Fitness Together - North Buckhead

FitnessTogether.com/NorthBuckhead

DROP 2 JEANS SIZES in 8 WEEKS of Small Group Personal Training

Tue, 28 Feb 2012 09:06:00 -0600

The first day of spring (March 20), we will be kicking off the season by hosting the Great Jeans Challenge - an 8 WEEK FITNESS AND Nutrition Program focused on helping you DROP TWO PANT SIZES so you can look better and feel better in a smaller wardrobe and when you succeed, you'll earn a $75 Gift Card for New Jeans!

Program fee is $549 Includes 3 sessions/week, PLUS Nutrition Coaching

Learn about our Small Group Personal Training - PACK Video

Phone: 404.303.8305

Location: 4840 Roswell Road, Atlanta, GA 30342

Nutrient Brief: Raging Raspberries

Sun, 19 Feb 2012 11:46:00 -0600

Tart, yet sweet, the raspberry is among nature's super-fruit. An interesting fact is that the raspberry derives from the family of flowers belonging to the rose.

Until recently, the raspberry has lived under the cloud of other super-fruits such as blueberries. Thanks to the Dr. Oz show though, raspberries are going front and center for the ketones they contain to help you lose weight. Rather than put the focus on unsubstantiated science of raspberry ketones (as there will never be a magic pill to lose weight), I'm going to put the focus on the health benefits of raspberries.

Like many other berries, raspberries are full of antioxidants (aka phytonutrients). This gives them a high ORAC value (oxygen radical absorbancy value), which means the ability to "soak up" free radicals. In particular, they contain phenolic flavonoids such as anthocyanin and quercetin (and many more). There is so much antioxidant rich benefits of raspberries, I can't really give it due justice in this nutrient brief.

Here are some quick nutrient facts:

Raspberries are very high in fiber at ~8 grams per serving.
A very low glycemic load of 3 out of a scale going up to 250 (i.e. very low in sugar, ~5 grams).
They contain a little over 30mg of Vitamin C, meeting 50% of RDA.
Most notably, they are contain high amounts of manganese, meeting 40% of your daily requirement.

Another interesting fact is the sugar alcohol xylitol (found in many sugarless products) is created from raspberries. Though I advocate the consumption of the raspberries versus using xylitol, it explains why thousands of tons of raspberries are produced yearly. With the U.S. coming in third, Russia and Serbia produce nearly 50% of the world's raspberries.

In addition to eating raspberries, add them to your yogurt, oatmeal, smoothie, or even a salad. Though you may lose the fiber, raspberry vinaigrette is a delicious low sugar, low fat, and low sodium salad dressing.

written by

Kelly Huggins, A-CPT

Exercise Science, BS

Fitness Together Fitness/Nutrition Coach

Nutrient Brief: Audacious Orange!

Fri, 10 Feb 2012 12:06:00 -0600

Originating in China and now largely grown in Brazil, California, and Florida, oranges have become one of the most popular eaten citrus fruits in America. Largely known for its sweet tangy taste, it is also known for its abundance in health benefits.

Vitamin C (53.2mg per unit) is the most common know health benefit. The recommended daily value for people 19 and up is 75mg for women and 90mg for men. The main purpose of Vitamin C is to disarm free radicals that are both inside and outside the cell. The damage caused inside a cell to the DNA from free radicals is what results in cancer. Citrus in general helps prevent cancers of the esophagus, mouth, larynx and pharynx. Also, Vitamin is widely known for preventing colds. It helps boost your immune systems to help fight off any nasty cold your friend or child unknowingly passed on to you.

Vitamin C has proven that it can also help lower cholesterol. The orange peel, which is used in culinary cooking as a “zest”, is a GREAT source of a protein called pectin (2.40g per unit). This has been shown to, also, help in the process of lowering cholesterol.

There have been studies that oranges can have good effect on prevent cardiovascular disease as well as helping preventing Rheumatoid Arthritis.

Now, going to your favorite grocery store and buying a jug of orange juice will not suffice in getting you all the nutrient/benefits I have listed for you. The best way to get these benefits is to enjoy a fresh squeezed glass of OJ or simply eat an orange!

Jana Campbell, NPTI

Fitness Together Fitness/Nutrition Coach

(please recognize Jana Campbell as author when sharing this article)

Healthy Heart, Healthy You!

Wed, 08 Feb 2012 06:26:00 -0600

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

Feel the Love with High Intensity, Heart Healthy Cardio

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

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

Make Time for Heart Pumping Workouts

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

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

Active Lifestyle, Active Heart

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

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

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

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

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

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

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

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

Heart Healthy Nutrition

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

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

XXX

Sources:

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

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

3European Journal of Applied Physiology, 2011.

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

5American Heart Association, www.heart.org.

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

MYTH: Stress Tests and Cholesterol Screenings determine Heart Disease Risks

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

When I was getting my degree in exercise science, one of the things we learned how to do is an exercise stress test with an ECG (electrocardiogram). Though we learned many different abnormalities to look for, the most prominent is what is known as ischemia.

What an ECG shows?

Ischemia is where there is a lack of oxygen that is being supplied to the heart by one of the coronary arteries. On an ECG, it is a “dip” in what is known as QRS complex (electrical waves). When this happens, this most likely means that there is an occluded artery. If you have this show up on your ECG, chances are that you would receive further testing (an angiogram or CT scan) to take a closer look. If nothing shows, chances are, no further tests will be given.

ECG is not Enough!

There is just one problem; ECG’s do not even recognize that there is a problem until 75% of the artery is occluded. Furthermore, cardiac deaths are attributed to blockages in the arteries as little as 50% occluded. This becomes a bigger problem considering that more than 25% of those who have a heart attack results in sudden death. Though I can’t give you the statistics of the number of people who have had an ECG and then had a heart attack and died, we all have heard the story of someone this has happened to.

What cholesterol test shows?

In addition to an exercise stress test, the paradigm is that you should have a cholesterol screening to determine your cardiovascular disease risks. Cholesterol levels definitely shows that there can be a risk. Especially if your LDL’s (the “bad” cholesterol) is over 100mg/dL (deciliter) of blood, you are at higher risk of cardiovascular disease. Conversely, if your HDL (the “good” cholesterol) is over 60 mg/dL, that is considered to be a negative risk factor (meaning your at less risk of heart disease). My experience is, that this is often overlooked.

Cholesterol Screenings is not Enough!

Just like an ECG, it is an applicable test. Unfortunately, it’s treated often times as the only the test you need.

For example, you can show that your cholesterol is good, but you can still have a heart attack. You can also show that your cholesterol is high, but not be at risk at all. This is frustrating, because most in the medical profession are quick to prescribe medication without really knowing if it’s necessary. At the defense of many others in the medical community, this paradigm is beginning to shift. As a matter of fact, many physicians are beginning to direct patients toward diet and exercise (though they are outnumbered). Okay, I’ll break away from this tangent as it is another discussion altogether.

What does all this mean?

For one, this does not mean that you shouldn’t have an ECG exercise stress test or cholesterol screening. Quite the opposite, you should do those tests. However, do not limit yourself to only cholesterol screenings and stress tests, especially if you have a family history of cardiovascular disease, if you have ever smoked, are obese, have Type II diabetes, etc. You own your body and you still have choices.

Here are some other tests you should also consider:

hs-CRP Test- (hs means High Sensitivity, CRP means C-Reactive Protein)

An elevation of this enzyme may mean you have damage that is sustained at the lining of your arteries. This most likely means you have a blockage as well, which increases the chances of a heart attack. If you’re at higher risk of heart disease, this test is highly recommended. All you need to do is to have your blood tested for it. When your doctor takes your cholesterol, ask him or her to check your hs-CRP.

Homocysteine Test

While you’re at it, have your homocysteine levels checked. If your homocysteine levels are elevated, this may mean you have a deficiency in B12 and/or folate. This means that you are at higher risk as well, as these vitamins vasodilate (widen) the arteries (which is what you want). Without enough B12 or folate, your arteries may be vasoconstricting (or narrowing). Just as with hs-CRP, you can have this checked just by giving your blood.

Last but not Least is a CT scan (computerized tomography)

At the heart of the matter (no pun intended), is whether you have a blockage in the artery or not. The only way to really know is to go in there and look. A CT scan can detect atherosclerosis/arteriosclerosis (hardening of the arteries) which can be caused by plaque build up of cholesterol deposits and/or calcium. Though fairly noninvasive, this test can be pricey. Often times, health insurance will not cover this test. However, if you’re at high risk, pay out of pocket. What’s your life worth to you?

“An ounce of Prevention is worth a pound of cure.” ~Benjamin Franklin

A few years ago when I was doing my radio show, I had a guest by the name of Dr. Robert Superko, author of Before the Heart Attacks. We discussed (and he shared a lot of information), that the best way to reverse heart disease is through lifestyle changes, proper nutrition, and exercise. He discussed supplements such as niacin and coenzyme Q10. He also discussed how cholesterol screenings and stress tests don’t tell the entire picture. In addition to some other preventative books out there, I highly recommend reading his book. Stay informed about heart disease!

written by

Kelly Huggins, A-CPT

Exercise Science, BS

Nutrient Brief: Mad for Mango!

Mon, 06 Feb 2012 06:04:00 -0600

Of all the fruits that are available to try, the mango can be one of the most looked over. Mangos are a splendid option for those looking for something different or for someone who is just tired of eating apples and oranges.

They are considered the "King of Fruits" in many countries around the world. Mangos represent over fifty percent of all tropical fruit produced globally. The distinction of being a national symbol is held in India, Philippines and Pakistan. One cup of sliced Mangos is packed with Vitamin C, Vitamin A (beta carotene), Soluble fiber and are overall very delectable!So as Americans why don't we ever eat them?

See Mango Madness article for more nutrition facts and recipe!

Find a Mango that is ripe- The biggest obstacle to avoid when purchasing one is realizing that it's not ready to eat yet! You should look for a reddish color with hints of yellow. The more yellow means a sweeter taste. If the only ones you see are still green you can store them in a paper bag for a couple of days until ripened.

Take time to prepare- Cutting a mango can very messy and turn into a sticky situation. Cut into the fruit lengthwise just around the seed to form multiple pieces. Slice into the pieces both up and down and sideways but not all the way through the peel. Turn the pieces inside out to expose ready to cut chunks.

Mix it up- You can mix in small chunks with grapes and kiwi for a fruit salad. Stir in red oninon, cilantro, lime juice and cucumber for a new take on salsa. Throw in a blender with ice, greek yogurt and a little stevia for a awesome smoothie. For the less creative chefs out there you can always just eat it by itself!

Dennis Sluder

NPTI Certified Trainer

Nutrition Coach

SPECIAL COUPLES EDITION OF Client(s) of the Month - February

Thu, 02 Feb 2012 07:30:00 -0600

Micheal and Maureen Lynch

(with us 4 years!)

Michael and Maureen are the most wonderful Irish couple that have been married 37 years! Every time they come in they are full of enthusiasm. It’s contagious! They are both avid golfers, skiers, and love to travel. We are very proud to have them as our loyal patrons!

----------------------------------------------------------------------

Jason and Meredith Russell

Meredith and Jason have become the ultimate fitness couple. Meredith comes in M-F and Jason joins her for a PACK session Wednesday morning at 6am! Jason also trains for long distance endurance events. They have been married for 6 years with two children!

--------------------------------------------------------------------------------------------------------

Ted Reed and

Dr. Katrina Cryder

These Brookhaven residents share an active lifestyle. They participate in PACK sessions together and participate in Fitness Together 5K’s and events. You may also know Katrina as our preferred chiropractor at A Touch of Health! And, you may have seen them in our videos (PACK VIDEO). Ted and Katrina have been married for a year!

-----------------------------------------------------------------

Joe Bell and

Blair Slusne

Joe and Blair started at Fitness Together after doing research on “what you should look for when hiring a personal trainer”. Joe also has his company (Resolution Technologies) actively involved in additional activity, sponsors employees to participate in PACK sessions, and endorses corporate wellness. Joe and Blair are engaged to be married in May!

-----------------------------------------------------------------------------------------------

David Schweitzer and Gretchen Corliss

Gretchen discovered Fitness Together as the result of Kelly doing a speaking engagement at The Elaine Sterling Institute. She began training and insisted her fiancé David start. They have become immediate fitness enthusiasts and have a PACK name –BALL SLAM! They are engaged to be married in June!

--------------------------------------------------------------------------------------------

Lauren and Stephen Leotis

Lauren has been a client with us for 2 years. Lauren is always sharing stuff she learns from working for the CDC. We always heard about her professional cyclist husband, Stephen. Since October, Stephen comes in to do PACK sessions with Lauren. They have been married for I year!

Nutrient Brief: Heart Healthy Foods

Wed, 01 Feb 2012 07:05:00 -0600

Here are some of the main foods and food groups that have a positive impact on heart health:

Flax Seeds--high in omega-3 fatty acids and fiber. Ground version is easier to absorb in the body and easy to mix in many foods.

Nuts—another great source of omega-3 fatty acids as well as protein.

Almonds, walnuts, brazil nuts are all great, just try to look for unsalted versions and watch portion size since they are calorie dense.

Fish—particularly salmon, sardines and tuna all have healthy amounts of omega-3 fatty acids also. Try to get in at least 2 servings a week.

Oatmeal—filled with cholesterol-lowering soluble fiber and a small amount of heart healthy fats also. Watch out for the added sugars in instant flavored varieties. Steel cut and unsweetened instant oatmeal are good choices.

Fruits & Veggies—a no-brainer for any healthy diet, get a wide a variety of colors and types of fresh produce to gain a variety of vitamins, minerals, and antioxidants that help defend the body against a plethora of diseases.

Omega-3 is a prevalent part of many of these foods due to benefits including lowering total cholesterol levels, lowering triglycerides, and lowering blood pressure. All of which have an effect in greater overall cardiovascular health. Soluble fiber has been shown to have a similar effect. As always, the closer we eat to the natural forms of food from the Earth the better.

Katie Jensen

Psychology B.S.

Fitness and Nutrition Coach

written by: Katie Jensen, CSCS

Psychology, B.S.

NPTI Graduate

Valentine Day's Special - $149/Couple for Two Weeks PACK (6 sessions!)

Mon, 30 Jan 2012 16:21:00 -0600

Go Wild for Salmon!

Wed, 25 Jan 2012 17:42:00 -0600

Everywhere you turn—magazines, websites, news shows—there are lists of “12 superfoods”, or “eat these 5 foods every day to lose weight”. While we here at Fitness Together North Buckhead do not always support the latest fads or diet crazes, some of these lists do include some great foods. One such food that appears on many of these lists is salmon. Perhaps if you have been following our nutrition blogs, you have seen it there, as well.

There are many great reasons to add salmon to your diet (and by diet we mean your daily food consumption, not whatever the latest celebrity trend is), or continue to include it in your weekly food planning. Due to sustainability and contamination concerns, we recommend wild salmon over farm-raised.

Besides the possible dangers of mercury and PCB (polychlorinated biphenyl) content in farm-raised varieties, wild salmon has up to three times higher levels of vitamin D.

Salmon is considered an excellent lean source of protein, with 6 grams of protein and only 3 grams of fat per ounce. Adding a variety of lean protein sources to your daily food consumption helps maintain healthy blood sugar, stabilizing energy and hunger levels to help you reach your fitness goals.

Most of the fats found in salmon are healthy Omega-3 fatty acids. By now most of you have heard the benefits of consuming sufficient levels of this healthy polyunsaturated fat. They include lower risk for heart disease, stroke, and possibly cancer, as well as helping to lower bad cholesterol (LDL). Due to these anti-inflammatory benefits, it may possibly help ease the symptoms of arthritis and asthma, as well.

The fish is a good source of the mineral selenium, which also helps with inflammation. All these anti-inflammatory benefits make salmon a great post-workout food, especially when paired with some colorful vegetables and whole grains to get the full complement of nutrients your muscles need to repair and refuel.

