Fitness Together - Lynnfield

THE PERFECT MOTHER'S DAY STARTS WITH A HEALTHY BREAKFAST

Thu, 09 May 2013 17:45:00 -0500

Show your love for mom by giving her the gift of health this Mother's Day, which means helping her to eat healthy and exercise. Why not start by cooking her up an unforgettable breakfast?

Here are five tips for making mom a delicious heart-healthy breakfast this Mother’s Day:

Include fresh strawberries. Strawberries are coming in season so be sure to set your mom’s tray ablaze with the color red. For breakfast, strawberries can be added to muffins and cereals, served with pancakes added to fruit salads and yogurt or even dipped in dark chocolate and served with tea. Strawberries are packed with nutrition -- loads of antioxidants (especially anthocyanins), vitamins, minerals and fiber. And all this for a mere 46 calories per cup!

Scientists have shown that women consuming more than three servings of anthocyanin-rich strawberries and blueberries weekly have a lower risk of heart attack than women who do not consume berries.
Include a vegetable, a lean protein and healthy fat. Asparagus is at its seasonal best, so why not add some to your perfect heart-healthy Mother’s Day feast? Try whipping up mom a healthy egg white (lean protein), asparagus and mushroom omelet cooked in a touch of extra virgin olive oil. This way you can give mom her vegetables, protein and healthy fat all in one dish. Serve with sliced sweet cherry tomatoes and its perfection.
Add a whole grain. Serve mom’s omelet with a slice of 100% whole grain toast topped with some fig jam. Whole grains have been linked to a lower risk of heart disease, diabetes and other health problems. Figs are sweet and delicious, plus are a super healthy fruit rich in fiber, bone-building calcium and iron.
Don’t forget the fresh-squeezed OJ. Oranges are a Vitamin C bonanza. While it's always better to eat the fruit as opposed to just drinking the juice, on special occasions like this let mom splurge with a delicious and nutritious glass of orange juice.
Coffee or tea. Coffee and tea are the new superfoods. Scientific evidence is stacking up showing that both coffee and tea have spectacular health benefits ranging from reduced risk of heart disease, cancer and stroke to protection from Alzheimer’s and even weight loss. Just be sure not to ruin a perfectly good health food with cream (saturated fat) and added sugar

Spring is in the Air: Time to Get Moving and Get Fit!

Mon, 08 Apr 2013 13:51:00 -0500

Spring is here, the flowers are blooming and the birds are singing—the time of year for new beginnings. Now is also the time to shed your winter coat and seize the season as most likely, by now, your New Year’s resolutions have melted away just like the winter snow. Let the beauty of the weather (cool, clear, sunny days, not too cold and not too hot) inspire you to spring forward on your health and fitness commitments.

What’s the best strategy for getting back on track?

Make a commitment to yourself to slowly reincorporate both cardio and strength/resistance training exercises back into your schedule. Combine exercise with attention to your nutrition—don’t forget to take advantage of the glorious spring bounty of fruits and veggies—and you will be on your way to bathing suit season. Here are four scientifically proven lifestyle changes you can make that when combined together are the best way to help you get that spring training in gear.

Four Tips for Getting your Health and Fitness Back on Track

Make time in your schedule to make fitness happen.

#1 Accountability is one of the most important tools at your disposal for helping you make and keep health and fitness goals. The first step is to carve out time in your daily schedule for exercise. Once you pencil the exercise time in your calendar, then it’s easier if you treat the time as any other appointment such as a doctor’s visit. Make the appointment and keep the appointment!

#2 Eat a nutritious, calorie-controlled diet. Now is the time to change those unhealthy eating habits. Try to bump up your intake of colorful fruits and vegetables, whole grains, lean protein and good fats. If weight loss is your goal, then keeping track of what you eat on paper or electronically is essential for helping you to take control of your eating habits.

#3 Daily cardio exercise. You are probably already aware that regular cardio exercise is key for keeping your body lean and your cardiovascular system fit. Health professionals recommend daily cardio exercise such as walking, running, swimming or biking for at least thirty minutes a day.

#4 Strength training. A regular program of strength training (health professionals recommend a minimum of twice per week) is essential for maintaining muscle mass as we age. The problem is that with every decade of life, we lose a considerable amount of muscle. We also tend to gain fat in its place. This leads to a condition called “sarcopenia,” the degenerative loss of skeletal muscle mass and strength associated with aging. A decline in quality of life and loss of independence is associated with elderly who have this condition. The best way to attenuate muscle loss and help your golden years to be more golden is to strength/resistance train on a regular basis.

Spring is a beautiful season. It is the season of flowers, bees, hummingbirds and butterflies. Take advantage of the fresh spring spirit by rejuvenating your health and fitness routine. You can achieve your health and fitness goals with the help of Fitness Together. Fitness Together offers one-on-one and small group personal training sessions with experienced personal trainers who will develop exercise workouts tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your exercise regimen. Let Fitness and Nutrition Together help you to spring into action!

Go Outside Your Comfort Zone

Tue, 05 Mar 2013 12:00:00 -0600

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

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a personal trainer help you break through that fear — without yelling at you?

Yes! A great personal trainer should confidently instill in you the belief that you can do this.

“We know they can, even though you might not know it yet,” says Russ Yeager, owner of Fitness Together in Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!”

