Fitness Together - Colleyville

Eat to Compete: Nutrition Basics for Runners/triathletes

Fri, 20 May 2011 08:38:00 -0500

Many serious runners and triathletes are looking for that “edge” that will translate into better race times. While some supplements and sports products have their place in the training regimen; most products will not provide the athlete with the winning formula. In fact, most of the top racers succeed because of two main ingredients: quality training fueled by good nutrition. So what is “good nutrition” you may ask?

It’s all in the percentages

The three macronutrients that provide calories in the diet are: carbohydrates, fat and protein. The average unfit American eats a diet containing approximately 49% carbohydrate, 34% fat and 12-15% protein. This percentage profile is not advised for endurance athletes and will definitely hinder performance. The best percentage profile for runners/triathletes to promote optimum performance consists of approximately 55-65% carbohydrate, 12-15% protein and 20-30% fat.

Carbohydrates: the main fuel for runners/triathletes

Carbohydrate-rich foods are the best fuel source for the endurance athlete. Maintaining a high carbohydrate diet during training is crucial for storing, preserving and replacing muscle glycogen, the storage form of carbohydrate and the body’s primary energy source during exercise. The body can store approximately 2000 calories in the form of glycogen. If you deplete your stores then be prepared to “hit the wall.” If stores run low (because of failure to eat a high enough carbohydrate diet to replenish stores during heavy weeks of training) the athlete will be unable to perform up to par, failing to attain the peak fitness level required for the athlete’s personal best during competition. This is termed “training muscle glycogen depletion.”

Emphasis should be placed on eating a diet high in complex carbs, “good carbs” such as whole wheat breads and cereals, beans, whole wheat pasta and starchy vegetables such as corn and potatoes. Simple sugars such as in fruits, fruit juices, sugar and honey provide “quick energy” and are perfect for replenishing glycogen stores immediately after exercise. (Sugary drinks such as soda or fruit juice should NOT be consumed during exercise as they are far too concentrated and could result in GI problems. Stick with the sports drinks instead.)

Protein: for repairing damaged muscle

Protein is necessary for building and repairing damaged muscle as well as for synthesizing enzymes and other tissues. In some instances, such as in prolonged endurance events, the body uses a small amount of protein for energy to fuel the activity. Does this mean that you should load up on protein in your diet? No, for while protein is an important nutrient, most Americans eat far more than they need. In fact, the main dietary problem among athletes is not a deficit of protein but instead, failing to consume enough carbohydrate to support their active lifestyle. That said, healthy sources of protein include soy products, beans/carb combinations, fish, non-fat dairy products, egg whites and lean meats.

Fat: the other fuel source during exercise

During prolonged endurance events such as a marathon, the body resorts to using some of its fat stores to help fuel the exercise. Regular endurance training helps athletes improve their ability to burn fat as fuel. This in turn benefits performance as muscle glycogen is “spared,” allowing preservation of the limited supply of muscle glycogen. Great endurance athletes are highly adept at using stored fat as an energy source along with carbohydrate. Because we have more than enough fat stored in our bodies (some more than others!), it is not necessary to aim for getting in extra fat in the diet. Try to choose healthier fats such as olive and canola oil, nuts and avocados and remember to keep your intake to no more than 30%.

Follow these nutrition tips with the support of Fitness Together and you’ll surely be improving your performance. A Fitness Together trainer will develop a program designed to meet your sports-specific training goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

The most successful runners and triathletes know the secret to competing at their best: fuel quality training with basic good nutrition. This means maintaining a high carbohydrate diet of whole foods, rich in fruits and vegetables and combined with lean protein sources and healthy fats. Make sure that you are adequately hydrated, time meals and supplements correctly: before, during and after workouts and use sports drinks during training and competition and let Fitness Together help you…eat to compete! To find the Fitness Together studio nearest you, visit fitnesstogether.com.

Older and Stronger: Progressive Resistance Training Can Build Muscle, Increase Strength as We Age

Fri, 20 May 2011 08:38:00 -0500

ScienceDaily (Apr. 2, 2011) — Getting older doesn't mean giving up muscle strength. Not only can adults fight the battle of strength and muscle loss that comes with age, but the Golden Years can be a time to get stronger, say experts at the University of Michigan Health System.

Resistance exercise is a great way to increase lean muscle tissue and strength capacity so that people can function more readily in daily life," says Mark Peterson, Ph.D., a research fellow in the U-M Physical Activity and Exercise Intervention Research Laboratory, at the Department of Physical Medicine and Rehabilitation.

