Fitness Together - Coppell

Energize Your Exercise Experience

Tue, 25 Oct 2011 11:02:00 -0500

Energize Your Exercise Experience

by Joining a Small Group Training Pack

Rolling over, turning off your alarm and sleeping in for an extra hour instead of heading out for a morning run is too easy to do. Letting the day get away from you and opting for happy hour with friends rather than working out at the gym can be an easy out too – especially if you’re running solo in your workout routine as daylight gets shorter and temperatures get cooler.

If you are feeling sluggish this winter and struggling to start a workout program, have hit a fitness plateau or just looking for something new to add to your fitness regimen, it may be time to join a pack of workout buddies to help you meet your health and fitness goals. Small Group Personal Training is the hot trend this season as individuals opt for a more cost-effective, fun and engaging environment to meet their personal fitness goals, dreams and aspirations. It doesn’t matter if you are an elite athlete, weekend warrior, new mom, senior citizen or desk jockey, everyone can benefit from training in a small group setting.

Increase Your Motivation

Whether you are getting started on a fresh workout routine or you’re a seasoned fitness veteran, establishing and maintaining consistent motivation can be quite a challenge. Researchers from the University of Illinois at Urbana-Champaign recently reported that almost 50 percent of people who begin an exercise program drop out in the first six months and those who lack self-efficacy (the power to produce results on your own) won’t even try to start a new routine. However, research has shown that there are ways to increase your confidence in relation to fitness goals – remembering previous successes, observing others doing something you find challenging and enlisting other peoples’ support. University of Illinois at Urbana-Champaign (2011, August 16).

When you set up a support structure of working together with other individuals, you breakdown the common roadblocks of making excuses for yourself and never taking the first step toward a fit and healthy lifestyle. Small Group Personal Training gives you the motivation of three to four other individuals and a seasoned personal trainer who are dedicated to working together to achieve total body fitness. By incorporating a fitness routine together with a small group of like-minded individuals, you become a part of something bigger than yourself – an environment that is packed full of fitness motivation and encouragement.

Build Accountability

As the days get shorter and holiday to-do lists grow longer, staying active can become a thing of the past. To stay dedicated to working out, especially this time of year, it is imperative to have a group of workout companions that you are scheduled to meet with consistently throughout the week. By scheduling your workout into your busy schedule, you are less likely to push your workout until tomorrow again and again. By having a small group of people who are reliant on having you participate in the workout session, you are less likely to skip your workout when something more appealing like happy hour and shopping trip invites pop up in your inbox. Your group counts on you to show up every workout and bring the enthusiasm needed to succeed in fitness, together. Being accountable to a consistent workout time and having supportive workout buddies are the key ingredients to maintaining a successful workout program as the New Year approaches.

Drive Your Competitive Desire

The power of getting fit together, lies in human nature’s innate desire to push ourselves harder and further when alongside other individuals. According to recent research from Michigan State University, the best workout environment is one where you have someone to push you to work harder. The study found that people who exercised with someone worked out 24 percent longer than those who worked out alone. Michigan State University (2011, May 19)

Working out in a small group setting, there will be days when you’ll be the inspiration and there will be days when you’ll be inspired. The true power of working out in a small group is the synergy that develops as you and your workout buddies train side-by-side, commit to better yourselves individually and celebrate each other’s victories together. Working out in small group training setting is not about beating the person next to you. It is about exceeding your own potential one day at a time and encouraging those around you to do the same.

Socialize with Active-Minded Individuals

Rather than surrounding yourself with bonbons and eggnog this holiday season, join a PACK of fitness-minded people who value a healthy lifestyle to close out the year. A small group personal training environment will equip you to stay motivated and on track for successfully meeting your fitness goals. By joining others in your quest of reaching your goals, the experience can become less of a task and more of a social event where you catch up with your workout buddies and decompress from a busy work day in-between chest press reps and squat jumps. Before you know it, your workout is over, you’ve burned thousands of calories and you’ve fulfilled your need for socializing.

As you embark on closing out 2011 and setting new lifestyle goals for 2012, energize your workout and your attitude with small group personal training at Fitness Together. Enjoy pushing yourself to fitness levels beyond your imagination, enjoy the companionship of working out with like-minded individuals, and enjoy the accomplishment of looking better, feeling better and performing better. Join Fitness Together’s small group personal training today to be a part of the pack, but not lost in the crowd.

Fit BODY: Fit BRAIN

Tue, 21 Jun 2011 16:28:00 -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.

Three Personal Trainers' Resolutions to Inspire You

Wed, 18 May 2011 11:21:00 -0500

Do personal trainers think resolutions are worth making? What do they resolve to change in themselves? We asked three trainers how they seek continual self-improvement, which is always a priority even if you're not trying to lose weight.

“Every December I list three or four big-picture goals and map a plan to achieve them one by one over the course of the year. I like to include both business goals (like earn a training certification in a new method, or do a really challenging climb or race) and personal milestones (like learning a new language). I challenge myself to make these goals very pie in the sky. The first time I did that, I thought, ‘These are too hard to achieve,’ but then I achieved all of them and it was extremely gratifying. Dream big!”

– Sean B.

“I resolve every year to refocus on why I really became a personal trainer — to help people get and stay healthier and happier, not just physically change their appearance. As a trainer I find that recommitting to this resolution every year inspires me to be a real change agent for my clients. To do that, you have to really believe in the fact that you’re not just creating workout regimens for people. Gyms were originally known as ‘health clubs,’ and health is the larger goal for most clients, even if they come in to lose weight.”

– Chris S.

“I avoid making resolutions simply for the sake of it because that feels arbitrary to me. Instead, I set specific goals when I notice that I need to improve in a particular area. For example, at certain age milestones in life, the body naturally tends to lose muscle mass. I adjust my training regimen accordingly, so I can continue maintaining the physical abilities I want to have for the activities I enjoy, as well as the healthy weight where I feel best.”

– Karen L.

Need help making your own resolutions attainable and sustainable? Ask us about a personal training session today or talk to your Fitness Together trainer about your bigger dreams and goals in your life. Our trainers have the knowledge and expertise to help you zero in on the right resolutions and goals for you right now — and improve your self, not just your shape.

Top 10 Eating Strategies for Permanent Weight Loss

Tue, 17 May 2011 10:06:00 -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.

Come Bounce!

Tue, 10 May 2011 05:51:00 -0500

Come by the Fitness Together booth this Saturday 5/14/11 from 10-2pm at Bounce!

"As part of the City of Coppell's "Health and Wellness" initiative, we bring you Bounce! If your kids love bounce houses, inflatable slides, bungee trampolines, balloon animals and face painting ... they'll really love Bounce! This event is one your family will enjoy with every jump, slide and bounce. Pack your lunch, picnic blankets and LOTS of energy for this afternoon of action and live entertainment! Free hot dog meal (while supplies last)!"

