Fitness Together - Rathmines

How To Lose The Pregnancy Weight

Mon, 13 Jun 2011 09:48:00 -0500

In this article we bring you the top 10 tips for losing the pregancy weight- and keep it off. The number one thing to remember is to be patient with your body and ensure that you are eating sensibly rather than doing a celebrity fad diet.

1. Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way.

2. Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.

3. Eat lean meats such as boneless chicken and the leanest cuts of beef.

4. Eat whole grains (breads, cereals, pastas) instead of the "white" versions

5. Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!

6. Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.

7. As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.

8. Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.

9. Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.

10. Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies. Some gyms may offer babysitting services as well.

Just remember it took 9 months to gain the weight; give yourself at least that long to take it off. I am not a fan of completely avoiding or drastically reducing food groups such as the popular diets of limiting carbs or sugars. I believe the more you deprive yourself of an occasional treat, the more you will crave it.

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Tue, 01 May 2012 07:40:00 -0500

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It's a beautiful day for a strength training workout

Mon, 06 Jun 2011 14:49:00 -0500

It's a Beautiful Day for a Strength Training Workout

As warmer temps invite you outside more for summer activities, you may think it's
a given that you'll get more active and stay slimmer. But as you add cardio activities
like biking, hiking, running or tennis, do you tend to slack off on strength training
and figure it all evens out because you're burning more calories? Not so fast. Cardio
alone isn't enough for weight management or staying fit and healthy overall. Yet
it's so easy to let it slip, especially in the summer when you just want to get
outside.

Stay on track this summer with the helpful tips in this Q&A session.

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

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

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

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

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

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

Q. What are the best ways to integrate resistance training into a cardio regimen
without adding a lot of time to my workout routine?

There are three ways to do cardio and resistance training in the same amount of
time as a typical cardio workout. Some of these are just as easy to do outside as
inside.

1. Full-body exercises/Compound Movements

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

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

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

3. Intervals

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

Q. What are the benefits of hiring a trainer?

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

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

3 ways to kick the habit....of skipping workouts

Tue, 03 May 2011 09:26:00 -0500

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

Trying to get into an exercise habit, but finding you're more in the habit of making excuses? You can break the bad habit with these 3 proven tips.

1. Keep your eye on the prize.

You must have a very strong "why" you are doing it. Always connect to that "why," especially when things get tough or you get busy. If your goal is to get back into your favourite jeans, hang them on the outside of your closet where you'll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.

Or, if you're working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who's achieved a goal you're striving toward. Think fit; a healthy you playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with the kids!

2. Schedule a consistent workout time.

Set a regular time that fits into your daily and weekly schedule, and prioritise it just like you would a meeting with the boss or a top client. Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you'll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you're more likely to be at your best at the job, in the relationships, with family and other matters of importance.

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

You're much less likely to be a "no-show" for your workout when someone's waiting for you at the gym, park, pool, court etc. Agree on a time and place to work out with a trainer. When someone's there, waiting, and holding you accountable to your exercise commitment, it's a mighty motivator. Scheduling sessions with a personal trainer creates an especially powerful incentive to work out: You'll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That's powerful inspiration when you're mulling whether to pull the sheets back over your head or pull on those gym shoes!

How to make the most from your Personal Training workout!

Thu, 31 Mar 2011 05:49:00 -0500

How to Get the Most from Your personal Training Workouts!

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

Here are a few tips to get a little more out of your workout programme:

1. Do your cardio workout straight after your personal training resistence session. The best practice
is to immediately transition to either a piece of cardio equipment or go for a long,
brisk walk after you've stretched or cooled down. This takes advantage of an elevated
metabolic state and lower amounts of available calories and sugar, forcing your
body to burn fat as a fuel. Don't wait to do it later in the day because you will
have missed that great opportunity that happens right after your workout has finished.
Do your cardio while all the right pieces are in place to burn fat.

2. On 'non-workout' days, it is critical that you exercise. Whether it is a run
or brisk walk or swim, you need to try to keep the calories burning. And the earlier
in the day the better. Why? Because you start the fire burning again! It generally
takes a day or two to recover to a resting state, but if you keep the body moving,
you will condition your body to burn at a higher metabolic rate forever! If you
are able to shock your body with a brief sprint or two (climb a few sets of stairs
without resting!) or some pace changes in your normal walking (go fast 30 seconds,
then easy for 60, then repeat), you are getting your metabolism back on track from
the previous day's workout. Nothing is going to replace an active workout in the
gym, but you can help encourage better results by staying active. Even the Surgeon
General said that a 60 year old woman should workout DAILY for an hour to stay fit.

3. This year, work at daily workouts. Warm up to it, even 20-30 minutes at a time.
2-3-4 days in the studio, 2-3-4 days on your own and you will have the body (and
energy and vitality) you've always dreamed about.

4. After your workout, try to wait at least 45 minutes before eating carbohydrates,
especially any 'sugary' drinks. If you must eat, try something like a whey protein
shake with very few carbs in it. Definitely stay away from bagels, toast, cereal
(even fruit) for a while post-workout. This can potentially turn your body away
from burning fat by providing an easier, faster fuel.

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

Summer Shape-Up Strategies for a Fit, Healthy Body

Sun, 27 Feb 2011 05:26:00 -0600

Summer Shape-Up Strategies for a Fit, Healthy Body

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

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

1. Get out your summer clothes NOW, try them on, and take a good hard look in the mirror. This simple act will help you focus, take control, and get motivated to set up an action plan with your fitness trainer TODAY.

2. Be realistic. If you want to lose some weight for summer, aim for a maximum of 1 to 2 pounds a week. This way you will not be losing any of your hard-earned metabolism-boosting muscle mass along with the fat.

3. No fad diets required! Get your body beach-ready, living by the mantra Eat healthy, eat light, and eat often. Practice this approach with the support of your nutrition and fitness consultant and you’ll be getting fit for summer the healthy way.

4. Make strength-training sessions a priority in your life. There is no better prescription for minimizing the jiggle and maximizing the shapely muscle tone than getting in strength training sessions a minimum of three times per week.

5. Remember, there is no quick fix or magic bullet for achieving your health and fitness goals. The best recipe for success and looking your best on the beach this summer is a three-pronged approach:
• Strength-train a minimum of three times a week.
• Get in at least 30 minutes of cardio most days of the week (and preferably daily).
• Eat healthy, eat light, and eat often.