You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

Go Red for Women! Top 5 RED foods to eat for a healthy heart

Tue, 05 Feb 2013 15:44:00 -0600

It’s Heart Health Month meaning this month is ablaze with the color red! The purpose of the American Heart Association’s Go Red for Women movement is to call attention to the fact that heart disease is the #1 killer of women (and men). Take care of your heart and tap into the heart-healthy power of eating red to garner the healing power of this fabulous group of nutrition powerhouse foods. Red is the new green, at least as far as heart-healthy eating goes. The bright hue of red foods (and no, I don’t mean the Red Hots candy you ate as a kid!) is a sure sign the food is packed with a lot of disease-fighting antioxidant plant chemicals. The specific phytochemicals include some names you may have heard before: lycopene, carotenoids and resveratrol. Here is a list of the top 5 RED foodsyou should be eating on a regular basis to keep your ticker strong:

Tomatoes: Tomatoes and cooked tomato products (such as tomato sauce and tomato paste) are high in the powerful antioxidant, lycopene. Lycopene is a plant pigment responsible for the deep red color of tomatoes. Lycopene has numerous health benefits, most notably its ability to ward off prostate cancer in men. When it comes to heart health, lycopene stops LDL or “bad” cholesterol form becoming oxidized by free radicals hence prevents the formation of arterial plaque. Cooking tomatoes has been shown to increase the amount of lycopene that the body can absorb by breaking down plant cells that trap the substance, so eat that tomato sauce! Try the Nutrition Together Shrimp Fra Diavololycopene-rich recipe (attached). Serve with a dark leafy green salad and wash it down with a nice glass of pinot noir for a perfect heart-healthy dinner.
Red Bell Peppers: Who knew? One red bell pepper has three times the vitamin C as an orange! Red bell peppers are also packed with other antioxidants as well as fiber which functions to keep your intestines in good shape as well as lower your cholesterol. Try snacking on red pepper with a hummus dip. Try the Nutrition Together hummus recipe—delicious and simple to make.
Beets: Reddish purplebeets are chock full of plant chemicals called anthocyanins which give them such a deep red color. Anthocyanin pigments and the associated flavonoid polyphenols have demonstrated the ability to protect against a myriad of human diseases, and anthocyanins are also powerful antioxidants that can protect the heart. Try the Nutrition together roasted beets recipe to really bring out the natural sweetness of these purple gems.
Apples: An apple a day truly does keep the doctor (cardiologist) away! Sometimes the best heart medicine is the kind you can get from your produce section. In this case, apples contain a large amount of pectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to excrete the cholesterol. Apple peels are also packed with polyphenols -- antioxidants that prevent cellular damage from free radicals. So whatever you do, don’t toss the peel.
Red wine: Red wine is liquid heart medicine. Studies have shown that drinking one glass a day with a meal promotes clear, healthy arteries. Make sure to go red and not white when you choose your color of wine as red contains the powerful antioxidant resveratrol as well as flavonoids which partner together to ease arterial inflammation. Your best bet for maximum antioxidant power is to drink either pinot noir or cabernet sauvignon. Remember, one glass a day is all you need as any more could cause health problems. Don’t drink? Try a small glass of 100% Concord grape juice instead.

Do your heart a favor and "Go Red!" this month by including these heart-healthy red foods into your daily diet. Add some of these foods to your day and with the support of Fitness Together you’ll surely be giving your heart the gift of health this Heart Health Month. Let a Fitness Together trainer work with you to develop a heart-healthy exercise program to accompany your heart-healthy diet, a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

Flu & Fitness: WWFUD?

Wed, 23 Jan 2013 14:02:00 -0600

Judging by the numbers, this year’s flu season is shaping up to be a real whopper. If you haven’t already caught this year’s flu, you’re probably doing everything in your power to avoid catching it, but as you think about the progress you’ve made with your workouts, you may be wondering whether you should continue your routine or crawl into a sterile bubble until flu season passes.

As you weigh the facts, you should consider, once again, the benefits your regular exercise regimen should have on your overall health and your body’s ability to fight illness. “Findings continue to support the benefit of regular exercise in strengthening the immune system, enabling it to fight viral and bacterial infections,” according to the good people at WebMD.com. Why? Exercise causes white blood cells, which fight infections, to blitz through your body more quickly, fighting bacteria and viruses (such as flu) more efficiently. To achieve this benefit it’s good to have at least 30 minutes of aerobic activity each day. So, just because it’s flu season, you really don’t want to pull the plug on all that progress you’re making with your workouts, and you shouldn’t have to.

Until the “All Clear” signal is given on flu season, here are a few strategies to deploy before, during and after your workout to keep your germ exposure to a minimum and your workout to a maximum.

Before Your Workout

Talk to your doctor about getting a flu shot. Influenza vaccines are available through local health departments, health care providers and most pharmacies. The CDC recommends that everyone over the age of six months receive an annual flu vaccine. It’s especially important to get the flu shot if you have asthma, diabetes, lung disease or are age 65 or older. You should also get the flu shot of you live with or care for someone at high risk, or if you’re pregnant. The flu can hit hard and set off a string of other medical problems, including pneumonia, not to mention lost productivity.
Wash your hands often. During flu season, you may feel like a fanatic, but now is a great time to tap into your inner clean freak and ask yourself, “What Would Felix Unger Do?” He’d clean it, spray it, wipe it, wash it. In fact, ask any doctor or nurse how often they wash their hands through the course of a day: “I wash my hands or use a hand sanitizer before and after every patient,” says Christopher Tolcher, MD, a pediatrician in the Los Angeles area and clinical assistant professor of pediatrics at the University of Southern California Keck School of Medicine in Los Angeles. “I probably wash my hands 40 to 50 times a day.” Felix would be proud.
Keep surfaces clean of germs- Again, say it with me, WWFUD? Frequently used objects such as cell phones, keyboards, steering wheels, door knobs, pens and sink faucets can harbor the germs of every other person who’s been in contact. Wipe these surfaces in your home or office daily, and use alcohol based hand sanitizer in between. Keep hands off of your face and especially away from your eyes.
Get your rest, plenty of water and quality nutrition. Its unfortunate, but many of us don’t pay attention to our sleeping and eating habits until we get sick. Only then will we start pounding the fluids and nutrients. Get your healthy food groups in daily—whole grains, lean proteins, healthy fats, fresh fruits and vegetables. Your body can’t take care of you if you don’t take care of it. Feed it well and give it a good rest.