The event will take place at the Wagon Wheel Park. See you there.

It’s a Beautiful Day for a Strength Workout

Wed, 04 May 2011 11:09:00 -0500

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

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

Stay on track this summer with the helpful tips in this Q&A with certified personal trainer and Owner Operator of Fitness Together – location/s, Owner first and last name.

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

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

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

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

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

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

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

1. Full-body exercises/Compound Movements

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

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

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

3. Intervals

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

Q. What are the benefits a hiring a trainer?

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

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

Physical Activity in Your Daily Life

Mon, 25 Apr 2011 10:28:00 -0500

At Home
It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:

Do housework yourself instead of hiring someone else to do it.
Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
Walk or bike to the corner store instead of driving.
When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
Stand up while talking on the telephone.
Walk the dog.
Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
Stretch to reach items in high places and squat or bend to look at items at floor level.
Keep exercise equipment repaired and use it!

At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...:

Brainstorm project ideas with a co-worker while taking a walk.
Stand while talking on the telephone.
Walk down the hall to speak with someone rather than using the telephone.
Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
Walk while waiting for the plane at the airport.
Stay at hotels with fitness centers or swimming pools and use them while on business trips.
Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
Participate in or start a recreation league at your company.
Form a sports team to raise money for charity events.
Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
Schedule exercise time on your business calendar and treat it as any other important appointment.
Get off the bus a few blocks early and walk the rest of the way to work or home.
Walk around your building for a break during the work day or during lunch.

At Play
Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:

Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
See the sights in new cities by walking, jogging or bicycling.
Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
Play your favorite music while exercising, something that motivates you.
Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
Join a recreational club that emphasizes physical activity.
At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
When golfing, walk instead of using a cart.
Play singles tennis or racquetball instead of doubles.
At a picnic, join in on badminton instead of croquet.
At the lake, rent a rowboat instead of a canoe.

Tips to Wake Up Fresh in the Morning

Thu, 21 Apr 2011 08:52:00 -0500

After getting up in the morning if you find yourself quite tired then there are various other reasons attributing to it. The following reasons will help you to understand as well as to avoid it and to get a quality sleep.

If you are inconsistent in your sleep schedule then it could hamper your sleep cycle. When your sleeping time varies from weekdays to weekends, then you are inconsistent.

Improper functional activity can reduce your energy considerably. When you find yourself bored, then try something new, which can help your energy to boost up.

When you are anemic then it prevents the traveling of sufficient oxygen through your whole body. It could easily make you tired. So consult with your doctor to become aware of your present condition & then he will definitely help you to improve such condition.

Not getting enough sunlight can leave an impact over the releasing of energizing chemical serotonin. It mostly happens with people involved in a desk job or working in an artificial light. As per the WebMD at least 20 minutes of outside time can change your energy level noticeably, which will help you in your sleep.

Getting enough exercise is also considered useful for boosting up your energy level. Research shows that getting exercise helps you to recover from your fatigue. So next time when you are thinking for napping, just overcome such thinking & get some exercises.

If you are feeling stressed all the time, it could affect your sleep. To get rid of such anxiety yoga, meditation, exercise could also help you.

Stress related hormones like adrenaline and cortisol will give up an initial boost but gradually they will wear you down as your inner monitoring systems will be continuously in an alert state. People suffering from chronic stress gradually get drained of all the energy and there comes a stage where they are no longer able to cope with any problems in life. Yoga , Meditation are some of the most effective measures of dealing with stress. They will help in improving your sleep pattern and will make your brain more focused.

When you are low in energy then chopping off your coffee could be tough. However caffeine could also leave a negative impact on your sleep. So try not to have caffeine within six hours before going to bed.

Creating REAL CHANGE: How to form positive habits and a NEW YOU!

Wed, 20 Apr 2011 12:36:00 -0500

Ever wonder why some people get great results from their workouts or their normal eating routine? What makes them different? How do they do it? Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly patients, feeding the teenagers each evening and there are many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot halfway in the water, or half way to a commitment. Well, now’s the first of the year and time to make some positive changes to your lifestyle.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick two more! Before you know it you are on your way to a new you.

I knew a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth. What did she do? She found a few charities that the staff could get behind and at every party they decided to donate $1 in that person’s name instead of buying and eating cake. At the end of the year they had over $1000 for charity and celebrated an end to eating cake!

It’s hard to change your diet overnight, but you can form one or two new habits every month and change your life. Try eating healthier tips such as these: ½ a sandwich instead of a whole at lunch. Swear off fried foods. No soda. One piece of fruit per day. Cut-back or eliminate the alcoholic drinks.

Maybe you can’t workout every day, but an easy way to start is to find a buddy or co-worker and walk together at lunch. Then make sure you go out every day. If the weather’s bad – look for an indoor mall or other enclosed facility. After you’re in the habit of going 5 days a week, carve out some time each Saturday when you take a walk. Select a time of day (maybe first thing in the morning) when you don’t have conflicts or distractions and you know you can always get it done. Before you know it you’ll be out walking 6 days a week. Then, find that special time for walking on Sunday.

There are indeed things that you can control in life that will make you healthier and ultimately happier. Start with only 1-2 things that you can control and then go to work on them. You’ll soon see your world change!

Flat Bellies: Tips That REALLY Work

Mon, 18 Apr 2011 09:26:00 -0500

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

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

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

What really works to get rid of stubborn belly fat?

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

Three Tips for a Flat Stomach:

Eat a nutritious, calorie-controlled diet. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruits and vegetables, whole grains, lean protein, and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid, and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate.
Daily cardio exercise. Calorie-burning cardio exercise is one of the best ways to target stubborn belly fat. This is because stomach fat is more metabolically active and when you exercise, you target that area for fuel. What’s more, when you burn those calories up, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define.
Strength training. While you can’t “spot reduce” belly fat, you CAN strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as crunches. This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury.

Go Outside Your Comfort Zone

Wed, 13 Apr 2011 11:47:00 -0500

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 Workouts

Wed, 13 Apr 2011 11:42:00 -0500

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!

How to Get the Most from Your Workouts!

Wed, 19 Jan 2011 11:31:00 -0600

How to Get the Most from Your Workouts!

