Fitness Together - Lexington

Top Six Fitness Myths

Thu, 24 May 2012 18:13:00 -0500

With so much health and fitness information coming from so many different sources, it's no wonder people are confused.

What does it take to get fit? Will crunches get rid of my spare tire? What’s the best way to lose weight? These are the types of questions ACE-certified Fitness Professionals hear on a daily basis.

More than 1,500 ACE-certified Professionals responded to our request for the most pervasive myths and misconceptions about exercise.

Here are their top six responses.

Women who lift weights will get bulky muscles.
Spot reducing is possible.
No pain, no gain.
Exercise requires a hefty time commitment.
If you exercise, you can eat whatever you want.
There’s a magic bullet (quick fix) out there somewhere.

Breakfast Bird Nest

Mon, 07 May 2012 16:43:00 -0500

Breakfast Bird Nests

Servings: 4

Here's what you need...

4 large, round tomatoes

1 teaspoon olive oil

1 clove garlic, minced

1 small onion, finely chopped

3 slices organic, nitrate-free turkey bacon, chopped

dash of dried oregano, plus more for garnish

optional dash of salt (added salt is not in nutritional analysis)

dash of pepper

4 organic, omega-3, free range eggs

Preheat oven to 400 degrees F.

Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.

In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.

Turn oven to broil.

Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you'll have perfectly done over easy eggs.

For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

Tropical Chicken Salad

Mon, 07 May 2012 16:32:00 -0500

Tropical Chicken Salad

Servings: 8

Here's what you need...

1 head cabbage, chopped

1 red bell pepper, chopped

1 mango, chopped

1/2 cup pineapple, chopped

1 bunch cilantro, chopped

1/3 cup green onions, chopped

4 skinless chicken breast, baked and chopped

1/4 cup low calorie mango dressing

Mix all of the salad ingredients in a large bowl. Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.

Spring Cleaning

Mon, 07 May 2012 16:15:00 -0500

Spring Cleaning

By: Fawn Lofton

We are a quarter of the way through 2012! Where does the time go and what happened to your New Year’s resolutions? Have you met the goals you created back in January or have they fizzled out like last year’s fashion? Well, either way, spring is a great time to get re-energized and revitalized to spring into action with a plan for some much needed spring cleaning and I’m not talking mops and brooms.

I’m talking about you. Clean up your eating habits, freshen up your workout routine, create new goals and intentions, and clean that closet out to make room for new workout gear!

Spring is a time when yummy fresh foods begin to sprout from the ground and farmers markets begin to flourish with vibrant colorful fruits and veggies. Get creative with what the season has to offer. Make a fresh salad with spring mix, apples, walnuts, and some light feta cheese, top it off with balsamic vinegar. For added protein grill some organic chicken to slice and add on top. And snack on fruits and veggies throughout the day.

Nourish your body with fresh juice. Make your own home juice with a fruit and vegetable juicer. If you don't have one I encourage you to get one. I make fresh juice every morning. One of my favorite combinations is, carrot, kale, red swiss chard, broccoli, celery, spinach, wheat grass, and apple to sweeten it up. Juice is such a delicious way to get nutrients from mother nature, plus it helps your body process and digest easier.

If your new year’s resolution was to start a workout program, good for you. I hope you have stayed on track and, if you have, now would be a good time to mix things up. The human body adapts to any workout routine. Your body is no different. This calls for the need to add variety to your program. A great solution is to hire a personal trainer. A personal trainer can help you develop new ideas to change up your routine.

Earlier I mentioned goals, they are ever changing. You may have reached your resolution goals. If that’s the case, now would be a good time to make some new goals. Or maybe you haven’t reached your old goals. If not, remember, they should be short-term and realistic.

Once you set realistic, short-term goals, they can be followed by intentions. Intentions can be very powerful if you use them daily. For example: Your goal may be to lose ten pounds, and your intention to support that goal could be to eat healthy foods. Another more specific intention could be to exercise five days a week, incorporating cardio and strength training. If you’re clear with your intentions and focus on them, your goal can become a reality.

Need an inspiration to turn that reality tv show off and get your bum off the couch? Get a new pair of workout clothes and sneakers. Shoes get you moving. It is important to get new workout shoes every three to four months, depending on how many miles you put on them. Purchase shoes that support your soles, your inner soul will thank you.

Spring is not only for cleaning out your closet or garage but is a great time to spring into healthy eating, new goals, and mixing up your workout routine. Tie up those new shoes and get moving today. For added motivation contact me, Fawn Lofton ACE Certified Personal Trainer, Fitness Together Lexington 781-862-1175. Check out our website at www. ftlexington.com