During your workout

Wash Your Hands Before and After Your Work Out- Not to belabor the point, but washing your hands before your workout will keep you from spreading bacteria. Washing your hands after will keep you from picking germs spread by all those other people who didn’t think to wash their hands like you did.
Avoid Touching Your Face – Your eyes, nose and mouth are the main portals for bacteria and viruses. Don’t show them in if you don’t want them as guests in your body.
Bring Two Towels – Bring two different colored towels. Designate one as your personal towel and use the other to wipe down equipment before and after use.
Disinfect – Most gyms should have squirt bottles of powerful disinfectant lying around. Don’t be shy about using one or asking for one before you hunker down on that mat or yoga ball for your ab work. Better yet, bring your own mat for classes that require prolonged floor work. At least you know where it’s been.
Don’t Overdo It! Flu season is not the time to indulge in and prolonged extreme workouts. Studies show taxing your body too much can decrease the number of white blood cells flowing throughout your body while increasing the level of stress hormones in the bloodstream. Your trainer will help you keep you out of the red zone during flu season.

After your workout

Take It OFF! Peel off those workout clothes and shower as soon as you’re able. Your sweaty clothes are the perfect breeding ground for bacteria. If you don’t have time for a shower, at least wash your hands or wipe them down with hand sanitizer. No matter where you’ve been all day, it’s a good idea for you (and your kids) to change clothes as soon as you get home.
Rehydrate and Replenish. After you’ve taxed your body with a challenging workout, be sure to recharge with a dose of protein and plenty of water.

If you do get sick
Determine if it’s a cold or the flu. A cold will usually hit “above the neck” and consist of a stuffed head and maybe a sore throat. The flu will strike above and below the neck and involves body aches, fever, chest congestion, coughing and often gastro-intestinal distress. Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward Laskowski, M.D. says, “Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion, though you may consider reducing the intensity of your workout until you’re feeling better.”
But if your symptoms are “below the neck” lay off the exercise, especially if there is a fever involved. A fever is a sign that your body is battling a viral or bacterial infection. Exercising while taxed with a fever may stress your body even more and leave you dehydrated, complicating your symptoms and delaying your recovery from the flu. Also, the flu is contagious and spreads mainly through droplets made when someone coughs, sneezes, talks, or sweats. Do your trainer and fellow gym members a favor and keep it to yourself if you catch it.
The bottom line is, if you do get sick, listen to your body. If you have a cold and feel miserable, there’s no crime in taking off for a day or two, as long as you get back to it as soon as you’re able. If you have the flu, definitely wait a good few days after your fever resolves before returning to the gym. And, as always, check with your doctor if you aren’t sure if it’s OK to exercise.
Read more to find out whether you should exercise with cold or flu symptoms:
WebMD Exercise & Flu
WebMD How Doctors Keep Germs At Bay
WebMD Cold & Flu Map Tool

Ignite Your Inferno: How Good Nutrition and Exercise Work Together to boost your burn

Tue, 01 Jan 2013 00:00:00 -0600

Health, fitness and weight management is all about balancing the number of calories you take in (eat) with the number of calories your burn (metabolize). In general, fit people have higher metabolic rates. Just what is metabolism? Your metabolism is the process by which your body converts food into energy and then puts that energy to use. You need energy for rigorous activities like jogging or biking, but you also need those calories to fuel bodily processes such as breathing and keeping your heart beating.

Scientifically speaking, there are four components that make up your total daily metabolic burn rate: 1) your resting metabolic rate (RMR or the number of calories your body burns at rest) 2.) TEF or the thermic effect of metabolizing food 3). The amount of calories you burn when going about your daily activities and 4.) physical activity which includes lifestyle activities as well as the planned exercise you partake in. Each of these areas can be tweaked to boost your total daily calorie burn rate. Here are 6 tips for staying lean and fit by igniting each of these metabolic areas in different ways:

Boost your calorie-burning furnace by strength-training. The only scientifically proven method of enhancing the number of calories your body burns at rest (RMR) is to change your body composition meaning adding more muscle mass. Muscle is more metabolically active than fat (one pound of muscle burns approximately 9 times the calories as a pound of fat) so by increasing muscle mass through intensive strength training, you can increase RMR to a small degree. Strength-building exercises also help maintain your bone density and balance, two important factors in healthy aging.
Daily cardio adds to your burn. Here is where you have the greatest daily control over your total burn rate. Cardio is the greatest calorie burner in the least amount of time. Combine a daily cardio expenditure of a few hundred calories with your strength training workout calorie burn and you have a one-two punch which will guarantee to fire up your metabolism.
Power up your protein intake. Eating a small amount of lean protein at every meal is also an effective metabolism booster. Protein takes more calories to assimilate thereby raising your TEF to a greater degree than carbs or fat.
Eat small, frequent meals. And don’t forget to eat small frequent meals throughout the day (another proven metabolism booster) rather than consolidating your entire food intake into just one or two large meals. Eating metabolism-raising foods in small quantities, spread throughout the day, will also provide you with a stable blood sugar level and a constant source of energy needed for metabolism. It is also important that you do not skip breakfast or drastically reduce your calorie intake as it will be interpreted by your body as potential starvation and lead to a slowdown in your metabolism.
Get enough Z’s. Sleep deprivation actually has been shown to harm your body’s endocrine function and capacity to metabolize carbohydrates. Translation: when you don’t get a good night’s sleep you decrease your calorie burning potential. Aim for at least 7 solid hours per night to help your metabolism run more smoothly.
Practice stress reduction. Stress triggers the release of cortisol, the primary stress hormone. When cortisol bathes your body’s tissue it stimulates fat storage, particularly around the middle (the more dangerous location). Cortisol also slows metabolism. Practicing healthy stress reduction techniques such as exercise, listening to music, gardening or any other relaxation technique will lower the amount of cortisol and help you maximize your metabolic rate.

