Fitness Together - Baldwin Park

Nutrition tip of the week!

Mon, 20 Feb 2012 17:07:00 -0600

nutrition tip of the week

“I can’t believe I ate the whole thing!” Whole grains, that is!

Whole grains consist of any grain that has retained its starchy endosperm, fiber-rich bran, and its germ after milling. No doubt about it, eating whole grains is far healthier for you, your digestive system, and your heart when compared to their fiberless refined cousins. So try and get in at least three whole grains a day and remember, “three is key.” Most people are familiar with what I call the “fantastic 4,” so go for at least three of the fantastic 4 every day (or be more adventurous and try some of the really tasty less familiar whole grains like quinoa, barley, millet, wild rice, or kasha).

Fantastic 4:

Oatmeal (steel-cut is best)
100% whole-grain bread
Popcorn (simply pop some kernels up in a brown paper bag in the microwave)
Brown rice

Stay healthy, stay lean, and remember to “eat the whole thing” …whole grains, that is.

Nutrition tip of the week!

Mon, 13 Feb 2012 00:06:00 -0600

nutrition tip of the week

OATMEAL! The ultimate power breakfast.

You’ve heard it before: oatmeal protects the heart. And rest assured, the man on the Quaker oatmeal box isn’t lying — oatmeal is a whole grain, a type of plant food and complex carbohydrate that makes up the backbone of the heart-healthiest Mediterranean style of eating. Choosing whole grains as your main form of carbohydrate nourishment has been scientifically proven to thwart heart disease, cutting the risk of coronary artery disease by a phenomenal 40 percent. Eating whole grains, like oatmeal, is key to heart health. Plus, the complex carb and protein combo keeps you full longer and helps you maintain a steady blood sugar level for hours.

Nutrition tip of the week!

Mon, 06 Feb 2012 16:25:00 -0600

nutrition tip of the week

Ode to CHOCOLATE, "food of the gods!"

It is well known that Giacomo Casanova was the most insatiable womanizer of all time. It is said that he called chocolate his “elixir of love,” drank it religiously before every love making tryst and used it in his seductions—the first love pro to tap into the timeless attraction between women and chocolate. Love and chocolate go even further back in time. Both the Maya and Aztec offered cocoa as a gift of love to the gods, prompting Carl Linneaus, the Swedish botanist and father of modern taxonomy to name the cacao tree Theobroma cacao, literally, “food of the gods.”

Dark chocolate — with a high content of nonfat cocoa solids — is now the new guilt-free super food! The scientific evidence is stacking up linking daily consumption of deep, dark chocolate with phenomenal health benefits. When it comes to choosing chocolate for health, the chocolate must be the flavonoid-rich dark variety. This is because dark chocolate has a much higher percentage of cocoa than milk chocolate and it’s the cocoa that contains most of the flavonoids—plant substances which provide your body with a host of health benefits. Natural cocoa powders (ground cocoa solids, aka the words natural cocoa powder unsweetened on the product label) had the highest level of flavonoids followed by unsweetened baking chocolates, dark chocolates, and semisweet chocolate baking chips. Milk chocolate and chocolate syrup had the least amount. Do your heart good—choose your chocolate wisely and opt for making your own sweet treats from cocoa powder.

February is American Heart Month!

Sat, 04 Feb 2012 12:33:00 -0600

February is American Heart Month!

Heart disease is largely preventable through a healthy lifestyle.

Be physically active. Research has shown that participating in regular physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. Strive for 150 minutes a week of cardio exercise (such as walking) and a minimum of twice weekly strength/resistance type exercise.

Fitness Together Baldwin Park can help you to keep your ticker beating strong!

Nutrition tip of the week!

Mon, 30 Jan 2012 08:45:00 -0600

Nutrition tip of the week

Getting older? Get in some S-T-R-E-T-C-H-I-N-G!

I know, I know, this is not a nutrition tip, but it's important for healthy aging so here we go:

Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine

Complete Fitness Solution!

Tue, 24 Jan 2012 14:12:00 -0600

Experience working out like never before following a systematic program designed to get results in a private group setting. PACK Training is small group (2-3 people) personal training from the personal training experts. PACK combines the energy and fun of the small group, with the coaching from a FT certified trainer all conducted in a private setting. Quite simply, PACK is truly personalized group training.

You’ll be part of the pack without getting lost in the crowd!

At Fitness Together – Baldwin Park, the goal is to provide you with quality, private, one-on-one personal fitness training. The Fitness Together philosophy of “1 Client 1 Trainer 1 Goal” says it all. Our clients reap the benefits of unique training programs and achieve their fitness goals in private personal training suites.

Fitness Together is your complete fitness solution.

4837 New Broad Street

Orlando, FL 32814

407-896-7778

FITNESSTOGETHER.COM/BALDWINPARK

Nutrition tip of the week!

Mon, 23 Jan 2012 11:08:00 -0600

nutrition tip of the week

Strong Bones=Healthy Aging

Osteoporosis is a debilitating, bone-cracking disease that afflicts millions of older Americans. It usually strikes after age 60 and affects both women and men, albeit it is more common in women.

There are plenty of actions you can take to keep those bones healthy and strong as you age. Here are a few tips:

Perform strength training exercises at Fitness Together that are proven bone-builders: squats, leg press, military press, lat pull-downs…
Perform weight-bearing cardio exercises, daily, such as: walking/jogging, jumping rope, stair stepping.
Bone-up on calcium-rich foods such as non-fat dairy, almond, canned salmon with bones included, spinach, figs, butternut squash and spinach to name a few.
Take a calcium and vitamin D3 supplement.
Avoid soda—a calcium-draining food.
Eat a more plant-based diet.

FT Pack training!

Mon, 16 Jan 2012 00:02:00 -0600

Fitness Together now offers Pack training twice a week; Pack is a fun way to exercise. Stop by today to check out the schedule and guarantee your spot.

Nutrition tip of the week!

