Fitness Together - Newburyport

Trainer Tuesday: May is Arthritis Month. What are some foods that help with inflammation and arthritis?

Tue, 14 May 2013 14:35:00 -0500

Hannah-

Inflammation may be worsened by "bad" foods that we should be avoiding anyway. Stay away from sugary, high-fat and processed foods. These tend to be high in omega-6 fats, which can cause health problems and add to inflammation throughout the body. Aim to replace these unhealthy options with healthier, "whole" (unprocessed or less processed) choices that contain omega-3 fats found in fish, many nuts and oils like sunflower and olive. Also fruit and plenty of dark, leafy greens are a must for promoting nutritional health and may reduce the risk of health complications.

Sara-

Food can't cure arthritis, but it can help to make the disease less painful. Oranges and broccoli are excellent foods to help with arthritis because they are high in Vitamin C. Vitamin C protects collagen which is a major component of cartilage. Sipping green tea can also help with the effects of arthritis. Green tea has certain antioxidant compounds that help lessen the severity of arthritis.

Keith-

One food that can help with arthritis pain and inflammation is Olive Oil. Olive oil contains the compound oleocanthal which has been shown to block some of the enzymes that cause inflammation. Two great ways to use olive oil are in a homemade olive oil and vinegar salad dressing, or drizzled on some roasted vegetables. By using the olive oil on salads or vegetables you will not only get the health benefits of olive oil, but also of fresh vegetables. Be careful though, with roughly 120 calories in a tablespoon, olive oil still has to be used in moderation.

It's Spring...Try Snap Peas!

Mon, 13 May 2013 08:29:00 -0500

It’s spring—eat some snap peas

Yep…they are in season and they are sweet and delicious and super low in calories. Sugar snap, snow or pod peas—all are filled with fiber, B-vitamins and iron—and all this for a mere 40 calories per cup!

Trainer Tuesday! Whats the best or most creative gift you've ever given to your Mom or Grandma?

Tue, 07 May 2013 11:28:00 -0500

Keith-

I used to teach a strength and conditioning class at a local gym on Sunday mornings. My mom always attended the class, even on Mother's Day. One year, with some assistance from my dad, I made a playlist for the class with her favorite songs from the past 30 years. She loved it, and I ended up doing it few years in a row.

Hannah-

I usually give something garden related for Mother's Day. In the past, I've helped to clean out my Grandmother's large garden...I enjoyed the outdoor work with my family and the happiness it gave my Gram was always well worth it!

Sara-

I've always hated doing my chores at home. For Mother's Day one year I made my mom a coupon book. It was filled with chores that when she gave it to me I had to do immediately. I couldn't do my usual "I'll do it in a minute". She thought it was the best idea! Now I don't mind doing them.

Write Down What You Eat

Mon, 06 May 2013 06:55:00 -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!

It's Trainer Tuesday! What are the best good bone-building foods?

Tue, 30 Apr 2013 13:46:00 -0500

Hannah-

Calcium-rich foods are essential for bone building.

Some that you may not realize are broccoli, and dark, leafy greens such as spinach and kale!

Sara-

A good bone-building food is almonds. An ounce of almonds contain about as much calcium as a 1/4 cup of milk. Add some to your salads or as a snack for an extra dose!

Keith-

Making sure you get a sufficient amount of calcium through your diet is important to maintaining healthy bones, and preventing osteoporosis The recommended dosage varies slightly depending on age and gender, but all adults should shoot for a minimum of 1,000mg per day. This isn't the whole story though, in addition to taking in adequate amounts of calcium it is important to make sure you are consuming foods with vitamins D and K as well. These two vitamins help regulate the calcium levels in your body. Fortunately, many foods that are high in calcium also contain vitamin D and or K. This is especially true of dairy products, and leafy greens. Remember, calcium is important, but make sure your body is in a position to effectively use that calcium by keeping your vitamin D and K at a healthy level too!

Try Red Leaf Lettuce

Mon, 29 Apr 2013 06:24:00 -0500

Try red leaf lettuce

At a measly 7 calories per cup, red leaf lettuce is the best nutrition bargain out there. Red leaf contains the most vitamin A and other antioxidants of any other lettuce. It is high in lutein, zeaxanthin, beta-carotene, iron, calcium and potassium. So next time you eat salad—go for the red leaf!

It's Trainer Tuesday! What are some ways to avoid training injuries when preparing for road races or endurance runs?