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

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

Most likely, you’re doing your cardio workout after your weight lifting. This is very common as many trainers or health clubs instruct clients to structure their workouts that way. The best practice is to immediately transition to either a piece of cardio equipment or go for a long, brisk walk after you’ve stretched or cooled down. This takes advantage of an elevated metabolic state and lower amounts of available calories and sugar, forcing your body to burn fat as a fuel. Don’t wait to do it later in the day because but you will have missed that great opportunity that happens right after your workout has finished. Do your cardio while all the right pieces are in place to burn fat.
On ‘non-workout’ days, it is critical that you exercise. Whether it is a run or brisk walk or swim, you need to try to keep the calories burning. And the earlier in the day the better. Why? Because you start the fire burning again! It generally takes a day or two to recover to a resting state, but if you keep the body moving, you will condition your body to burns at a higher metabolic rate forever!
If you are able to shock your body with a brief sprint or two (climb a few sets of stairs without resting!) or some pace changes in your normal walking (go fast 30 seconds, then EZ for 60, then repeat), you are getting your metabolism back on track from the previous day’s workout. Nothing is going to replace an active workout in the gym, but you can help encourage better results by staying active. Even the Surgeon General said that a 60 year old woman should workout DAILY for an hour to stay fit.
This new year, work at daily workouts. Warm up to it, even 20-30 minutes at a time. 2-3-4 days in the studio, 2-3-4 days on your own and you will have the body (and energy and vitality) you’ve always dreamed about.
After your workout, try to wait at least 45 minutes before eating carbohydrates, especially any ‘sugary’ drinks. If you must eat, try something like a whey protein shake with very few carbs in it. Definitely stay away from bagels, toast, cereal (even fruit) for a while post-workout. This can potentially turn your body away from burning fat by providing an easier, faster fuel.

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

You don’t have to revamp your New Year’s workout routine on your own! A personal trainer from Fitness Together will develop a 1 on 1 workout specific to your goals and needs. They will also provide Nutrition Together, nutritional counseling that complements your workout plan. To find the nearest Fitness Together location and to learn more, go to http://corp.fitnesstogher.com.

Summer Shape-Up Strategies for a Fit, Healthy Body

Wed, 19 Jan 2011 11:25:00 -0600

Summer Shape-Up Strategies for a Fit, Healthy Body

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

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

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

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

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

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

SPRING TRAINING: Perfect Timing for Getting in Shape for Fall/Winter Athletic Events

Tue, 18 Jan 2011 11:28:00 -0600

SPRING TRAINING: Perfect Timing for Getting in Shape for Fall/Winter Athletic Events

You’re probably not thinking about pumpkins, Halloween lanterns, turkey day, or Christmas dinner just yet. However, now is exactly the time to start cementing your training plans for fall/winter aerobic athletic events such as triathlons, marathons, half marathons, 10Ks, and 5Ks. Here are four tips for reaching next season’s cardio fitness event goals:

Go to www.active.com and sign up for a race. This simple act of commitment will give you a set goal and a time frame for allowing you and your trainer to get your training plans in order. Perhaps your goal is to finish a marathon in four hours or less if that’s faster than your personal best from another marathon you’ve run. Or maybe your objective is to walk a turkey trot 5K on Thanksgiving with the goal of simply crossing the finish line with a smile on your face. Regardless of what you set out to accomplish, just make sure that it is specific (a set time and place) and doable (a realistic aspiration).
Map out a training plan with your trainer. There is plenty of time to get in shape to attain your athletic event goal. The secret to successful training lies in staying motivated, training smart and safely (not over-training or under-training), and maintaining proper nutrition. A personal trainer can help you design this long-term training routine depending on the type of event you’ve signed up for.
Follow a nutrition program that’s right for you. If you’ll be participating in a long endurance event such as a marathon, Ironman triathlon, or long-distance cycling event, your diet is an exceptionally important part of the training equation for promoting peak performance. Proper nutrition and hydration can make or break your race. In a nutshell, here are the components of a training diet for endurance athletes:

Carbohydrates (whole grains, fruits, vegetables) should make up about 60% to 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for this type of athlete.
Lean protein (lean meat, poultry, fish, beans, nuts, low-fat dairy) should make up about 15% to 20% of your total daily calories.
Healthy fats (fatty fish, extra virgin olive oil, avocado, nuts, and seeds) should make up about 20% to 25% of your total daily calorie intake.
Proper hydration is essential. Hydrate before, during, and after your exercise training bouts. Beware of over hydrating. During your event, your fluid intake should match your sweat rate.

Stick with your training plan and keep journaling your progress. Start out slow and watch your endurance build as summer passes and fall approaches. Building up your endurance slowly and monitoring your progress is key to staying injury-free and motivated.

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A Fitness Together trainer will develop a program designed to get you to next season’s endurance events in the best shape of your life. You’ll also receive Nutrition Together, nutritional counseling through the Nutrition Together program, which will complement your workouts. Whether you’re already participating in regular aerobic endurance events or if you haven't even seen a pair of running shoes in 10 years, YOU CAN train smart and safely to reach next season’s cardio fitness goals. To find the Fitness Together studio nearest you, visit http://corp.fitnesstogher.com. Believe in yourself and YOU WILL cross the finish line!

Tips for Avoiding Holiday Weight Gain

Mon, 29 Nov 2010 15:28:00 -0600

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

How Much Weight Do We Really Gain?

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

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

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

Five Tips for Fending Off Holiday Weight Gain

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

The Gift of Health

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

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

Talking Turkey!

Tue, 23 Nov 2010 09:57:00 -0600

Did you know that ninety-five percent of Americans surveyed by the National Turkey

Federation eat turkey at Thanksgiving?

Skinless, white meat turkey is a superb lean and light protein source, so here are some turkey

tips:

Consider purchasing a fresh turkey from your grocery store. It’s

defrosted and there is no added fat or sodium! (Fresh turkey should be

firm to the touch.)

Plan on a half-pound serving per person.

Roast your turkey at a minimum oven temp of 325 ºF. A whole turkey

is done when the internal temp reaches 180 ºF.

Leave the skin on while roasting, remove before serving.

For added color and nutrition in your gravy, roast with added carrots,

celery, onion and garlic. (Baste turkey but try to keep the opening of

the oven door to a minimum.)

Lighter gravy recipe:

*Strain broth from roasting pan and pour into a shallow pan and

freeze for a few minutes.

*Remove fat layer (fat rises to the top and can be removed with a

kitchen spoon). You can also use a gravy fat separator cup

available at most cooking supply stores.

*Bring 2 cups of strained and defatted broth to a boil. Dissolve 1

Tbsp corn starch in 2 Tbsp water and add slowly to broth. Bring

back to a boil, remove from stove and serve hot.

A HAPPY and HEALTHY Thanksgiving from all of us at Fitness Together!

'Tis the Season to Be Jolly and FIT

Mon, 22 Nov 2010 11:13:00 -0600

While the holidays can be a joyous time of the year, they can also be disastrous for our fitness and healthy eating routines. 'Tis the season for shopping, cookie baking, decorating, and parties—lots of parties with rich food everywhere. Do you ever wonder why some people manage to stay vibrant, happy, and fit over the holidays, appearing to let holiday stress roll off them like the rooftop icing on the gingerbread cake? You can be one of these holiday fitness success stories, too. Here are some simple tips to add sparkle to your holiday cheer by giving yourself the gift of health this season.

