Fitness Together - Greensboro

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.