (REALLY!)

Courtney Cowan, MS, CPT

The first image that pops into many the heads of many women when they hear the phrase ‘weight training’ is the guy in the weight room at the gym with bulging muscles who is grunting in the gym as he pumps iron. I think it’s time to shed some light on the truth behind women and weight training. Despite all of the research and information accessible to us on health and fitness, weight training continues to have a negative connotation amongst some women. As a woman who has been doing resistance training regularly for the past 14 years, I wish I could talk all of the women in the gym into venturing more and more into the weight room. I would like to set the facts straight once and for all.

Myth 1: I’m going to get ‘big’ and muscular.

Fact: The sole hormone responsible for men’s size and strength is testosterone. Testosterone is ESSENTIAL to building muscle. Ladies, although we do produce minute amounts, we don’t produce NEAR enough of this chest pounding hormone to produce the mass and strength that you see in bodybuilders, or men in general. The average woman secretes as little as 1/10^th the amount of testosterone as the average man. In order to ‘look’ like a body builder, you have to ‘train’ like a body builder. When you do see pictures of body building women, and even men, remember that these people are training specifically for gaining muscle and work with a great deal of intensiveness, with a routine based solely on putting on muscle, as well as adhering to a very strict, high caloric diet, to build larger muscles.

Myth 2: I only need to do cardio for weight loss.

Fact: Research shows that the MOST efficient way to lose fat, is a mix of cardio and weight training. The truth is, that even doing too much cardio can cause breakdown of muscle, which works against our weight loss goals. Circuit training is a method of resistance training that is used widely to help strengthen and tone muscles tissue, while decreasing overall body fat.

Other Benefits of Weight Training and Building Lean Tissue:

1) Increased metabolism: Muscle needs energy to maintain itself, so adding just one pound of lean tissue can result in an average of 35 extra calories burned at rest per DAY, which can equal close to 250 extra calories/WEEK burned at rest., which can help with fat loss.

2) Stronger bones: 50% of post-menopausal women are osteoporotic. Not only can weight training help to maintain our muscle mass by strengthening our bones and preventing further bone loss as we age, but studies have shown that resistance training promotes increases in bone density.

3) Losing size, clothes fit better: Reducing fat and building lean tissue results in a more compact look. Muscle and fat do weigh the same however muscle by volume takes up less space than fat. One pound of muscle is approximately 1/3^rd the size of a pound of fat. Adding weight training to our routines helps in lowering our clothing sizes and inches!

4) Other Benefits: Weight training not only accomplishes all of the above, it also increases flexibility, promotes stronger joints and helps fortify connective tissue, all of which serve an important role in injury prevention.

This is just a short overview of why adding weights to our fitness regimen produces numerous benefits. Hopefully this has put to rest some of the fears that keep the women from stepping off of the cardio machine and dipping our toe into what a weight room may have to offer. See you in the weight room!

Here at Fitness Together, all of our programs incorporate resistance training. Whether your goal is weight loss, sports conditioning, muscle tone, and/or general strength training our programs are geared towards your needs. Our overall fitness programs differ in their methodology depending on what those goals are, and having a certified personal trainer develop and implement those programs is a surefire path to success!

Fitness Together Reopens Under New Ownership!

Sat, 30 Jan 2010 00:00:00 -0600

On January 14th, 2010 Fitness Together in Avon, CT reopened after an ownership transfer. Bob Fricchione, a longtime client of Fitness Together in Longmeadow, MA purchased the facility with the intent of further expanding the Fitness Together system into Connecticut.

“I joined Fitness Together because I was attracted to the uniqueness of the private training environment and the assurance that I was working with the best certified professionals in the field. It was important to me that the quality of the personal training be top-notch due to my bad back. With the help of the trainers at Fitness Together I had been able to put off surgery for many years and live pain-free while becoming fitter and stronger,” Bob Fricchione relates.

“My goal in purchasing the Avon, CT facility is to further improve customer service satisfaction through our unique program offers and also by involving Fitness Together in the community. We have plans to sponsor road races and other sporting events as well as hold fundraisers for various charitable organizations,” Bob continues. “That way our presence in the Farmington Valley community is based not just in being the premier personal training service in the area, but also in being of service to the people.”

Immediately after reopening, Bob Fricchione made improvements to the facility including remodeled bathrooms and equipment upgrades with the assistance of his Head Trainer, Billy Pratt. Billy had existed as Head Trainer under the previous ownership and the continuity of his presence was vital to the satisfaction of the existing clientele.

“My clients were thrilled to hear that I was staying on board throughout the transition. Personal training involves developing a relationship between trainer and client and maintaining that relationship is important not just to the business but also to the success of the client,” Billy says. “The feedback from our clients has been overwhelmingly positive as they have noticed the improvements to the studio and the implementation of solid, effective programs guaranteed to bring them to their goals.”

Programs at Fitness Together fall under three main categories depending on the goals of the client: Physique/Appearance for those primarily concerned with aesthetics & weight loss, Athlete for the competitive athletes looking to improve their conditioning, and General Health & Fitness for people who wish to improve & maintain general function and just “get and stay in shape.”

About Fitness Together Franchise Corp.:

Established in 1996 in response to the growing demand for personal fitness training, Fitness Together offers the latest in one-on-one personal training. Fitness Together is part of Fitness Together Holdings, Inc., the world's largest wellness organization. Fitness Together, founded by fitness leader Rick Sikorski, is built on three main foundations: strong corporate support, proven operating systems, and excellent leaders. There are over 400 Fitness Together franchise locations throughout the United States, Costa Rica, Israel, Ireland, and Canada and another 100 scheduled to open. Fitness Together Franchise Corp. also includes elements therapeutic massage. For additional information, log onto www.fitnesstogether.com or call 877.663.0880 ext. 10.