Some of the other vitamins and minerals found in salmon include iron, zinc, calcium, vitamin E and a number of the B vitamins.

While fresh wild salmon may be out of some people’s weekly grocery budgets, you can get all the same benefits in canned salmon. At a lower price point, you can use salmon as an excellent alternative for tuna.

Katie Jensen, CSCS

NPTI Graduate

Fitness/Nutrition Coach

Nutrient Brief: Heart Healthy Oatmeal

Tue, 17 Jan 2012 07:51:00 -0600

Scientifically named Avena Sativa, the seeds of this plant are used to produce the edible oats that we commonly call oatmeal today. Oatmeal is one of the most popular breakfasts around the world. Originated from Europe, oats were first mainly used as feed for live stock.

The grains (oats) are divided into 2 categories:

Whole grains- Includes the endosperm (tissue or “fruit” of the grain), germ (reproductive part of the grain), and the bran (the hard outer layer of the grain). Commonly used in Quaker Oats.

Refined grains- The germ and bran of the grain is sifted out. Very highly processed (i.e. bleached and enriched) and even processed into flour.

Of course, your goal is to eat whole grain oatmeal. In a single serving of raw oatmeal (serving size ½ cup) contains 125 calories (25 of those coming from fat), 5 grams of protein, and 4 grams of dietary fiber (much of which is soluble fiber that lowers LDL cholesterol).

It is one of the only grains that are high in protein. With the high amount of Carbohydrates (27 grams per serving) and being low on the Glycemic Index, it promotes slow digestion. This will help keep you fuller longer and will not give you a sugar rush, like many cereals do. What a great start to your morning!

I know that oatmeal can be very boring on its own, but there are so many ways you can spice it up to your liking. Try adding some fresh fruit or cinnamon! Although some companies sell instant oatmeal with flavor already added, it is best to add your own flavor because they tend to add a lot of unneeded sugar to their oatmeal. You can even take it as far as adding oatmeal to your protein shake. Lately I have made a blended “concoction” of low sugar chocolate protein powder, oatmeal, plain Greek yogurt, flax seed, a little peanut butter, and a banana to start my day off with. It is delicious!

written by Jena Campbell

NPTI graduate

Fitness/Nutrition Coach

FitnessTogether.com/NorthBuckhead

SHAMROCK N ROLL RUN MARCH 11th, 2012

Mon, 16 Jan 2012 06:37:00 -0600

Dare to wear a kilt with us as we run through Atlantic Station wearing kilts. Contribuitions go to The Junior League of Atlanta. It's sure to be fun!

Date Sunday, March 11, 2012 @ 8:00 AM

Additional Date Information 5K & 10K - 8:00a.m

Address Atlantic Station - Pinnacle Lot off 20th Street downhill from Target (across from Pad 12)

Fees 5K/10K - $25 thru 2/29/12; $30 from 3/1/12 to 3/8/12. $35 at Packet Pickup..Tot Trot - $8.00

Brief Description

Sunday, March 11, 2012 Tot Trot (ages 5 & under) at 8:00a.m.; 5K @ 8:30 a.m. and 10K @ 9:00a.m. Online registration closes Wednesday 3/7/12 at midnight!!!!

CLICK HERE TO REGISTER- http://www.active.com/running/atlanta-ga/the-jlas-8th-annual-shamrock-n-roll-road-race-2012

Email ftgeorgia@fitnesstogether.com to join the Fitness Together team! YES! Some of us will be wearing kilts! Be brave!

Additional Information

FIRST 2500 REGISTRANTS WILL RECEIVE A NIKE TECHNICAL RUNNING SHIRT (Mens and Womens sizing) available to the first 2500 registrants in 5K/10K. All registrants after the first 2500 will receive a cotton race shirt.

Race Packets Packets can be picked up at West Stride (www.weststride.com) Friday, March 9 from Noon-9pm or Saturday, March 10 from 10am-5pm or race morning at the registration desk.

All registrants will receive a bag of goodies. There will be refreshments and door prizes. Tot Trot registrants receive a cotton shirt.

www.shamrocknroll.org

http://twitter.com/JLShamRockNRoll

http://www.facebook.com/ShamRockNRollRoadRace

Client speaks about Fitness to her Corporation, IHG

Fri, 13 Jan 2012 07:33:00 -0600

One of our wonderful clients, Tammy Rajaniemi, did a presentation about fitness to her division at Intercontinental Hotel Group. The meeting was set up like a morning talk show as she spoke to 120 people in an audience and hundreds more online and on the phone. Her segment was during Health and Fitness where she spoke about the Top 3 Tips for Gaining Strength in Sales. We are very proud of her!

FT Client runs 50K Nature Trail Virginia Beach

Fri, 13 Jan 2012 07:29:00 -0600

One of our wonderful client's and U.S. Navy Veteran, Jason Russell, finishes the Seashore Nature Trail 50K at Virginia Beach. He finished in 5 hours, 28 minutes, and 41 seconds. Great Job Jason!

Nutrient Brief: Black Tea Magic

Mon, 09 Jan 2012 13:24:00 -0600

There are four major types of teas.

-Green Tea

-Oolong Tea

-White Tea and

-Black Tea

All of these teas come from the same source, a variety of flowering plant also known as Camellia Sinensis. All the teas from this family have been shown to promote wellness and benefit your health. The only difference between the four varieties is the amount of time taken to cure the leaves and time to allow them to oxidize.

Oxidation is the process in which the leaves darken in color as the chlorophyll breaks down. The oxidation period is controlled with differing amounts of humidity and temperature. This process allows producers of tea to adjust the aroma, appearance and overall flavor of the tea. Black tea is capable to oxidize the longest and possesses unique qualities from the other varieties.

Besides the same antioxidant rich characteristics of Green tea, Black tea also includes:

- More caffeine, up to 100mg per serving. As compared to a cup of coffee at 150mgs. Caffeine aids in metabolic function and alertness.

- Concentrated flavors. Black tea has a flavor that last longer than it's counterparts. Unlike Green tea, it can be boiled at very high temperatures without turning bitter. The stability of the compressed leaves is so high that they were actually once used as currency in ancient Tibet and Siberia.

- Heart health. New studies are finding that regular consumption of Black tea can lower LDL cholesterol levels and may even help clean arterial walls.

- It's the most commonly available. If your only experience with tea is from a glass of Lipton with a few ice cubes then congratulations, your drinking over 40 different blends of Black tea (just don't add sugar). The manufacturers blend Black tea leaves in order to get the most commercial appeal.

Dennis Sluder, NPTI

Fitness Together North Buckhead

Fitness and Nutrition Coach

Client of the Month FT North Buckhead - January 2012 - Meredith Russell

Sat, 07 Jan 2012 08:42:00 -0600

Why do you like Fitness Together?

There are so many things I like, it would be hard to just pick one reason. The biggest reason is probably the atmosphere. I love the personal attention and the camaraderie of the team. I love that you guys arrange activities outside of the normal gym time like the Run Like Hell 5k or the Get Back in The Game competition. Fitness Together has played a huge role in helping me meet my fitness/health goals by pushing me to go further than I thought I could...what's not to love about that?!

Tell us some of the results you have achieved:

In June of 2011, I made a decision to start living a healthier lifestyle. I had put on so much weight with my pregnancies and once I reached the same weight I was when I delivered my first child, I knew something had to give. I joined Fitness Together in July of 2011 and since I started my lifestyle changes, I have lost 70lbs and am still losing.

Of course, the scale is only one measurement-- some of the other results I have achieved include: an over 10% loss in body fat, I ran/walked my first 5k ever in October and recently ran an entire 5k...something I couldn't have even come close to doing 6 months ago.

Tell us about any hobbies you may have:

I love photography, reading and doing arts and crafts (knitting, graphic design, etc.).

What is your favorite exercise?

Boxing with Dennis! I'm also learning to love ball slams.

What city and state are you from?

I was born in Mississippi, but we moved to Atlanta when I was in kindergarten. After attending college in Philadelphia and then living in San Francisco for a few years, I moved back to Atlanta about 10 years ago, so I consider myself an Atlanta native.

Tell us about your children and/or pets:

My husband and I have two beautiful little girls--Stella who is 18 months and Reese who just turned 5. They are a large portion of the motivation for me to stick with this healthy lifestyle I started 6 months ago-- I want to be a good role model for them. We also have two dogs--a nine year old German shepherd mix, Cali, and an eight year old white German shepherd, The King (I'm a huge Elvis fan). The puppies don't get spoiled as much as they used to now that we have kids, but they are still pretty rotten!

What is your favorite “bad” food?

Pizza!! (with lots of cheese and pepperoni :) )

What is your profession? How Long?

I've been working in the technology field since college, first as a software developer and then moved into the Product Management/Product Marketing area about 5 years ago. I'm currently taking some time off so I can focus on getting fit.

What is your favorite movie?

It's hard to pick just one...Dead Poets Society would be up there along with old school classics like The Breakfast Club.

How did you discover Fitness Together?

A friend of mine had joined another FT in the past and recommended I consider FT. I looked to see which ones were close to me and after talking and meeting with Kelly, I knew that FT North Buckhead was a great fit for me!

What do you like about your 1:1 sessions?

I love the individual attention I get in a 1:1 session and how Dennis and Katie are constantly switching things up to keep it fun--even after 6 months of coming in, they are still interjecting new exercises. I also love that Dennis and Katie keep track of the rep count, so I don't have to and can just DO vs. try to DO and THINK :).

What do you like about PACK?

I love the energy of a PACK session--the camaraderie (& good natured ribbing) makes the sessions fly by, even when we are doing things like mountain climbers (my least favorite exercise right now ;) )

Weight loss Resolution vs. Weight loss Solution

Wed, 04 Jan 2012 05:58:00 -0600

As you already know, you are expected to have a New Year's resolution and it is just as likely to come true as a birthday wish. Next to smoking, the resolution to lose weight is most common. To be honest with you, I have no problem if you have a resolution to lose weight. However, my concern is that the approach that you may have is all wrong. What you seek is a solution.

Know that the difference between a resolution and a solution is a resolution is 'what you want to do' (i.e. lose weight) and a solution is 'how you're going to do it' (i.e. diet and exercise). Here's some things you should ask yourself before starting any weight loss program: Are they promising quick results? There are always gimmicks and "quick-fix" weight loss plans that are promising fast results. Any time you see "lose 10 pounds in just 10 days" or something like that, run far, far away from it. Sure, you may lose weight, but in the end you will gain it all back (you know you will) and in the process you are going to damage your hormone balance and muscle tissue. Even though you lose weight, your body fat stays the same.

Is the Solution being provided one-dimensional? As with most cases, the solution they provide may help you "lose weight", however, the solution they provide is a misconception. Most of what is being presented to you out in the marketplace is going to represent themselves as being the only solution, yet in the fine print you will always see the disclaimers that tell the bigger story. What do you usually see in the disclaimer- FOR BEST RESULTS DO IN CONJUNCTION WITH EXERCISE PROGRAM. RESULTS NOT TYPICAL.

Is it Really Only about Weight? Answer this this question by asking this one... Are you wanting to lose weight, or are wanting to gain something too? Maybe it's to gain health or fitness (or both). Being in the health and fitness game as long as I have, I have known far more happier people who have something to gain. That seems to be true in all aspects of life. Chances are if you have something to gain, the solution you choose is going to bear more fruit and you will actually maintain the goal, whatever it may be.

Will it help you get fit too? You know that weight loss alone is not going to improve muscle tone, improve strength, improve bone mass, decrease blood pressure, improve vitality, etc. There are a lot of things going on at a subcellular level that have to change. These changes do not occur over night. It takes months and even years.

You must incorporate a long-term plan that incorporates the synergy of resistance training (not just weights), supportive nutrition, cardiovascular exercise, flexibility, rest. etc. Understandably, you may not know where to start. If you really want to transform your body (your life), then you can read my free report 5 Reasons New Year's Resolutions Fail and What You Can Do to Make them Work! Just click on the link.

Nutrient Brief: Lucky Black Eyed Peas

Fri, 30 Dec 2011 07:24:00 -0600

Also known as cowpeas, black-eyed peas have become an integral part of many southerners’ New Year’s Day meals. Supposedly, they bring prosperity in the upcoming year, these aptly named legumes bring more than just that to a well-balanced diet. Related article by Sheridan Alexander at About.com.

As many vegetarians probably know, these little guys are a great source of protein (5 grams per cup), starchy carbohydrates (~30 grams), and fiber (8 grams per cup), but they also contain the following nutrients (all nutrition facts based on 1 cup of cooked black eyed peas):

Folate (209 mcg)—Consumption is especially important for pregnant women (pregnant women need 400 mcg per day) preventing neural tube defects, also has a role in regulation blood homocysteine levels (linked to cardiovascular disease).

Calcium (211 mg)—Plays a role in metabolic functions of the body, bone formation and maintenance, as well as a role in the contraction of muscles (adults need 1,000 mg per day). Enjoy a bowl today!! (just make sure they are not cooked in pork fat…)

written by:

Katie Jensen,

CSCS Psychology, B.S.

NPTI Graduate

Stress-proof the holidays

Thu, 15 Dec 2011 09:51:00 -0600

Stress-proof the holidays

By Carly Felton

For the AJC

The holidays are a time of cheer and celebration, of good spirits and familial camaraderie. However, the holiday hype can get to be too much, leading to pressure and stress, loneliness and depression. For many, the greatest challenge during this season is staying balanced.

According to Kathleen Hall, founder and CEO of the Stress Institute, “Stress is inextricably woven into the holiday celebration.”

For some it may be financial strain, the desire to give what others want, despite credit card debt and job loss. For others it may be familial discord and the pressure to include estranged in-laws and parents who don’t get along. Still more may be overwhelmed by travel plans, overcrowded airports and unhealthy food options along the way. And then there are those who have lost close family members or whose relationships are troubled and experience a deep loneliness.

But there are ways to cope.

“It’s important to assess what your particular sources of holiday stress may be,” said Gillian Green, who holds a Ph.D. in clinical psychology. “[Then] try to figure out what you can do to reduce the stressfulness of these sources.

“This may mean working on your approach to these sources — for example, reminding yourself that your child’s success in life does not depend on his getting a particular gift, even if he thinks it does — or changing what activities you engage in and how you engage in them.”

Heather Dickens, 28, an Atlanta art director, said she always feels pressured to find the perfect present for everyone on her list, so she plans ahead: making gift lists in advance, setting aside money as early as October and shopping online.

According to Hall, she’s doing the right thing. The best way to begin the holiday season is by making lists, she says, as the brain can be overwhelmed by too much information. She recommends taking advantage of smart phone applications and functions to store gift lists, grocery lists, recipes and more. This will cut down on multiple trips to the store.

Americans routinely overspend during the holidays. To avoid financial strain, Hall suggests creating a budget that includes food, gifts, travel, party clothes and decorations, and then sticking to it. Green agrees, noting that adults may decide to put a price cap on gifts throughout the family so no one feels cheated.

“I’m usually financially prepared, but family definitely stresses me out,” Dickens said. “Something about having everyone staying under one roof gets very hectic and I start to miss my much-valued alone time.”

Compounding the issue, Dickens and her husband make the rounds during the holidays, visiting three sets of parents, one of which requires a 13-hour car ride to Pennsylvania.

To make scheduling the visits easier, Hall suggests creating a family e-mail list. That way, family members can compare schedules and find out what they need to bring when visiting, such as pillows and blankets. Travelers should always bring their favorite music, movie, blanket or anything that comforts them anyway.

“Memorize stress-reduction techniques and teach them to others,” Hall said. “Keep a meditation app or affirmation app on your smart phone.”

Other stress-busting tips included exercise, such as walking up and down the airport concourse and stretching, packing healthy snacks like fruits and raw vegetables, and limiting alcohol and high-fat, sugary foods.