Follow these five tips with the support of Fitness Together and you’ll surely be “springing” into action. A Fitness Together trainer will develop a programme designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together programme, which will complement your workouts.
Let Fitness Together help you make this “summer of ‘11” your best yet!

Flat Bellies: Tips That REALY Work

Wed, 26 Jan 2011 07:59:00 -0600

Flat Bellies: Tips That REALLY Work
By: Janet Bond Brill, PhD, RD, LDN

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

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

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

What really works to get rid of stubborn belly fat?

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

Three Tips for a Flat Stomach:

1. Eat a nutritious, calorie-controlled diet. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruits and vegetables, whole grains, lean protein, and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid, and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate.

2. Daily cardio exercise. Calorie-burning cardio exercise is one of the best ways to target stubborn belly fat. This is because stomach fat is more metabolically active and when you exercise, you target that area for fuel. What’s more, when you burn those calories up, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define.

3. Strength training. While you can’t “spot reduce” belly fat, you CAN strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as crunches. This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury.

You can achieve your health and fitness goals with the help of Fitness Together. Fitness Together offers one-to-one sessions with experienced personal trainers who will develop an abdominal workout programme tailored to your needs and goals. An important part of our program is Nutrition Together, which provides nutritional counseling to complement your workouts. Let Fitness Together and Nutrition Together help you flatten your belly once and for all!

How To Form Positive Habits

Sun, 09 Jan 2011 14:57:00 -0600

Tip 19: How to form positive habits and a BETTER YOU!

All of us face two choices in life and it usually pertains to what we control and what we don't. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over.

When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can't be helped at all: personal injuries or illness, caring for elderly patients, feeding the teenagers each evening and there are many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

Now's is the beginning of the year and time to make some positive changes to your lifestyle.

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

I know a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth. What did she do? She found a few charities that the staff could get behind and at every party they decided to donate €1 in that person's name instead of buying and eating cake. At the end of the year they had over €1,000 for charity and celebrated by eating a small fruit & cream cake!

It's hard to change your diet overnight, but you can form one or two new habits every month and change your life. Try eating healthier tips such as these:

½ a sandwich instead of a whole at lunch.
Drop all fried foods.
No fizzy drinks.
One piece of fruit per day.
Cut-back or eliminate the alcoholic drinks.

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

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

Creating Your 2011 New Year's Resolution Recipe for Success

Fri, 31 Dec 2010 16:09:00 -0600

Tip 18 - Creating Your 2011 New Year’s Resolution Recipe for Success

It’s that time of year again when many of us make New Year’s resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success.

According to the dictionary, a “resolution” means both a firm decision and a firmness of purpose, or determination. The decision part of the resolution equation should be planned out carefully. Here are five tried and true tips for New Year’s resolution success that incorporate both decision and determination:

1. Set attainable goals.

The biggest mistake people usually make in outlining their New Year’s resolutions is to set unattainable goals. Try to set achievable goals so that you’re ensured of success. It’s important to understand that big changes come from a combination of many small changes over time. Instead of making a New Year’s resolution to lose 30 pounds (and you haven’t been at that goal weight since high school), why not set a goal to lose 5 pounds by Valentine’s Day?

2. Get support from a personal trainer.

Change is always easier to accomplish when another person is cheering you on. Two heads are better than one when it comes to making decisions and the determination to complete your goals. Share your resolution verbally with someone you trust. Talk about your plans with another person and review them often, together. A verbal commitment can help people cement a firm decision in their mind.

3. Plan ahead and outline a schedule for getting you to your goal.

Tracking your progress is extremely helpful for keeping you on target. It also allows your support person or trainer to help you more efficiently. And don’t forget to reward yourself with small gifts for succeeding with your weekly “mini-goals.”

4. Never strive for perfection.

Everyone has a temporary blip where they fall off the horse occasionally, especially under times of duress. Lapses are an important part of the process of making successful permanent changes. Share these temporary setbacks with your trainer and it will ultimately help you to strengthen your resolve.

5. Visualize yourself after you’ve attained your goals.

Visualization can be a strong motivational tool for many people, particularly when they “see” the positive rewards of making those behavioral changes.

You can achieve your goals with the help of Fitness Together. Fitness Together offers one-to-one sessions with experienced personal trainers who will develop a programme tailored to your needs and goals. An important part of our programme is Nutrition Together, which provides nutritional counseling to complement your workouts. Let Fitness and Nutrition Together help you create this year’s New Year’s Resolution Recipe for success.

Here’s to your health and happiness in 2011!

Tips for Avoiding Christmas Weight Gain

Fri, 10 Dec 2010 06:47:00 -0600

Tip 17 How to Avoiding Christmas Weight Gain

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

How Much Weight Do We Really Gain?

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

Why Do So Many of Us Gain Weight over Christmas?

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

Five Tips for Fending Off Christmas Holiday Weight Gain

1. Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on 1st December. You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favourite Christmas treats. But be sure to make sensible eating choices the rest of the time.

2. Exercise more to offset Christams time overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra Christmas splurges. If you have an exercise partner or a personal trainer, make a “contract” with them to get an extra weekly workout in to cover your inevitable Christmas indulgences.

3. Follow good eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where Christmas treats are being served. These yummy delights are impossible to resist when one is famished. Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” Christmas makeover dish to the party.

4. Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.

5. Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

The Gift of Health

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

'tis the season to be jolly!

Thu, 02 Dec 2010 11:46:00 -0600

Tip 16 - Tis the Season to Be Jolly and FIT

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

Three Tips for Sticking to Your Fitness Routine

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

1. Daily cardio.

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

2. Strength workouts

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

3. Nutrition

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

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

Fitness Together can help you with your Christmas fitness and eating routine. Contact Fitness Together today to set up a personal training programme. Additionally, our programmes include Nutrition Together, a customised eating plan to help you maximize the benefits of your workout and stay on track during the festive season.

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Health tip - Antibiotics v's Probiotics

Tue, 16 Nov 2010 15:15:00 -0600

Tip 15 - Antibiotics v's Probiotics

At this time of year we are most susceptible to bacterial infections. Antibiotics
are among the most frequently prescribed medications in modern medicine. Antibiotics
cure disease by killing or injuring bacteria. The first antibiotic was penicillin,
discovered accidentally from a mold culture. Today, over 100 different antibiotics
are available to doctors to cure minor discomforts as well as life-threatening infections.