Remember, you can take action to enhance your total daily metabolic rate. Targeting your calorie burn from multiple angles using the scientifically proven strategies outlined above, is an effective way to control your metabolism. Follow these 6 tips with the support of Fitness Together and you can and will ignite your inner inferno! A Fitness Together trainer will develop a strength training routine designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

Tis the Season to Be Jolly and FIT

Wed, 05 Dec 2012 12:35:00 -0600

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

Three Tips for Sticking to Your Fitness Routine

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

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

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

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

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

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

Honor National Diabetes Month by Dedicating Yourself to a Healthy and Fit Lifestyle

Thu, 01 Nov 2012 05:28:00 -0500

Diabetes is the seventh leading cause of death in the United States. Almost 26 million Americans, both adults and children, battle this chronic, serious disease, which is a leading cause of kidney failure, heart disease, stroke, non-traumatic lower limb amputations and blindness.1

According to the American Diabetes Association (ADA), this leading disease nationwide is characterized by high blood glucose levels that result from the body’s inability to produce or use insulin. There are two major types of diabetes – Type 1 and Type 2. Individuals’ bodies with Type 1 diabetes are unable to produce insulin. This type of diabetes is usually diagnosed in children and young adults. Type 2 diabetes is the most common with millions of American’s bodies either not producing enough insulin or their cells simply ignore the insulin. Insulin is responsible for the body being able to use glucose from the food you eat for energy and to fuel the cells in your body.2

The ADA suggests that a healthy lifestyle made up of a nutritious diet and regular exercise can contribute to preventing diabetes. In honor of National Diabetes Month this November, dedicate yourself to living a healthy and fit lifestyle by incorporating the following three guidelines into your daily life.

Eat Healthy to Fuel a Strong Body

Everyone has heard the saying, “You are what you eat,” but the truth of this simple saying is more accurate than most are willing to give credit. The food you put in your mouth fuels your internal systems to function appropriately, your brain to think clearly, and your cardiovascular and muscular systems to perform physical tasks appropriately. Food is such an important factor to your body’s livelihood that it’s important to focus your eating habits on a nutrient-rich, whole foods diet that is packed with fruits, vegetables, lean proteins, healthy fats and whole grains.

Exercise Regularly to Reduce Risk of Disease

A healthy diet and regular exercise routine go hand-in-hand to help reduce your risk of diseases such as diabetes and live an overall healthy lifestyle. The ADA offers the following benefits to being active, as it relates to combating diabetes:2

• Improves Blood Glucose Management: Activity makes your body more sensitive to the insulin you make and it burns glucose (calories), both of which help to lower blood glucose levels.

• Lowers Blood Pressure: Activity helps your heart pump stronger and slower.

• Improves Blood Fats: Exercise provides heart healthy benefits such as raising good cholesterol (HDL), while lowering bad cholesterol (LDL) and triglycerides.

• Promotes Weight Loss and Maintaining a Healthy Weight

• Lowers Risk of Common Diseases Such as Heart Attack, Stroke, Some Cancers and Bone Loss

• Increases Energy and Improves Quality of Sleep

• Reduces Stress, Anxiety and Depression

• Builds Stronger Bones and Muscles: Weight-bearing activities, such as walking, can make bones stronger. Strength-training activities, such as lifting light weights can make muscles strong.

There isn’t one magic number when it comes to determining a healthy body weight. Everyone’s ideal weight is unique to their specific body structure, muscle mass, water retention and overall health. To determine what your specific healthy weight range should be, consult your health care provider or a licensed nutritionist/dietitian. After you work with a professional to determine your healthy weight range, these providers can help you establish and adjust your weight loss or management goals to align with achieving overall health and fitness.

Before you begin any weight loss or exercise program, you should always seek the advice of an appropriate professional, which could range from your health care provider, licensed nutritionist, a certified personal trainer, etc., depending on the specifics of your situation. Through state-of-the-art techniques and science, Fitness Together combines strength training, cardio conditioning and nutritional guidance for a complete health and fitness solution that can help get you started toward making healthy, well-rounded food and exercise choices to support an active lifestyle. Call or come into our local studio today for more information on individual nutrition and exercise plans that can help you make your overall fitness goals and aspirations more attainable.

1Centers for Disease Control and Prevention. National diabetes fact sheet: national estimates and general information on diabetes and prediabetes in the United States, 2011. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, 2011.

2American Diabetes Association, www.diabetes.org.

Runner's Diet

Thu, 18 Oct 2012 12:43:00 -0500

The Runner’s Diet

If you’re a runner or have friends/family members who are runners, there is a pretty good chance that you’ve heard people ask, “What kind of diet do I need to follow to be like a runner?” Just as the specifics of everyone’s diets are different due to a handful of variables, each runner’s diet is as unique as his/her pre-race rituals. Even so, many members of the running community tend to have some similar characteristics – runners are planners, runners are consistent, runners keep track of their daily activities – that can carry over to creating healthy eating habits to benefit runners and non-runners alike.

Plan What You Eat

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

Eat Throughout the Day

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

Track Your Progress

No one enjoys counting their calories – not even runners. Even so, you need to be honest and realistic about how many calories you consume on a daily basis to determine whether you are fueling your body appropriately. Counting calories can be as easy as tracking your meals in a paper-based journal or inputting your calorie numbers online in an accountability journal. Just make sure to be consistent and take into account every calorie you consume – even the ones you may be drinking in your morning coffee or evening cocktail.

Take It Slow and Steady

In addition to tracking the number of calories you consume, it also is important to be conscious about how fast you are consuming your meals. Recent research has found correlations between how fast you eat and your Body Mass Index (BMI) rating. Faster eaters reported higher BMI levels during the study than those who took their time to completely chew their food. Slower eaters reported lower BMI levels, which may be associated with being more aware of each bite of food they put into their mouths, and focusing on the actual act of eating rather than becoming absorbed by mealtime distractions such as the television, a good book or the computer.¹

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

-xxx-

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¹Journal of the American Dietetic Association, 2011.

