Fitness Together - Clive

Are You Ready For March Madness?

Mon, 18 Mar 2013 15:39:00 -0500

The teams have been qualified and rankings have been set. Click through today to get your Fitness Together March Madness Cardio Challenge Bracket!

We have carfully assembled the best plan for our March Madness Cardio Challenge and TODAY is the day to get set and make your picks.

If you need a reminder of the rules to Fitness Together's March Madness Cardio Challenge:

HERE'S HOW TO PLAY -

Rules: This Challenge is based on your correct or incorrect guesses on the games played in the NCAA Tournament. In the real tournament there are 7 rounds. You will have 4 rounds (1 per week) and will start each round (week) with a total of 120 minutes of cardio to do each week. Based on your picks you will be doing more or less than 120 minutes each week. You will fill out the entire bracket from Round 1 to the Championship game on March 18th.

Rounds #1 & #2: March 19-22: Your Cardio Days are March 25-31

Each game in Rounds #1 and #2 is worth +/-6 minutes. If you get a game correct it is -6 minutes subtracted from your 120 minutes. Guess the game wrong and you add 6 minutes to your 120 minutes. (get it?) :)

Regional Semifinals & Regional Finals: March 23-31: Your Cardio Days are April 1-7

Each game in these two rounds is worth +/-12 minutes

National Semifinals: April 6: Your Cardio Days are April 8-14

These games are worth +/-84 minutes.

Championship Game: April 8: Your Cardio Days are April 15-21

The Championship Game is worth +/-360 minutes. If you pick the winner you do not have to do ANY cardio the week of April 15-21!

If you cannot get in all of the minutes over this span of 4 weeks, you will have until April 28th to complete the minutes. Everyone who completes this challenge will receive 5 entries into the mid- year drawing for free personal training. The person with the least amount of minutes to do total will receive an additional 5 entries!

*Tickets for this event aren't necessary, but it certainly would make tracking easier. ;) Please get your ticket by entering the appropriate information below.

Please check with your physician before taking on any exercise program. We advise you to monitor your heart rate and stay within a safe range for your age and weight according to your physician's suggestions.

P.S. -- While everyone is welcome to play along, the entries will be sorted by location and only winners from the central Iowa area will be qualified for the grand prize - a FREE MEMBERSHIP to Fitness Together - Clive.

By entering this contest, you agree to receiving future promotions and event updates from Fitness Together - Clive.

GOOD LUCK!

Online Ticketing for Fitness Together MARCH MADNESS Cardio Challenge powered by Eventbrite

Win A Free Fitness Club Memebrship with our March Madness Cardio Challenge!

Tue, 12 Mar 2013 13:46:00 -0500

March Madness is here and so is the 3rd Annual March Madness Cardio Challenge!

Everyone who wants to compete must fill out completely their NCAA Tournament Bracket by March 18th and have it uploaded to the event page on the Fitness Together Facebook Fan Page (or email it to info@createwowmarketing.com).

HERE'S HOW TO PLAY -

Rounds #1 & #2: March 19-22: Your Cardio Days are March 25-31

Regional Semifinals & Regional Finals: March 23-31: Your Cardio Days are April 1-7

Each game in these two rounds is worth +/-12 minutes

National Semifinals: April 6: Your Cardio Days are April 8-14

These games are worth +/-84 minutes.

Championship Game: April 8: Your Cardio Days are April 15-21

The Championship Game is worth +/-360 minutes. If you pick the winner you do not have to do ANY cardio the week of April 15-21!

*Tickets for this event aren't necessary, but it certainly would make tracking easier. ;) Please get your ticket by entering the appropriate information below.

By entering this contest, you agree to receiving future promotions and event updates from Fitness Together - Clive.

GOOD LUCK!

Online Ticketing for Fitness Together MARCH MADNESS Cardio Challenge powered by Eventbrite

How to Form a Proper Workout Journal

Fri, 27 Apr 2012 18:03:00 -0500

As you go about your workout program, one thing that you should be taking the time to do is write in a good workout journal. Those who keep track of their workouts on a regular basis are going to see enhanced overall results because they’ll know precisely where they stand at all times. Let’s take a closer peak right now at the main things that you’ll want to be noting in your workout journal in order to see best results from it.

The Exercises Performed

The first thing to make note of is the exercises that you performed. Writing this down will allow you to track which exercises have the most noticeable impacts on your body and which help to improve the way you look.

If you’re doing squats and seeing great results but then start doing leg presses and don’t see as clear of improvements, that would then indicate that the squat is a much more preferable exercise for you.

Each person responds slightly different to various movements, so this will help you learn best which ones will allow you to build your dream body.

The Reps And Sets Completed

Next, the second thing to look at is the number of reps and sets that you completed. Keeping track of this is important as these are two variables that you’ll want to constantly be changing around to make sure that you’re progressing.

The Rest Taken

Another key element that must be tracked in your workout journal is the amount of rest taken between sets. Rest is vital to monitor because this is a strong influencer over how intense that workout is.

If you’re using shorter rest periods, you’re going to notice that you get a greater metabolic boost from that workout session so this can become very important for helping to foster better overall fat loss results.

Your Overall Energy Levels

Finally, the last thing that you’ll want to make note of is what your overall energy levels are like. This way if you do happen to notice a decline in your workout performance, you can assess whether it was an energy issue or otherwise.

Also make note of your sleep habits the night before as well as your nutrition as both of these can factor into the energy levels you have as well.

So there you have the main things that you must note in your workout journal. If you’re serious about your success, get serious about keeping one of these.

Nutrition for Strength Training Tips

Thu, 15 Mar 2012 19:18:00 -0500

Planning ahead is essential when eating for strength training. There are many nutritional components that help optimize your body to increase strength. The following sample menu from www.building-muscle101.com, is specifically designed to enhance your strength training.