Probiotics are live, nonharmful bacteria that provide health benefits to people
when eaten in sufficient
amounts. There are many types of probiotic bacteria, including various species of
lactobacillus and bifidobacteria.

Unfortunately, when we take antibiotics we also kill off the healthy probiotics
which primarily live in the digestive system.

Health Tip

Take Udo's choice Super 8 (1 a day) after a course of antibiotics. To be found
in most good health shops in the refrigerated section.

To view all tips go to: Health & Fitness Tips (A to Z)

What to look out for when buying healthy bread?

Tue, 09 Nov 2010 03:52:00 -0600

Tip 14 - What to look out for when buying healthy bread?

The first thing to look at when purchasing breads is the ingredients list.

* Look for breads where the very first ingredient is "whole grain" or "stone ground"
rather than "enriched" (even if whole grains follow the enriched flour ingredient).
* Don't confuse whole grain with whole meal or whole wheat.
* Look for natural sweeteners like molasses or honey over high fructose corn syrup.
Preferably, the sweetener and salt should be last on the ingredients list.
* Generally the fewer the ingredients the healthier the bread.
* Purchasing fresher varieties of bread that do not contain additives or preservatives
will need to be refrigerated.

To view all tips go to: Health & Fitness Tips (A to Z)

How and when should I eat fruit?

Sun, 07 Nov 2010 14:51:00 -0600

Tip 13 How and when should I eat fruit?

The best way to correctly consume fruit is on an empty stomach. If eaten in this
way it plays a major role in enabling the body to detoxify the system, supplying
the body with plenty of energy for weight loss and other life activities.

Fruit only takes 15 minutes to start digesting. If eaten after or in conjunction
with other foods the fruit's pathway to the digestive system is blocked and the
other foods ferment and turn acidic. The instant fruit comes into contact with
other food in the stomach and the digestive juices; the entire mass of food begins
to spoil, putrefying the protein, fermenting the carbohydrates.

So not surprisingly the best time of day to eat fruit is first thing in the morning
on an empty stomach. Other foods should not be consumed for at least 1 hour after.

Follow this rule and you will not suffer from bloating, stomach ache or heartburn
when eating fruits.

To view all tips go to: Health & fitness tips (A to Z)

How often should I train per week?

Fri, 05 Nov 2010 06:14:00 -0500

Tip 12 How often should I train per week?

Major health agencies such as the Centres for Disease Control and Prevention, the
American College of Sports Medicine (ACSM) and the World Health Organisation (WHO)
recommend that for good health and to reduce risk of chronic disease, adults should
participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking)
for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio
at least 3 days of the week.

The ACSM also recommends weight training exercise (8 to 10 different exercises and
9 to 12 repetitions of each exercise) 2 to 3 days a week. Weight training exercise
is essential for enhancing muscular strength and endurance, helping to prevent the
decline of muscle mass (and metabolic rate) that accompanies aging, and promoting
bone health.

So frequency depends on the intensity and type of exercise that you choose to engage
in.

FitnessTogether recommendation (per week):

2 to 3 Personal Training sessions

2 to 3 Cardio sessions

To view all tips go to: Health & Fitness Tips (A to Z)

Making the most of your training session

Wed, 03 Nov 2010 12:01:00 -0500

Tip 11 - Making the most of your personal training session

Arrive at least 15 minutes before each personal work out to do a cardio warm up. This gets
the heart going, warms muscles and stretches ligaments naturally.

Plan your sessions for the week before hand. Aim to target each body part at least
twice.

Top tip

* While training, know and visualise the muscles you are working.

This ensures proper technique and stimulates quicker growth. If you're unsure ask
your Personal Trainer exactly which muscles are been worked.

After the session always lightly stretch the muscles targeted during the work out.

To view all top tips go to: Health & Fitness Tips (A to Z)

The Effects of Sugar

Mon, 01 Nov 2010 07:18:00 -0500

Tip 10 - The Effects of Sugar

An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets or other products high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease, diabetes and obesity.

Sugary Foods to avoid:

1. Carbonated drinks - 15 tea spoons of sugar per can.
2. White floor - things made of flour have no nutritional value.
3. French fries/chips - a simple carbohydrate, full of trans fats
4. High sugar cereals - check the label, 5 grams or more is a disaster
5. Biscuits - empty calories, usually 50 grams per 100 grams

Tip:

Stick with complex carbohydrates, they tend to be absorbed more slowly, lessening the impact on blood-sugar levels

To review all 10 Tips please go to: Health & Fitness Tips (A to Z)

Why avoid trans fats?

Sun, 31 Oct 2010 15:07:00 -0500

Tip 9 - Why avoid trans fats?

What are trans fats?

Trans fats (or trans fatty acids) are created in an industrial process that adds
hydrogen to liquid vegetable oils to make them more solid. Another name for trans
fats is "partially hydrogenated oils." Look for them on the ingredient list on
food packages.

Why do companies use trans fats?

Companies like using trans fats in their foods because they're easy to use, inexpensive
to produce and last a long time. Trans fats give foods a desirable taste and texture.
Many restaurants and fast-food outlets use trans fats to deep-fry foods because
oils with trans fats can be used many times in commercial fryers.

How do trans fats effect my health?

Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol
levels. Eating trans fats increases your risk of developing heart disease and stroke.
It's also associated with a higher risk of developing type 2 diabetes.

Which foods contain trans fats?

Trans fats can be found in many foods but especially in fried foods like French
fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza
dough, cookies, crackers, and stick margarines and shortenings. You can determine
the amount of trans fats in a particular packaged food by looking at the Nutritional
Facts panel. You can also spot trans fats by reading ingredient lists and looking
for the ingredients referred to as "partially hydrogenated oils.

To view all tips go to: Health & Fitness Tips (A to Z)

Nutrition and Healty Eating

Fri, 29 Oct 2010 15:12:00 -0500

Tip 8 - Starvation Mode

Remember, if you want to lose weight, only reduce your calorie intake 300 to 500 calories below your metabolic rate. Anything less and you're in starvation mode. Your body cannot tell the difference between dieting and starvation, so it changes its physiology to adapt.
During starvation mode, many experts agree that fat-storing hormones become active, and fat-burning enzymes decrease quickly, resulting in slow or no fat loss!