Take Back Control of Your Exercise Routine this Fall

Mon, 17 Sep 2012 16:20:00 -0500

With kids going back to school and summer vacations coming to an end, it is the perfect time for you to take back control of your life by getting back into a regular exercise routine and getting back on track to living a healthy and fit lifestyle. To help you get back into the fitness groove this fall, we offer the following three tips for re-activating and enhancing your exercise routine.

Go Back to Basics

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

Get Moving

According to the World Health Organization, physical inactivity is the fourth leading risk factor for all global deaths, with 31 percent of the world’s population not physically fit.¹ As a society, we need to make a concentrated effort to get our bodies moving to not only increase our mortality rates, but to put ourselves in a more positive position to live a physically fit and healthy lifestyle. To get started on increasing your body’s movement, you can make some simple changes every day that can make a big difference to your life. For instance, take a 30-minute walk each evening with your family, ride your bike to run errands instead of driving, replace workplace breaks in the kitchen with walking breaks around the block, turn off the television and play an active game with your family instead of laying on the couch, or sign up for a recreational sports league for increased weekly movement and friendly competition.

Make It a Habit

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

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

¹World Health Organization (WHO)

How Good Nutrition Can Make You Happier

Tue, 04 Sep 2012 13:42:00 -0500

How Good Nutrition Can Make You Happier

You probably are already aware that what you eat can affect your health. But did you know that when and what you eat can definitely affect your mood? Add these special mood-boosters into your day and combine them with daily exercise (another proven mood-lifting lifestyle habit) and you have the key to becoming a healthier and happier person. Here are 5 happiness foods for you to consider adding into your day:

Eat salmon. Salmon and other fatty fish that swim in the deep blue sea are chock full of the “good fat” known as omega-3. Scientists have found that one type of long chain fatty acid in particular, called DHA, is highly concentrated in the brain and required for healthy brain function. In fact, research has shown that omega-3 fat has a mood boosting effect—people with higher blood levels have more serotonin and dopamine — two key neurotransmitters that keep our moods happy and balanced. Salmon, especially wild salmon, is exceptionally high in vitamin D, another nutrient believed to affect mood. In fact, vitamin D has been shown to help people with a type of depression common in the long dark days of winter, called “seasonal affective disorder” or SAD.

Eat spinach. Spinach and other dark leafy greens are brimming with plant antioxidant chemicals. These phytochemicals protect the delicate brain cell membranes from free radical damage which can contribute to fatigue and a dampened mood. Spinach is also rich in the B vitamin folic acid. Research has shown that many depressed people have low folic acid levels in their blood. Other food sources of folic acid include legumes and asparagus.

Eat beans. Beans are loaded with iron. Iron is a mineral that greatly affects mood as it transports oxygen in the blood. Not enough oxygen transported to the tissues translates into lethargy, fatigue and anxiety. Therefore, it is important to ensure that you are eating enough iron in your diet. Other good sources of iron include lean red meat, raisins and iron-fortified cereals.

Eat whole grains. Carbs are the classic “feel good” foods because they enable tryptophan to cross into the brain where it forms the neurotransmitter, serotonin. Serotonin is our brain’s natural antidepressant—it has a calming, sedative-like mood enhancing effect. To increase your level of serotonin, be particular with what type of carb you eat. Don’t go for the simple carbs because unlike the complex, whole grain carbs (which provide lasting energy), simple carbs such as sugary soda or cookies cause a transient blood sugar surge followed by a mood-wrecking crash.

Choose protein with a high tryptophan count. Tryptophan is an essential amino acid—meaning the body can’t manufacture it on its own so you have to eat it. Tryptophan is the building block of serotonin, therefore it is imperative that you consume enough in your diet. So how much is enough? Aim for about 300 mg a day from protein. Here are some sample proteins and their respective tryptophan content:
- Chicken or turkey breast, (4 oz.): 390 mg
- Yellowfin tuna (4 oz.): 380 mg
- Soybeans, cooked (1 cup): 370 mg
- Halibut, (4 oz.): 340 mg

When it comes to your mood, you truly are what you eat. Combining a nutritious diet with daily exercise is the ultimate happiness prescription. A Fitness Together trainer can develop a program designed to help you stay happy and fit. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, visit www.fitnesstogether.com/Lynnfield

Exercise Regularly to Live a Happy, Healthier and Longer Life

Thu, 30 Aug 2012 18:34:00 -0500

You have heard hundreds of times that exercise is important to living a healthy lifestyle. But, how important is it to living a happy and fulfilled lifestyle?

Exercise is extremely important to establishing a happy lifestyle as it fills your mind and body happiness tanks by contributing to make you feel better, look better and perform better than you ever thought possible. In honor of August being Happiness Month, let’s take a look at how exercise is the engine to power a happy and healthy life.

Feel Better

Your body naturally values the power of exercise to make your brain and body feel good about your fitness accomplishments. When you exercise, your body releases chemicals called endorphins, which interact with receptors in your brain that reduce your perception of pain and trigger a positive feeling in your body. So, exercising regularly is not only good for maintaining a physically fit lifestyle, but it also contributes to keeping your happiness tank full and reducing the risk of depleting your happiness resources (endorphins).

Look Better

Exercise and a healthy diet are the key ingredients to feeling happy about the way your body looks. Whether you are able to finally fit into a pair of “skinny” jeans, feel comfortable sporting a two-piece swimsuit at the pool or are able to shop a new line of clothes at your favorite store, exercise drives the self-confidence, smiles and feelings of happiness that result from a strong, lean body built from consistent physical activity and proper nutrition.