Sample 2,500 calorie per day

Breakfast:

½ cup bran flakes

1 cup 1% milk

1 medium peach

1 whole wheat toast

1 tbsp peanut butter

Mid-Morning Meal:

½ cup strawberries

½ cup low fat yogurt

1 scoop (2oz) vanilla protein powder

1 cup 1% milk

½ cup orange juice

Lunch:

Peach Chicken and Rice

2 oz skinless chicken breast

½ can sliced peaches

½ tsp of cornstarch

½ tsp peeled and grated ginger

1/4 tsp salt

1/4 cup water chestnuts

½ cup rice (uncooked)

½ cup snow peas

½ tsp extra virgin olive oil

Mid-Afternoon Meal:

3/4 cup 1% cottage cheese

½ can (4oz) can peaches- sliced

1 English muffin

1 tbsp peanut butter

Post-Workout Meal:

Power Drink 1 scoop protein powder (2oz)

1 cup orange juice

1 medium banana

1 cup 1% milk

½ tbsp honey

Dinner:

Chicken Teriyaki

4 oz skinless chicken breasts

1/3 cup low sodium teriyaki sauce

1/3 cup orange juice

1 tsp cornstarch

1/3 tsp ginger

½ tbsp extra virgin olive oil

1 ½ cup small broccoli florets

1 can (8 ounces) sliced water chestnuts

1/4 cup rice (cooked)

Benefits of Daily Physical Activity

Fri, 02 Mar 2012 14:44:00 -0600

The Benefits of Daily Physical Activity

● Reduces the risk of heart disease by improving blood circulation throughout the body

● Keeps weight under control

● Improves blood cholesterol levels

● Prevents and manages high blood pressure

● Prevents bone loss

● Boosts energy level

● Helps manage stress

● Releases tension

● Improves the ability to fall asleep quickly and sleep well

● Improves self-image

● Counters anxiety and depression and increases enthusiasm and optimism

● Increases muscle strength, increasing the ability to do other physical activities

● Provides a way to share an activity with family and friends

● Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life

● In older people, helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer

Reprinted with Permission

www .americanheart .org | American Heart Association, Inc

FT is back outside with our Morning Walking Group!

Thu, 01 Mar 2012 16:54:00 -0600

We started our Morning Walking Group last year, and it was such a success! We meet as a group at 8 am at the Country Club Lake and we do different walks each day. We will do long walks, intervals, we will include strength exercises, we do timed walks to test progress, and at the end we stretch. This is been a great way to find other walkers in the area and to increase your intensity. Let us know if you are interested in joining us! 515- 222-1200 or email us at ftclive@fitnesstogether.com

Clive FT Update!

Tue, 11 Oct 2011 10:25:00 -0500

We have had really great fall so far here in Clive at Fitness Together! With the nice weather weather, we have also had the start of three awesome challenges, and the addition of PACK group training.

We have started a Weight Loss Challege for those wanting to lose 5+ lbs. This challnge is a group effort, having clients that are paired up helps to motivate each other to keep working hard!

The Aim to maintain Challenge is for those wanting to maintain their weight loss and only lose up to 5 lbs. This is an individual effort, so keep watching what you eat, and try to reduce the risk of gaining the weight back after reaching your goal weight.

Halloween 5k Run Challenge is for those who need that motivation to keep up with their cardio at home, or to improve their cardio. This challenge is to train for a 5k that will be in Waukee on Oct 30th. Clients will guess their goal race time, and try to beat it! Feel free to get friends, family, kids involved for added social support and have them train with you for the race!

PACK has been off to a great start! Clients are loving the faster pace of circuit training, the motivation of others working hard around you, and the reduced cost of training. Its never too late to sign up for PACK, so let us know if you or anyone you know is interested in joining us at 5:50a or 12p.

Cardio Can Nurture Sweet Dreams

Tue, 13 Sep 2011 18:14:00 -0500

Sleepless and sedentary? Instead of counting sheep in a field, try running through a meadow.

Experts agree that an aerobic exercise routine during the day can keep you from tossing and turning at night, even if they’re not sure why.

“The bottom line is we really don’t know why people tell us that exercise helps them sleep,” said David Davila of the U.S.-based National Sleep Foundation.

“But if people are normally active, reaching their aerobic goals, chances are they will sleep the right amount for what they need.”

Dr. Davila, who practices sleep medicine in Little Rock, Arkansas, said the low-grade sleep deprivation suffered by many time-pressed, under-rested adults has a cumulative effect.

“People have more car accidents and what they call ‘presentee-ism’, or poor performance, at work,” he said. “There are fallouts for the average person.”

But evidence is emerging that aerobic exercise can offer relief from insomnia.

A recent study at Northwestern University in Chicago, Illinois tracked 23 previously sedentary adults, primarily women 55 and older, who had difficulty falling or staying asleep.

After 16 weeks on an aerobics training program that included exercising on a treadmill or stationery bicycle, average sleep quality improved.

“Most of poor sleepers became good sleepers,” said Phyllis Zee, the lead researcher in the study, which was funded by the U.S. National Institute on Aging.

She said an earlier study using Tai Chi showed less dramatic results, as did a control group doing non-physical activities such as cooking classes and museum lectures.

“This is the first time that I’m aware of where we’ve looked at the benefits of aerobic exercise as a treatment modality in a population with insomnia,” Dr. Zee said.

She added that she sees a lot of patients with insomnia, which afflicts 25 per cent of the population and can reach as high as 40 per cent in older people.

“We tell them to get regular exercise. But we really don’t emphasize how to exercise.”

If your schedule dictates that you can only hit the gym at 5 a.m. Shawn Youngstedt, an expert on sleep and exercise at the University of South Carolina, believes that an hour of exercise can do more good than an extra hour of sleep.

