Fitness Together - Greensboro

Walk This Way

Mon, 20 May 2013 15:07:00 -0500

One way to help improve your health is to have a walking routine in addition to your time spent in the gym and current cardio routine. Walking is simply one of the easiest, safest activates to burn calories. Walking is a great way to achieve your proper recommendations of cardiovascular exercise with low impact. The minimum recommendation for cardiovascular exercise is 150 minutes covering most days of the week. That comes out to 30 minutes a day 5 days a week. Walking can be you’re a great way to supplement you cardio routine. You can build into your walking routine by starting off at 20 minutes a day 3-5 days a week. You can then increase your duration to 30 minutes a day. Once you reach the 30 minute threshold you can increase the frequency of walking. Walking for 30 minutes can burn range of calories from 100-200 depending on your body composition among other factors

Another barometer to measure the proper duration of walking is to count your steps. Now you must be thinking it is impossible to count their steps. One way to track the steps you take daily is to use a pedometer. A pedometer is a step counter, and the research explains that quality of them is similar across the board. They explain that the 20 dollar one works as well as the 120 dollar pedometer. Experts in the fitness field have stated that each able bodied person should reach 10,000 steps per day. Most people do not meet this mark every day. Some ways to help you meet this mark is to, take the stairs not the elevator, park your car at the end of the parking lot, and walking your pet if you have one. To say the least if you do not have a regular walking routine you should start. Walking has low impact on your joints, a fun social activity to do with friends, and walking has a low injury risk. The social aspect to a walking routine can help you and your friend to stick to a regular routine. It also can help make exercising more enjoyable and give you a better chance to make walking a lifestyle change.

The Benefits of Berries

Tue, 14 May 2013 11:26:00 -0500

The Benefits of Berries

Alright everyone, it’s finally summertime which means it’s time to enjoy all the berries that are now ripe for the picking! We all know that berries are delicious, but what are the health benefits of eating these superfoods?

Berries contain antioxidants anthocyanins and polyphenols which help to:

Improve memory and cognitive function
Reduce inflammation and arthritic pain
Lower LDL (bad) cholesterol
Fight some types of cancer

According to recent research in Circulation: Journal of the American Heart Association,it was found that women who ate three or more servings of blueberries or strawberries each week had a 32 percent lower risk of heart attack than those who ate them once a month or less. If the sweet taste of berries alone doesn’t make you want to include them in your diet, then hopefully these findings do, especially considering heart disease is the number-one killer of women.

Berries are also a great swap when you need to satisfy that sweet tooth without adding inches to your waistline. Berries tend to be the lowest in natural sugar content within the fruit family and contain many nutrients. Research from the University of Florida also found that those with high antioxidant intakes have trimmer waists and lower body fat percentages versus those who ate fewer antioxidants.

Below is a recipe to try out so that you can begin reaping the benefits that berries have to offer right now!

KIWI STRAWBERRY SPINACH SALAD
Ready in 20 minutes • Makes 2 servings

Ingredients:
6 oz boneless, skinless chicken breast
Juice of 2 lemons (½ cup)
1 sprig fresh rosemary, chopped (or 2 tsp dried)
1½ tsp olive oil, divided
1½ cups fresh strawberries, sliced
¼ cup balsamic vinegar
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
4 cups fresh spinach
2 kiwis, peeled, cut into thin half-moons

Instructions:
1. Cut chicken crosswise into 1/8" thick slices. Combine lemon juice, chopped rosemary and ½ tablespoon of olive oil in a bowl. Pour mixture over chicken slices to marinate, coating evenly. Cover and refrigerate while you prepare the rest of the ingredients, or marinate overnight for best results.
2. In a blender, combine ½ cup sliced strawberries, remaining oil, balsamic vinegar, salt and pepper. Blend to incorporate flavors. Taste and adjust as needed.
3. Heat a skillet over medium-high heat. Drizzle water onto skillet. When water sizzles, place chicken, along with the marinade, on the skillet, and cook 3 minutes on one side. Flip and cook 2 more minutes, or until the chicken is no longer pink.
4. Divide spinach between 2 big plates. Top each plate with cooked sliced chicken, remaining strawberries and sliced kiwis. Drizzle with dressing. Serve.

Recipe courtesy of oxygenmagazine.com by Elizabeth Brown MS, RD, CPT

Coconut oil does the body good!

Tue, 30 Apr 2013 15:37:00 -0500

My last blog from March was all about the unhealthy effects of cooking with canola oil. As promised, today I want to give you all a very healthy option…coconut oil!

What I hope to accomplish is to educate you on the reasons why this “saturated” fat is so good for you. Here goes…

Have you noticed for about the last 60 years that the message has been that saturated fats are bad for your health? The media and health care officials have even gone so far as to tell us that ingesting saturated fats would lead to high cholesterol, heart disease and Alzheimer’s. But, while avoiding these so-called unhealthy fats, Americans’ levels of heart disease, obesity, elevated cholesterol and Alzheimer’s have skyrocketed!

The fact is all saturated fats are not created equal—key word here being “created.” Some saturated fats occur naturally, while others are artificially manipulated through the man-made process called hydrogenation. These manipulated saturated fats are also called “trans fats.” Just about all of the experts agree that hydrogenation of fats does nothing good for your health. So, if one form of saturated fat is bad for you, does that mean that all saturated fat is bad for you? Absolutely not!

There have been multiple studies on Pacific Island populations who get 30 to 60% of their total caloric intake from fully saturated coconut oil. Guess what? Cardiovascular disease is nearly nonexistent in these groups of populations! Where were all the clogged arteries and heart attacks from eating all of this “evil” saturated fat?

Naturally occurring saturated fat in coconut oil is actually good for you and provides the following health benefits:

Improved heart health
Boosted thyroid function
Increased metabolism and fat burning
Strengthen immune system
Anti-aging and regenerative effects when applied topically

So now let me explain why and how…

Fifty percent of the fat content in coconut oil is called lauric acid, which has unique health-promoting properties. Your body is able to convert lauric acid into monolaurin, which has anti-viral, anti-bacterial, and anti-microbial properties.

Coconut oil is also nature’s richest source of medium-chain fatty acids (MCFA). By contrast, most vegetable or seed oils contain long-chain fatty acids (LCFA). LCFA are large molecules, so it makes it difficult for our bodies to break down and our bodies end up storing them as fat!

On the other hand, MCFA are smaller, easily digested and immediately burned by your liver for energy—without the insulin spike. MCFA actually boost your metabolism and help your body use fat for energy as opposed to storing it, helping you become leaner.

Back in the 1940’s farmers discovered this effect accidentally when they tried to use inexpensive coconut oil to try and fatten livestock. It didn’t work! Instead the coconut oil made the animals lean, active and hungry.

The truth is this…it is unsaturated fats combined with too much sugar and processed foods that are primarily involved in heart disease, not the naturally occurring saturated fats you have been lead to believe.

Coconut oil in your kitchen

I use only 2 oils in my food preparation.

Olive oil is the best monounsaturated fat and works best as a dressing for salads. Olive oil should not be used for cooking due to its chemical structure. It is susceptible to oxidative damage, making it not good from human consumption.
Coconut oil can be used for high-heat cooking as it will not damage or change structurally. So, I use this oil exclusively when cooking with heat.

As discussed in my earlier blog, vegetable oils such as corn, soy, safflower, sunflower and canola are the worst oils to cook with due to the negative effects they pose on your health.

3 reasons why vegetable oils are BAD

Most vegetable oils are produced from genetically modified crops.
Cooking your food in these oils produces toxins and forms trans fats.
Vegetable oils contribute to the overabundance of damaged omega-6 fats, throwing off your omega-6 to omega-3 ratio. We consume far too many omega-6 fats—about 100 times more than a century ago—and insufficient omega-3 fats, which contribute to chronic degenerative diseases.

There is only one oil that is stable enough to withstand the heat of cooking and that’s coconut oil. So, do your body a huge favor and ditch those “healthy” oil wannabes and grab a jar of organic, unrefined heart healthy coconut oil.

Are You Drinking Enough Water?

Thu, 25 Apr 2013 06:02:00 -0500

ARE YOU DRINKING ENOUGH WATER??

Summer is almost here and it is important to remember to drink plenty of water. The average person is not 100 percent hydrated. When you add exercise and a warm climate, and it spells dehydration in a big way. Some people assume since they may not be thirsty then they aren’t dehydrated, but you should be constantly drinking water throughout the day.

How Much Should You Drink?
Follow these guidelines:
Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.

During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.

After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.

In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)

What Should You Drink?

Depending on how much and how hard you exercise will depend if you might want to hydrate also with a sports drink. If you have a hard workout for more than an hour the ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. Sodium in sports drinks help your body absorb fluid, and along with sugar, sodium may enhance a drink’s taste, which encourage you to drink more.

Here are some signs of Dehydration

Early signs include:

-fatigue
-lightheadedness
-appetite loss
-dark urine with a strong odor
-flushed skin
-heat intolerance

Severe signs include:

-difficulty swallowing
-sunken eyes and dim vision
-stumbling
-painful urination
-clumsiness
-numb skin
-shriveled skin
-delirium
-muscle spasms

Kick G.I. Issues to the Curb!

Mon, 15 Apr 2013 13:30:00 -0500

Gastrointestinal issues can be a major problem for as many as fifty percent of athletes, affecting women at ten times the rate of men due to fluctuations in hormones. These exercise-related stomach problems can vary from nausea, cramps, gas, to reflux, heartburn and bloating. The reason why these stomach issues usually arise during exercise is due to the physiological changes that are occurring in your body as you train. Stephen Simmons, director of Sports Medicine and a physician at Saint Joseph Regional Medical Center, explains that "during exercise, blood gets diverted away from your digestive system to your working muscles, as well as your skin to help you sweat." This means that without adequate blood flow to your gut organs, the digestive system has to work much harder to process food.

So, what can you do to improve your gut health so that you can exercise with comfort?

Don't start working out too hard too soon into your training. The digestive system must learn to adapt to less blood flow during exercise, therefore it is important to gradually increase the intensity of your workout. Begin slowly and allow the body more time to adapt before increasing the intensity and frequency of your training sessions. Weightlifters are more likely to experience upper G.I. issues such as heartburn and acid reflux. Lying down on a bench to lift weights already puts one at risk for reflux because the reclined position allows gastric contents to move up the esophagus. One way to prevent this is to gradually exhale on the lifting phase of the exercise, as this reduces reflux.
Gulp water to keep stomach troubles away. Blood is made up of almost 50% water, therefore, less water means less blood. However, when taking in the water it is important to fill both cheeks, according to sports dietician Bob Seebohar, RD. He states that "when you take little sips, the water is not emptied from the stomach as quickly, and you swallow air each time which can cause bubbles that result in gas, cramps, bloating and pain."
Add variety to your routine. Research has shown that about 71% of runners have reported experiencing low G.I. problems when compared to cyclists. Running is a consistent up-and-down motion that can push and jostle the contents of your stomach around and irritate the digestive system. Incorporate low-impact activities into your routine such as the elliptical, rowing, or lifting to exercise more comfortably.
Change the way you think. There is a strong mind-to-gut connection when you are stressed. This is due to the body's ability to direct blood flow away from the digestive system to the muscles to fuel the fight-or-flight response when we are stressed. This means that there is less blood flow to the gut organs resulting in pain and other G.I. issues when we are overwhelmed. Taking steps to reduce stress will help reduce the flood of neurochemicals whech lead to gut problems. The best and quickest way to do this is by taking deep breaths to distract the mind from what's stressing you. These breaths send a signal to the brain to pump the brakes on the stress cycle.

Don't let G.I. issues get in the way of your workout any longer. Now you can begin by making these simple changes so that you can sweat worry free and improve your gut health and comfort!

You may not be getting enough PROTEIN!

Tue, 09 Apr 2013 10:25:00 -0500

Here's one of my favorite responses I get when I ask a client what protein they've eaten that day: "Well, this morning I had an apple with some peanut butter." Or, there is the ever-popular, "I had a protein-energy bar before I came to workout." I know you've all fallen into one of these traps before, and it wasn't too long ago that these were staples of most folks in the fitness industry.

As a professional in this field, I find that in speaking with so many clients that they just simply aren't getting enough protein incorporated into their diets. I blame a couple of things for this, both of which I'll be delving into during my rant...oops, I mean discussion. I also want to touch on what qualifies as enough protein and what sources are going to provide you with all that you require.

First, I believe that we've been conditioned to believe that meat consumption makes us fat and unhealthy (particularly heart); therefore a lot of try to keep our meat eating to little to none. I see this a lot in female clients. You see, back in the mid to later part of the 20th century science deemed cholesterol the culprit in heart disease and early death from heart attack. Because meat and eggs are the primary source of cholesterol in the human diet, then it made sense to advise patients on cutting meat and eggs from their diets. The unfortunate truth to this is that we now know better, yet we're still trapped in this conventional wisdom that if we eat meat and eggs we will be dead of heart attack before we even finish our plates. Dietary consumption of cholesterol (i.e. eating meat and eggs) is not what affects our serum cholesterol (i.e. LDL). It's the consumption of processed sugar and carbohydrates that drive these numbers to dangerous levels. And what happens when you take out meat and eggs from your diet a lot of the time...you eat more sugar and processed foods! Funny how that worked out, isn't it?

Second, we are victims of marketing. Have you seen the commercial for a certain brand of cereal that professes "One serving of our whole grains has more protein than an egg"? Food manufacturers know that people have recently been advised to eat more protein, so just the general use of that term in their marketing campaign is bound to get you to run to the store and buy that particular brand because your trainer said you need more protein! Unfortunately, those grains they are speaking of don't supply you with adequate amounts of protein, much less the type that your body needs to do all the functions that you require of it. Food companies will add cheap protein-containing ingredients like soy protein isolate to amp up the number next to the "g" on the label, this protein is far inferior to what you can get elsewhere. The take home message: You may think you're doing the right thing by getting the cereal or the bar that has added protein, but you're paying for a lot of extra fluff in the form of processed grains and sugars with a little powdered protein sprinkled in. Your body craves more than that!

So what should your protein look like? The next time you go shopping and want to throw some protein in your cart ask yourself this: Did this protein-containing item have a mother? If the answer is "no," then put it down and move on. Where exactly am I going with this, you ask? Let's look at an example. You're cruising through the aisles and you see a shelf with signage professing "More protein than a serving of eggs." What you're staring at is a cookie-like, chocolaty, crunchy, comes-in-its-own-wrapper protein snack. Enter our question: Did this protein-containing item have a mother? The obvious answer is...you guessed it...NO! Now, repeat the same scenario at the butcher counter. You're looking at a beautifully cut, thick and meaty beef tenderloin with a window cling reading "Great source of protein." Ask your question and you'll get the right answer this time. Yes, that tenderloin came from a cow that had a mother. DING, DING, we have a winner!

Your body thrives off of natural sources of protein from animals that ate plants, not protein from plants and certainly not protein that was formulated from chemicals in a plant! Animal-based protein contains all of the essential amino acids your body needs to function, rebuild and repair--especially if you're an avid exerciser (which, if you're reading this, you OUGHT to be!).

Now you've got to figure out your estimated requirement for protein. I want to make this as simple as possible. You'll find a lot of differing opinions on the topic, including all sorts of values, percentages and decimal points. Here's for those of you that don't want to deal with numbers: Eat a serving of protein that is the size and thickness of the palm of your hand. For those of you who live and die by your food scale, that'll be between 4 and 6 ounces. Eat until you are satisfied, not stuffed, and you'll meet your protein requirement for that meal. Now, when it comes to eggs, eat as many as you can comfortably fit into the palm of your hand--and DON'T throw out the yolk (remember we've been jaded thinking those are bad for us all of these years!).

As always, we want to focus on the quality of the foods that we consume. With our proteins, it's especially important. Aim to purchase grass-fed, pasture-raised and free-range beef, pork and poultry and eggs. Your next best bet is organic. You want to shy away from conventionally-raised meats and eggs, as these are given a diet that's unatural and produce meat and eggs that are inferior to their organic, free-range counterparts. With fish, choose wild-caught over farm-raised, even if buying the canned varieties. If buying fresh meat and eggs is overwhelming just for the fact that you're going to have to break down and COOK, search the web for some new recipes that will inspire you to get creative.

Now, after having taken all of this in, can you stand proudly and say that you are getting enough good quality protein in your diet on a daily basis? If you answer YES, then you're probably in the minority, but good for you if you do. If you answer NO, then you've got some work to do. Trust me, once you get enough protein in, your body will thank you by building more fat burning muscle and ramping up your metabolism. After that you'll easily shake your head at that cereal commercial that claims to have "more protein than an egg."

You ARE what you eat ATE!

Tue, 02 Apr 2013 10:25:00 -0500

Beef, much like eggs, has been deemed "BAD for you" over the past several decades, often vilified as a food source that when eaten on a regular basis would raise your cholesterol, make you fat and lead to your eventual DEATH! As with all things in science, time tells (as does more reputable research) and we're now seeing just how healthy beef can be--even when eaten on a regular basis...GASP!

This blog isn't just an outlet for me to debunk conventional wisdom's belief that beef is bad for us...no. It is, however, an avenue to teach you that not all that you've always thought to be true is actually that. With that said, I want to preface my discussion with the following: Beef is good for you, IF AND ONLY IF it was fed well, had lived well, and was brought to our tables in as humane a manner as possible. After all, (paying homage to the old adage) you are what you eat ATE!