Perform Better

Exercise fuels your competitive nature by taking your efforts and performance levels to new heights. When you advance through the stages of an exercise and/or training program and start exceeding your expectations, a performance high of adrenaline, accomplishment and happy feelings soon follow. These positive feelings are often described as “euphoric” and/or may be known as a “runner’s high,” which can lead to an energizing and upbeat outlook in all areas of your life.

In addition to positively enhancing your mental well-being, regular exercise also can contribute to your internal body (organs) performing better and ultimately contribute to living longer. A recent study has shown that individuals who performed 150 minutes of moderate exercise each week lowered their mortality risk by 10 percent, while those who engaged in vigorous exercise reduced their mortality rate by 22 percent.¹

Researches commonly agree that exercise and a proper diet can lead to a healthy body and happy. If you are looking to rev up your engine and begin a consistent workout program or if you are in the need of a fine-tune workout adjustment, the professional trainers at Fitness Together are dedicated to helping you establish and maintain a healthy, fit and happy lifestyle. Give our studio a call today to get started on the journey of looking better, feeling better and performing better than you ever thought possible.

¹Internal Journal of Epidemiology, 2011

Fitness Together Lynnfield Discounts For Harvard Pilgrim & Tufts Health Plans

Mon, 09 Jul 2012 11:18:00 -0500

HARVARD PILGRIM
Effective immediately, we are pleased to now have a discount offering through Harvard Pilgrim for their participants here in MA. The offer is 10% off any Personal Training 1:1 package of 36 or more sessions, and 10% off any PACK membership (3 month minimum plus 2x/week minimum). Call your local Fitness Together studio for the full details.

By the way Harvard Pilgrim President and CEO Eric Schultz is not only a staunch supporter of Physical Fitness, he was a member of our Westborough Studio. He recently gave us a little testimonial: “FT Westborough has helped me transform my life, health and well-being during the past 15 months. One of my greatest sources of sadness about moving from Westborough to Boston is leaving the great team you built at the Fitness Together – Westborough…But, there is a Fitness Together in the South End of Boston where we are moving and I will be checking it out.”

TUFTS
FT & Tufts have already had a discount plan in place: Tufts members and their plan dependents receive a 10% discount off the purchase price of personal training packages and a free initial fitness evaluation at participating Fitness Together facilities. Already belong to a Fitness Together participating facility? Terrific! You are eligible to receive a 10% discount off the purchase of personal training packages of 36 sessions or more!

Shape UP Your Golf Game

Wed, 09 May 2012 10:54:00 -0500

Let FT Help You Shape Up Your Golf Game

by Martha Hicks Leta

Golf. It’s a game invented perhaps a thousand years ago by lowly shepherds whacking at meadow muffins with sticks as they followed their grazing sheep through the Scottish moors, yet endures in our tech-enslaved, time-crunched society. In the US alone it’s estimated some 26 million people indulge in this sometimes pain-inducing sport.

Arnold Palmer once said, “Success in golf depends less on strength of body than upon strength of mind and character.” With his recent string of injuries, Tiger Woods might beg to differ with “The King.” This past March Tiger gimped off the Doral Open course with an injured Achilles tendon, passing up the chance at a $1.4 million prize. The Doral marked the third time in as many years the once seemingly invincible player has had to withdraw due to injury.

Dina Whalen of Fitness Together in Lynnfield knows a thing or two about helping her clients prepare for the links. Recently certified as a Golf Fitness Specialist by the National Academy of Sports Medicine, her specialty lies in helping golfers improve their swing while avoiding injuries.

Fitness training for golf? you ask. Isn’t that a bit over indulgent? While golf may appear to require little in the way of cardio endurance or physical strength, Whalen says the training component is essential to achieve optimum performance over the long term. “Golf is a sport that most people think you don’t have to be in good physical shape for. This couldn’t be further from the truth. Proper programming including flexibility, stability, strength, and power will ensure the golfer will enjoy the sport for years to come.”

Whalen says that with her added certification in Golf Fitness, she has a deeper understanding of golf related injuries and is able to utilize exercises to correct swing faults, improper posture and poor flexibility.

“The golf swing creates intense loading forces on the body that are rapid and complex. The forces in the low back during a drive can exceed 8 times the body weight!” adds Whalen. “As a result, the incidence rate of low-back injuries is 50% for the amateur player. This statistic suggests that half of all golfers will incur a lower back injury at some point in their playing careers.”

An avid golfer plays somewhere in the neighborhood of 37 rounds per year, not including time on the practice range. This means a high rate of repetitive movement, which can lead to injuries from incorrect motion and wear and tear on joints and ligaments. Add to that the fact that many people play golf well into their retirement years and the potential for injury from trauma or overuse is increases drastically. This means that a fit golfer is a better golfer over the long term.

“People think that by spending more money on better golf clubs and gadgets, they can improve their game, but the truth is the only way to improve a score is to make improvements on the golfer,” says Whalen. “A golfer’s conditioning program must therefore be designed to integrate the whole body.”

When designing a proper fitness routine for golf, Whalen says the primary focus must be on four factors: flexibility, stability, strength and power.

“It’s important to address these factors in the correct order,” she emphasizes. “With the proper workout, a golfer can develop the ability to hit the ball farther and more precisely.”

Cathy Schaum, owner of Fitness Together in Tyngsboro agrees. Though she doesn’t hold a certification in golf training, as a certified personal trainer with years of experience, she’s been able to deliver great results for her clients on the golf course. She says when she reflects on the golfers she’s worked with, one client in particular comes to mind. Rich came to FT Tyngsboro several years ago at the behest of his wife, who was tired of seeing her husband come home from the golf course sore and dejected.

“When I met Rich, he was very frustrated with his golf. Not only the performance, but just getting through the first 9 holes. He was miserable,” Schaum remembers. “Because he was so stiff, it took 9 holes before he was warmed up and relaxed.”