“There’s no scientific evidence that people need eight hours, seven is fine,” Dr. Youngstedt said. “It’s far clearer that exercise has wonderful benefits. It’s better than drugs for diabetes, mental health, cancer prevention.”

William Roberts, of the American College of Sports Medicine, cautions that for some people the time to exercise is not an hour before bed.

“To exercise close to sleep time is not good for everyone,” Dr. Roberts explained. “Try to get a half hour to an half hour of exercise early enough in the day and try to sleep on same schedule.”

Roberts suggests doing something calming to wind down.

“Do not play video games,” he said. “Read away from bed and then go to bed. Avoid caffeine and other stimulants before turning in.”

The improved sleepers in Dr. Zee’s study also reported better moods, fewer depressive symptoms and enhanced vitality.

“Vitality is everything,” Dr. Zee said. “It’s how somebody feels, how alert. If you think about the complaints of poor health, people will always say, ‘I feel so tired.’”

The Importance of Breakfast!

Fri, 02 Sep 2011 15:18:00 -0500

Often we treat our cars better than we do ourselves. We take our cars in for regular oil changes, always make sure there is gas in the car and when the service engine light comes on we take it to the garage to get checked out. Food is fuel. Often we skip meals, don’t give ourselves quality foods, and rarely listen to what our body is telling us.

People who start their day with a healthy breakfast have reported less chronic disease, increased longevity and overall health. Other added benefits of a good breakfast are increased attention span, an energy boost and better control of your emotions. People who eat breakfast tend to be less overweight than those who skip it.

Skipping breakfast can create irritability, short attention span, lack of alertness, longer reaction time, low blood sugar, decreased productivity and fatigue.

If you are not hungry in the morning it could be because you had too large of a portion size for dinner or too much to eat before going to bed. Your digestion slows down when you are sleeping. Some people are not used to eating breakfast so start small and build it up over time.

Many breakfast cereals contain sugar in them and are processed. These are definitely not your healthiest choice. Read labels carefully making sure you are eating products low in fat, sodium, sugar and less processed.

Try these alternatives to boxed cereal. Add fresh fruit to the ideas below.

Oatmeal (not instant/packaged) or other hot grain cereal with honey, cinnamon, raw nuts and raisins
Yogourt sweetened with honey, raw oats, nuts and seeds
Protein Pancakes
Omelette or other type of egg and a slice of whole grain toast.
Almond butter and jam on whole wheat toast

Eating breakfast every morning is a quick and easy start to healthy living!

How Exercise Can Keep the Brain Fit

Tue, 23 Aug 2011 19:35:00 -0500

For those of us hoping to keep our brains fit and healthy well into middle age and beyond, the latest science offers some reassurance. Activity appears to be critical, though scientists have yet to prove that exercise can ward off serious problems like Alzheimer’s disease. But what about the more mundane, creeping memory loss that begins about the time our 30s recede, when car keys and people’s names evaporate? It’s not Alzheimer’s, but it’s worrying. Can activity ameliorate its slow advance — and maintain vocabulary retrieval skills, so that the word “ameliorate” leaps to mind when needed?

Obligingly, a number of important new studies have just been published that address those very questions. In perhaps the most encouraging of these, Canadian researchers measured the energy expenditure and cognitive functioning of a large group of elderly adults over the course of two to five years. Most of the volunteers did not exercise, per se, and almost none worked out vigorously. Their activities generally consisted of “walking around the block, cooking, gardening, cleaning and that sort of thing,” said Laura Middleton, an associate professor at the University of Waterloo in Ontario and lead author of the study, which was published last week in Archives of Internal Medicine.

But even so, the effects of this modest activity on the brain were remarkable, Dr. Middleton said. While the wholly sedentary volunteers, and there were many of these, scored significantly worse over the years on tests of cognitive function, the most active group showed little decline. About 90 percent of those with the greatest daily energy expenditure could think and remember just about as well, year after year.

"Our results indicate that vigorous exercise isn’t necessary” to protect your mind, Dr. Middleton said. “I think that’s exciting. It might inspire people who would be intimidated about the idea of quote-unquote exercising to just get up and move.”

The same message emerged from another study published last week in the same journal. In it, women, most in their 70s, with vascular disease or multiple risk factors for developing that condition completed cognitive tests and surveys of their activities over a period of five years. Again, they were not spry. There were no marathon runners among them. The most active walked. But there was “a decreasing rate of cognitive decline” among the active group, the authors wrote. Their ability to remember and think did still diminish, but not as rapidly as among the sedentary.

“If an inactive 70-year-old is heading toward dementia at 50 miles per hour, by the time she’s 75 or 76, she’s speeding there at 75 miles per hour,” said Jae H. Kang, an assistant professor of medicine at Brigham and Women’s Hospital at Harvard Medical School and senior author of the study. “But the active 76-year-olds in our study moved toward dementia at more like 50 miles per hour.” Walking and other light activity had bought them, essentially, five years of better brainpower.

“If we can push out the onset of dementia by 5, 10 or more years, that changes the dynamics of aging,” said Dr. Eric Larson, the vice president of research at Group Health Research Institute in Seattle and author of an editorial accompanying the two studies.

“None of us wants to lose our minds,” he said. So the growing body of science linking activity and improved mental functioning “is a wake-up call. We have to find ways to get everybody moving.”

Which makes one additional new study about exercise and the brain, published this month in Neurobiology of Aging, particularly appealing. For those among us, and they are many, who can’t get excited about going for walks or brisk gardening, scientists from the Aging, Mobility and Cognitive Neuroscience Laboratory at the University of British Columbia and other institutions have shown, for the first time, that light-duty weight training changes how well older women think and how blood flows within their brains. After 12 months of lifting weights twice a week, the women performed significantly better on tests of mental processing ability than a control group of women who completed a balance and toning program, while functional M.R.I. scans showed that portions of the brain that control such thinking were considerably more active in the weight trainers.

