Fitness Together - Ohio

How healthy is your heart?

Sat, 17 Sep 2011 11:43:00 -0500

The No. 1 cause of death globally is cardiovascular disease, according the the World Health Organization.

The WHO defines CVD as a group of disorders of the heart and blood vessels.

High cholesterol is one of several disorders associated with CVD, and is one of the major controllable risk factors for coronary heart disease, heart attack and stroke, as stated on the American Heart Association. Diet, exercise are two controllable factors that can help lower your risk of high cholesterol, along with limited alcohol consumption and tobacco use.

Although high cholesterol may lead to serious heart disease, most of the time there are no symptoms. This is why it is important to have your cholesterol levels checked by your doctor.

In recognition of national cholesterol education month, we at Fitness Together are offering you the incentive to have your cholesterol checked.

Talk to your doctor. Get your cholesterol checked by your family physician and bring the results to your local Fitness Together (Chagrin Falls, Hudson, Gates Mills, Rocky River or Solon) along with any recommendations your doctor has about your fitness and nutrition plan, and we will give you a *week of free training.
To learn more about high cholesterol and CVD, visit the American Heart Association.

Call 877.348.6446 and our directors of client care will get you started.

FT Clients Refuse to Lose

Sun, 24 Jul 2011 21:27:00 -0500

L to R: Emily, Lisa, Mary Ann, Stacy, Teri, Pam.

The idea of trying something new, like running 3.1 miles, in the heat does not invoke fear or intimidation for five of FT’s clients. Breaking a swear during their cross-fit style training sessions, three times a week is just part of what makes these women so fearless.

Stepping outside of the FT studio, July 23 to participate in their first 5K, Refuse to Lose, Mary Ann, Pam, Lisa, Teri and Emily proved just how tough they are.

Mary Ann (Hudson client)

With temperatures in the high 80s, by 9 a.m., the women tackled the 3.1-mile run with smiles on their faces. Four of the five women ran their first 5K.

One gal, Lisa, has never run more than 2 miles, and that’s on the treadmill.

“My pace on the treadmill is usually 15-minutes miles,” Lisa, said, “but today I was able to maintain 13-minutes miles.”

Lisa (Solon client)

Pam and Teri finished the 5K with fuel still in the tank. Mary Ann finished the race two minutes faster than she anticipated. Crossing the finish line was the goal when the gals started. The new goal: beat their times at the next 5K.

Emily, a 19-year from Hudson used the 5K as a warm-up for her sprint triathlon on Sunday - two races in one weekend. Not only did Emily kick it during the 5K, she also sprinted her way through the tri like a young pro. First out of the water for the 39 and under age group. Way to go Em!

Emily (Hudson client)

Pam and her husband Jim (Solon client)

Teri (Solon client)

When is the next 5K?

Check FT’s FB page frequently, I will announce the next event. You have an open invitation to join us on race day and train with us every Tuesday and Thursday night. Call Kate and Wendy for details on FT’s Cardio Together training program. 877.FIT.OHIO.

Fresh for Your Picking

Wed, 06 Jul 2011 14:19:00 -0500

The summer’s harvest is ready for your sampling. Apricots to zucchini fill Northeast Ohio’s local farmer’s markets. The delicious produce, full of antioxidants, vitamins and minerals, is just one reason to shop the open air markets. Protecting the environment is another.

According to the Countryside Conservancy a non-profit organization that helps re-establish farms in the Cuyahoga Valley National Park, most food travels more than 1,500 miles from farm to plate, while locally grown food typically travels 50 miles or less. This reduces pollution, our dependence on fossil fuels, and protecting the environment. And, since the produce usually arrives in markets within 24 hours of being plucked from the vine - it’s much fresher and delicious.

If you have not been to a local market, give one of the following a try.

Tremont Farmers' Market
Lincoln Park West 14th St.
between Kenilworth and Starkweather 
Tuesdays 4-7pm 
May 2 - October 25
tremontfarmersmarket.com

Gordon Square Farmers' Market 
West 65th St. and West Clinton Ave .
Saturdays 10am-2pm 
June 18 - October 29
gordonsquaremarket.org

Lakewood Farmers' Market 
City Center Plaza 
Saturdays 10am-1pm
June - October 
lakewoodfarmersmarket.blogspot.com  

North Union Farmers' Market
Lakewood Masonic Temple  15300 Detroit Ave. 
Wednesdays 10am-1pm 
June 1 - September 14 
northunionfarmersmarket.org  

Kamm's Corners Farmers' Market
W. 168th & Lorain Ave. 
Sundays 10am-2pm
June 5 -October 30
kammscorners.com/farmersmarket

Crocker Park Market
North Union Farmers' Market
Saturdays 9am-1pm
April 16 - November 19
northunionfarmersmarket.org  

Oberlin Farmers' Market 
85 S. Main St., Oberlin, OH 
Saturdays 9am-1pm
oberlinfarmersmarket.com

Frostville Farmers' Market 
Olmsted Historical Society
24101 Cedar Point Rd. 
North Olmsted
Saturdays 9am-1 pm
May 7 thru October 29
olmstedhistoricalsociety.org

Broadway Farmers’ Market 
Dan Kane Gardens Kenyon Ave. and E. 65th St. 
Mondays 6-8:30PM 
June 7 – October 25
slavicvillage.org/farmersmarket

Blue Pike Farm Market 
900 E. 72nd St. btw St. Clair & I-90 
Thursdays 4pm-7pm
June 11 - October 30
bluepikefarm.com  

Cleveland Clinic Market
North Union Farmers' Market
E. 100 St. and Carnegie 
Wednesdays 10:30am-2:30pm 
June 1 - October 5
northunionfarmersmarket.org

Shaker Square Market
North Union Farmers' Market 
13209 Shaker Square 
Saturdays 8am-12pm
April 9 - December 17 
northunionfarmersmarket.org

Coit Road Farmers' Market 
1500 Woodworth Rd.
Saturdays and Wednesdays 8am-1pm
All year round 
Mondays 4pm-8pm
July - October
coitmarket.org  

Chagrin Falls Market 
Gazebo Triangle Park
N Main St & N Franklin St 
Chagrin Falls
Sundays 10am - 1pm 
June 5 - October 23
northunionfarmersmarket.org  

Euclid Community Farmers' Market
Shore Cultural Center Parking Lot 
291 E. 222nd St. 
Fridays 4pm-8pm
July 7 - October 30

Willoughby Farmer's Market 
1 Public Square, City Hall parking lot
Saturdays 8am-12pm 
June 22 - October 31 (440) 946-6245 
willoughbyohio.com/events.htm  

Lake Metroparks Farm Park Farmers' Market 
8800 Chardon Rd.
Wednesdays 3pm-6:30pm 
May 19 - October 13
(440) 256-2122  

Geauga Fresh Farmers' Market 
5205 Chillicothe Rd. South Russell
Saturday 9am-1pm 
May 22 - October 9
geaugafarmersmarket.com

Downtown Farmers' Market at Public Square
Across from Old Stone Church 
Fridays 11am - 2pm
through October 29
downtownclevelandmarket.blogspot.com  

Countryside Farmers' Market at Howe Meadow
4040 Riverview Rd., Peninsula, OH
Saturdays 9am-12pm
May 14 - October 29
cvcountryside.org

Countryside Farmers' Market at Stan Hywet
Stan Hywet Hall & Gardens
714 N. Portage Path, Akron, OH
Thursdays 4pm-7pm
June 3 - September 23
cvcountryside.org

Stearns Homestead Market
6975 Ridge Rd
Saturdays 10am-1pm
June 25 - October 1
stearnshomestead.com

Strongsville Farmers' Market
Strongsville Town Commons
Pearl & Royalton Rd.
Thursdays 2pm-6pm
August 7 - October 2
(440) 580-3276

Twinsburg Farmers' Market
Church St.
Thursdays 3-6pm
July - September
twinsburgfarmersmarket.com

Hudson Farmers' Market
OH-303 and OH-91, Hudson, OH
Saturdays 8:30am-12pm
June 20 - September 26
hudsonfarmersmarket.org

Canton Farmers' Market
Cleveland Ave between 4th & 5th St NW
Saturdays 8am - 11:30am
June 20 - October 17
(330) 458-2063
cantonfarmersmarket.com

Man Up and Get Tested

Tue, 21 Jun 2011 10:38:00 -0500

Regular check-ups and age-appropriate screenings, beginning at age 20, can improve your health and extend your life.

Below is a chart of 15 tests recommended by the Men’s Health Network.
If you have any one, or more, of the following tests completed in the month of June, bring us the paper work and receive a special discount on one-on-one training or group training.

Fifteen 1-on-1 sessions for $895 or $150 off any group training membership.
Please direct question to FT's client care directors, Kate and Wendy, 877.FIT.OHIO.

Interested in learning more, check out these links:

Test Your Knowledge About Men's Health

15 Medical Test Every Man Should Have

Are you a Warrior?