Mon, 16 Jan 2012 00:01:00 -0600

nutrition tip of the week

Nightshades: give em a try

Sounds creepy, but in reality, the nightshade family is actually an extremely diverse group of foods, herbs, shrubs, and trees. Interestingly, nightshades are more known for their use as drugs rather than food (tobacco and morning glory are nightshades). Here’s some info on the use of the spectacularly nutritious nightshade vegetables for good eats. Some of the more famous nightshade vegetables include: eggplant, potatoes, tomatoes and sweet and hot peppers. Eggplant is a superbly delicious low calorie vegetable that is packed with fiber, potassium, folate, vitamin C, magnesium, niacin and many more. Eggplant is one of the most versatile vegetables and can be prepared in seemingly endless culinary ways. A favorite of vegetarians, this is one nightshade you’ll want to eat more of.

One caveat: some people are highly sensitive to a group of substances in nightshades called alkaloids (nicotine is an alkaloid), albeit cooking lowers the alkaloid content by 50%. If you suffer any adverse reactions to eating them, these may not be the veggies for you!

Nutrition tip of the week!

Mon, 09 Jan 2012 10:04:00 -0600

Nutrition tip of the week

Sweet, sweet potatoes.

Packed with nutrients, especially the antioxidant pro-vitamin beta-carotene and the blood pressure lowering mineral potassium, this potato is your best bet for a low-calorie, high-fiber, complex carbohydrate. Next time you’re faced with a potato decision, orange or white, choose the orange for a nutrition-packed sweet treat

Nutrition tip of the week!

Wed, 04 Jan 2012 14:35:00 -0600

Nutrition tip of the week

New Years Resolution: Eat More Anti-cancer veggies!

Did you know that brassica vegetables, such as Brussels sprouts, cabbage, cauliflower and broccoli, are associated with a decreased risk of several types of cancers? Why not start the NEW YEAR out on a healthy note by pledging to eat some of Mother Nature’s anti-cancer veggies on most days of the week?

New Year! New you!

Fri, 30 Dec 2011 11:25:00 -0600

New Year

New You

Fitness Together Baldwin Park

4837 New Broad Street

Orlando, FL 32814

407-896-7778

Fitnesstogether.com/baldwinpark

FREE F.I.T. Consultation

IT’S YOUR RESOLUTION- BUT IT’S MY JOB.

I’M YOUR MOTIVATIONAL SPEAKER YOUR THERAPIST & YOUR SECRET WEAPON

I’LL GIVE YOU STRENGTH YOU DIDN’T KNOW YOU HAD

I’LL PUSH YOU AND SUPPORT YOU AS YOUR CONFIDENCE GROWNS

YOUR WAISTLINE SHRINKS AND YOU REACH YOUR GOALS, WHATEVER THEY MAY BE

Nutrition tip of the week!

Tue, 20 Dec 2011 22:08:00 -0600

http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/

Gift of Health!

Mon, 12 Dec 2011 10:32:00 -0600

Dear Friends,

As we approach the Holiday Season and end of 2011, now is more important than ever to renew your commitment to your fitness goals and help others that you care about get started on a plan as well. Who can you think of that would benefit from getting ‘jump started’ on the best fitness regimen in Orlando? Husband, wife, son, daughter, friends, co-workers or employees – there are probably several people on your list. Remember, now we also offer PACK small group personal training at our studio, adding a different dimension and lower price point to become healthy!

Give the gift of Health!

Thanks for trusting Fitness Together to take you to the next level of fitness.

Thank You!

Mon, 12 Dec 2011 10:23:00 -0600

Your referral is the ultimate indication of your trust, and that means the world to us. We invest 100% of our time and energy in delivering first-class service, value and results to our clients. Because of that, our valued clients, associates and friends refer their family, friends and associates to us for advice on health, fitness and nutrition. We’re interested in building strong, life-long relationships one person at a time. We sincerely and humbly appreciate your support.

Thank You,

Fitness Together Family!

Nutrition tip of the week!

Mon, 12 Dec 2011 10:22:00 -0600

http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/

Nutrition tip of the week!

Sat, 10 Dec 2011 10:41:00 -0600

http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/

Nutrition tip of the week!

Mon, 05 Dec 2011 09:57:00 -0600

http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/

FT Gift Card Open House

Thu, 01 Dec 2011 19:04:00 -0600

Now is a good time to start at Fitness Together so invite your friends and family and join us on Friday December 9th from 5pm to 8pm for a night with friends and wine. Also, you will have a chance to win a pair of tickets for the Jazz in The Gardens Concert in Miami plus 2 personal training sessions. *Any gift card amount purchased on the day of the event will get 10% off.

We hope to see you at FT studio

Scott, Milla, Steve & Sydni.

Fitness Together Baldwin Park

Referral Reward!!!

Tue, 22 Nov 2011 21:08:00 -0600

Fitness Together Baldwin Park Referral Reward Program!!!!!

Have a conversation with your friends about us and you can earn 2 Free Sessions when they become a regular client.

Nutrition tip of the week!

Tue, 22 Nov 2011 10:55:00 -0600

http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/

Nutrition tip of the week!

Mon, 14 Nov 2011 10:06:00 -0600

It's the Holiday Series makeover tips time of year again!

Unfortunately, 'tis the season for holiday stress -- between financial woes, endless parties and simply trying to make everyone happy, November and December can oftentimes bring more anxiety than joy. These months are also
nutrition land mines for many people. Take action now to plan out your healthy eating and exercise strategies so that you give yourself the gift of better health this hectic, stress-filled time of year.

Nutrition tip of the week!

Mon, 07 Nov 2011 09:42:00 -0600

Eat More Plants, Live Longer and Better!