Three Tips for Sticking to Your Fitness Routine

During this oh so hectic time of year, a personal trainer can be very supportive. You can make a contract with a trainer to plan and be accountable for your fitness routine using a triple-pronged approach: daily cardio; strength training at least three days a week; and eating healthy, eating light, and eating often. Let’s take a closer look at the three pieces of a good fitness routine and see how you can work them into your holiday schedule.

1. Daily cardio. Set a regular time every day to get those sneakers on and get out there and move a little! No marathons required. Just a thirty-minute dog walk, a few flights of stairs, or an extra few loops around the shopping mall will make a huge difference in balancing out your calories and shaving off stress. Your daily cardio will also give you energy, which will help keep your holiday demeanor bright.

2. Strength workouts. If sticking to your regular workout regimen during the holidays seems daunting, think of it this way: Carving out that time for you, and just for you, will not only help keep you healthy and fit but bring back routine into a time of year that lacks routine—often with negative health consequences. By making a commitment to keep your fitness up, you’ll benefit both physically and mentally. Impress your family and friends by looking and feeling your best this holiday as a direct result of maintaining your workout regimen and staying accountable to your trainer.

3. Nutrition. The holidays are not a good time to try and lose weight! A much more realistic goal is to simply maintain your fitness level and body weight. You can accomplish this goal by planning ahead to enjoy small portions of your favorite holiday treats while eating healthy and light most of the time. Balance out those extra calories by maintaining your daily cardio and strength workouts so that you can partake in the holiday festivities without any deprivation.

Make a plan to stay accountable during this “dangerous” six-week time period and when the New Year rolls around, you’ll have given yourself and your family the gift of staying vibrant, happy, and fit over the holidays, which is ultimately the best gift of all—the gift of good health!

Fitness Together can help you with your holiday fitness and eating routine. Contact Fitness Together today to set up a personal training program. Additionally, our programs include Nutrition Together, a customized eating plan to help you maximize the benefits of your workout and stay on track during the holiday time period. Go to fitnesstogether.com to find the location nearest you.

Got CHOCOLATE Milk?

Thu, 11 Nov 2010 09:05:00 -0600

The perfect food for fitness . . . who knew? The best sports drink around for after exercise is not a high-tech scientific concoction like Gatorade or Powerade but instead . . . plain old chocolate milk.

That’s the buzz from a study published in the International Journal of Sport Nutrition and Exercise Metabolism. The British researchers found that chocolate milk did a better job at rehydrating and replenishing the body post-exercise.

Why? Because chocolate milk has more potassium and other electrolytes—in far greater quantities than in sports drinks—plus key nutrients like calcium and vitamin D not found in sports drinks. What’s more, chocolate milk contains the perfect balance of carbs and high-quality protein—excellent nutrition for replenishing muscle glycogen and promoting muscle growth. Just be sure to make your chocolate milk low-fat . . . Moo

Diabetes & Cardiovascular Disease: How To Reduce The Risk?

Thu, 14 Oct 2010 00:00:00 -0500

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

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

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

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

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

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

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

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

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

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

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

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

University Of Leicester

A member of the 1994 Group of universities that share a commitment to research excellence, high quality teaching and an outstanding student experience.

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

University Of Leicester

Waist Size More Important Than Weight

Tue, 12 Oct 2010 00:00:00 -0500

If we could take only one measure, it would be the waist. It's not what you weigh that's important, but where the weight is. For most of us, we would be better off if we stopped jumping on the scale every day or week and, instead, pulled out the measuring tape and tracked our "weight" by our waist measurements.

A nine-year study recently found that regardless of weight, not only do older people with extra large waists double their risk of dying sooner, but the link is strongest in normal weight women!

If you're a woman your waist should be no more than 35 inches (doesn't matter how tall or "big boned" you are). For a man, the maximum is 40 inches. We can be even more specific in recommending that waist size should be no more than 50% of your height in inches to the maximums above. So, if you are 5'5" tall, your waist should be no more than 32.5 inches.

To keep belly fat down, implement a program of regular exercise 3-5 days a week. A great place to start is with a walking program most days of the week (you've heard of getting in 10,000 steps a day), along with some resistance exercise 1-3 days a week.

As good as apples are for us, we definitely don't want to look like one!

HealthWatch: Vitamin D And Weight Loss

Thu, 23 Sep 2010 00:00:00 -0500

Adequate Levels Of The "Weight Loss Vitamin" Can Be Obtained Through 10 Minutes Of Sun Exposure Each Day

Our body controls its weight through a balance of appetite, hunger, and metabolism. These all operate best with the proper intake of vitamins. In fact, all vitamins play a role in maintaining weight, but new research says it's vitamin D that may actually help you lose it.

Vitamin D is produced naturally by our bodies during exposure to sunlight. But the nutrient has recently been dubbed a "weight loss vitamin" after a newly-conducted study showed it to be helpful when trying to shed a few pounds.

Researchers found women with low levels of the nutrient were, on average, 16.3 pounds heavier than those who were vitamin D sufficient. Yet Good Housekeeping's health director Toni Hope explained that the exact cause of this phenomenon still has not been confirmed.

"Researchers believe that vitamin D may slow down the growth of fat cells," Hope said Wednesday. "Though it could be the fat cells are simply trapping the vitamin so it's not circulating through tje blood."

Summer weather undoubtedly brings many people outside into the sunshine, and some say higher levels of the nutrient -- due to increased sun exposure -- is why we tend to weigh less in the summer.

CBS 2's Dr. Holly Phillips cautions that vitamin D levels should not be used as an excuse for extreme sunbathing. A mere 10 minutes of exposure provides a sufficient amount of the nutrient.

Vitamin D can also be obtained from certain foods, such as fish, milk, eggs and fortified orange juice. Hope added that the nutrient also comes in a supplement form.

"Experts are recommending 1000 IU of D-3 a day for adults," Hope said.

Hope feels the benefits of adequate vitamin D levels go beyond weight loss.

"It could help prevent various kinds of cancer, including breast cancer, high blood pressure, Alzheimer's disease and other problems," she said.

Vitamin D deficiency tends to be common in people with darker skin, as well as among the elderly and those who are overweight. Doctors can perform a simple blood test to check for the condition.

Source: Dr. Holly Phillips

Desk Jobs Are Bad For You

Mon, 20 Sep 2010 00:00:00 -0500

So don’t exacerbate the problem by working out incorrectly. I had a horrible experience the other day for the first time in years I went to work out in a regular gym. And like a bad movie playing over and over it was awful. I spent an hour working out and I did not see too many people exercising correctly. I felt like I was in the gym in 1980.