Wed, 15 Jun 2011 09:42:00 -0500

The Warrior Dash
June 4 & 5, 2011
Logan, Ohio

The Dash, as it is fondly called, is a grueling 3.10-mile off-road race that challenges one’s endurance, strength, agility, coordination and balance, (everything FT works on with its clients) while tackling a variety of obstacles:

Junk yard jam - runners stamped through a scrap yard of junked cars
Warrior roast - leap over warrior fires
Knee high hell - speed step through 100s of tires
Warrior wall - conquer wooden barricades
Cargo climb - maneuver over the cargo nets
Tunnel of terror - burrow through a black tunnel
Deadweight drifter - trudge through waist-deep water and over logs
Muddy mayhem - scramble beneath barbed-wire as you near the finish line

Ross Bradley, manager of the Solon studio found out just how important balance is. He raced Sunday, June 5, after a hard rain. The course itself was muddy and slippery, and Ross found himself in the dirt quite a bit. As Ross covered the finish line, with arms raised, he was covered head-to-toe in mud.

Pat Telich, trainer at the Rocky River studio raced in true warrior fashion. Placing 30th out of 9,000. Pat’s speed on the course was amazing: 5:25 minute miles.

Stacy Rhea, director of PR and trainer also became a warrior. Heading out with a team of 17 girls, and a few guys, they rocked the course.

Fitness Together clients
Ginger Graber
Emily Hanson
Dave Deran Sr.
Russ Mayer

Click here to see footage of what it takes to become a Warrior

Let FT help you prepare for your Dash or other event: 5K, duathlon or Triathlon

Click here for Dash dates

Similar events:

Metro Dash

Men's Health Urbanathlon

Tough Mudder

If you are an FT client and you did the Dash, send us your photo and we will add it the post.

Men’s Health Month: Prevention and Steps to Improve the Quality of Your Life

Tue, 14 Jun 2011 14:40:00 -0500

PREVENTION

Men die younger than women from the *top causes of death. As a result, the average woman outlives the average man by more than five years. But it doesn’t have to be this way. More than half of these premature deaths are preventable, along with about 60 percent of chronic diseases, and most injuries and accidents. By taking charge of your own preventative care, you can protect your health.

Most of these causes are largely preventable. So put down that pizza, grab your workout gear and start taking the necessary steps to live healthier and longer.

Heart Disease
Cancer
Unintentional Injuries
Stroke
Chronic Obstructive Pulmonary Disease
Diabetes

Steps you can take to improve the quality and length of your life

• Eat a varied diet, rich in fruits, vegetables, whole grains, and low-fat foods
• Be especially careful to limit cholesterol intake and avoid saturated fats
• Moderate exercise for 30 minutes five times a week, or vigorous exercise for
20 minutes three times a week
• Protect yourself from the sun
• Maintain a healthy weight
• Drink at least eight 8-ounce glasses of water per day
• Don’t smoke, and minimize your exposure to second-hand smoke
• *See your doctor regularly
• Know your family history and discuss it with your doctor
• If you are over 40, get a baseline PSA (prostate specific antigen) test and
monitor this periodically with your doctor
• Practice safe sex
• Wear a seatbelt whenever you’re in the car, and a helmet when on a
motorcycle or bicycle
• Manage your stress

The following information is provided by the Men’s Health Month Network and Mission Health System.

* Bring us the paper work from your annual check up or physical and receive a special discount on one-on-one training or group training.

Fifteen 1-on-1 sessions for $895 or $150 off any group training membership.

Please direct question to FT's client care directors, Kate and Wendy, 877.FIT.OHIO

The flab factor: Losing weight in your 40s and beyond

Mon, 06 Jun 2011 10:48:00 -0500

Revving up your body’s metabolism is a major factor in the flab fighting years, 40 and above. Sadly, age works against you. Not only does your metabolism slow down with age, but life itself tends to conspire against you. Not all is lost or gained, depending on how you look at it. Losing weight is possible if you know how to boost you body’s calorie-burning power.

Before you can rev up your body’s engine, there are a few things to understand about your metabolism.

Your body is in a perpetual state of burning calories. Just sitting and reading this article, your body is burning calories. The rate at which the body burns calories at rest is called your resting metabolic rate. As you age your RMR decreases. What that means is your body’s ability to burn the same amount of calories at age 50 is less than at age 40.

Example:
If your RMR is 1,200 calories per day at age 40, it will decrease to 1,140 calories per day by age 50. While that may not seem significant, it is over time.

One month equals a difference of 1,680 calories
One year equals a difference of more than 20,000 calories, which could equate to 5.8 pounds gained in a single year.

Another factor affecting metabolism: muscle mass. Muscle plays a role in burning calories. After age 30, muscle mass begins to decline slowly at the rate of about 1-2 kilograms per (4 pounds) decade. Lost muscle equates to strength loss. This process continues throughout life.

Look at it this way: for every pound of muscle added, the body will burn an additional 35 and 50 calories per day. And a pound of fat will only burn five to 10 calories a day.

Plus, muscle is denser than fat. As you can see, the 5 pounds of fat is much larger than the 5 pounds of muscle.

Cardio Together

Mon, 23 May 2011 10:40:00 -0500

WHAT IS CARDIO TOGETHER?
Cardio Together is an all-inclusive three-month program designed to help you achieve your fitness goals in a safe, reliable and challenging manner. CT will help you prepare for a 5K, 10K, half-marathon, marathon or duathlon.

Program includes four running seminars: Know your Feet, Know your Numbers, Know your Fuel, Know your Limits. Weekly runs and much more.

WHO IS CARDIO TOGETHER FOR?
Everyone! Cardio Together is tailored to meet the needs and capabilities of every client, from weight loss and body composition maintenance to cardiovascular/respiratory improvements and preparation for sporting events.

HOW DOES CARDIO TOGETHER WORK?
Cardio Together is based on five essential components:

FREQUENCY
The American College of Sports Medicine and the American Heart Association recommend three to five days a week of cardio activity, depending on duration. This is the minimum standard; the more you do it, the greater the health benefits. Exceeding the minimum recommendation further reduces the risk of inactivity-related chronic disease. That said, Cardio Together recommends daily cardio activity. Individual prescription will vary according to your fitness level, personal preference and goals.

INTENSITY
Intensity and duration of cardio exercise determine the total calorie expenditure of the workout. At Fitness Togeth- er, we use two methods to gauge intensity: Target Heart Rate (THR) and Rating of Perceived Exertion (RPE)

DURATION
The American College of Sports Medicine and the American Heart Association recommend 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.

TYPE OF ACTIVITY
This is the specific type of activity prescribed and engages large muscle groups which can be maintained continu- ously, and is rhythmical and aerobic in nature. This type of activity is what professionals consider cross-training. Cross-training is a great way to prevent injury and burnout. Examples of different modes of cardio exercise: walk- ing, jogging, running, swimming, hiking, cross-country skiing, rowing, cycling, kayaking.

PROGRESSION
The principles of exercise science dictate that to continue to improve cardiorespiratory fitness level, one should continue to progress as the body adapts. The recommended rate of progression will depend on your personal preferences, functional capacity and athletic goals.

For full details and how to get started, contact Coach Stacy Rhea 216-534-2834 or stacyrhea@ftohio.com.

Getting Fit with Friends

Mon, 23 May 2011 07:36:00 -0500

Beginning a new exercise program can be intimidating, especially if you are walking into a huge gym with buff bodies parading around. As the newbie, you feel as though people are watching everything you do, maybe even judging you. If you are the slightest bit intimidated to to begin working out in a gym, consider another option: semi-private group training.

Most gyms offer exercise classes, with 12-20 people you don’t know. Fitness Together offers semi-private group training. With just two to four people per class, FT’s classes offer privacy and individual attention. In this setting you and your friends can schedule classes that fit into your personal schedule, not just the times the classes are offered.

Exercising with friends is a lot more fun and the support you need to stick to your fitness goals is shared and supported by your friends.

For full details on Fitness Together’s new group training classes call 877.FIT.OHIO

Cryolipolysis: Icy Cold Procedure Freezes Away Fat

Wed, 18 May 2011 12:44:00 -0500

What will they think of next? The latest gimmick to hit the weight loss market: Cryolipolysis.

It's is being touted as the alternative to liposuction. This non-invasive procedure will destroy fat cells by freezing them, and the best part, you can go home, the same day and resume your daily activities.

Sure, you will have some bruising and soreness, but hey, that will only last a few weeks. The affects of freezing the fat are said to be instant, with additional affects taking place over the next few months.

Forget about health benefits, this procedure is for the fit, yes, I said the fit. According to Dr. Mathew Avram, director of Massachusetts General Hospital's dermatology laser and cosmetic center, “there are certain areas that don't respond well to exercise.” Really, since when Dr. Avram?

No mention of diet ... sounds fishy to me.

If you can’t afford to drop a few dimes on a gym or personal trainer, you will surely have the spare change to spend on Cryolipolysis, it’s only $750 to $1,500 per hour, I think. Conflicting news reports suggest per hour or per body part. Either way, it’s not a small chunk of change.

What about long-term effects?
Does this procedure last or will the fat come back?
Is it FDA approved? I found conflicting reports on this too.

If you want to lose weight, increase energy, live a longer, healthier life, decrease your chances of heart disease, diabetes, osteoporosis, cancer, and so on, then you must engage in what will produce long-lasting results: proper nutrition and exercise.

Don’t know where to begin, give Fitness Together a call.
Our no gimmick, just results program is cheaper and is approved by the FDA.