For better health, try to eat a more plant-based diet. Tap into Mother Nature’s exquisite rainbow-colored cornucopia of fruits and vegetables--truly the class of foods that keeps our arteries healthy and clean. Head for your green grocer and harness the phenomenal medicinal power of natural plant compounds. Buy them fresh, buy them often, and fill your body with a spectrum of healthy colors, nature’s medicine chest. Dig into this week's delicious and light salad recipe made with an array of medicinal plant compounds: arugula (an anti-cancer cruciferous green); radicchio and tomatoes (plant antioxidant powerhouses); basil and garlic (herbs that are virtual phytochemical factories); extra virgin olive oil (packed with powerful plant antioxidants called “polyphenols,” known to soothe inflammation); lemon juice (adding vitamin C and potassium—a mineral superstar when it comes to helping you attain a healthy blood pressure reading.

Nutrition tip of the week!

Mon, 31 Oct 2011 09:37:00 -0500

http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/

Nutrition tip of the week

Mon, 24 Oct 2011 10:20:00 -0500

Eat eggplant--the purple powerhouse!

For a mere 20 calories in an entire cup, it doesn’t get any better than eggplant for “beefing up” your Italian dinner—the heart-healthy way. The rich meaty taste of eggplant is why vegetarians love this purple wonder food. Just like tomatoes and peppers, eggplant falls under the nightshade family of vegetables, which technically (botanically speaking) are really fruits because they are seed-bearing structures. Eggplants are simply perfect for whipping up simple, healthy and creative dishes. They contain loads of fiber as well as numerous vitamins, minerals and phytonutrients (antioxidants helpful in warding off disease). A one-cup serving of eggplant provides 2.8 g of fiber, 189 mg of potassium and 18 mcg of folic acid to name but a few. Plus, the skin contains resveratrol—the same antioxidant found in red wine! To sum it all up, dig into eggplant whenever you can for a low-calorie fiber-boosting meal staple.

Nutrition tip of the week

Mon, 17 Oct 2011 10:09:00 -0500

Nutrition tip of the week

KRAZY for KALE

Few foods on earth can compare, nutrition-wise, to this leafy green—a true superfood. The dark green hue is a giveaway that kale is packed with vitamins, minerals and health-enhancing antioxidants such as beta-carotene. What’s more, kale's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body's ability to fight off disease.

Plus, kale is easy to prepare. You can buy it pre-bagged, washed and de-stemmed. Or you can buy it in bunches. Simply remove the center ribs of its leaves, rinse well and then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking, coat lightly with olive oil, season and roast in a hot oven to make yummy kale chips, or sauté it with a splash of olive oil for a delicious side dish. Here is a delicious, heart-healthy, fiber-packed seasonal soup recipe to help you get some kale into your day!

Fitness Together wants to hear from you!

Thu, 13 Oct 2011 14:41:00 -0500

http://www.surveymonkey.com/s/LTCMCRH

Nutrition tip of the week

Mon, 10 Oct 2011 13:50:00 -0500

Fishing for a longer life

Fatty fish that swim in the deep cold waters of the sea-such as salmon, halibut, tuna and sardines-contain a large amount of the ultra-heart-healthy omega-3 marine fats, DHA and EPA. Fish oil stabilizes plaque, reduces risk of sudden death, lowers triglyceride level and reduces inflammation. Fish oil has been shown to rev up the body's ability to dissolve blood clots that can precipitate a heart attack by sealing off plaque-filled arteries. Aim for at least two fatty fish meals per week and avoid fish high on the mercury scale: swordfish, marlin, shark and tilefish. (Note: albacore or "white" tuna has more mercury than canned light tuna. So, when choosing your meals of fish and shellfish, aim for eating up to 6 ounces (one average meal) of albacore tuna per week.)

National Breast Cancer Awareness Month!

Fri, 07 Oct 2011 13:34:00 -0500

http://www.nationalbreastcancer.org/about-breast-cancer/what-is-breast-cancer.aspx

Nutrition tip of the week

Mon, 03 Oct 2011 10:45:00 -0500

Thinking of running a marathon?

Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma andmyeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time.

Nutrition tip of the week

Mon, 26 Sep 2011 14:27:00 -0500

Trim the soda, trim the kids

So many parents have no qualms about providing unlimited amounts of sweetened beverages such as sodas to their little ones. In fact, it’s been estimated that almost one third of parents serve this type of drink to their 12-14-month-old children and, believe it or not, this statistic increases to almost 50% of parents when children reach 19-24 months old. As a mother of three, and as a registered dietitian, I urge parents to rethink this practice due to the childhood obesity epidemic that envelopes our country.

According to the Dietary Recommendations for Children and Adolescents issued by the American Academy of Pediatrics, parents should limit their children’s intake of sugar-sweetened drinks such as soda. With the limits you’ve set in your own home, you’re teaching your children the concept of “moderation” and starting them off on the right foot by promoting a healthy lifestyle.

The most valuable tool you can use to promote good health in your kids is to be a good role model yourself. Eat healthy and exercise daily and your children will learn not so much by what you say but by what you do!!!

Nutrition tip of the week

Mon, 19 Sep 2011 17:59:00 -0500

nutrition tip of the week

Barley: Not just to make beer

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. Barley has a chewy texture and nutty flavor, similar to brown rice. Although mushroom barley soup is probably the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Here’s a little barley trivia: did you know that barley is one of the top five cereal grains in the world and its use dates back to the Stone Age? And, 98% of barley grown in the United States is not used for meals! Barley is either refined to make barley malt - a key ingredient in beer and whiskey or grown specifically for feeding livestock. Pearled barley has been refined. Hulled barley (also known as whole-wheat barley) has only the outer layer removed, leaving the bran layer intact—so although it takes longer to cook (and chew) it’s your best bet for more nutrition.

Try this week's delicious mushroom barley risotto recipe and take advantage of this underused whole grain wonder food.

Nutrition tip of the week

Tue, 13 Sep 2011 10:10:00 -0500

Did you know that a program of regular exercise has been proven to reduce depression and improve mood? Not just in the short term from those feel-good hormones—endorphins—that bathe our brain cells during exercise but also throughout the rest of the day. So get on those sneaks every day and the sun will surely shine brighter for you!