There is an even bigger problem. Gym goers have fallen in love with the wrong exercises. Sadly, al lot of people go to the gym, do a few sets of bench press, curls, and hop on a bike. What’s wrong with this? The truth is that working all day in a seated position results in short hip flexors, short pecs, and short biceps. It is due to the posture adopted while seated. This is why Americans suffer from low back and neck pain.

Just look at what comprises seated posture in front of a computer. The hips are flexed, the arms bent, and the shoulders are forward. If you are going to the gym your objective should be to reverse the effects of hours of seated posture not magnify it. What you really need to do is exercises that strengthen the muscles that keep our shoulders back. You need more rowing exercises. Secondly we need exercises that stretch the hip flexors. Third you need to make sure all arm work is done through the full range of motion to not reinforce shortening. The forward head and rounded shoulders that come from aging are not by accident. They are a result of the way we live and work.

One of the goals of any exercise program is to reverse the signs of aging. The real key is understanding that the muscles you can’t see in the mirror (the ones in the back) are the ones responsible for making sure you don’t end up looking like grandpa and grandma.

Four Rules of Fat Loss

Tue, 14 Sep 2010 00:00:00 -0500

If you are having trouble with your weight then you are not alone. A study by the National Center for Health Statistics predicts that 100% of all adults could be classified as overweight or obese by the year 2048. 100%! That is an astounding number and it is even more upsetting when you realize that it is our children we are talking about. Let’s start getting our weight under control now so we can enjoy the holidays and start teaching important lessons to our children so we can ensure that they will have a long and healthy life.

Follow these Four Rules of Fat Loss:

*Increase your activity level.

-Studies show that those participants whose activity levels remained high did not gain weight and some even lost weight during the holidays. Take the stairs instead of the elevator, take the kids to the park instead of watching TV, put down the Wii and go play the actual sport. Exercising with your kids is a great way to spend quality time and to teach them healthy habits that will last a lifetime. Don’t use the holidays as an excuse to skimp on your workout routine. If anything, step it up a notch as the holiday parties are much more fun when you are feeling good about the way you look!

*Control your portions.

-Of course you will want to enjoy the Halloween treats and Thanksgiving classics and you should. Just keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline. If there is a particular Halloween candy that you just can’t resist, don’t buy a huge bag and keep it in the house. Buy treats that are not your favorites to give out and treat yourself to one or two of the ones that you like. On Thanksgiving if it’s the pumpkin pie you love, don’t stuff yourself with the crackers and cheese that you could eat anytime. Save your calories for the ones you really want.

*Don’t starve yourself.

-A big mistake though is to “save” your all of your daily calories for that one big meal later in the day. Never do that. Eat breakfast every day and some small snacks so you are not starving by the time dinner comes. If you starve all day you are setting yourself up for failure. Studies show over and over that those who skip breakfast and don’t snack end up overeating at dinner and are more likely to gain weight. It is important to keep your metabolism running high all day and you accomplish that with small meals eaten frequently throughout the day, even during holidays!

*Start strength training tomorrow.

-Strength training is the number one way to increase your metabolism. By adding lean muscle tissue your body will burn more calories every day, even at rest! The reason your metabolism slows as you get older is that you lose 1-2lbs of lean muscle per year. For every pound of muscle that you lose you will most likely add a pound of fat and lose a percentage of your metabolism. The good news is you can reverse this process with as little as 30 minutes of strength training performed 3x/week. Even better it will improve everything from your tennis game to your mood to the way you look in your bathing suit! It’s not about big muscles and bulk as strength training has come a long way in the past few years. Think more Michael Phelps and Dara Torres and less Arnold Schwarzenegger.

By following the Four Rules of Fat Loss you can minimize or eliminate holiday weight gain and get started on the track of long term weight control and fat loss and that means Happy Holidays for everyone!

Six Healthy Habits for Living Longer

Mon, 13 Sep 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.

Strength Training and Fibromyalgia

Thu, 09 Sep 2010 00:00:00 -0500

Strength Training and Fibromyalgia

If you have fibromyalgia, the idea of any type of exercise may make you want shrivel up in despair. True, exercise can be painful, especially on those tender muscles and joints, but exercise is actually one of the most beneficial treatments for fibromyalgia symptoms. Exercise of any type has been proven to help lessen your pain, strengthen your muscles, and make your daily life a little bit easier. Strength training in particular has been receiving a lot of attention from fibromyalgia sufferers. If you are suffering from fibromyalgia pain, learn more about strength training and how it could help to reduce the intensity of your symptoms.

What is Strength Training?

Strength training is a type of exercise that involves using your muscles to lift extra pounds. Over time, you lift increased amounts of weight in order to develop your strength and endurance. Strength training is typically done with free weights (like barbells and dumbbells) or on strength training equipment designed to target specific areas of the body. However, more and more strength trainers are using stretchy resistance bands to increase their muscle strength . Strength training without weights is also popular. Just use the resistance of your own body.

Strength training targets all the major areas of the body, including the arms, legs, abdominals, back, shoulders, and chest. There are specific strength training programs and exercises designed to work out particular muscles in these body parts, and they are usually done in sets, ranging from 8 to 12 repetitions for each set. In between sets, a rest is taken in order to allow the muscles to recuperate.

Strength Training vs. Weight Training

When we envision strength training, many of us picture men and women with rippling muscles lifting huge barbells. This is not the type of strength training that is advised for people with fibromyalgia. Instead, strength training for fibromyalgia sufferers is focused on developing increased strength, endurance, and muscle tone throughout the body – not those huge, bursting muscles. Fibromyalgia sufferers who wish to strength train should not be concerned with the amount of weight they can lift, but rather that they lift small amounts of weight regularly and correctly.

Benefits of Strength Training for Fibromyalgia Suffers

Strength training is highly recommended for fibromyalgia sufferers because of the wide variety of benefits it can offer. Recent studies performed by Harvard University have shown that a progressive regimen of strength training helps to reduce the symptoms of fibromyalgia. Specifically, weight training helps to increase muscle strength and muscle mass, however, benefits of strength training also include:

Strength training helps to reduce muscle pain and stiffness by encouraging daily use of all body parts.
This type of training helps to improve your overall fitness level, increasing your energy and reducing your fatigue.
Strength training has been shown to improve sleep habits, allowing you to fall asleep faster and remain in deep sleep longer.
Exercise of any type can help to improve your mood and alleviate symptoms of depression.

Strength training can also provide a number of other important benefits, like increasing your metabolism by up to 15% and reducing your risk of osteoporosis, a debilitating bone illness.

How to Strength Train

The good thing about strength training is that it is safe and effective for practically anyone. Even if you are not in the greatest of health, you can still begin a moderate strength training routine and see amazing benefits. Strength training is most beneficial when combined with both a stretching and aerobics routine. However, strength training on its own will also help to reduce your symptoms.