Thus, continuous fat loss requires you to avoid starvation mode altogether. You need to burn off the fat, but feed your muscles!

To view all 13 tips go to: Health & Fitnes Tips (A to Z)

Top 2 Metabolic Ingredients

Thu, 28 Oct 2010 14:06:00 -0500

Tip 7 - Top 2 Metabolic Ingredients

The two most vital ingredients in any process in your body are oxygen and water.

You can barely go a day without water and not even more than a couple of minutes without oxygen.

When the metabolic process occurs in your body, oxygen is one of the vital components for this reaction to take place. By being properly oxygenated, you keep your body's oxygen levels high and your metabolism stays at an optimum level.

Equally important to your body's metabolism is water. 90% of your body is water and when it comes to metabolism water is probably the most important component. Water is a means of 'transport' in your body and is responsible for getting the right stuff to the right places. Even more importantly though is water's function as a natural solvent. All nutrients and toxins dissolve into water to be transported and either used or eliminated.

By drinking plenty of water and breathing properly you can greatly increase your metabolism. In fact, these two natural metabolism boosters will probably increase your metabolism more than anything else.

To view all 13 tips go to: Health & Fitness Tips (A to Z)

Top Metabolic Boosting Foods

Wed, 27 Oct 2010 09:16:00 -0500

Tip 6 - Top Metabolic Boosting Foods

Grapefruit. This diet super fruit lowers the insulin levels in your body that trigger
your system to store fat. Plus, it is rich in fiber, and your body must burn extra
calories in order to break it down.

Green Tea is the main source of epigallocatechin gallate, known better as EGCG.
This healthy catechin speeds up your brain and nervous system, causing your body
to burn more calories.

Yogurt (natural).The high levels of protein present in natural yogurt require a
lot of energy to be processed. Plus, the pro-biotic cultures found in yogurt help
regulate your digestive tract.

Almonds'essential fatty acids help raise your body's metabolism. Just don't overdo
it because they're also very high in calories.

Coffee has caffeine, which does give you a boost. Just ensure that you don't exceed
2 or 3 cups a day, or you risk a host of side effects, including irritability and
jitters.

Turkey. This protein-rich meat builds lean muscle tissue, which causes your body
to burn extra calories and raises your metabolism.

Apple. Like grapefruit, this low-calorie snack is high in fiber, which your body
must burn calories to break down. Plus, since apples help you stay full for longer,
you'll eat less.

Spinach can help make you strong and healthy. In addition to speeding up your metabolism,
it's a great source of antioxidants, magnesium, potassium, iron and vitamin C.

Beans. Low in fat and packed with protein, beans keep you full for long durations,
and your body must burn extra calories in order to process this fiber-rich food.

Jalapenos. The capcaisin found in jalapenos causes your body to burn extra calories
for hours after you ingest them, speeding up both your heart rate and metabolism.

Broccoli contains a highly effective metabolism-boosting team of nutrients: calcium
and vitamin C. Calcium acts as a metabolic trigger, while vitamin C helps your body
absorb more calcium.

Oatmeal. Because your body takes a long time to break down the fat-soluble fiber
in oatmeal, this healthy food lowers your body's insulin level and speeds up your
metabolism as a result.

Fortified soya milk is loaded with calcium, which helps boost your metabolism. Just
stay away from the sweetened varieties.

Cinnamon. Add some zing to your daily cup of tea with this tasty spice to help your
body metabolise sugars more effectively and maintain steadier blood sugar levels.
Cinnamon can also help lower your cholesterol.

To view all 13 tips go to: Health & Fitness Tips (A toZ)

Boosting Metabolic Rate

Tue, 26 Oct 2010 08:28:00 -0500

Tip 5 - Boosting Metabolic Rate

Vary your exercise routine. When you use the same muscle groups repeatedly doing
the same exercise, the body adjusts and burns fewer calories. So, surprise the
body and engage in different activities and utilize different muscle groups. Your
body will reward you with a better metabolic rate.

Build Muscle Mass. Strength training builds lean muscle tissue, which burns more
calories at work or at rest, 24 hours a day, seven days a week.

Do Not Skip Meals or Drastically Reduce Your Caloric Intake. If your body senses
that food is in short supply, it will slow your metabolism to conserve energy.

Increase the Amount of Protein in your Diet. Most researchers agree that protein
helps to stabilize the secretion of insulin into your blood stream, a process that
can affect metabolism. The average person would benefit from protein intake at a
minimum of 70 grams or higher each day.

Increase Movement in Daily Lifestyle. The more you move, the more you burn! You can
actually make a significant addition to the number of calories you burn each day
by relatively minor changes in lifestyle.

Go For an Evening Walk. Although exercising any time is good for you, evening activity
may be particularly beneficial. Many people's metabolism slows down toward the end
of the day. Thirty minutes of aerobic activity before dinner increases your metabolic
rate and may keep it elevated for another two or three hours.

Get Adequate Sleep. According to researchers at the University of Chicago, women
who got less than four hours of sleep per night had a slower metabolism than those
who slept for a full eight hours.

To see all tips go to: Health & Fitness Tips (A to Z)

Calculating your own Metabolic Rate

Sun, 24 Oct 2010 06:46:00 -0500

Tip 4 - Calculating your own Metabolic Rate

First thing you have to do is work out your Resting Metabolic Rate. Grab a calculator
and then start plugging in the numbers:

For men: RMR = (10 x w) + (6.25 x h) - (5 x a) + 5

For women: RMR = (10 x w) + (6.25 x h) - (5 x a) - 161

w = weight in kilograms (divide pounds by 2.2)
h = height in centimeters ( multiple inches by 2.54)
a = age

This number tells you how many calorie you burn at rest (sleep) over 24 hours.
Now you need to add in your activity rating.

1. Sedentary (little or no exercise) : RMR x 1.2
2. Lightly active (light exercise/sports 1-3 days/week) : RMR x 1.375
3. Moderately active (moderate exercise/sports 3-5 days/week) : RMR x 1.55
4. Very active (hard exercise/sports 6-7 days a week) : RMR x 1.725
5. Extra active (very hard exercise/sports & physical job or 2x training) : RMR
x 1.9

Now you have the number of calories a day you need to maintain your weight. To
lose weight safely, subtract 500 calories per day. Recommended weight lose is 1
to 2 LBS per week.