To avoid loneliness and depression, reach out to old friends, neighbors and relatives.

“We are less depressed when we are around those we love,” Hall said. Trying something new, such as a different way to decorate or a unique food, can help, too.

Another way to combat holiday depression is volunteering. Hall calls it “an instant pick-me-up.” Research shows that meeting like-minded people while helping those in need can improve your health.

“No matter the source of stress, managing holiday stressors is made easier by doing those things which generally support your body’s ability to regulate itself,” Green said. “The holidays are usually stressful, but each year we learn to take steps to manage it,” Dickens said.

Kathleen Hall, founder and CEO of the Stress Institute in Atlanta, shares tips for coping with holiday stress:

Write it down. Make lists for everything from gifts to groceries.
Budget. Create a budget and stick to it.
Be prepared. Pack an extra change of clothes when traveling and check in before you get to the airport.
Eat right. Make wise food choices, including omega-3s, vitamin B and spicy foods.
Practice traditions. Enjoy old rituals but make an attempt to start new ones as well.
Keep moving. Walk or do yoga to produce endorphins, the calming hormones.
Get a “helper’s high.” Volunteer in your community.
Use moderation. Maintain a majority of fruits and vegetables in your diet but don’t skip foods that make you happy.
Limit alcohol. Drink sparkling water with lime to create a sense of fullness.
Surrender. Reacting to every obstacle will raise your blood pressure. Instead, surrender to holiday travel as a classroom and learn.

For more information, visit www.stressinstitute.com.

Nutrient Brief: Craving Cruciferous Vegetables

Mon, 05 Dec 2011 16:43:00 -0600

Cruciferous vegetables are unique in that they contain organosulfur compounds, which are excellent anti-cancer fighters. When you dissect the word organosulfur, you may quickly figure out what the vegetables are because of the odor they give off. Of course, this is one of the reasons that they can be unpopular.

As unpopular as they can be, eating these vegetables are loaded in other anti-cancer properties such as vitamin C and fiber. Some, like broccoli, exceeds the RDA of vitamin C as much as 5 times. The fiber is great for your digestive health and there is also soluble fiber which is good for the cardiovascular system.

Most are also abundant in selenium, which works well with vitamin E. The really dark green ones (like Kale and Collard Greens) are high in vitamin K, which is one of the reasons they have that dark green color. Vitamin K is essential for blood clotting. For you cardiac rehab folks out there, you probably had to cut out these foods for a while due to vitamin K's blood clotting properties.

Here is a quick list of some cruciferous veggies:

Collard Greens

Kale i

MustardGreens

Brussels Sprouts

Bok Choy Romaine

Oriental Cabbage

Daikon

Broccoli

Arugula

Turnips

Cabbage

Watercress

Radish

Rutabaga

These wonderful vegetables often times get a bad rap because of their taste. One time, broccoli farmers brought tons of broccoli to the door step (figuratively speaking) of one of our past President's- George Bush, Sr., due to making comments on how he didn't like broccoli.

However, you can use spices, pepper, juice, and, if you absolutely have to, low-fat cheese or butter. By all means, if you like them plain, eat'em up!

written by:

Kelly Huggins

Here is a great Roasted Brussels Sprouts recipe to try this Holiday Season:

Client of the Month FT North Buckhead - December 2011 - Eric Wilensky

Mon, 05 Dec 2011 06:41:00 -0600

Why do you like Fitness Together?

I like fitness together because it provides accountability to my workout regimen and it provides great environment to work out in because trainers keep it fun lively and exciting.

Tell us some of the results you have achieved: I've gone from leading a sedentary lifestyle, exercising infrequently to achieving a more even and consistent workout regimen. Not to mention, I look and feel better!

Do you do PACK training? Why do you like it? I do PACK training and I enjoy it because of the camaraderie found within the classes as well as the concise and focused out work out routines.

Why do you like 1 on 1 training?I like one on one training because it maximizes the time you have to achieve the best results. You are able to diversify your workout, maintain intensity and focus on form better than working out alone.

What city and state are you from? Columbus, Georgia

Tell us about any hobbies you may have: I enjoy camping and backpacking

Tell us about your children and/or pets:Two children, Jaron who is 3 and Tyler who is 1

Who is your significant other? Ilana Wilensky

What is your favorite exercise?My favorite exercise is a combination bench press and crunch.

What is your favorite healthy food? My favorite healthy food is Brussels sprouts.

What is your favorite "bad" food? Fried Chicken

What is your profession? I have been attorney practicing in the commercial real estate field for approximately 10 years.

What is your favorite movie? My favorite movie is the Hunt for red October

How did you discover Fitness Together? Through my wonderful wife.

Well I w

What i

What

What is

Well I

Nutrient Brief: Holiday Sweet Potatoes

Sun, 20 Nov 2011 12:40:00 -0600

Alright ladies and gents, it is about that time of year where we all sit around a table with bountiful dishes of food that every one elected to cook. Then we load up our plate, which we end up only eating half of because our eyes are SO much bigger than our stomachs. Have you ever taken a second to think about what you are eating and what benefits you could possible get out of substituting one of your favorite Thanksgiving dishes for, perhaps, a more nutritional dish?

Sweet potatoes, for example, are a great addition to add to your Thanksgiving feast. They are a great source of Flavonoids (The pigment in plants and is also an antioxidant). Beta-carotene (at average 8509 mcg per sweet potato) and Vitamin A (14187 IU per sweet potato) are two of the most common flavonoids found in sweet potatoes. Beta-carotene, after being ingested, is converted in the body into Vitamin A.

Vitamin A is not only a great antioxidant, but it also helps maintain healthy mucus membranes and skin. It is also essential in eye health. Flavonoids in general have been found to help prevent lung and oral cavity cancers. The tubers (root and steam of the plant) are packed full of Pyridoxine (Vitamin B-6) (.209mg), Pantothenic Acid (Vitamin B5) (80mg) and Thiamin (Vitamin B-1) (.078mg), Riboflavin (.061mg), and Niacin (.557mg). These are essential in the metabolic process.

Here are some other interesting facts to know about sweet potatoes: with most other plants we have to eat the skin truly gain the entire antioxidant levels that the plant provides, but with sweet potatoes, the fleshy part of the tubers, you can receive the same amount without having to eat the skin. For all those of you who partake in dangerous activities or things your body is past its prime to do, sweet potatoes have shown to be effect as an anti-inflammatory!

Anthocyanin and other color-related pigments that are found the tuber has shown to decrease inflammation. Also, Sweet potatoes contain Fibrinogen (a key glycoprotein) which helps in the process of blood clotting.

There so many different ways in which you can incorporate sweet potatoes into your Thanksgiving feast. You can use then in a pie, a casserole, and you can even just eat them steamed. So, if a sweet potato pecan pie or a yummy sweet potato casserole sounds like something you would enjoy eating then step outside of the box and go for it!

written by:

Jena Campbell

National Personal Training Institute

Fitness/Nutrition Coach

References: www.nutrition-and-you.com

www.whfoods.org

Quick Holiday Eating Tips

Sun, 20 Nov 2011 12:34:00 -0600

It is said that you can gain as much as 10 pounds over the holiday season. That figure may be more exaggerated than the reality, however, many people I have encountered over the years report gaining as much as 5-7 pounds over the holidays. Most likely though, you would gain about 1-2 pounds that would actually stick.

In order to fight over-eating this holiday season, you must be proactive. Here are few tips to help you get past the holiday gluttony:

Drink a Glass of Water before Eating - You're still going to eat high calorie foods, so you can limit the amount that you eat by drinking some water before your meal.

Eat From the Veggie Tray - A lot of times, you have food that is prepared to snack on before your meal. Eat from the veggie tray. Don't be concerned about dipping it either. It's a heck of a lot better than eating the stuffed mushrooms or eating the cheese balls.

Eat Your Breakfast - You're supposed to eat breakfast anyway. However, you still wait because of the amount of food that will be available later. Eat your breakfast and you will not gorge yourself at your holiday meal. Study after study shows that breakfast eaters always consume less calories than non-breakfast eaters.

Stay in the Habit of Exercise (or get in the habit) - If you are exercising, you can still get up and do some activity. Sometimes you eat because you are bored. Go for a walk, throw the football around with your kids (or grandkids), do anything that is active and safe. It will keep your mind away from food. As they say, "out of sight, out of mind."

Eat Small Amounts - Pick foods you really like, but don't get huge quantities. Get plenty of lean turkey, surround your plate with some veggies, then place small quantities of sweet potato casserole, broccoli casserole, bread and butter, etc. (don't mean to make you hungry.) Only get a small amount of dessert as well.

written by

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together Fitness/Nutrition Coach

Holiday Fitness is Challenging, but not a Barrier!

Sun, 20 Nov 2011 12:25:00 -0600

If you're already into fitness, or just getting started, the holiday season poses its challenges. Not only are you confronted with sweet treats on a weekly (if not daily basis), you're schedule becomes more hectic as you try to schedule trips, tend to relatives, buy gifts, etc. Though holiday fitness is challenging, it is only a barrier if you allow it to be.

Tips if you're already in a fitness program:

Don't quit: Let's face it, there is a lot going on during the holidays that can throw you off track. However, that does not mean you have to quit altogether. If you miss a workout one day, reschedule it. If the boss throws in a last minute meeting during the time you were going to go workout, make-up for it by coming in at a different time and/or another day. When you're used to getting three sessions in, don't throw in the towel if you are only able to get two in this week. As a matter of fact, you should adapt and overcome. Just reschedule for a different day. Do a make up day. There is no reason to put your health and fitness goals on hold because it's the holidays. If anything, you should have an extra day or two off from work that will allow you to make up the days you missed or add an extra day.

Remember why you're doing it: What matters is that you keep moving forward. Getting fit and losing weight are lifetime goals. Remember that one of the reasons you exercise is to also "beat up" some stress. This is especially true during the holidays.

Consistency. If you have an "all or nothing" attitude, be very careful as you may be setting yourself up for failure. Keep doing what you know you need to do and don't let anyone stand in your way.

MYTH: Eating Turkey makes you sleepy!

Sun, 06 Nov 2011 16:58:00 -0600

We have known the truth of this for years, but turkey is still often blamed for the notorious "after dinner snooze." This supposedly came from the knowledge of experts that state that the high amounts of tryptophan (an essential amino acid) increases the amounts of serotonin produced in the brain. (I did my research and I can't find who the "experts" were). By the way, serotonin is a hormone that helps you feel relaxed.

Well, whoever the experts were, they didn't do a good job on their hypothesis. It has been known that the amounts of tryptophan in turkey is not high enough to have any impact. This is unless, of course, you can eat 20 pounds of turkey on an empty stomach.

So, if it's not the turkey that makes you sleepy, what is it?

Insulin Crash- If you're like most people I know, you will probably go through the entire morning without much to eat (if anything), ready to dive into mashed potatoes, cranberry sauce, dressing, et cetera, et cetera. Once you're done stuffing yourself to the rafters, your body is having to handle a great deal of food converting into blood sugar (blood sugar spike-insulin crash). You go from a state of hyperglycemia to hypoglycemia within the hour. Your pancreas will freak out and produce a high amount of insulin to handle the overload. Only problem is, you are most likely to produce too much insulin which will then cause your blood sugar to crash. Along with some other hormonal conditions, this will cause you to feel sleepy. Unfortunately, because of bad eating habits, the insulin crash happens to some people daily. This is what leads to Type II diabetes.

Alcohol- As you know alcohol is a depressant. If you drink with your meal, just know that it is going to contribute to the sleepiness that is about to ensue after eating a whole lot. Enough said.

Circadian Rhythm- Like all mammals, you have a circadian rhythm (an internal clock) of biochemical processes that dictate in particular your sleep habits. Without getting too detailed, the hormone melatonin is a hormone that causes you to get sleepy. At this time of year and in particular Thanksgiving day, a multitude of factors come together to release higher amounts of melatonin. First is the time change and shorter amount of daylight hours. The less daylight you have, the sooner and more melatonin kicks in. If it's cloudy and rainy outside, this is compounded. Second is a disruption of sleep. A lot of times, you force yourself to be awake later the day before Thanksgiving and then sleep late the morning of Thanksgiving. This undoubtedly screws up your sleep rhythm. This happens to me just about every Sunday.

So, now you know. You can stop blaming the turkey for the fatigue you feel. Unless you're eating deep fried turkey, chances are the turkey could be the healthiest food you could eat on Thanksgiving Day.

written by

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together Fitness/Nutrition Coach

writer, Examiner - Weight Loss and Fitness Myths

find other articles of Kelly's and other news at the Word Press Blog, Google Blog, and FTGA Fanpage.

Follow him at Twitter and Facebook

Client of the Month FT North Buckhead - November 2011 - Maria Williamson

Fri, 28 Oct 2011 16:35:00 -0500

Why do you like Fitness Together? Well I like FT because I realized I needed a personal trainer to push me hard enough to get the results I need and want. The trainers at FT are awesome. Kelly, Katie, Dennis, and Jena, they are experts in their field and have such a vast knowledge of all aspects of total fitness, plus they make it fun!! They design my workouts based on my body and not just the same routine each time I go. They listen to what you say and are quick to respond to the challenges of their clients. As I advance, they advance and after five months I love my results!

Tell us some of the results you have achieved: Well after five months, I have lost 17 pounds and 14.5 inches off my entire body! I wanted to achieve weight loss, strength endurance, and muscle tone and I have done all three. I've had several people who haven't seen me in just a month, say wow what are doing, and that makes me feel good and I have FT to thank.

What city and state are you from?

Jefferson, GA! Georgia Peach at Heart!

Tell us about any hobbies you may have: Well I'm a huge college football fan, GO DAWGS!! I also love to travel. And now I like working out, wow, didn't see that coming!

Tell us about any hobbies you may have:Well I enjoy walking at Chastain Park and the Chattahoochee trail. I now enjoy resistance training, which I never thought I would!

What is your favorite healthy food? Rice and beans!

What is your favorite "bad" food? Loaded chicken nachos!

What is your profession? I am a CPA with over twenty years experience in audit and tax.

What is your favorite movie? Well I would say Forrest Gump would be one of my all time favorite movies. The music is great!

How did you discover FT North Buckhead? I discovered FT from a person in my office who also is a client at FT in Dunwoody. She talked about how great they were, so I looked up FT online in the Atlanta market and here we are!

How

Well I w

What i

What

What is

Well I

Success in Fitness is not Determined by Perfection

Tue, 18 Oct 2011 07:33:00 -0500

Perfection can be defined as something entirely without any flaws, defects, or shortcomings. Oddly, many try to be perfect and when they fail to be perfect, they quit trying to be successful. When you think of the many great leaders in this world such as Abraham Lincoln, Benjamin Franklin, Albert Einstein, and Mother Teresa, based upon what we know about them on the surface, you may think they are perfect in their actions in how they lived. Yet, when you dig deeper into their lives, you find a lot of imperfection.

Did you know Abe Lincoln suffered with major bouts of depression? He was a great leader and communicator, yet on many occasions he lashed out in anger. What made Abe different than most is that he looked at what he could do better. Instead of dwelling on what he did wrong and remaining angry with himself, he forgave himself and focused on what he could do better next time.

When it comes to your life goals, whether in fitness, relationships, et cetera, you must move on. For example, if you splurge into a bag of chips, shortly after that moment you think, "wow, did I have to do that". You may find yourself feeling guilty, but you also find yourself feeling physically ill too. Eating the junk doesn't make you feel as good as eating the good stuff. I say, focus on how bad you feel. Learn from it! Before you buy that bag of chips at the store next time, recall the feelings you felt. That will deter you from getting those chips. It's also okay to reflect on what you did. Don't get angry and depressed about it. Instead, ask yourself what you can do to prevent or handle the situation better.