Through resistance training adults can improve their ability to stand up out of a chair walk across the floor, climb a flight of stairs -- anything that requires manipulating their own body mass through a full range of motions.

Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year.

"That only worsens as people age. But even earlier in adulthood -- the 30s, 40s and 50s -- you can begin to see declines if you do not engage in any strengthening activities," Peterson says.

"Our analyses of current research show that the most important factor in somebody's function is their strength capacity. No matter what age an individual is, they can experience significant strength improvement with progressive resistance exercise even into the eighth and ninth decades of life," he says.

Progressive resistance training means that the amount of weight used, and the frequency and duration of training sessions is altered over time to accommodate an individual's improvements.

A review article by U-M researchers, published in The American Journal of Medicine, shows that after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increases their overall strength by 25-30 percent.

Peterson says that anyone over age 50 should strongly consider participating in resistance exercise.

A good way for people to start on a resistance training program, especially for people who are relatively sedentary -- and after getting permission from their doctor to do so -- is to use their body mass as a load for various exercises.

Exercises you can do using your own body weight include squats, standing up out of a chair, modified push-ups, lying hip bridges, as well as non-traditional exercises that progress through a full range of motion, such as Thai Chi or Pilates and Yoga.

After getting accustomed to these activities, older adults can move on to more advanced resistance training in an exercise and fitness facility. A certified trainer or fitness professional that has experience with special populations can help with the transition.

Peterson says you should feel comfortable asking a trainer whether they have experience working with aging adults before you begin any fitness routine.

"Working out at age 20 is not the same as at age 70. A fitness professional who understands those differences is important for your safety. In addition, current recommendations suggest that an older individual participate in strengthening exercise two days per week," Peterson says. "Based on the results of our studies, I would suggest that be thought of as the minimum."

As resistance training progresses and weights and machines are introduced, Peterson recommends incorporating full body exercises and exercises that use more than one joint and muscle group at a time, such as the leg press, chest press, and rows. These are safer and more effective in building muscle mass.

"You should also keep in mind the need for increased resistance and intensity of your training to continue building muscle mass and strength," he says.

A good fitness professional can help plan an appropriate training regimen, and make adjustments based on how you respond as you progress.

"We firmly believe based on this research that progressive resistance training should be encouraged among healthy older adults to help minimize the loss of muscle mass and strength as they age," Peterson says.

Don't forget to progress

Transition to the gym

Recommendations for those over age 50

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

Fri, 20 May 2011 08:36:00 -0500

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

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

Follow these five tips with the support of Fitness Together and you’ll surely be staying fit safely this summer. A Fitness Together trainer will develop a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, visit fitnesstogether.com.

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

Fit BODY: Fit BRAIN

Fri, 20 May 2011 08:33:00 -0500

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

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

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

Three Tips for Keeping Those Neurons Firing

Eat a nutritious, antioxidant-filled diet. Now is the time to change those unhealthy eating habits. Try to bump up your intake of colorful fruits and vegetables, whole grains, and good fats. The more vibrant the color of the plant food, the greater the amount of powerful disease-fighting antioxidants you are feeding your neurons (brain cells). What’s more, the fat you choose to eat also has a huge effect on your brain cells. Omega-3 fat, specifically the fish fat called docosahexanoic acid (DHA), is essential for healthy brain growth and development, as DHA makes up a large portion of the gray matter brain neurons. Because of this fact, DHA has taken on a critical role as a potential therapeutic intervention in the treatment of Alzheimer's disease. What’s the best food source of DHA? Large cold water fish that swim in the deep oceans contain the highest amount of DHA as well as the other important omega-3 fish fat, eicosapentaenoic acid (EPA). Some fabulous fish choices high in omega-3s and low in mercury include wild salmon, canned light tuna and catfish.
Daily cardio exercise. You are probably already aware that regular aerobic exercise is key for keeping your body lean and your cardiovascular system fit. What you might not know is that cardio exercise has also been shown to boost brain power by stimulating the formation of new brain cells, or neurons, and the connections between those cells, regardless of age. Regular exercise is thought to provide protection against age-related cognitive decline and possibly reduce risk of dementias. A program of regular aerobic exercise specifically benefits the brain’s domain of memory and learning. Recent evidence is shedding light on the mechanisms responsible for exercise’s ability to keep the brain fit. The increase in blood flow within the brain, changes in neurotransmitters, and increased production of brain-derived chemicals stimulates neurogenesis (new neuron growth).