Tue, 23 Apr 2013 14:17:00 -0500

I think a great way to avoid setbacks when starting to train for races is to make sure you incorporate adequate stretching into your program. Generally when a person is training for a specific race they will increase their weekly mileage and also the intensity of their running. This is necessary to prepare for the race, but with this comes added stress on your muscles and joints. Increasing the time you spend running can also lead to cutting back on the amount of time you spend stretching. If you really have a hard time stretching on your own make it a point to fit a yoga class into your weekly workout routine.

-Keith

An effective way to avoid training hiccups like shin splints and knee pain is to cross train. Cross training means mixing up the types of exercises you do and the equipment you choose. For example, the bicycle or elliptical are excellent non-impact training modalities that could be used in between running or sprint training, which are high-impact and tougher on the joints.

-Hannah

A good exercise to help avoid knee pain, shin splints, and other ailments when training for races is to foam roll! It will help to loosen up tight muscles and knead out knots to help you recover faster and avoid injury.

-Sara

Try Roasted Red Beets

Mon, 22 Apr 2013 10:06:00 -0500

Try roasted red beets

Red beets are incredibly nutritious and low in calories (just 35 for a half cup serving). Packed with fiber, folate, manganese, calcium and other nutrients, beets also contain a powerful antioxidant pigment called betalain (that give red beets their color). Try roasting them in a hot oven with a touch of extra virgin olive oil for flavoring.

It's Trainer Tuesday!

Tue, 16 Apr 2013 12:10:00 -0500

April 22 is Earth Day. What's something you can do to stay in shape and

help the environment at the same time?

Sara-

Planting your own garden or helping to plant a community garden is a great way to burn some extra calories as well as to help clean up the air. It puts more oxygen into the air helping the environment whether you are planting trees or flowers!

Keith-

A great way to stay in shape while helping the environment is to volunteer at a local park or playground. Many parks and playgrounds need planting and or other landscaping done each spring and fall. It may not seem like much but spend an afternoon raking, collecting debris, or planting flowers and I bet you'll feel pretty tired the next day.

Hannah-

Riding your bike or walking instead of driving is a great way to limit your carbon foot print and get exercise! When the weather allows, these alternate means of transportation not only help use less fuel, but also can be less stressful than driving!

Try Spring Peas

Mon, 15 Apr 2013 09:40:00 -0500

Try spring peas

Peas are a legume—the super-nutritious fiber-packed fruit (yes…it’s a fruit) that Americans simply do not eat enough of. Peas (and other legumes) are excellent sources ofprotein, calcium, vitamins and minerals, and are very cheap!

What Are Some Ways For Working Moms to Stay In Shape?

Tue, 09 Apr 2013 14:31:00 -0500

Sara-

The best thing a working mom can do to stay in shape is to fit in a 20 minute cardio workout that gets your heart rate up and includes intervals. Its better to work out smarter than longer especially if your in a time crunch!

Hannah-

Working Mom's can do a lot of things to stay in shape. One is to get out and PLAY with their kids! Running around a soccer field, tennis court or playground can be fun and keep you moving. Mom's with little one's can grab their jogging stroller and hit the streets! Or, find a friend who also is under time constraints to meet up with at the gym or take a walk/jog 4-5 days a week.

Keith-

The most important thing for a working mother to do if she wants to stay in shape is to not let her other responsibilities become excuses. Being a great mom, employee, and performing household duties are all important and time consuming. Any mom who does all of that deserves to put aside a block of time to do something for herself too! Fitting in a 30 minute high intensity workout 3 or 4 times a week is very manageable, and will produce super benefits. A mom who does that for herself will have more energy to keep the house running, perform at work, and be a great mother!

Cut The Salt!

Mon, 08 Apr 2013 08:55:00 -0500

Cut the salt

Our food supply is tainted. Salt is a major contributor to high blood pressure—the silent killer. 9/10 Americans eat too much salt for good health—you should know that 80 percent of the sodium in our food comes from processed and restaurant foods. Rx: aim for eating less processed food and more fresh and whole foods. (Most Americans should be eating no more than 1500 mg of sodium per day for heart health—the amount in about ¾ of a teaspoon of salt.)

Trainer Tuesdays- What is Your Favorite Power Move for Maximum Calorie Burn?