Don't try to be something you're not! Be who you are and work on what you got. Anyone can be beautiful. Don't try to live vicariously through a celebrity or athlete, etc. Trust me, they have they imperfections. Conversely, don't make excuses to not learn more about how you can do better. As the Greek aphorism goes "know thyself". To Know Thyself will take a lifetime. However, by striving to Know Thyself, the better you become.

With success comes many failures. Remember, that what you're striving for is success, not perfection. Take action and take risks. Know if you stick to something you will succeed and it will take time to achieve your goals. Also, forgive yourself of your shortcomings and focus on your accomplishments. By doing this as often as you need, you will find that you crave more of what is the right thing to do as it relates to getting fit and healthy, accumulating knowledge, and building relationships.

In health and Fitness, Kelly Huggins

Taking Childhood Obesity Serious

Mon, 17 Oct 2011 08:35:00 -0500

Are you taking Childhood Obesity Seriously enough?

SEE AD: Stop Childhood Obesity

You may have seen some recent advertisements from Strong4Life, addressing childhood obesity in Georgia (but really every where). It has a created a great deal of controversy (see article from Huffington Post). It has many people upset because they fear it reinforces the stigma that many kids (and adults) already face that are obese. It's understandable. For one, I am not a fan of using BMI testing that has many parents up in arms. Conversely though, I applaud the campaign for the most part.

Recently, I had the pleasure of participating in Family Fitness Fun night at my kids school Chalker Elementary. The emphasis behind the program is to participate in stamping out childhood obesity. As a matter of fact, before we started playing with the kids, one of the PE Coaches (Jeanne Huck) began to show us the steady incline of obesity the past 20 years from the CDC. In particular, she pointed out that Georgia is ranked 2nd in Childhood Obesity (more stats), only to be beat out by Mississippi. In fact, approximately 25% of the kids in GA are obese, compared to the national average around 15% (which is still dismal). Though I applaud what was being said, my concern is that our actions are still not reflecting what is being said. In other words, it's a mixed message.

created by Jeanne Huck PE Coach

As a parent, I get to see firsthand what is being done at kids functions. It actually has been an issue of contention for me, forcing me to hold my tongue (my wife usually has to listen to it). For example, some of the same parents who led the family fitness fun night are the same parents that turn around and give Oreo cookies to kids as snacks after a baseball game. Though it is admirable to do a fitness night, you can't turn around and send a conflicting message to the kids. You don't see professional athletes reaching for cookies and ice-cream after a ball game. At the school, they have ice-cream socials for kids who are in accelerated reader or if their class had the best attendance for family fitness night (a great contradiction) or other event.

Even if your kid is not obese, you must still keep their health in mind. Moreover, you have to consider the behaviors you are teaching them of which will set them up for life. It may not be a problem now, but it will be eventually. What I find most interesting is that parents will tell me to "lighten up". They say things like "it's okay this one time". Well, I ask, how often does "one time" occur? They will criticize my wife and I for teaching our children healthy behaviors, but if I were to criticize them for what they're doing, all hell would break lose.

Isn't it time that we take childhood obesity serious? We can do all the functions, 5k's, and other events in the world to stamp out childhood obesity. We can continue to use words, but it's our actions as parents/adults that matter. Our children are a reflection of us. They are developing Type II diabetes, cardiovascular disease, and other obesity related diseases at unprecedented rates. Let's stop blaming it on genetics, societal woes, or what someone else is doing and take responsibility.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Improve your Nutrition - Learn about Nutrition Together!

Nutrient Brief: Succulent Squash (all Varieties) AND Pumpkin Seeds

Tue, 04 Oct 2011 09:59:00 -0500

Pumpkins and other gourds are not just useful for pretty fall decorations and spooky holiday carving. Pumpkins are just one of the many varieties of winter squash which also include acorn, butternut, spaghetti, delicatta—among many other lesser known types. Squash is actually native to the American continent, though some current variations were cross-cultivated when Europeans settled.

The winter squash are distinguished by their hard exterior. This helps keep them fresh for up to 3 months once they are harvested as long as they do not have any cuts or bruising, which means you can enjoy them throughout the entire season!

Despite the many varieties of winter squash, they all have similar nutritional benefits. They contain considerable amounts of Vitamin A. The darker the skin, the higher the amount of beta-carotene the squash contains (as evinced in the dark orange color of the flesh). This vitamin has been found to boost immunity, aid in vision, and help keep skin healthy.

Squash also contains Vitamin C and many of the B vitamins which also help the body’s cells fight infection and stay strong and healthy. Some of the other nutritional benefits include mild anti-inflammatory benefits (omega-3 fatty acids), antioxidants, and blood sugar regulation. Most types contain approximately 80 calories in a one cup serving, with about 5 grams of filling fiber. They also make it on most lists for high levels of potassium.

Many people have enjoyed pumpkin seeds, but the seeds from other winter varieties can be consumed in much the same manner. You can eat them raw, add them to recipes to boost the nutritional profile or roast them for a healthy snack. They contain omega 3’s, manganese, magnesium, phosphorus, and zinc –all of which assist the body in a number of ways.

If you are intimidated by prepping yourself, many times you can find frozen, pre-cut fresh or canned varieties at many of the local stores. Frozen fruits and vegetables (as long as they are not laden with butter and sodium) can be just as good or better than fresh options since they are flash frozen at the peak of freshness thus the nutritional content does not have a chance to degenerate.

The flesh is great for soups/chili, sautéing, roasting, mashing and even steaming. It can add bulk without adding calories, as in adding the puree in macaroni and cheese to take the place of some of the cheese, and add in some of your fruit and vegetable servings for the day!

Katie Jensen

Fitness and Nutrition Coach

Psycohology, B.S., CSCS

Client of the Month FT North Buckhead - October 2011 - Ted Reed

Tue, 04 Oct 2011 09:28:00 -0500

Why do you like Fitness Together?

Iʼve had the opportunity to workout with a trainer or two before, but sessions became tedious. At Fitness Together though, I always have a blast! After every session I feel like Iʼve done something. Itʼs energetic and ALL the trainers are great!

Tell us some of the results you have achieved:

To start, Iʼm stronger than I have been in a long time. My stamina has gone up and I’m for flexible! As to aesthetics…? My wife comments on my muscle tone and others have definitely noticed too. I’ve lost a couple of inches in the waist, which is allowing me to put on some of my old jeans. Kelly tells me I’m down to 12% body fat and I can go further.

What city and state are you from?

Iʼm from Grand Rapids, Michigan!

Go Lions!

Go Tigers!

Tell us about any hobbies you may have:

Watching football! Doing fantasy league (Matt Stafford is on my team). Playing on motorcycles and throwing the ball around with Kelly at FT or Chastain Park!

Tell us about your children and/or pets:

We have 2 dogs. Both are rescues.

We love those dogs!

Who is your significant other?

My wife is Dr. Katrina Cryder from A Touch of Health Chiropractic. Go see her some time. I need help continuing my training at FT!

;-)

What is your favorite healthy food?

Wild caught Salmon!

What is your favorite “bad” food?

Loaded Tacos!

What is your profession?

Iʼve been a bartender for nearly 20 years! Currently work at Verde in Brookhaven. Come by and see me some time! Though I am certified as motorcycle mechanic, I consider myself more of a “shade tree” mechanic.

What is your favorite movie?

I love a lot of movies! Hard to narrow down to one! Recently watched, “I love you to Death” and it was great!

How did you discover FT North Buckhead?

Through my wife, Dr. Katrina Cryder. Once again, you really need to see her. Sheʼs great

RUN LIKE HELL 5K! Oakland Cemetery - October 22nd, 2011, Sat. 9am

Thu, 15 Sep 2011 08:12:00 -0500

On October 22nd, 2011 (Saturday morning at 9am), we will dare to run through the famous Oakland Cemetery in Atlanta Georgia. We plan to dress up and wear our black and white FT shirts (by joining us, I'll make sure you get one before the race). If you want to join us- email us at ftnorthbuckhead@fitnesstogether.com.

However, you MUST REGISTER at http://search.active.com/search?k=run%20like%20hell&l=Atlanta%2C%20GA%2C%20US&f=activities&m=meta:endDate:daterange:today..+

Healthy Shopping Tour from Atlanta Personal Trainer

Thu, 15 Sep 2011 07:28:00 -0500

Katie Jensen is taking the reigns to do a Healthy Shopping Tour sponsored by Fitness Together North Buckhead. (Quite honestly, she can do better than Kelly). ;-)

Location: 5630 Roswell Road, Atlanta, 30342

Date: October 26th (Wed), 2011 Time: 6:00pm - 7:30pm

Price $15 (FREE to Clients)

Receive FREE Gifts including -Gift Certificate to Fitness Together and T-shirt -FREE “Treats” Bag and Coupons from Publix

Learn

-How to read labels

-About making better selections

-About alternative foods

-Great for Vegetarian/Vegan Shoppers ...And much more More

info or RSVP at -404.303.8305 or ftnorthbuckhead@fitnesstogether.com -Limited to 5-10 people

HERE'S WHAT OTHERS HAVE SAID

"I learned about new foods to incorporate in my daily diet. I am always looking for healthy grains. I tend to omit grains because I get bored of the usual brown rice.

I did not know that Publix had sprouted bread in their freezer section.

The shopping trip made me more aware of my sodium intake. Although I do not have an issue with sodium, I am going to try and not eat fast prepared rice mixes or frozen foods. The shopping trip made me more aware of the sodium I was consuming in a day! I would love to do it again soon." Wendy Hovancik Robeks Smoothies Operator

Lora Fishman

Client of the Month - September 2011 - Lora Fishman

Tue, 30 Aug 2011 06:48:00 -0500

Why do you like Fitness Together?

Of course, it’s Dennis, Katie and Kelly, but then….Location, Flexibility and Accountability

I consider myself an “active person” but I’ve never been one to WANT to exercise (I don’t like those people!). Thus, finding a trainer who is both convenient and flexible are important. I head to FT from the school bus stop and when I need to make a schedule change, it’s easy and takes only one email. Also making a financial commitment, in advance, gives me better discipline to stick with my workout schedule and be held accountable to the FT team.

Tell us some of the results you have achieved:

Lots of them! After no formal workout plan for over 6 years (and 3 babies!) my goals were:

#1 - Incorporate a weight training program 2 days a week. Almost a year later – I have achieved this on a regular basis.

#2 - Tone up and firm up. I had some immediate results and then leveled out. Around 8 months into the FT program, I could see and feel a big difference. My clothes are fitting so much better and I “feel” my stomach muscles again.

#3 - Incorporate a healthy life style to be a good example to my children. The FT team has encouraged me to do this via my one-on-one sessions, making better food choices and politely pushing me to do more cardio outside of my sessions. I still have more work to do here!

**I joined Kelly for an event at Publix to learn about reading labels and am no longer intimidated by this. He made it easy and gave me great ideas for good food choices for my family. I have to smile now when my 5 year old daughter tells me to look at the label to see how much sugar is in the cereal.

Tell us about any hobbies you may have:

Right now my hobby is spending time with my family but we like to do that at my in-laws farm in North Georgia. We enjoy visiting the parks and hiking trails in the mountains, especially in the Fall. This past year we have had several family trips to some fun places – Sea World, Destin and Colorado.

What city and state are you from?

I was born in Johnson City, TN (100 miles east of Knoxville) and lived there until I attended college in Knoxville. After college, I moved to Atlanta and I’ve never left.

Tell us about your children and/or pets:

I have 3 children ages 5, 5 and 3. We have two dogs, Rex and Roxy who are both 13 years old.

Who is your significant other?

My husband is Geoffrey. We have been married almost 13 years.

What is your favorite exercise?

A walk with my husband after dinner to talk about the day. Unfortunately, we rarely get that opportunity anymore!

What is your favorite healthy food?

We are hooked on homemade yogurt parfaits right now – fresh fruit, Greek yogurt and Bear Naked Granola.

What is your favorite “bad” food?

Sweet Tea

What is your profession? How Long?

I’ve been in banking and wealth management for over 20 years. During the financial industry “meltdown”, I joined Atlantic Capital Bank, a mid-sized local bank that focuses primarily on businesses. My specialty is providing private banking services to the owners and executives of the companies who bank with us. It’s a lot of fun – I meet interesting, successful people and get to know them and their families.

What is your favorite movie?

I’m a sucker for “Pretty Women” – when it’s on TV I can’t help myself but sit and watch it again!

How did you discover Fitness Together?

After moving from across town to our current home near Chastain Park, I passed the FT sign many times and thought about calling to make an appointment. But, it took the GROUPON to actually get me in. (Kelly – was I worth it????)

Supervised Workouts Improve Results

Fri, 26 Aug 2011 06:15:00 -0500

New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.

Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=137

MYTH: Cut out Fruit to Lose Weight

Tue, 23 Aug 2011 06:14:00 -0500

One of the most common, yet silliest myths I hear is "don't eat fruit, if you don't want to be fat". Seriously? In all my years of nutrition consulting, I never met anyone say, "I eat too much fruit." Maybe "too many sodas" or "too much chocolate", but never too much fruit.

Seriously, this is bad for you?

As I said, to cut out fruit to lose weight is just silly. Just as silly as to say "you shouldn't eat carbs" (read MYTH: Carbs are bad for You). Most people who need to lose weight hardly eat fresh fruit. It wasn't that long ago that I was reading one of those "muscle head" magazines where a bodybuilder was suggesting that you should cut out fruit. They stated that fruit has "sugar" and that the sugar content causes glycation which leads to the creation of fat. It's absolutely laughable and an over-simplification. I'd be willing to bet that the author would be more than willing to eat one of those bars that came out of wrapper, full of sugar alcohols, saturated fat and other crap. Now, if you're a bodybuilder who is trying to get to a ridiculously low body fat, then I may agree. But, that's not a healthy perspective of fruit.

Anyway, I'm going to make a case for fruit:

The Glycation Myth: First, I must address glycation. Glycation is the process of bonding a protein or lipid molecule to a sugar molecule (e.g. fructose or glucose) without the use of an enzyme. Usually, this process occurs exogenously (outside the body) in cooking (the chemistry is in the heat) with something that contains sugar with a protein or fat. To keep it simple, the end product can create molecules that lead to inflammation called glycotoxins. But note, this has nothing to do with weight loss, moreover, cooking is involved.

There is an endogenous (from within the body) glycation process that also exist. However, this is more likely to happen if you are insulin-resistant (i.e. pre-diabetic or diabetic). It is also more likely to occur from a product that may have already gone through an exogenous glycation process. In other words, something that came out of a plastic wrapper, cardboard box, carton (such as juice), etc. Something that is raw, like a banana is not going to cause glycation.

Fruit has a low glycemic load: You may have heard of glycemic index, which is the rate of which a carbohydrate breaks down in the body. Yes, some fruits can be high on the scale as it relates to glycemic index. A ripe banana is a perfect example. However, the amount of sugar per ounce (or any given weight measurement) is going to be low, thus, a low glycemic load. One of the main reasons for this is that fruit contains a substantial amount of water. Watermelon is a perfect example. Though very sweet and high in sugar, the amount of sugar per volume is not going to outrageously raise blood sugar like a Twinkie would.

Fruit has fiber: Let's not forget that raw fruit has fiber. Fiber is good for you, yes? Men need at least 38 grams per day and women at least 25 grams. You need fiber to "clean out" your digestive system, absorb nutrients better, and move out feces better. The average American eats ~15 grams of fiber per day. Why are we not getting enough? Because we are not eating enough real fruit and vegetables.

Fruit has energy nutrients (macronutrients) and micronutrients: Fruit is not comprised of refined sugar (e.g. high fructose corn syrup, table sugar). It's comprised of naturally occurring carbohydrates (read MYTH: Carbs are Bad for You) that are not only monosaccharides (such as fructose), but polysaccharides (such as fiber). Polysaccharides breakdown slowly and do not spike blood sugar. In any case, the monosaccharide content is not high enough to cause an insulin spike. Unless you eat tons of very ripe fruit, it just won't happen.