“We’re not trying to show that lifting weights is better than aerobic-style activity” for staving off cognitive decline, said Teresa Liu-Ambrose, an assistant professor at the university and study leader. “But it does appear to be a viable option, and if people enjoy it, as our participants did, and stick with it,” then more of us might be able, potentially, to ameliorate mental decline well into late life.

Gretchen Reynolds, New York Times, July 27, 2011

Energy Drinks: Facts You Should Know!

Mon, 22 Aug 2011 18:53:00 -0500

The term “energy drink” refers to a specific category of beverages that claim to stimulate and energize the user. Some examples include:

•Red Bull Energy Drink®

•SoBe Adrenaline Rush®

•Hype Energy Drink®

•Red Dragon Energy Drink®

•YJ Stinger®

Are They Safe To Drink?

Unlike most food and beverages, energy drinks are regulated as supplements (Natural Health Products). Not all energy drinks that are currently sold, however, have been evaluated by Health Canada. If the energy drink has a NPN (Natural Health Product Number) on the can, Health Canada has evaluated it. Check the label.

If you have a bad reaction to an energy drink you should let Health Canada know. Side effects like rapid heart rate and increases in blood pressure have been reported. Health Canada cautions that children, and pregnant or breastfeeding women should avoid energy drinks. Health Canada also cautions that energy drinks should NOT be mixed with alcohol and that no more than 500 mL should be consumed in one day.

What is in Energy Drinks and Why?

Caffeine is a stimulant and can be appear on energy drink labels as guarana, yerba mate, or caffeine. Most drinks have 80 mg per 250 mL can (although some have more). This amount is double that of soft drinks and is greater than the Health Canada recommendations for children which are:

no more than 45 mg/day for children 4-6 years,
no more than 62.5 mg/day for 7-9 years and
no more than 85 mg/day for children 10-12 years.

Caffeine can cause nervousness, anxiety, jitteriness, stomach/intestinal upset, rapid heart rate and trouble sleeping in some individuals and withdrawal symptoms such as headache, fatigue, irritability and poor concentration among those who consume it regularly.

Herbs Many energy drinks contain the herbs Gingko biloba and ginseng. They do not improve sports performance and can interact with some medications, so be sure to talk to your doctor.

Taurine is an amino acid- like compound and is found in the diet in meat and dairy products. It is not an essential nutrient and is not part of body proteins like most amino acids. Some energy drinks claim that taurine makes you more alert but research is not conclusive. Most energy drinks have 1 gram of taurine per 250 mL can. The safety of large doses has not been proven.

Should I Use Energy Drinks During Exercise?

Proper hydration is the main concern during exercise, especially in the heat. The best choices are water or sports drinks. The high sugar content and carbonation of energy drinks can interfere with hydration which makes them a poor choice for use during exercise.

Training to run barefoot

Wed, 03 Aug 2011 17:27:00 -0500

For more people, running barefoot goes against conventional wisdom. Besides the "freeing" feeling of kicking off your shoes, what's so compelling about this fitness trend?

It turns out that despite advances in show technology meant to make running safer and more efficient, running injuries remain high. Avid barefoot runners claim that the answer to cutting down on injury and revving up running efficiency may not involve shoes at all.

THE BENEFITS OF RUNNING BAREFOOT

"Most people have generally weak feet," says David Week, a barefoot runner and creator of the BOSU Balance Trainer. "Running shoes actually let you get away with lazier running mechanics," he says.

The theory behind barefoot running and walking is that it makes feet stronger, which leads to an overall stronger, more mobile and better functioning body. When you consider how our feet are meant to function, the benefits of barefoot running and walking become more obvious.

Stronger Feet

"Our feet evolved to interface with a variety of surfaces, and shoes almost completely eliminate that function of the foot," says Anthony Carey, M.A., a corrective exercise specialist, author of The Pain Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain, and CEO of Function First.

Running barefoot helps your feet - and body - experience more varied terrain, which requires varied responses from the ankles and feet. The result? Running barefoot can strengthen and improve how the feet and ankles function - a benefit that transfers up to the entire body.

"The job of the foot is to absorb shock and enable the body to move forward," says Justin Price, M.A., who specializes in assessing and correcting neuromuscular and structural imbalances at his facility The BioMechanics.

"The arch support in shoes takes away the ability of the foot to be strong," Price says. When you eliminate the foot's ability to properly absorb shock - because shoes do it for them - that shock tends to shift upward to the ankles, hips, knees and spine.

Better Running Efficiency

Another benefit of barefoot running is that "it creates better running efficiency because it helps you hold your body in the best position and alignment possible," says Week.

Some barefoot runners say this type of improved running economy reduces fatigue while running.

HOW YOU CAN SAFELY BEGIN BAREFOOT RUNNING

If you're convinced that barefoot running is worth a try for you, progress gradually to sidestep the injuries you are trying to avoid in the first place. "Learning new gait mechanics is a big part of barefoot running," says Week. "For example, your foot comes down flatter with barefoot running versus striking down with your heel first."

Just as you might train to be able to run a 10K, you must train to run barefoot. However, keep in mind that people with foot deformities, diabetes, very weak feet and other conditions may not be good candidates for barefoot running at all.

"It's not only necessary to have strong muscles in and around the foot, but it is also important to have strong ligaments and connective tissue," says Carey.

"If your feet are not ready for going barefoot, you will get more stress to all joints," says Price. So it is advisable to train with activities such as yoga, walking barefoot around the house or exercising on unstable surfaces, such as a BOSU Balance Trainer (just be sure to wipe excess moisture from sweaty bare feet when jumping and balancing on a BOSU).

It also helps to "prep" feet and the lower legs with soft-tissue mobilization techniques. Use a small ball, the size of a golf ball or smaller, on the bottom of each foot to address the soft tissue between the small bones of the foot.

Walk Barefoot First

"Walking barefoot before running barefoot gives you a chance to see if your feet can tolerate the time out of shoes," says Carey. "Equally important," he adds, "is how the rest of the body responds to changes in the foot's response to the ground."

When you are ready to break into running, Price suggest first alternating short bouts of barefoot walking and running during the same workout.

Consider What's Underfoot

Finally, keep feet safe on the road. Some shoe manufacturers have developed footwear that simulates the barefoot experience while still protecting soles from sharp rocks, glass and whatever lurks on city streets.

And choose sensible terraine. "Barefoot runners might be wise to begin on more forgiving surfaces such as harder sand by the water, thicker grass or a rubber track," says Carey. "All the value that could potentially come from spending time out of shoes may never happen due to injury if you being to aggressively," he says.

Watch a video of fitness expert Justin Price, M.A. performing exercises for barefoot running on the BOSU Balance Trainer. Go to www.bosu.com, click on "Education Resources" then click on "Articles."

Motivation Through Fitness Challenges!

Wed, 27 Jul 2011 10:49:00 -0500

Our Fitness Together Clive/West Des Moines members have been reaching their weight loss and fitness goals with the motivation of our cardio and fitness CHALLENGES!

These challenges are a way to motivate the individual to see what their ablities really are, and push them a little out of their comfort zone. We will work on better nutrition, increasing activity levels such as more cardio at home or more strength training. The main idea is to start with a short term goal, something attainable and realistic. We also check in each week with our members, making sure they are on track and how we can help them reach their goals. We have seen amazing results from these challenges, like our latest challenge winner, who lost 9.05% body weight!

“If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.” -Robert Conklin

Protein Classes of Meat

Wed, 20 Jul 2011 17:49:00 -0500

As if things were not confusing enough, we actually have classifications for different kinds of protein-containing foods. Just like carbohydrate foods, different protein foods can have higher amounts of calories per ounce. This is usually the result

of higher amounts of fat combined with the protein. Here is a quick breakdown of each classification:

Very Lean Protein: An example of a very lean protein is a grilled chicken breast. There will be less than 35 calories and less than 3 grams of fat per ounce. Very lean proteins can be consumed every day of the week and more than once per day.

Lean Protein: Salmon is a perfect example of a lean protein. Lean protein will have approximately 55 calories and 3 grams of fat per ounce. It is safe to eat lean proteins most days of the week, if not every day.

Medium Fat Protein: Steak lovers usually eat medium fat proteins, as a T-bone steak falls into this classification perfectly. Medium fat proteins have approximately 75 calories and 5 grams of fat per ounce. You may want to limit these proteins to twice a week. Of course, once you get this high on the scale, it can depend on your goals and level of activity. Also, watch out for higher amounts of saturated fats.

High Fat Protein: This is the stuff that can get you into trouble. Examples are pastrami, pepperoni, and most cheeses (sounds like pizza). There can be as many as 100 calories and 8 grams of fat per ounce. Even if you are active, you may want to limit these kinds of foods to once a week or eat them in very small amounts if consumed daily. These proteins are often times processed foods that contain preservatives, higher amounts sodium, saturated fat, and trans-fat.

Like I mentioned before, each classification is based on the amount of calories and fat they contain. Interestingly, as you move up to the High Fat Proteins you will find more saturated fat. Because of cardiovascular health, you want to limit the amount of saturated fat and trans-fat as much as possible.

When preparing meat, remember to grill or bake as much as possible. Use spices and juices to give it flavor. Avoid frying and consuming fat enriched sauces. If you do fry, use a light amount of extra virgin olive oil.

Written by:

Kelly Huggins Exercise Science, B.S

Fitness/Nutrition Coach

Learn about Nutrition Together program. Our clients rave about it!

3 Ways to Kick the Habit of Skipping Workouts

Mon, 11 Jul 2011 17:09:00 -0500

Trying to get into an exercise habit, ut finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine.

Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

Keep your eye on the prize.
You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!
Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.
Use the power of a pro to keep you on track.
You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

The Importance of Stretching After a Workout

Thu, 16 Jun 2011 17:12:00 -0500

Why stretch? Stretching increases flexibility and range of motion around a joint, 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 ten seconds or longer. (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 warm-up consists of light cardio or other "movement prep" exercises that allow you to work up a light sweat and increase the internal temperature of your muscles before starting your workout. If a particular muscle group is particularly tight, you may wish to do some light stretching as part of your warm-up but you don't want to push too much as stretching can actually weaken muscles, diminishing your ability to get the most from your workout.

After your workout, when muscles have been contracting or shortening, stretch all of the muscles groups worked holding each stretch for 10 seconds or more - we usually recommend a 20-30 second hold, repeated if necesary.

Incorporate stretching into your daily routine and your joints will thank you for years to come!

Exercise to Beat Fatigue

Sat, 21 May 2011 16:45:00 -0500

Researchers from the University of Georgia have found that sedentary, otherwise healthy adults who engaged in as little as 20 minutes of low to moderate intensity aerobic exercise, three days a week for six weeks, reported feeling less fatigued and more energized.

While fatigue can be a symptom of various health problems, research has shown that one in four people suffer from general fatigue that isn't due to a known medical condition.

The University of Georgia study involved 36 sedentary (non-active) healthy young adults who reported persistent fatigue. The study compared effects of three 6-week programs: moderate-intensity exercise, low-intensity exercise, or no exercise for six weeks. Researchers found that both exercise groups experienced a 20% increase in energy levels by the end of the study compared to the non-exercising group. The low-intensity group reported a 65% drop in feelings of fatigue while the more intense exercisers reported a 49% drop in fatigue.

What's interesting is while all exercise appears to be able to help reduce fatigue, low-intensity exercise is better than intense exercise when it comes to fighting fatigue and increasing energy levels. For a bit of effort you can get a lot of result! Good deal if you ask me!

Omega-3s can prevent type 2 diabetes

Sun, 08 May 2011 13:54:00 -0500

In addition to their already recognized benefits of warding off heart attacks, stoke, dementia and macular degeneration, it is now being suggested in two new studies that omega-3 fatty acids can also guard against type 2 diabetes.

Omega-3 fatty acids belong to the family of polyunsaturated fat. Two of these fatty acids come from fish and seafood – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Oily fish like salmon, trout, sardines, anchovies, mackerel and herring are the best sources.

The other omega-3 fatty acid, called alpha linolenic acid (ALA), is found in plant-based foods such as flaxseeds, flax oil, walnuts, canola oil and soybeans.

The link between omega-3 fats and diabetes has been unclear. Some studies have revealed protective effects with greater intakes, but others have found no association at all. And some research has even hinted that high omega-3 intakes might increase diabetes risk.

Two new studies, both published in the American Journal of Clinical Nutrition, set out to examine the relation between DHA, EPA and ALA and the risk of type 2 diabetes.

One study, conducted in 3,088 men and women aged 65 and older, found that higher blood levels of omega-3 fatty acids decreased – diabetes risk.

Those who had the highest blood concentration of DHA and EPA (combined) were 36 per cent less likely to develop type 2 diabetes over 10 years. Participants with the highest concentration of ALA in their bloodstream had a 43 per cent lower risk of developing diabetes.

The second study analyzed the omega-3 fat intake of 43,176 Chinese adults, aged 45-74, living in Singapore and found that ALA intake was strongly protective from diabetes. Omega 3 fats from fish, however, neither increased nor decreased risk of the disease.

The three types of omega-3 fatty acids are metabolized differently in the body and, as a result, can have different effects in cells. It’s thought that ALA, in particular, helps improve how the body uses insulin, the hormone that clears sugar from the bloodstream.

With age, our cells become less sensitive to the action of insulin, which can lead to a condition called insulin resistance, a potent risk factor for type 2 diabetes. (Insulin resistance is worsened by being overweight and by having a sedentary lifestyle.) There are other reasons to increase your omega-3 fat intake. A steady intake of omega-3 fats, in particular DHA and EPA, may help defend against Alzheimer’s, asthma, and macular degeneration, an age-related eye disease.

The strongest evidence for omega-3 fats, however, is their ability to cut heart disease risk. It’s estimated that eating one or two servings of fish per week can reduce the risk of dying from heart disease by 36 per cent.

DHA and EPA help make the blood less likely to form clots, lower elevated blood triglycerides (fats), reduce inflammation and protect against irregular heartbeats that cause sudden cardiac death. These two fatty acids may also help blood vessels relax, preventing increases in blood pressure.

Not all fish are created equal, however. Type of fish and cooking method can affect heart risk. According to a study published in Circulation, an American Heart Association journal, women who regularly ate baked or broiled fish (five or more servings per week) were 30 per cent less likely to suffer heart failure over 10 years than their peers who rarely ate it. Oily fish (salmon, mackerel, bluefish) were associated with greater protection than tuna or white fish (sole, snapper, cod), which are lower in DHA and EPA.

But eating fried fish – even one serving a week – increased heart failure risk. The researchers speculate that frying fish destroys some of its benefits and may increase the trans fat content. A high intake of trans fats is linked with a greater risk of heart disease.

Plant based omega-3s may offer heart benefits too. While the evidence isn’t as abundant for ALA as it is for DHA and EPA, a number of studies have linked higher intakes of ALA with protection from death from heart disease.

A guide to omega-3s fats

ALA (alpha linolenic acid) How much? Women need 1.1 grams per day (1,100 milligrams) and men require 1.6 grams (1,600 milligrams).

How to get it: The best food sources include flaxseeds, flax oil, walnuts, and soybeans. Foods fortified with ALA such as milk, soy beverages and eggs generally provide 300 milligrams per serving.

ALA (milligrams)

Flaxseed oil, 1 teaspoon 2,416

Flaxseed, ground, 2 tablespoons2,400

Walnuts, 7 halves 1,280

Soybeans, ½ cup 514

Flax oil capsule, 1000 milligrams500

Canola oil, 1 teaspoon 419

Caution: Men should avoid flax oil capsules until is more known about the link between flax oil and prostate cancer risk. (Early research linked a high concentration of ALA in flax oil to a higher risk of prostate cancer.)

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) How much? There are no official recommended intakes for DHA and EPA, however experts recommend 500 to 1,000 milligrams of EPA and DHA (combined) each day to guard against heart disease.

How to get it: Oily fish and fish oil supplements are the richest sources of DHA and EPA. Foods fortified with DHA such as milk, yogurt, juice and eggs are other sources. Read labels to know how much DHA is in one serving.

Since omega-3 fats are stored in the body, a daily intake of 500 milligrams DHA plus EPA can be achieved by eating six ounces of salmon each week.

Per 3 ounces DHA + EPA (milligrams)

Salmon, Atlantic1,825

Salmon, Chinook1,476

Herring, Atlantic1,712

Mackerel, Atlantic1,022

Salmon, sockeye, canned 982

Trout, rainbow 981

Sardines, Atlantic 835

Tuna, skipjack 733

Fish oil, 1 capsule300 to 600

Fish oil, 1 teaspoon 1,000 to 2,400

Caution: Fish liver oil capsules are usually not a good source of DHA and EPA. Long term intake of fish liver oil may lead to toxicity due to high amounts of vitamin A.