If you would like some help working this out, just send me an email and I will do
it for you: carlcautley@fitnesstogether.com [mailto:carlcautley@fitnesstogether.com]

To few all tips go to: Health & Fitness Tips (A to Z)

Key to Weight Lose

Sat, 23 Oct 2010 05:12:00 -0500

Tip 3 - Key to Weight Lose

The number 1 key to weight lose is understanding and knowing your metabolic rate.
Your metabolism is the process whereby the body converts food into energy (or uses
it for bodily repairs) or stores it as fat for future use.

Once you know your own metabolic rate, your daily calorie in take should be no more
than 100 to 150 calories below, to lose weight.

This number (100 to 150 calories) is extremely important as to reduce your calorie
intake my more will also reduce your metabolic rate and thus defeat the goal of
using fat reserves for energy (i.e. weight lose)

5 tips to increase metabolic rate:

* Resistance training 2 to 3 times per week

* Eat a nutritious breakfast - kick starts the metabolism

* Eat regularly through out the day - every 3 hours
* Aerobic training, include 2 cardio sessions per week
* Reduce alcohol intake- unfortunately alcohol has a negative effect on the metabolic
rate

To view all tips go to: Health & Fitness Tips (A to Z)

Importance of Resistence Training

Fri, 22 Oct 2010 03:15:00 -0500

Tip 2 - The importance of resistence training

You can run, walk, cycle and swim all day but you won't develop muscle tone without
some form of resistance training. Resistance training is any exercise that causes
the muscles to contract against an external resistance with the expectation of increases
in strength, tone, mass, and/or endurance. The external resistance can be dumbbells,
rubber exercise tubing, your own body weight, bricks, bottles of water, or any other
object that causes the muscles to contract.

There are many benefits:

* Increased metabolic rate - burn more calories at rest

* Increased muscle tone and strength

* Greater energy levels

* Better posture - relieve back and neck pain

* Less chance of injury in the elder due to falls

* Lower blood pressure

Add in 2 resistance sessions on top of your 2 cardio sessions this week. Start
by using your own body weight. Use exercises that target legs, arms, back, chest
and abdominals.

To view all tips go to: Health & Fitness Tips (A to Z)

Getting Started

Thu, 21 Oct 2010 12:14:00 -0500

Tip 1 - Getting Started!

Patience and Consistency are key!

At some point in our lives the light bulb goes off and we make the decision to stop
what we are doing and decide to get fit. This first step is very important, however,
many people make the mistake of doing way too much to soon. The biggest culprits
are middle aged men who think they can get back into shape within weeks of a new
exercise programme. The problem is you can not reverse 10 years or more of neglect
in a few weeks. The mind is willing but the body just can't respond that quickly.
The key is patience and consistency. A little and often will have enormous benefits.

Start today with a commitment to walk/run 2 times this week for approximately 30
minutes.

To view all tips go to Health & Fitness Tips (A to Z):

10k Training Plan

Mon, 13 Sep 2010 00:00:00 -0500

10k Training Plan
Beginners Training Plan
Week / Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	REST	2M	REST	2M	REST	REST	4M
2	REST	2M	REST	3M	REST	REST	5M
3	REST	3M	REST	3M	REST	REST	5M
4	REST	3M	REST	4M	REST	REST	6M
5	REST	5M	4-5 long hills: 5k-10k pace	4M	6M	3M	7M*
6	REST	4M	3x800m: 5k-10k pace	4M	REST	REST	7M
7	REST	5M	5-6 short hills: 5k-10k pace	4M	REST	REST	7M
8	REST	5M	8x400m: 5k pace	4M	7M	REST	8M**
9	REST	5M	4x800m: 5k-10k pace	4M	7M	REST	8M
10	REST	5M	4x800m: 5k-10k pace	4M	4xFast 400m strides	REST	8M
11	REST	4M	REST	4M	REST	REST	4M
12	REST	5xFast 400m strides	4M	3M	REST	3M	RACE DAY!
Intermediate Training Plan
Week / Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	REST	3M	fartlek	3M	6M	3M	6M
2	REST	4M	fartlek	4M	5M	4M	7M
3	REST	4M	5-6hills, 5k-10k pace	4M	6M	3M	8M
4	REST	5M	6x400m: 5k pace	4M	6M	3M	9M
5	REST	5M	4-5 long hills: 5k-10k pace	4M	6M	3M	7M*
6	REST	5M	5x800m: 5k-10k pace	5M	7M	3M	8M
7	REST	5M	5-6 long hills: 5k-10k pace	4M	7M	4M	10M
8	REST	5M	8x400m: 5k pace	4M	7M	4M	8M**
9	REST	5M	7x800m: 5k-10k pace	4M	7M	4M	8M
10	REST	4x Mile: 5k-10k pace	5M	5M	5xFast 400m: 5k minus 10s	4M	8M
11	REST	8x400m: 5k pace	5M	5M	4xFast 800m: 5k minus 10s	3M	5M
12	REST	6x400m: 5k pace	5M	3M	REST	4M	RACE DAY!

Health & Fitness Tips - (A to Z)

Wed, 28 Jul 2010 00:00:00 -0500

Health & Fitness Tips - (A to Z)

Tip 1 - Getting Started!

Patience and Consistency are key!

At some point in our lives the light bulb goes off and we make the decision to stop
what we are doing and decide to get fit. This first step is very important, however,
many people make the mistake of doing way too much to soon. The biggest culprits
are middle aged men who think they can get back into shape within weeks of a new
exercise programme. The problem is you can not reverse 10 years or more of neglect
in a few weeks. The mind is willing but the body just can't respond that quickly.
The key is patience and consistency. A little and often will have enormous benefits.

Start today with a commitment to walk/run 2 times this week for approximately 30
minutes.

Tip 2 - Importance Of Resistance Training

You can run, walk, cycle and swim all day but you won't develop muscle tone without
some form of resistance training. Resistance training is any exercise that causes
the muscles to contract against an external resistance with the expectation of increases
in strength, tone, mass, and/or endurance. The external resistance can be dumbbells,
rubber exercise tubing, your own body weight, bricks, bottles of water, or any other
object that causes the muscles to contract.