Unless you stroll through the supermarket with a blindfold on or stick your fingers in your ears every time Dr. What's His Name comes across the television with the NEWEST and MOST FASHIONABLE way to lose weight and get healthy, you've probably heard of grass-fed beef. Like much of the marketing tactics food manufacturers use (think "all-natural), the term "grass-fed" may just be another one-liner you ignore because the price is typically higher than your grocer's weekly BOGO beef. Here's the deal, although it will cost you more fiscally, you will benefit physically from making the switch from conventionally raised and fed beef.

Let's break it down, shall we? First, grass-fed beef is significantly higher in omega-3 fatty acids, you know those guys that help to keep inflammation low and all body systems running smoothly. There is about a 2 to 5 times greater amount of omega-3's present in grass-fed beef versus its conventionally-fed counterpart.

When it comes to saturated fat, yes, grass-fed beef has that. Shoot, YOU contain saturated fat! However, the saturated fat that is present in grass-fed beef is comprised differently than conventionally-fed beef. The primary type of saturated fat in grass-fed beef is stearic acid, a fatty acid that does not raise cholesterol levels. On the other hand, the other two types of fatty acids found in beef of any kind are palmitic and myristic acids. These are more likely to raise cholesterol, BUT are in minimal proportions compared to beef that is raised on grain and soy.

Conjugated linoleic acid (we will call it CLA because the other is just too darn much to say) is a powerful antioxidant that's responsible for protecting against heart disease, diabetes and cancer. Beef is a great source for CLA, with grass-fed beef containing about 2 to 3 times more that grain-fed beef. Beef cattle that are fed grains and soy have a lower internal pH than grass-fed cows, which causes hinders the growth of the good bacteria that create the CLA in the cows.

Less science-y, grass-fed beef just simply contains more vitamins, minerals and antioxidants than grain-fed conventionally-raised beef. Cows whose diets are composed of plants (which is what cows are naturally meant to eat) produce meat and dairy products that are very rich in carotenoids, powerful antioxidants like vitamin A. Vitamin E is another antioxidant found in grass-fed beef. Both the vitamin A and E content work together to protect the meat from damage once it's been butchered and awaits arrival to your dinner plate and eventually your stomach. This becomes more important if you like grilled or smoked meats, because these antioxidants protect the meat from the potential cancer-causing effects of these cooking methods.

Minerals such as zinc, iron, phosphorus, sodium, and potassium are also in abundance in grass-fed beef. With all of this combined, it's like eating your multi-vitamin, only MUCH, MUCH tastier and easier to swallow!

I know this is a lot to take in, and for some you the cost may still outweigh the potential health benefits of making the switch to grass-fed beef. There is something to be said, however, for seeking out a local farmer who raises grass-fed cows. You may just find that taking that extra step will save you a little money. Remember, the grocery store has to make a little money, so their prices will reflect that. Going straight to the source is often the best bet.

Before I go, I'll leave you with our original thought: You are what you eat ATE. When it comes to conventionally-raised beef, do you really want to BE genetically-modified corn, wheat, soy, a host of anti-biotics, hormones, steroids or a host of other things that meat factories would rather you not know? I don't think so. Enjoy your beef, just make it grass-fed!

Canola Oil: Is it Healthy?

Mon, 25 Mar 2013 13:04:00 -0500

Whenever I shop for food, the are certain ingredients that I especially look for and avoid. One of these is canola oil...and I won't touch it!

Food producers have learned from years of experience that if they present a poor-quality food as healthy, it will become a best seller. That is exactly what the situation with canola oil. In fact, is is one of the unhealthiest oils you could EVER eat and you should avoid anything and everything that contains it.

Let me explain why.

Canola oil is not a natural oil. It is a man-made oil that is never seen in nature or has only been eaten by humans in recent history. Canoloa oil comes from hybridized, genetically-modified rape seed plants. Virtually all of the canola oil sold in stores or used in the food processing industry is genetically-modified. In other words, it has genes replaced with genes from other plants or even bacteria or fungi. Why do they do this, you ask? This makes the plants more tolerant to chemicals, specifically pesticides. Farmers can dump tons of pesticides onto the genetically-altered rape seed plants without killing them. The oil produced from the "plants" is heavily sprayed and is likely to contain pesticide residue.

I am going to focus on the main reason canola oil is toxic to humans and animals. The oil from rape seed contains toxic substances know as glucosinolates and euric acid, which is a nasty fatty acid. Bugs won't eat rape seed--this should be huge red flag! The glucosinolates have a bitter disagreeable taste. It is known to cause metabolic disorders in animals and therefore is not fit for animal or human consumption.

When fed to lab animals, canola oil causes an increase in blood pressure, promotes insulin resistance, increases risk of stroke, causes kidney lesions and ultimately shortens lifespan.

Much of the danger against using rape seed oil is due to its euric acid content. If fact, it is illegal to sell rape seed oil that contains too much euric acid for human consumption. Animal studies have shown that euric acid causes fatty deposits in the heart and an abnormal thickening of the heart valves which will eventually lead to heart failure. After consuming canola oil, the body's protective anti-oxidant reserves are significantly depleted!

"Food grade" rape seed (canola oil) legally cannot contain more than 2% euric acid in the United States and no more than 5% in Europe. Even so, would you really want to injest oil that contains even a small amount of toxin that attacks the heart? Studies have shown that even as little as 2% can have detrimental effects on the heart and circulatory system. This is one of the reasons why canola oil is not allowed as an ingredient in baby food. It is also not recommended for breast feeding mothers because euric acid is deposited in the mother's milk fat.

I know I have given you a lot of information to digest and I hope I didn't lose your attention. Please don't hake my word for it, do some research on your own. Let's not be a casualty of "clever" marketing schemes. Your quality of life and longevity are worth reading labels.

One last thought: you may be wondering how rape seed got a name change to canola. Rape seed oil was originally referred to as Lear oil, for "low euric acid." Would consumers really eat something called "rape seed" oil? The Canadian plant breeders knew the answer...So, hence the new, healthier name...Canola oil. The name is an acronym for "Canadian oil, low acid." The name Canola rhymes with granola, so we are tricked into thinking it's healthy like granola?! Thanks Canada!

Just a note: I am not picking on Canadians here. Really, I'm not! My father is from Canada, just thought I'd throw that in, but that's another blog topic. Next month, I'll tackle coconut oil!

Family Fitness on WFMY

Thu, 21 Mar 2013 11:47:00 -0500

As a corporate sponsor of Go Red For Women, we were given the opportunity to speak to Jackie and Eric on the WFMY News 2 Good Morning Show this week. I, Blair, showed some family-related exercises that can be done easily to help incorporate exercise into a family's daily routine.

http://www.digtriad.com/video/default.aspx?bctid=2239101123001

Is Your Cardio Boring You to Death?!

Mon, 18 Mar 2013 10:15:00 -0500

Recently, mud runs and obstacle course races have become very popular. For many people, a plain old 5K is just too plain! These races challenge competitors not just with running a set distance, but also could include swimming through muddy water, tackling monkey bars, and climbing walls just to name a few scenarios. One race even has “zombies” chasing after you during the race! Training for this particular race requires a unique approach that involves preparing for all the different situations you might encounter when completing it.

Even if you have not signed up for a mud run race you can still train like a mud runner to spice up
your cardio workouts. Like any cardio workout, the purpose of the workout is to keep your heart rate
high and strengthen your heart and increase the efficiency of your cardiovascular system. Here is an
example of a “mud run” workout:

Run for 2 minutes at a fast pace on the treadmill/elliptical
Row for 2 minutes hard on a stationary rower
Jumping jacks for 1 minute
Rest for 1 minute then repeat (for 3-5 sets depending on fitness level)

The change of modalities challenges you physically and mentally. Physically, since you are working in
1-2 minute periods, your intensity level should be high. This will elicit an interval training type effect.
Mentally, the switching back and forth between exercises should keep things interesting!

If you're ready to tackle the challenge, here are some local mud runs coming up you might be interested in:
Brave Soldier Challenge – April 6 – Greensboro, NC
Rugged Maniac – April 20 – Asheboro, NC

If these types of races aren't your "thing," you can still benefit from changing up your cardio routine to train as if you were going to compete. As with anything, make it fun and interesting and you'll be more like to do it...and stick to it!

Exercise with Low Back Pain: A NO or a GO?

Mon, 11 Mar 2013 09:06:00 -0500

Do you suffer from low back pain? If so, then you are not alone. An estimated 80 percent of Americans will suffer from low back pain at some point in their life. It is the second leading cause of lost days at work, with the common cold being the number one reason. Low back pain is most common in adults, ages ranging from 30 to 50 years old. An estimated 85 billion is spent on treating low back pain annually.
If you answered yes to the first question then you may be asking yourself, how does this affect my exercising routine? First of all, know that by itself low back pain does not affect exercise; however, if you are exercising on your own at home you must know what exercises you shouldn’t do and which ones to modify.
Exercises to avoid when experiencing low back pain include:
• Full sit-ups with a straight leg or bent knee
• Leg raises
• Supermans
• Standing toe touches
Most of those exercises listed above put a lot of pressure on the discs in your spine which is exactly what you want to avoid when experiencing and treating low back pain.
Exercises recommended when experiencing low back pain include:
Pilates inspired exercises
• Modified Curl-Up
• Side Bridge
• Bird dog
Traditional strength exercises
• Squat with overhead resistance
• Back extension on a stability ball
• Single arm row
• Cable pull down
• Wall sits
Yoga inspired exercises
• Child’s pose
• Warriors
• Bridge
• Balance

Aerobic exercise is also very important to incorporate into your fitness routine when dealing with low back pain. It will help to strengthen your lungs, heart, and blood vessels as well as help you lose weight. Walking, swimming, and biking are the best types of aerobic exercise to help reduce low back pain.

Now that you know what exercises will help and what exercises will worsen your pain, get out there and start exercising. Don’t let low back pain stop you from living a happy, healthy life!

No More Excuses While On the Go

Mon, 04 Mar 2013 12:49:00 -0600

As trainers we've heard every excuse in the book for not being able to eat healthy meals throughout the day: I'm busy with work; I have to tend to the kids/spouse; I have too many errands to run; I travel too much and there's nothing healthy; and the list goes on. Healthy eating is part of it, people! You can't simply exercise and expect to reach your goals if you're not taking care of what's going inside your body. In fact, good eating habits account for about 80% of your health and longevity--and weight loss efforts. In other words, you can't exercise away bad eating habits.

It's time now to put an end to all of those excuses. In doing so, I'm going to give you a few simple lists of options that you can use as a go-to when you find it hard to find something healthy to eat. Remember, healthy eating doesn't mean you have to cook every meal that you eat...especially if you lead a fast-paced, busy lifestyle. You just have to know your options and be prepared once those busy times come around and you're in need of a good bite to eat.

PROTEIN

Good quality deli meats, like those from Plainville Farm or Applegate Farms
Canned wild salmon or tuna (packed in water or olive oil with no soy or vegetable broths)
Wild smoked salmon (you can find these in singles at the seafood counter)
Imported meats like chorizo that have only meat, spices and salt as ingredients (no nitrates or nitrites, of course)
Whole roasted chickens with salt and pepper
Hard-boiled eggs

FAT

Nut butter in single-serve packets (almond, cashew, hazelnut, for example)
Macadamia nuts, walnuts, pistachios
Coconut flakes
Single-serve packs of quacamole
80% or greater dark chocolate (without added soy)

CARBS

Carrots, celery, bell peppers (all travel well)
Salads are easy to find most places--watch the dressing
Use romaine hearts as wraps for your protein and fat choices
Canned sweet potato or butternut squash (don't forget the can opener on the road!)
Apples, oranges, grapes, and bananas travel well, just don't over do it here
Larabars (fruit and nut bars) are a good go to

So, whether you're on the road or are in a pinch for dinner for the fam these are some easy go-to options to make sure you're staying on track with your eating habits in a pinch for time. The next time you find yourself on the brink of heading to the drive through, remind yourself of your goal and know that there are better options out there and next time you'll be prepared!

Why Do GMO's Increase Obesity Risk?

Tue, 26 Feb 2013 10:53:00 -0600

There's been a lot of buzz in the food and nutrition world lately about GMOs, or genetically modified organisms. GMOs are essentially foods from crops that have been genetically altered to withstand chemicals, pests, etc in order to live longer to increase production (and, thus, profit for the grower). Some of the biggest GMO crops in the U.S. are corn and soy.

New research has shown a link between GMO corn and obesity. Rats that were fed GMO corn for 3 months grew slightly bigger. These rats also ate more than a group that was fed non-GMO corn.

Here's one theory: the gut may detect components of these GMO products. As a result, the digestive tract has to work harder. The body may try to compensate for the increased work by boosting appetite and food intake.

Currently, the U.S. government does not require food manufacturers to label GMO foods. If you're like me, you wouldn't want to ingest any GMO foods--obesity risk aside. One more reason to go organic whenever possible!

Breaking Down Bloodwork

Tue, 19 Feb 2013 12:31:00 -0600

It's that time again: annual physical combined with blood tests to see how your cholesterol, glucose, you name it has changed since this time last year. If you're like most of us, you've often wondered exactly what they're looking for and what all those numbers mean.

I thought it may be interesting to give a little background information on come of the lingo used on blood test charts. Below are some of the common things that your doc looks at and the ranges that you may or may not fall within:

C-Reactive Protein (CRP): This is a marker of inflammation in the blood. Elevated levels are common with folks that have an increased risk of heart disease; however, CRP rises when any type of inflammation is detectable. Low risk is below 1.0 mg/L, average risk is 1.0-3.0 mg/L, and high risk is 3.1-10.0 mg/L. Any number higher than 10.0 would indicate other tests need to be performed.
Hemoglobin A1-C: This is a test given to show risk (or presence) of diabetes. It shows levels of glucose over the previous 3 months. This value shows how well a person is able to control their blood sugar. Decreased risk is below 5.7, at risk for diabetes is apparent at 5.7-6.4, and a value of 6.5 and greater is consistent with a diagnosis for diabetees.
Metabolic Panel: These tests are used to diagnose and show risk for diabetes, kidney and liver disease. Fasting glucose levels are measured to help determine the presence of diabetes. There is a set of four tests that measure levels of electrolytes--important in monitoring fluid balance and pH levels. Other tests perform look at calcium, total protein, blood urea nitrogen and creatinine. Normal fasted glucose is between 65-99 mg/dL, 100-125 indicates prediabetes, and 126 and above on multiple tests shows diabetes is present.
Lipid Panel: This is a set of the most commonly talked about numbers: your cholesterol levels. Here your doc is looking for three main markers, LDL, HDL and triglycerides. LDL is what is known as the "bad" cholesterol, the form that gets oxidized and forms plaques in the arteries. HDL has been considered the "good" cholesterol, but recent research shows that those with higher levels of HDL are at no less risk for developing heart disease! Triglycerides are basically fats in the blood that aid in clot formation along with LDL. Other tests on this panel may be used to determine LDL particle size, not just number. Knowing the size determines with more clarity how high the risk may be. Large LDL particles are less risk since the small LDL's are the ones that are prone to form clots. Desirable LDL is less than 130, 130-159 is borderline high, and greater than 190 is high risk. Greater than 60 for HDL is considered high while less than 40 is considered low. Total cholesterol less than 200 is desirable, 200-239 is borderline high, and greater than 240 is high. Less than 150 for triglycerides is desirable, 150-199 is borderline high, 200-499 is high, and 500 and greater is very high.
Liver Function: Monitoring your liver health is very important in that this is your body's processing plant for many nutrients and your main detox organ for the stuff that needs to get out. Bilirubin is a waste product of the liver that is measured in most blood work. ALP, AST, and ALT are all liver enzymes that help indicate how efficient the liver is functioning. Levels of these four things rise in response to malfunction in the liver. Bilirubin should fall between 0.2 and 1.2 mg/DL, ALP between 33 and 130 U/L, AST between 10 and 35 U/L and ALT between 6 and 40 U/L.

It's no surprise that a lot of this can be quite confusing. I'm sure a lot of your docs have never sat down with you to discuss exactly what each of the values on your blood test results actually mean and why they are testing them. Hopefully this gives you a better idea of what the lingo represents and the values that you want to aim for by keeping your lifestyle healthy and active with good food choices and appropriate exercise. Always remember, you are your number one advocate when it comes to your health! If you want to know and need a better understanding, ask your doc to thoroughly discuss your results.

February Client of the Month

Fri, 15 Feb 2013 10:03:00 -0600

Barbara has been a client of ours since June of 2012. She has dedicated herself to becoming healthier through exercise and better eating habits. When she first came to us, a main concern of hers was her level of energy throughout the day. With long work days and varying schedules in the medical field, she was tired of feeling worn out by the end of the day. Here is what she’s had to say:

“I have seen wonderful improvements in my fitness, stamina in particular, as well as balance and coordination. The core strength training, cardio exercise, and nutritional advice have been invaluable to me. They have helped me make improvements in my fitness and health. I just feel better. I love my sessions at Fitness Together and I have the trainers to thank! They are dedicated, knowledgeable, imaginative, and hard-working...and most importantly, they want me to succeed. I heartily recommend Fitness Together!"

Valentine's Day (or ANY day) Dining Out

Mon, 11 Feb 2013 14:06:00 -0600

Let's face it...we've all wondered at some point in time 'How am I supposed to be able to eat healthy and still go out to eat?" Right? Well, I thought this week would be just as goog as any to address this very subject since a lot of you will be dining out for Valentine's Day with your loved ones. These tips, however, transcend far beyond your typical consumer-driven dining out holidays. The truth is that you CAN go out to eat, enjoy yourself, and not feel like you're on a "diet" and not end up feeling guilty for ordering something you know you shouldn't have just because you didn't know what to order.