Strength training. You’re never too old to see improvements in brain power with a program of regular strength training. That’s the findings from a recent study published in the prestigious medical journal the Annals of Internal Medicine. The study demonstrated that a regular program of strength training improves cognitive function in women aged 65 to 75 years old. What’s more, researchers showed that strength training also helps the wallet: The strength training group incurred fewer health care costs and had fewer falls than the subjects who were restricted to just balance and toning exercises.

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

Soft Drinks

Thu, 19 May 2011 16:45:00 -0500

How sugary drinks can cause diabetes:

Sodas and sugary drinks enter the bloodstream through the small intestine causing an immediate spike in blood sugar (or glucose).
This triggers the call for insulin to remove the excess glucose.
Insulin removes this glucose from the bloodstream by turning it into fat called triglycerides.
These fats clog up the insulin receptors on your muscles and cells. Result? They can’t respond to insulin properly (the condition called insulin resistance) so excess glucose remains in your blood.
Responding to your still-high blood sugar levels, your pancreas pumps out more insulin. Over time this causes Type 2 diabetes.
Eventually your pancreas "burns out" and can no longer produce any insulin (Type 1 diabetes).
Now you must take insulin injections for the rest of your life – or else glucose can’t enter your cells and brain, resulting in diabetic coma and death.

It only takes one or two sodas a day to sink you. (And we all know people who seem to be sucking on a soda constantly.)

If that’s not enough to get you off soda and sugary drinks, here’s more of the serious harm they do...

Their high sugar content makes these drinks extremely inflammatory. This means they damage the delicate lining of your arteries as if tiny shards of glass were scratching it. This causes plaque build-up, heart disease, and eventually heart attack or stroke.

Along the way, sodas also cause hypertension, liver problems, Alzheimer’s, and even cancer (because all that insulin and glucose in your bloodstream is carcinogenic.

"Diet soda" isn’t any better for you...
it may be worse.

According to the just-published Northern Manhattan Study, people who drank just one diet soda per day experienced a 61% higher risk of heart attack or stroke compared to those who drank none. What’s more, these diet drinks contain artificial sweeteners that have been linked to cancer and other serious health problems.

Artificial sweeteners also have been shown to stimulate appetite centers in the brain that make you overeat and become obese.
So can the sodas, please, because...

Cardio for Fat Loss

Thu, 14 Apr 2011 14:47:00 -0500

To induce rid of fat you wish a calorie deficit. So you wish to burn more calories than you consume. Exercising and dieting are the 2 methods how a calorie deficit can be achieved. It is forever higher to burn a lot of calories with exercise than it is to chop calories with strict diets. There are such a lot of totally different cardio exercises which will be done and it's important to seek out the proper one.
Running or Jogging
Running and jogging are glorious ways that to burn extra calories. You also do not want any special equipment for it and you'll do it outdoors and fancy the contemporary air. It also depends where you live and what the climate is like. Running is not suggested for beginners that much as a result of it could be a little too intense. Running is also not advisable for people who are extremely overweight and have orthopedic injuries. Running tends to own a reducing result on the whole body, including on muscle size. So if you would like to keep your muscle the running might not be the best choice.
Walking
If you're just a beginner and have been sedentary for a very long time then walking could be a nice way to start your fat loss. Walking is also appropriate for overweight, older and pregnant folks. Doing a thirty-sixty minute walk is very good. But the most problem with walking is that it's not a sensible fat burner. So as to burn a ton of calories you've got to push yourself very hard. By the method, shopping for a few hours isn't any proper workout.
Bicycle
Bicycling is appropriate for everybody and it's a no-impact activity therefore the potential for injury is low. You'll be able to conjointly select a bound program that's appropriate for you. Most bicycles supply a dozen levels of issue and
they even have built-in heart rate monitors. The fat burning potential for bikes is moderate to high. If you wish to burn a ton of calories with the bicycle, then pedal as arduous as you can.
Treadmill
Running on a treadmill has some advantages and disadvantages compared to running outdoors. Running on a treadmill will become boring and it's a lot higher to run in contemporary air, than in an exceedingly sweaty gym. However treadmills offer continuous feedback on the electronic consoles as well as such options as time, speed, distance and even heart rate. For instance you'll be able to choose an incline and running or walking up a hill is a wonderful fat burner. You can still do your workout on a treadmill regardless of what the weather is.
Rowing machine
Rowing is regarded as the best overall exercise of all time. It works all the most important muscle groups in the body, together with the legs, buttocks, back, abdominals and arms. Rowing may be a safe, impact-free activity. Rowing is also a very good aerobic workout and an wonderful fat-burner. Because it involves the complete body, rowing burns additional calories than almost any different sort of aerobic exercise. But if anyone has tried rowing then he/she would grasp it's very hard. Many folks cannot maintain an extended enough workout on the rower to attain maximum fat burning. There is a approach how you can avoid this. For example you'll be able to start with bicycling for ten minutes, then use the treadmill for ten minutes and then use the rowing machine for ten-fifteen minutes.
These were only some examples and it's smart to do all quite cardio exercises to avoid adaption. And doing the same stuff constantly is simply boring. If you are a beginner then begin slowly and with the easier exercises like walking.