Call today 877.FIT.OHIO

Stacy Rhea has more than 20 years experience in the health and fitness industry. She has worked for two of the leading sport nutrition companies: EAS and MetRX. She is an avid runner, cyclits and triathlete. Her passion for helping others extends into her personal life too. As the founder of Grunt Girl Racing, she is involved with helping women release their power by guiding them from the sideline to the finishline.

Keep those shoulders down

Mon, 09 May 2011 08:26:00 -0500

After months of training, you’d think I would remember to keep my shoulders down when doing arm pulls. I’ve certainly heard my trainer, Mike Short say, “Keep those shoulders down.” - Geez!

Doesn’t he know that it’s easier to do if I lift my shoulders - just a little bit? Yes he knows that, but he also knows to get the most out of every workout, I must “keep my shoulders down.”

Don’t Arch that Back
The other day I was working on a new exercise. I needed to keep my core tight while pushing the bar up with my legs, as high as I could.

Picture this, if you can: Down on all fours. Weight bar positioned in the arch of my one foot. Push up and back as far as I can. Try to push bar up really high. All while pulling in my core muscles and not arching my back). In order to do this effectively I needed to pull my stomach in and not arch my back. When I did that, it worked! I could feel my muscles working hard to get stronger.

Squat down further
Squats! Who invented those? No matter how many times I do them I seem to lose my form. "Squat deeper!” “Keep that back straighter!” “Move back onto your heels!” That’s a lot to remember, good thing Short it there to remind me.

Bottom Line
Working with a trainer offer several benefits. My form is spot on, which means I have no risk of injury. Also, I execute the exercise to target the exact muscles I am focusing on. I have someone to push me, consistently. Not just during that hour, but outside of the gym too. I am given “outside” tasks to keep me motivated and focused on my goals.

Note: Fitness Together is now offering private group training in its Solon, Gates Mills and Rocky River locations. Join today with a friend. New members receive a $150 American Express card. For full details call 877.FIT.OHIO

Do it right!

Mon, 25 Apr 2011 09:36:00 -0500

I’ve always heard that if you are going to do something, do it right. I’m not sure if that was a quote from someone famous person or something my dad used to tell me, but it seems like every once in a while I’m reminded of that saying.

I find that not only do those words apply to the things I do in my everyday life, but they also apply to my workouts. I remember my trainer, Michael, saying to me one time “There’s no sense working out if you’re not going to do it right.”

Here's an example: Whenever I do a push up, I sometimes try to get through the reps by not quite getting as close to the floor as I should. And, of course, my trainer will notice and tell me that I need to go down further before pushing back up otherwise the benefit is not nearly as great.

“There’s no sense working out if you’re not going to do it right.”

Or when I pull weights but don’t keep my shoulders down, that’s a definite no-no.

Again, “There’s no sense working out if you’re not going to do it right.”

I’m always amazed at how much I learn from my trainers. And one of the major lessons is:

“There’s no sense working out if you’re not going to do it right.”

If I didn’t have my trainers helping me work out, I honestly wouldn’t know that I wasn’t doing something right, until I realized that I was working out for a long period of time and not getting the results I wanted.

It Ain't Easy

Mon, 18 Apr 2011 07:38:00 -0500

There are all kinds of companies out there that claim their product or exercise program will help you lose weight and get in the best shape of your life. There are all kinds of crazy fad diets too. I admit, I’ve tried a few such as “Eat nothing but bananas and ice cream” or the “Cabbage Soup Diet" -- yuck! I even tried the Adkins diet, that did help me lose weight, but I put it right back on, and then some. Let’s face it, it just ain’t easy when it comes to losing weight and keeping it off. 

Do it right
Avoid the gimmicks. Through the months I have learned that it takes time. Sure, you want it off now, but like my trainers have told me -- numerous times: I didn’t put the weight on in a month and I didn’t get out of shape in a month, so I’m not gonna take the weight off in a month, or get back in shape in a month.

Results don’t come easy
I can attest to the fact that results don’t come easy. It takes hard work! It doesn’t take a lot of time each day but you must stay with it every day or at least every other day. Every Wednesday morning, before my training session, my trainer Michael weighs me in. Weighing in at the same time, on the same day, each week provides a more accurate reading. In addition, I keep a journal of my weigh-in numbers, both from my home scale and from FT’s scale. Today I lost 1.4 pounds - that’s a good thing. A good healthy weight loss program allows for a 1-2 pound weight loss per week. Anymore than that and you could be losing muscle. A slow steady weight loss each week means I’m “living” healthy.

Encouragement helps
Without the encouragement, support and education from my trainers, I would have fallen off my routine. While I look at my weight loss from a numbers stand point, they see it from a different perspective: a lifestyle.  The encourage me to push myself, not just stop when I “feel the burn.” When I’m outside of the studio, my trainer is just a click or call away - support when I need it. I have learned “how to” live a healthy life. That is important, because living it verses, intermittent health is when the results take place.

I encourage you to contact Fitness Together for a free, no obligation fitness assessment. That is how I got started.

What I learned about stretching

Wed, 06 Apr 2011 08:00:00 -0500

I’m supposed to stretch?

I’m kinda embarrassed to admit this, but I honestly didn’t know it was important to stretch after a workout - I honestly didn’t! I’ve seen guys and gals around town leaning against a building while stretching their legs, and I’ve seen my fellow Fitness Together workout buddies stretch before their workout session. But I thought maybe they were just killing time or doing it because it looked cool. Really, that’s what I thought.

I learn something new every workout

Boy was I wrong! Here’s how I learned the importance of stretching after a workout.  I emphasis after, because I thought it was best to stretch before a workout. I was working out Tuesday evening with Stacy and I noticed my left knee hurt. I thought it was just my arthritis creepin’ up on me but I thought I should mention it to Stacy. She asked me if I worked out last night? "Yes, I said enthusiastically,  I did an hour of hard cardio on the treadmill." (I was sooo proud to say that!)  

"Did you stretch afterwards," she asked? Stretch? I said with a puzzled look on my face. No. I didn’t know I was supposed to stretch after working out. I never stretch. OMG! Just looking at the expression on her face told me that I most certainly was supposed to stretch after working out!

A Lesson on Stretching

A the end of my training session, Stacy showed me specific stretches I could do at home - every day. The look on her face told me I had better do these every day.  

When I came in the next morning for my workout with Michael, he said, “So you haven’t been stretching?” What? How did he know that? I realized Stacy was definitely looking out for me because she had written a note on my chart asking Michael to work on additional stretching exercises with me.

Michael showed me four different stretches that worked four different areas of my legs. Ouch, they hurt, but it was a good hurt. I’ve been stretching ever since, and I haven’t had any more pain in my legs when working out - except for the ‘good pain’ that comes from a great workout.
Hey…that’s a great blog topic: ‘good pain’ -- check back soon.

Stretches

1. Quad stretch - three muscles comprise the front of the thigh - rectus femoris, vastus medialis and lateral medialis - quadriceps as a whole extend the knee

2. Hamstring stretch - three muscles comprise the hamstrings - biceps femoris, semitendinous and semimembranous - together threse muslces primary function of the hamstring is to decelerate the lower leg in the *saggital plane.

3. Piriformis stretch - works the lower back and gluts

4. Calf stretch - two muscles comprise the claves - gastrocnemius and soleus - together thrse muscles raise the heel.

* Sagittal plane is a vertical plane which passes from front to rear dividing the body into right and left sections.

Getting the most out of your training

Mon, 04 Apr 2011 08:00:00 -0500

After my workout with Brad, one of my cute trainers, he began stretching me. He asked if I had been stretching at home. I looked at him sheepishly and said “No!”  Brad looked at me, with his usual quiet demeanor. So I said “What, at least I’m being honest with you. I just don’t stretch that much at home.”

Why, he asked? I tell him it just doesn’t work as well when I do it myself.  

“Yep, it works much better when you have someone else do it with you,” Brad says.

He’s right! When I am stretched at the studio, I get so much more out of it. When I am at home, I tend to stop the second it starts to hurt. The same is true when I work out at home, I just don’t seem to be able to push myself as much as when I’m with my trainer at the studio. I give myself some ‘slack,’ they only give me ‘slack’ when they know I really need it.

Just another reason why I love Fitness Together … I just can’t do it myself and get the same results that I get when I’m with my trainer.

Vicki Raynor, a Hudson, Ohio resident, trains three times a week with various trainers at the Hudson studio, located at 89 First Street. Vicki enjoys sharing her weekly training experiences with readers. She hopes to inspire and motivate other baby boomers to get active, live healthy and stay fit.

Side note:
If you are not already participating in daily exercise, here are a few good reasons to reconsider:

Osteoarthritis (OA) is on the rise. More than 27 million adults, 1 in almost every 10 American adults, have OA (1), a number expected to increase dramatically as the 78.2 million Baby Boomers age (2).

OA limits physical activity and complicates management of other chronic diseases such as diabetes or heart disease. And, many Americans with OA face chronic pain and functional limitations, which often result in job loss and reduced quality of life. Evidence shows that physical activity can reduce the symptoms and progression of OA. But, it must be the right exercise prescription because done incorrectly physical exercise may increase symptoms and disability.