Know before you go! When you're planning to eat out, check online to see if you can take a look at the menu ahead of time. Most restaurants, even the privately-owned ones these days have their menus readily accessible before you even walk through the door. Being able to take a look and choose what you'll order ahead of time will help put you at ease in knowing that there is something there that you'll be able to eat. You can always call ahead and let them know if you have any particular concerns regarding ingredients and most places are willing to accomodate.

Develop table-side strategies. Always pass on the bread basket. There's nothing nutritionally beneficial about what's in that basket--nothing but empty carbohydrate calories designed to make you even more hungry for the remainder of your meal. The same should hold true for alcohol as well, as this will only contribute to you eating more than you intended in the beginning...not to mention those useless liquid calories. When ordering your entree, stick with simply grilled proteins like fish, chicken and lean steak options. Ask for those to be served with fresh steamed or grilled vegetables with no added sauces. When going through these motions, always be nice to the server--this will ensure that they'll be more likely to make sure you get things made the way you wanted.

Ask the right questions. Never make assumptions about how the food is cooked or what ingredients are in it. Remember, you are the customer and you are there for them to serve you and your needs. It's ultimately their job to make sure you get what you're paying for. Try these: "Is anything breaded or crusted and fried," "Can you see what type of cooking oil the chef uses," or "Is your beef grass-fed?" If they are really working for your best interest (as they should), they'll see to it to get these questions answered for you.

Follow good eating guidelines. Don't skimp on your protein. Choose broiled, baked, or grilled, just make sure they are not floured and deep fried--or even dusted and pan-fried. If you're dying for pasta, a lot of Italian restaurants now have a better, gluten-free option. The best bet, though, is if they'll serve your pasta sauce over spaghetti squash instead. With mexican food, choose meat, salsa and guacamole. Skip on the chips, shells, and wraps and eat lots of fresh veggies. Asian cuisine can offer some great options like sashimi sushi or hibachi grilled meats and veggies. Try to avoid soy sauce, however.

When all else seems too complicated, aim for a nice big salad with grilled chicken or shrimp and ask for olive oil and balsamic vinegar to be served alongside of your salad. I know this isn't the most exciting option, but you have to keep your best interest at the top of your priority list. You can, though, eat out and not have to succomb to the salad du jour. Just practice the tips mentioned above and you'll be one step ahead the next time you eat out.

8 Benefits of H.I.T.T.

Tue, 05 Feb 2013 06:40:00 -0600

What is H.I.T.T.? H.I.T.T. stands for High Intensity Interval Training. It describes any workout that alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. Below are 8 benefits of incorporating H.I.T.T. into your workout routine.

It's efficitient. H.I.T.T. is perfect for busy schedules. If you would like to squeeze in a quick workout during a lunch or whenevr your schedule allows, research has shown that 15 minutes of interval training is just as effective, if not more, than running ont he treadmill for 45 to 60 minutes.
You burn more fat. Not only do you burn more calories during H.I.T.T. workouts, but the effect of the intense exertion kicks your body's repair cycle into overdrive. That means you burn more fat and calories in the 24 hours after an H.I.T.T. workout than you do after a steady paced run.
You help your heart. Most people aren't used to pushing themselves into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is about to jump out of your chest). But in this case, extreme training produces extreme results. Research shows that after doing 8 weeks of H.I.T.T. workouts, subjects could bike twice as long as they could before the study while maintaining the same pace.
There's no equipment necessary. As intense as H.I.T.T. is, the best news is that it can be free. Running, biking, and rowing all work great for H.I.T.T., but you don't need any equipment to get it done. High knees, fast feet, or any plyometric exercises like explosive jumping work just as well to get your heart rate up fast.
You spare your muscle. Anyone who has been on a diet knows it's hard not to lost muscle along with fat. While steady-state cardio seems to encourage muscle loss, studies show that both weight training and H.I.T.T. allow dieters to preserve their hard-earned muscle while ensuring most of the weight lost comes from fat stores.
You boost your metabolism. In addition to increased fat burning and more muscle sparing, H.I.T.T. stimulates production of human growth hormone during the 24 hours after your finish your workout. This is great news since human growth hormone is not only responsible for increased caloric burn but also slows down the aging process, making you younger inside and out.
You can do it anywhere. H.I.T.T. can be performed anywhere--in your living room, bedroom or office. As long as you go at maximum effort for a short period of time followed by a recovery period and repeat, you can adapt it to whatever time and space constraints you have.
It's a challenge. H.I.T.T. is by no means easy. You will not be able to read or chat with a friend during this type of training. Because it is so short you will be working hard the whole time. This type of exercise offers seasoned exercisers a quick challenge and new exercisers a quick way to see results. It will be uncomfortable, but you'll get results and you will not be bored!

H.I.T.T. is a great way to change up your cardio routine, especially if you're looking to get results in wieght loss or increased fitness. As always, consult with your doctor before starting any exercise routine if you're new to exercise. If you're ready to get started, but need that necessary push, call us any time--we're ready to help!

Exercise for Bone Health

Tue, 22 Jan 2013 12:35:00 -0600

As if exercise weren't already AWESOME for heart health, blood sugar regulation, strength and endurance, it's now proven that it is a MUST for stengthening bones and avoid progressive osteopenia and osteoporosis.

Of course, if you've been sedentary you'll want to check with your doc before starting any exercise program. But, no matter what you need to get moving to strengthen your bones--even if (well, especially if!) you've been diagnosed with osteopenia or, worse, osteoporosis.

Weight-bearing exercise (i.e. walking, jogging, dancing, hiking) is a great way to incorporate movement. The actual bearing of your own weight strengthens your bones. Swimming and bike riding are not weight bearing. They are great exercises for heart health, but not for strengthening weak bones. A good goal would be to aim for 3 to 5 days a week of 45 minute weight bearing exercise sessions. With osteoporosis, however, you should shy away from high-impact exercise like running.

Resistance training, using weights or resistance bands, is a great way to incorporate exercise to prevent bone weakness. These exercise strengthen the muscles around the boens. It also stimulates bone growth by putting tension on the bones themselves. You'll want to do at least 2 days of resistance training per week.

Balance exercise and stretching tight muscles will help increase joint range of motion. Tai chi is a great form of exercise that focuses on balance and flexibility. Yoga is also a great option. Having better balance will make it less likely that you'll suffer from falls and will decrease your risk of injury from falls.

Postural stretching reinforces good posture and decreases stress on the back and hips. Stretching the muscles of the chest, shoulders and upper back are great for those that are hunched over a desk, for example.

Combined, all forms of exercise will help you prevent the progression of bone weakness, strengthen bones, and strengthen muscles around the bones. Plus, you'll gain the added benefits of movement and exercise--cardiovascular health, muscle strength, weight loss, and so on! If you have any questions regarding a program for strengthening your weak bones, give us a call anytime!

Who's a Butter Lover?

Mon, 14 Jan 2013 11:56:00 -0600

Do you love butter? I do, so I wanted to give you 10 reasons why it's a healthy choice.

Butter is the most easily absorbed source of vitamin A.
Butter supports the thyroid and adrenal glands, which benefits the cardiovascular system.
Butter is a short- and medium-chain fatty acid which means it helps your body burn fat...not store it!
Short and medium chain fatty acidss in butter have anti-tumor properties and help boost your immune system.
Butter contains conjugated linoleic acid (CLA) which helps burn belly fat! How awesome is that?
Butter consumed in its raw state and not pastuerized has an anti-stiffness property which can protect against arthritis, cataracts and hardening of the arteries.
Iodine is necessary for proper thyroid function and butter is a good, highly absorbable form.
Butter promotes a healthy intestinal tract and has been known to decrease diarrhea in children.
Vitamin K halps prevent tooth decay and guess what?! Butter is a good source.
Butter is good for you and it tastes good! It is rich in anti-oxidants including vitamins A and E and selenium.

Rememer, when I talk about butter, I'm talking about the REAL stuff and not the "I Can't Believe It's Not..." fake stuff! The benefits above are found in raw butter made from the milk of pastured, grass-fed cows. Butter manufactured from factory-farmed cows does not have the same healthy benefits and may actually lead to other health problems when consumed too often. Make sure you're buying good quality, realiably sourced butter and BON APPETIT!

The Importance of the Squat

Mon, 07 Jan 2013 14:52:00 -0600

The squat...that painful, annoying exercise that your trainer always has you performing in every session. You know they must be important, but the common question is WHY? Well, there are quite a few reasons why the squat is important. Besides giving you strong and perky glute muscles, the squat can also increase strength in other areas of the body!

Squatting works over 200 different muscles in the body, which means that not just your legs are getting a workout. the abdominals and lower back work to stabilize, the upper back remains contracted throughout the lift and the arms are squeezing the bar or dumbbells. By increasing you squat weight, you can potentially increase upper body lifts by 5 to 10 pounds! The reason behind this is the hormone boost your body experiences when performing a squat.

Testosterone and growth hormone are the two hormones the body releases when lifting heavy weight. These hormones are crucial for building muscle. If you're building muscle, then you are also burning a high amount of calories...meaning you're also burning fat! Muscles are not the only thing a squat helps to increase. Squats help to build and maintain strength in the hips and core. Hips and core are extremely important for balance and mobility. As we age we lose strength in these areas, so it is very necessary to maintain it through weight training.

Have you ever dropped something on the floor and you had to perform the "leaning tower of Pisa" maneuver? If you raised your hand, then start adding squats into your daily routine. Not only will your hip and core strength improve but so will your hip flexibility and knee stability. Then, the next time that item falls on the floor, you can just drop into a squat to get it!

Eat Your Way to Low Blood Pressure!

Mon, 31 Dec 2012 12:23:00 -0600

How would you like to lower your blood pressure and reduce your chance of stroke and heart attack...just by choosing the correct foods? Sounds good to me! Read on to discover how you can make some simple changes to your daily nutrition and fight the fight against high blood pressure.

What is high blood pressure?

High blood pressure (HBP) or hypertension is defined as 140(systolic)/90(diastolic). Systolic pressure is the amount of pressure exterted against the artery wall when the heart is pumping. Diastolic pressure is the amount of pressure exerted on the artery walls between beats, when the heart is resting. When the pressure rises about 104/90, not only can the artery walls get damaged but the heart never really gets to rest. It always has to work to keep the blood pumping through the body.

Why food help or hurt...

A diet rich in potassium will affect a person's blood pressure in a positive manner. On the other hand, a diet rich in sodium can have negative affects. Potassium blunts the effects of sodium and is, therefore, important in the control of blood pressure. Potassium is necessary for water balance, transmission of nerve impulses, maintenance of heart beat, and muscle contraction. A dietary practice to lower blood pressure is to consume foods that are rich in potassium.

High sodium can trigger increased sodium retention, resulting in increased fluid volume and high blood pressure. It can also lead to increaed calcium excretion, kidney damage, atherosclerosis and arteriosclerosis, left ventricular hypertrophy (growing of the heart muscle itself), increased incidence of gastric cancer, and increased risk of dementia.

So how much do you need?

The potassium to sodium ratio in a person's diet should be 3:1, meaning that sodium consumption should be limited to 2,300mg/day or less (much less if you tend to have higher blood pressure) and 4,700mg/day of potassium.

The science behind sodium and potassium...

The sodium-potassium pumps balance the water between the inside and outside of the cells. About two-thirds of body water is inside the cell and one-third is outside the cell wall. Potassium is the main electrolyte in the intracellular fluid and sodium is the main electrolyte in the extracellular fluid. Both a high sodium intake and a low potassium intake have been linked to HBP. If the sodium-potassium ratio is not balanced then the cells are not able to function like they should. This can lead to complications and can eventually lead to HBP. This means it is extremely important that a person gets the recommended 3:1 ratio of potassium to sodium.

Foods rich in potassium: coconut water, bananas, dark leafy greens, dried apricots, raisins, baked acorn squash, salmon, avocados and mushrooms

Foods rich in sodium: canned food, margarine, fast food, sauces and seasonings, processed snacks and baked goods, pickles, olives, canned anchovies, processed deli meats and cheeses, cereals and breads

Stress and Hormones: A Balancing Act

Mon, 17 Dec 2012 12:52:00 -0600

There is sufficient evidence to show that chronic stress causes an imbalance between a woman's main sex hormones estrogen and progesterone. This imbalance, in turn, negatively impacts mood, waist size and overall health.

Here's the science behind it all: Cortisol is a stress-related hormone produced by the adrenal glands. It signals the body into what's called fight or flight mode. Levels of cortisol rise and peak when under chronic stress. Once the stress becomes too demanding for the adrenals to produce sufficient amounts of cortisol, the body converts the female sex hormone progesterone into the molecularly similar cortisol. This conversion, however, then depletes the body's normal levels of progesterone. This leaves progesterone lower in ratio to estrogen, a condition known as estrogen dominance. When in estrogen dominance, a woman's body experiences PMS and menopause-related symptoms like stubborn weight gain, increased risk and occurrence of breast and female cancers, bone loss and increased overall aging.

Progesterone is the good guy hormone compared to estrogen. It is the calming, fat burning, cancer-protective hormone, whereas estrogen is the hyper fat-storing and cancer-promoting hormone when out of balance. The balancing of estrogen and progesterone, however, can be accomplished with a safe, natural two-pronged approach.

First in importance is to make sure you're incorporating relaxation techniques into your daily routine. Relaxation will counter the negative effects that the stress response can cause. It will lower the body's need for cortisol. Meditation, contemplation, yoga and massage are traditional ways to relax. A new technique that is proving to induce much-needed relaxation is called sound wave therapy music. Listening to this type of music can relax brain wave patterns in a matter of 20 to 30 minutes. It's been shown to slow high-stress beta waves down to those found only in deep sleep, delta waves. This is like a two-hour nap for the brain and can aid in lowering mental stress and balancing sex- and stress-related hormones.

The next step to naturally balance hormones is to utilize a natural transdermal (topical, through the skin) progesterone cream. This alternative can help alleviate mood, sleep and weight issues. Natural progesterone is a safe hormone to supplement and has long been studied for its beneficial and lasting effects on the body.

Even as a woman ages, the body will produce estrogen if progesterone remains at optimal levels. Still, the predominant key is to take time for yourself and relax on a daily basis. When hormones are balanced, extra weight goes, age slows and vitality grows!

*Before beginning any hormone replacement therapy, please discuss with your physician in detail your concerns. Remember, you are your number one advocate, especially when comes to your health!

Cranberry Orange Macadamia Scones

Thu, 13 Dec 2012 12:12:00 -0600

Makes 8 scones

Dry Ingredients

2 cups roasted, unsalted macadamia nuts (if using salted, omit sea salt)
1/3 cup coconut flour, sifted
1 tsp baking soda
1/4 sea salt

Wet Ingredients

1/4 cup pure maple syrup (not the stuff from Aunt J!)
1 tsp pure vanilla extract
2 eggs
1/4 cup coconut oil, melted
Juice from 1 organic orange (about 1/3 cup)

Add In

1 cup chopped fresh cranberries
Zest from 1 organic orange

Method

Preheat oven to 350 degrees.
Place macadamia nuts in a food processor and pulse until a coarse meal forms.
Place macadamia meal and remaining dry ingredients in a medium bowl, stir to combine.
Add the wet ingredients, except coconut oil, to the macadamia meal mixture and blend with a hand mixer until smooth.
With mixer on low, slowly pour in the coconut oil. Mix well. Let the batter sit 5 minutes to thicken.
Stir in chopped cranberries and orange zest.
Using a 1/2 cup-sized scoop, make 8 even balls of dough and place on a parchment lined baking sheet. Flatten each dough ball slightly with the back of a spoon or the palm of your hand.
Bake 21-24 minutes, or until golden brown and the center of the scone is firm to the touch when pressed lightly.
Cool on pans for 5 minutes then remove to wire racks to cool completely. Store leftovers in an airtight container up to 3 days or freeze up to 3 months.

Recipe courtesy of Paleo Magazine Test Kitchen

What is the Core?

Tue, 11 Dec 2012 05:17:00 -0600

What is the core? Simply put the core is the center of the body starting from the shoulders, down to the hips and lower back. The muscles of the core help to stabilize and support the spine, hips and shoulders. Having a strong core is extremely important for good balance and stabilization. Most people tend to ask for a lot of core work because they are interested in achieving that six pack look. However, core work will not produce a six pack. Like I mentioned above, the core’s main purpose is to stabilize the center of the body and to assist with balance. The core is a separate thing from those ripped up abs so many are interested in achieving.

I am sure at this point you are wondering what the difference is between the two. Abs, also known as the Rectus Abdominus, is actually one flat single muscle extending from the lower ribs down to the pelvic region. This is where the six pack comes from. But, let me remind everyone that ab workouts DO NOT remove fat from your waistline. Having that phenomenal six pack is mostly just genetics. Some are born with the genetic makeup to naturally have that ripped up and toned stomach. The best way to improve that area and to reduce unwanted belly fat is cardio, heavy weight lifting, and proper nutrition. This will help increase to increase your metabolism and to increase your fat burning powers when you are at rest. So don’t focus so much on building your abs, but focus on building a strong body overall and that six pack you desire will eventually come through!

Tips for Surviving the Flu Season

Sat, 01 Dec 2012 00:42:00 -0600

If you've been outside lately (and hopefully you have!) you've notcied the change in the weather. Plus, you may have noticed that EVERYONE around you is getting sick. Sneezing, coughing, runny noses...yuck! Now is the perfect opportunity to give you the rundown on some tips to help you survive the flu season like a champ!