Before Starting Strength Training:

Before you start your strength training, consult with a health care professional to see if your muscles are up to it. Once your health care provider gives you the go ahead, you will need to find out about the specific exercises performed in strength training routines. Instructions and tips on strength training are available at your nearest gym or in exercise books and manuals at the library. If you can afford it, you might want to hire a professional trainer who can show you the techniques as well as any equipment you might like to use. Before working out for the first time, practice the techniques in front of a mirror, without using any weights. This will help you get a feel for the movements.

While Strength Training:

When you first start strength training, remember to start with the smallest weight or just use the weight of your own body - you do not want to overstress your body on the first time out. Don’t focus on lifting a lot of weight; instead, focus on performing the techniques correctly, ensuring that you maintain good posture. Remember to breathe - breathe in as you lengthen your muscles, and breathe out as you contract your muscles. Start with only 3 to 5 repetitions of each exercise, fewer if you feel tired. Gradually increase the number of repetitions, until you can perform 10 to 12 repetitions. Try to do 2 or 3 sets of 10 to 12 repetitions before increasing your weight. Remember to rest in between sets

Tips to Stay Healthy During Strength Training

When done properly, strength training can be very beneficial to fibromyalgia sufferers. This type of exercise can increase flexibility, endurance, and make everyday tasks like shopping and climbing stairs a lot easier. Here are some tips on how to keep your strength training safe and enjoyable:

Always do some light stretching before you strength train. This will prevent muscle strains and sprains and get your muscles warmed up.
Drink water as you strength train. Water keeps you well hydrated, preventing muscle cramps.
Avoid using weights or machines that you have to grip tightly. This could put extra stress on your muscles and joints.
Always progress slowly. Start out doing just a few minutes of strength training exercises. Gradually work up to 20 minutes, three times a week.

http://www.fibromyalgia-symptoms.org/fibromyalgia_strength_training.html

American Council on Exercise (ACE) Research Study Finds Toning Shoes Fail to Deliver on Fitness Claims

Wed, 08 Sep 2010 00:00:00 -0500

The American Council on Exercise (ACE), America's leading authority on fitness and the largest non-profit fitness certification, education and training organization in the world, today released the findings from an independent research study on the effectiveness of popular toning shoes including Skechers Shape-Ups, MBT (Masai Barefoot Technology) and Reebok EasyTone. The study, one of the first from an independent organization, enlisted a team of researchers from the Exercise and Health Program at the University of Wisconsin, La Crosse, and found no evidence to suggest that the shoes help wearers exercise more intensely, burn more calories or improve muscle strength and tone.

"Toning shoes appear to promise a quick-and-easy fitness solution, which we realize people are always looking for," says ACE's Chief Science Officer Cedric X. Bryant, Ph.D. "Unfortunately, these shoes do not deliver the fitness or muscle toning benefits they claim. Our findings demonstrate that toning shoes are not the magic solution consumers were hoping they would be, and simply do not offer any benefits that people cannot reap through walking, running or exercising in traditional athletic shoes."

Tosee the rest of the article go to:

http://www.fit-pro.com/ME2/dirmod.asp?sid=FF207CE2F19B4BB581AF246515B1B81D&nm=03+-+News&type=news&mod=News&mid=9A02E3B96F2A415ABC72CB5F516B4C10&tier=3&nid=5AA01AB2DC1B4F6A8E77F4EB93F67C53

The Skinny on Your Waistline

Tue, 07 Sep 2010 00:00:00 -0500

We all want to decrease the size of our waistline. Unfortunately, the body loves to store fat in the abdominal area. So, the best thing to do is abdominal exercises… right?

Wrong! You see people do crunches, side bends, weighted machine crunches, spastic bench crunches (you know, that guy who has his feet attached to the decline bench and flings himself up as if he is having a seizure), and many other crazy moves to burn that belly. The bad news is you can’t spot reduce. This means just because you are working the abdominal muscles, you aren’t burning fat in that particular area. The good news is you are strengthening important core and stabilizing muscles and burning overall calories, which means with a consistent strength training routine, your body will be more defined once you have lost the extra body fat. The body burns fat from where it wants to. The only way to burn extra body fat is to increase your activity level and develop a proper nutrition program for weight loss. Here are a couple steps you can take to flatten your tummy.

Establish a solid nutrition program. Make sure this is a balanced program with good food choices that incorporate healthy carbohydrates, proteins and fats. Most Fitness Professionals can help you establish a proper meal plan, or you could take a cooking class on how to prepare healthy meals. There are all kinds of things you can do to improve your diet. All you have to do is make a decision to change. Do not underestimate the importance of eating healthy!

Develop a strength-training program that focuses on functional movements including core, balance, and total body exercises. This will increase the intensity and work all muscle groups, which will reward you with a rock hard body! It never hurts to get a little help. When you contact us at Fitness Together, we will help establish a strength-training program specifically for you. On your own you may strength train for twelve weeks but not see any results. Too many people don’t know how many repetitions they should be doing, how many sets, or what exercises. The fact is, everyone is different and your strength-training program should be based around your goals, fitness level, and any limitations you may have. So, do yourself a favor and ask us for help.

These are not brain busting ideas, but have you been exercising for some time now and still not seeing the waistline you want? Chances are you need to change it up. Your exercise routine probably needs to be adjusted, and let’s face it, everyone can improve his or her eating habits. If everything is dialed in, you should notice changes within 8 to 12 weeks. If you’re not seeing results after this period of time, you need to take a look at what you are doing and make some adjustments.

Weight Loss, & Healthy

Tue, 07 Sep 2010 00:00:00 -0500

We all want to be at a comfortable weight for the sake of our health and our appearance. But isn’t our health really the most important aspect of our weight? Weight loss alone does not necessarily mean that our health improves according to a study in the official journal of the American College of Sports Medicine.

Enette Larson-Meyer, Ph.D., R.D., FACSM, directed 36 overweight (not obese) adults to participate in one of three programs during a six-month intervention: diet alone, diet plus exercise, or a weight-maintenance program (control group). The diet-only and weight maintenance groups were instructed not to change their physical activity regimens during the six-month period.

Although both the diet and diet-plus-exercise groups lost weight during the course of the study – around 10 percent of total body weight – only the exercising individuals improved their internal fitness in addition to their waistlines.
“We saw marked improvements in cardiovascular fitness, blood pressure, insulin sensitivity and cholesterol levels in the individuals who regularly exercised,” Larson-Meyer said.

“Weight loss was a nice ‘side effect’ for these patients – but it’s the internal health improvements that will be most important to exercisers in the long run.”
Participants in the exercise group performed structured aerobic exercise – such as walking, running or stationary cycling – five days per week for around 50 minutes each session. These exercise prescriptions match ACSM’s recommendation for at least 250 minutes per week of physical activity for weight loss.