Source:    Huffington Post
Author:    Marjorie J. Albohm MS, ATC  
Link:        Click here to read the full article

Nutrition Tip of the Week: KEEN-wah

Mon, 21 Mar 2011 14:13:00 -0500

EAT QUINOA: THE MOTHER OF ALL GRAINS

Advice from Dr. Janet

Quinoa (KEEN-wah) is one of those “ancient” grains, but this one is native to South America. Quinoa was called the “mother of all grains” by the Incas, who considered it a sacred food. Quinoa is the seed of the goosefoot plant, a plant related to spinach, with leaves that resemble . . . you guessed it, the foot of a goose!

Loaded with vitamins, minerals, antioxidants, and fiber, this whole grain is incredibly nutritious. Quinoa is also unique among grains because it is a complete protein, meaning it contains the right amount of all essential amino acids your body needs to build new proteins. Quinoa has twice the protein of regular cereal grains. Be adventurous and give this ancient grain a try! It has a sweet nutty flavor with just a touch of crunch.

Serve quinoa as a substitute for rice (it cooks much quicker and comes out light and fluffy) or even in salads. Most grocery stores now carry it in the rice and beans aisle. Seeds of Change^®makes a microwavable organic quinoa and brown rice whole grain powerhouse that cooks up in a spectacularly speedy 90 seconds (and you can recycle the pouch too). The quinoa used in this product is cultivated on the Uyuni Salt Flats located in the Bolivian 13,000-foot high plains of the Andes.

Maybe, maybe not -- you decide.

Wed, 02 Mar 2011 19:59:00 -0600

Working out at home vs. working with a trainer. Which is better? Vicki sums it up nicely.

Training by Vicki
My workout at home looks something like this:

Maybe I get up and work out -- maybe not today, maybe tomorrow ...

Maybe I go a full hour -- maybe I don’t ...

Maybe I push for those last three reps -- maybe not ...

Maybe I realize when it’s time to increase amount of weight for arm curls...

Maybe I know how to structure my workout routine to get the most from my workouts -- definitely not!

Training by Fitness Together

My workout at Fitness Together looks something like this:

I always show up for scheduled workout sessions -- no cancellations for this gal.

I always go the full hour. I don’t want to disappoint my trainer by walking into the studio late! After all, if my trainer can get up early for me, I can get up early for her.

I always push through those last three reps -- not an option.

I always feel confident that my trainer will know when I’m ready to take on a bit more weight for those arm curls.

I always look forward to the variety of my workout -- thanks to my wonderfully creative trainers.

Enough said.

You get my point? Take the maybes out of your workout and get to Fitness Together, so you too, can get the most out of your workouts.

The Warrior and the Cyclist

Tue, 22 Feb 2011 09:29:00 -0600

Tim Reynolds
Age: 56
Residence: Gates Mills
Trains out of the Hudson/Gates Mills FT studios

The real reason Tim signed up for the Warrior Dash: “Beer.”
Seriously, Reynolds signed up for the Warrior Dash, because, he says with a huge grin, “it looks like a lot of fun!” His two sons were talking about registering for the inaugural Ohio event, and Reynolds thought it would be cool to race together. Reynolds said, he later found out that the main attraction for the boys was the post race beer party.

“Whatever gets you moving, I guess, Reynolds says.

“Three miles shouldn’t be a big challenge,” Reynolds says, “except there seems to be plenty of hills.”

Of course, the “obstacles” on the course -- jumping across fire, sliding under barbed wire, through mud, etc., will add a fun twist, Reynolds says.

To prepare for the 2.9-hellish race, Reynolds is adding more cardio to his workouts. Once the warmer weather hits, he will begin running outside a few days a week.

For Reynolds the Warrior Dash is “about having fun or so he thinks...”
“Given the competitive nature of my sons, wonder where they got that, Reynolds says, “I’m guessing we’ll be pushing pretty hard.”

Stay tuned for Reynolds progress and results.

Amy Salapski
Age: 41
Residence: Aurora
Trains out of the Hudson FT studio

Interview to be posted Wed. Feb. 24, 2011

Circus Fitness

Wed, 02 Feb 2011 09:29:00 -0600

The latest craze in fitness may prepare you for a job with the circus. Hoop Dancing, created by Christabel Zamor, M.A. is touted as the “hottest form of fun fitness.”

Can you really get a workout with a Hula Hoop?
I suppose, but you’d have to get through the Mid-Eastern music and hoop-not-ic voice describing the hoop moves such as:

Slinky
Booty Blitz
Spunk
Revolving Door
Electric Slide
Pin -up

The Hoop Dance video I watched was filmed in Maui. After viewing the exotically dressed gals, a lightbulb went of in my head: Wouldn’t it be fun to hold a class at FT, but the participants must buy an outfit, much like this one, shown in the video.

Seriously ladies, you can get a decent workout with a variety of exercises, even a hula hoop, but I think the attire would be distracting ...

I have the hoop, let me know if you want to give the “hottest form of fun fitness” a try.

W(h)ine Free Month

Wed, 02 Feb 2011 07:49:00 -0600

Well, it’s more than two weeks since I made the “deal” with my trainer, Michael. As I mentioned in an earlier post -- no wine for the entire month of January. None! Yikes!

Can I do this?
In case you haven’t noticed, I love a good glass of wine -- or two! I don’t drink wine during the week. I reserve Friday night, date night with my husband, as my wine night. Nothing beats a great evening, on a cold winter night, in front of a nice fire, having dinner together and sharing a bottle of win. So for Michael to ask me to give up my wine for an entire month is asking quite a bit!

Challenge Accepted
With a bit of hesitation, I accepted Michael’s challenge -- No wine for the month January. Why did I do that? Am I crazy? Was he training me so hard that I couldn’t think straight? I can’t do that! What will I do on Friday nights? Geez! But since I said I could do it, by golly, I’m gonna do it!

Determination
That’s how I’m gonna make it through January without wine - sheer determination. I’m going to show Michael that I’m serious about my fitness regimen and serious about living a healthier life.

Results so far…
After two weeks -- without a single drop of wine, working out and eating right -- I feel great! And guess what? I’ve dropped five pounds. That’s right, five pounds! Woo Hoo! The look on Michael’s face when he saw the scale yesterday was priceless. He doesn’t smile often, but when he does -- that feel great too!

Note: Not only has Vicki lost five pounds, she has also lost 5 inches around her waist (accumulative June-January). The combination of hard work, dedication and realistic lifestyle additions are helping Vicki see continual improvements.

Hot Mess

Wed, 02 Feb 2011 07:39:00 -0600

I was so excited when I walked into the fitness studio and my personal trainer Brad said I was a Hot Mess. I didn’t realize the emphasis was on mess. Reality sucks.

As much as I didn’t want to admit it, he was right. It was mid-January and I was still on “holiday” from my diet and exercise.Not good.

It’s hard to shake the malaise of a 25-day holiday stupor. On a technicality, it’s not my fault. My son came back to live with us, bringing a barrage of friends and weekend partying. I had to partake to maintain my title as “the fun parent” (which seriously beats “the nice parent” with twenty-year olds!). Did someone say karaoke?!

But seriously, I cannot believe my lack of discipline when it comes to controlling my weight. It’s not like I’m a slouch in any other part of my life so, as Will Robinson would say, that does not compute! Anyhoo, I’m back at the gym doing power squats. Back to my routine of writing down everything I eat. Back to hanging out at Fitness Together with Brad and Mike and Coty (hmmm, maybe this fitness thing isn’t all bad!).

I’m also back to reminding myself that when it comes to eating healthy, there really is only one simple rule to follow – eat something small and healthy every 3 hours. Apparently this beats eating carrots all day then pigging out all night. Go figure. It’s such a simple concept, its perplexing that it’s so hard for me. It comes from a lifetime of bad habits, starving myself followed by a feeding frenzy. Starving myself. Feeding frenzy. Thankfully, I have personal trainers who advise and encourage me every day, giving me constant reminders and the positive feedback I need to get it right. They keep me on track. And they’re not bad to look at either (am I right, ladies?!).

In my next blog, I’m hoping to be able to write that I’ve lost the 3-4 pounds I gained over the holidays. No more Christmas cookies. No more holiday parties. No more client events.

Oh no….the Super Bowl is this weekend. Chipotle dip. Sigh…..

Ninja: Chop Your way to a healthier diet

Thu, 27 Jan 2011 09:48:00 -0600

I have one word that will help you eat healthy, regularly and religiously: Ninja.

I purchased my Ninja last week. Since then, I have prepared, on a daily basis, fresh fruit smoothies (for breakfast), meal replacement shakes (most important meal - after an intense training session), fresh vegetables (I am now eating three plus serving a day).

Prior to the Ninja, I didn’t eat more than one serving a day of vegetables. I know, I shouldn’t admit that as a trainer/athlete. But, I only like my veggies fresh and eating raw carrot and celery sticks is ... well, quite boring!

In less than an hour you can shred carrots, parsnips and turnips. Then marinade these three veggies with a little olive oil (1-2 tablespoosn, dependingon the amount you shred) add fresh thyme, then broil. This makes one delicious fresh vegetable dish.

Here is a great smoothie recipe, called Guiltless Pleasure. I can’t take credit for the recipe. I pulled it from one of the numerous recipe books I own, Super Smoothies by Mary Corpening Barber and Sara Corpening Whiteford.