As to the micronutrients, we're talking about vitamins, minerals, and phytonutrients. The cool part is, these micronutrients were not fortified (added to the food). Instead, they are naturally occurring, which means they are more easily digestible and absorbed. We're talking about nutrients that prevent cardiovascular disease, cancer, etc.

Eat more Fruit!

Chances are that fruit is the least of your problems. You're not likely to "over-eat" fruit. Raw fruit is good for you. It's what we do to fruit that makes it bad, such as putting it in a can, adding sugar (or HFCS), baking it in a pie, etc. If you're wondering about dried fruit, I say go for it so long as there are no added sugars. Flash frozen fruit used for smoothies is also okay, so long as, once again, syrups and added sugars are not being used.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Nutrient Brief - Cunning Cantaloupe

Wed, 17 Aug 2011 06:42:00 -0500

So here is my first blog with the FT family. This topic came up when I so kindly brought in cantaloupe from my parents garden, Kelly so willingly gave me the yummy topic of cantaloupe and challenged me to research it (he also willingly ate the cantaloupe).

This topic truly “mind-boggled” me because cantaloupe used to be a memorable part of my childhood. Playing outside on a hot summer day and running inside the house to find a cut up cantaloupe that my mom had just picked from the garden. Such a delightful and wonderful treat it was. Never had it dawned on me all the health benefits I was ingesting for so many years. One of the main nutrients in cantaloupe is beta-carotene.

Beta-Carotene can be converted into Vitamin A, which is known to reduce the risk of cataracts and muscular degeneration of the eyes. Beta-carotene gives cantaloupe its distinct orange color (it’s in sweet potatoes and carrots). With each cup, there is approximately 6,000 IU’s per serving, which exceeds daily values. Studies have also shown that it can improve night vision and for people who have the same problem as I, it can help prevent irritating dry eyes.

Cantaloupe is also an excellent source of Vitamin C. A single cup of cantaloupe equals a full day service of Vitamin C (approximately 60 mg). What great way to boost your immune system and keep your skin and joints healthy.

Along with bananas and potatoes, cantaloupes are also a great source of potassium at ~ 470mg per serving. Not only does it help with muscle cramps but it has also been effective in lowering blood pressure. A word from the wise Kelly Huggins, “If you take blood pressure medications, eat cantaloupe in moderation and with caution as it may lower your blood pressure too much. Consult a physician or registered dietician with experience in cardiovascular care to make sure you’re okay to eat it.”

Cantaloupe is not only a great snack for all ages on a hot summer day, but it is also a great snack to help you get through that hot summer day. Though you still need to drink water, it will help in hydration..

written by:

Jena Campbell

NPTI graduate October 2011

and

Kelly Huggins, A-CPT

Exercise Science, B.S.

MYTH: The more you Run, the more you Lose!

Mon, 15 Aug 2011 05:18:00 -0500

Though running has been a popular activity for a very long time, there has been an emergence of running events over the past few years. I'm elated that the country is moving more toward doing some form of activity. However, I have concerns as it relates to why many people choose to run.

My primary concern for this trend is the purpose why one would choose to run. If it's for cardiovascular conditioning, incorporated with lifestyle changes and other facets of fitness, I'm all for it. Unfortunately though, most people I have met, or that you hear about on the news are doing it to lose weight. They use something such a marathon as a goal. Of course, I can understand the accomplishment one could feel by finishing a marathon. However, to do it for the purposes of losing weight can be counterproductive. I mean, what is the goal here? Lose weight? Finish a marathon? Or, improve your health and fitness? I can make a very strong case that a regimen of long distance running could actually be the counterproductive to weight loss (and health). For this article, I will stick with weight loss.

Over the years, I have encountered numerous individuals who run almost daily who have hit a weight loss plateau. Most of them actually gain some or a lot of the weight back, even though their still running regularly. Worse is, their body fat actually remains the same, even though they lose weight (this is attributed to muscle loss). Because they have been led to believe that everything is calorie in, calorie out. The body is is too complex to operate this way.

Here are some things to consider as to why running can be counterproductive:

Doing the Same thing over and over again: Einstein defined insanity as "doing the same thing over and over again, expecting a different result." When it comes to human physiology, the body adapts to expend the least amount of energy possible. Therefore, if you do the same thing over and over again, it will adapt to where you expend less energy in order to do the same work. This is for good reason as it applies to the real world, not the exercise world. In the real world, if you were doing some form of the same activity regularly, your body will begin to make adaptations so you use less energy. In a world when food was scarce, this makes sense.

If you're going to continue running, that's fine. Just know in the exercise world you must change it up! Learn more about interval training, Fartlek training, biking, cross-training and other modalities. This type of training actually expresses less is more. The intensity will be higher, but the amount of time and distance decreases. Read- MYTH: You "Burn" more Fat at a Lower Heart Rate.

Lack of strength and conditioning: No matter how much you run, it will not improve metabolism (very minimal), it does not improve muscle tone or strength, and it can contribute to chronic injuries and poor posture. Even if you're a marathon runner, you need to do some form of resistance training. Though there is conflict on this, some form of anaerobic, resistance training activities at moderate to high intensity is what improves your metabolism. This is due to increased muscle mass (not talking about turning into He-Man or She-Ra), hormonal shifts that will increase metabolism long-term, anaerobic threshold acute demands, and sub-cellular changes. This is assuming that you're eating enough calories to support your metabolism.

Poor nutrition: Runners, especially wanting to lose weight, usually decrease caloric input. However, when caloric input falls below the demands of the what is needed, you begin to use the next readily available source of energy which is protein, not fat. Protein, in the form of muscle. This happens in particular when you do not get enough carbohydrate energy, skip breakfast, and don't get any snacks during the day, etc. Don't fall into the Calorie In, Calorie Out trap. Your body is guided by hormonal controls that will shift metabolism. If it senses that there is not enough food to supply the body with its energy needs, it will slow down your metabolism.

Think of it this way, fat burns like a candle, very slowly. However, carbohydrate energy (which you do need!) in the form of glycose, burns quickly like matchstick. As you do cardiovascular exercise, you use carbs and fat, not just fat. In a sense, you have to go through the carbs to get to the fat. As you deplete yourself of glycogen (glucose molecules), your body will go through a process known as gluconeogenesis. Gluconeogenesis is the process of creating glucose from protein to give you the energy you need. When this happens, what happens to metabolism? It decreases because you lose muscle and you are secreting hormones such as cortisol to breakdown muscle. Cortisol also stores fat. So, watch out!

"Does this mean I shouldn't run?"

I don't want you to think I'm telling you not to run. What I am telling you is that it is not the only thing you should do. What I will also tell you is that half-marathons and marathons require a lot of conditioning and time. My recommendation is to stick with 5K's and 10K's at first. You can reach your weight loss goal along with some other fitness goals to get in great shape. Take your time and develop a fit and strong body. Learn proper nutrition habits. Once you've done all that, you will be more prepared to do a long distance raise. I always point out that the leanest people on the planet are sprinters, gymnasts, dancers, etc., yet they don't run long distances. Most fitness enthusiasts who are lean year round incorporate all facets of fitness including running, yet they do long-distance events very sparingly.

Support your your body and your local farmer.

Mon, 08 Aug 2011 05:03:00 -0500

I was just reading this article in USA Today (related article) explaining how there has been a springboard of new Farmers Markets this year.

Sweet Auburn Farmers Market

The article stated "The newly released 2011 National Farmers Market Directory shows a total of 7,175 farmers markets in the U.S. this summer, up from last year's 6,132."

In the Atlanta area there have been a growing amount of farmers markets (list of Atlanta's Farmers Markets, Local Article in Reporter Newspapers).

Often, I encourage people to go. I will even give people money to get me stuff from different markets. That way, it all comes to me. Of course, I can return the favor.

There are even little spots where local farmers go to sell their produce. In particular I think about the guys near Sandy Springs Circle and a couple of locals around Wieuca and Roswell Road. I bet some of you may even know who I'm talking about.

My hope is, that this is a growing trend of more farmers markets and local stands. It seems to me that the American public is starting to demand higher quality, healthier food. Granted, it may not all be organic, but some of it is. From a nutrient standpoint, you're probably going to get better quality micronutrients (such as vitamins and minerals). Moreover, you're supporting your local farmer.

When I was a kid, my grandmother would take us out to orchards, local farmers markets, and to her own garden. Gardening your own food had almost become a thing of the past. But now, you are seeing communities come together to grow gardens without the issues of breaking any ordinances. Plus, we are finding ways to grow small gardens and herbs at suburban and urban homes. Going back to when I was a kid, I remember pulling okra and tomatoes, shucking corn, stringing beans, and cutting briars. It would get so hot and there were bugs always trying to sting me or bite me. However, once you were done with all the work, you enjoy the fruits of your labor by eating it (not the briars of course).

Sandy Springs Farmers Market

When I think about that, I think about that farmer. A farmer and all the workers who bust their behinds to get us that food. I can be proud of my little tomato garden, but have nothing on those guys. I believe that is the respect most of us have about farmers and the food they produce. We are beginning to respect food again, as well as our bodies too.

Support your your body and your local farmer.

Go to a local farmers market!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Improve your Nutrition - Learn about Nutrition Together!

Common Weight Loss and Fitness Myths Discussion

Fri, 05 Aug 2011 15:58:00 -0500

Kelly is back at it again to start his series of speaking engagements about Common Weight Loss and Fitness Myths! He is teaming with Dr. Katrina Cryder (her topic is coming soon!)

In his presentation, Kelly will discuss flaws with most diets (such as Master Cleanse and Atkins), diet pills (such as Alli and Healthy Trim), and exercise contraptions (Shake Weight), medical weight loss (lap-band, hCG) and much, much more.

WHEN and WHERE: Tuesday, September 15th at A Touch of Health, 5883 Glenridge Drive, Sandy Springs, GA, 30328. Starts at 6:30pm!!!

SPACE IS LIMITED Please RSVP at KellyHuggins@fitnesstogether.com or drkatrina@touchofhealthatlanta.com sponsored by Fitness Together North Buckhead and A Touch of Health.

Read Kelly's articles at the Examiner.com- http://www.examiner.com/fitness-and-weight-loss-myths-in-national/kelly-huggins

Nutrient Brief - Asparagus... Bigger is Better

Mon, 11 Jul 2011 07:25:00 -0500

Nutrient Brief - Asparagus... Bigger is Better

In season now, asparagus is one of the many veggies that packs a nutritional punch without a high caloric cost. Thicker stalks mean the plant will be more tender, and more enjoyable to snap off those woody ends before cooking. This particular vegetable can be prepared in a number of ways--boiled, steamed, grilled, or roasted. Some of the nutritional benefits are as follows:

*High in folic acid--so all of you pregnant women eat up (plays a part in the prevention of neural tube defects). Approximately one cup provides over half of the recommended daily allowance.

*3 grams of filling fiber per serving. Plus, at less than 40 calories per serving, you may be tempted to "indulge" in 2 or 3 servings at a time.

*Good source of vitamins C, A, B6, and thiamin. Also, about 400 milligrams of potassium per cup (about as much as a small banana!)

Katie Jensen

Fitness and Nutrition Coach

Psycohology, B.S., CSCS

New Study further Proves what we already know About Eating Right

Wed, 06 Jul 2011 15:50:00 -0500

For weight control, it's what we eat that counts

'There's no magic bullet' to avoid packing on pounds, epidemiologist Dr. Walter C. Willett tells NBC's Robert Bazell

View the ling - http://www.msnbc.msn.com/id/43495738/ns/health-diet_and_nutrition/t/weight-control-its-what-we-eat-counts/

Join Fitness Together at the 1st Annual Picture of Health Foundation 5K Walk/Run to Fight Childhood Obesity!

Mon, 13 Jun 2011 09:34:00 -0500

Join Fitness Together at the 1st Annual Picture of Health Foundation 5K Walk/Run to Fight Childhood Obesity!

Childhood Obesity is a very serious threat to our children and their future. Join us in an effort to help families and create community awareness. With your support, we can educate the community and possibly sponsor families to make better lifestyle choices, increase activity, eat better, etc.

In addition to mission trips to provide care to underdeveloped and poverty stricken areas, the Picture of Health (http://www.pohfoundation.org/) is a 501C, non-profit organization dedicated to preventing childhood obesity here at home.

Once again, PLEASE JOIN us! PLEASE TELL OTHERS!

Here is the website to register- http://www.active.com/running/tucker-ga/picture-of-health-foundations-fight-against-childhood-obesity-5k-runwalk-2011

This event is only $20. Kids $10 just to cover costs. If you would like to get your school involved, email Kelly Huggins at kellyhuggins@fitnesstogether.com.

Nutrient Brieft: Mango Madness

Mon, 06 Jun 2011 18:37:00 -0500

Another great fruit that is currently in season—Mangoes!! One of my personal favorites, mango fruit is one of the most popular fruits across the world. Considered a super fruit by many, they contain a number of different vitamins and minerals for just over 100 calories per an entire piece of fruit. Virtually fat free, they make a tasty additional to any snack or meal.

Here are some of the nutritional highlights of this particular produce gem:

Great source of Vitamins A and C, which function to help support vision and immunity, among other benefits.
Good source of Vitamin B6, and contains 4 grams of filling fiber
Over 300 mg of potassium—recommended daily intake is at least 2,000 mg per day.

As always, try to get a variety of fruits and vegetables (among your lean/vegetarian proteins, whole grains, and other food groups). Each different type has different benefits nutritionally, and studies have shown that a colorful plate helps satiate you better than a bland, monochromatic one.

Recipe for Black Bean and Mango Chicken Salad

written by:

CookingLight.com Lime Recipes

Psychology B.S.

Fitness and Nutrition Coach

Client of the Month - June 2011

Fri, 03 Jun 2011 15:44:00 -0500

Why do you like Fitness Together?

I had never previously been able to be consistent with an exercise program. I always knew what I needed to do but, despite my good intentions, never seemed to do it. The structure and accountability that FT provides has enabled me to sustain a program. The friendliness, encouragement and expertise of Dennis, Katie, and Kelly motivate me to achieve results that I never thought I would. While I “complain” to them about how “demanding” they are; in reality, I am very appreciative of their assistance. I enjoy the explanations of why certain exercises are useful and what muscle groups are involved.The amount of knowledge they have is phenomenal. It is a philosophical approach that makes sense.

Tell us some of the results you have achieved:

My physical well being has very much improved. I feel stronger and my endurance increased. I am standing up straighter ( I now hear voices saying “HEAD UP, SHOULDERS BACK, ABS IN.... STRONG AND PROUD”. I am much more aware and respectful of my body. I am eating healthier....never thought that would happen! I have also found that not only am I more confident in my physical well being but also in other areas of my life as well. I approach my work with greater insight into the importance of physical health in regards to mental health and have been recommending exercise more often. That idea of “mind, body, and spirit” all being interconnected is true. Before FT, I just didn’t have the “body” part in order.

Tell us about any hobbies you may have:

Family, friends, and my work are my “hobbies”. I have been actively involved in organized medicine for several years, and this year have been elected President of the Georgia Psychiatric Physicians Association. It is time consuming but very rewarding. It has to do with that idea of “giving back” to my profession and community.

What city and state are you from?

I am actually a native Atlantan. I grew up in the Morningside area before it was a “fashionable in town neighborhood”.

Tell us about your children and/or pets:

I have two children both in Atlanta, a daughter Michelle who is 31 and works in an after school program for Hispanic children and a son, Michael who is 28 and works for a technology company. They both exercise regularly and have been instrumental (nagging) in my starting an exercise program. I kept telling them I just had to find the right situation.

Who is your significant other?

My wife Patty and I are celebrating our 40th anniversary this month. She too has been supportive of my efforts and exercises regularly. She likes to walk Chastain Park. She tells me that I’m “hot” now, and that she likes me for my body.

What is your favorite exercise?

I hate to admit it, but I like planks. How can an exercise that looks so easy be so difficult?