There are many benefits:

* Increased metabolic rate - burn more calories at rest

* Increased muscle tone and strength

* Greater energy levels

* Better posture - relieve back and neck pain

* Less chance of injury in the elder due to falls

* Lower blood pressure

Add in 2 resistance sessions on top of your 2 cardio sessions this week. Start
by using your own body weight. Use exercises that target legs, arms, back, chest
and abdominals.

Tip 3 - Key to Weight Lose

The number 1 key to weight lose is understanding and knowing your metabolic rate.
Your metabolism is the process whereby the body converts food into energy (or uses
it for bodily repairs) or stores it as fat for future use.

Once you know your own metabolic rate, your daily calorie in take should be no more
than 100 to 150 calories below, to lose weight.

This number (100 to 150 calories) is extremely important as to reduce your calorie
intake my more will also reduce your metabolic rate and thus defeat the goal of
using fat reserves for energy (i.e. weight lose)

5 tips to increase metabolic rate:

* Resistance training 2 to 3 times per week

* Eat a nutritious breakfast - kick starts the metabolism

* Eat regularly through out the day - every 3 hours
* Aerobic training, include 2 cardio sessions per week
* Reduce alcohol intake- unfortunately alcohol has a negative effect on the metabolic
rate

Tip 4 - Calculating your own Metabolic Rate

First thing you have to do is work out your Resting Metabolic Rate. Grab a calculator
and then start plugging in the numbers:

For men: RMR = (10 x w) + (6.25 x h) - (5 x a) + 5

For women: RMR = (10 x w) + (6.25 x h) - (5 x a) - 161

w = weight in kilograms (divide pounds by 2.2)
h = height in centimeters ( multiple inches by 2.54)
a = age

This number tells you how many calorie you burn at rest (sleep) over 24 hours.
Now you need to add in your activity rating.

1. Sedentary (little or no exercise) : RMR x 1.2
2. Lightly active (light exercise/sports 1-3 days/week) : RMR x 1.375
3. Moderately active (moderate exercise/sports 3-5 days/week) : RMR x 1.55
4. Very active (hard exercise/sports 6-7 days a week) : RMR x 1.725
5. Extra active (very hard exercise/sports & physical job or 2x training) : RMR
x 1.9

Now you have the number of calories a day you need to maintain your weight. To
lose weight safely, subtract 500 calories per day. Recommended weight lose is 1
to 2 LBS per week.

If you would like some help working this out, just send me an email and I will do
it for you: carlcautley@fitnesstogether.com [mailto:carlcautley@fitnesstogether.com]

Tip 5 - Boosting Metabolic Rate

Vary your exercise routine. When you use the same muscle groups repeatedly doing
the same exercise, the body adjusts and burns fewer calories. So, surprise the
body and engage in different activities and utilize different muscle groups. Your
body will reward you with a better metabolic rate.

Build Muscle Mass. Strength training builds lean muscle tissue, which burns more
calories at work or at rest, 24 hours a day, seven days a week.

Do Not Skip Meals or Drastically Reduce Your Caloric Intake. If your body senses
that food is in short supply, it will slow your metabolism to conserve energy.

Increase the Amount of Protein in your Diet. Most researchers agree that protein
helps to stabilize the secretion of insulin into your blood stream, a process that
can affect metabolism. The average person would benefit from protein intake at a
minimum of 70 grams or higher each day.

Increase Movement in Daily Lifestyle. The more you move, the more you burn! You can
actually make a significant addition to the number of calories you burn each day
by relatively minor changes in lifestyle.

Go For an Evening Walk. Although exercising any time is good for you, evening activity
may be particularly beneficial. Many people's metabolism slows down toward the end
of the day. Thirty minutes of aerobic activity before dinner increases your metabolic
rate and may keep it elevated for another two or three hours.

Get Adequate Sleep. According to researchers at the University of Chicago, women
who got less than four hours of sleep per night had a slower metabolism than those
who slept for a full eight hours.

Tip 6 - Top Metabolic Boosting Foods

Grapefruit. This diet super fruit lowers the insulin levels in your body that trigger
your system to store fat. Plus, it is rich in fiber, and your body must burn extra
calories in order to break it down.

Green Tea is the main source of epigallocatechin gallate, known better as EGCG.
This healthy catechin speeds up your brain and nervous system, causing your body
to burn more calories.

Yogurt (natural).The high levels of protein present in natural yogurt require a
lot of energy to be processed. Plus, the pro-biotic cultures found in yogurt help
regulate your digestive tract.

Almonds'essential fatty acids help raise your body's metabolism. Just don't overdo
it because they're also very high in calories.

Coffee has caffeine, which does give you a boost. Just ensure that you don't exceed
2 or 3 cups a day, or you risk a host of side effects, including irritability and
jitters.

Turkey. This protein-rich meat builds lean muscle tissue, which causes your body
to burn extra calories and raises your metabolism.

Apple. Like grapefruit, this low-calorie snack is high in fiber, which your body
must burn calories to break down. Plus, since apples help you stay full for longer,
you'll eat less.

Spinach can help make you strong and healthy. In addition to speeding up your metabolism,
it's a great source of antioxidants, magnesium, potassium, iron and vitamin C.

Beans. Low in fat and packed with protein, beans keep you full for long durations,
and your body must burn extra calories in order to process this fiber-rich food.

Jalapenos. The capcaisin found in jalapenos causes your body to burn extra calories
for hours after you ingest them, speeding up both your heart rate and metabolism.

Broccoli contains a highly effective metabolism-boosting team of nutrients: calcium
and vitamin C. Calcium acts as a metabolic trigger, while vitamin C helps your body
absorb more calcium.

Oatmeal. Because your body takes a long time to break down the fat-soluble fiber
in oatmeal, this healthy food lowers your body's insulin level and speeds up your
metabolism as a result.

Fortified soya milk is loaded with calcium, which helps boost your metabolism. Just
stay away from the sweetened varieties.

Cinnamon. Add some zing to your daily cup of tea with this tasty spice to help your
body metabolise sugars more effectively and maintain steadier blood sugar levels.
Cinnamon can also help lower your cholesterol.

Tip 7 - Top 2 Metabolic Ingredients

The two most vital ingredients in any process in your body are oxygen and water.