1 cup quarter fresh strawberries
1/2 cup light vanilla soy milk (I use not-fat organic milk)
1/3 cup silken tofu (soft)
1 frozen banana sliced - fresh works too ( I use 1/2 fresh)
2 tablespoons frozen pineapple juice concentrate

According to the book:
calories: 160 calories
fat: 2.5
carbohydrates: 33g
protein: 4.5

I think the protein count is a little low, it would be closer to 10g of protein, by my calculations.

Not only is this smoothie delicious, it if full of phytochemicals, isoflavones, lycopene and polyphenols.

Give it a try and let me know what you think.

January: Wine Free Month

Thu, 27 Jan 2011 08:52:00 -0600

Well, it’s more than two weeks since I made the “deal” with my trainer, Michael. As I mentioned in an earlier post -- no wine for the entire month of January. None! Yikes!

Can I do this?
In case you haven’t noticed, I love a good glass of wine -- or two or three! I don’t drink wine during the week. I reserve Friday night, date night with my husband, as my wine night. Nothing beats a great evening, on a cold winter night, in front of a nice fire, having dinner together and sharing a bottle of win. So for Michael to ask me to give up my wine for an entire month is asking quite a bit!

Challenge Accepted!
With a bit of hesitation, I accepted Michael’s challenge -- No wine for the month January. Why did I do that? Am I crazy? Was he training me so hard that I couldn’t think straight? I can’t do that! What will I do on Friday nights? Geez! But since I said I could do it, by golly, I’m gonna do it!

Determination
That’s how I’m gonna make it through January without wine - sheer determination. I’m going to show Michael that I’m serious about my fitness regimen and serious about living a healthier life.

Results
After two weeks -- without a single drop of wine, working out and eating right -- I feel great! And guess what? I’ve dropped five pounds. That’s right, five pounds! Woo Hoo! The look on Michael’s face when he saw the scale yesterday was priceless. He doesn’t smile often, but when he does -- that feel great too!

Floating on the Powdery White

Sat, 22 Jan 2011 14:22:00 -0600

Jan. 22, 2011
Meadows Shelter, Brecksville Reservation, Ohio

The 13 participants that signed up for Fitness Together’s inaugural snowshoe clinic did so, without any prior experience.

Many admitted they were uncertain if they could do the sport, or keep up with the group. The fear of the unknown casted doubt, but after the snowshoes were on and the instructions began, their doubts quickly disappeared.

Tim Edwards, a certified USA Triathlon Level 1 coach and certified USA Cycling Level 3 coach, lead the group along the bridle trails, out of the Meadows Picnic area.

Throughout the 3-mile trek, Edwards stopped to teach the group how to climb over fallen trees, walk across creeks, maneuver down and back up hills and how to turn around. Skills necessary for a typical trek in the woods.

When the group arrived back to the shelter, an hour and a half later, a hot lunch was waiting for them.

Based on the smiles, and comments, the newbie snowshoers are hooked.

Lisa W, from the Hudson studio said she loved everything about snowshoeing.
“It was fun, the scenery was beautiful and it was a great workout.”

Debbie K, from the Chagrin Falls studio loved the idea of being outside and trying something new.

All the participants agreed: snowshoeing is easier than one might think and they would return for a second clinic.

If you are interested in giving this easy and fun sport a try, contact Stacy Rhea, for details regarding the next snowshoe clinic.

What are you waiting for?

Tue, 04 Jan 2011 15:26:00 -0600

Have you seen the Fitness Together’s TV Commercials ?
The Fitness Together commercials began airing the week after Christmas in Cleveland on several different channels. My husband and I were watching HGTV, a few nights ago, we saw the commercial I was in! There I was - talking about how much my life has improved with the help of my Fitness Together trainers. Very cool, and kinda weird to see myself on TV! A bit later that night we saw the commercial that featured John Onysko. We waited for the third commercial, which featured Kathleen Binder ... didn’t catch hers until a few days later.

Looking good
I must say, the commercials are pretty good! The spots were short and to the point. We talked a bit, and worked out a bit, two things that I love to do! Our messages were pretty much the same: Fitness Together is the place to go to get healthy.

Keep Working!
One thing that I didn’t realize, when the commercials were shot: the pressure to keep working out! What if someone recognizes me while I’m shopping somewhere in Cleveland? Will they size me up? Will they think I look healthy and fit? Those thoughts have given me extra drive to work extra hard during my workouts - to make my trainers proud! I would love for someone to stop me on the street and ask me about my training sessions with Fitness Together.

Walking Billboard
That’s me! I don’t mind that title at all. I would love to share my story with everyone (obviously since I agreed to do a commercial), and hopefully give someone the incentive to join me on my journey for a healthier lifestyle.

What are you waiting for?
Look for me on TV or shopping around Hudson. Or better yet - stop into one of Fitness Together's seven studios in Cleveland and ask for a free session! You won’t regret it.

Want to meet Vicki, and ask her face-to-face questions? Let Stacy Rhea know and she will set a date for a meet and greet.

Snowshoeing in the Cuyahoga Valley National Park

Sun, 02 Jan 2011 17:15:00 -0600

After five minutes of trekking on the lightly snow-covered trails, I was hooked on the world’s fastest growing sport: snowshoeing. And what better place than Cleveland to enjoy a sport like this?

On Monday, Dec. 27, Coach Tim Edwards introduced me to this easy-to-do sport. Tim and I trekked the Meadows Trail, a 3-mile loop, in 45 minutes. The terrain is easy for beginners, and offers a few heart-pumping hills to burn off those extra holiday calories.

January 22
Tim and I will lead a group of 12 snowshoers, Jan. 22, on a 3-mile hike on the Meadows Trail, in the Brecksville Reservation. If there isn’t enough snow on the ground, we will move the clinic to Feb. 5.

Time/location
Meet at the Meadows Picnic area shelter, Brecksville Reservation, 9 a.m.
Tim and I will hand out the snowshoes. Tim will then discuss snowshoeing basics, before we hit the trails. while on the trial, Tim will teach you the necessary skills for future trekking adventures. The hike will last about 60 minutes. We can hike longer, if the group would like. I will lead others back to the shelter,

Hot Lunch
After the hike, a hot lunch will be served. The menu is not set, but it will one of the following: soup, stew or chili. If you follow a special diet, such as a vegetarian diet, please let Stacy know as soon as possible.

Directions to the Meadows Picnic area
I-77 - From the north or south, exit at Routed 82 east (Royalton Road.)
For Meadows picnic area, go east on Route. 82 past the Route 21 intersection. Entrance to Brecksville Reservation will be on the right. Go to the first right (Meadows Drive) and follow back to the shelter on the left. If you start to descend into the valley, you have gone too far. Look for the FT balloons.
GPS - Lon: 81.61567 Lat: 41.31526

What to wear
Outdoor activities require special attire. Please read through the following outline and make sure you have the proper cold-weather gear.

No cotton
Stay away from cotton, it holds moisture and will keep you chilled and wet.

Base layer is the layer closest to your body and should be form fitting. The material should be Dri-fit/Cool-Max. Craft, Nike and Under Armor are three of the most populars brands.

Insulating layer or middle layer should be fleece, this includes bottoms too. Stay away from jeans.

Outer layer should consist of material that is wind resistant/waterproof, this includes bottoms too. The outer layers blocks the wind and will keep you dry.

Hat and gloves
Fleece hat with Dri-fit lining, and for the gloves nylon, this way your hands won’t get wet, if you touch the snow.

Sunglasses
Will prevent the sun's reflection from hurting your eyes, plus, if it is windy, your eyes are protected.

Foot wear
Running shoes or light hiking boots. Two layers of socks. Thin base layer, followed by a pair of fleece or wool socks. Wear gaiters if you own a pair.

Water
Bring a water bottle in a fanny pack or a Camelback. It’s easy to get dehydrated.

If you have any question, contact Stacy

Vicki Meets TRX

Thu, 09 Dec 2010 13:45:00 -0600

So Stacy says to me, “come over here, I’d like to introduce you to the TRX Suspension Trainer.” I step into the workout area and I see this yellow strappy thing with handles, hanging from a high bar. What?! Surely she doesn’t want me to strap into that baby!

Strap Me In!
She tells me that we are going to spend my entire training session working with my new friend: TRX. On my hands and knees I go. One foot slips through the handle and I’m supposed to crunch my knee towards my head. Yeah Right! While I am suspended ...

Multi-Functional TRX
Next, I find myself on my back with both feet in the handles --arms out to my sides, and I’m supposed to lift my entire body up and hold it steady. Stacy wants me to literally hang by my feet while sucking in my stomach?!
(I’m so ‘entertaining,’ we now got Mike joining in on the fun!)

Surprise! Surprise!
I gotta tell ya, I have terrible balance. I didn’t know that little fact until I started working out at Fitness Together, but it’s true. I’ve made strides, but still have a way to go. So imagine my surprise at the end of my working with “Mr. TRX,” when I realized that I actually could balance myself without flailing. I felt I had worked out every muscle in my body…except my ears!

TRX…I think I love you!

'Tis the Season to Fear your Food

Wed, 08 Dec 2010 12:56:00 -0600

Everyone has fears at the holidays:

The perfectionist fears she won’t get it all done.
The obsessive fears she won’t find the perfect gift.
The narcissist fears she won’t get the perfect gift.
The homesick fear they won’t get home on time.
Husbands fear their wives’ third glass of wine.