Men in the study burned around 500 calories each exercise session and women burned around 400 – approximately 12.5 percent of their daily caloric needs. Participants were allowed to choose their own exercise type and intensity according to what activities they enjoyed, as long as the intensity level fell between 65 and 90 percent of their maximal heart rate.

Larson-Meyer says this self-selection was important, as “some (study participants) preferred a higher heart rate and enjoyed shorter exercise sessions, while others liked a more leisurely pace – even knowing they would have to exercise longer.”
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

5 Ways to Break Out of a Weight Loss Plateau

Fri, 03 Sep 2010 00:00:00 -0500

You're eating right, exercising, and yet you are no longer losing weight. You've hit a plateau. Plateaus are common to anybody who's been on the same diet and exercise plan for a while

Move More

Be more active even beyond your workout.. The FDA's Dietary Guidelines for Americans 2005 recommends a minimum of 30 minutes of physical activity most days of the week to maintain health, and at least 60 minutes to help manage body weight. If you're going to the gym four times a week, that leaves you with three days where you still need to be active. Walking is the best exercise for those "off" days. It's gentle enough to allow your body to recuperate from the heavy workouts at the gym, but still raises your metabolism to carry on the weight loss. Get a pedometer and aim for at least 8,000 steps a day. You'd be surprised to learn most people barely make 4,000. Office workers sometimes stay under 3,000. Activity is the key. "You can walk at a brisk pace, ride a bike (but be sure you are working at this little bike ride), swimming, tennis, even golf (forget the cart) are all ways to keep your body moving and increase the energy you are burning.

Shake Up Your Workout

It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely. Are you doing the treadmill for an hour every day? Give it up and enroll in a kickboxing class instead. Doing the stationary bike? Switch to the Stairmaster. Or try playing with the intensity of the workout. Add one minute intervals at a high speed or incline (not both) followed by three or four minutes at a lower intensity. If you've been working alone, it may be a good idea to enlist the help of a workout buddy or even a personal trainer. Whenever you change a workout routine your body will respond by dropping fat/weight. Many people do not work hard enough. You need to understand it isn't only the kind of activity you are doing but the frequency, the duration of each exercise session, and the intensity during your session. A little walk in the park is not exercise necessary to drop weight. People come to me and say, I ride my bike every night with my 4-year-old and I am not seeing any changes in my body. They need to keep the 4-year-old home while they ride hard for an hour and then come back for a cool down with their child.

Pump It Up

A common mistake women make is skipping weights because of the fear they would look "bulky." Truth is, women lack the testosterone needed to develop large muscles. Done appropriately, weight training can break a plateau faster than any other method. According to Wikipedia, "The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting. Moreover, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss." The increase in metabolism rate is immediate and it can be as significant as 10 percent. "It takes more energy to maintain healthy muscle than fat. This way you are burning calories while you sleep! Also, if all you are doing is doing cardio and dieting you will be flabby. Skinny flab is just as unattractive as fat flab. If you've never tried weights before, start slow and light, mixing machines and free weights. Weights should be done three times a week, alternating muscle groups.

Drink Plenty of Water

Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Decaf teas, calorie-free drinks, and seltzer water count towards your eight glasses of water a day, but add an extra glass for each cup of coffee you drink, as caffeine dehydrates. A recent study by the Franz-Volhard Clinical Research Center in Germany showed a basal metabolic rate (the amount of calories your body burns at rest) increase of up to 30 percent after participants drank 16 ounces of cold water. Researchers estimate that drinking an additional 16 ounces of water over the required 60 ounces (eight glasses) a day can result in an annual weight loss of almost two pounds.

Keep Your Chin Up

Finally, it's important to keep your eyes on the large picture. "Focus on health, not fat. Focus on feeling good – looking good is just a side effect of feeling good. Forget the notion that some excess just got there by accident, that you are going to get it fixed, and go back to normal. You change your notions and thus your behavior today, for the rest of your longer, happier life. No six weeks of torture will get you anywhere you want to go."

10 Natural Ways to Relax and Rejuvenate

Thu, 02 Sep 2010 00:00:00 -0500

Protecting the immune system and managing stress are vital aspects of living longer, feeling younger, and being healthy. Here are 10 ways to reduce stress, boost your immune system, and slow down the hands of time.

Physical activity. Regular exercise strengthens your cardiovascular system, heart, muscles, and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention, and cognitive performance, and lowers cholesterol, blood pressure, cortisol, and other stress hormones.

Stretching. The slow movements and controlled postures of stretching improve muscle strength, flexibility, balance, circulation, mental focus, and calmness.

Hand hygiene. The most effective measure in preventing the spread of germs is good hand hygiene. Washing your hands as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. Carry alcohol-based hand wipes to control exposures away from home.

Laughter and humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol and benefits the immune system.

High nutrient diet. Eat foods rich in antioxidants (strawberries, oranges, tomatoes), omega-3 fatty acids (walnuts, salmon, soybeans), and folate (dark green, leafy vegetables). Antioxidants neutralize molecules that can cause heart disease, cancer, and premature aging. Omega-3 fatty acids have anti-inflammatory, cardiovascular-enhancing, and immune-regulating properties. Folate prevents age-related cognitive decline, ensures DNA integrity (important during pregnancy), and promotes healthy red blood cells.

Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety.

Sleep. Sound sleep has a profound impact on stress levels, immune function, and disease resistance. Your body and immune system do most of their repairs during sleep, so strive to get in seven to eight hours each night.

Positive thinking. Optimism can counteract the negative impact stress, tension, and anxiety have on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically.

Tea. Regularly drinking green and black teas throughout the day can help strengthen your immune system and your body's ability to fight off germs and infections.

Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes sleep. Add music, soft lighting, and scented oils to create a spa experience in the privacy of your own home.

Call us at the Fitness Together studio located at 651 North Denton Tap Road, Suite 200. We will work with you and design a tailored fitness program to help you relax and rejuvenate while achieving your fitness goals!

Orlando Batista is a health/fitness professional and the Manager of Fitness Together in Coppell located at 651 North Denton Tap Road, Suite 200. Call (972) 315-5454 for more information about developing a fitness program designed just for you.

'Tis the Season to Be Jolly and FIT

Wed, 01 Sep 2010 00:00:00 -0500

Three Tips for Sticking to Your Fitness Routine

Top 10 Eating Strategies for Permanent Weight Loss

Tue, 31 Aug 2010 00:00:00 -0500

1. Eat healthy to stay healthy.

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.

4. Control calories and portions.

5. Keep a journal.

6. Weigh yourself often.

7. Get support and rewards for your successes.

8. Eat small, frequent meals.

9. Choose the macronutrient content of your meals wisely.

10. Include strength training, not just cardio.

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 Orlando Batista, Manger of Fitness Together, Coppell.