Up your antioxidant intake: Make sure you're eating enough immune-boosting foods that contain vitamins A, C, and B's and minerals...think COLORFUL veggies. Also, increase your intake of foods rich in vitamin E, like nuts and leafy greens
Fight with Phytochemicals: These are the beneficial chemicals found in plants. Add more dark leafy greens, along with red and yellow vegetables to your diet.
RELAX!: To make sure your immune response is good and strong, you have to avoid stress at all costs. At least minimize the stressors that you can and take time to do something for yourself.
Get your sleep: Not getting enough sleep will put a damper on how quickly your immune system can (and will) respond. Make an effort to get eight hours of sleep in each night. And, if you feel like a nap on the weekends, by all means...TAKE A NAP!
Keep your hands off of your face: The easiest way to contract the cold and flu virus is through the membranes in your eyes, nose and mouth. Keep 'em clean and off of others and yourself.
Get some fresh air: This will get you out of the stuffy, heated, dry environment of your office or household (central heating actually allows bacteria to grow!) and it will give you an excuse for a little extra activity for the day!

Now if you've headed down the cold and flu path already this season, here are some tips to get you through possibly a little quicker.

Blow it out: Blow your nose regularly, making sure you're not blowing too hard and too loud. Cover one nostril at a time and blow gently. This will help get rid of the mucus build up in the nasal canal.
Gargle: This will moisten the throat and stamp out that tickle that is so darn annoying. Try lemon juice in two cups of water to sooth the achy, inflamed tissues in the throat.
Try some broth: We know you don't fee like eating when you feel like crap. However, you have to make sure you're eating in order to speed your recovery. Incorporate broth-based soups to insure adequate hydration and soothing of inflamed tissues of the nose and throat. Veggies and protein in the soup will help give your body the energy to fight the cold or flu.
Soothe a sore snoot: We've all experienced the sore, red, flaky nose that comes with blowing and wiping all day long. Dab a little mentholated salve under the nostrils. Use one that has menthol, eucalyptus or camphor--these will help relieve the soreness and heal the inflammation.

If you've been under the weather or have remained in tip-top condition, you still have to take good care of yourself. Remember to continue with your regular healthy eating habits. Exercise when you want unless you're running a fever or are having GI distress. Otherwise, you are good to continue with activity. If you have any questions, please feel free to give us a call anytime! Happy flu fighting!

Portion Distortion: How NOT to Overeat!

Thu, 15 Nov 2012 13:52:00 -0600

Let's face it...we live in a society that worships LARGE portions. The more, the better, right? Well, not the case when you're trying to watch your waistline and your long-term health. We're going into the holidays and we'll all be faced with portion control issues, being bombarded by endless party foods, family-style meals, and desserts galore. Now is not the only time of year to watch your portion sizes, of course, so we've provided some tips that you can use all year long to help keep yourself in check and stay away from over doing it.

Downsize your dinner plate. Research has shown that humans will pretty much eat the amount of food that is placed in front of them. So, simply having your meal on a smaller plate will inherently cause you to eat less...just don't go back for seconds!
Take time to read serving sizes. We've all been victim to assuming that a packaged good is one serving...and it turned out that the package of granola we just downed was 4 servings! If you have to have the treat, stick to 1 serving.
Purchase (and use!) a digital scale for weighing proteins and measuring cups for portioning veggies and side dishes. You won't have to do this forever, just long enough to know what 4 to 6 ounces of protein or 1/2 cup of carrots look like.
Pay attention to your food when you're eating by dining at the kitchen table or in the dining room. Eating in front of the TV or computer will take your attention away from your food and will lead to overeating, even if you're technically full.
Thoroughly chew your food. Chewing your food until it's liquified gives your brain and stomach time to release satiety hormones that tell you're getting full. Not to mention, fully chewed food is easier to digest.
Start your main meals with a fibrous salad. Filling up on lots of leafies will help you feel full enough to not over do it during your main meal.
Make sleeping a priority. Chronically sleepless people tend to overeat. This is due to an imbalance in the hormone cortisol which not only leads to insomnia, but also drives sugar cravings.
Choose lots of fiber-rich foods throughout the day. Fruits, veggies, nuts and seeds added to meals and snacks will trigger those all-important satiety hormones and keep you fuller longer.
Keep your distance from the serving dishes. Folks who serve themselves and then sit at the table to eat tend to eat less than those that put their serving dishes on the table with the family meal. An even better option is to portion your meal and immediately put leftovers in the fridge or freezer.
Get your nutrition from real food, not liquid calories from sugary drinks. Processed juices and sugary drinks drive hunger upward and will cause you to over eat. Drink water through the day and save your calories for things you chew!

We've Had A Fundraising Success!

Thu, 01 Nov 2012 12:22:00 -0500

In case you haven't heard, we spent the entire month of October raising money for Friends for an Earlier Breast Cancer Test (earlier.org). We hosted an outdoor PACK class, accepted donations and had a silent auction from different local businesses. The response was amazing! Our original goal was to raise $1000. Can you believe we tripled that! Our total this morning was $2955, but one of our clients couldn't let it end without it being an even $3000!

We are so thankful to everyone that was a part of the making of our event and of course for all of the generous donations made by our clients, friends, neighbors, and local vendors. Martha Kaley, founder of earlier.org, is on a mission to find a means to earlier detection. We are proud to be a part of funding research for such a great and necessary cause. Here's to a successful month and we hope to exceed our goal again next year!

Eat like a Runner

Mon, 22 Oct 2012 13:06:00 -0500

Plan What You Eat

It's a lot easeir to maintain a healthy diet that includes all of the essential vitamins, minerals and nutrition your body needs when you plan out and prepare your meals for the day/week ahead of time. On a weekly basis, create a master menu and shopping list that includes complex carbs like fruits and veggies, lean proteins, and healthy fats from nuts and seeds. Go to the grocery store at the beginning of the week and purchase all of the ingredients you will need to complete your weekly menus. Try to stay away from processed foods as much as possible. When you return from the store, you now will have all of the ingredients you need in-house to prepare healthy meals all week long and eliminate excuses for not being able to cook or eat healthy.

Eat Throughout the Day

Consistency is key to fueling your body like a runner and ensuring optimal performance before, during and after your workout. You should strive to eat three meals and one to two small snacks per day in order to support a consistent metabolism in your body that can keep you from crashing and becoming over-hungry. Once you let yourself get too hungry, you run the risk of quickly consuming more calories than you realize to combat your strong hunger pains.

Track Your Progress

No one enjoys counting their calories--not even runners. Even so, you need to be honest and realistic about how much you consume on a daily basis to determine whether you are fueling your body appropriately. Counting calories can become a distraction and very frustrating, so eating appropriate portions is more than likely an easier option. Track your meals in a paper-based journal or input them into an online accountability journal. Make sure to be consistent and take every thing you eat or drink into account--even what you may be adding to your morning coffee or sampling in the kitchen while preparing dinner!

Take It Slow and Steady

In addition to tracking the food that you consume, it is also important to be conscious about how fast you are consuming your meals. Recent research has found correlations between how fast you eat and your body fat percentage! Faster eaters reported higher body fat percentages during the study than those who took their time to completely chew their food. Slower eaters reported lower body fat percentages, which may be associated with being more aware of each bite of food they put in their mouths, and focusing on the actual act of eating rather than becoming absorbed by mealtime distractions such as the TV, a good book or the computer.

Whether you are a runner or not, everyone can benefit from following the four easy healthy habits described above. By planning what you eat ahead of time, eating smaller and mroe frequent meals and snacks during the day, keeping track of what you are eating, and eating your food slower you are well on your way to creating healthy habits to fuel your body for optimal performance. If you would like more information on how combining smart nutrition with regular workouts can help you meet your fitness goals, call our Fitness Together studio today to learn about our nutrition counseling sessions!

Exercise and Lymphedema

Tue, 16 Oct 2012 12:18:00 -0500

Inspired today by Martha Kaley, founder of Friends for and Earlier Breast Cancer Test, we decided to write a little post about the importance of appropriate exercise after dealing with the circumstances of breast cancer surgery. The lymph nodes are often affected in patients with breast cancer. Lymphedema occurs when fluid is not able to flow through the body the way it should. The fluid, lymph, builds up in the soft tissues and causes swelling. This is often the result of having had cancer.

In women who have had breast cancer, upper-body exercise is safe when they are at risk for developing lymphedema or if they have already developed it. Strength training, starting with light weights and slowly increasing is a safe and effective form of exercise to help lymphedema from getting worse. All exercise should be cleared by a lyphedema therapist and oncologist before beginning a program.

Healthy Habits for Breast Cancer Awareness Month

Mon, 08 Oct 2012 14:37:00 -0500

Experts throughout the fitness community have long encouraged everyone to exercise more in order to live a healthy and fit lifestyle. Recently the medical community has further supported the importance of encouraging adults to be more physically active, especially for individuals who have or are at high risk for life-threatening diseases such as hypertension, cardiovascular disease, cancer and diabetes.

In honor and recognition of October being National Breast Cancer Awareness Month, it's important to revisit the importance of being active and eating healthy in order to reduce the risk of diseases such as cancer, increase fitness levels, and promote healthy living and longevity.

According to the American Cancer Society (ACS), more than 572,000 Americans die every year, with 1/3 of the deaths linked to poor diet, physical inactivity and being overweight! The most important things you can do to help reduce cancer risk for you and your family include:

Establishing and maintaining a healthy weight
Incorporating regular, consistent physical activity into your daily life
Making healthy food choices with a focus on fresh, natural foods

The latest recommendations from the ACS in regard to healthy physical activity levels for adults include 150 minutes of moderate intensity or 75 minutes of vigorous activities each week. Moderate activity would be equivalent to prolonged brisk walking, biking and hiking, while vigorous actvities include sweat-inducing, muscle pumping workouts like FT's PACK Small Group Personal Training sessions.

In addition to adding regular workout sessions into your daily schedule that motivate, encourage and support living a healhty lifestyle, you also can being incorporating more active habits into your normal daily routine. Starting today, try incorporating as many of the following approaches (suggested by ACS) as possible to support an active and healthy lifestyle.

Use the stairs instead of the elevator
Walk or bike to your destination
Be active at lunch with your coworkers, family or friends
Take a 20 minute activity break at work to stretch or take a quick walk
Walk to visit coworkers instead of sending an email
Go dancing with your friends or spouse
Plan active vacations rather than driving trips
Wear a pedometer every day to increase your number of daily steps
Join a sports or recreation team
Use a stationary bike or treadmill while watching your favorite TV show
Plan your activity routine to slowly increase the days per week and minutes per session

Breast cancer is a deadly disease that continues to take the lives of too many mothers, sisters, wives, grandmothers, friends and even men in our lives every year. Our local Fitness Together studio is dedicated to helping you incorporate healthy habits into your daily routine to support an active and fit lifestyle that can help to reduce the risk of this life-threatening disease. During Breast Cancer Awareness Month this October, our FT studio is hosting PACK the House to honor breast cancer survivors, remember those lost to the disease, and to support the progress we are making together to defeat breast cancer.

We invite everyone in our community to step up our local fight against breast cancer by participating in PACK the House at our FT located at 305-C Pisgah Church Road in Greensboro on Saturday, October 27th from 8:00 to 9:00 a.m. Every move we make and every dollar we raise as a community is one step closer to finding a cure. Call or come into the studio for more informating about PACK the House!

PACK the House!

Mon, 01 Oct 2012 12:18:00 -0500

October is Breast Cancer Awareness Month and what better way to honor those that have been touched by the disease than to get together and get your workout on! Fitness is so important in the prevention and recovery from breast cancer. We're hosting a HUGE PACK session on Saturday, October 27th from 8:00 to 9:00 a.m. We encourage everyone to come out to participate, get your workout in for the day, bid on some silent auction items and celebrate those we've lost, those that are surviving and help a local charity search for an earlier detection. Earlier.org will receive all proceeds from donations and the silent auction. For more updates, check us out on facebook or simply give us a call! We hope you can make it!

We're on WXII

Fri, 21 Sep 2012 08:11:00 -0500

Check us out on WXII! We're talking about beating stress with exercise.

http://www.wxii12.com/news/local-news/piedmont/Exercise-to-De-Stress/-/10703612/16687868/-/mrmd67/-/index.html

Take Back Control!

Thu, 13 Sep 2012 13:45:00 -0500

Go Back to Basics

If you've taken a break from your regular exercise routine during the summer months, you may be eager to jump back inot where you left off before your exercise hiatus. When getting back into your exercise routine, though, it is important to start with the basics to get your mind and body acclimated to a regular, consistent exercise regimen. If you jump back in too fast and take on more than your body can handle too soon, you run the risk of sidelining injuries, early burnout and fatigue...conditions that can keep you out of the fitness studio well past the summer months.

Get Moving

According to the World Health Organization, physical inactivity is the fourth leading risk factor for all global deaths, with 31 percent of the world's population not physically fit. As a society, we need to make a concentrated effort to get our bodies moving to not only increase our chance of living longer, but to put ourselves in a more positive position to live a physically fit and healthy lifestyle. To get started on increasing your body's movement, you can make some simple changes every day that can make a big difference on your life. For instance, take a 30 minutes walk each evening with your family, ride your bike to run errands instead of driving, replace workplace breaks in the kitchen with walking breaks around the block, turn off the television and plan an active game with your family instead of laying on the couch, or sign up for a recreational sports league for increased weekly movement and friendly competition.

Make is a Habit

When exercise becomes a part of your daily schedule, it quickly becomes less of a chore and more of a habit. You can make exercise a habit by doing your workouts at the same time each day, creating a routine that you can follow and adapt on a daily/weekly/monthly basis, and including a support group environment (trainer, family, friends) that provides accountability and encouragement. When exercise becomes a habit, you help to eliminate the mental tendency to skip a workout and create a more positive mind set that is focused and dedicated to exercising regularly.

Changing your current lifestyle--even when it's for the good--can sometimes feel overwhelming and intimidating. By breaking up your overall objectives into more manageable smaller changes like the ones listed above, you can create a foundation that will lead you to successfully meeting your lifestyle goals. The expert trainers at Fitness Together can help guide you through your journey of reactivating and enhancing your fitness routine this fall by creating a personalized health and fitness plan that addresses your specific goals and needs. Give our studio a call today to jump start your exercise routine and begin feeling better, looking better, and performing better than you ever thought possible.

SAVE THE DATE!

Thu, 13 Sep 2012 13:32:00 -0500

October is Breast Cancer Awareness Month

We want to make the most of it!

Breast cancer is a deadly disease that continues to take the the lives of too many mothers, sisters, wives, grandmothers, aunts and best friends in our community every year. During Breast Cancer Awareness Month this October, our Fitness Together studio is hosting the inaugural FT Breast Cancer Awareness PACK to honor survivors, remember those lost to the disease, and to support the progress we are making together to defeat breast cancer.

We invite everyone in our community to step up our local fight against breast cancer by participating in the FT Breast Cancer Awareness PACK at our Fitness Together studio on Saturday, October 27th. Every move we take and every dollar we raise as a community is one step closer to finding a cure.

This event is free for both men and women to attend, but we encourage participants to make a donation to support finding a cure for this life-threatening disease. All of the money collected at this event will benefit Friends for an Earlier Breast Cancer Test.

We look forward to sharing a day with you to honor, support and remember those in our community who have been affected by breast cancer. Give us a call today or stop by the studio for more information about the FT Breast Cancer Awareness PACK and to sign up for this very important community event. We will have more information to come in the next several weeks via email and on our website and facebook page. We look forward to hearing from you and gaining your support!

Strength Training Boosts Mind and Body

Sat, 01 Sep 2012 13:23:00 -0500

September is Happiness Month! How about adding some strength training to your routine to enhance your metabolism, musculature AND your mood?! New research out of the University of New Mexico suggests that regular strength training has a positive affect on our mental well being.

The research conducted showed resistance training as a "meaningful intervention" for those suffering from anxiety. When comparing high intensity to moderate intensity, it was shown that the lower intensity sessions made a larger improvement in anxiety symptoms.

Cognition was also examined. Resistance training combined with appropriate cardiovascular training proved to enhance cognition, which is the brain's ability to process information and ontain knowledge through thought and the senses.

Self-esteem...don't we all wish we had a little more of that? And some of you do; but, did you know that exercise influences how well you perceive yourself? It's true. Science shows us that all people, including those suffering from depression, can get a boost in self-esteem by making exercise a regular part of their routine.

Now you have another reason to the list of reasons why you SHOULD exercise instead of making excuses as to why you CAN'T! If you need help getting started, it's understandable. Sometimes the hardest part is getting started, especially if you're not feeling well about yourself and have been down a lot lately. Don't worry...we're here to help you get out of your rut, get you feeling better physically and mentally!