Tue, 02 Apr 2013 13:04:00 -0500

Sara-

One of my favorite power moves is the burpee. Its a total body move
that gets the heart rate up, works the legs, core and shoulders, and
if you add a push up at the bottom it gets the chest in there too (and
makes it harder!

Hannah-

My favorite power move is the box jump! These incorporate fast twitch muscles in the lower body, require coordination and get the heart pounding. Jumps also recruit the large muscles in the legs, creating more of an overall calorie burn.

Keith-

I think that kettlebell swings are a terrific power movement. Humans have the ability to generate a tremendous amount of power with our hips. What better way to develop that power than with an explosive exercise where your hamstrings, flutes, low back, and abdominals are all involved?

Phil-

Generating explosive power requires a large amount of muscular recruitment, and the exercise that recruits the greatest amount of muscle is the squat. Of course, the squat can also be hard on the knees, hips and lower back. So use a moderate weight and as you reach the top of the movement continue into a shoulder press, recruiting the shoulders, triceps and upper back as well.

Go For Bananas!

Mon, 01 Apr 2013 13:52:00 -0500

Eat bananas!

The most popular fruit in the world should be a daily treat in your diet. Bananas are packed with two notable nutrients: fiber and potassium. Potassium is the super-mineral known to help you keep blood pressure at a healthy level.

Eat Egg Whites (and toss the yolks!)

Mon, 25 Mar 2013 15:01:00 -0500

EAT EGG WHITES (BUT TOSS THE YOLKS)

The great egg debate…should we limit eggs in our diet and do they really raise cholesterol? Make no mistake about it; eggs are a high cholesterol food. One egg yolk contains approximately 220 mg of dietary cholesterol. If you want to lower your “bad” LDL cholesterol through diet, the government recommends that you limit your daily dietary cholesterol intake to just 200 mg/day. So…one egg yolk and you are over the top! I suggest you toss the yolks and eat the egg whites with abandon. Egg whites are a perfect high quality protein and contain just 17 calories!

Go Fish For a Longer Life

Mon, 18 Mar 2013 07:49:00 -0500

GO FISH FOR A LONGER LIFE
Eating fish can affect your longevity as well as unclog those arteries. That’s the buzz from a study out of Japan which concluded that eating fish in lieu of fatty red meats protects against the development of atherosclerosis—the root cause of heart attacks and stroke.

Check Your Vitamin D

Mon, 11 Mar 2013 13:43:00 -0500

CHECK YOUR VITAMIN D

Low vitamin D circulating in the blood stream has been linked to the development of a host of chronic diseases. 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 D3 daily. Ask your doctor to test your D level and if it’s low, discuss supplementing (just be sure you supplement with D3 and NOT D2).

Improve your HDL, Good Cholesterol

Mon, 04 Mar 2013 06:20:00 -0600

IMPROVE YOUR “GOOD” HDL CHOLESTEROL!

There are several lifestyle steps you can do that will increase your level of “good” HDL cholesterol (you want that number to be at least 40 mg/dL and higher is better). Put on your sneaks every day and get those miles in is the first way to get those numbers up. Drink one glass of red wine every day is the second and lastly, lose extra body fat if you are overweight.

Try Chia Seeds!

Mon, 18 Feb 2013 10:24:00 -0600

EAT CHIA SEEDS

This is heart health month, so be good to your heart and add in a tablespoon of chia seeds to your morning bowl of oatmeal. Chia is packed with soluble fiber (hence lowers “bad” LDL cholesterol) plus contains a nice amount of the super-heart-healthy omega-3 plant fat: ALA.

Top Heart Healthy Foods

Thu, 14 Feb 2013 12:11:00 -0600

Top 5 RED foods to eat for a healthy heart

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. Visit www.FTNewburyport for more information!

Eat Dark Chocolate!

Mon, 11 Feb 2013 10:00:00 -0600

EAT DARK CHOCOLATE

Just in time for Valentine’s Day…make sure your chocolate of choice is the dark variety—rich in disease-fighting flavonoid antioxidants. Just remember though, the devil is in the details with chocolate (packed with sugar and fat) so be sure to eat it by the piece and not the pound!

Eat Spinach!

Mon, 04 Feb 2013 12:56:00 -0600

EAT SPINACH

Green is the color of health. Spinach is a bona fide super food, overflowing with disease-fighting plant antioxidant polyphenols and carotenoids. Sauté your spinach in garlic and extra virgin olive oil for extra taste and to get an added antioxidant boost. Make a salad using spinach instead of iceberg for an extra dose of nutrients.

Snack on Popcorn

Tue, 22 Jan 2013 07:44:00 -0600

SNACK ON POPCORN

Who knew? Corn, the tiny kernel that most of the world calls maize, is a whole grain! Research shows that those people who snack on popcorn eat whopping 250 percent more whole grains and 22 percent more fiber compared to non-popcorn eaters. Just be sure to avoid the unhealthy popcorn additives: salt and butter—which ruin a perfectly heart-healthy food.

Eat Carrots!

Mon, 14 Jan 2013 13:41:00 -0600

EAT CARROTS

Carrots owe their vivid orange color to a plant pigment and powerful antioxidant called beta-carotene. Beta-carotene is the precursor to vitamin A, an important fat soluble vitamin the body uses for a host of vital functions such as maintaining the integrity of the skin, hair, and vision.

Drink Red Wine!

Mon, 07 Jan 2013 10:09:00 -0600

Drink Red Wine (a little!)

Cheers to a longer life! Drinking one glass of red wine a day (with food) has been linked to greater longevity. Since red wine has 10x the antioxidant content of white-be sure to "go red" the next time you partake in spirits.

5 Tips for Safely Taking Your Fitness Routine Outdoors this Summer

Thu, 31 May 2012 13:05:00 -0500

Summer is the season for heading outdoors for family fun, food and even fitness! But before you lace up your sneakers for a summer sports league, 5K race or even a friendly neighborhood volleyball game, it is always important to think safety first. Take into consideration the following five quick tips before heading outdoors this summer so that you, your family and friends can all have enjoyable, injury-free summertime fitness experiences.

Tip 1: Beat the Heat

When you move your workouts outside, the local weather forecast quickly becomes your No. 1 planning tool, especially when summer temperatures climb the barometer. Generally, the hottest part of the day is between 10 a.m. – 3 p.m. so it is wise to plan your outdoor workouts either in the morning or evening hours when the sun and heat aren’t as intense. What you wear also can be more important when you workout outside versus indoors, as loose fitting and moisture wicking clothing material can help increase ventilation and keep your body cooler in warm weather.

Tip 2: Drink to Compete

Your body needs adequate amounts of water to maximize fitness performance throughout the year, but when the temperature rises in the summer, hydrating appropriately is vital to your body’s overall performance, endurance levels and survival. Don’t wait until you’re thirsty to drink water – stay hydrated by drinking water consistently all day long.

Studies show that you must replace a total of 2.4 liters of water each day in your body, both through the water you drink and the food you eat. About 60 percent of the human body is made up of water and approximately 83 percent of the bloodstream is water. The body’s bloodstream is essential to metabolizing the carbohydrates and proteins you eat to fuel your muscles, transporting waste material out of your body and controlling your body temperature.¹

Tip 3: Be Prepared for the Unexpected

No one likes to plan for the worst, but when you exercise outside, there are some essential safety tools you need in your possession that can make the difference between a simple mishap and a full-blown emergency. For starters, a cell phone is important to bring along in case you become injured, run into an emergency situation during your workout or simply lock your keys in the car. Bringing your cell phone along, though, doesn’t mean you can’t disconnect from technology during your workout – silence your phone and stow it away in a pocket or bag so you aren’t tempted to check your e-mail while doing a plank or set of box jumps. You don’t have to see it, but it’s there if you need it.

Whether it’s cloudy or sunny during your workout, you need to apply sunscreen to any exposed skin each time you step outside to get your fitness on. While sun rays provide essential Vitamin D nutrients your body needs, over exposure also can lead to sun spots and cancer. Enjoy the sun, but protect yourself appropriately.

Finally, a simple first aid kit should always be in your possession, whether it’s in your workout bag or in your car. You never know when you might scrape your knee running bleachers, cut your foot on a piece of glass left on the sidewalk or endure an unexpected bee sting. You may run into varying obstacles when exercising outdoors, so it’s important to be prepared for the unexpected.

Tip 4: Grab Your Friends and Family

While exercising alone can fulfill the need for solitude, unplugging from society and getting in touch with your inner soul, it is safer if you run in a pack when taking your workout outdoors. Working out in a group isn’t only good for creating camaraderie, motivation and accountability, but the buddy system also ensures that someone is watching your back during your workout. Your workout buddy can be a valuable asset to your fitness regimen by providing assistance in the instance of unexpected events during a workout such as rolling your ankle on a desolate trail run, sudden heat exhaustion, dehydration or close encounters with wildlife.

Tip 5: Enjoy the Scenery

It can be beneficial to both your mental and physical health to take your workouts outside this summer. After staring at gym walls during your winter/fall workouts, hiking in the mountains, running on the beach or doing a group workout at a local park can refresh your mental dedication and motivation to a fit lifestyle. When you take your workouts outside, you can quickly become engulfed in enjoying the ever-changing outdoor surroundings, rather than worrying about the length or intensity of your workout session.

It’s important, though, to start out slow at first and build up your outdoor workout intensity, as you can easily push yourself too far and too fast physically when exercising outdoors without realizing it. Have fun and be adventurous with your workouts this summer, but stay safe and injury-free.

The summer months are the perfect time to get out, get fit and enjoy an active lifestyle. If you need help with jump starting a healthy lifestyle or elevating your fitness level this summer, the personal training experts at Fitness Together are dedicated to helping you meet and exceed your fitness goals safely. Give our studio a call today to look better, feel better and perform better during your summer outdoor fitness activities.

¹ US Geological Survey; http://ga.water.usgs.gov/edu/propertyyou.html

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!

Harness The Power of Purple!

Wed, 02 Jan 2013 09:46:00 -0600

HARNESS THE POWER OF PURPLE!

Magnificently colored veggies such as red cabbage, red beets, radicchio and eggplant owe their spectacular purple, blue, violet and mauve hues to a superbly healthy plant pigment (polyphenol flavonoid) called anthocyanin. Load up on these purple beauties every day and harness the power of purple!

Pile on the Veggies at the Buffet Table

Mon, 10 Dec 2012 11:35:00 -0600

Pile on the raw veggies at the appetizer table

Let’s face it; this is a tough month for most of us in the overeating department. One easy way to tame the stuffed turkey habit is to load up on raw veggies to take the edge off your appetite. This will help you make wiser choices and put the brakes on gorging on the holiday goodies.

Taper the Alcohol this Season

Mon, 03 Dec 2012 08:21:00 -0600

Taper the alcohol

Before you begin to celebrate the season with spirits, consider watering down your alcohol intake by starting with a festive glass of tomato juice (in an attractive glass with ice and lime). Sip it slowly and after you enjoy this non-alcoholic appetizer treat yourself to lower calorie libations.

Bring a Healthy, Light Dish to Share at the Holiday Party!

Mon, 26 Nov 2012 06:52:00 -0600

Bring a light, healthy dish to share at the holiday party!
This way you know you'll have at least one healthy choice and can have just small tastes of the richer, heavier dishes.

Load Up on Healthy Foods This Thanksgiving!

Tue, 20 Nov 2012 09:43:00 -0600

Pile on the green beans (and ease up on the stuffing)

Your Thanksgiving plate doesn’t have to make you feel like a stuffed turkey when the celebration is over. Pile your plate high with lower calorie foods (steamed green beans, cranberry sauce, skinless white meat turkey) and savor small amounts of the stuffing, gravy and other heavier foods.

Eat Fresh Cranberry Sauce

Mon, 12 Nov 2012 06:43:00 -0600

Eat fresh cranberry sauce

Cranberry sauce is ridiculously easy to make from scratch. Just throw the fresh berries in a pot with some orange juice and your sweetener of choice. This version is lighter and more nutritious than the traditional canned, jellied stuff !

Eat Pecans!

Mon, 05 Nov 2012 11:09:00 -0600

Eat pecans

Pecans contain a truckload of nutrients including potent antioxidants such as vitamin E, beta-carotenes, ellagic acid, zeaxanthin and lutein. Just watch the portion size, as like all nuts they are high in fat (albeit “good” fat) and calories.

Practice Moderation These Next 8 Weeks

Mon, 29 Oct 2012 06:33:00 -0500

Practice moderation these next 8 weeks!

The holiday frenzy is about to begin so your best bet is to PLAN holiday indulgences and eat healthy and light the rest of the days. Have a PLAN for how you will deal with parties, cookies and other holiday temptations so you won’t pay at the scale come New Year’s Day.

Eat Your Halloween Pumpkin!

Mon, 22 Oct 2012 08:51:00 -0500

Eat the Halloween pumpkin!

Pumpkin should double as a seasonal decoration and a fall food staple. Pumpkin is loaded with fiber as well as the powerful antioxidant pro-vitamin, beta-carotene. Plus, one entire cup contains a mere 30 calories!

Divvy Up the Halloween Candy

Mon, 15 Oct 2012 08:04:00 -0500

Have a Plan to Divvy up the candy

If your kids are the age where they bring home pillowcases full of Halloween candy, you need to have a plan of action! Have your child pick out 10 of their favorite pieces of candy loot. Divvy the candy up allotting just one or two pieces per day—and give all the rest away!

Try Baked Apples for Dessert!

Mon, 08 Oct 2012 10:52:00 -0500

Eat baked apples for dessert

It’s apple season so why not bake some up for dessert? Nothing could be simpler than coring an apple, adding a little water, a sweetener and maybe some raisins and chopped pecans or walnuts and baking in a hot oven. The best “baking apples” are: Rome Beauty, Golden delicious, Honeycrisp and Jonagold.

Lighten Up Home Made Apple Pie

Mon, 01 Oct 2012 08:16:00 -0500

Lighten up your fresh baked apple pie

Nothing beats the beauty of the fall season or the smell of freshly baked apple pie. Apple pie can be nutritious by simply making a few substitutions. Cut back on the calories of your pie by replacing the added sugar with Splenda half and half. Also, try making the crust from scratch using whole wheat flour and healthier canola oil.

Try A New Green!

Mon, 24 Sep 2012 10:48:00 -0500

Try a new leafy green: Swiss chard

Did you know that alongside spinach, Swiss chard is one of the most nutritious leafy greens on the planet? Swiss chard is related to the beet, and is an excellent source of vitamins A, K, C and potassium. Easy to make, buy it fresh and simply remove the stalks, chop up the leaves and sauté with extra virgin olive oil and garlic.

Eat Squash

Mon, 17 Sep 2012 10:27:00 -0500

Eat squash

It’s the time to take advantage of this season’s star vegetable: squash. Super low in calories, high in fiber and nutrients—here are some tips: roast spaghetti squash until soft, shred with a fork and serve as a low calorie pasta alternative; stuff roasted acorn squash with wild rice, and cranberries; make butternut squash into a delicious and nutritious seasonal soup.

Eat Fall Superfoods

Mon, 10 Sep 2012 09:05:00 -0500

Eat fall superfoods

Fall is a great time to change up your nutrition repertoire for the new season. Take advantage of fall’s superb array of superfoods: pumpkin, root vegetables, Brussels sprouts, kale, chestnuts and pomegranates. So eat up and enjoy this season’s bounty in good health!

An Apple A Day...

Tue, 04 Sep 2012 15:12:00 -0500

Eat an apple every day

It’s fall, a new season, time to be greeted by the crisp early morning fall weather. Fall also means apple season! Apples are packed with fiber, healthful plant chemicals, vitamins and minerals. They are portable, perfect on-the-go snacks and incredibly low in calories. Sweet, juicy and crisp—eat one every day!

Give Kids Healthful After-School Snacks

Tue, 28 Aug 2012 10:34:00 -0500

Give Kids Healthful After-School Snacks
If your kids are involved in after school activities, pack a healthful, portable snack that will keep them away from the vending machine. A lower calorie whole grain energy bar is better than a candy bar, whole grain crackers and a peanut butter packet is better than the peanut butter vending machine sandwiches, apple slices and a dip is better than a vending machine apple pie!

Take Your Kids to the Grocery Store!

Mon, 13 Aug 2012 10:52:00 -0500

Take your kids to the grocery store

Take your kids with you and have them pick out healthy foods that they like. Your children are much more likely to eat food that they have picked out themselves (and helped to prepare).

Pack Healthy Lunches For Your Kids

Mon, 06 Aug 2012 14:05:00 -0500

Pack your kids healthy lunches

If you pack your kid’s lunch, make sure to make it tasty and nutritious including a whole grain, a lean protein, a calcium-rich food, a fruit and a vegetable. For example: whole grain, fruit and lean protein (such as a peanut butter and banana sandwich on whole grain bread), a calcium rich food (something your kids will eat like a cheese stick or a low fat yogurt), a vegetable (kids like to “dip” so maybe carrots with a dip).