Go Outside Your Comfort Zone

Thu, 14 Apr 2011 13:28:00 -0500

Go Outside Your Comfort Zone

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a trainer help you break through that fear — without yelling at you?

Yes! A great personal trainer should confidently instill in you the belief that you can do this.

“We know they can, even though you might not know it yet,” says Russ Yeager, owner of three Fitness Together studios north of Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!” You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

3 Ways to Kick The Habit of......Skipping your Workouts

Thu, 14 Apr 2011 13:27:00 -0500

3 Ways to Kick the Habit ... of Skipping Workouts

Trying to get into an exercise habit, but 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.

1. 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!

2. 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.

3. 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 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!

Help for Muscle Soreness

Mon, 30 Aug 2010 00:00:00 -0500

Even those of us who are in top physical shape may still have to deal with muscle soreness from time to time. For years this soreness was attributed to a buildup of lactic acid, a muscle by-product. A common remedy was a good hot soak in a tub with a variety of mineral salts or baking soda, which was believed to leach the acid out and relieve the pain. However, we know now that muscle soreness is caused by micro-trauma to the muscle fibers. This micro-trauma, which is caused by vigorous exercise, causes calcium molecule leakages from the muscle fibers and an accumulation of histamines, potassium, prostaglandins, and local edema (fluid retention). The painful sensation come from pressure placed on the muscles from the fluid retention in the muscle area. The localized edema puts pressure on the muscle’s nerve endings, causing a sore sensation.

Light training using the same exercise and stretching the sore muscles can help alleviate the soreness. And as long as you do these exercises with caution there is little chance to do further damage to these muscles.

6 Healthy Habits for Living Longer

Mon, 30 Aug 2010 00:00:00 -0500

Do you eat breakfast everyday? Do you always take the stairs? Whatever your daily habits are, there’s no denying that they impact your health. Even though the things we do as part of our daily routines might seem small, over time the small things can add up. So, by keeping your daily habits healthy, you can literally add years to your life.

Here are six daily habits for living longer.

1. Always opt for exercise

Technology exists to make our lives easier, but it doesn't always make us healthier. Daily exercise, however, is a definite boon to health. In fact, studies suggest that daily exercise can add up to three years to your life. Although finding time for structured exercise can be pretty much impossible for many guys, the good news is that opportunity for exercise is everywhere — just be creative.

Whenever you can, walk to work. You don’t even have to walk the whole way. If you take public transit, just get off a few blocks sooner and enjoy a stroll. If you live or work in a high-rise building, just take the stairs. It’s really that simple.

2. Eat a healthy breakfast

Including breakfast in your daily routine is a great healthy habit for living longer. Over the years, researchers have found that those who eat an early morning meal are less likely to be obese and get diabetes compared with those who don’t. Breakfast-eaters also report feeling better both mentally and physically. All in all, it seems that eating breakfast is a great and healthy way to start your day. To get the full benefits of breakfast, though, the Mayo Clinic recommends a meal with carbs, protein and a small amount of fat. The key is to keep your meals varied to ensure you get a good mix of nutrients, so spice up your breakfast diet every once in a while.

3. Get enough sleep

A lack of quality sleep can shorten your life. At least that’s the conclusion drawn from a number of studies conducted over the past decade. Although it’s not entirely clear how many hours of sleep we really need, failing to get at least seven hours of sleep or only sleeping at odd hours appears to heighten the risk of major illnesses including cancer, heart disease, diabetes, and obesity.