Good Food, Good Mood

Mon, 27 Aug 2012 15:19:00 -0500

Salmon: This and other fatty fish that swim in the deep blue sea are chock full of "good fat" known as omega-3. Scientists have found that one type of long chain fatty acid in particular, called DHA, is highly concentrated in the brain and required for healthy brain function. In fact, research has shown that omega-3 fat has a mood-boosting effect--people with higher blood levels have more serotonin and dopamine--two key neurotransmitters that keep our moods happy and balanced. Salmon, especially wild salmon, is exceptionally high in vitamin D, another nutrient believed to affect mood. Vitamin D has been shown to help people with a type of depression common in the long dark days of winter, called seaonal affective disorder.
Spinach: Spinach and other dark leafy greens are brimming with plant antioxidant chemicals. These phytochemicals protect the delicate brain cell membranes from free radical damage which can contribute to fatigue and a dampened mood. Spinach is also rich in the B vitamin folic acid. Research has shown that many depressed people have low folic acid levels in their blood. Other food sources of folic acid include legumes and asparagus.
Red meat: Red meat, like beef, is loaded with iron. Iron is a mineral that greatly affects mood as it transports oxygen in the blood. Not enough oxygen transported to the tissues translates into lethargy, fatigue and anxiety. Therefore, it is important to ensure that you are eating enough iron in your diet. The most bio-available (easily absorbed) form of iron comes from animal sources. Plant sources of iron aren't as readily used by the body.
Winter squash: Carbs are the classic "feel good" foods because they enable tryptophan to cross into the brain where it forms the neurotransmitter, serotonin. Serotonin is our brain's natural antidepressant--it has a calming, sedative-like mood-enhancing effect. To increase your level of serotonin, be particular with what type of carb you eat. Don't go for the simple carbs because, unlike the complex varieties (like winter squash, for example), simple carbs such as sugary soda or cookies cause a transient blood sugar surge followed by a mood-wrecking crash.
High-tryptophan protein: Tryptophan is an essential amino acid--meaning the body can't manufacture it on its own so you have to eat it. Tryptophan is the building block of serotonin, therefore it is imperative that you consume enough in your diet. So how much is enough? Aim for about 300mg a day from protein. Here are some sample proteins and thier tryptophan content: 4 oz chicken or turkey breast has 390mg; 4 oz yellowfin tuna has 380mg; 4 oz of halibut has 340mg.

When it comes to your mood, you truly are what you eat. Combining a nutritious diet with daily exercise is the ultimate happiness prescription. A Fitness Together trainer can develop a program designed to help you stay happy and fit. You'll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To get started today, give us a call at 336-545-3065. We look forward to hearing from you!

Pounds for A Purpose on Fox 8!

Thu, 09 Aug 2012 12:19:00 -0500

Julie Luck from Fox 8 WGHP came by last week to highlight our Pounds for a Purpose Challenge. While here, she captured the story of Leslie, a client of ours who has been on her own journey towards better health. The story is truly inspirational! Check it out...

http://myfox8.com/2012/08/06/greensboro-training-studio-gives-charitable-purpose-to-weight-loss/

You Need Cholesterol

Wed, 01 Aug 2012 17:03:00 -0500

According to many nutrition researchers out there, including Y.L. Wright and J.M. Swartz, cholesterol is a necessary part of our daily nutrition intake. One of their top recommendations for healthy eating and living is to get enough cholesterol in your diet. This is because cholesterol "helps to keep cell membranes intact and assists with moving needed nutrients in and out of the cell. Cholesterol keeps the immune system and hormones functioning properly."

We've been bombarded for a few decades now to stay away from dietary cholesterol, being told that it is the root of heart disease. As it turns out, Wright and Swartz say "nature's way to normalize cholesterol levels is simply to eat foods that contain cholesterol like meat, butter, eggs and shellfish. The body will take what it needs, and then it will switch off cholesterol production...If you do not eat enough cholesterol-containing foods, your liver will produce all of the cholesterol that the body needs, unless you are taking statins. But if you rely only on your liver to produce cholesterol, and do not eat cholesterol-containing foods, your lived will overproduce cholesterol."

Amazing, isn't it?!

Why Women Don't Eat Healthfully

Mon, 16 Jul 2012 11:28:00 -0500

A recent poll was conducted in the June issue of ShopSmart magazine asking 1000 women they choose not to eat healthy foods. As trainers we hear different reasons all the time for folks not choosing the rights foods, but this poll lays out several excuses women are using to opt for the less healthy alternatives. Here are the reasons the respondents listed:

Eating healthful foods is too expensive.
Social settings are too tempting.
Life is too short; I want to enjoy what I eat.
It's hard to find healthy options when eating out.
I don't have time to prepare healthy meals.
My family prefers less healthy meals.
Unhealthy habits are too hard to change.
Healthy foods don't satisfy my appetite.
I'm not sure which foods are healthy.

I'm sure you've used at least one of these at some point in your life. Thankfully these obstacles can be overcome with a little guidance and support from a qualified personal trainer. A trainer's skill go beyond the weight room--they can help coach you on healthy food choices, how to buy and prepare them, and how to extend what you've learned to your family (remember they don't need junk food either!). If you find yourself in this excuse rut, give the trainers at FT a call today!

Exercise = Medicine

Wed, 11 Jul 2012 12:34:00 -0500

Setting goals: The cornerstone of a sound fitness routine includes goals that lead to positive lifestyle results. Whether your goals include losing weight, training for an endurance event, bench pressing a certain amount of weight or reducing inches around your waistline, setting fitness goals creates a structured environment of clear expectations that can lead to happy and healthy outcomes.
Pushing Through Rough Times: One of the important lessons that a consistent workout routine can teach you is that most days will produce great workouts, but a few days every once in a while will lead to less than desirable workouts. Even so, a rough workout (feeling tired, sore, poor mood) is better than no workout at all. Finishing a less than desired workout can still lead to a happy ending--feeling a sense of accomplishment and appreciating the effort exerted to lead an active lifestyle. Exercise teaches us to turn a negative into a positive by pushing through the rough times to make way for good times and great workouts when you feel on top of the world.
Releasing Mental and Physical Tension: Stress, responsibilities, work and family commitments, and over-scheduling are common conditions that can exist in our everyday lives. Exercise can be a healthy outlet to blow off steam and turn these often negative elements in our lives into more manageable and happy situations. In fact, several lines of research suggest that exercise increases brain serotonin function in the human brain, which is believed to contribute to feelings of well-being and happiness. Specifically, research has indicated that patients diagnosed with depression have realized positive effects after they increased their physical activity.*
Celebrating Your Successes: Too many time in our busy lives we forget to stop and take the time to celebrate our successes. A fitness routine based around specific goals naturally leads to accomplishments that are worthy of a celebration. So, whether you finish your first 5K race, break a personal best record or complete a group workout with friends three times in one week, have fun, be happy about your accomplishments and enjoy your successes. Isn't that what motivates us to keep going in the first place?

If you find yourself feeling down during the summer-to-fall transition this year, take a dose of consistent exercise to lift your spirits and keep your body moving in a healthy direction. The professionals at Fitness Together are here to help you get back on track to working out regularly or to enhance your existing workout routine so you can realize healthy and happy results for both your mind and body. Give our studio a call today to energize your exercise routine and support a happy lifestyle.

*J Phsychiatry Neurosci. 2007 November; 36(6): 394-399.

We've Made it to TV!

Thu, 28 Jun 2012 14:53:00 -0500

We got a call from Jackie Fernandez from WFMY News 2's Good Morning Show to come by the show and share a few tips about grilling fruit and vegetables this summer. We gladly accepted the invite and had a great time on set with Jackie and Busta!

5 Superfoods for the Grill

Thu, 21 Jun 2012 09:42:00 -0500

Pineapple. Most fruit is too fragile to grill. Not true for pineapple. Hearty pineapple is definitely an exception to this rule and tastes sweet and delicious after just a few minutes on the flame. Brush with a touch of extra virgin olive oil, toss on the grill and you have the perfect garnish to jazz up a burger or place under a grilled lobster tail. Nutrionally speaking, pineapple is low in calories and packed with vitamin C--1/2 cup provides you with 20% of your daily needs. Don't overdo it, however, pineapple is a fruit that is higher in sugar.
Asparagus. A simple marinade of extra virgin olive oil and balsamic vinegar makes this super easy to make and flavor-packed veggie a must-grill side dish. As for the nutrition, asparagus is actually a member of the lily family and is packed with fiber, folate, potassium, thiamin, and vitamins A, B6, and C. Another plus: You don't have to buy organic asparagus! Pests really don't like asparagus, so farmers don't have to use pesticides to ward them off. So, save your money and go conventional.
Sweet bell peppers. Man the variety you can experiment with...green, orange, yellow, red, and even purple! Cut these guys in half, remove the white pith and seeds, douse them with a little olive oil and salt and pepper and they're good to go on the grill. You can also do a large, rough chop and add them to skewers of chicken, shrimp or steak for a colorful, flavorful experience. High in vitamins A and C, bell peppers pack a nutritional punch. They are also high in sulfur compounds that are cancer-preventative. All the more reason to throw them to the flame!
Zucchini. Sliced lengthwise, these are super easy to grill. With their ability to capture perfect grill marks, they make for a great visual addition to your BBQ menu. Flavor with olive oil and lemon juice, toss on a low heat and you're good to go. Zucchini falls into the super low calorie class of veggies, BUT for these few calories you get a ton of vitamin C, vitamin A, fiber, calcium and iron.
Portobello mushrooms. Marinate these meaty mushrooms in a little olive oil, balsamic vinegar, garlic and onion for an hour, toss them onto a got grill and it just doesn't get any better than this for both taste and nutrition. Dense and flavorful, you can use them as a meat substitute for those that are vegetarian, stuff them with ground meat and other veggies, or serve them sliced as a side dish. Any way you eat them, these super tasty and hearty veggies are the perfect addition to your summer cookout. As for nutrition, portobellos provide plenty of B vitamins, vitamin D, potassium and copper.

Make sure to add these five superfoods to your summer menu and enjoy the flavor and health benefits of bringing your nutrition outdoors and enjoying this favorite American summer pastime--grilling! Tap into the season's bounty of fresh nutrient-packed foods. use grilling for a flavor-packed light and healthy meal and enjoy the perfect outdoor cooking method. Don't forget to combine your healthy summer BBQ with frequent workouts to keep your body beach-ready. A Fitness Together trainer will develop a program designed to meet your specific goals. You'll aso receive nutritional counseling through the Nutrition Together program, which will complement your workouts. Let Fitness Together help you make the summer of 2012 your best yet!

Check out the video below

Gluten-free Entertaining

Fri, 15 Jun 2012 07:49:00 -0500

Chances are you know someone that has some sort of food allergy. One of the most commonly diagnosed is an allergy to gluten, a protein that is found in wheat, barley and rye. Now that more research is being done and more health issues are found to be related to gluten allergy and intolerance, more and more products are promoting gluten-free ingredients. The media has certainly jumped on the bandwagon, making the American public more aware of this growing epidemic.

If you're not allergic to gluten, however, but know someone who is it becomes tricky figuring out what to cook when you're having them over for dinner. Or, perhaps, someone in your household has an allergy or intolerance and you find it challenging to fix fod them and for the rest of your family. The good news is that you can easily make a meal that everyone can enjoy together. Most everything in nature is gluten-free (other than wheat, barley, and rye), so that leaves you with a plethora of other ingredients to cook with without having to rely on mass-marketed "gluten-free" items that you generally find in the boxed, convenience isle. Make sure, however, when you are shopping for recipe ingredients (think sauces, marinades, etc) that you're reading labels. Some items listed can contain gluten without blatantly saying it: hydrolyzed vegetable protein, maltodextrin, and natural flavoring are just a few. Below is a menu for a dinner party or simply a nice prepared meal for your family that is completely gluten-free.

Appetizer: Homemade guacamole with fresh-cut veggies

Main: Baked salmon topped with dill and lemon slices

Side: Salad of artichoke hearts, sweet corn, romaine, and Parmesan with olive oil and lemon juice

Dessert: Berries, homemade whipped cream, chopped almonds and fresh shaved dark chocolate

For more information or ideas on gluten-free cooking, contact us at Fitness Together anytime!

Healthy Grilling Techniques

Wed, 13 Jun 2012 16:52:00 -0500

1. Pre-cook meats: the less contact with high heat and flames the food has, the less chance for the formation of carcinogens. Try pre-cookings chicken or other meats on the stove-top or under the broiler for a few minutes to lessen cooking time on the grill.

2. Use organic, free-range meats OR trim excess fat from conventionally-raised meats: The key is to make sure you've got meat with less bad fat. That's because the fat is what causes the problems, so choose pastured meats or lean cuts of conventional meats. Better yet, try seafood and shellfish!

3. Use marinades: Marinating not only adds flavor but is also a great way to prevent the formation of carcinogens. The best marinade choice is and extra virgin olive oil, citrus and herb concoction that you make yourself. This healthy oil provides an outer shield for the meat and the citrus and herds add antioxidants that help prevent carcinogen formation.

4. Avoid flare-ups: Flame flare-ups (i.e. when the first erupts and engulfs the food in flames), burn foods--increasing the formation of carcinogenic compounds.

5. Don't char your foods: It is not wise to char foods, especially meats. The small areas of char are actually the most highly concentrated sources of carcinogens, so cut off the charred sections of your BBQ and toss them.

Follow these five tips for safe grilling and enjoy the flavor of health benefits of cooking in this favorite American cooking pastime. Don't forget to combine your healthy outdoor nutrition with a regular exercise program for total health and fitness. A Fitness Together trainer will develop a program designed to meet your specific goals. You'll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. Let Fitness Together help you make this "summer of 2012" your best yet!

5 Tips for Safely Taking Your Fitness Routine Outdoors this Summer

Fri, 08 Jun 2012 13:50:00 -0500

Tip 1: Beat the Heat

When you move your workouts outside, the local weather forecast quickly becomes your No. 1 planning tool, especially when summer temperatures climb the barometer. Generally, the hottest part of the day is between 10 a.m. and 3 p.m., so it is wise to plan your outdoor workouts either in the morning or evening hours when the sun and heat aren't as intense. What you wear also can be more important when you workout outside versus indoors, as loose fitting and moisture-wicking clothing material can help increase ventilation and keep your body cooler in warm weather.

Tip 2: Drink to Compete

Your body needs adequate amounts of water to maximize fitness performance throughout the year, but when the temperature rises in the summer, hydrating appropriately is vital to your body's overall performance, endurance levels and survival. Don't wait until you're thirsty to drink water--stay hydrated by drinking water consistently all day long. Studies show that you must replace a total of 2.4 liters of water each day in your body, both through the water you drink and the food you eat. About 60 percent of the human body is made up of water and approximately 83 percent of the bloodstream is water. The body's bloodstream is essential to metabolizing the carbohydrates and proteins you eat to fuel your muscles, transporting waste material out of your body and controlling your body temperature.

Tip 3: Be Prepared for the Unexpected

No one likes to plan for the worst, but when you exercise outside, there are some essential safety tools you need in your possession that can make the difference between a simple mishap and a full-blown emergency. For starters, a cell phone is important to bring along in case you become injured, run into an emergency situation during your workout or simply lock you keys in your car. Bringing your cell phone along, though, doesn't mean you can't disconnect from technology during your workout--silence you phone and stow it away in a pocket or bag so you aren't tempted to check your email while doing a plank or set of box jumps. You don't have to see it, but it's there if you need it.

Whether it's cloudy or sunny during your workout, you need to protect yourself from the sun. The sun provides the necessary means for your body to make vitamin D, however overexposure can lead to sun spots, burns, and even cancer down the road. Enjoy the sun, but protect yourself appropriately.

Finally, a simple first aid kit should always be in your possession, whether it's in your workout bag or in your car. You never know when you might scrape your knee while running bleachers, cut your foot on a piece of glass left on the sidewalk or endure an unexpected bee sting. You may run into varying obstacles when exercising outdoors, so it's important to be prepared for the unexpected.

Tip 4: Grab You Friends and Family

While exercising alone can fulfill the need for solitude, unplugging from society and getting in touch with your inner soul, it is safer if you run in a pack when taking your workout outdoors. Working out in a group isn't only good for creating camaraderie, motivation and accountability, but the buddy system also ensures that someone is watching your back during your workout. Your workout buddy can be a valuable asset to your fitness regimen by providing assistance in the instance of unexpected events during a workout such as rolling your ankle on a desolate trail run, sudden heat exhaustion, dehydration or close encounters with wildlife.

Tip 5: Enjoy the Scenery

It can be beneficial to both your mental and physical health to take your workouts outside this summer. After staring at gym walls during your winter and fall workouts, hiking in the mountains, running on the beach or doing a group workout at a local park can refresh your mental dedicationa and motivation to a fit lifestyle. When you take your workouts outside, you can quickly become engulfed in enjoying the ever-changing outdoor surroundings, rather than worrying about the length or intensity of the workout session.

It's important, though, to start out slow at first and build up your outdoor workout intensity, as you can easily push yourself too far and too fast physically when exercising outdoors without realizing it. Have fun and be adventurous with your workouts this summer, but stay safe and injury-free.

The summer months are the perfect time to get out, get fit and enjoy an active lifestyle. If you need help with jump starting a healthy lifestyle or elevating your fitness level this summer, the personal training experts at Fitness Together are dedicated to helping you meet and exceed your fitness goals safely. Give our studio a call today to look better, feel better and perform better during your summer outdoor fitness activities.

To BAN or not to BAN?

Fri, 01 Jun 2012 07:30:00 -0500

If you've paid close attention to the news lately you've heard about the potential ban on the sale of sugary drinks in New York City. The NY Times reported this week that Mayor Michael Bloomberg plans to pass a law banning stores and restaurants from selling popular sugary drinks. These drinks range from energy drinks to pre-sweetened iced teas. The article states, "The sale of any cup or bottle of sweetened drink larger than 16 fluid ounces — about the size of a medium coffee, and smaller than a common soda bottle — would be prohibited under the first-in-the-nation plan, which could take effect as soon as next March." What's interesting to me is the fact that the ban would not include "diet sodas, fruit juices, dairy-based drinks like milkshakes, or alcoholic beverages; it would not extend to beverages sold in grocery stores or convenience stores." Let's think about this...wouldn't you think that these not included are just as bad (if not in some cases worse) than the drinks that are on the list? Also, are they really going to make that much of a difference by banning them in restaurants if folks can just go to the nearest convenience store and pick up a six pack or a 2-liter? Also, a lot of fruit juices have just as much sugar as soda. What are we teaching the children? Think about and then you decide...