Teach Your Kids to Eat Breakfast

Mon, 30 Jul 2012 06:50:00 -0500

Teach Your Kids to Eat Breakfast

Your mom was right…breakfast is the most important meal of the day. Studies show that kids who eat breakfast tend to have higher school attendance, are late less and have fewer reported morning stomach issues. Test scores are higher; kids concentrate better; solve problems more easily and have better muscle coordination. So, serve your kids a nutritious breakfast every day!

Eat Strawberries and Blueberries to Preserve Your Memory!

Mon, 23 Jul 2012 15:20:00 -0500

Eat Strawberries and Blueberries to Preserve Your Memory!

Its summer, time to take advantage of those gorgeous berries! Not only do they taste great but they are good for the brain. A recent study of over 120,000 women who had memory and cognitive functions assessed every two years for 10 years found that those who ate strawberries and or blueberries at least twice a week had the best memory preservation.

Water, Water, and More Water!

Mon, 16 Jul 2012 14:43:00 -0500

Drink Water Over Energy and Sports Drinks!

A new study just came out implicating daily use of energy and sports drinks with irreversible tooth damage to enamel, especially in adolescents. (Frequent use of energy drinks caused more damage to teeth than sports drinks, sports drinks were also shown to damage teeth.) This is due to the highly acidic nature of these liquids.

Eat Beets!

Mon, 09 Jul 2012 06:20:00 -0500

Eat Beets!

At a mere 37 calories for a half a cup—this is one purple veggie that should be on your summer grill. Beets are a highly nutritious and heart-healthy root vegetable—an excellent source of folic acid and vitamin C. Don’t forget the beet greens (tops), they contain several times more carotenoids, flavonoids and vitamin A than the root.

Try Flavored Sprays

Mon, 02 Jul 2012 10:17:00 -0500

Try Flavored Sprays (extra virgin olive oil, salad dressing, vinegars)

Spraying your food with ridiculously low calorie flavored sprays allows you to get the flavor at a fraction of the calorie cost of salad dressing and oils. My favorite sweet and crunchy snack—pop up some air-popped popcorn (a whole grain and fiber goldmine) and spray with butter spray adding a touch of Splenda brown sugar blend.

Eat Bell Peppers!

Mon, 25 Jun 2012 05:51:00 -0500

Eat Bell Peppers!

Beautifully colored, this vegetable will truly brighten up your plate. A great source of vitamin C, thiamine, vitamin B6, beta-carotene, folic acid, and tons of powerful plant chemicals—bell peppers have been shown to help fight off disease. For a mere 45 calories, be sure to go for the lovely red, yellow and green versions

Try Fresh Apricots!

Tue, 19 Jun 2012 04:53:00 -0500

Try Fresh Apricots!

It’s the season to take advantage of this bright, super tasty fruit. The golden apricot is simply a must during the summer months. They are extremely low in calories, yet are a rich source of fiber, vitamins and minerals. The gold-orange color is a giveaway that apricots contains lots of beta-carotene—a vitamin A precursor that is excellent for promoting vision and eye health.

Toss some watercress into your salad!

Sun, 10 Jun 2012 12:36:00 -0500

Try Watercress

Did you know that watercress is a bona fide anti-cancer vegetable? A member of the cruciferous family—Cruciferae is Latin for “cross-bearing,” named for the fact that the flowers of this family of veggies have four petals that resemble a cross. Watercress also contains significant amounts of iron, calcium, folic acid, vitamins A, C and dietary fiber. The primary cancer-fighting agent is scientifically termed Indole-3-Carbinol (I3C). So eat up and enjoy this season’s bounty in good health!

Refresh with Green Tea!

Mon, 04 Jun 2012 10:01:00 -0500

Drink Unsweetened Green Tea

It’s June and baby it’s starting to get hot out there. Make sure to quench your heat wave thirst with green tea. You can purchase unsweetened green tea in bottles or brew a batch up yourself. Drinking green tea has been shown to raise metabolism as well as give you a powerful antioxidant boost. Sweeten with just a touch of sugar or artificial sweetener, a spritz of lemon or lime and you are good to go!

Glorious Garlic!

Tue, 29 May 2012 12:01:00 -0500

Eat More Garlic!

The compounds found in garlic possess several health-improving benefits. Garlic consumption has been shown to reduce high blood pressure and cholesterol and lower the likelihood of developing dangerous blood clots. Garlic also helps to ward off potent carcinogens and aids in strengthening the immune system. (Just have a breath mint handy after you eat a garlicky dish!)

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

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