For most people, these are normal holiday stresses. For me, it’s a fear of food.

I fear it will be everywhere. I fear it will be delivered to my office. I fear it will be lurking in my refrigerator. I fear I will find it in my stocking, that my neighbors will bring it over, and that it will appear on my porch step in a box labeled Harry and David.

For people with weight control problems, this fear is very real. I’ve actually heard a baked potato call my name out loud.

It’s hard to explain to someone with normal brain function – one that says, “I’m full” 20 minutes after they eat. This function does not perform in my brain. I honestly could eat a cow and not feel satisfied. I think it’s because I’m Italian. I come from a long-line of Mediterranean women whose passion for life and lust for food simply has altered our genetic makeup over the years. You can laugh if you want, but it’s not funny when you see a brownie make eyes at you in the night.

Thankfully, I have my friends (personal trainers) at Fitness Together. They give me encouragement, support and power squats.

For most of us, a successful holiday is spending time with family, presents under the tree, not offending the in-laws. For me, it’s not gaining weight.

Thank you Fitness Together. For the first time in years, I’m ready to face my fears.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

A Healthy Brain Needs a Healthy Heart

Thu, 02 Dec 2010 19:31:00 -0600

When the National Institutes of Health convened a panel of independent experts this past April on how to prevent Alzheimer’s disease, the conclusions were pretty grim. To read the full article, click here.

Surviving the temptations of talking pies

Thu, 02 Dec 2010 18:37:00 -0600

Thanksgiving 2010 was a true test of my dedication to my fitness goals. After six months of sweating my behind off at Fitness Together, and learning “how to eat right,” I made smart choices and arranged my plate very strategically.

A plate full of good
First, I filled my plate with turkey, which was awesome - if I do say so myself. Next, I neatly arranged a nice size helping of bright green peas, next to the turkey. And finally, I scooped just enough mashed potatoes and filled the crater of spuds with a gravy - yummy gravy.

I bi-passed the stuffing, dinner rolls and maple flavored butter. Normally that is spilling off my plate.

Applying the Nutrition Together guidelines
Using what I learned from the FT gang, one of which was to stick to my small five meals a day, which in this case meant I had to eat breakfast and lunch, thus I ate a smaller dinner too. I did not overeat, I endded the meal with that “Thanksgiving Stuffed” feeling.

One thing I didn’t give up was the pecan and pumpkin pie. I had a small slice of each. Just enough to satisfy my taste buds and my sweet tooth craving.

Oh, I can’t forget the wine. I admit, I had more than one glass of wine - being the party gal that I am!

My dedication prevails
Friday morning, I was back in the gym, sweating and working-off the extra calories.

A Gobble, Gobble Game Plan

Thu, 25 Nov 2010 06:01:00 -0600

Nov. 24, 2010

Had a great workout this morning with Mike Short. He’s awesome! Really pushed me to “try just one more” arm curl.

Now I’m home preparing for Thanksgiving dinner. My youngest son, Patrick, and I always make the pies together … great fun tradition.  So now I’ve got two pumpkin pies and one pecan pie sitting on the counter cooling. I keep looking at them … Mmmmm they look good! This makes me realize I need a game plan for tomorrow so those pies don’t derail the progress I’ve made with my diet. I’ve learned from my Nutrition Together sessions that I need to eat at least five small meals a day … chock-full of all the healthy stuff like fruits, veggies, protein and just a little bit of the good fats.

I can do this! I know I can! I’ll just fill up on turkey (loaded with protein) and just eat one very, very small piece of pie … one of each of course! That way when I train with Stacy the day after Thanksgiving I’ll be able to fit into my workout clothes! Yep! That’s my plan!

Have a question for Vicki? Send it to FT's Director of PR, Stacy Rhea and she will pass it along.

OMG, I Turned 60!

Tue, 23 Nov 2010 11:13:00 -0600

So I found myself turning 60! OMG, 60?! How did that happen?! Where did the time go? As a mother of two boys … 21 and 41 years old … I’ve managed to stay pretty young at heart. But as I got closer to turning 60 I could tell that my body was not keeping up with my young heart, and my mind was totally ignoring the fact that I wasn’t gettin’ any younger.

So I decided to do something about it. I purchased a very expensive elliptical machine and started working out. Well, OK so what - no big deal that I couldn’t stay at it for 15 minutes without feeling like I was going to die! Was I really that out of shape? In my defense, I must say that I have never been one to workout. I have always been “skinny.” Growing up I suffered through all the mean nicknames: Sticky Vicki … Skinny Minnie … Beanpole. So, all of a sudden I find myself carrying a bunch of extra pounds - threw me for a loop! I learned quickly that I just simply did not know how to work out! How could it be that this easy-to-use elliptical machine wasn’t doing the trick? Not only was I not losing weight - I continued to gain weight. Yikes! So I tried a few exercises … yeah, right! Not only did I not know what exercises were right for me, I didn’t know how to do them. Now what?!

That’s when I discovered Fitness Together. A new studio had recently opened in Hudson and it was within walking distance from my house (walk?! Did I really think I was gonna walk there?!). Could this be the answer? Well, I decided that I was going to find out … so I gave myself a 60th birthday present! I signed up for training sessions at Fitness Together. It just seemed like the best solution to my ever-growing problem: my weight! It was truly one-on-one personal training … no year-long membership commitment … no working out next to a lot of people that I didn’t know … just good personal attention to training without any distractions. Just me, my trainer, and all the wonderful tools of the trade.

I could spend hours sharing my experiences through this past summer , with my trainers … all of them are wonderful! But I’ll just cut to the chase:

I started out wanting to just lose weight and now my goal is more than that. Now I want to live a healthier lifestyle (OK, so I also still want to lose weight!). And it’s working! It’s really working! I feel better. I look better. I know how to work out better. Yippee!

I hope you will follow along with me, as I share, through this blog, my ups and downs, my trials and tribulations, my aches and pains. Join me as I continue to move towards being a younger 60 year old … with a better body, heart, and spirit! It’s gonna be fun!

Oh, and in case you’re curious …yes, I do walk to the Hudson studio! And I also ride my bike there! Awesome!

Diet Busters: Home, Office, and Good Friends

Sat, 20 Nov 2010 12:58:00 -0600

As most of you know, I blog about my trials and tribulations with weight loss. I figured that after every diet in the book, public humiliation might be my best option. And although I haven’t lost a ton of weight (hey it’s only been four months!) I did lose about four pounds, a major feat when you consider I’m reversing a 40 year trend!

In these blogs, I have revealed my successes and failures, and discussed what I’ve learned. This week, I learned something interesting. Apparently, I eat too much at home. I spent three days traveling and lost 2 additional pounds! How, you ask? Well, apparently, not have a pantry or a refrigerator in my hotel room was the ticket!

Last week I was in Connecticut and Florida. Where I was NOT was in my office which always has food (I swear employees would eat cat food if you sprinkled it with sugar) or in my house with access to microwave popcorn (which is evil).

In all seriousness, I was forced to employ the principles Fitness Together has been trying to teach me – eat small, successive meals every few hours to keep your metabolism burning, and don’t eat after dinner. Because I didn’t know our next opportunity for a meal, I carried peanuts and fiber bars and nibbled throughout the day. At dinner, I wasn’t starving and I found a salad to be quite satisfying.

When I got to my room there was nothing to eat (believe me, I looked). And because I was away from my girlfriends (Camille, Sue, Kate, Lisa – you know who you are!) I wasn’t drinking quite so much. (Hmmmm. Note to self, consider getting new friends.) Anyhoo, give it a try – small meals ever 2-3 hours of lean meats, fruits, vegetables and grains. Today’s lesson? Get rid of old habits; then maybe you can keep the friends.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Most important meal of the day

Thu, 18 Nov 2010 08:27:00 -0600

Most important meal of the day: Breakfast

Breakfast helps you sustain energy levels, stay focused, lose weight, build muscle and stay on the top of your game. So, if you are a bagel-eating, sugar-coated-cereal-crunching-breakfast-eater or a breakfast-skipper all together - listen up!

After a six to eight hour fast, the average night sleep, the body needs quality nutrients.

Protein: The body does not store protein like it does carbohydrates and fats, therefore, it is important to include a protein with breakfast.

Quality proteins
eggs/egg beaters (limit the number of yolks - one per three eggs)
cottage cheese
turkey sausage
Greek yogurt

Quality carbohydrates
whole wheat/grains
sweet potato
oatmeal, oat bran, All-Bran

Quality fats
nuts - walnuts, almonds, cashews, etc.
natural peanut butter or almond butter

Avoid
Pop-Tarts
sugar-coated cereals
muffins
cookies
frozen pastries

Planning ahead is all it takes to ensure you are fueling your body with the nutrients it needs first thing in the morning.

Make your eggs the night before
Portion out your cereal and put it in a baggie
Have your fruit cleaned and ready to go

Bite into one of these quality morning meals.