Heart Attack Risks and Prevention

Tue, 22 May 2012 16:22:00 -0500

RISK FACTORS

High-carbohydrate diet: drives insulin production, high triglycerides, and conversion of VLDL into dangerous, small LDL.
High-polyunsaturated diet: promotes oxidation and inflammation, allowing small, dense LDL to damage arteries.
Statin use: compromises cellular energy production (depleted CoQ10), damages muscles and liver, and lower HDL.
Exercise: not enough promotes insulin resistance or too much produces excessive cortisol and oxidative stress.
Genetics: predispositions are usually only relevant when combined with adverse lifestyle choices (insulin, chronic exercise, stress, e.g.)

PREVENTION TIPS

Eliminate processed carbohydrates: moderates insulin, lowers triglycerides, and raises HDL.
Eliminate polyunsaturated fats: reduces oxidation and inflammation.
Increase saturated fat intake: raises HDL.
Eat like your ancestors: moderates insulin, balances omega-6:omega-3 ratio, boosts anti-oxidants.
Exercise like your ancestors: raises HDL, lowers triglycerides, lowers small, dense LDL.
Moderate stress: sleep, sun, play--reconnect with genetic requirements for health.
Blood tests: focus on triglycerides, fasting blood glucose and insulin, LDL particle size, and C-reactive protein (a marker of systemic inflammation).

Shape Ups aren't shaping up!

Tue, 15 May 2012 06:35:00 -0500

I'm sure you've all seen the ads and have possibly seen a ton of folks, particularly women, sporting Sketchers brand Shape Ups--shows designed to tone the legs and glutes by simply walking around in them. Well, if you fell for the claim or were even contemplating purchasing a pair for your fitness endeavors, think again.

Reuters reports that Sketchers settled a deal with the Federal Trade Commision this week in the amount of over $44 million dollars! There were two claims sited: "First, Skechers' Shape-ups ads often touted clinical studies as a reason to buy the shoes. Skechers misrepresented the data, according to the Commission. The company "cherry-picked" results and cited studies conducted by biased researchers. Skechers also claimed that its shoes help with weight loss and increase cardiovascular health, reports Reuters. Toning shoes may help build muscle, but there is apparently no evidence that they are any more useful than regular shoes for losing weight and increasing heart health."

Reebok has also suffered similar suits and had to pay out over $25 million last fall for its false claims regarding their brand of toning shoes. The bottom line: If you're wanting to "shape up," how about some good 'ol fashioned exercise and eating right, without falling for bogus ads featuring today's hottest socialite and meaningless claims!

Top Ten Bone-Building Foods and Exercises

Thu, 10 May 2012 10:19:00 -0500

10 Tips for keeping your bones healthy and strong:

Perform strength and resistance training exercises. Did you know that of all the athletes, body builders have the highest bone density? In fact, it has been scientifically shown that muscle mass correlates with bone mineral density (i.e. more muscle = stronger bones). Try to perform "axial loading" type exercises (movements where the weight compresses your spinal column from above such as squats), stability and balance exercises frequently.
Perform weight-bearing cardio exercise. Performing daily cardio exercise is not only great for cardiovascular fitness and weight control but also is invaluable for boosting your bone density. Weight-bearing exercise is the kind you perform on your feet, with your bones and muscles supporting your full body weight. Examples of weight-bearing exercise include walking, running, stair-climbing and the elliptical machine.
Eat calcium-rich foods. The most abundant mineral in the body, calcium is a critical mineral to bone up on in the diet for bone health. When it comes to osteoporosis prevention and treatment, adequate daily calcium intake is a must. Aim for consuming 1200mg a day from mostly food sources. The foods highest in calcium include organic, plain yogurt, organic milk and cheese, canned salmon with the bones, collard greens, kale, broccoli, and almonds.
Get in enough vitamin D. Along with calcium is the sister mineral for boosting bone health--vitamin D. Calcium actually depends on vitamin D for absorption and transport to the bones. Your body can make vitamin D with the help of sunlight, but many of us simply do not get out in the sun near enough. The best food sources of vitamin D are fatty fish including wild salmon, herring, mackeral, and sardines; eggs from pasture-raised hens; organic milk and organic yogurt. Few of us consume enough in our diet, so you may need to take a supplement (ask your physician if a supplement is right for you). 1000 IU of vitamin D3 a day is the typical recommendation.
Eat vitamin C-rich foods. Vitamin C is an important structural component of healthy bone. It also helps with calcium absorption. Eating vitamin C-rich foods on a daily basis will therefore contribute to the strength and structural integrity of your bones. Aim for eating these foods as often as you can: berries, citrus, melon, bell peppers, hot chili peppers, broccoli, Brussels sprouts, cauliflower, cabbage, tomatoes, and summer squash.
Get in enough protein. If you do not consume enough protein in your diet, the research shows that you may be shorting your bone strength. Aim for including a source of lean protein at every meal (but don't go overboard). Enjoy moderate amounts of high-quality proteins including pastured chicken and turkey, wild-caught fish, eggs from pastured hens, organic dairy, grass-fed beef and pastured pork.
Eat foods rich in magnesium. Did you know that half of your body's store of magnesium is found in bone? Magnesium is one mineral that helps your body to maintain a strong bone structure. Plus, the mineral is necessary for the absorption of calcium. Get magnesium from nuts, spinach, swiss chard, pumpkin seeds, or halibut.
Eat lots of potassium-rich fruits and vegetables. Although not as famous as calcium, this mineral is also a bone health superstar. The role of potassium in bone health relates to its ability to neutralize bone-depleting metabolic acids. Many fruits and vegetables contain siginificant quantities of potassium and other nutrients that contribute to bone health. Keep your bones strong by eating a diet rich in spinach, melon, apricots, prunes, nuts, coconut, bananas, and avocado.
Eat food rich in vitamin K. Knockout weak bones with this vitamin, a bone health nutrient required by your body on a daily basis. Vitamin K is essential for the formation of three types of protein found in bone: osteocalcin, matrix Gla protein and protein S. Try to incorporate vitamin K-rich foods into your diet such as dark leafy greens (especially kale and spinach), asparagus, broccoli, Brussels sprouts, watercress and parsley.
Avoid bone depleting habits. Next time you reach for your soda, coffee, or mixed drink or beer, think twice. Carbonated, caffeinated, and alcoholic beverages can deplete calcium stores and hinder calcium uptake. On another note, steer clear of aluminum cookware and aim for stainless steel or castiron. And by all means, don't smoke!

You can achieve your bone strengthening 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 strengthen your bones!

Mother's Day Special

Mon, 07 May 2012 14:09:00 -0500

To celebrate Mom this year, Fitness Together Greensboro is offering a special promotion for Mother's Day.

For $99, you can get Mom on the move with either one month of small group PACK training (2x/week) OR three private, one-on-one personal training sessions. With this purchase you'll receive a gift certificate with which Mom can choose which program she'd like to give a try.

Act now, Mother's Day is this Sunday, after all! Support Mom's active, healthy lifestyle by giving her the gift of fitness!

Foods for Fertility

Tue, 01 May 2012 16:20:00 -0500

Look around you...pregnant women are EVERYWHERE! Most of you probably know someone who either just had a baby or has one on the way...I know I personally have been buying a LOT of shower gifts lately! I wanted to jot down a few things you could share with the ladies in your life who are wanting to conceive, have conceived and/or are now breastfeeding--some things she may want to consider having as staples for her babe's utmost nutrition!

Liver: A great source of vitamin A, iron, B-12, protein, zinc and folate.
Egg yolks: Especially rich in choline, a nutrient that protects against neural tube defects and supports healthy brain development.
Cold-water, fatty fish: High in omega-3 fats EPA and DHA. DHA is very important for fertility and pregnancy. It is crucial in brain development and protecting brain tissue from oxidative damage. High DHA is found in salmon, mackeral, sardines and herring.
Cod liver oil: One of the highest sources of vitamin A and has more vitamin D by weight than any other food. Good vitamin D levels during pregnancy promotes healthy bone development.
Grass-fed dairy: This is rich in saturated fats which are very important during pregnancy. Non-fermented dairy sources are great sources of healthy bacteria--the mother's gut health is very important in developing a baby's immune system.

Fitness: An Investment

Mon, 16 Apr 2012 11:01:00 -0500

As you know tomorrow is the deadline for filing your taxes. Some of you are on top of things this year and some of you will be scrambling to get all your ducks in a row and either in the mail. I bet you are wondering where I'm going with this, right? Well, if you're like me (although I hate to admit it), I put off all of my retirement contributions until tax time--right when I don't really have a choice--when I could have just put money into my IRA each month last year until it maxed out. Why didn't I, you ask? The answer is that I didn't have anything holding me accountable. I knew I had a deadline, yet I chose to wait until the last minute to scrape together everything I wanted to contribute (which, by the way, seems like a LOT more money when done in one lump sum!). This is very much equivalent to weight loss and fitness--especially at this time of year. What's coming up...SUMMER TIME. How many of you have put off trying to drop the last 5, 10, or more pounds before shorts and bathing suit season? A lot of you, I'm sure. Wouldn't it make more sense to start now instead of waiting until 2 weeks before that July 4th trip to the coast? Become invested in yourself like you would your finances. Find someone like a personal trainer or small group to hold you accountable to get the job done. Then you're not left to figure out how you're going to cram yourself into those cute shorts you bought on sale last year specifically for this year's vacation!

Caffeine and Endurance

Mon, 02 Apr 2012 09:51:00 -0500

There's been a lot of talk recently in the performance world as to whether or not caffeine will improve calorie burning at rest and during exercise. The answer is 'yes,' but it's not to the extent that we all wish it could be! It has been shown to increase sympathetic nervous system activity, which releases fatty acids from fat tissue and other storage places. It also enhances the processes that cause fat breakdown. These enhancements, however, are only acute at rest and during low-intensity exercise. If you're looking for more fat-burn, kick out the coffee and kick up the intensity of your workout!

It's PACK Time!!!

Thu, 15 Mar 2012 09:26:00 -0500

It's finally here...PACK Training! Small Group Personal Training with 2 to 4 individuals per training session! What does that mean for you?! It means you can get the same great workout from the same great trainers while getting to train along side of folks just like you. It's motivating. It's encouraging. It's FUN! There's no competition, just a shared drive to be the best you can be. Each client is working hard to succeed while encouraging those next to them to do the same--all with the guidance of a certified personal trainer. We've even expanded the studio to accomodate for PACK Training...that's how much we believe in it! Check out some of the comments of our current clients that have tried it out on our "Success Stories" page OR find us on facebook. Call us anytime to give PACK a try!

We're on the COVER!

Wed, 07 Mar 2012 12:13:00 -0600

We are the featured on the cover of Guilford Woman this month! The article highlights all of the attributes of training at Fitness Together and showcases many of our clients' testimonials. You can pick up an issue for free at many Greensboro and Triad-area Harris Teeters or at several different doctors' offices. Pick one up and read for yourself all that's happening at your local FT! If you're having trouble finding an issue, try this link for an online edition: http://www.ourdigitalmags.com/publication/?i=101254.

SWEET 'OL SWEET POTATOES!

Thu, 01 Mar 2012 00:26:00 -0600

If you love potatoes, switch from white to sweet—the latter contain more age-fighting nutrients and are less likely to rile your blood sugar. Don’t be fooled by terminology; the moist, orangy tubers often labeled “yams” and the drier, yellower ones generally called “sweet potatoes” are both varieties of the same plant. Don’t douse your sweets in syrupy concoctions, either; noted alternative practitioner Andrew Weil, MD suggests baking the moister varieties in a 350° oven until fork-tender, or pan-frying them in a spot of olive oil. He says both types can be oven-roasted—just peel, cube, toss with olive oil, salt and pepper, spread in a baking pan and roast in a 450° oven (stirring every 10 minutes) until nicely browned. Enjoy!

--www.energytimes.com

We're on the brink of BIGGER THINGS!

Tue, 14 Feb 2012 09:21:00 -0600

Things are changing here at the studio...in a good way, of course. If you haven't been to the studio before, or if you haven't been by lately, we're in the middle of expanding our square footage to include an additional 400 or so square feet. This is something we've been considering for quite some time, and now is as good a time as any! There is a cat in the bag, however, and I'll be stringing ya'll along for a little while longer--don't worry, it's AWESOME NEWS and it's been hard not to shout it at the top of my lungs. In a nutshell, we're going to continue to do what we've done all along with private, one-on-one sessions BUT we will have the opportunity to help even more people than we have thus far. What can be greater than that?! Anyway, more news on the matter will be in the near future. Until then, give us a call or stop by any time!

How to Read Nutrition Labels

Mon, 06 Feb 2012 07:25:00 -0600

Reading nutrition labels can be a trickier task than one might think. I am sure we all know that a nutrition fact label is the information on the ingredients that are put into the food, and that those labels are required by Food and Drug Administration. But, did you know that the calories listed on that box of crackers are not the calories for the whole box, but for one serving size of probably 12 crackers? I am going to break down the nutrition label in this blog and share some secrets, that are a need to know about the labels that are put on the front of packages.

Let's start at the top of the nutrition label, where it shows serving size. This shows the servings per container and helps to calculate calories and nutrients in the entire package. According to Mayoclinic.com, it is important to keep in mind that you must check the serving size against how much you actually eat. If one serving equals 16 chips and you eat 32 chips, that doubles your calories, fats and other nutrient intake. Just like the serving size, the calories listed are just the calories for ONE serving, NOT for the entire contents. Moving on down the the label, we come to the list of nutrients. All food labels have to list at least the total fats, saturated fats, trans. fat, cholesterol, sodium, dietary fiber, total carbs, sugars, proteins, vitamins A and C, calcium and the iron that are in one serving size. The unhealthy nutrients are total fats, sat and trans fats, cholesterol, sodium and sugars. Look for items that have little to none of these unhealthy nutrients. At the very bottom of the label, you will notice the percent daily value listed. This is based off of a 2,000 calorie diet. This number is just a general reference number for consumers. Calorie and nutrient intake varies for each person depending on your needs. Underneath the label, is where the ingredient list is placed. The ingredients are always listed in order from greatest amount to least amount. So, if sugar appears before fruit in the ingredient list for fruit juice, then this product is filled with more sugar than fruit and should be left on the shelf! A good tip to remember when food shopping, is that if there is a long list of ingredients that can not be pronounced, do not buy it. All that long, hard to read list means, is that that particular item of food is highly processed and filled with unnecessary chemicals. Now that we have covered the back of the box, let's move to the front of the box. Webmd.com, wants consumers to be aware that the manufacturers of the food items you are buying, are allowed to put whatever labels they want to on the front of packages. DO NOT believe the front label on a box, only the nutrition label will give you the truth about the product. Here are some red flags to be aware of: Fortified, enriched, added, fruit juice and natural. If the product does not say 100%, then you can trust that it will be filled with chemicals and lack any true beneficial nutrients. So, next time you read a nutrition label, do not let the manufacturers trick you into buying their unhealthy products!

Stretching Essentials

Mon, 23 Jan 2012 16:38:00 -0600

Fitness professionals tell us that stretching is a must after exercise. Besides the fact that it feels amazing, what does it actually do for the body? Some studies have shown that the main benefits of stretching are: improved athletic performance and decreased risk of activity-based injury. Stretching helps to improve joint mobility and stability allowing for greater range of motion when performing your workout routine. It also increases blood flow in your muscles decreasing soreness from exercise. Now that we know the benefits of stretching, there are some stretching essentials that must be covered according to mayoclinic.com. Stretching should not be your warm-up before exercising. Stretching cold muscles may actually cause injury. The best way to warm-up is to walk, jog or perform some form of activity that increases the heart rate and warms the muscles for 5-10 minutes. Stretching is best after you have completed your workout routine. Make sure to stretch the major muscle groups such as, hamstrings, quads, hips, back, neck and arms. Also stretch the muscles that you use the most throughout your day, this will help to alleviate tension and reduce stress in the body. DO NOT bounce when stretching. Bouncing actually creates small tears in the muscle fibers causing scar tissue. Scar tissue in the muscles will actually decrease flexibility and cause you to be more prone to pain. Make sure to hold each stretch for about 15-30 seconds.Stretching should not be painful, only slight tension should be felt in the muscle groups that are being stretched. The muscles that you focused on the most in your workout are the ones that should receive the most attention in your post-workout stretching routine. So, if you had a lower body workout day, stretch all of the lower body muscles groups, from lower back all the way to calves. Keep in mind that in order for stretching to truly be beneficial, it must be performed regularly, at least 3 times per week. Follow these stretching essentials after your workout routines and you will start to notice the improvements in your range of motion and flexibility very quickly!

To Box or Not To Box?!