You can barely go a day without water and not even more than a couple of minutes without oxygen.

Tip 8 - Starvation Mode

Remember, if you want to lose weight, only reduce your calorie intake 300 to 500
calories below your metabolic rate. Anything less and you're in starvation mode.
Your body cannot tell the difference between dieting and starvation, so it changes
its physiology to adapt.
During starvation mode, many experts agree that fat-storing hormones become active,
and fat-burning enzymes decrease quickly, resulting in slow or no fat loss!
Thus, continuous fat loss requires you to avoid starvation mode altogether. You
need to burn off the fat, but feed your muscles!

Tip 9 - Why avoid trans fats

What are trans fats?

Tip 10 - The Effects of Sugar

An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering
the release of insulin, which the body uses to keep blood-sugar at a constant and
safe level. Insulin also promotes the storage of fat, so that when you eat sweets
or other products high in sugar, you're making way for rapid weight gain and elevated
triglyceride levels, both of which have been linked to cardiovascular disease, diabetes
and obesity.

Sugary Foods to avoid:

1. Carbonated drinks - 15 tea spoons of sugar per can.
2. White floor - things made of flour have no nutritional value.
3. French fries/chips - a simple carbohydrate, full of trans fats
4. High sugar cereals - check the label, 5 grams or more is a disaster
5. Biscuits - empty calories, usually 50 grams per 100 grams

Tip:

Stick with complex carbohydrates, they tend to be absorbed more slowly, lessening
the impact on blood-sugar levels
To review all 10 Tips please go to:

Tip 11 - Making the most of your training session

Arrive at least 15 minutes before each work out to do a cardio warm up. This gets
the heart going, warms muscles and stretches ligaments naturally.

Plan your sessions for the week before hand. Aim to target each body part at least
twice.

Top tip

* While training, know and visualise the muscles you are working.

This ensures proper technique and stimulates quicker growth. If you're unsure ask
your Personal Trainer exactly which muscles are been worked.

After the session always lightly stretch the muscles targeted during the work out.

Tip 12 How often should I train per week?

Major health agencies such as the Centres for Disease Control and Prevention, the
American College of Sports Medicine (ACSM) and the World Health Organisation (WHO)
recommend that for good health and to reduce risk of chronic disease, adults should
participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking)
for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio
at least 3 days of the week.

The ACSM also recommends weight training exercise (8 to 10 different exercises and
9 to 12 repetitions of each exercise) 2 to 3 days a week. Weight training exercise
is essential for enhancing muscular strength and endurance, helping to prevent the
decline of muscle mass (and metabolic rate) that accompanies aging, and promoting
bone health.

So frequency depends on the intensity and type of exercise that you choose to engage
in.

FitnessTogether recommendation (per week):

2 to 3 Personal Training sessions

2 to 3 Cardio sessions

Fitness Tips - FAQ

Sat, 03 Jul 2010 00:00:00 -0500

fitness tips

#1: Q: What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?

A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the... Read More

#2: Q: Is coffee a good energy boost for a workout?

A: Let's clarify the question, is it smart to down a cup or two of coffee before you work out or is it better to refrain until after you get your exercise in? ... Read More

#3: Q: Why is stretching after working out important?

A: This is a great question because it addresses the importance not only of practicing stretching but also the best and safest technique for performing this valuable type of exercise. ... Read More

#4: Q: How Should I Get Back Into a Running Routine?

...I used to run every day and then I had kids. Now that they’re getting older, I’m starting to run again. Should I run every day (if even for only 10-15 minutes), or should I space it out and run more each time I run (like 30 minutes every other day)? ... Read More

#5: Q: Is there really any nutritional value in lettuce?

A: Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline. You should know that only certain types of lettuce are... Read More

#6: Q: When it comes to choosing a healthy bread, is whole grain white any different from regular whole wheat bread?

A: The definition of “whole grain white” bread or flour is nebulous at best. It is a fairly new product that can consist of virtually anything, but generally comprises a mixture of 100% whole grain and white flour. The white wheat comes from an albino variety of... Read More

#7: Q: I know too much sodium is bad for me, so are there any alternatives

...I can cook with that will add a similar flavor boost and be healthier for me? ... Read More

#8: Q: How can I tone up "fatty" areas?

...since turning 50 I have noticed a fat accumulation around the inside of my knees, making my knees look "fat." I realize this may be due to my age, but I believe it doesn't have to be. Any suggestions would be greatly appreciated. ... Read More

#9: Q: How often should I workout?

...is it better to work out more days per week for shorter intervals or fewer days per week for longer intervals? ... Read More

#10: Q: Does the time of day (morning vs. evening) impact burning more calories?

A: Whenever you can burn calories—morning, evening or mid-day—is the best time of day as long as you do it! If your question is addressing weight management, then the best way to lose weight and keep it off is to spend mental and physical energy, day in and day... Read More

#11: Q: What exactly do antioxidants do and what are some great food sources?

A: Antioxidants counter the excessive production of small, highly reactive molecules in the body called reactive oxygen species (ROS). These ROS are byproducts of normal human metabolism and include both free radicals and nonradicals. ROS are capable of damaging delicate... Read More

#12: Q: Eating and Stretching: Two Hot Topics for Runners

By Janet Bond Brill, Ph.D., R.D. ... Read More

#13: Q: Fitness Goals Deliver Results

The definition of a goal is- what one intends to do or achieve. The hardest part of a fitness program is getting started, and the second is maintaining it. Unfortunately, most people do not have goals when it comes to their health and fitness. You may drive to... Read More

#14: Q: How do I start training for a marathon?

...where is a good place to start if I've never run a marathon and would like to start training? ... Read More

#15: Q: What type of oatmeal is healthiest?

...why have I heard that rolled oats are healthier than quick oatmeal packets? ... Read More

#16: Q: How Can I Gain Healthy Weight and Energy?

...I am 75 years old and my doctor has ordered me to put on about 10 pounds (I am very thin and agree I need more weight to be healthier). What are some foods I should eat to gain healthy weight and energy? ... Read More

#17: Q: Is a Liquid Diet (Such as “Juicing”) Safe?

A: I am not a big proponent of “juicing” or any other type of liquid diet. I especially object to the false or misleading claims that frequently accompany these unproven and potentially dangerous nutrition tactics. Oftentimes juicing regimens are linked with the... Read More

#18: Q: Is it okay to splurge on Thanksgiving?