Though Rich was resistant to the concept of working out, Schaum was able to design a course of training that he enjoyed. Rich’s program was tailored toward building the strength in his knees, lower back and shoulders, while increasing over all flexibility. By incorporating twisting motions into many of the exercises, Schaum was ably to help Rich get his swing back.

By the time Rich hit the links the following spring, he noticed dramatic improvements in his game and his over all energy levels. Best of all, the pain and stiffness that had been nagging at his knees and lower back were more or less gone.

“The weight training, exercise and nutrition advice have really paid off,” Rich wrote to Schaum. “I’m just getting into the golf season and clearly in the best shape I’ve been in for MANY years. The scores show it and the big thing is how I feel during and after each round. I played three straight days on the Cape a few weeks ago and had the lowest total gross scores on the 20 man roster!”

Whether for golf, gardening or other fitness goals, the trainers at Fitness Together work with each client to ensure that their goals are accomplished, delivering the greatest results in the least amount of time while keeping clients on the proper path to physical fitness.

____________________

To schedule an appointment with Golf Fitness Specialist Dina Whalen, or to find out about FT Lynnfield’s spring specials call 781-780-7591. | FT Lynnfield

Find out more about Dina here.

To schedule an appointment with Cathy Schaum in Tyngsboro go to visit them at their new location at 73 Progress Ave, Suite 2 or call 978-649-6799. | FT Tyngsboro

Find out more about Cathy here.

To find a Fitness Together near you or to learn more about our customized group and personal training programs, check out FTGetsResults.com

April Recipe

Tue, 03 Apr 2012 07:30:00 -0500

Dr. Janet’s Oatmeal Raisin Muffins

Mix the dry ingredients the night

before then finish the batter in the

morning to start your day with a

freshly baked muffin:

Nonstick cooking spray

1/4 cup raisins

2 tablespoons water

1/2 cup whole wheat flour

Mix the dry ingredients the night

1/4 cup all-purpose flour

1/4 cup quick-cooking rolled oats

before then finish the batter in the

1/4 cup packed light brown sugar

morning to start your day with a

1/2 teaspoon baking powder

freshly baked muffin.

1/4 teaspoon ground cinnamon

1/2 cup unsweetened applesauce

1/4 cup fat-free milk

2 large egg whites

1 tablespoon flax seed oil

Preheat oven to 375°F. Lightly coat six 2 1/2-inch muffin cups with nonstick cooking

spray or line with paper bake cups and coat insides of paper cups with nonstick

cooking spray; set aside. Place raisins and water in a small microwave-safe bowl.

Cook on high power for 25 seconds. Let sit for 2 minutes to plump the raisins.

In a medium bowl, stir together flours, oats, brown sugar, baking powder, and

cinnamon. Make a well in the center of the flour mixture and set aside. Combine

applesauce, milk, egg whites, flax seed oil, and raisins. Add to flour mixture; stir just

until incorporated. Don’t over mix. Spoon batter into prepared muffin cups filling each

about three-fourths full.

Bake for 20 to 22 minutes or until lightly browned and the muffin is firm in the middle.

Cool in pan on a wire rack for 5 minutes. Remove from pan and serve warm.

NUTRITION per muffin:

Calories: 157

Fat: 3 g (0 g EPA, 0 g DHA, 1 g

ALA)

Saturated Fat: <1 g

Cholesterol: < 1mg

Sodium: 69 mg

Carbohydrate: 30 g

Dietary Fiber: 2 g

Sugars: 13 g

Protein: 4 g

Healthy Heart, Healthy You!

Thu, 09 Feb 2012 14:37:00 -0600

Heart candies, heart shaped valentines and chocolate hearts are everywhere this time of year, but the heart that should be getting your undivided attention everyday is the one in your chest that works 24/7 to power your body and fuel your internal system. As the powerhouse of your body, the heart needs to run in tip-top shape for overall health and fitness. To celebrate National Heart Month this February, give your heart and body the gift of longevity and health by starting a heart healthy fitness regimen that focuses on metabolic cardiovascular exercises and combines muscle pumping strength workouts with healthy nutrition choices.

Feel the Love with High Intensity, Heart Healthy Cardio

A strong heart drives a healthy body and metabolic cardiovascular training is the key to not only living a heart healthy lifestyle, but also to feel better, look better and perform better throughout your life. Although nutrition and strength training are important elements to physical fitness, you can’t rely solely on one or the other to achieve overall health and fitness well-being. A recent study from Duke University found that when compared with strength training alone, cardio exercise is the most efficient and effective way to lose the belly fat located deep within the abdominal cavity, which is the kind of fat that is the most damaging to your health and heart. Specifically, aerobic training burned 67 percent more calories in the study when compared to strength/resistance training.1

The first step to a healthy you is establishing a strong cardiovascular foundation to jumpstart your body’s metabolism, increase stamina and energize your body’s cells by pumping oxygen rich blood throughout your body. This leads to not only burning away excess fat, but lowering cholesterol and blood pressure, and reducing the risk of heart attack and cardiovascular disease. Studies show that high intensity metabolic training in particular is a leading force to reducing heart attack risk and improving physical fitness. In fact, a recent study from the American College of Sports Medicine (ACSM) found that three hours per week of vigorous exercise can cut a man’s risk of heart attack by 22 percent.2 High intensity cardio exercises can range from wind sprints to moving jump squats and plyometrics.

Make Time for Heart Pumping Workouts

While cardio training is king to heart healthy fitness, strength training is an integral counterpart to attaining optimal health and fitness. Strength/resistance exercise allows for developing and maintaining muscular fitness, strength and lean body mass gains, as well as strengthening of connective tissues, increased bone mass and metabolic rate.

Heart healthy exercises that fuel your body with lasting benefits long after you’ve left the gym don’t have to eat up your entire day. As little as 15 minutes a day of metabolic cardio training, combined with 15 minutes of strength intervals, may be all you need. According to industry studies, 15 minutes of total body resistance training can elevate your resting energy and boost metabolism by 6 percent for up to 72 hours,3 and those who added intervals into their fitness routines for two weeks burned 36 percent more fat than those who stuck with traditional exercise routines.4 A 45-minute interval circuit workout that combines a handful of high impact cardio exercises, such as box squat jumps, mountain climbers and burpees, with total body strength exercises, such as weighted lunges with bicep curls and wall sits with shoulder presses, can quickly and effectively build your heart and body’s strength and endurance.

Active Lifestyle, Active Heart

According to the American Heart Association (AHA), seven out of ten Americans don’t get enough physical activity on a daily basis. In today’s fast-paced, over scheduled world, carving out time for physical activity can be a daunting task, but it doesn’t have to be if you focus on adding cardio elements into your workouts, as well as your everyday activities. The AHA recommend that healthy adults under the age of 65 engage in moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three times a week; paired with strength training exercises.5

Working out regularly with a professional trainer one-on-one or in a small group setting is a critical component to keeping your heart healthy and strong, but complementing your regularly scheduled total body workouts with cardio activities throughout your day also helps to promote a healthy and active lifestyle. The following simple tips will help you get a move on and add heart healthy activities into your daily lifestyle.

● Instead of wasting time searching for the closest parking spot, pull into the furthest spot away from the door and enjoy the extra walk to the building.

● Use the stairs at work and for appointments instead of the elevator.

● Walk or bike your kids to school and use two wheels (or feet) instead of your car when running neighborhood errands.

● Take a 10-minute activity break at work to stretch or take a quick walk.

● Walk to visit co-workers instead of sending an e-mail message.

● Instead of sedentary nights out to the movie theater, take your spouse or friends out for a night of dancing.

Heart Healthy Nutrition

You will look better, feel better and perform better mentally and physically if you fuel your body with foods that are nutrient rich and support a strong cardiovascular system. Foods that enhance cardiovascular health can include Mediterranean type foods such as lean proteins, olive oils, dark leafy greens for a strong heart and blood vessels, whole grains and fiber such as oatmeal and brown rice. Researchers also have found evidence that the high levels of antioxidants found in spices with bold flavors such as cinnamon, rosemary, oregano, black pepper and garlic powder can reduce fat levels in your blood linked to heart problems by 30 percent.6

A healthy body and a healthy you start with a healthy heart. Adopting healthy lifestyle habits such as cardio exercises, strength conditioning and healthy eating will not only strengthen your body’s heart and lower your risk of disease, but it also will help you live your life looking, feeling and performing better. Certified personal trainers at Fitness Together are available today to help you get started on living a heart healthy lifestyle. Contact your local Fitness Together studio to begin one-on-one personal training or group PACK training focused on a healthy heart and a healthy you.

XXX

Sources:

1 Duke University Medical Center, The Effects of Aerobic versus Resistance Training on Visceral and Liver Fat Stores, Liver Enzymes and HOMA from STRRIDE AT/RT: A Randomized Trial”, AJP, Endocrinology and Metabolism, 2011.

2American College of Sports Medicine, “Vigorous Physical Activity, Mediating Biomarkers, and Risk of Myocardial Infarction,” Medicine & Science in Sports & Exercise, October 2011.

3European Journal of Applied Physiology, 2011.

4 Journal of Applied Physiology, “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women,” April 2007.

5American Heart Association, www.heart.org.

6 Pennsylvania State University, “A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Menhttp://jn.nutrition.org/content/early/2011/06/22/jn.111.138966.abstract?cited-by=yes&legid=nutrition;jn.111.138966v1 - fn-1#fn-1,” The Journal of Nutrition, 2011.

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

Thu, 25 Nov 2010 10:39:00 -0600

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 wheat that differs from the traditional red wheat kernels. Furthermore, the white wheat is more heavily processed than the 100% whole grain flour to make the product taste more like its refined cousins, though the jury is still out regarding exactly how much nutrition is lost in the processing.

The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.

Is there really any nutritional value in lettuce?

Wed, 10 Nov 2010 10:44:00 -0600

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 loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

Why is stretching after working out important?

Wed, 10 Nov 2010 10:42:00 -0600

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.

Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.

Is coffee a good energy boost for a workout?

Wed, 10 Nov 2010 10:38:00 -0600

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?

Caffeine is the most widely used ergogenic aid (a substance that can purportedly enhance sports performance) and has been scientifically proven to be a highly effective sports aid. Caffeine is a central nervous system stimulant that can help you perform better because it acts to increase alertness as well as lower your perception of effort during exercise—so you can exercise harder and it won’t feel as difficult.

The science has shown that caffeine is most valuable for endurance-type athletes involved in sports such as cycling and long-distance running. Caffeine has been shown to increase the amount of fat floating in the bloodstream of endurance athletes, which would theoretically improve endurance performance by helping to spare muscle glycogen.

When muscle glycogen runs low, endurance athletes need to slow their pace, so an ergogenic aid that enables athletes to “spare” the glycogen in favor of using the fat for fuel would be highly beneficial and potentially delay fatigue.

If you do decide to drink a cup of coffee before exercising, there are a few caveats. Caffeine is a diuretic, so if you choose to consume it before exercising in a hot, humid environment, be sure to drink extra fluids to compensate. Furthermore, many people are caffeine sensitive and can have negative side effects from consuming caffeine, such as nervousness, upset stomach and a rapid heart rate. If you are caffeine sensitive, I would suggest that you abstain.

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

Wed, 10 Nov 2010 10:36:00 -0600

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 food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Tips for Avoiding Holiday Weight Gain

Tue, 09 Nov 2010 13:22:00 -0600

Tips for Avoiding Holiday Weight Gain

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

How Much Weight Do We Really Gain?

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

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

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

Five Tips for Fending Off Holiday Weight Gain

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

The Gift of Health

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