Healthy Sack Lunch Tips

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

Good nutrition is essential for your child to have a great day at school. Packing a sack lunch is one way to ensure that your child will have a nutritious mid-day meal, and even a healthy snack or two. The right lunch bag and accessories will allow you to pack a variety of healthy foods that are still tasty enough to please even the pickiest eaters.

Lunch Bag Tech

Brown paper bags may be convenient and inexpensive, but they rip easily and don’t help keep cold foods cold or hot foods hot. They are fine for a peanut butter sandwich and an apple, but not for much else.

Metal or plastic lunch boxes with insulated beverage containers are one step up from the brown bag because they are sturdier. Your child can take a hot or cold beverage with his lunch, but it is still difficult to control the temperature of the foods -- so food choices are still limited.

Insulated lunch bags are the best choice for school lunches. Some insulated lunch bags are equipped with freezer packs; you can also buy freezer packs separately. There are bags with two or more compartments, so foods and beverages can be kept separate. Insulated lunch bags can be very fashionable as well. Some look more like a trendy purse or tote bag, and there are plenty of novelty bags to please any boy or girl.

The insulated bag and freezer packs will keep your child’s lunch cold and, therefore, safe and fresh. Of course, your child may get tired of cold foods every day, so you also need insulated food jars for hot foods. Pick up a few plastic containers in smaller sizes and sandwich bags, too, and you'll be prepared to offer your child a variety of hot and cold healthy foods.

Healthy Lunch Bag Ideas

Sandwiches are a popular choice for a school lunch. Remember that meats, dairy products, and eggs are perishable, so be sure to use a freezer pack to keep them cold. Choose whole grain bread, wraps, or pitas. If your child resists whole grain breads, use bread that is made with some whole grain but still has the flavor and texture of white bread. Each sandwich should have a healthy protein source and healthy toppings. Some suggestions:

Tuna sandwich wrap with light mayonnaise, lettuce and tomatoes
Egg salad sandwich on whole grain bread
Peanut butter, cashew, or almond butter with a 100 percent fruit spread on whole grain bread (a healthier PB&J)
Sliced turkey, lean roast beef, or chicken from the deli--or left over from last night's dinner--with light mayonnaise, mustard, and a slice of cheese

What should you send along with the sandwich? A piece of fresh fruit is healthy but can get a bit boring after a while. Skip the greasy chips and choose from these healthier ideas, just remember to keep perishables cold:

Send a salad in a small plastic container. Keep the dressing on the side in a separate smaller container.
Cheese sticks go well with sandwiches and are a good source of calcium.
Whole grain snack crackers add a nice crunch and lots of healthy fiber.
Make a fruit salad with grapes, melons chunks, and blueberries.
Dried fruit, like raisins, dried cranberries or banana chips
Nuts like almonds, cashews, or walnuts
Pack a cold pasta salad, cole slaw, or potato salad.
Baby carrots with a small container of vegetable dip
Crunchy raw green beans with a small container of ranch or french onion dip
Prepackaged, flavored low-fat yogurt

Think Beyond the Sandwich

With insulated food jars, you can send hot foods to school, too, like leftovers from that delicious meal you made last night. Make sure the foods are heated up to at least 140 degrees before you load them into the insulated jars. Here are some hot food ideas:

Beef and vegetable stew with a hard roll
Chicken noodle soup and whole grain crackers
Lasagna with a salad and bread
Chicken casserole with carrots and vegetable dip.
Chili with whole grain crackers or bread
Left over stir-fry or sautéed vegetables

With the right lunch gear, your child can enjoy a delicious and healthy lunch every day. Add a small cookie or tiny piece of candy for dessert along with juice, milk, or water for a complete healthy and fun meal.

_{Source: "Keeping Bag Lunches Safe." United States Department of Agriculture. September 27, 2006.}

Controlling Carbohydrates

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

We all love them – carbs and our brains need them because they run on glucose. Glucose is what is needed to continue to keep us alive, so don’t completely exclude them from your diet.

For healthy carb choices, choose wholegrain breads and pastas, brown rice, and sweet potatoes.

Most people require 30 to 45 grams of complex carbohydrates per meal which equates to 2 slices of wholegrain bread or one cup of brown rice.

Make sure to maintain your brain’s supply of glucose by eating every three to four hours or 5 small meals per day. Eating two or three big meals instead of five small overloads your body with calories that can’t be transferred into energy and ultimately contributes to weight gain.

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

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

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

1. Keep your eye on the prize.

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.

3. Use the power of a pro to keep you on track.

Article provided by Orlando Batista, Manager of Fitness Together, Coppell, TX. At Fitness Together our approach to success is one client, one trainer, one goal. Contact us at (972)315-5454 or online at fitnesstogether.com/coppell.

Go Outside Your Comfort Zone

Sat, 28 Aug 2010 00:00:00 -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?

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.

Physical Activity & Cardiovascular Health Fact Sheet

Fri, 27 Aug 2010 00:00:00 -0500

Cardiovascular disease (CVD) is the No. 1 killer in America. In 2004, about 871,000 adults in the United States died of CVD, accounting for about 36 percent of all deaths.

Lack of physical activity is a risk factor for coronary heart disease.

The relative risk of coronary heart disease associated with physical inactivity ranges from 1.5 to 2.4, an increase in risk comparable with that observed for high cholesterol, high blood pressure and cigarette smoking.

Surveys show that 24 percent of Americans 18 or older aren’t active at all.

People with lower incomes and less than a 12th grade education are more likely to be physically inactive.

In 2005, 33.0 percent of male high school students and 29.0 percent of female high school students attended physical education classes daily.

In 2005, 43.8 percent of male high school students and 27.8 percent of female high school students met currently recommended levels of physical activity.

According to the 2004 National Health Interview Survey, the following have a physically inactive lifestyle:

Among non-Hispanic whites, 18.4 percent of men and 21.6 percent of women

Among non-Hispanic blacks, 27 percent of men and 33.9 percent of women

Among Hispanics, 32.5 percent of men and 39.6 percent of women

Among Asian/Pacific Islanders, 20.4 percent of men and 24.0 percent of women

Even low-to-moderate intensity activities, when done for as little as 30 minutes a day, bring benefits. These activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercise.

More vigorous aerobic activities, such as brisk walking, running, swimming, bicycling, roller skating and jumping rope are best for improving the fitness of the heart and lungs.

Reprinted with Permission

www.americanheart.org

Stay Cool While Exercising

Thu, 26 Aug 2010 00:00:00 -0500

By: Dr. Janet Bond Brill, Ph.D., R.D., LDN

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

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

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

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

4) Wear light, breathable exercise clothes.

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

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

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

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

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