Fitness Together - Newburyport

National Stroke Awareness Month

Tue, 08 May 2012 15:02:00 -0500

National Stroke Awareness Month: Be Healthy, Be Aware, Save a Life

As we prepare for summertime activities, we typically are focused on achieving a strong, fit and healthy body. In honor of National Stroke Awareness Month this month, elevate your body’s fitness to new levels by focusing on the importance of maintaining a brain healthy lifestyle, while understanding the risk levels and signs of a stroke.

According to the American Stroke Association (ASA), a stroke is a “brain attack,” as opposed to the most commonly known “heart attack,” that affects the arteries leading to and within the brain. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When this happens, part of the brain cannot get the blood (and oxygen) it needs, so it starts to die. While heredity can play a big part in the risk factors associated with stroke, lifestyle choices and patterns can be leading contributors to reducing the risk of this life threatening disease.¹

Three Important Factors to Lowering Stroke Risk

High Blood Pressure: High blood pressure is the leading cause of stroke and the most important controllable risk factor. According to industry research, there is a 55 percent increase in your stroke risk if you have prehypertension, which is blood pressure levels of 120 to 139 or 80-89 diastolic.²Living a healthy lifestyle that can help to lower blood pressure levels includes exercising regularly, eating a healthy diet, limiting alcohol intake, avoiding tobacco, reducing caffeine consumption, reducing stress, reaching out to family/friends for ongoing support, and visiting your doctor regularly.³
Healthy Diet: The way you feed your body not only contributes greatly to your body’s overall health and fitness, but also works to lower your risk of heart and brain disease. Research suggests that low fat, low cholesterol diets that include dark vegetables and fruits, which contain antioxidants, may reduce the risk of heart disease and stroke. In general, dark-skinned fruits and vegetables (kale, spinach, brussel sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant, prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries) have the highest levels of naturally occurring antioxidant levels. Cold water fish contain beneficial omega-3 fatty acids (halibut, mackerel, salmon, trout and tuna) and some nuts (almonds, pecans and walnuts) are a good source of vitamin E antioxidants.⁴
Physically Fit Lifestyle: Constant, regular physical activity is the cornerstone to a fit body, healthy heart and strong brain. Physical activity 3-4 times a week in 45-60 minute increments is important for maintaining good blood flow throughout the body and to the brain, encouraging the growth of new brain cells, and significantly lowering the risk of heart attack, diabetes, high blood pressure and stroke. The personal trainers at Fitness Together can help you put an individual or small group workout plan in action to help you elevate your health and fitness goals, while reducing your risk of brain and heart disease.

Know the Risks to Act FAST

The ASA reports that the chance of having a stroke approximately doubles for each decade of life after 55; however, the risk of stroke can affect anyone at any age. It is essential to know the signs of stroke so that you can act quickly if you or a loved one is showing any of the following signs. Time is of the essence when it comes to strokes.

The ASA has released a new stroke detection method called FAST, which stands for the four items to check in a suspected stroke victim – Face, Arms, Speech, and Time. Specific stroke warning signs include:

Sudden numbness or weakness of the face, arm or leg, especially on one side of the body. Ask them to smile and raise an arm. If the face droops or looks crooked and/or if a raised arm droops down, then these are signs of a stroke.
Sudden confusion, trouble speaking or understanding. Ask them to repeat a simple sentence like, “The sky is blue.” If they slur their speech or sound different, then this could be a sign of stroke.
Sudden trouble seeing in one or both eyes. Ask them to read a sign a short distance away with each eye. If they have difficulty making out words or letters that they normally can see, this could be a sign of stroke.
Sudden trouble walking, dizziness, loss of balance or coordination.
Sudden severe headache with no known cause.

By living a lifestyle that includes healthy food, fitness and awareness, you are equipping yourself with the tools to reduce the risk of disease and prepare yourself for identifying the signs of stroke for yourself and your family. Certified personal trainers at Fitness Together are available today to help you get started on living a heart and brain healthy lifestyle that focuses on consistent exercise and healthy eating. Contact your local Fitness Together studio to begin one-on-one personal training or group PACK training focused on a healthy you.

Sources

¹ American Stroke Association

² Neurology

³Mayo Clinic

⁴ Alzheimer's Association

Open House Friday May 11

Fri, 27 Apr 2012 12:40:00 -0500

Stop in for our Spring Open House!