Fri, 06 Jan 2012 13:20:00 -0600

Tired of the same old cardio routine you do on the treadmill every week or bored with the same monotonous workout? Well, have you considered giving boxing a try before? This type of workout is not just for the professional athlete anymore. Boxing for the masses is gaining more and more popularity and for good reasons too! Training like a boxer allows one to improve not only muscle endurance but cardiovascular endurance as well. This high intensity workout can produce a significant amount of weight loss if performed properly. According to FITDAY.com, "boxing for 60 minutes per day can result in calorie burn up to around 600 calories." Boxing workouts not only produce weight loss results but improves the cardiovascular system at the same time. If you are experiencing shortness of breath and/or fatigue during your normal workouts, then you may have a weak cardiovascular system. Boxing in rounds of 3 minutes with a 1 minute rest in between will help to strengthen the heart, thus improving overall cardio endurance. Muscle endurance will also improve with this type of workout. Most people assume boxing is strictly an upper body workout, but it works so much more. When striking a punching bag or mitts, both core and legs are involved. The main muscle groups in the lower body that are being engaged are the quadraceps, hamstrings, gastrocnemius and soleus (calf) muscles. The main muscle groups engaged in the core are the abdominals, internal and external obliques. Lastly, the biceps, erector spinae (muscles in the back), pectoralis (chest muscles), and the latissimus (back muscles)muscle groups are all being engaged in the upper body. So from now on, think of boxing as an excellent total body workout. If the previous benefits of boxing were not enough reason to convince you to try boxing , maybe knowing that it is a mood booster will! All excerise increases the release of hormones called endorphins. These hormones, when released into the brain, create a feeling of happiness, thus the reason endorphins are known as the "happy hormone." Engaging in a boxing routine will not only release endorphins into the brain, but will reduce stress and aggression in the process. A perfect type of workout to do after a long day at work! So, if you are ready to get out of your cardio "rut" and spice up your workout routine, then go out, purchase a pair of gloves and give boxing a try!

The Benefits of Plyometrics

Thu, 15 Dec 2011 09:40:00 -0600

You hear your trainer throwing around the word "plyometrics" during various exercises, but what the heck does it mean and how does it benefit you?! Plyometrics are a repetitive jumping, bounding or pushing motion that lengthens and shortens the muscles to improve strength and power. Squat jumps, one leg hops, burpies and jumping jacks are all considered plyometric exercises. Performing these exercises for 3 sets, 30 seconds each, 1-3 times per week, will not only improve your strength and power, but will improve balance, posture and flexibility. Plyometrics, when performed properly, also reduce the occurence of injury through the enhancement of the brain's ability to percieve the position of body parts. These dynamic, resistance exercises are not just beneficial for athletes, but for anyone who wants to maintain an active, injury free lifestyle. So, how do you know if plyometrics are right for you? Idea Fitness Journal, gives you 7 reasons to consider: to introduce a unique training method, to enhance neuromuscular proprioception in the upper and lower body, to increase power in target muscles, to increase muscular strength, to improve certain aspects of one's sports participation, to increase mobility in selected joints and to add a challenge to your typical workout program. If any of these reasons strike a cord with you, then give "plyos" a try in your next workout!

'Tis the Season of Overeatin'

Thu, 17 Nov 2011 05:32:00 -0600

It's the time of year when you wonder if all the hard work you've put in thus far is going to be for nothing! You've been on track for a while now, eating healthy foods and exercising on a regular basis, and all for what? To throw it all away during the holiday festivities--we think not! The good news is, there are ways to enjoy yourself and still manage to come out feeling proud of yourself and no heavier than when the season began! Below are a few tips that will make the holiday eating and socializing a bit easier to overcome right on into 2012:

Portion control should be the top priority. You can have a tiny bit of a variety of things. Just keep in mind that you can easily over do it!
Drink a large glass of water before attending a party, or if you're the host, serve a light soup before the big meal. You, and your guests, will benefit and will be less likely to overeat.
Use smaller plates at the buffet table.
Cover most of your plate with veggies, lean protein, and salad (and not potato salad!).
Make sure you get a good serving of turkey--4 to 6 ounces--that will keep you from being as tempted by the dessert selection!
Avoid startchy side dishes like candied yams and creamed potatoes. Fill up on roasted green beans or asparagus and less dense winter squash dishes.
Try to avoid any form of stuffing if you can. If you must, a few bites will need to suffice.
Don't let dessert be your downfall--especially if you kept it clean throughout dinner.
Tone down the alcohol consumption. These are just empty calories that really only function to make you want to eat the bad things.
Instead of watching football on TV with the fam, suggest everyone go outside and start your own game. This will not only keep you active and having a good time, but less focus will be on food.

When all is said and done, if you do indulge, keep it light and get back on track the next day. Remember to make time for activity and exercise even if you feel bogged down with other commitments. You'll feel better about yourself come January 1st!

Thin Doesn't = Healthy!

Tue, 01 Nov 2011 12:07:00 -0500

There's always been this notion that being 'skinny' equates with being 'healthy.' Health is much more than skip deep! Being what we consider as a society to be 'skinny' may make a person appear as if they have a low body fat percentage when in some cases, it's the exact opposite. In fact, these folks may be at just as big of a health risk as someone whom we'd perceive as 'fat' and 'unhealthy!' It is very possible to appear to have less body fat and, in all actuality, have a high body fat percentage than someone who weighs more and appears larger. Being skinny with no muscle is just as dangerous as being fat with some muscle. Individuals in this situation can have higher levels of blood glucose and serum cholesterol--both putting them at risk for later developing diabetes and heart disease. The bottom line is this: No matter how thin you appear, you still need to make healthy choices that include strength training, engaging in regular aerobic exercise, and making appropriate dietary choices. High body fat percentages are good for anyone, even those who "can eat anything they want and not gain an ounce!"

Titleist Performance Institute Update

Mon, 17 Oct 2011 13:06:00 -0500

I'm just back from a weekend seminar in Rhode Island--can't say that's my favorite place I've visited, BUT I brought back with me a LOT of priceless information and a more developed skill set! I was there for a Titleist Performance Institute seminar, specific to fitness professionals who are already certified through TPI. And what does this mean for Fitness Together and YOU? Well, this seminar was designed to polish our skills in screening and exercise programming for golfers such as you, perhaps. With this new protocol and access to a WORLD of research provided to me by Titleist, I can take golf fitness training to an even greater level. After rigorous screening protocol, movement analysis, strength, power and cardiovascular assessment, Level 2 certified golf fitness folks such as myself can customize specific exercise programs that will certainly make for a better swing and a better game. Not to mention how much better you'd feel off the course! I'm so excited to have had this opportunity and I look forward to hearing from golfers throughout the Triad! Call if you have any questions!

19th Annual Chamber Golf Classic

Sat, 01 Oct 2011 07:23:00 -0500

We are excited to be sponsoring a hole at this year's Chamber of Commerce Golf Classic. It's the 19th year of the tournament and this year it's sold out! The goals are to get the word out about Fitness Together, to promote Titleist Performance Institute, and to explain how a TPI certified trainer can take your golf game to the next level! TPI-certified fitness professionals are skilled at assessing a golfer's strengths, weaknesses, and imbalances. With this information, they can custom-design a workout program that works to correct imbalances, strengthen areas of weakness, and make strengths even greater. Both FT-Greensboro and FT-Preston from Cary will be represented at the event. We can't wait to cheer the golfers on. Shotgun start is at 11:00--keep your fingers crossed for no rain!

A Message from the Owners

Wed, 21 Sep 2011 15:22:00 -0500

Wilda and David Young are the owners of Fitness Together, which they opened in July, 2007. They saw a need for a physical fitness facility that offered a high degree of specialized attention, in a private environment, in order to improve overall health and fitness. They found that "doing it on their own" through jogging, health clubs and home gyms simply did not work. They needed the commitment and accountability offered by a professional Personal Trainer, and preferred the environment offered at a private studio.

Wilda is a Physical Therapist specializing in Women's Health and urological issues. She found that the medical profession can address the specific issues, but is not able to provide the ongoing attention necessary for making significant lifestyle changes.

David is a retired business person with vast experience in International Business. He spent far too much time in airplanes, hotels, and business meetings, and suffered many of the health challenges faced by business executives these days: lack of energy, unwanted weight gain, and high blood pressure.

Neither Wilda nor David are Personal Trainers. They are not "meat heads" or "gym rats." They are not in to "body building," nor are their trainers. Rather, Wilda and David have been enthusiastic Fitness Together clients from the day the studio opened, and they pay for their trainers' services just like all other clients do. They do this not only to stay in shape, but so they can understand and continuously evaluate the "value proposition" of Fitness Together's services. In other words, they want to make sure Fitness Together clients are getting exactly what they pay for.

Fitness Together is an active member of the Chamber of Commerce and The Better Business Bureau. David says, "The fitness industry sometimes has a sketchy reputation. All of our sessions are by appointment only. THis means no waiting for equipment, no long-term contracts, and no parading around in front of a gym full of people. We're especially proud of the fact that since we opened in 2007, we have not had a single complaint to The Better Business Bureau. Not that we've 'resolved all complaints'--we've simply had none to resolve! Remember, we're clients too!"

In the Press

Mon, 15 Aug 2011 13:34:00 -0500

Since the spring, we've offered custom-designed golf fitness programs by way of the Titleist Performance Institute (TPI) and a certification our manager, Blair, has received through them. Well, about 6 or so weeks ago, we get a phone call from Triad Golf Magazine wanting to come speak to us about our studio and what Titleist fitness training involves. If you're a golfer, either novice or semi- to professional level, you're likely familiar with the publication. It's found at many locations around the Triad and Triangle--golf courses, restaurants, country clubs, etc. When you're out and about for the remainder of the month, and happen upon the August issue, pick one up and check out the full-page article on Fitness Together, specifically an introductory look into what TPI fitness training could offer you. If you can't seem to come across one here's a link that will take you directly to it: http://viewer.zmags.com/publication/9d2fa3fd#/9d2fa3fd/1. If you have any questions more specific to what you may be looking for, give Blair a call and she'll let you in on everything you can expect from TPI fitness training!

Golf Fitness

Fri, 01 Jul 2011 05:13:00 -0500

For all of you golfers out there, it's prime time to be out on the course and sinking balls. However, some of you may feel like the summer heat isn't all that's making you lag behind. Even though golf is a sport and you have to have some level of skill and athleticism, it's easy to get into a rut and fall off of the fitness wagon and still enjoy a game or two every now and again. If this sounds like something that's been weighing on your mind, we've got the perfect solution for your problem. The Titleist Performance Institute certifies fitness professional to work with golfers, professional and amateur alike, to increase thier fitness in an effort to better their game--and their over all well being. At Fitness Together, we provide the unique protocol developed by the folks at TPI to assess postural issues, correct imbalances, and develop skills that will better their game. If interested, give us a call and we will schedule your customized TPI assessment today!

TPI Certified!

Thu, 31 Mar 2011 09:44:00 -0500

We here at Fitness Together are excited and proud to announce that Blair Meadows, manager and trainer, has recently completed certification with the Titleist Performance Institute as a TPI Certified Trainer. This elite certification bridges the gap between a golfer's game and his or her general fitness. Often times a golfer's play is derailed by recurrent pain or a fault in his or her swing that they've tried to overcome and simply could not. A comprehensive analysis of a golfer's posture allows a TPI Certified Trainer to custom-design a strength- and flexibility-based program designed to make them perform better on the course and feel better off the course. If you're looking to improve your game or to improve the way you feel on and off the course, give us a call for more details!

Exercise for your Baby's Health!

Thu, 15 Sep 2011 11:11:00 -0500

Look around. There are A LOT of pregnant women walking around right now. Chances are you have someone in your circle that either is pregnant or knows someone who is. If not, tuck this nugget of knowledge away for the next time you come across a gal pal who's preggers.

Science is proving these days that expecting mom's who stay active during thier pregnancies benefit not only mom, but baby as well. The goal of one particular study was to show the effectiveness of physical activity on the heart health of the unborn child. Moms who exercised and stayed active before delivery had baby's with lower resting heart rates and higher heart rate variability, a measure that shows the heart is strong and resilient to stress. In a nut shell, if a mom is active and exercises during her pregnancy, not only will she set the example for healthy living once baby is born, but she significantly influences the chance that the baby will grow up with a decreased risk of heart-related illness.

Are you absorbing your nutrients?

Thu, 01 Sep 2011 13:06:00 -0500

How many of you are on a low- or (worse) no-fat diet? Chances are you either are currently trying to eat less fat or you have tried it in the past. Well, if you are choosing this method of nourishing yourself, you are doing yourself a great injustice. Not only are you not getting the right amount of healthy fat in your diet to help your body burn fat (that's another post altogether!), but your body isn't able to absorb vitamins and minerals that require the intake of fat along with them to be properly abosorbed into the cells. What this means is this: All the over-the-counter vitamins and a lot of the vitamins and minerals you may be eating through fruits and vegetables aren't going to do you much good unless you're combining them with the right amount of the right fats so they can go to work internally. Try this: The next time you have fresh steamed veggies or a nice big salad, don't be afraid of the olive oil or some fresh avocado just because they are 'high in fat.' These are examples of healthy fats that are not just good for you, but they make eating those nice veggies more worthwhile from a health standpoint--not to mention more tasty!

Cardio before or after Strength?

Mon, 01 Aug 2011 14:33:00 -0500

There's an ongoing debate about when to do your cardio--either before or after your workouts--which one will allow you to burn more fat, that is. A lot of research has gone into this topic lately and as it turns out the best option is neither! New science is telling us that the best way to exercise to burn fat is to incorporate cardio training within your strength training workout. This is referred to as concurrent training. An example of a concurrent training workout is as follows: After the usual 5 to 10 minute cardiovascular warm-up, begin your strength workout by performing several compound exercises in a row, maybe 4 to 5 different exercises. Then using a bike, elliptical, treadmill, or simply a jump rope, perform 1 to 2 minutes of high-intensity cardio. Repeat this circuit several times. Oh! No need to do this for any more than about 30 minutes--if you can make it longer than that, you're probably not working hard enough to get the full impact of your fat burning capability!

Intensity NOT Duration

Fri, 15 Jul 2011 08:37:00 -0500

I'm sure you've fallen for the conventional wisdom of more time on the treadmill equates with maximum fat loss and calorie burn, right? We all have, and that used to be the "way to do it." Science has proven otherwise in recent history. Now's the time to take a step back and look at what you're doing with your cardio and think about whether or not it's actually working for you and helping you reach your goal. Odds are you're wanting to burn fat, and if that's the case, hours spent pounding the tread or pedaling a bike aren't going to get you there. Really all that will get you is an increased craving for sugar and a decreased muscle mass over time! Studies now prove that cardio bouts should be short, intense, and to the point--alternating between 100% effort sprints and just enough rest between sprints to go all out again. This will actually burn MORE calories (more from fat) during and after your workout than during and after a moderate-paced workout of twice the duration. Below I've included an easy template to follow for high intensity training. I recommend either the bike or elliptical as the treadmill can be dangerous for beginners. Also, another good thing about this type of cardio is that it can be adapted to any fitness level since we're measuring effort first and foremost. The more fit one becomes, the more they will be able to push themselves. However, it is advised that if you are new to cardio training or have a questionable health history, you should hire a qualified trainer who can instruct and supervise you during your workout.

5 minute warm at a moderate pace
30 seconds 100% effort sprint
90 seconds easy pace (slow enough to fully recover before the next sprint)
REPEAT 30:90 intervals, starting with 10 minutes of intervals in the beginning and work towards a max of 30 minutes
5 minute cool down at an easy pace

Beat the Bloat!

Wed, 15 Jun 2011 00:36:00 -0500

Despite the heat and the constant sweating, some of you out there may be experiencing constant bloating and discomfort and may even find it hard to get those shorts zipped and bottoned. How about if I told you that there are some foods out there that can help decrease the amount of gas build-up in your gut? Not only will the discomfort subside, but you'll feel and appear inches smaller around your waistline! Below are several tricks you can try to beat the bloat this summer (and year-round!):

Avoid salt and processed foods. Think, "where salt goes, water will follow!" So, the more salt intake, the more water build up internally.
Drink MORE water. I know it sounds contradictory, but if you're getting enough water IN, then you'll expend more--including what your body's been holding onto to cause the bloat in the first place.
Kick the carbonation. Where do you think those bubbles end up? That's right...in your intestines, causing gas and bloating.
Cut back on carbs. Breads, pastas, rices, potatoes, oh my! As good as they are, know this: with every gram of carb you intake, your body will store 3 grams of water along with it! Get your fiber on with leafy and colorful fruits and vegetables to avoid bloating and puffiness.
Chunk chewing gum. Sugar-free gums (and anything "sugar-free" for that matter) are made with sugar alcohols that can cause gastrointestinal irritation and bloating.
Stay away from acidic drinks. Coffees, teas, and above all, ALCOHOL. These items can be enjoyed in moderation; however, know that the acidity once they are digested is high and can lead to gastrointestinal swelling.

With these tips, you may even get over that weight/inches-lost plateau you've been struggling with this year! Just know these small steps can lead to great success--and less feelings of fluffiness!

Another New Trainer!

Tue, 07 Jun 2011 08:39:00 -0500

Well, well...we've hired another new trainer at FT Greensboro! We're glad to introduce Ethan Stang. He has a Bachelor's degree from UNC-G in Exercise and Sport Science.He's currently a grad student at Winston Salem State, studying Physical Therapy. He comes from a family that has always been into fitness--so health and wellness runs in his blood. Having the physical therapy know-how, combined with personal training skills, Ethan is excellent at helping clients reach their ultimate fitness goals.

New Trainer on Staff!

Wed, 01 Jun 2011 19:02:00 -0500

We are excited to welcome Ryann Hendricks to the FT Greensboro team. She comes to us from Chicago with a background in Exercise and Sport Science from George Mason University. Ryann is a track athlete with the goal of competing at the Olympic level in the triple jump. She has coached track at the collegiate level, including NC A&T University since being here in Greensboro. She's a certified personal trainer through the American Counil on Exercise. She has a lot of energy and enthusiasm and does a great job motivating clients to do the best they can do. We are glad to have her!