But it’s not just a lack of sleep that can be dangerous; a lack of relaxation can leave a lasting mark as well. We all know that stress and anxiety are killers, and so it follows that finding ways to relax each day can be a lifesaver. Whether it’s classical music, massage therapy or meditation, whatever you use to relax will most certainly add years to your life. It may even help you sleep better.

4. Brush and floss daily

Flossing can add 6.4 years to your life, says Dr. Michael Roizen in his book The RealAge Makeover. Although that estimate might be a little far-fetched, the thinking behind it is probably pretty sound. The reality is that poor oral hygiene can lead to nasty gum diseases like gingivitis and periodontitis. These inflammatory diseases can actually lead to a narrowing of the arteries, a common cause of cardiovascular disease. By simply brushing and flossing daily, we rid our mouths of the bacteria that cause inflammatory gum disease and save our heart a little bit of trouble.

5. Stay in touch with friends

There’s an old saying that says a good friend is cheaper than therapy. Oddly enough, researchers now hold this to be true, though it’s not just about friends; any social network, whether it be through church, a sports club or cooking class, can positively impact your physical and mental well-being.

Social networks can provide us with useful information, like encouragement to go see a doctor; they can give physical support, like helping us run errands; and they can provide emotional support, like listening to our problems to help us overcome depression and anxiety. All of these seemingly minor perks can literally add years to our lives.

6. Stay hydrated

Our bodies are nearly 70% water, so it should come as no surprise that water is essential to maintaining health and prolonging life. We use water to regulate body temperature, protect our joints and organs, and to help transport oxygen to cells. But in order for water to keep our bodies in check, we need to make sure that its levels are constantly replenished. The solution is simple: hydrate.

Although the common prescription of drinking eight eight-ounce glasses of water per day has been called a myth, the message isn’t necessarily a bad one. As long as you hydrate frequently, from various sources, not just water, you’re probably in the clear. Let your thirst be your guide and drink to life!

Making Daily Habits Count

Many of us are set in our daily routines. We eat the same meal, wear the same clothes, take the same route to work, and work the same old job. But what we sometimes fail to recognize is the huge impact that our daily routines can have on our health. By making just a few small changes here and there — and sticking to them — you can add a significant number of years to your life. Although change isn’t always easy, it can be done. Set small goals, ease in changes one at a time and it won’t be long before you notice a positive change to your health and mood.

Top 10 Eating Strategies for Permanent Weight Loss

Fri, 20 Aug 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 Colby Reynolds, Manager Madison Fitness Together

Go Outside Your Comfort Zone

Thu, 12 Aug 2010 00:00:00 -0500

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

Why push your limits in your workout regimen?

Why don't more people go "outside the lines" with their workouts?

Can a trainer help you break through that fear — without yelling at you?

Yes! A great personal trainer should confidently instill in you the belief that you can do this.

Weight Loss Myths - As Seen on CNN

Tue, 10 Aug 2010 00:00:00 -0500

http://www.cnn.com/video/data/2.0/video/health/2010/07/24/nr.weightloss.myths.cnn.html

Mix Up Your Fitness Routine

Sun, 08 Aug 2010 00:00:00 -0500

It’s easy to get bored and, in turn, become less likely to maintain the same fitness routine day after day. Many people find that continuing their fitness training with a trainer helps to identify and maintain their goals but have found to stay focused that they need more variety. Your body is not too far behind this train of thought. The more stagnant your workouts, the more stagnant your results are likely to be. Give your workout a jump and add some variety in.

Try adding a few bursts on the stair climber, some exercise ball moves, or a rotation of 10 minutes each on different cardio machines. Explore working your muscles in unexpected ways and enjoy the new sensations!

Is Your Food Safe

Mon, 02 Aug 2010 00:00:00 -0500

Most of us know to follow storage and cooking instructions for meats and on prepared food labels but in the last couple of years there have been more cases of food poisoning from vegetables. This is particularly disturbing for those who have decided to eat healthier and for people who are choosing raw food diets.

From e-coli outbreaks that were traced back to baby spinach and concerns of pesticide and herbicide residues that are found on many of our favorite fruits and vegetables, it is becoming more evident that to have total confidence in the produce we want to add to our healthy diets that purchasing these locally from people we know and who have a vested interest in the quality of food they sell.