Power-packed breakfast cereal - one of my personal favorites
oatmeal, oat bran or All Bran
Whey protein - can be mixed in the oatmeal/oat bran or eggs on the side
chopped nuts - mixed into oatmeal/oat bran
sliced fruit - mixed into oatmeal/oat bran
soy or organic fat-free milk

* I add a table spoon or two of low-sugar natural apple sauce, a table spoon of no-sugar syrup and a dash or so of cinnamon.

Eggs and cheese burrito
Eggs
cheese of your choice - just a pinch for flavor
wrap - whole wheat or corn is best
black beans
salsa

Stacy Rhea is Fitness Together’s Director of Public Relations; she also trains clients at several FT studios in Cleveland. She has more than 18 years of experience in the health and fitness industry, having spent 14 years as a personal trainer and four years as the editor of Ohio Sports & Fitness magazine. She is also the founder and president of Grunt Girl Racing, an all-women’s multi-disciplinary team that provides knowledge, inspiration and motivation to athletes in Cleveland. Stacy believes that by sharing her trials and tribulations on the way to mastering a healthy lifestyle, she can help others achieve their fitness goals.

The flab factor: Losing weight in your 40s and beyond

Tue, 16 Nov 2010 12:27:00 -0600

Revving up your body’s metabolism is a major factor in the flab fighting years, 40 and above. Sadly, age works against you. Not only does your metabolism slow down with age, but life itself tends to conspire against you. Not all is lost or gained, depending on how you look at it. Losing weight is possible if you know how to boost you body’s calorie-burning power.

Before you can rev up your body’s engine, there are a few things to understand about your metabolism.

Your body is in a perpetual state of burning calories. Just sitting and reading this article, your body is burning calories. The rate at which the body burns calories at rest is called your resting metabolic rate. As you age, your RMR decreases. What that means, is your body’s ability to burn the same amount of calories at age 50 is less than at age 40.

Example:
If your RMR is 1,200 calories per day at age 40, it will decrease to 1,140 calories per day by age 50. That may not seem significant, but over time, it is.

One month equals a difference of 1,680 calories.
One year equals a difference of more than 20,000 calories, which could equate to 5.8 pounds gained in a single year.

Another factor affecting metabolism: muscle mass. Muscle plays a role in burning calories. Beginning at age 30, muscle mass may decrease as much as one percent each year. This adds up, and quickly. And, muscle loss equates to a loss in strength, balance and coordination.

Resistance training is the best way to maintain and build lean body mass.

Look at it this way: For every pound of muscle added, the body will burn an additional 35 to 50 calories per day, a pound of fat will only burn five to 10 calories per day.

What are you waiting for? Get in the gym and start moving.

Stacy Rhea is Fitness Together’s Director of Public Relations; she also trains clients at several FT studios in Cleveland. She has more than 18 years of experience in the health and fitness industry, having spent 14 years as a personal trainer and four years as the editor of Ohio Sports & Fitness magazine. She is also the founder and president of Grunt Girl Racing, an all-women’s multi-disciplinary team that provides knowledge, inspiration and motivation to athletes in Cleveland. Have a question or comment about this post? Ask Stacy: stacyrhea@ftohio.com

Did you know?

Tue, 16 Nov 2010 10:09:00 -0600

Fit Facts to Keep You Motivated

On average, starting at age 25, the typical American gains 1 to 2 pounds per year.

When diet is combined with exercise, close to 100 percent of the weight loss is in the form of fat, and lean tissue may increase. Loss of LBM is never good, because it weakens the organs and muscles and slows down the metabolism.

Individuals who remain physically active for 60 minutes or longer, per day are able to keep weight off.

The consumption of carbohydrates/protein snack immediately following strength training, as well as an hour thereafter, further promote muscles growth and strength development.

Source:Lifetime Physical Fitness & Wellness

Stacy Rhea is Fitness Together’s Director of Public Relations; she also trains clients at several FT studios in Cleveland. She has more than 18 years of experience in the health and fitness industry, having spent 14 years as a personal trainer and four years as the editor of Ohio Sports & Fitness magazine. She is also the founder and president of Grunt Girl Racing, an all-women’s multi-disciplinary team that provides knowledge, inspiration and motivation to athletes in Cleveland. Have a question or comment about this post? Ask Stacy: stacyrhea@ftohio.com

Holiday weight gain: fact or fiction?

Mon, 08 Nov 2010 19:54:00 -0600

Holiday weight gain: fact or fiction?

Exaggerated claims state, on average, that people gain five pounds during the winter holidays.

The truth: Studies show the average weight gain during the winter holidays is just one pound.

That’s good news right? Wrong!

According to a report by The New England Journal of Medicine, most people never lose the pound of weight put on during the holidays. This adds up year after year.

An abstract published on PubMed.gov states, “weight gain was greater among individuals who were overweight or obese, and 14 percent gained more than 2.3 kg (5 lb). In addition, among the entire population, weight gain during the seix-week holiday season explained 51 percent of annual weight gain.”

Researchers at the University of Oklahoma found weight gain among college students to be consistent with adults.

Adding it all up
The numbers are stacking up against you. Adding just one pound per year, from the time you are in college to your mid-forties, is roughly a gain of 25 pounds. Depending on your lifestyle and genetics, the additional weight may represent much more than an increase in body fat. High blood pressure, high cholesterol, diabetes, and atherosclerosis, “a disease in which plaque builds up inside your arteries,” are just a few of the major health issues that can arise.

It’s OK to enjoy the holidays, even indulge, but don’t overlook exercising, portion control and other strategies that can aid in maintaining your weight this holiday season.

Want to know more?

Join Fitness Together in Hudson on Nov. 10, at 6 p.m. for a free presentation on how to stay fit and healthy this holiday season. Register online to reserve your seat.

When you RSVP you are automatically entered in a drawing to win a $50 gift certificate from Chagrin’s Personal Chef.

Stacy Rhea is Fitness Together’s Director of Public Relations; she also trains clients at several FT studios in Cleveland. She has more than 18 years of experience in the health and fitness industry, having spent 14 years as a personal trainer and four years as the editor of Ohio Sports & Fitness magazine. She is also the founder and president of Grunt Girl Racing, an all-women’s multi-disciplinary team that provides knowledge, inspiration and motivation to athletes in Cleveland. Have a question or comment about this post? Ask Stacy: stacyrhea@ftohio.com

Holiday Eating Seminar

Thu, 04 Nov 2010 12:01:00 -0500

Don’t let the holidays interfere with your healthy habits! Eating healthy and making good nutritional choices will be easier this holiday season with our healthy tips, strategies and recipes.

Join Fitness Together’s Stacy Rhea, along with Carrie Rodstrom, RD and Joan Huff, personal chef, for a festive presentation on how to keep your holidays healthy.

Date: November 10

Location: Fitness Together, Hudson
89 First Street, Hudson, Ohio 44236

Time: 6 - 7:30 p.m.

Register Here!

Starve a Cold? I Don't Think So....

Fri, 29 Oct 2010 11:42:00 -0500

Starve a cold? I don’t think so…

I can never remember if the saying goes: Starve a Fever; Feed a Cold OR Feed a Fever; Starve a Cold. But I have the head cold from hell and I am definitely feeding it.

I wish I could be like other people who lose their appetite when they get sick. Nope. Not me. When I get sick, I feel sorry for myself and eat (I do the same thing when I'm stressed, having a bad day, experience a disappointment....hmmmm....is there a pattern here? I wonder...)

Combined with the fact that I can’t exercise this week (I can barely lift my head let alone 20 pound weights above my head!) I should be in jolly good shape by Monday!

I hate these kinds of setbacks…they really throw me for a loop…but I do need to get back on pace. I just got a call from Inside Business magazine and they want to feature me in their January issue about busy executives’ approach to fitness. Yikes! No more excuses!! Starting Monday….hey, it’s Halloween weekend. Cut me some slack!

Next week’s blog: The New Jan – How one-on-one training makes Jan a happy girl.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Who's that Girl?

Thu, 28 Oct 2010 09:57:00 -0500

She swims. She runs. She rides. She tries it all!

Stacy Rhea, Fitness Together’s new Director of Public Relations and resident fitness expert offers more than 18 years experience in the health, fitness and sports nutrition industry. Tap into her knowledge. Contact her at stacyrhea@ftohio.com

I was bitten by the endurance bug eight years ago. On a whim, in 2003, I signed up for a duathlon. I had no idea what I was doing. I brought myself, my mountain bike and a positive attitude to the starting line. Since then, I have participated in a variety of events: 5Ks and sprint triathlons to 70.3 triathlons (half-Ironman - .75-mile swim, 56-mile bike, 13.1-mile run), 50K trail races (31.64 miles), even a sprint adventure race (trail run, mountain bike, paddle and obstacle course).

I am not the fastest or the best athlete. I don’t race to win. I race to finish. OK, I admit it, I am competitive too, but only against my previous time. I have, on occasion won my age group - 2005/2006 Greater Cleveland half-Ironman triathlon.

Twenty one years ago
My fitness career began 18 years ago when I set out to lose weight and improve my fitness. At 22, I was out of shape and I was a smoker - yuck! I didn’t exercise and I didn’t know the difference between a carb or a protein. My incentive for improving my physical fitness: My father. At the young age of 49 my father had a quadruple bypass. He was a smoker and slightly over weight. His surgery was my wake up call. After losing 15 pounds, I was approached by friends and family to help them lose weight, thus my personal training career began.