Guilt-free Memorial Day Grilling

Mon, 23 May 2011 09:14:00 -0500

Well, it's an odd day of the month for me to be making a post; but, I figured we have the holiday weekend coming up and I may as well take advantage to throw a few tips out there. As you know, Memorial Day Weekend (or week for the lucky among us) is a huge cookout holiday. Although grilling is a much healthier option than say, FRYING, there are some things you may want to keep in mind before you head to Costco to stock up for your festivities:

Buy natural meats: pastured-raised, free-range, grass-fed, organic, antibiotic and hormone free are all phrases you want to look for when purchasing your meats. When it comes to seafood, look for wild-caught as opposed to farm-raised.
Don't overcook your meats: Charred meat is, believe or not, cancer causing if consumed often. This is avoidable if you cook steaks medium-rare and let the meat rest or removing any charring after removed from the grill, like with chicken.
Accessorize: Don't forget that just because you're cooking on the grill that you still need to have your vegetables! Most any hearty vegetables can hold up to the flame, just brush with a little olive oil, add salt and pepper and you're good to go!
Have a good time: Dining, especially grilling, is a social activity that is great for stress reduction. Just keep in mind that consuming too much alcohol can put a damper on your willpower and your ability to stick to healthy eating choices.

Debut in Guilford Woman and Men Today

Sun, 15 May 2011 07:10:00 -0500

We are the cover story of the May/June issue of Men Today, a local publication dedicated to highlighting local men along with topics such as business and finance, sports and fitness, landscaping and home improvement, and travel and hobbies. Check out the digital version of our cover issue here http://content.yudu.com/Library/A1s4hl/MenTodayMagazineMayJ/resources/index.htm?referrerUrl=http://www.yudu.com/item/details/329957/Men-Today-Magazine-May-June-Flip-Side--11.

We are also proud to announce that Blair will be featured in Guilford Woman Magazine as the Fitness Expert. You can also check out the digital version of this mag at http://www.ourdigitalmags.com/publication/?i=67767. We are on page 14.

Copies of both of these magazines can be picked up at local stops (mainly grocery stores and doctor's offices) throughout the Triad.

Exercise to you Health

Sun, 01 May 2011 13:48:00 -0500

Are you afraid of catching a cold or that dreaded sore throat? Time to get in gear! A recent study published in the British Journal of Sports Medicine suggests that people who regularly get their sweat on through exercise catch less colds than their sedentary counterparts. If they do come in contact with a bug, their symptoms are much more mild and recovery is far quicker! The research suggests that exercise stimulates your immune system to go on the defense against foreign invaders (a.k.a. cold germs and viruses). So, during this crazy weather make sure you're pumping up your immune system, not just your biceps!

Keep Your Feet Fit

Fri, 15 Apr 2011 14:14:00 -0500

Fun facts: When you walk your feet are supporting 3 times your body weight; when you run, they are supporting 7 times your body weight! Guess it's understandable why it'd be important to emphasize foot health in conjunction with the rest of your body when you're working out. Below are a few tips to help you keep your feet in shape and free from pain or injury:

Keep your feet firmly planted. This goes for standing exercises AND seated ones as well. Never try to lift too heavy of weight that causes you to shift into the balls of your feet or up onto your toes. Keep those heels down!
Make balancing part of your routine. Balancing on one leg at a time can strengthen the soft tissues around the ankle, making it less likely that you'll sprain your ankle in the future. This requires some skill, however--especially if you are adding weight to the exercise you're doing. Make sure you have a trainer help you.
Strengthen your core. Believe it or not, a lot of injuries occur due to poor core strength and stability. Poor core strength causes compensation and can lead to overuse and acute injury during exercise. Just remember: Core training isn't simply abdominal crunches on the mat--get with your trainer to add functional core movements to your routine!

Beat Dementia with Beets

Fri, 01 Apr 2011 12:50:00 -0500

To beat cognitive decline, start guzzling beet juice, according to a new study in the journal Nitric Oxide: Biology and Chemistry. Dietary nitrates--found in beets, celery, cabbage and some lettuce--can help keep your brain bealthy as you age by increasing blood flow to the brain's frontal lobes. Drinking 16 ounces of beet juice for just for days showed beneficial effects.

Try this:

Juice 1 beet, 4 carrots, 3 celery stalks and 1 fugi apple in a stardard fruit and vegetable juicer. Have this as a treat (as it contains a lot of natural sugar) and enjoy all the benefits!

Fat Loss Myth #3

Tue, 15 Mar 2011 00:19:00 -0500

Low intensity cardio is the right way to burn fat and boost endurance.

For all of you chronic cardio kings and queens out there that are a product of cardiovascular conventional wisdom, this message for you if your goal is fat loss: What you're doing is not going to make your body burn as much as fat as you'd like to believe! When you put your body through long bouts of continuous activity, such as jogging or pedaling away on the bike or elliptical, you're depleting your body of energy. Unfortunately our bodies are stubborn and love our fat stores so much that under these prolonged conditions, they begin to prefer muscle tissue for energy rather than fat--which is contrary to what has been drilled into our heads for so many years. Another truth to this is that after around the 40 minute mark, your body believes itself to be under distress and begins secreting the fat-storing stress hormone known as cortisol. Elevated cortisol levels are directly related to abdominal fat--one of the reasons you're hitting the treadmill in the first place. The good news is that you can by-pass this muscle-burning, fat-storing reaction during your cardio sessions by implementing short, intense bursts of hard-core sprints, whether on the treadmill, bike, or elliptical. Follow each intense bout with enough light recovery to perform the sprint again. Continue this pattern for no more than 20-30 minutes. This type of cardio will spare your precious muscle tissue, ignite the fat-burning (rather than fat-storing) hormones, and cause your body to burn a TON of calories after you're done working out! Now, WORK HARD and HAVE FUN!

Fat Loss Myth #2

Tue, 01 Mar 2011 10:04:00 -0600

I have to eat a lot of protein to gain muscle.

Your body can only absorb and put to use only so much protein at once--this number is somewhere around 25 grams per meal or snack. For this reason, it doesn't need any more than this at a time to make muscle gains and repair. If you're not gram savvy, most protein powders provide somewhere between 16 and 30 grams of protein per serving while cooked chicken breast, for example, contains about 9 grams per ounce. Your best bet is to eat protein-rich foods (or powders depending on the time of day or workout) often to make sure that you're maximizing your training and fat loss benefits.

Fat Loss Myth #1

Tue, 15 Feb 2011 11:44:00 -0600

"Toning" workouts are done by lifting lighter weights for a lot of reps and are best for women who are looking to gain defined muscles.

Okay, ladies (in particular)! Listen up! Those 2 pounders you've been totin' aren't gonna get you very far down the muscle definition path. If "toning" is your goal, it's gonna take more than that. The truth is that the only benefit you'll gain from lifting lighter weights for a high number of reps is muscle endurance, not definition (or growth). You will be able to make gains via how many times you'll be able to lift that lighter weight; BUT, you won't be able to flex and see much of anything in the mirror. What you want to do is lift heavier weight with much fewer reps until your muscles reach fatigue. Not only will you get muscle growth and definition, but you'll be much stronger and get a greater metabolic BURN when you're done!

New School Cooking Oil

Tue, 01 Feb 2011 10:49:00 -0600

We've been stuck in an olive oil rut for a while, haven't we. We're told it's the only healthy oil for the most part, and frankly--I'm BORED! Let's step out of our comfort zone a while and explore the health benefits of macadamia nuts. Honestly, these are the most energy-dense nuts out there, meaning the highest in calories. However, it is one of the most stable of all the oils out there, being highly shelf-stable and resistant to heat-induced oxidation (which is BAD). It's its high monounsaturated fat content that makes it this way--it's higher than olive oil, but who would have known since we're told the only healthy oil comes from olives. Macadamia nut oil is also full of antioxidant power--which makes it cancer-protective. The particular antioxidants found in this oil protect us from sun-induced damage and is used in our bodies to create cholesterol (this is a good thing) and vitamin D. Research shows that consumption of macadamia nut oil over time has a positive affect on blood lipid profiles--meaning it lowers the BAD LDL and raises the GOOD HDL. So, keep all of this great info in mind next time you're in the oil aisle and enjoy this oil and all its buttery, nutty healthi-ness!

Power Proteins

Sat, 15 Jan 2011 11:14:00 -0600

Protein intake is essential to growth and repair of new muscle tissue, not to mention it aids in fat loss and keeps you from feeling hungry throughout the day. Research shows that exercisers on a protein-rich diet burned more fat and lost more weight than those who were restricting their protein intake. Below are some of the most powerful sources of dietary protein:

Eggs: Providing 6 grams of the highest quality protein, eggs rank at the top of the list. Don't worry about the cholesterol--recent research is proving dietary intake of cholesterol isn't as much of a risk as it once was thought to be. You can, and should, eat at least one egg a day (with the yolk!).
Fish: Salmon and tilapia provide roughly 23 grams of protein per 4 ounce serving. These great options also give your omega-3 intake a boost--salmon aiding more than tilapia. A nice goal would be 3 servings per week.
Red meat: Oh yeah, I'm going there--just make sure you're getting grass-fed beef or bison as opposed to grain-fed as it provides less saturated fat and more omega-3's. This is a great source of iron, which aids in oxygen transport for your exercise sessions. Keep your weekly intake to around 18 to 20 ounces, however.
Chicken breast: In 3 ounces, you're getting a whopping 28 grams of protein! Stick to skinless to cut back on unnecessary fat. Good news is you can have this option daily, just keep in mind cooking method--baked, grilled, or braised are the healthiest options.
Low-fat dairy: Greek yogurt and skim milk are your best options. Greek yogurt has more protein and less sugar by volume than regular yogurt--make sure you get plain and sweeten it yourself with fresh berries for the best results. Milk and greek yogurt are also fortified with Vitamin D and are natural sources of calcium, both of which are essential to overall health and aid in weight loss. You can get up to 3 servings of low-fat dairy a day!

I don't feel well. Should I still exercise?

Sat, 01 Jan 2011 07:11:00 -0600

Honestly, if you feel a cold coming on, it's probably your body telling you that you should take a day or two off. Since exercise is a form of bodily stress, you'll need to expend more energy allowing your body to fight off infection instead of hitting the treadmill for your usual heavy sprints. On the other hand, giving exercise a chance while your cold is still in its brewing phase may help keep it from getting any worse. There are a few times when you should take time away from exercise without any questions, however. First, you never want to exercise when you have a fever. Since exercise raises your core body temperature and a fever indicates that your core temperature is already higher than usual, it's not a good idea to add heat to that fire. Also, if your illness is causing you gastrointestinal (GI) problems, take some definate time off until that settles down. The dirty truth is that exercise stimulates GI function by activating digestive enzymes that get certain processes rolling, if you know what I mean. Personally, even if you feel better otherwise, I wouldn't risk any embarrassing GI faux pas just because I didn't want to miss a workout!

Eat more to lose weight?

Wed, 15 Dec 2010 13:01:00 -0600

It's a huge misconception that you have to deprive yourself and starve in order to lose weight--especially if you plan on adding exercise to your routine. Long bouts of not eating results in a sluggish metabolism. Your body will eventually reach a state in which it believes it's starving and will then store whatever you take in as fat--good or bad. Think of your metabolism as a furnace: In order for a fire to continually burn, you have to provide it with fuel, right? Small, healthy meals spaced throughout the day provide the perfect fuel for your metabolic furnace to burn strongly. In fact, you can eat more calories by snacking throughout the day than in three larger, more conventional meals and still lose weight! If you're completely clueless as to what these smaller meals and snacks should consist of, we're here to help.

Lift Some Weight!

Wed, 01 Dec 2010 00:00:00 -0600

Studies show there are so many benefits to incorporating strength training into your daily exercise routine--even if you're an avid cardio-exerciser. Building lean muscle tissue is the key to increased metabolic function, injury prevention, balance and core stability, improved strength and endurance, as well as overall health. The question is, "How much weight do I need to lift?" The truth is, maximum weight with good form is a great goal. When training with weights, whether dumbbells, bands or your own body weight, the muscles have to achieve short-term "failure" to reap the benefits of the exercise. This means that the last few reps of each exercise should be challenging to complete--with good form, of course. Depending on your overall goal, there are several different ranges of reps you should aim for: If your goal is stregth and muscle size, you'll aim for lower reps with heavy weights; but if your goal is muscle endurance and tone, you'll shoot for a higher range with lighter weights. (Just remember, first and foremost is technique and your safety.) This may seem like a lot to take in, and that's where we come in.

How many sit ups until size 6 jeans?

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

Ever heard of the term "spot reduction?" How about the idea that doing 1000 sit ups a day will trim your waist, guaranteed? I'm sure you've seen the many late-night infomercials touting the hundreds of ab products du jour that will whittle your waist in only 2 minutes a day. I hate to be the one to break it to ya, BUT (and that's a big one!) you're wasting your money if you fall for those ads! Are you working your "abs" when you're doing these exercises? Yes. Are you trimming that layer of dough on top while doing it? NO! In fact, a lot of folks who fall for these gimmicks find that when they follow the protocol, they end up feeling even bulkier in the belly, not slimmer and tighter. This is because of muscle development without fat loss. Doing abdominal exercise alone will not create fat loss. The keys to fat loss are a lot more complex: a combination of full body training, appropriate nutrition and appropriately prescribed cardio activity. Will it take more than 2 minutes a day? The answer is yes, but your alternative is a less than flattering waistline and closet full of Ab-Doers!

Fat Fighting Foods!

Mon, 01 Nov 2010 17:37:00 -0500

The following is a list of foods that if fat burning is your goal, you'll need to load up the fridge with and plan on getting lots of benefits for your metabolism:

Salmon: The active ingredient is omega-3 fats. Eating the right fats will help you burn fat. Omega-3's turn on genes that signal your body to burn, rather than store, calories as fat.
Eggs: A combination of healthy fats and protein make eggs a MUST in a fat-burning regimen.
Ginger: This root is responsible for increasing oxygen use by your muscles and increasing lactic acid production, which increases the production of growth hormone--a powerful metabolism-booster.
Avocado: Rich in monounsaturated fats, this fruit helps keep your blood insulin levels at bay. When insulin is maintained throughout the day, the body stays away from fat storage mode.
Grapefruit: Naringin is an ingredient found in grapefruit that acts as a powerful antioxidant with metabolism raising properties.
Hot peppers: The compound that makes peppers spicy is called capsaicin. Consumption of hot peppers causes a rise in adrenaline due to the capsaicin. When adrenaline is revved, so is your metabolism.
Green tea: Two powerful ingredients, caffiene and EGCG, make moderate consumption of green tea an awesome option for fat burning. This drink also boasts many other health benefits.
Dairy: Calcium has recently been shown to slow fat storage and enhance metabolism. The protein in dairy products boosts metabolism by creating a thermogenic effect after consumption. This means that your body has to burn extra calories just to digest it!

Just to keep you from getting information overload, we'll stop with these eight great ingredients for you to add to your weekly grocery list. Just by choosing a few of these options will help you increase the results you're looking for.

What is whey protein?

Fri, 15 Oct 2010 07:48:00 -0500

Whey protein is one of 2 types of protein that comes from milk (the other being casein protein). It's made during the process of cow's milk being turned into cheese. When the milk is being turned into cheese, the whey protein is a by-product. I know it doesn't sound to appetizing, but this product offers a lot of benefit when added to your training and nutrition regimen. Found in whey protein are things called branched chain amino acids. These are three of our most important simple protein molecules that make up about a third of our skeletal muscles. They are responsible for the protein synthesis--a process of creating new muscle tissue from the amino acids already in our muscles.

I bet you may be wondering, "What does this mean for me?" Well, if you are an active exerciser who lifts weights, new muscle tissue is your goal. Without proper nutrition following your workouts, your body won't be as capable of repairing or creating new muscle tissue. Within 30 minutes following a strenuous workout, your muscles are most susceptible to nutrient absorption. This is the perfect time to take in a healthy protein shake. You'll reap the benefits of increased lean muscle mass, decreased recovery time, faster muscle repair, and increased metabolic rate.

How's my cardio intensity?

Fri, 01 Oct 2010 08:02:00 -0500

There are three easy ways to determine if you are working hard enough while doing your cardio:

The Talk Test: You shouldn't be able to carry on a full conversation without taking a breath during most of your cardio. However, if you're working so hard that you're gasping for air, your intensity is a bit too high. A happy medium would be the ability to talk during your session with intermittent breaks in conversation to take in air.
Your Rate of Perceived Exertion (RPE) Scale: On a scale of 1 to 10, the lowest represents how you feel at rest. Moving towards 10 the scale increases from very light, light, somewhat hard. A 7 on the scale begins the perception of heavy. A perception of 10 would indicate that you are at maximal exertion. This would be okay for very short periods, however, the majority of your workout should be between a 6 and 8 on the scale.
A percentage of your maximum heart rate (HR): To calculate your HR, the simplest way is to subtract your age from 220. Then you'll multiply by the percentage of your max that you're wanting to work. Wearing a heart rate monitor will help keep you aware of exactly where you are. If you're just starting out, maintain a level of 50 to 60% of your maximum level. Intermediate exercisers can shoot for 60 to 70%. Advanced, condition folks can aim for 75 to 85%, working at greater than 85% during intervals.

If you're concerned as to whether or not you're getting the most for your time spent doing cardio, then we may be of some help. Chances are you're not working to your highest capacity! Having a trainer will not only help you work your hardest, but it will help make sure you are working at a safe and appropriate level.