Source: USDA National Nutrient Database for Standard Reference, Release 22.

April 2011 Newsletter

Wed, 06 Apr 2011 20:03:00 -0500

April 2011 Newsletter - check it out!

March 2011 Newsletter

Fri, 04 Mar 2011 15:21:00 -0600

Fitness Together Clive March 2011 Newsletter is here!

Yummy Ways To Eat Veggies!

Sat, 28 Jan 2012 10:36:00 -0600

For some, getting your daily intake of vegetables can be a challenge when you don't like the taste of them. So instead of drowning them in a pool of ranch or ketchup try these recipes instead. Check out this website to find out exactly how many vegetables you need a day and other information on eating healthy -http://www.fruitsandveggiesmatter.gov/benefits/index.html

Green Smoothie

1 banana, cut in chunks

1 cup grapes

1 (6 ounce) tub vanilla Greek yogurt

1/2 apple, cored and chopped ( use other fruits like pineapple or oranges different flavors)

1 1/2 cups fresh spinach leaves

Optional- Add 1 scoop vanilla or fruit- flavored whey protien

Blend and serve

Yummy Sweet Potato Fries

2 large sweet potatoes or Yams

1 tbsp of olive oil

1/4 tsp sea salt

Preheat oven to 450 degrees. Cut potatos into 1/2 inch strips or wedges. Toss in bowl with oil and salt. Spead them out evently on baking sheet. Bake for 30 min, turning once.

Creamy Vegetable Soup

2 tablespoons olive oil

1 pound carrots, peeled

1/2-inch dice

1 large onion, 1/2-inch diced

4 celery sticks, 1/2-inch diced

3 medium Yukon Gold potatoes (or 6 small), 1/2-inch diced

3 garlic cloves peeled and halved

3 cups chicken stock

2 bay leaves

3 sprigs fresh thyme (substitue: 1 teaspoon dried thyme)

1/4 cup fat- free half-and-half

1/4 teaspoon red pepper flakes

salt to taste

Heat a large pot over medium-high heat, add oil. Add carrots, onions, celery and 1/2 teaspoon of salt; cook 10 minutes until softened. Add potatoes and garlic halves; cook 5 minutes. Pour in chicken stock then add bay leaves and thyme. Bring soup to a boil, reduce heat to a simmer and cook 15 minutes until potatoes can be pierced with a fork. Remove bay leaves and thyme stems then puree soup using an immersion blender, stand blender or food mill. Add half-and-half and red pepper flakes, taste for seasoning, add salt if necessary.

Tips To Help You Keep You New Years Resolutions This Year!

Mon, 16 Jan 2012 14:31:00 -0600

As New Year’s resolutions gain popularity this time of year, many jump on the bandwagon of losing weight, getting fit and living a healthier lifestyle. While we all can benefit from making these types of positive lifestyle changes, most resolutions fizzle out, unfortunately, before they even have a chance to settle in. So, why does this popular annual pastime of making New Year’s resolutions tend to result in failed attempts, false starts and lackluster efforts?

Well, actually, it’s quite simple.

● Resolution season brings colder temperatures and limited daylight.

● The start of the year is filled with busy life, work and family schedules.

● Doing what you’ve always done is a lot easier than trying something new.

So, what can you do to jump over these common resolution hurdles and finish strong in the quest for resolution success?

Commit to Getting off the Couch and Out the Door

The first step to accomplishing your health and fitness resolutions is to back your goals with a real commitment to succeed. You can’t wish your way to a healthier, leaner, more fit, stronger you. You have to make a real commitment that includes a support structure and lifestyle change focused on meeting your overall health and fitness goals.

One way to create a deeper level of health and fitness commitment is by working out with a group of friends or peers. As the temperatures hover around freezing and the temptation to cuddle in front of the fireplace instead of going to the gym burns strong, it is a lot easier to get yourself off the couch and out the door if you know someone is waiting to workout with you at the gym. This same peer-driven motivation to get you out the door on a cold winter day can be advantageous to your overall fitness when you workout in a group environment as well.

Research indicates that the presence of others around you during a workout session and the effects of competition can have a positive influence on your exertion and fitness performance levels. The dynamics and high energy of working out in a small group setting with a handful of peers and a seasoned personal trainer can push you to work harder than you could have ever imagined, allowing you to enjoy overall improvements in your body’s health and fitness levels.

By incorporating a group fitness routine into your New Year’s resolution goals, you become a part of something bigger than yourself – an environment that is packed full of fitness commitment, motivation and encouragement.

Call in the Accountability Troops

Many New Year’s resolutions fail because people embark on the journey alone and let other items on their life calendar take priority over their goals. Set yourself up for resolution success by wrapping your goals with a strong support system that includes the right professionals and tools to do the job wisely and successfully.

By enlisting the help of a certified personal trainer, you will receive a customized workout that aligns with your body, ability and health/fitness level, as well as your New Year’s goals. A study in the Journal of Strength & Conditioning Research found that those who worked out with personal trainers resulted in greater individual strength, workout intensities and exertion levels during an exercise session. Personal trainers are not only a great resource for holding you accountable to showing up for your workout, but also ensuring that you engage in a valuable workout session that benefits both the mind and body.

Another way to keep yourself accountable to health and fitness goals is by physically scheduling your weekly workouts into your personal, family and professional calendars. If you view your workouts as a serious appointment and dedicate specific time to a physically fit lifestyle, you will be less likely to skip your workouts when life becomes busy.