What is your favorite healthy food?

I like yogurt and almonds.

What is your favorite “bad” food?

I love anything fried and everything chocolate.

What is your profession? How Long?

I am a psychiatrist in private practice in Atlanta for 33 years.

What is your favorite movie?

I liked the Matrix...made me think. The sequels, however, were terrible. Also liked Three Amigos and My Cousin Vinny (both silly and fun).

How did you discover Fitness Together?

I was “searching” and have a cousin who has been coming to FT. He recommended it...and, as it is said, “the rest is history”.

BUSTED: Toning Shoes (Shape-Ups, MBTs and EasyTones) will Shape and Tone!

Mon, 16 May 2011 08:30:00 -0500

To think that Shake Weight is the worse fitness product ever could be an overstatement when compared to Shape-Ups, MBTs and EasyTones. You know what shoes I’m talking about; they’re those ugly shoes, with thick soles, and extra cushioning. They reportedly “tone muscles”, help you “burn calories”, and “improve posture”. Even worse, they claim that they will “… work your hamstrings and calves up to 11% harder. And tone your butt up to 28% more than regular sneakers just by walking.” That’s quite a claim (article info from ACE Fitness).

Fortunately, researchers at the American Council of Exercise released a press release back in July 2010, stating that “no evidence to suggest that these shoes help wearers exercise more intensely, burn more calories or improve muscle tone or strength”. This is based on a study they did on the shoes from unbiased researchers who did treadmill tests with all toning-shoes compared to regular running shoes.

Though this information has been out for some time, this is not going to stop them from marketing the shoes as being the best thing since sliced bread. In particular, Skechers has employed the star power of Kim Kardashian and well-known athletes such as Joe Montana, Wayne Gretzky, and other past professional athletes. What’s laughable is that Kim “fires” her personal trainer (who is shirtless, good looking, and more than flirty with Kim, which brings up the flawed stereotypes of personal trainers) in the commercial (which originally aired during at the time of the Super Bowl). Yeah right!

Anyway, not even the star power of Kim K. can bring back the diminished sales of the shoes. That’s why Skechers is throwing out everything thing they can to get sales back up with the barrage of athletes they have had in the commercials recently (related article on shoe sales collapse), which is the only reason I’m writing about it. I don’t want to pick on just Shape-Ups, but they are the most marketed. Here are a few things to consider about why any of these shoes do not shape or tone you more:

It’s too easy- Any time there is a fitness product that claims you will get greater benefit with less work is bull (read MYTH: Exercise is Easy). If you want to get fit, get toned, lose weight, or whatever, you have to work hard. Nothing in life worth having comes easy! It’s a cliché, but very true.

Studies funded by Manufacturer: Any time you see a product claim, check the source. Even if the study was done at a university or clinic, you have to check who funded it. If the manufacturer funded it, watch out! Just like they can find athletes that will say anything for a buck, likewise they can find researchers that will say anything for a buck. Thankfully, we will sometimes get a study funded by an unbiased, non-profit organization like ACE Fitness, who puts the consumer ahead of the dollar.

Walking and Cardio exercise Doesn’t Tone: The claim is, just by walking in these shoes you will improve muscle tone. Unfortunately, cardiovascular exercise tones muscles a very minimal amount. You have to perform anaerobic, weight-bearing exercises that will hit Type II muscle fibers to get improvements in muscle tone. You may get sore from wearing these shoes the first few days of wearing them, however, that’s because the surface is different. This is the case when you wear any shoe that is different, just like high-heels or sandals. Just because this happens, it doesn’t mean it’s going to tone up the hamstrings or butt more.

No full Range of Motion (ROM): In order to “hit” the hamstrings and the gluteus maximus (the muscle of the butt) you have to lengthen and shorten the muscle fiber fully. This will not occur if you’re walking or running. Instead, you have to do exercises like squats and leg-presses to tone these muscles. In these exercises, your knee and hips actually bend at the joint in a greater ROM. In order to have continual progression, you also have to change up your exercises, number of reps, resistance loads, etc.

Can’t change everybody’s opinion, even when they’re opinion is disputed by facts!

Unfortunately, I know that there are a large number of people who cannot be convinced that these shoes are worthless as to their claims. The only upside of purchasing these shoes is that if you’re inactive it may get you active. However, the claims are misleading and misinforming, which only further confuses the marketplace as to what it truly takes to get you fit. If I could give any suggestion to you, don’t ever be sold on a product. Instead, be sold on a lifestyle that includes all facets of fitness and health. Fitness products do not get you in shape. It’s the method that is applied that works.

Celebrity Endorsements don’t make products Credible

Also, please consider that just because a product is endorsed by a celebrity or athlete, doesn’t mean the product is credible. They are not fitness experts and simply go to the money. As much respect I have for some of the athletes, it’s tragic they would endorse such products. Even the so-called “fitness celebs” you have to question. I will address fitness-celebs in an upcoming article “Celebrit-ism in Fitness”.

Nutrient Brief: Lively Limes

Tue, 03 May 2011 18:26:00 -0500

With spring comes May, with May comes Cinco De Mayo, and with Cinco De Mayo comes "mas cervezas". It's a favorite past time of the United States and an excuse to drink anything with a little piece of lime adorning the rim. Though it is true that a Corona just taste better with the compliment of the citrus (and let's not forget those great mojitos), we don't have to drink to enjoy the benefits of this zesty fruit.

Limes are great served with with fish and poultry. You can cooked sliced lime on top of dishes or use the juices (maybe combine with other juices) to flavor food and keep the dish juicy. At this time of year, lime and cilantro go well together to create salsa.

Here are some interesting facts about Limes.

One small lime can contain over a third of your required vitamin c, small amounts of iron and even calcium.

Limes are in peek season from May through August but are still available any time of the year.

Dampened with water and stored in a plastic bag, limes will stay fresh in the refrigerator for over a month and even longer if frozen.

During the 18th century, British sailors carried limes with them on long voyages to avoid developing scurvy. Hence the nickname "Limeys".

written by Dennis Sluder, NPTI, FT Fitness/Nutrition Coach

BUSTED: Calorie In... Calorie Out!

Tue, 03 May 2011 17:51:00 -0500

There is no greater myth that has been perpetuated than, eat less calories than you use to lose weight. In its simplicity, this sounds true. However, we have made this too simple. Here's a question for you: If all that matters is calories, would it be just as good to eat 1,500 calories of chocolate chips cookies as it would be to consume 1,500 calories of lean proteins, fruits and vegetables?

A calorie is nothing more than a measurement of heat. As a matter of fact, by definition, it is the amount of energy needed to raise the temperature of 1 gram of water to 1 °C. That's all it is, nothing more. You can have two foods of the same caloric content, but how they breakdown and their nutrient value can vary greatly.

I remember when I was in high school chemistry class the teacher had us take a potato chip and burn it. Though it took a few seconds, the chip burst into flames and disintegrated. The purpose of the exercise was to demonstrate The First Law of Thermodynamics. You are probably going to hear more about this in the news in due time, as there is a video on YouTube called Sugar: The Bitter Truth! (short version). I wrote about The First Law of Thermodynamics in a book called The Power of Champions back in 2004 (article title- "Burn Fat by Eating More").

The First Law of Thermodynamics states that energy can neither be created nor destroyed – only converted from one form to another. When we eat food, you are basically transforming food into energy for your body. In order to do that, we use energy to break down food. Kind of ironic, isn’t it? We measure this energy in kilocalories, or to make it simple, just calories.

Not all calories are the same

We can’t argue that 1 calorie doesn’t equal 1 calorie. It does. That’s like asking, “What weighs more, a ton of feathers or a ton of bricks?” They both weigh the same, but there are a lot more feathers than bricks. Once again though, the amount of energy that is needed to breakdown different foods that have the same amount of energy can vary greatly.

To give you an example, I want you to think of the difference between burning a piece of cardboard and a piece of wood. Imagine that they are equal in the amount of “calories” they have. Which would burn faster, the cardboard or the piece of wood? Even though they both have the same amount of energy, the cardboard would burn much faster. Why? Because the amount of energy required to break down the cardboard (for various reasons) does not have to be as great. It simply breaks down easier!

Just like the potato chip I mentioned earlier, it burned up quickly. Try taking a piece of raw broccoli and doing the same thing; you would have to hold the flame to it. (Please don’t try this, just take my word for it). Compare the potato chip to the broccoli – which do you think will digest faster?

Understanding the Thermic Effect of Food

This process is called the Thermic Effect of Food (TEF). TEF is the amount of energy needed to digest, absorb, transport, and store food. In other words, you use a certain amount of calories in digestion alone. The amount of calories you use on average is approximately 10% of calories ingested. However, proteins and fiber can be greater than that. Eating a lean chicken breast can be as high as 25%. In other words, for every 100 calories in the chicken breast, you could use 25 calories in digestion alone. On the other hand, if you eat high glycemic carbohydrates, like a cookie, it can almost be nil.

Eat Less – Destroy your Metabolism

Unfortunately, you have been led to believe that depriving yourself of food (that is calories) will optimize our weight loss efforts. We hear this from weight-loss centers, infomercials, and magazine articles from so called fitness celebrities and the like. Weight loss might initially be achieved, but weight is nothing more than gravity pulling an object toward Earth. Most of the initial weight you lose is water and food in the digestive tract (that gets eliminated during dieting or fasting). Once you begin decreasing carbohydrate energy, you begin utilizing proteins as a source of energy (the hormone cortisol allows this to happen). By eating less, it’s really not fat you’re losing but muscle! (Read MYTH: Lose 10 pounds in 10 Days.) Your body is stressed and not getting enough energy, so your hormones will begin to also shift in a manner to decrease your metabolism. As this happens, you’re also losing muscle which causes weight loss, but slows down your metabolism as well. The end result is that you gain the weight back! Read my article - MYTH: Eat Less to Lose Weight!

Going back to Physics! If you were burning wood in a fireplace and the wood starts to go down, what happens to the fire? The fire starts to disappear. It loses heat! So, what do you have to do to get the fire burning again? Answer: add more wood right! If you add too much wood though, while the fire is down, you will stifle the fire. This is how many people eat. If you eat this way, you may not even have a fire to stifle.

Eat often – Eat Light- Lose Weight the Right Way!

Now, what does that really mean? It means you need to eat regularly throughout the day to keep burning calories efficiently. This is called supportive eating, as opposed to going on a diet! By eating regular meals throughout the day (starting with breakfast) you are constantly providing fuel to your metabolism, your body. This keeps your thermogenic engine burning. This is also where you heard about the “eat every 3 to 4 hours”. However, you still have to eat the right kinds of foods with the right consistency. Remember, not all calories are the same.

Caloric Deficit should come from Exercise If you want to lose weight, yes, you need to use more calories than you ingest. However, this must be achieved through exercise, not diet alone. You need a certain amount of calories to maintain your body's basic needs (known as resting metabolic rate). By doing so, you will not use muscle as a source of energy. Through exercise, you rev up your metabolism by doing it and through Excess Post Oxygen Consumption (the immediate effect) and through physiological changes in hormones and cellular change (the chronic effect). Just make sure your exercise is vigorous. Read MYTH: Exercise is Easy! By doing vigorous exercise, over time you will create a higher set-point metabolism. If you don't believe this, just ask Michael Phelps - NYPost article on Michael Phelps diet. Vigorous exercisers eat more and stay lean! Okay... I hope my argument makes sense. If not, I will keep trying. Just know that it's not just about calories in and calories out if you want to lose weight and KEEP it off. You still have to eat the right kind of food, eat regularly though out the day, and exercise.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Client of Month - David Votta - Fitness Together North Buckhead (Atlanta)

Mon, 02 May 2011 17:13:00 -0500

Why do you like Fitness Together?

I like the one on one session in a setting in which no one else is watching you, unlike at the gym. You're not having to wait on a piece of equipment and your trainer actually knows before hand (weeks at a time) what exactly you will being doing routine wise.

Tell us some of the results

you have achieved:

I had been working out on my own for a couple of years on and off, so I thought I was in good shape, but I lacked the definition because I was always working the same muscle groups. Now that its springtime I am wearing short sleeve shirts and shorts and people really notice the definition in my arms and legs.

Tell us about any hobbies you may have:

Now I would have to say fitness is my hobby because I am always doing something around that. But when I am not, my most favorite thing to do is hang out with my Golden Retriever. I volunteer with Adopt-A-Golden Atlanta and help foster abandoned dogs. Also, building a wine collection. I enjoy collecting (and of course drinking) wine that I have tasted while doing winery tours on my vacations.

What city and state are you from?

I was born in Northern Virginia, outside the metro DC area.

Tell us about your children and/or pets:

I have a Golden Retriever name King. He is what we call a “permanent foster” due to his medical issues. King make’s certain no children enter my house.

What is your favorite exercise?

Squats…No, not really; but I can certainly see the benefits of them!

What is your favorite healthy food?

Fresh fruit, though I am very partial to pineapple.

What is your favorite “bad” food?

Chocolate Chip Cookies…why, do you have one for me?

What is your profession? How Long?

I am an HR professional for a large hospital. It’s more of an analytical role as it relates to budgets, staffing, and special projects. I have been at the hospital now for 13 years.

What is your favorite movie?

August Rush

How did you discover Fitness Together?

I was fortunate to hear about FT through a Groupon offer they did. Of course I checked them out and found Kelly’s CNN video. I was fortunate that his FT location was right by my office. Dennis & Katie are both excellent trainers and I have a lot of fun training with them, sure I groan at times, but it’s well worth it!

Nutrient Brief: Mouth-Watering Watermelon

Mon, 25 Apr 2011 08:25:00 -0500

With most of the cool winter weather behind us, the wet heat of another Atlanta summer is fast approaching. Summer brings with it a few patriotic holidays, most of which are celebrated with some festive outdoor barbeques. What fruit first comes to mind when thinking of these summer bashes? Watermelons of course!

Not only are they a sweet finish to any summer meal, but they are composed of 92% water so watermelons are also a great way to keep you hydrated (especially if you are not a fan of guzzling water all day). For less than 50 calories, you get a full cup of diced, juicy fruit. Some of the other benefits of watermelons include:

*Great source of vitamins A (beta-carotene), C and B6

*More lycopene than in tomatoes—an antioxidant that helps protect cells against free radical damage and has actually been studied in humans as a cancer-preventing compound

*Mildly anti-inflammatory, so melons can be part of a great workout recovery snack!

As an aside, I would also like to make a quick comment on the glycemic impact on this, and other fruits. At Fitness Together we constantly hear questions about all kinds of nutritional claims, whether from popular fad diets or from credible sources. One of the common questions is something to the effect of “Is it ok to eat fruit since it is mostly sugar?” Our answer is almost always a resounding YES!

Yes, fruit is mostly composed of fructose, a sugar naturally found mostly in fruits and vegetables. A fruit like watermelons is also considered high on the glycemic index scale because the carbohydrates found in it will increase you blood sugar quickly thus causing insulin levels to spike. Ideally, you do not want to have high and low points in your blood sugar, but a level amount throughout the day.

That being said, the glycemic load of watermelons is actually very low! What is the difference? The glycemic index is based on how 50 grams of a particular carbohydrate found in a given type of food effects your blood sugar, but the glycemic load takes into account a particular serving size. For a one-cup serving of watermelon, you are only going to consume approximately 10-12 grams of carbohydrates. This makes the actual impact on raising your blood sugar much lower.

All the technical mumbo jumbo aside—eating fruit is good for you! Any “diet” that does not allow you a vast array of fruits and vegetables is going to deprive you of some of the vitamins and minerals your body needs to function optimally. As a diabetic you may need to be a little more sensitive to how certain foods impact blood sugar and insulin secretion and be sure to pair fruits with protein to decrease any possible spike, but for the average individual the small amounts of natural sugar in fruits and vegetables is not going to make you fat or cause you to have the highs and lows that synthetic sugar (like in a candy bar) can cause. More than anything, adding in more fresh produce into your diet will help with weight loss as opposed to hinder it!