Nobody gains weight from just that one Thanksgiving Day meal. We gain weight from the “holiday mentality” that continues on from Thanksgiving to New Years Day. Yet, the busiest and most stressful time of year is precisely when we must be most vigilant about putting... Read More

#19: Q: How do I avoid the 5-8lbs the average person gains during the holiday season?

With the holiday season right around the corner, it is time to get a handle on your weight and your body fat level before the feasting starts! If you are having trouble with your weight then you are not alone. A study by the National Center for Health Statistics predicts that... Read More

#20: Got CHOCOLATE Milk?

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

#21: 3 Ways to Kick the Habit ... of Skipping Workouts

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

#22: Go Outside Your Comfort Zone

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

#23: Top 10 Eating Strategies for Permanent Weight Loss

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. ... Read More

#24: Three Personal Trainers' Resolutions to Inspire You

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

#25: It’s a Beautiful Day for a Strength Workout

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

#26: How to Choose the Right Personal Trainer for You

This is a big decision! Choosing the best personal trainer for you is ...well, personal. To get the most from your personal training sessions and the program your trainer creates for you, it’s essential to know what to ask and how to decipher whether your trainer is a good... Read More

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FAQS

Thu, 01 Jul 2010 00:00:00 -0500

1. How many times a week should I come in?
2. Will you tell me what to do on my “off” days?
3. Will you help me with my diet?
4. If one of my goals is to lose weight, how much weight could I expect to lose?
5. Are your trainers certified?
6. Why should I choose Fitness Together over the competition?
7. How much does it cost?
8. What are the hours at Fitness Together?
9. What kind of equipment do you have?
10. What happens if I go out of town?
11. Are there contracts?
12. Do I get a discount if I refer someone?
13. Can I bring a friend with me to try it out?
14. How does Fitness Together get results?
15. Are there any guarantees?

1. How many times a week should I come in?
That depends on your individual goals and your availability, but our clients generally train between two and four times per week. During your initial fitness evaluation, we will learn from you what your needs and goals are and then discuss a plan that supports those goals.

2. Will you tell me what to do on my “off” days?
In addition to your one-on-one training days, you will be advised on when, how intense, and how much cardiovascular exercise you should do. We can also recommend and teach certain exercises you can do at home and on vacation.

3. Will you help me with my diet?
Unlike most other programs, we do not create a “diet” in the four-letter sense of the word. We will educate you on supportive nutrition and provide you with an “Accountability Journal” and continual information to help you create eating habits for a lifetime.

4. If one of my goals is to lose weight, how much weight could I expect to lose?
You can expect to lose between 1-2 lbs. per week. We’re here to make sure you reach your goals by helping you train consistently and stick to your program.

5. Are your trainers certified?
All of our trainers are nationally certified. But it’s not the degree or the certification that makes us great; it’s our attitude, maturity, the systems, and our application of our knowledge.

6. Why should I choose Fitness Together over the competition?
We don’t have competition. No one else in the area creates customized health and fitness programs conducted in private personal training suites with the level of expertise and customer service that we do. We provide all the services that everyone else lacks.

7. How much does it cost?
Our prices range between €57 to €65 per session depending on how many sessions you decide to purchase. The ultimate price of your package will depend on your current level of fitness and your fitness goals.

8. What are the hours at Fitness Together?
Monday thru Friday: 6 AM – 10 PM  Saturday: 7 AM – 3:15 PM  Sunday: Closed

9. What kind of equipment do you have?
In our training we utilize the functional training philosophy. This philosophy trains the body to respond to the demands of everyday life and/or recreational sport. With this philosophy we use primarily dumbbells, physioballs, resistance bands, and medicine balls for the majority of our training. We find this to be more effective than using machines that force you to move in a fixed, guided motion. When using dumbbells and resistance bands your body is forced to control itself much more in space, as you are required to do in everyday tasks. We’ve found Functional Training not only is more beneficial for improving your fitness, but it is also better for aesthetic goals and increasing the efficiency of your workouts because you can train multiple muscle groups per exercise and therefore increase caloric expenditure.

10. What happens if I go out of town?
When you purchase sessions at Fitness Together, those sessions are held in our systems until you use them. You don’t, “use it or lose it.”

More importantly, we will plan a nutrition and exercise program for you to follow while you are out of town so that you don’t undo your progress. We encourage all of our clients to remain accountable to their new exercise and nutritional plan while they are away.

11. Are there contracts?
At Fitness Together, we want to earn our living by getting you to your fitness goals. There are no contractual obligations or membership fees.

12. Do I get a discount if I refer someone?
Yes!

13. Can I bring a friend with me to try it out?
The more the merrier! We encourage and challenge anyone to come with a friend or relative to try out our facility. In fact, we often find that our husband/wife or mother/daughter teams do better than individuals because of the support that they provide to each other.

14. How does Fitness Together get results?
Fitness Together gets results because of the incredible amount of time, energy, and experience that we invest in each client! The precise exercise routines, individualized diet plans, and constant fitness testing ensure that our clients are constantly progressing towards their fitness goals. We track our clients every move to be sure they stay on task.

15. Are there any guarantees?
We guarantee that if you follow our program of good old-fashioned exercise and nutrition that you will feel better, look better, and have fun changing your life!

Some cool links

Mon, 18 Jan 2010 00:00:00 -0600

www.gaelforcewestevents.ie The largest adventure event in Ireland.

http://www.hopsack.ie/ A local health food store in Rathmines village.

http://www.fitzwilliamhealth.ie/ A health clinic located on Fitzwilliam square, with massage therapists and a number of other different treatments available

http://www.runways.ie/ A specialist running store offering a gait analysis service whereby they will help you choose the ideal running shoe.

http://www.floraheartage.com/ A great new tool from Flora. Check out your Heart Age.

http://www.physiofusion.ie/ Top class Physiotherapists just off Dartmount Sq

News from Fitness Together

Mon, 18 Jan 2010 00:00:00 -0600

Fitness Together, Rathmines - Launches New Website

Wed, 30 Nov -0001 00:00:00 -0600

Fitness Together, Rathmines has just lauched it's new interactive website. We hope you like it but if you find anything disagreeable please contact carlcautley@fitnesstogether.com