Furthermore, industry reports continue to find evidence that you don’t have to spend your entire day in the gym to reap the most benefits from your workouts. Short-term, high intensity workouts have been found to be a time efficient and effective approach for burning fat, increasing fitness levels and improving overall cardiovascular health.

Out with the Old, In with the New

The same old workouts and lifestyle tendencies will yield the same old results. If you are committed this year to reaching new levels of physical fitness, it is important to change up your approach by combining a can-do attitude with new workout routines focused on measurable strength and conditioning goals.

It’s important to remember, though, that physical fitness is an ongoing process that doesn’t happen overnight. Instead of making rash decisions like cleaning out all of the food in your pantry or exercising seven days a week when you have rarely made it to the gym once a week, set yourself up for success by identifying incremental benchmarks (going to the gym three times a week, running a mile without stopping, bench pressing 100 pounds, etc.) that can help keep your overall fitness goals within reach and within perspective. This approach will keep you on the path to reaching new physical fitness levels throughout the year and provide you with the opportunity to celebrate your successes along the way.

By pushing aside old barriers and incorporating new lifestyle behaviors centered around commitment, accountability and positive attitudes, you are well on your way to investing in a healthier body and happier you for the New Year.

The certified personal trainers at Fitness Together will design workouts tailored to your specific fitness level and will push you just hard enough to turn your goals into life changing results.

Contact us at Fitness Together Clive/Des Moines to learn more about how to look better, feel better and perform better this New Year with one-on-one personal training or PACK small group training.

Tips To Avoid Holiday Weight Gain

Fri, 02 Dec 2011 14:08:00 -0600

Tips for Avoiding Holiday Weight Gain

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.

Diet Downfalls

Thu, 03 Nov 2011 14:39:00 -0500

Like many people, you probably resolved to shed a few pounds this year, which is a great goal, since losing extra flab will make you a healthier and you'll feel better. But doughnuts and French fries aren't the only obstacles to your target weight. Bad nutrition habits you may not even realize you have make it hard to drop excess pounds. Nutrition missteps, such as ignoring food labels and eating while distracted, can sabotage your diet. Here's how to pick up healthy habits that will get your weight-loss and fitness goals on track.

DIET DOWNFALL: Venti Mocha Frappuccino In a study published in 2009 in Preventing Chronic Disease, researchers analyzed purchases at Starbucks and Dunkin' Donuts in New York City over 11 weeks. They found two-thirds of purchases at Starbucks and one-fourth at Dunkin' Donuts were "blended coffee drinks" that average 239 calories. The researchers warn that 200 extra calories a day can lead to a 20-pound weight gain in one year.

NEW ROUTINE: Switch to plain brewed coffee, which is nearly calorie-free. If you love specialty drinks, choose a smaller size with nonfat or low-fat milk and skip the whipped cream and syrups. Add sugar yourself: Presweetened drinks can contain 20 teaspoons of sugar. If you want to splurge, do so after a hard workout; the sugar sparks an insulin response which stops protein from breaking down and builds up energy sources.

DIET DOWNFALL: Not Enough Water Athletes understand it's important to hydrate before a workout, but many don't realize they should also drink before sitting down to eat. According to a study published in The American Journal of Clinical Nutrition, people who drink two eight-ounce glasses of water before meals lose more weight than those who don't drink. It's the fullness factor - you eat less because your stomach feels full - which helps reduce your calorie intake and spur weight loss.

NEW ROUTINE: Before meals, drink a glass or two of water or a cup of tea. A bowl of soup will have a similar effect. Do the same before reaching for that midafternoon snack. People often think they're hungry when they're actually thirsty, so drinking water may relieve what you thought was hunger.

DIET DOWNFALL: Too Much Meat A recent study published in The American Journal of Clinical Nutrition examined the diets of more than 300,000 adults and found that those who eat the most meat gain more weight (about four additional pounds) over five years than those who eat less meat. Meat is a very important source of protein and iron. The problem is we eat too much of it and eat it in place of plant foods.

NEW ROUTINE: If you're trying to lose weight, a plant-based diet with a little meat is best. Fruits, vegetables, whole grains, and beans have fewer calories per gram. Make meat one ingredient among many, like shrimp and vegetable stir-fry, beef and bean burritos, and chicken curry with rice.

DIET DOWNFALL: Not Reading Food Labels Nutrition-fact panels and ingredient lists on packaged foods will help you determine a product's relative merits. In fact, a recent study published in the Journal of Consumer Affairs found adults who read nutrition labels are more likely to lose weight than nonreaders.

NEW ROUTINE: Focus on the nutrition facts panel for key nutrients to limit, such as calories, unhealthy fats, and sodium, and review the ingredients. If you want whole-grain bread, but the first ingredient is 'wheat flour,' you know more than half the flour is not whole grain. And remember to check serving sizes, which are often unrealistically small.

DIET DOWNFALL: Eating While Distracted The amount of time we spend eating while multitasking has risen sharply over the last three decades, according to a study published in the Journal of Consumer Affairs. This behavior makes it more difficult to monitor calorie intake. It's like reading on the treadmill. You don't do either well. You end up eating faster,
which leads to overconsuming calories and weight gain.

NEW ROUTINE: Turn off the TV, put down the newspaper, and focus on your food. Set the table wherever you are and remove all distractions. If you usually eat lunch at your desk, stop scrolling through e-mails between bites. If you're at home, don't eat on the couch—sit at the kitchen table. Make eating an event, and enjoy it.

Break away from these bad eating habits and you'll be well on your way to shedding unwanted pounds for good!

No-Bake Energy Bites!

Tue, 18 Oct 2011 16:00:00 -0500

1 cup oatmeal

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flaxseed

1/2 cup mini chocolate chips

1 tsp vanilla

Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.

Cardio Can Nurture Sweet Dreams

Tue, 13 Sep 2011 18:06:00 -0500