Katie Jensen, CSCS

Fitness/Nutrition Coach

Beat the Heat!

Sat, 23 Apr 2011 07:21:00 -0500

Maintaining a healthy body temperature is vital to prevent injuries and to keep energy levels up. Even more so, at this time of year, you have to take extra precaution. I'm going to provide you with a few tips, some of them are obvious:  

1. DRINK WATER- Bet you didn't think I was going to say that did you! The key to preventing dehydration is to be hydrated before you get started. All cells (even fat cells) have and need water. The hotter the temperature, the more water you will need to keep body temperature down.

Combine heat with humidity and you have another problem. The more humid the air (just like in Atlanta, GA), the more you perspire. Perspiring alone will not keep you cool if it can't evaporate, this is the dilemma with humidity. If you can't evaporate efficiently, your body sweats even more in an effort to keep your body temperature in check. (FYI- A mechanism in the brain called the hypothalumus regulates all this. Think of it as a thermostat). Therefore, in conjunction to drinking 2 quarts a day, you should plan on doubling that amount (maybe even more) when you're outdoors. As a matter of fact, you should drink a quart of water before you start any activity.

To ensure you hydrate enough after your run, activity, or sport, you should weigh yourself before you go. For every pound you lost during the activity, you should drink 16 ounces of water. Sorry, the weight loss is not fat and is strictly water. For you parents, make sure your coaches and athletic trainers are monitoring this closely with your child.

Yes, before I'm asked, you can drink water substitutes like Powerade, Gatorade, Propel, etc. It is in hot climates that these drinks were originally designed. Honestly, it is the only time I might drink them. Though you may not need "power" drinks, it makes more sense to drink them if you're determined not to drink water.

At the end of the day it is important to remember that you wouldn't drive your car without radiator fluid. Your car would over heat. Good news is, your car doesn't constantly lose water. However, you do! So, drink up!

2. Wick Clothing- It is ideal to wear clothing that wicks away moisture. Most athletic clothing lines have this technology. In particular, Under Armour (not a promo) has made a bundle on selling clothes designed to wick moisture for training purposes. Nike, Addidas, Reebok, et cetera, makes clothing that wicks moisture ranging from basketball to golf. Versus moisture absorbing into the clothing, this type of clothing allows the moisture you create to actually evaporate better.

3. Wear light/bright clothing- Even if you wear clothing made out of cotton, the lighter in weight and the brighter the color, the better. Less weight means less absorption into the clothing. The brighter colors reflect the sun's rays better, thus less absorption of heat.   

4. Stay in the Shade (or stay inside)- Staying in the shade may be hard to do at all times, however, most parks have plenty of shade. Where you may get into trouble is on the ball field. At ball fields, it would be very ideal to have canopies or something that can provide shade. It may not seem like much, but the shade can be very helpful in fighting heat.

  5. Take a Cool Shower- Once you're done with your workout, it would be a good idea to take a cool shower. Taking a cool shower doesn't cure dehydration, but it can help when you get heated. Not to mention, it would be a good idea just so you don't stink! It can also prevent acne, rashes, and other skin irritations that may become more prevalent as a result of getting sweaty.   As always, train safe and stay hydrated!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

MYTH: Eat Less to Lose Weight

Tue, 19 Apr 2011 05:44:00 -0500

Unfortunately, you have been led to believe that depriving yourself of food (that is calories) will optimize our weight loss efforts. When you hear things like, "calorie in, calorie out" you may deprive yourself of food to lose weight. Though losing weight is what may have initially achieved, it's not fat weight that you're losing.

What are you Losing? Once again, weight loss might initially be achieved, but weight is nothing more than gravity pulling an object toward Earth. Most of the initial weight you lose is water and food in the digestive tract (that gets eliminated during dieting or fasting). Once you begin decreasing carbohydrate energy, you begin utilizing proteins as a source of energy (the hormone cortisol allows this to happen). By eating less, it’s muscle you’re losing! Your body is stressed and not getting enough energy, so your hormones will begin to also shift in a manner to decrease your metabolism. As this happens, you’re also losing muscle which causes weight loss, but slows down your metabolism as well. The end result is that you gain the weight back! But you don't necessarily have to go on a diet in order to suffer from weight gain (sounds contradictory doesn't it?). It could be just a matter of habit for you. As a consultant, most people I have encountered, who have a "weight" problem don't eat enough.

Do you eat like a Sumo Wrestler?

Even if you're not on a "diet", you may eat like a sumo wrestler. At least a lot of people I have consulted eat similar to sumo wrestlers. You think they eat all day long right? Quite the contrary, sumo wrestlers skip breakfast so they will consume more at the end of the day. By skipping breakfast and eating only two to three times per day, they actually consume more calories than if they ate all day long. The same is true for you! Sumo wrestlers manipulate their diet this way in order to consume more calories. You manipulate it thinking you're consuming less calories. In the process of getting too many calories at the end of the day, you're also destroying your metabolism. A side effect that the sumo wrestler was benefiting from, but was not aware.

Link to the - Sumo Wrestlers Diet

Eat Less – Destroy your Metabolism by Hormonal Shifts

If you don't eat enough food (particularly carbohydrates) throughout the day, you will secrete cortisol in order to breakdown muscle protein and store fat. By eating less, it’s really not fat you’re losing but muscle! Your body is stressed and not getting enough energy, so your hormones will begin to also shift in a manner to decrease your metabolism. As this happens, you’re also losing muscle which causes weight loss, but slows down your metabolism as well. Without getting into too much detail, other hormones such has thyroxine (your metabolism hormone) also gets fouled up (one of the reasons so many women are on synthroid). The end result is that you gain the weight back! You're body acquires a set point metabolism. It slows down and shifts in a manner to store as much fat as it can thinking you are starving.

Now, what does that really mean? It means you need to eat regularly throughout the day to keep burning calories efficiently. This is called supportive eating! By eating regular meals throughout the day (starting with breakfast) you are constantly providing fuel to your metabolism, your body. Your hormone levels stay at healthy levels, plus you keep your muscle. This keeps your thermogenic engine burning. This is also where you heard about the “eat every 3 to 4 hours”. However, you still have to eat the right kinds of foods with the right consistency.

For my last shot at this- Let's look at Physics

Let me try this analogy. If you were burning wood in a fireplace and the wood starts to go down, what happens to the fire? The fire starts to disappear, yes? It also loses heat! So, what do you have to do to get the fire burning again? Answer: add more wood! If you add too much wood though, while the fire is down, you will stifle the fire. This is how many people eat. If you eat this way, you may not even have a fire to stifle. Think of your body like a fireplace. You have to keep adding food in order to keep the fire burning.

So, with that said, whether you want to lose weight or keep weight off, eat for goodness sake. It's okay! Food is good for you, so long as it's not junk-food or crap!

Nutrient Brief: Super Strawberries

Mon, 11 Apr 2011 14:55:00 -0500

Nutrient Brief: Strawberries

*1 cup contains 136% of the recommended daily intake of Vitamin C

*Excellent source of manganese and fiber, as well as a variety of B vitamins

*Only about 43 calories per cup (so you don’t have to feel guilty about eating more!)

Katie Jensen, CSCS

Fitness and Nutrition Coach

FT Trainer Runs First Half Marathon

Fri, 01 Apr 2011 07:43:00 -0500

On March 20th, 2011, the Georgia Publix Marathon and Half Marathon was in action. One of our very own, Katie Jensen, fitness coach from Fitness Together North Buckhead participated in her first half marathon. She completed it in great time, 2 hours 7 minutes. That puts her on pace right at 9.7 minutes per mile. Considering it was her first half marathon, that's really good.

I asked Katie, if there were one thing she would suggest to prepare for a half marathon or marathon, what would it be? "No question... you have to give yourself plenty of time to prepare!" She's right! Too often someone will tell me they want to run a marathon and it's next month, yet they haven't ran more than a couple miles. Katie created a 17-week program to get her fully prepared. Bare in mind she was already a runner doing 5K's and 10K's.

Katie continued with her suggestions, "... the other thing is to make sure you get plenty to eat, drink plenty of water, and include resistance training." To often runners are under the belief that all they need to do is run. However, just like any athlete, you need to incorporate different modalities of fitness and nutrition. This is especially important to prevent chronic injuries.

If I were to provide any word of caution, do not do a half marathon or marathon for the sake of trying to lose weight. Running can actually be counterproductive to you being able to lose weight. You may lose weight at first, however, in time you will plateau if all you do is run. Furthermore, if you are considerably overweight, that excess weight creates a lot of force and trauma to the body with each step you take. This leads to acute and chronic injuries. The chronic injuries may not show until months later.

One of our client's, Tiffany Hunt, also ran the Publix Half Marathon. We have had quite a few clients get involved in half and full marathons. We are proud of all of them. Long distance running events test your endurance and will. Though I personally don't do them, I do like 5K's. If you have never done a running event before, I suggest that you start with something like a 5K instead of going straight to a marathon.

written by: Kelly Huggins, A-CPT Exercise Science, B.S. NPTI Instructor Fitness Together - Fitness/Nutrition Coach

Join us for Susan G. Komen 5K, May 7th at Atlantic Station

Wed, 30 Mar 2011 08:47:00 -0500

May 7th, 2010, the FT gang is rounding up some participants for the Susan G. Race for the Cure. You have the option of doing the Family 1 mile Walk or 5K Run/Walk. If interested, register here- Susan G. Komen Race for the Cure.

Just as I had green t-shirts made for ShamRock N Roll, I plan on having pink t-shirts made for this event. If you want a t-shirt, e-mail me at ftnorthbuckhead@fitnesstogether.com.

Improve your Golf Game!

Tue, 29 Mar 2011 08:11:00 -0500

The days of believing lifting weights will slow down your golf swing or upset your rhythm are finally over. The truth is strength training can be beneficial for every aspect of your game and also help to improve your endurance from the first tee to the 18th. As a matter of fact, strength training contributes to stamina. Here are some solutions to your golf game.

* Add more distance- Strengthening the trapezius and latissimus dorsi will increase club head speed and add initial yards onto your drive.

* Lose the shanks- Balance training with added resistance will ensure an even strike so the club doesn't lead or fall behind the ball at the point of impact causing a shift in direction

* Command the sand- Power generated from the legs and core will pull the ball out of a stubborn situation so you don't have to compensate with your arms or injure your wrist.

*Add Stabilization Exercises- Adding exercises that incorporates more of your trunk muscles (a.k.a. core), will help you with consistency and controlling the club better.

*Change it up- One of the most common mistakes golfers make in golf conditioning is doing the same exercises over and over again. You must have a progressive and periodized program (just like the pros).

At Fitness Together we can show you the secrets that will drastically improve your game! To give you a hint, we are the only facility in the area that has a dual-stack functional trainer. We also utilize discs, stability balls, foam rollers, and Bosus. Ask about our Golf Conditioning Program.

Dennis Sluder

NPTI Certified Trainer

Nutrition Coach

Nutrient Brief: Cucumbers are Cool!

Tue, 29 Mar 2011 07:41:00 -0500

As soon as clients step in the door at Fitness Together we offer them a bottle of water. So many of us do not stay hydrated enough throughout the day, but the good news is you can add to that intake by ingesting foods high in water content to supplement the traditional swig from a bottle or glass. Cucumbers perfectly fit the bill to help keep you hydrated, especially as we enter into the upcoming sweltering summer months when it is even more important to replace lost fluids. Add some sliced cucumber to a salad or sandwich, or just eat it in spears with some hummus.

What may come as a surprise is that there is more to cucumbers than just a little bit of seeds and some water. Besides being used topically (such as using slices on your eyes to reduce puffiness), they have a number of benefits for reducing swelling and enhancing your complexion by eating the vegetable or drinking its juice, as well. In addition, here are some of the other great benefits of this very low calorie veggie:

*Vitamin C—1 cup has just fewer than 10% of suggested daily requirement

*Fiber—while there are many processed sources of fiber, it is best to get it from natural food sources, but it is mostly found in the skin so peeling reduces this benefit

*Minerals silica, magnesium, and potassium—silica is found to have benefits for healthy connective tissue (tendons, ligaments, cartilage)

The combination of benefits from the water content to the fiber may also prove useful in reducing blood pressure, as well. So remember this humble vegetable in your weekly meal planning this spring.

written by:

Psychology B.S.

Fitness and Nutrition Coach

Teen Fitness Program Endorsement - Josh Gill

Thu, 24 Mar 2011 07:36:00 -0500

"My name is Joshua Gill and the summer before my freshman year of college, I decided that I wanted to start some good, lifelong, eating habits and a workout routine that would help me to lose weight and tone up. A neighbor suggested that I try Fitness Together.

I took their advice and I, along with my mother, signed up for the workout and nutrition program at Fitness Together. When I began, I met with the trainers and we discussed my goals for the program and what sort of habits I wanted to cultivate to help me maintain a healthy lifestyle. The trainers were extremely encouraging and helped create a nutrition program and workout routine catered specifically to my needs and goals.

Throughout the program I made steady progress in losing weight and gaining muscle. While at first the results were not drastic, eventually, by maintaining the habits I learned at Fitness Together, I went from 210 lbs at the beginning of the summer, to 178lbs at the beginning of my second semester of college. I feel healthier, stronger, more energetic, and I am a lot more satisfied with my physical appearance as well.

The trainers at Fitness Together are great. They work hard to help me maintain and pursue my goals and are always happy to have me come in and work out when I come home from college over the holidays. I would definitely recommend Fitness Together to anyone who is seeking to create and maintain a healthy lifestyle and to not only lose weight, but to keep that weight from coming back. The process is not quick, nor is it incredibly easy, but if you work at it and listen to the advice the trainers give, you will get results worth working for."

~Josh Gill, Eagle Scout and student at Baylor University

MYTH: Whole Eggs (yolks) are Bad for You!

Mon, 07 Mar 2011 06:56:00 -0600

Eggs have taken a beating (no pun intended) for the fact they have cholesterol in them. This has caused a trend of egg-white only consumers.

Yes, it's true, they do have cholesterol. The standard egg was once approximately 210 milligrams, however, the most recent studies has it around 185 milligrams. Still, this puts you real close to the recommended upper intake of 300 milligrams that has been recommended by the American Heart Association. If you already have high cholesterol, they recommend 200 mg. However, we have to be careful here.

Admittedly, the AHA states that a diet high in saturated fat is the primary culprit you have to watch for in your diet to avoid raising cholesterol. Fact is, you don't need cholesterol or saturated fat in your diet at all. Your body will create its own cholesterol needs in the liver. When you get too much saturated fat, this fat can convert in cholesterol in the body in the form of LDL's (low-density lipoproteins), which is also known as the "bad cholesterol".

With that said, you can still be led to believe that eggs are bad for you. However, let's address some other facts about eggs:

Eggs yolks have essential nutrients: Let's begin with polyunsaturated fats Omega-3 and Omega-6 fatty acids which have been shown to decrease blood-serum cholesterol and increase HDL's (the good cholesterol). You need these fats in your diet as you do not create them in your body. Then you have Vitamin A, E, and D. These fat soluble vitamins are most absorbed in animal fat as opposed to plant based fat. The most recent estimates have shown that Vitamin D has increased in the yolk as much as 17.5 mg to make it 41 mg for one egg. You also have a good amount of B12 for energy metabolism. Then there is Riboflavin, Folate, and Pantothentic Acid. In addition, it has Choline which reduces homocysteines in your blood (an inflammatory marker that increases the chance of a heart attack), plus very high in Selenium which supports your immune system and works symbiotically with Vitamin E.

Protein is in the Yolk: If you're under the belief that all the protein is in the egg whites, you're mistaken. Though there is a little more protein in egg whites, you need to consume the yolks in order to balance out the essential amino acids required in you diet. In other words, the egg yolks and egg whites together is what creates a complete protein. So high in protein in fact, it is considered to be the most complete protein and highest in bioavailability of all foods in the human diet.