Friday May 11th from 6p-9p

Mother's Day Gift Card Special available until May 12, first come first serve!

Check out our PACK Workouts (Small Group Personal Training)

Join us with your Friends, Family, or Co-Workers for a chance to meet the trainers, tour the studio and ask your health questions.

Free Fitness Assessment, Door Prizes, Refreshments, & a preview of our proprietary nutrition, cardio and fitness programs.

Experience Healthy Tax Relief by Deducting Your Personal Training Expenses this Tax Season

Tue, 03 Apr 2012 16:15:00 -0500

As the April 17 tax deadline nears, do you find yourself looking under couch cushions, going through office files and combing through bank statements in hopes of finding any last minute receipts or tax deductions that you may have overlooked? Well, you may not need to look any further, as good tax news may be found around the corner at your local personal training studio.

Does finding tax relief while working out sound too good to be true? Surprisingly, you may be able to financially benefit from your personal training by deducting the session costs on your tax returns this year. According to the Internal Revenue Service, there are certain medical expenses that can be deducted on your tax returns, which may include personal training, in some instances.

Personal Training Tax Basics 101

While it is always recommended to consult your trusted financial advisor to confirm any tax deductions, it is important to take note that it may be possible for you to deduct part of the costs of your personal training as a qualified medical expense under the IRS tax code.

Interested in Receiving More Detailed Information?

If you think you may be eligible to start deducting your personal training sessions on your tax returns this year, contact your local Fitness Together studio today to learn more. Fitness Together is here to help support your efforts to qualify for this deduction and to help you reap the benefits of a healthy lifestyle and tax relief this season.

Click Here to download the Report!

Try China's National Fruit- Kiwi

Mon, 21 May 2012 12:29:00 -0500

Don’t be deceived by the size of this exotic egg-shaped furry fruit. Kiwis (also known as Chinese gooseberry) are nutrition giants, packed with health-promoting phyto-chemicals, vitamins and minerals. A mere 60 calories, China’s national fruit should be on your kitchen table.

Eat Greens!

Mon, 14 May 2012 08:07:00 -0500

It’s spring—eat some spring greens!

Glorious spring greens (usually a combination of mizuna, tatsoi, red oakleaf, sorrel, arugula and frisee) are simply packed with nutrition, high in vitamin A, vitamin C and iron. They’re also low in calories, fat and cholesterol-free. Just don’t drown them in fatty dressing—a light spritz of lemon and olive oil is all you need.

You Bite It, You Write It!

Mon, 07 May 2012 10:51:00 -0500

Write down what you eat

New Year’s Resolutions are a distant memory so now is the time to refocus and get back on track for bathing suit season. The single best tool at your disposal for helping you eat healthy, eat light and eat often is your accountability journal—you bite it, you write it!

Take Your Sweet Time...

Mon, 30 Apr 2012 12:40:00 -0500

Take time to eat your meals

The healthiest way to eat food is to eat it slowly, enjoying each bite. This simple concept may be foreign to many of us, as fast food is the American way. This behavior could also be a contributing factor to eating too many calories—a problem for many of us. So put your fork down between bites, savor delicious food and conversation and get on the road to healthier eating habits.

Pineapple- Nature's Candy

Mon, 23 Apr 2012 06:42:00 -0500

Eat pineapple

Don’t be afraid of the natural sugar content of this sweet as candy fruit. Pineapple is a highly nutritious, low-calorie, source of vitamins, minerals and fiber. One cup of pineapple more than fulfills your daily requirement for vitamin C and contains about 10 percent of the daily minimum requirement for fiber. All this for a mere 80 calories!

Join FT Newburyport at the Home, Garden & Business Expo April 21st

Thu, 19 Apr 2012 09:37:00 -0500

FT Newburyport will be exhibiting at the Home, Garden & Business Expo this coming Saturday April 21, 2012 from 9-4. Join us and other local businesses at the Tannery Market Place on Water Street in Newburyport. Bring your friends and family too-we hope you'll stop by!!!

Kick Start Your Summer Body by Focusing on a Healthy, Fit Lifestyle

Tue, 17 Apr 2012 11:08:00 -0500

fWith the countdown to summer in full swing, it’s time to start focusing on a total body health and fitness routine. Whether struggling to shed the last few winter pounds, maintaining weekend warrior fitness levels or competing as an endurance athlete, everyone can benefit from a fit, healthy lifestyle built around brain wellness, body fitness and belly health.

This month is the perfect time to start putting in the work to achieving overall health and fitness with National Public Health Week (April 2-8) and World Health Day (April 7) leading the way to a healthier society. As the theme for National Health Week states, “A Healthier America Begins Today: Join the Movement!”1 It is time to put all excuses and distractions behind you, as today is the day to start moving toward a healthy lifestyle that will lead to positive mental, physical and overall well-being results. Let’s get started!

Do You Know About Rhubarb?

Mon, 16 Apr 2012 06:27:00 -0500

You may have heard about rhubarb pie but do you really know what this is? Often thought of as a fruit, rhubarb is actually a vegetable—a cousin of celery! Very versatile in cooking, it is often used as a fruit in baked goodies. Packed with potassium, vitamin C, calcium, vitamin A and fiber and super low in calories—this is one vegetable you should give a try.

Strawberries are Sweet & Healthy!

Mon, 09 Apr 2012 10:49:00 -0500

Eat strawberries!

Ripe, red and sweet as candy, these fragrant berries should be a staple in everyone’s diet. Packed with nutrients, one cup of strawberries contains 100 mg of vitamin C, calcium, magnesium, folate and potassium. And all this for a mere 50 calories!

Asparagus is a Super Veggie!

Mon, 02 Apr 2012 13:39:00 -0500

Grill it, roast it or steam it, either way you’ll be getting over 100% of your recommended daily allowance (RDA) of vitamin k (essential for bone health), in just a few bites. Delicious dressed with just a touch of olive oil and grilled; don’t forget to take advantage of this season’s low calorie veggie side dish as you get the BBQ fired up for spring cooking.

Mushrooms - The Friendly Fungus!!

Wed, 28 Mar 2012 10:01:00 -0500

EAT MUSHROOMS

Who knew? Mushrooms are ridiculously low in calories and high in fiber but their true claim to fame is that they and are simply packed with superbly healthy hard-to-find minerals such as:

- Magnesium—mushrooms are a great source of magnesium, a mineral essential to good health, muscle and nerve function as well as maintaining a normal blood pressure.
- Potassium—this important mineral helps to control blood pressure. Mushrooms contain more potassium than most other fruit and vegetables: one medium Portabello mushroom contains more potassium than a banana!
- Calcium—this mineral is the most abundant in the body and is important for bones as well as powering muscle contraction.
- Iron—this mineral is essential to life and many of the metabolic processes that occur in our bodies. Iron is especially important for oxygen transport.
- Zinc—mushrooms are a good source of zinc, the mineral that supports a healthy immune system
- Selenium—mushrooms are high in selenium, the antioxidant mineral that protects our cells against free radical damage.

Got Vitamin D?

Tue, 20 Mar 2012 10:53:00 -0500

Vitamin D is the new hot nutrition topic of this decade. Adequate Vitamin D circulating in the blood is important not only for bone health (calcium relies on vitamin D to help it travel to the parts of the body that need it) but also insufficient D has been implicated in a host of health problems such as high blood pressure and heart disease.

Your body can make vitamin D from sunlight, but most of us can’t get enough from that route, so you'll want to get most of your vitamin D from food and supplements. The best sources are fatty fish including salmon (wild), herring, mackerel, and sardines; milk (fat-free, 1% low-fat), soy milk, and fortified yogurt. Because few foods are rich in vitamin D, you may need to take a supplement) in order to take in 1000 IU of vitamin D daily. Ask your doctor to test your D level and if it’s low, discuss supplementing.

FREE healthy dinner and fitness workshop March 27th

Mon, 12 Mar 2012 12:08:00 -0500

Why Weight?

Healthy Dinner & Fitness Workshop

March 27, 2012

6:30 pm

Presented by:

Dr. Jennah Dieter, Clinical Nutritionist

Hannah Horton, Personal Trainer

Tuesday, March 27, 2012

6:30 PM

260 Merrimac St.-Towle Bldg-Colonial wing

Newburyport, MA 01950

Enjoy a free healthy dinner and get answers to your

nutrition and fitness questions from experts!

Why Weight? Seating Limited.

Reserve your seat today! (978) 499-WELL (9355)

Calci-YUM!

Mon, 12 Mar 2012 12:04:00 -0500

When it comes to preventing and treating osteoporosis, calcium is the mineral to bone up on.

Aim to get 1,000 to 1,200 mg of calcium daily from the foods you eat. The best choices for calcium include fat-free plain yogurt, fat-free or low-fat milk and cheeses, calcium-fortified tofu, soybeans, white beans, collard greens, kale, broccoli, and almonds.

It's GREAT to HYDRATE!

Mon, 05 Mar 2012 13:27:00 -0600

HYDRATE!

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? You lose water every day and even faster when the weather is really hot and humid, when you exercise or when you are sick. For good health, it is important to always ensure that your body is properly hydrated. The easiest way to quickly check hydration level is to monitor your urine color. The color should be very pale yellow and NOT dark amber. How much fluid should you drink? Aim for at least eight glasses of calorie-free beverages a day, and of course, water is ideal.

Tips & Tricks for a Nutrition Transition!

Fri, 02 Mar 2012 13:28:00 -0600

Healthy Eating: Tips and Tricks for a

Nutrition Transition

Spring is in the air bringing changes to weather, wardrobes and waistlines. With the holidays and cold weather months behind you and plans for spring break trips, pool time lounging and outdoor activities in the near future, this is the perfect time to focus on healthy eating.

In light of National Nutrition Month, now is the time to shake off the winter doldrums and make the transition to healthier eating habits. Here are five nutrition tips and tricks to help you “spring” into action and transform your eating habits, one step at a time.

Nutrition Tip 1: Don’t Do It Alone

The most important step to successfully transitioning to healthier eating is to establish a strong network of support in preparation for your journey. Breaking old habits and making healthier lifestyle changes is a difficult task, so don’t be afraid to ask for help. By enlisting support from family, friends and a health and fitness professional, you will get started on the right path to continued nutrition success. A nutrition specialist can help you evaluate your goals and set a plan in motion, one that is smart – specific, measurable, attainable, realistic and timely – to your particular lifestyle.

Nutrition Tip 2: You Bite It, You Write It

The simple act of writing down and keeping track of all food or beverages that enter your mouth will increase awareness of the amount and variety of foods you eat each day. Keeping an Accountability Food Journal is the best tool available to help increase your consciousness regarding the foods you eat. A journal also enables you to analyze the circumstances that contribute to making less healthy food choices. Journaling should be as specific as possible and include the date, time, amount of food, situation and hunger level. Your journal will not only help you keep track of your daily food consumption, but also serve as an insightful follow up tool to share with your nutrition professional. The information in your journal will enable your nutritionist to identify which foods are working for you, as well as which foods and circumstances are barriers that may be getting in the way of attaining your healthy eating goals.

Nutrition Tip 3: Take Baby Steps

Few people are successful with major lifestyle changes when they dive in head first. The best strategy to achieve major goals in life is to break the goal down into small doable steps. For instance, if your goal is to improve your eating habits and you have a problem eating too much high fat, high calorie fast food (and you truly enjoy the food), then it would probably not be realistic to cut it out completely. Instead, you would work with your nutrition consultant to come up with a better plan, one that is doable for you such as cutting back on fast food consumption or even choosing healthier fare at fast food restaurants. Rome was not built in one day and neither should your transition to healthier eating.

Nutrition Tip 4: Focus on the Positive

Some people equate healthy eating with deprivation and eliminating favorite foods from your diet. To keep your nutrition transition from stalling before you take the first step, give yourself the gift of positive thinking and keep your momentum toward healthy eating moving strong. Instead of putting the sole focus on eliminating foods from your day, switch your mindset to a more positive approach…what healthy foods can you add into your day? For example, if you want to cut back on your red meat consumption, perhaps commit to eating a vegetarian dinner on Mondays (Meatless Mondays); or reserve one day a week dedicated to trying different kinds of fish from around the world (Fish Fridays). Have fun with it and make your journey to healthy eating an adventure.

Tip 5: Break it Down

A marathon (26.2 miles) is run one step at a time. Many people fail in making the transition to a healthier lifestyle when they take the all or nothing approach. The key to successfully making this transition is to work with your support team to embrace the opportunities, work through the challenges and learn from your mistakes during each step of the journey. By breaking your nutrition transition plan down into one step, one meal and one day at a time, you will cross that finish line healthier and happier.

Fitness Together

Do some spring cleaning by starting now to make a healthy nutrition transition. Start off on the right foot for your healthy eating journey by contacting your local Fitness Together nutrition professional today. With Fitness Together’s Nutrition Together program, you will receive all the help and support you need including a detailed roadmap to eating healthy, eating light and eating often—in tandem with your exercise routine. Let Fitness Together support you as you take the right steps to “spring” into action!

XXX

Hummus: Big Benefits!!

Tue, 28 Feb 2012 11:32:00 -0600

Hummus is a Middle Eastern favorite, traditionally made from ridiculously healthful ingredients such as ground up chickpeas (garbanzo beans), garlic, tahini, lemon juice and a dash of olive oil.

Filled with fiber, plant protein, vitamins and minerals, this is the perfect food for filling you up and not out. Serve as a dip with warm whole grain pita or raw veggies or even as a filling for a sandwich with extra veggies piled on and you will be making a wise nutrition choice.

Get Your Body Movin'! Here's Why...

Sat, 25 Feb 2012 08:05:00 -0600

The Benefits of Daily Physical Activity

● Reduces the risk of heart disease by improving blood circulation throughout the body

● Keeps weight under control

● Improves blood cholesterol levels

● Prevents and manages high blood pressure

● Prevents bone loss

● Boosts energy level

● Helps manage stress

● Releases tension

● Improves the ability to fall asleep quickly and sleep well

● Improves self-image

● Counters anxiety and depression and increases enthusiasm and optimism

● Increases muscle strength, increasing the ability to do other physical activities

● Provides a way to share an activity with family and friends

● Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life

● In older people, helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer

Reprinted with Permission

www .americanheart .org | American Heart Association, Inc.

Eat Raspberries!

Mon, 20 Feb 2012 15:56:00 -0600

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. Raspberries are super high in fiber; one cup of raspberries has 8 grams (women need about 25 grams a day and men, about 35). Raspberries are also an excellent source of vitamin C. The deep red color of this luscious fruit is what makes raspberries a true superfood. The red hue is a giveaway that these small jewels are filled with disease-fighting flavonoids. Out of all the different fruits, it is berries that come out highest in the chemical category of flavonoids called anthocyanins. Black raspberries, for example, are the leader and can contain up to 100 milligrams of anthocyanins per ounce.

Go Outside Your Comfort Zone!

Tue, 14 Feb 2012 15:41:00 -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.

ADA Fundraiser at Flatbread a Success!

Mon, 13 Feb 2012 13:49:00 -0600

The ADA fundraiser was a success thanks to all who came out to the Flatbread Company in Amesbury on February 7th! Because of your support, we were able to raise vital funds for the American Diabetes Association.

Flatbread Co., patrons, including several FT Newburyport clients, purchased delectable pizzas last Tuesday night, and a portion of profits from each is going to the ADA...

In the end we raised $400!!! That's a great success!!!

We'd also like to thank the management and staff of the Flatbread Company in Amesbury for supporting us with the fundraiser and making us feel very welcome.

Orange you healthy!

Mon, 13 Feb 2012 11:47:00 -0600

A sweet and juicy naval orange contains a mere 64 calories…but WOW there’s a lot of nutrition “squeezed” into that orange: 4 grams of fiber, 0 fat, 2 grams protein, 8% of your DV for vitamin A, 7% of your DV for calcium, 1% of your DV for iron and a whopping 163% of your DV for vitamin C. Doesn’t get much better than that. P.S. DON’T drink the juice instead…a cup weighs in at 114 calories and a mere 0.5 grams of fiber!

Healthy Heart, Healthy You

Tue, 07 Feb 2012 14:28:00 -0600

Healthy Heart, Healthy You

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.

Eat Mango! Feb Tip #1

Mon, 06 Feb 2012 13:01:00 -0600

EAT MANGO

Just one cup of this luscious heart healthy fruit gives you 80 percent of the daily value for immune-boosting vitamin C, 25 percent of vitamin A (in its “provitamin” form, beta-carotene), 7 percent potassium and 3 grams of filling fiber, not to mention all the healing power you get from its wealth of polyphenols, plant compounds that have potent antioxidant activity. You get this huge health bang all for just 110 calories and about 50 cents. You can get it frozen and cut into chunks—perfect for whipping up a delicious smoothie.

Eat Flaxseed! Tip #5

Mon, 30 Jan 2012 11:52:00 -0600

Flaxseed has been around for centuries. Some call it one of the most powerful plant foods on the planet, and there's increasing evidence that it may help reduce your risk of heart disease, cancer, stroke and diabetes.

Flaxseed contains a number of healthy components but the top 3 are Omega-3 essential fatty acids, Lignans (which have both plant estrogen and antioxidant qualities) and Fiber. Flaxseed can be found in many common food products such as frozen waffles, cereals and even natural peanut butter. You can find it boxed in the grocery store as well, it's great to sprinkle on oatmeal, yogurt or salads.

January NT Tip #4- Salmon

Tue, 24 Jan 2012 14:45:00 -0600

GO WILD FOR SALMON

Wild salmon is a phenomenal source of the super heart-healthy fat, the long chain omega-3s (DHA and EPA) that reduce inflammation in the body and thereby reduce the risk of heart disease and cancer. Wild salmon is practically free of contaminants (mercury and PCB). What is really beneficial about choosing wild over farmed is the vitamin D content. Wild salmon has three times the vitamin D as farmed. Good news: You can have all the benefits of wild salmon at a fraction of the cost by buying canned salmon. Use canned salmon just as you would use canned tuna: Flake it into your pasta salad or mix it with a touch of fat free mayo, mustard, lemon juice, chopped onion and celery and serve it on a sandwich (whole grain, of course!).

January NT Tip #3

Mon, 16 Jan 2012 08:21:00 -0600

EAT OATMEAL

Quinoa, Spelt, Amaranth…There's an array of costly grains with super-food status in the supermarket, but there's one inexpensive health star that you most likely already have in your kitchen -- oatmeal. Oats (especially the fiber-packed steel cut variety) are chock full of essential vitamins, minerals and cholesterol-lowering fiber. Oatmeal is also overflowing with protective antioxidants that have been shown to reduce disease-causing inflammation in the body. Buy plain oatmeal and spruce it up yourself for breakfast with fruit and your own sweetener. You can also use oats in baking or even as breadcrumbs in your fav dishes.

Flatbread Fundraiser for the ADA

Tue, 10 Jan 2012 13:24:00 -0600

Flatbread Fundraiser!!

Help support the American Diabetes Association Sponsored & Held by Fitness Together Newburyport. On February 7th, 2012 between 5-9pm, we will raise $3.50 for every large Pizza and $1.75 for every small Pizza sold.
(Take Out Orders are Included)

Everyone attending will also have a chance to enter the raffle to win a variety of prices. The more Pizza you order the more tickets you can enter.

We are very excited to be a part of this event for a great cause and hope to see you there!

January Nutrition Tip #2- Drink Black Tea

Mon, 09 Jan 2012 14:11:00 -0600

DRINK BLACK TEA

Surprise: You don't have to spend big bucks on fancy green tea to get a potent antioxidant health brew. Regular black tea is super healthy as well. Why? It's packed with flavanoids (protective compounds that neutralize health-damaging particles called free-radicals), plant chemicals that retard aging and help our bodies fend off disease. Plus, studies show tea sippers have less skin wrinkling as they age. So take a healthy tip from the Brits and take a tea break in the afternoon—Cheerio and all that sort of thing…to your health!

January Tip #1- Eat Dark Red Kidney Beans

Mon, 02 Jan 2012 07:27:00 -0600

EAT DARK RED KIDNEY BEANS!

Don't be fooled by their small size, beans pack a huge nutritional punch. They are loaded with figure-friendly protein, filling fiber, energizing B vitamins and heart-healthy antioxidants. Go for the dark red kidney beans, as this variety takes the budget super-food prize because they have one of the highest antioxidant counts of all beans and cost the least, a mere buck a can. Add kidney beans to your favorite chili recipe or mash them with some chicken broth, sautéed onion and garlic for a creamy dip. Toss them in your salad, but just be sure to give the canned beans a quick rinse to get rid of the excess sodium. The culinary bean possibilities are endless…so eat up!

Nutrition Tip #4 Coffee is GOOD for you!

Mon, 26 Dec 2011 06:34:00 -0600

Drink COFFEE! Surprise, surprise! Coffee is the new green tea! Why? Coffee provides more than just a morning jolt; java is also the number one source of antioxidants in the U.S. diet. That’s right, it’s packed with potent disease-fighting flavanoids (protective compounds that neutralize health-damaging particles called free-radicals) therefore, helping the health of every cell in our bodies. Plus, it has ZERO calories (that means you will need to nix all the creamy, sugary, high calorie additives and go for those skinny lattes or better yet, drink it strong and BLACK and enjoy the true taste of this fabulous antioxidant cocktail!). Just be sure that if you are sensitive to caffeine that you drink decaffeinated coffee instead—don’t worry, you are still getting those healthy antioxidants.

Drink Your Milk!! Dec. Tip #3

Mon, 19 Dec 2011 08:37:00 -0600

Drink FAT-FREE MILK, SOY MILK OR ALMOND MILK! Moo juice is so common that we tend to overlook its power and value. Here's a friendly reminder: One eight-ounce glass of either cow’s milk, soy milk or almond milk is chock-full of nine essential nutrients, many of which most of us fall short, including bone-building calcium, heart-healthy potassium, and vitamin D. Use it for lattes, in smoothies, in hot cocoa and be sure to add extra nutrition to your morning bowl of oatmeal by cooking it up with liquid calcium, NOT water! Buy the non-fat dairy products and light soy or almond milk to reap their potent health powers for the fewest calories.

Weekly Nutrition Tip, Dec. #2

Tue, 13 Dec 2011 08:33:00 -0600

Eat CRANBERRIES! It’s holiday time so make sure you go for those super-nutritious, low-calorie cranberries! Why buy the expensive, over-hyped, pomegranate fruit juice when you can get serious healing power from a locally grown berry for a fraction of the price? Dried cranberries rank among the highest on the ORAC scale (measures antioxidant content) of any fruit, which means they may help reduce risk of disease. What’s more, cranberries contain compounds that help prevent urinary tract and other pesky infections. Toss them into salads, bake them into muffins or toss them into your morning cereal. Make your own cranberry sauce by boiling up fresh cranberries with some OJ, sugar and perhaps toss in some fresh oranges or apple slices.

Weekly Nutrition Tip, Dec. #1

Thu, 08 Dec 2011 09:24:00 -0600

Try KALE! Few foods on earth can compare, nutrition-wise, to this leafy green—a true superfood. The dark green hue is a giveaway that kale is packed with vitamins, minerals and health-enhancing antioxidants such as beta-carotene. What’s more, kale’s filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body’s ability to fight off disease. Plus, kale is easy to prepare. You can buy it pre-bagged, washed and de-stemmed. Or you can buy it in bunches. Simply remove the center ribs of its leaves, rinse well and then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking; coat lightly with olive oil, season with a touch of sea salt and roast in a hot oven to make yummy kale chips; or sauté it with a splash of olive oil and garlic for a delicious side dish.

Holiday Open House

Tue, 06 Dec 2011 06:46:00 -0600

Stop in for our Holiday Open House!

Friday Dec. 9^th from 530p – 8p

Make sure to get your Holiday Gift Card, for family, friends, or even yourself!

Gift Card Specials available from 530-8p while supplies last (first come first serve)

IT’S NEW : Check out our new PACK Workouts (Small Group Personal Training)

Join us with your Friends, Family, or Co-Workers for a chance to meet the trainers, see the studio and ask your health questions.

Free Fitness Assessment, Door Prizes, Refreshments, & a preview of our proprietary nutrition, cardio and fitness programs.

Newburyport Health & Wellness Fair

Thu, 13 Oct 2011 13:38:00 -0500

Look for us at the Newburyport Health & Wellness Fair! Saturday Nov 19th from 10a-2p @ Newburyport City Hall and Brown's Square.

Seize the Summer! - OPEN HOUSE

Fri, 08 Apr 2011 11:24:00 -0500

OPEN HOUSE

Take your Pick:

Thursday April 21^st, 5p – 8p

Saturday April 23^rd, 9a – 12p

Join us with your Friends, Family, or Co-Workers for a chance to meet the trainers, see the studio and ask your health questions.

Free Fitness Assessment, Door Prizes, Refreshments, & a preview of our proprietary nutrition, cardio and fitness programs.

MYTH: You can lose 10lbs in 10 Days

Thu, 03 Mar 2011 10:54:00 -0600

Setting realistic goals is important, but it can be difficult to do with everything we see out in the world. Go to: www.FTNewburyport.com/weight-loss

To download your free report

Feb 25th Eye Opener

Mon, 31 Jan 2011 13:18:00 -0600

Join the Newburyport Chamber for the Feb Eye Opener Hosting by Fitness Together. Enjoy your morning Coffee as you network in a casual environment. Celebrate Fitness Together's 3rd anniversary and 1st year anniversary of new owner/ manager Sean Stellmach. Bring your business promotional materials and samples if appropriate.

Fitness Together Donations Exceed $50,000 to the ADA

Tue, 04 Jan 2011 06:32:00 -0600

Fitness Together Donations Exceed $50,000

To American Diabetes Association of Eastern New England

And personal trainers help clients with diabetes improve their health and wellness.

Newburyport, Mass. – (January 4, 2011) – The Fitness Together Massachusetts Owners Group, including the local Newburyport Fitness Together studio which specializes in one-on-one personal training, is proud to announce it has raised more than $50,000 for the American Diabetes Association of Eastern New England. The network of 43 Fitness Together franchised studios throughout Massachusetts, Rhode Island and New Hampshire collectively signed on as the Official Health and Fitness Sponsor for the ADA’s STEP OUT: Walk to Fight Diabetes campaign to raise the funds and make the contribution.

Meanwhile, the additional sweat they have put into helping people living with type 2 diabetes across their fitness studios has magnified their cause and given a face…several faces...to the illness. Separate from the crowds at STEP OUT walks in Worcester, Mass.; Providence, R.I.; and Boston recently, Fitness Together certified personal trainers have spent the past days, weeks and months up close and personal with people battling the illness, who are on a quest for health and wellness.

“A lot of people can raise money, support a good cause, and call it a day. But that’s not what Fitness Together had in mind when we signed up to support the ADA chapter,” said Steve Lichtman, owner of 4 Fitness Together franchises. “We also wanted to invite people living with type 2 diabetes into our studios to offer personal, tailored and safe exercise and nutrition guidance that could improve their lives for the better.”

In conjunction with the fundraising effort that surpassed Fitness Together’s goal to raise $40,000 for the ADA, the group has enlisted 35 people with type 2 diabetes across Eastern New England for their type 2 diabetes observational study. Fitness Together is tracking the impact of a fitness and nutrition program on their client’s type 2 diabetes over a six month period.

“We have seen dramatic transformations both physically and emotionally,” Steve said. “This isn’t just about losing weight. It’s about battling an illness in a smart, responsible and healthy manner.”

And the battle continues. Based on the success of this study, Fitness Together wants to broaden the awareness of it services. People with type 2 diabetes are encouraged to contact their local Fitness Together studio to get more information.

“The positive impact of helping people lose weight, get in shape, lower their dependence on medications and live a more fulfilling life is the best motivator,” said Chris Boynton, Executive Director for the ADA, Eastern New England.

For more information on how to join Fitness Together’s type 2 diabetes study or to make a contribution to the ADA of Eastern New England, contact Sean Stellmach at 978-961-0335

About Fitness Together Holdings, Inc.:

Based in Highlands Ranch, Colo., Fitness Together Holdings, Inc., is one of the world’s largest wellness organizations. The parent company oversees Fitness Together Franchise Corporation, http://www.fitnesstogether.com, a one-on-one personal training fitness franchisor established in 1983 that began franchising in 1996, and Elements Therapeutic Massage, Inc., http://www.touchofelements.com, a massage therapy franchisor that began franchising in 2006. Today, the combined franchise network has hundreds of franchises sold across the United States, Costa Rica, Brazil, Israel, Ireland, and Canada.

Open House Sept 22nd

Tue, 07 Sep 2010 00:00:00 -0500

Open House

Wednesday Sept 22nd, 6pm-730pm

Join us for a Free Fitness Assessment, Door Prizes, Healthy Refreshments, and all the support you need to reach your fitness goals!!

A great chance to meet the trainers, see the studio, ask your health questions...Solve your health problems.

**Personal Chef Stephen Deffley from Got Tyme also in attendance**

Nutrition Program For 2010

Sat, 19 Dec 2009 00:00:00 -0600

Nutrition Together to be introduced in early 2010 to complement fitness programming. http://corp.fitnesstogether.com/news/detail/fitness-franchise-unveils-proprietary-nutrition-program/

An Opportunity to Exercise

Mon, 02 Nov 2009 00:00:00 -0600

http://www.newburyportnews.com/pulife/local_story_015232738.html?keyword=topstory