Nutrition tip of the week

Tue, 06 Sep 2011 11:09:00 -0500

Sleep more, the ultimate flat belly diet.

Did you know that several recent studies have found that getting enough sleep is not only essential for optimizing mental and physical health, but it also helps you from gaining stubborn belly fat? The thinking is that lack of sleep leads to your body’s failure to suppress appetite-suppressing brain and gut hormones … so you eat more. Not only that, lack of sleep results in fatigue during the day, which limits the ability to exercise (and burn those belly fat calories). The message: Prioritize getting your zzz’s at night and stay lean, healthy, and fit.

New Owners Excited for a Fresh Beginning at Fitness Together Baldwin Park

Wed, 31 Aug 2011 09:02:00 -0500

Hello. Our names are Scott and Milla Matlock. We have recently purchased the Baldwin Park Fitness Together Studio and are very excited to be part of the Fitness Together family. We moved here from New England seeking a more active life for ourselves and three year old son. In the process, we came across the opportunity to purchase the Baldwin Park FT Studio. We look forward to meeting and getting to know everyone of you. Stop by and check out the new changes that have been made.

Fitness Tip #6

Tue, 12 Jul 2011 15:59:00 -0500

Q: When it comes to choosing a healthy bread, is whole grain white any different from regular whole wheat bread?

A: The definition of “whole grain white” bread or flour is nebulous at best. It is a fairly new product that can consist of virtually anything, but generally comprises a mixture of 100% whole grain and white flour. The white wheat comes from an albino variety of wheat that differs from the traditional red wheat kernels. Furthermore, the white wheat is more heavily processed than the 100% whole grain flour to make the product taste more like its refined cousins, though the jury is still out regarding exactly how much nutrition is lost in the processing.

The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.

Stop “weighting” around…call 407-896-7778 to change your life today….

Fitness Tips 4 and 5

Tue, 12 Jul 2011 09:12:00 -0500

Tip 4

Q: How Should I Get Back Into a Running Routine?

...I used to run every day and then I had kids. Now that they’re getting older, I’m starting to run again. Should I run every day (if even for only 10-15 minutes), or should I space it out and run more each time I run (like 30 minutes every other day)?

A: Running is a great aerobic workout, a terrific stress reliever and a very rewarding activity so. . . good for you! Kudos for having the desire to integrate this supremely beneficial habit back into your busy life. Running is such a wonderful exercise that is good not only for the body (burning calories and promoting cardiovascular health and fitness), but also for the mind (a really healthy way to burn off stress—especially the stress of mothering and performing the balancing act that so many of us moms try to do).

I am a big advocate of getting in daily aerobic exercise, so in answer to your question, I suggest aiming for running on a daily basis, even if you have to alternate walk/running at first. Because you are returning from a break in your former routine, take the time to build your endurance back up slowly. Just make sure you have medical clearance and that you get in a proper warm-up and cool-down (and stay hydrated) with each exercise session.

Tip 5

Q: Is there really any nutritional value in lettuce?

A: Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline.

You should know that only certain types of lettuce are loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

Call 407 896 7778 today to learn about our brand new Nutrition Together program. Learn how and when to eat and why you will fail with fad diets.

Flat Bellies: Tips That REALLY Work

Mon, 11 Jul 2011 19:37:00 -0500

Flat Bellies: Tips That REALLY Work

By: Janet Bond Brill, PhD, RD, LDN

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.
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 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! Please call 407-896-7778 or visit http://fitnesstogether.com/baldwinpark for more information.

Fitness Q&A includes diet and workout tips

Mon, 20 Jun 2011 11:52:00 -0500

Fitness Together Q & A

With Dr. Janet Bond Brill, Ph.D., R.D., LDN

Is soda okay for my kids in moderation?

Q: I let my kids drink soda with special meals (no more than two cans per week). Is this OK for them?

A: Your advice to limit the intake of soda to two cans per week is a good one. So many parents have no qualms about providing unlimited amounts of sweetened beverages such as sodas to their little ones. In fact, it’s been estimated that almost one third of parents serve this type of drink to their 12-14-month-old children and, believe it or not, this statistic increases to almost 50% of parents when children reach 19-24 months old. As a mother of three, and as a registered dietitian, I urge parents to rethink this practice due to the childhood obesity epidemic that envelopes our country.

According to the Dietary Recommendations for Children and Adolescents issued by the American Academy of Pediatrics, parents should limit their children’s intake of sugar-sweetened drinks such as soda. With the limits you’ve set in your own home, you’re teaching your children the concept of “moderation” and starting them off on the right foot by promoting a healthy lifestyle.

The most valuable tool you can use to promote good health in your kids is to be a good role model yourself. Eat healthy and exercise daily and your children will learn not so much by what you say but by what you do!!!

Is whole grain white any different from regular whole wheat bread?

Q: When it comes to choosing a healthy bread, is whole grain white any different from regular whole wheat bread?

The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.

Are probiotic drinks healthy?

Q: With all of the probiotic culture drinks, cheeses and other dairy products on the market, can the use (or overuse) of these products be detrimental to my digestive system?

A: Probiotics are live, “healthy” bacteria that are added to the diet and function to promote better health. They reside in the colon. Common names of these “friendly” bacteria are Lactobacilli and Bifidobacteria (this strain of healthy bacteria is included in Dannon Activia yogurt).

Why is it good for your health to increase the number of these bacteria? Probiotics ingested in the diet:

Overpower bad disease-causing bacteria.
Help boost the body’s immune system.
Help the body absorb vitamins and minerals and increase the body’s internal production of B vitamins.
May help bone health by increasing the absorption of calcium and the ability of the bones to absorb calcium.
Decrease diarrhea and diaper rash in babies.
May improve constipation in the elderly.
May reduce the conversion of bile into carcinogenic substances (decreasing risk of colon cancer).

Because probiotics are the good kind of bacteria, and promote health, they would not be detrimental to your health, regardless of the amount ingested

Twenty Minute Beach Ready Workout

Tue, 31 May 2011 19:13:00 -0500

Want to hit the gym but you’re short on time? I’ve got a workout that should only take twenty minutes but if you give it your maximum effort it will make sure you remember it in the morning. The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone. Try the 20 minute workout below - if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.

20 Minutes Circuit Workout

(*choose moderate weights for max reps)

1) Bench press or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00

13) Crunches - 2:00

The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart. This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.

Please call Fitness Together Baldwin Park at 407-896-7778 to schedule your free trial session.

Stay Cool While Exercising

Sat, 28 May 2011 08:55:00 -0500

There are certain precautions that everyone exercising during hot and humid weather conditions should be mindful of to prevent heat-related illnesses. The best ways to stay cool when exercising in the summer months is to:

1) Use caution when exercising outdoors and forgo outdoor activity when it is simply too hot to exercise safely. (Opt for exercising indoors in a climate-controlled environment instead.)

2) Acclimate to the hot weather by slowly building up the length and intensity of your outdoor workouts.

3) Work out in the coolest times of the day: early morning and late afternoon—when the sun is less intense.

4) Wear light, breathable exercise clothes.

5) Drink lots of fluid before, during and after your workouts. A good rule of thumb to determine how much fluid to drink during your workout is to gauge your “sweat rate” and try to match fluid loss with fluid intake.

a) There are calculations to determine your exact sweat rate, with the average person losing roughly 25 to 50 ounces of sweat per hour. Drinking at least 8 ounces of fluid every 15 minutes would cover you if you lose approximately 32 ounces of fluid per hour.

6) Eat a healthy plant-based diet naturally rich in the mineral potassium (bananas, potatoes, papayas and spinach are all high-potassium foods), and do not restrict sodium in the diet directly before a long exercise bout in the heat.

7) Make sure to warm up before exercising by performing a slow version of the same exercise that you will be doing during your exercise bout, and cool down by decreasing intensity until your heart rate returns to normal.

8) Remember to DRINK, DRINK, DRINK fluids before, during and after your workouts!

Please call Fitness Together Baldwin Park, 407-896-7778 if interested in setting up a specific training progam.

Diet Tip #3 Why is stretching after working out important?

Sat, 28 May 2011 08:52:00 -0500

Q: Why is stretching after working out important?

A: This is a great question because it addresses the importance not only of practicing stretching but also the best and safest technique for performing this valuable type of exercise. Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years. Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy. Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.

Call today to have a trainer take you through a FREE Complete Body Stretch Routine!

Diet Tip #2

Tue, 24 May 2011 11:28:00 -0500

Q: Is coffee a good energy boost for a workout?

A: Let's clarify the question, is it smart to down a cup or two of coffee before you work out or is it better to refrain until after you get your exercise in?

Caffeine is the most widely used ergogenic aid (a substance that can purportedly enhance sports performance) and has been scientifically proven to be a highly effective sports aid. Caffeine is a central nervous system stimulant that can help you perform better because it acts to increase alertness as well as lower your perception of effort during exercise—so you can exercise harder and it won’t feel as difficult.

The science has shown that caffeine is most valuable for endurance-type athletes involved in sports such as cycling and long-distance running. Caffeine has been shown to increase the amount of fat floating in the bloodstream of endurance athletes, which would theoretically improve endurance performance by helping to spare muscle glycogen.

When muscle glycogen runs low, endurance athletes need to slow their pace, so an ergogenic aid that enables athletes to “spare” the glycogen in favor of using the fat for fuel would be highly beneficial and potentially delay fatigue.

If you do decide to drink a cup of coffee before exercising, there are a few caveats. Caffeine is a diuretic, so if you choose to consume it before exercising in a hot, humid environment, be sure to drink extra fluids to compensate. Furthermore, many people are caffeine sensitive and can have negative side effects from consuming caffeine, such as nervousness, upset stomach and a rapid heart rate. If you are caffeine sensitive, I would suggest that you abstain.

Go to www.fitnesstogetherorlando.com to sign a Get Started Form now!

Diet tip #1

Tue, 24 May 2011 10:22:00 -0500

Q: What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?

A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Take your Fitness Goals to T-A-S-K

Mon, 10 Jan 2011 10:12:00 -0600

Getting into great shape and staying there really isn’t that difficult! It’s all about the GOAL. Trust me on this one – if you don’t set goals in life, you will never accomplish anything. Whether they are financial, health, spiritual or any other personal goals, you must start by writing them down. Circle the two or three ‘goals’ that are most important for you.

Take your goals to T-A-S-K.

T-A-S-K is a simple acronym that will help you define and create accountability for your goals.

T - is for ‘time oriented’. Any goal without a time frame for achievement will always be pursued. I mean always, like forever and ever. Treat your personal goals like it is your job to get them done. Every job has deadlines, and the job of personal goal setting is no different. Your success and ‘promotion’ only happen when you stick to the schedule and get task accomplished!

A - is for ‘achievable’. You are doomed before you start if your goals are too lofty. You know your body, finances, and psyche better than anyone, so setting a realistic goal for YOU should be the easy part. Of course, consideration must be paid to your goals being A - chievable within the T - ime you set up for them.

S – is for ‘specific’. In my experience as a professional fitness coach, a weight loss or strength gain goal means nothing if it not specific – I mean down to the number specific. Now is the time of year a lot of people are saying ‘I need to lose weight’ or ‘I need to tone’. These are terrible goals and probably why 60% have already given up. Think specific! How much weight do you need to lose? How many inches do you need to shed, and where?

K – is for ‘keep a journal.’ As I mentioned previously, write all of your goals down, circle the 2 or three most important, create guidelines for attacking them and go for it! Keeping a journal of progress is a fitness secret that only the most successful goal achievers do well. After deciding on your most important objectives, create your plan of action and WRITE IT DOWN. For your Health goals, record a daily log of your eating and workout routines. Look over it and critique it often. You will be amazed at how this little gem of accountability pays off in the form of success!

Any goal worth achieving does come with a PRICE. KNOW THE PRICE you will need to pay. BE WILLING to pay that price. Acknowledge at the outset of your goal setting that you must be willing to put in the hard work necessary to achieve your goals, and actually PAY the price. This is where most goals and dreams fall flat. You need to actually do what it takes to realize your goals. You can't just day dream your way to them.

If you really set your mind to it - if you truly decide that 2011 is the year that nothing will stop you - you can achieve just about anything!! Just take your goals to T-A-S-K!

Stop by our Fitness Together Baldwin Park studio today at 4837 New Broad Street in Baldwin Park Orlando or give us a call for a consultation at (407) 896-7778.

The First Steps

Tue, 21 Dec 2010 09:58:00 -0600

THE FIRST STEPS…

During the Holidays, most of us really get to reflect on what is most important in our lives – family, friends and HEALTH! Most of us realize that there really is very little that should take precedent over being healthy – so as your health goes, so does your life. Every day we are hit with a deluge of information about the ‘fattening of America’. You may have noticed the latest studies which rank our own state of Florida among the 10 unhealthiest States in the U.S.

The good news is that obesity, heart disease, type 2 diabetes, hypertension, and stress ARE preventable if we take steps to better our health. Now is the time of year when people make resolutions and promises for the upcoming year. 2011 is the year to finally follow through with your ‘get fit’ resolution! Here are four simple things you can DO NOW to get in better shape:

Set exercise appointments with yourself. Use your cell phone or calendar to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Everything else will crumble around you if your health goes south. Make your exercise appointments a priority.
Set realistically attainable goals. You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat, is truly a fitness success secret. Just remember that your goals should be realistic and attainable. It all comes down to accountability.
Remember the benefits of exercise. Remember the feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – were coursing through your veins. If there is a panacea, or cure-all, it’s exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better and live better!
Finally, and most importantly, use ACCOUNTABILITY to help you. That’s right, accountability is the number one, most important thing you can do to help you keep your resolution to get in shape. But not accountability to yourself. It’s too easy to rationalize this away. Not accountability to a spouse, partner or friend either. They’ll stop nagging you because they don’t want to damage the relationship. The secret is accountability to a coach, mentor and guide…someone who is committed to your commitment and impervious to your excuses. They can also help you with numbers 1, 2 and 3 above.

Fitness Together Baldwin Park Says....Jared Did It With Subway, We Can Do it Better!

Wed, 08 Dec 2010 20:53:00 -0600

Eating a sandwich and leaving off the mayo is only part of the story. It serves the purpose of clever marketing but it really doesn’t serve the purpose of building a better, much stronger body overall.

Nutrition is nutrition, fitness is fitness and hard work is just hard work. Combine them all and throw in a team of really good personal trainers and

Success stories like Jeffrey B. who was a member of a big national gym but wanted a team that would focus more on him and his goals. Jeffrey was pushed to new limits and his results…well I can go on and on about many of our members, but you can check them out here on our site under “success stories”. I love the opportunity to speak about how we are different and how much of a better product we really deliver.

Stop by our Fitness Together Baldwin Park studio today at 4837 New Broad Street in Baldwin Park Orlando or give us a call for a consultation at (407) 896-7778.

Women Show More Pronounced Health Benefits From Physical Activity

Wed, 08 Dec 2010 11:53:00 -0600

Women Show More Pronounced Health Benefits From Physical Activity

Many experimental studies have found that physical exercise can improve cholesterol levels and subsequently decrease the risks of cardiovascular disease; however, few of these studies have included enough participant diversity to provide ethnic breakdowns. Now, a long-term study of over 8,700 middle-aged men and women provides race- and gender- specific data on the cholesterol effects of physical activity, with the interesting result that women, particularly African-American women, experience greater benefits as a result of exercise than men.

The analysis of this large Atherosclerosis Risk in Communities (ARIC) Study, which appears in the August issue of Journal of Lipid Research, was carried out by Keri Monda and colleagues at North Carolina and Baylor. They found that over a 12 year period, all individuals who increased their exercise by about 180 metabolic units per week (equivalent to an additional hour of mild or 30 minutes of moderate activity per week) displayed decreased levels of triglycerides and increased levels of the "good" HDL cholesterol. However, statistically significant decreases in the "bad" LDL cholesterol were only observed in women, with particularly strong effects in menopausal women and African-American women. And total cholesterol levels were only significantly decreased in African-American women.

The authors speculate that these novel differences may arise from hormonal differences between the sexes, especially considering the extra effects seen post-menopause. The racial differences observed may stem from genetic variations that require further exploration.

The authors do also note that their exercise data was assessed by questionnaire and this was non-scientific, though the particular methodology used has been extremely reliable in other studies. They also note that all evaluated participants were healthy, so these results cannot be generalized to individuals with diabetes or those on cholesterol-lowering medications.

Source: Nick Zagorski , American Society for Biochemistry and Molecular Biology

Article URL: http://www.medicalnewstoday.com/articles/159359.php

The Power of Change

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

The Power of Change

Do you wish you could change something about your life right now?

I'm here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes time. In the end there's a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don't let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?

Change what you're comfortable with.

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

Remember, change can happen in an instant.

It's Beach Season All Year in Orlando

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

Don’t let your beach body goals die now that summer is coming to an end! It is summer here all year long! Follow these tips to keep that beach bod going from that skimpy Halloween costume, throughout the holiday season, and all the way back to the beach!

It can be easy to fall into the “I don’t have time” mind set once the kids are back in school or when the schedules become more hectic and the days get shorter. Get right back into that routine that got you into that new bathing suit in the spring and keep moving forward!

1) Whether you workout in the morning, at lunch or in the evening, make an appointment with yourself and STICK TO IT.

2) Be sure to fit in 30 minutes of aerobic activity at least 5 days a week. Your trainer will have new ideas for you to step things up!

3) Add some weight resistance to your routine at least twice a week. Resistance bands, body resistance, or weights, will not only help your body burn more calories, but it will finish off that fit look you have been working so hard for.

4) Vow to eat healthier. Pack your fridge with easy to grab vegetables such as carrots and grape tomatoes and fruits such as apples and pears instead of processed empty snacks. Have cooked chicken and loose packages of lettuce on hand for a quick lunch or dinner.

5) Sign up for a 5k! The weather will be cooling down and there are many fun runs to choose from. Having a tangible goal ensures that you will not skip your daily workout. Paying for the race in advance also adds an extra boost of motivation!

So, go ahead and buy that Wonder Woman Halloween costume or Batman Tights, and call us at (407) 896-7778 or stop in at Fitness Together at Baldwin Park, 4837 New Broad Street, Orlando, FL 32814. You are going to look fabulous!!!!

The Joys of a Fitness Log

Fri, 13 Aug 2010 00:00:00 -0500

Does keeping a food log sound too much like a “Dear Diary” entry to you? It did me! I was never a fan of logging my every workout, what I ate, how I felt, etc., into a notebook or spread sheet. For me, I was just happy I worked out, and the extra step of writing it down seemed a bit tedious. Before making fitness my profession, I used to balk at the rather involved spread sheet a good friend of mine keeps. It contains everything from what he ate, to how he tied his shoes! What I did like about it though, was the fact he could track his progress, and figure out his gains and fall backs. He could tell me exactly how the cheeseburger he ate a month and a half earlier caused him to run a bit faster the next morning, or the fact that his blue shorts are not to be worn when the temperatures are above 85*. So, maybe he has a bit more time on his hands than most, but I thought I would give at least a simpler version a try.

I started with a simple calendar. I simply wrote what I was going to do for the week. For example the treadmill for 30 minutes on Monday, Bike 30 minutes on Tuesday, and so on.

I found that having a schedule in writing, made me stick to it. It was on the calendar so I did it. After I completed the workout, I simply wrote, the distance I went in the time I allotted on the calendar. You could also write how you felt when you were done.

Our trainers will design the right program for you. Call today for your complimentary consultation with one of the top fitness trainers in Orlando.

Fitness Together Baldwin Park
4837 New Broad St.
Orlando, FL 32814

407-896-7778

Exercise Could Replace Pills

Mon, 26 Jul 2010 00:00:00 -0500

Not that any of us need another reason, but there is good news about some new benefits of exercise…it is being used to treat depression in lieu of using medication. exercise wins every time! More studies are now showing that patients who follow aerobic-exercise regimens see improvement in their depression compared to those treated with medication, and that both groups do better than patients given only a placebo.

It hasn’t been proven positively yet, but the early returns are very positive and we can add it to the list of fitness benefits. If you compare exercise & workouts with antidepressant drugs, which cost Americans $10 billion each year and have many common side effects: sleep disturbances, nausea, tremors, and weight gain….exercise wins every time!

Our trainers will design the right program for you. Call today for your complimentary consultation with one of the top fitness trainers in Orlando. Fitness Together Baldwin Park 4837 New Broad St. Orlando, FL 32814 407-896-7778

If a little is good, then a lot is better, right?

Tue, 20 Jul 2010 00:00:00 -0500

When most people decide to get fit they think “a little is good so a lot is better”. So they will jump on the treadmill for hours at a time. They are definitely benefiting their cardiovascular system. But is hours and hours on the treadmill really the best way for you to ‘getter done’.

There is another way called Interval Training. For some people this is a much better option.
With Interval Training your total time would be between 15-30 minutes. Let’s look at how it would look if you were just starting out.
The first 3-5 minutes is spent in warm up mode. Then you do 2 minutes of a fast walk and then 30 seconds of a sprint or a very fast walk. Then drop back to the 2 minutes of a fast walk (called recovery) then back to the 30 seconds of sprint or very fast walk (called high intensity). You would continue this pattern for about 12 minutes and finish with about 3 minutes of cool down walking.

To progress you would increase the 30 seconds from fast walk to a sprint or to a minute of very fast walk. You can read more about Interval Training

Our trainers will design the right program for you. Call today for your complimentary consultation with one of the top fitness trainers in Orlando.

Fitness Together Baldwin Park
4837 New Broad St.
Orlando, FL 32814

407-896-7778

Is exercise the number one stress buster?

Mon, 12 Jul 2010 00:00:00 -0500

Did you know that living a low-stress; healthy lifestyle can have a very positive impact on your health and wellness levels? Stress symptoms may be affecting your health, even though you might not realize it. ..True, true! Stress symptoms can affect your body, your thoughts and, and your behavior. Relieving stress is easier said than done, but stress busters come in many forms. Some experts recommend a variety of techniques for stress busting, starting with: thinking more positive thoughts.

Here are some others… Spend 30 minutes a day doing something you like! * Soak in a hot tub * Walk on the beach or in a park * Read a good book * Visit a friend * Play with your dog * Listen to soothing music * Watch a funny movie * Get a massage, a facial, or a haircut * Meditate * Count to ten before losing your temper . And my personal fave for obvious reasons: Exercise!

When you exercise it increases your overall health and puts more pep in your step every day. But exercise also has direct stress-busting benefits, which makes it a total win win. De-stress your life call today for your complimentary consultation with one of the top fitness trainers in Orlando. Fitness Together Baldwin Park 4837 New Broad St. Orlando, FL 32814 407-896-7778

Top 10 Eating Strategies for Permanent Weight Loss

Fri, 02 Jul 2010 00:00:00 -0500

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

1. Eat healthy to stay healthy.

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

2. Lose weight at a safe rate.

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

3. Learn how to control emotional eating.

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

4. Control calories and portions.

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

5. Keep a journal.

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

6. Weigh yourself often.

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

7. Get support and rewards for your successes.

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

8. Eat small, frequent meals.

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

9. Choose the macronutrient content of your meals wisely.

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

10. Include strength training, not just cardio.

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

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

It’s a Beautiful Day for a Strength Workout

Tue, 29 Jun 2010 00:00:00 -0500

As warmer temps invite you outside more for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories? Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside. Stay on track this summer with the helpful tips in this Q&A with certified personal trainer and Owner Operator of Fitness Together – Baldwin Park, Jason Kasheta

Q. Why is it so important to include strength training (not just cardio) in a workout routine? We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”. Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine. Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

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

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine? There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside. 1. Full-body exercises/Compound Movements Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight. 2. Increase the number of repetitions/Decrease Rest time. A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well. 3. Intervals Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!

Q. What are the benefits a hiring a trainer? People get trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you. And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again. Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program.

Just call Fitness Together today at 407-896-7778 to set an appointment.

Consult a doctor before beginning any new fitness program.

New Mom? Here’s How to Work Out Again

Fri, 25 Jun 2010 00:00:00 -0500

Making fitness a priority helps mothers shed their “baby fat" -- and get back in shape.

Are you a new mom who wants to get in shape after having a baby? Each month we put your questions about fitness to top exercise and motivational experts -- and this month, Brooklyn finance professional and new mom Myra Bartalos, 38, sought tips on getting back into the swing of workouts from trainer Michele Thorington, fitness program coordinator at the Hurley Health and Fitness Center at Hurley Medical Center in Flint, Michigan.

Q: I was very fit before I had my daughter. I did yoga at least three times a week and cardio at least twice a week. Now my daughter is a year old, and I can’t even find the time to put on my workout clothes. I keep meaning to get back into yoga, but work, baby, and husband seem to always come first. I have a stressful job in the finance industry, so working out is important to my peace of mind as well as my physical health.

A: WebMD consulted top fitness trainer Michele Thorington. Her advice for Bartalos? Don’t quit before you start. Women often put themselves at the bottom of the list, especially first-time moms. But you want to be fit, and you want your old workout routine and old body back yesterday.

In other words, even if you can carve out only five minutes during the day, set aside those five minutes and do something active. But don’t just wait for five minutes to show up -- schedule it into your day like you do everything else. Five minutes is five minutes, and it all counts. Sometimes it can turn into 10, and then maybe into 15 if the baby goes down for a nap at the right time. The key is knowing you don’t have to do it all right away.

Postpartum Fitness -- in Baby Steps

Start with one thing at a time, and your exercise routine will get back to where it was before. You have to be a little selfish. Commit to yourself, just a small amount of time at first, and see what happens. So, what should you do with those five minutes?

Strike a pose. Get a Mommy & Me-type yoga video (designed for babies who are not yet crawling) and hit the mat together. If you can, find a moms and kids yoga class nearby, and make that part of your special time together.

Bust a move. Turn on your favorite music and dance around the house. No holds barred -- do the crazy moves you’d never try in front of friends. Just keep your heart rate up.

Take a walk. If it’s too cold, take the baby to the mall. Even if you’re not walking as fast as you would by yourself, you’re instilling a model of fitness for your child at a young age.

Go for the goal. Even a year after having a baby, your body composition is still changing, so wanting to look just like you did pre-pregnancy may not be realistic right away. Instead, set achievable goals: finish a short race, master a new yoga pose, or whittle an inch off your waist. Plan on a reward when you reach your milestone -- treat yourself to a stylish new pair of pants or a grown-up night out. Then set a new goal.

Trade off. Get your hubby to watch the baby while you work out. Then do the same for him.

By Gina Shaw
WebMD the Magazine

Do you shake?

Fri, 25 Jun 2010 00:00:00 -0500

When it comes to health and fitness, a well balanced and healthful diet is important. Protein certainly is a part of our dietary needs and is one of the most effective ingredients for muscle growth. Many people are turning to protein shakes to help them achieve their fitness goals and to get the required amount of protein each day. Protein shakes should be thought of as a supplement to a nutritionally balanced diet, and not a replacement for real food.

When following a regular exercise regimen, you should eat some protein about 30 minutes before your workout, and again 30 minutes afterward to replenish what your body has used. If you decide to use a protein shake either before or after your workout, limit them to one per day. Learn what your body requires in protein based on your fitness goals. A person who is weight training for a body building competition will have higher protein requirements than one who is working out for fitness and weight loss.

Your post-workout meal is probably the most important meal of the day. Simply put, this meal should contain water, protein and carbohydrates. Don’t be afraid of carbs, because without them your body may actually break down muscle tissue. The guideline is one gram of protein for every 3-4 grams of carbohydrates. Some good ideas for a post-workout meal are:

-A large banana (30 grams carbohydrate)

-Peanut butter (9 grams protein per 2 tablespoons)

-Yogurt, which has both carbs and protein

We will meet and discuss your nutritional needs in our Introductory No Cost or Obligation Consultation that also includes a Complimentary one-on-one personal training session. Call today to schedule.

Fitness Together Baldwin Park

4837 New Broad St.

Orlando, FL 32814

407-896-7778

Breakfast is the secret to rapid weight loss

Fri, 25 Jun 2010 00:00:00 -0500

Orlando top ranking trainers will tell you if your want to loss weight then… Don’t Skip Breakfast to Cut Calories.

People who are successful at losing weight and keeping it off eat breakfast every day.

Researchers from Denver found that eating breakfast helps people manage their hunger and food intake throughout the day.

Data was analyzed on almost 3,000 people who lost an average of seventy pounds and kept it off for more than a year, only four percent said they never eat breakfast.

Now that you know that you need to eat breakfast, the next step is to know what your breakfast should be. Call today so our top ranking trainers can help you discover your prefect breakfast that will support your fitness efforts. Call for your FREE Complimentary Session.

Fitness Together Baldwin Park

4837 New Broad St.

Orlando, FL 32814

407-896-7778