Food Cholesterol doesn't increase blood cholesterol necessarily: Studies have shown that the consumption of cholesterol is less of a concern to raise cholesterol than saturated fat. Studies show that egg eaters generally have less blood-serum cholesterol, so long as you avoid other foods high in saturated fats. Other foods high in saturated fats would be standard beef, foods fried in oil, or lathered in butter or margarine. Of course, you can't forget about all the process foods that are high in trans-fats. Your liver converts these fats into cholesterol in order to deal with the overwhelm of fats. Most people can handle the cholesterol in eggs though and the saturated fat content will not put you through the roof.

So, there you have it. Whole eggs aren't so bad afterall. Quite the contrary, egg yolks are good for you and can actually improve cardiovascular health. Bare in mind, that one to two egg yolks in the day is okay so long as you have an overall low saturated fat diet. When preparing eggs, eat them boiled or if fried, use a light amount of olive oil instead of butter or margarine. While you're at it, throw in some onions, mushrooms, or any vegetable you want to make it even better for you.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

The Time Barrier!

Mon, 07 Mar 2011 06:40:00 -0600

When people are asked, "what is the number one barrier to achieve your fitness goals?", the number one answer that is given is... "Time".

Fact is, there are only 24 hours in a day. At least one-third of it we spend sleeping (some less than others) and for most adults another third is spent at work (some more than others). Then you're left with the amount of time you do have spent doing chores and errands. If you have kids, you're running them to school, ball practice, and dance class. On top of it all, this is all freaking stressful. After all that, you don't feel like doing anything else! Trust me. I get it!

However, you have to get out of that paradigm. At the risk of sounding obtuse, I bet if you really tried you would find you actually have time. You may have to let go of a thing or two in order to make it work. As some of you read this I know you're saying, "I really don't have the time!"

If you're stuck in that paradigm, I can't do anything to convince you any different. You have to have an open mind to be persuaded. My argument is that it's not time that's the barrier, it's time management and fear. To understand how to get out of this conundrum here are some questions for you.

Do you spend too much time doing things that can wait or don't matter? One of the most common traps people get themselves caught into is thinking that everything is going to fall apart if they take time for themselves. In particular, I think about the work-a-holic. Seriously, do you need to be at work from 7:00 am to 7:00 pm? I'm sure that a couple of times a week you can spare coming in a little later if you can get your workout done in the morning. On the other hand, you may be able to leave a little early a couple of days a week to go exercise after work. What you have to keep in mind is that when you take time for yourself, you actually get more done with less stress and less time. Why? Because you are more focused and you have more energy, you get more done is less time (read The Making of the Corporate Athlete).

How much time do you spend watching TV and spend online?

The statistics are becoming worse as to the amount of time spent watching television. American adults spend on average 3 hours a day in front of the tube (children approximately 4 hours). Couple that with the amount time you spend online (for non-business reasons) playing on social networks, playing games, checking email, or just general surfing, you will find plenty of time to get into an exercise program.

Do you fear failure?

Often times, I discover that most people don't even get started because they fear failure. You say to yourself, "I don't want to spend all this time working out and not get results." What you have to keep in mind is that gets you no where. You also have to prioritize why you get into a fitness program. It's not just to look good, but to decrease stress, improve your health, et cetera. Make that your focus and the aesthetic results will come. Just like making a deposit into your savings account, with each exercise deposit you make, the greater the asset created. However, you have to be consistent. Stop shooting to win the great weight loss lottery or six-pack abs in 6 minutes. Instead, dedicate yourself to a lifetime goal of fitness and health.

Here's a Couple of Tips to Break the Time Barrier

Schedule your exercise session and stick to it!

As self-promotional as this may sound, this is the reason why the personal training industry has boomed in recent times. By scheduling (and investing) a session with a personal trainer greatly increases the likelihood that you will show up. It was just like how I paid my way through college. Whereas in high school I was barely passing, in college I graduated with honors. Why? I paid for it. By investing into it, you're going to show up to class.

Even if you don't have a trainer, you still need to schedule a time to exercise. Don't break away from the appointment unless it is a real emergency. Remember, you may have to let go of a thing or two to make it work.

Be Careful of All-or-Nothing

For you perfectionists out there, be mindful that no masterpiece is made over night. Also keep in mind that there are no quick fixes. Just like the lottery winner who wins a lot of money, they lose it all in short time. When you earn it, you learn it. When you go all or nothing, you will inevitably fail. You may get what you think are results, but you don't create the habit. If you don't create the habit, you will lose everything you thought you had gained. That is, if you gained anything at all. Most of the time when you go all-or-nothing, you get tired, over-stressed, and gain nothing. Once again, kind of like how you may play the lottery, but you never win.

It's a life law that nothing in life you want to achieve comes easy, but that doesn't mean it's impossible. At the end of the day, if you continue to make excuses about not having enough time you will never get what you want. What you have to do is just come up with a better strategy. Of course, sometimes you may need a little help in creating that strategy and sticking to it. Hint , hint!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Nutrient Brief - Poppin Peppers

Tue, 27 Sep 2011 07:29:00 -0500

The bell pepper comes in an assortment of colors and varieties. The most common is green, however, red and yellow are also very popular and even sweeter.

Bell peppers are available year round and are abundant in vitamin C. One small green bell pepper will yield 60mg of Vitamin C, which meets your minimum daily requirement. However, the red and yellow peppers have as much as 135mg or more. Colors often define what type of nutrients are in a vegetable. For example, red peppers also have higher amounts of vitamin A compared to the green and yellow bell peppers. Yellow has the highest vitamin C content.

Bell peppers are also an excellent source of dietary fiber. I love to eat them raw (by itself), on salads, and even on my sandwiches. However, another popular way to prepare them is roast them which helps maintain their nutrients.

Written by:
Kelly Huggins
Exercise Science, B.S

ChooseMyPlate.gov: The Good, the Bad, and the Ugly

Mon, 06 Jun 2011 18:42:00 -0500

ChooseMyPlate.gov: The Good, the Bad, and the Ugly

Just recently, the USDA released it's new food guidelines called 'My Plate' (go to ChooseMyFoodPlate.gov) which replaces The Food Pyramid. As quick as the new guidelines are released, there has already been an abundance of advocacy and criticism. Not to be one without an opinion, I will share the good, the bad, and the ugly of the new recommendations.

The Good

To begin, I like the new image of the the plate divided into quadrants. It's easier to understand than the pyramid. Most of the emphasis is on real food types and less on process foods. It's not much different than what most fitness professionals advocate which has been to divide your plate into 1/3's; starchy carb, fibrous carb, and lean protein. Even better, I like the emphasis that half of your food consumption is real fruits and vegetables (no pill or juice can replace fruits and vegetables).

When you go the website, you will get a description of Grains. The emphasis is on whole grains as opposed to refined grains. I like the fact that they mention quinoa, amaranth, and barley as alternatives as opposed to just wheat based products.

Overall, the website ChooseMyFoodPlate.gov is easy to navigate and has new tools for tracking food intake, exercise, and guidance for schools and parents. The message is consistent with, 'stay away from processed foods, sugary drinks, and get more exercise'. In an effort to combat obesity, I couldn't agree more.

The Bad

Though more alternatives are being mentioned in the grains category, there is still too much emphasis to consume grains. Understandably, this is supported by the USDA which is led by a gigantic food lobby. In particular, wheat grain is usually processed with added sugars, food dyes, and often contain gluten. More emphasis needs to be placed on overall health of our food which has implications not only in obesity, but behavior, digestive maladies, allergies, etc. It would also help to mention that you should purchase products with a minimum of 3 grams of fiber per serving.

As to the protein category, I appreciate the emphasis on lean proteins. However, more emphasis needs to be placed on grain and legume combinations to make complete proteins in order to get your required essential amino acids intake. This is helpful for those choosing to go more vegetarian. When it comes to fruits and vegetables, they should be either fresh or frozen, not canned.

The Ugly

Before I come across as too much of a cynic here, I want to point out that I feel that this is the best direction we have been given by the government thus far. It seems to have the interest of the public at the greatest concern versus the food lobby. By the way, when I say food lobby, I'm not talking about farmers who are selling the food as is. I'm talking about the large companies that will perpetuate products as being healthy, knowingly that the product they are selling is not (watch Super Size Me). In my opinion, the USDA should have no voice in what foods we should eat as opposed to keeping food safe and sanitary. The guidelines should be set forth by a more non-political figure such as the Surgeon General.

At the end of the day, the government will set its guidelines which I feel is fairly sound. Yet, the sound board will be shortly lived. Just as quickly as the media makes mention of the 'My Plate' program, large companies that sell crap will have the loudest voice through advertising. I just watched CNN talk about the new guidelines, and during the commercial break ads for Nutri Grain bars and Ensure pop-up misleading the public into thinking their products are "healthy".

Additionally, the latest diet craze is going to have more attention than the guidelines set forth by the government. My concern is that the message being heard will be calorie in versus calorie out when it comes to weight loss, as opposed to increase activity and eat real food (MYTH: Calorie in... Calorie Out). It's not just what we eat, it's how, when, and where we eat. If the government wants to take a more active role in preventing obesity, it must address the negative habits that Americans have across the board.

Let's Move Initiative

To end on a positive note, more than ever before I sense the government is moving in the right direction. Whether you agree with the politics of the current administration or not, I fully applaud and support Michelle Obama's initiative to prevent childhood obesity. From what I see, she not only addresses the kids, she is speaking to the parents.

Recently, I have joined The Picture of Health Foundation which is a non-profit dedicated to help the community and families take action to wipe-out childhood obesity. Join us for our first annual 5K to be held September 24th, 2011.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Nutrient Brief: Protein Classes of Meat

Sun, 05 Jun 2011 15:27:00 -0500

Nutrient Brief: Protein Classes of Meat

As if things were not confusing enough, we actually have classifications for different kinds of protein-containing foods. Just like carbohydrate foods, different protein foods can have higher amounts of calories per ounce. This is usually the result of higher amounts of fat combined with the protein. Here is a quick breakdown of each classification:

Very Lean Protein: An example of a very lean protein is a grilled chicken breast. There will be less than 35 calories and less than 3 grams of fat per ounce. Very lean proteins can be consumed every day of the week and more than once per day.

Lean Protein: Salmon is a perfect example of a lean protein. Lean protein will have approximately 55 calories and 3 grams of fat per ounce. It is safe to eat lean proteins most days of the week, if not every day.

Medium Fat Protein: Steak lovers usually eat medium fat proteins, as a T-bone steak falls into this classification perfectly. Medium fat proteins have approximately 75 calories and 5 grams of fat per ounce. You may want to limit these proteins to twice a week. Of course, once you get this high on the scale, it can depend on your goals and level of activity. Also, watch out for higher amounts of saturated fats.

High Fat Protein: This is the stuff that can get you into trouble. Examples are pastrami, pepperoni, and most cheeses (sounds like pizza). There can be as many as 100 calories and 8 grams of fat per ounce. Even if you are active, you may want to limit these kinds of foods to once a week or eat them in very small amounts if consumed daily. These proteins are often times processed foods that contain preservatives, higher amounts sodium, saturated fat, and trans-fat.

Like I mentioned before, each classification is based on the amount of calories and fat they contain. Interestingly, as you move up to the High Fat Proteins you will find more saturated fat. Because of cardiovascular health, you want to limit the amount of saturated fat and trans-fat as much as possible.

When preparing meat, remember to grill or bake as much as possible. Use spices and juices to give it flavor. Avoid frying and consuming fat enriched sauces. If you do fry, use a light amount of extra virgin olive oil.

Written by:

Kelly Huggins Exercise Science, B.S

Fitness/Nutrition Coach

Learn about Nutrition Together program. Our clients rave about it!

April Client of the Month - Ilana Wilensky

Sun, 03 Apr 2011 18:13:00 -0500

Why do you like Fitness Together?

I like working with a trainer one-on-one in a more private setting as opposed to in a crowded gym. Also, I’ve enjoyed learning new exercises to keep my fitness routine interesting and challenging.

Tell us some of the results you have achieved:

I’ve lost weight and increased muscle. I came to Fitness Together shortly after having my second child and needed help losing the baby weight and regaining muscle tone. I only had a few pounds I wanted to lose, but I met my goal. As a matter of fact, I was just commenting on how I haven't been this shape since I got married 6 years ago! FT gave me the push I needed!

Tell us about any hobbies you may have:

I enjoy lots of outdoor activities – running, tennis, hiking and skiing. Does running after 2 little boys count as a hobby?!

What city and state are you from?

I’m originally from Tenafly, New Jersey – a suburb of NYC.

Tell us about your children and/or pets:

I have a 2 ½ year old son named Jaron and a 7 month old son named Tyler.

Who is your significant other?

My husband, Eric, has also been recruited to Fitness Together (by me) and he’s loving it!

What is your favorite exercise?

I feel like I’m the only person who would say this but I actually like doing crunches! I like seeing and feeling the results of strong abs including reduced back pain.

What is your favorite healthy food?

I love fruit…berries, pineapple, mango, bananas, apples. You name it, I eat it.

What is your favorite “bad” food?

Definitely pizza. LOVE it! I try to get it with lots of veggies so I don’t feel quite so bad about it.

What is your profession? How Long?

I work in the marketing profession. I’m in a very niche field called Trademark Licensing, which I’ve been doing for 11 years.

What is your favorite movie?

I know I should say something historic like but if I’m going to be honest, I love a good chick flick…Pretty Woman or Devil Wears Prada are good ones.

How did you discover Fitness Together?

I actually discovered FT through a Groupon. I had never bought a Groupon before but had always wanted to work with a personal trainer and it was such a great opportunity. I’m glad I went for it!

Nutrient Brief: Carrots

Thu, 10 Mar 2011 04:18:00 -0600

While there are many fancy fruits and vegetables out there to try from pomegranates to purple potatoes, you can never go wrong opting for an unassuming produce staple like the common carrot.

We can all stand to add some fresh veggies to our diet, so why not make it easy? Carrots are one of the most versatile and easy to use vegetables. Eat them raw with hummus or some peanut butter, steamed with a little seasoning, in soup with some other hearty ingredients, or even shred them to add bulk and extra nutrition to a meat loaf! They are so adaptable you can even add them to a fruity smoothie to bring that number of servings of fresh produce up even higher. You can get a one pound bag of carrots at the grocery store for little more than a dollar, or go preparation free and get a bag of snack size baby carrots. Here are some of the nutritional benefits:

50 calories in one cup of carrot strips, with 3 filling grams of fiber
Vitamin A powerhouse—most known for enhancing vision, but also important for boosting immunity and preventing infection (important to know during flu season!)
Also a good source of vitamin C and K, potassium, and a range of phytonutrients

Studies have also shown crunchy snacks are satiating, and carrots are much healthier to reach for than that bag of potato chips and will also keep you full longer especially when paired with a protein such as nuts or some low fat cheese At Fitness Together we always suggest a wide rainbow of colors in your diet (no, skittles do not count), so fill that orange spectrum with some crunchy carrots next time you head to your produce procuring destination!

written by:

Psychology B.S.

Fitness and Nutrition Coach

Nutrient Brief: Carrots

Mon, 07 Mar 2011 07:03:00 -0600

While there are many fancy fruits and vegetables out there to try from pomegranates to purple potatoes, you can never go wrong opting for an unassuming produce staple like the common carrot.

50 calories in one cup of carrot strips, with 3 filling grams of fiber
Vitamin A powerhouse—most known for enhancing vision, but also important for boosting immunity and preventing infection (important to know during flu season!)
Also a good source of vitamin C and K, potassium, and a range of phytonutrients

At Fitness Together we always suggest a wide rainbow of colors in your diet (no, skittles do not count), so fill that orange spectrum with some crunchy carrots next time you head to your produce procuring destination!

written by: