Blog

September 2010 Newsletter

In This Issue:

- An Extra Friendly Discount!

- Top 10 Eating Strategies for Permanent Weight Loss!

- FT MSP August Super Stars

- Spontaneous Session Scheduling for $50 sessions!

We're happy to congratulate Justin Hallen on his one year anniversary. He has now been training with Fitness Together for a year, and we're glad to have him on our team! Before joining our team, Justin graduated from MN School of Business Globe University as a Fitness Specialist and is certified through the National Academy of Sports Medicine as a Certified Personal Trainer. His passion for fitness developed during his six years in the Air National Guard. Justin likes all types of training including weight, power, endurance, and sports related skills. He looks forward to meeting each client and helping them achieve their fitness goals.

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. Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds!

1. Eat healthy to stay healthy.

Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high bloodpressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate.

Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. Learn how to control emotional eating.

Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions.

Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio.Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight. 

5. Keep a journal.

Studies show that people are mostsuccessful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. Weigh yourself often.

Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. Get support and rewards for your successes.

Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Togetherprogram that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

8. Eat small, frequent meals.

The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

9. Choose the macronutrient content of your meals wisely.

The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio.

The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet.Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control.Fitness Together and Nutrition Togetheroffer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.

FT MSP August Super Stars!

As our longest standing client (7 YEARS) Skip has done a great job of staying committed to himself and his fitness goals. As soon as the “Train Your Tail Off” promotion kicked in, Skip took full advantage and managed to get a six- session week in for the month of August. With a dedication like that, it’s no wonder he has reached his goals of looking and feeling fantastic everyday.

Skip can now see deltoid muscles in a sleeveless shirt, and has received compliments from friends-- even strangers! More importantly, he's healthier than ever. He has lost all low back pain, and increased everyday energy and requires much less sleep. He hasn't been sick in over a year!

"My goals have never been about what’s on paper, but more about how I looked in a polo" -Skip 

Ann joined Fitness Together back in the middle of May and since then she has been doing fantastic!! In just 2 months, Ann dropped 7 pounds in weight, decreased her body fat by 9%, almost doubled her sit up stats, and lost almost 8 inches in her hips, waist and thighs. 

With a program of resistance training 2-3 times per week, and cardio after each session, has nearly doubled the number of sit-ups she can do!

Amy has been having great success in St. Paul! She’s lost over 13 pounds. She’s lowered her body fat by 4.5%, and she’s nearly doubled her max bench press. She’s lost over 10 inches, and shows no sign of slowing down her pace. 

She’s dedicated to maintaining her workout regimen, training with Fitness Together 2 or 3 times a week, and loving it. We love to see clients stay dedicated. When clients keep coming to train, that's when they keep seeing results! Great job, Amy! Keep it up!