Expert trainer
My first personal training gig began in 1992, in Shadyside, Penn., working for Peak Fitness. After two years with Peak Fitness, I moved home and began working with King’s Gym, in Bedford, Ohio, as an independent contractor. While at Kings, I worked one-on-one with clients and I worked with a variety of athletes, helping them improve their sports performance via resistance training and nutrition. I conducted several sport camps for a girls basketball team, and I worked one-on-one with various athletes: soccer, volleyball, tennis and track.

Nutrition is my area of expertise, specifically weight loss and sports nutrition. I learned a lot about nutrition when I participated in natural bodybuilding shows. Dieting down to 10 percent body fat takes not only dedication, but also an understanding of how the body responds to diet and exercise.

In 2004, I made a career change. I took on the role of editor for Ohio Sports & Fitness magazine. I love to write, so writing about health, fitness and endurance sports was a great fit.

Then fate stepped in and I met the team at Fitness Together. I love their energy, enthusiasm and drive to be the best. I wanted to be part of their quest to reach more people and change lives.

Through Fitness Together’s blog, I hope to educate, motivate, inspire and challenge you to live your life FIT - every day.

Please contact me with your questions, thoughts, comments and suggestions. I love discussing everything and anything to do with fitness, health, nutrition, consumer fitness products, and the likes.

In good health,
Stacy Rhea
stacyrhea@ftohio.com.

Follow Our Blog!

Thu, 14 Oct 2010 00:00:00 -0500

Fitness Together has entered the blogosphere in a big way. We have hired a veteran journalist and fitness expert, Stacy Rhea, as our new Public Relations Director and resident blogger. We have also asked our trainers to join the conversation on their various areas of expertise.

We will be blogging on many topics within the area of health and wellness, from exercise tips and workout plans, to nutrition tips and recipes. Join the conversation today!

Visit the blog here!

Follow us on Facebook!

Wed, 13 Oct 2010 00:00:00 -0500

The internet just got a little bit healthier...... Because Fitness Together now has a Facebook page!

Become a "fan" of our webpage to get access to news, fitness tips, and SPECIAL DEALS.

Visit our Facebook page today!

Lift Weights to Beat Obesity

Mon, 11 Oct 2010 13:17:00 -0500

There's a great article in today's USAToday about the impact of strength training on weight loss. Not surprisingly, several recent studies have shown that adding strength training to your workout regimin is more effective at burning fat than a regimin that focuses exclusively on cardiovascular exercise.

CLICK HERE to read the full article!

My Kids Destroyed My Body!

Mon, 11 Oct 2010 11:41:00 -0500

That sounds harsh, I know. But it’s true. And it’s still happening.

Last week, I went to Arizona to visit my boys, Adam 24, and Devin 21. Until that visit, I had been doing great on my fitness program at Fitness Together in Cleveland – exercising 4 x a week; eating right; limiting alcohol. I was excited to show them I had lost a few pounds and determined to keep going. That lasted about 2 hours.

Within minutes of touching down, we were at a bar doing shots and eating buffalo wings. What? My kids have played havoc with my body since the day they were born. I’m still trying to lose 20 pounds of "baby" fat (not to mention a few stretch marks, hemorrhoids, and vericose veins I could live without).

As someone who has always struggled with weight, I remember stepping on the scale one day after Adam was born. I was so excited to shed the pounds. And I did – two of them. Not to repeat myself, but...What?! The child alone weighed nearly 7 pounds! Sometimes life isn't fair. I still hold a grudge (sorry Adam).

Now that my boys are adults, they think it’s funny to try to get their mom drunk. They rarely succeed (well, there was that one time they had me singing in an Arizona Karaoke bar; hey I'm not proud of it!!). But they do get me drinking – and eating – more than normal. So….

I’m back in Cleveland and getting back on track. Today is day one. Tonight will be my first exercise session in two full weeks and I feel like a marshmallow. But if there’s one thing I’ve learned through my fitness process it’s that if you have a bad day (or in my case, 10) its okay to forgive yourself and get back on the horse. That’s what I’m planning to do. Giddy up!

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

High-Fructose Corn Syrup - Is It Bad For You?

Wed, 29 Sep 2010 12:49:00 -0500

High-fructose corn syrup, is it bad for you? Research has yielded conflicting results ... Either way, a lot of processed sugar is not part of a healthy diet. Use these tips to reduce your sugar intake:

1. Limit processed foods as much as possible.

2. Avoid foods that contain added sugar.

3. Eat fresh fruit.

4. Choose fruit canned in its own juices.

5. Drink less soda.

Where the heck has Jan been?

Mon, 20 Sep 2010 11:40:00 -0500

Don’t you hate when someone you are expecting doesn’t show up? It’s like mom baking a cake that you find out is for the neighbors. Like sucking the life out of a lollipop only to find it doesn’t have that chewy center. Like waiting for my blog only to discover it’s two weeks late. Lame.

I have a lot of excuses. My clients were extra demanding this week. My family was more dysfunctional than usual (if that’s even possible). My cat died. (That’s not true. I don’t even have a cat and if I did, it wouldn’t die…well, except for Pepper. She definitely died when she got hit by a car on Hines Hill Road and my best friend in the world tells me by saying, “Have you seen Pepper lately,” and my husband has to go pick her up in a black trash bag!)…But I digress.

The real reason my blog is late is that I haven’t had much to report – no solicitous fantasies about trainer Michael (“Would you like me to stretch out that back, Jan!). No stories about Brad (although he did perform the moonwalk to Kesha’s Tick Tock, which is probably worth writing about). No killer squats to complain about. No progress on the weight loss front.

So what changed? Why the blog? Why now? How about I tried on all new clothes this weekend and they fit. Now that’s something to write about! I was a perfect size, well, never mind what size…it was perfect. So while I haven’t lost any significant weight, I HAVE significantly arranged the weight I have! And for the first time in a looong time, it was fun shopping! (unfortunately much to my husband’s chagrin ?).

I’m completely enjoying working out at Fitness Together in Cleveland. I’m doing it in a way I’ve never done before. Though I’ve exercised my entire life, it was always about aerobics for me (running and jumping is about the only thing I can do without falling). At Fitness Together, I’m strengthening and shaping – and it’s making a big difference. Write me if you want to hear about my favorite “core” exercises. That’s where I feel I’ve made the biggest improvement – lengthening and strengthening my abdomen. I’d be happy to show you. Now, I think I’ll go see Michael about that back…

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Trainer Goes All The Way....

Thu, 26 Aug 2010 11:38:00 -0500

I need to start this blog with a photo.

This is Michael. Michael is one of my trainers at Fitness Together. Recently he adopted me as his personal cause. He’s convinced I’ll lose more weight if I trim my wine drinking to one or two glasses a week vs., well, vs. my current intake.

He asked me what incentive he could provide to get me stop drinking wine for one month. After dismissing my first thought (well, come on, look at him!) I suggested he give me a picture of himself with a stern look that I could carry in my wallet and view whenever I was tempted.

He sent me this photo. I’ve made several copies and pasted them on my fridge, my wine bar, the office wet bar (yes, we have one! Donald Draper didn’t exactly invent the idea) and, of course, put one in my wallet. The original photo said “Don’t Touch it Jan” but the women in my office thought that message left a little too much to interpretation. So he changed it to “Put Down the Wine.”

For any of my friends who also need help in this area, please feel free to download the photo and place it in your wallet. Just make sure you explain it to your husband first. I’ll say one thing, the personal trainers at Fitness Together go the distance to get you to your goals!

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Top 10 Findings: Limp and Don't Eat Burritos

Sun, 15 Aug 2010 11:37:00 -0500

As most of you know, I went kicking and screaming into a fitness program three months ago thanks to our new client, Fitness Together of Cleveland. Here are my Top 10 Key Learnings since then:

10. Don't accept a client called “Let’s Stop Drinking Together”.

9. When the trainer asks, “Does anything hurt?” Always say yes, or he’ll make something hurt.

8. Try limp when you walk in; sometimes they take pity.

7. Even if it’s 5 a.m., eat breakfast before you work out to get your metabolism moving (happy, Brad?)

6. It helps to not wear socks or underwear on weigh in day.

5. Be patient. Results aren’t sudden but when they come, oohh la la!

4. Don’t eat bean burrito’s for lunch if you have an evening appointment

3. Girl trainers are meaner than they look.

2. Learning to eat correctly from a nutrition expert makes all the difference.

1. Don’t piss off trainer Brad.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

My Love-Hate Relationship with Brad

Sat, 07 Aug 2010 11:36:00 -0500

One of my trainers, Brad, and I have a love-hate relationship. I love when he tries to give me nutrition tips and he hates when I roll my eyes and try to buck the system.

Deep down, I know he’s right. But gosh, it’s really hard to take orders from a 22-year old! “Carbs are good, but eat them in the morning. Wine is okay but once or twice a week, not every day.” Pretty soon he'll be telling me to give up hot dogs as midnight snack. Geesh!

As most of you know, I run a business. A real business with employees, three pots of coffee, office clicks and an occasional employee breakdown. Here’s the thing. I’m usually the one who gives the orders (no one actually listens to me, but that’s beside the point). I’m the one in charge. The one who gets to make the rules. So it’s really hard when young Brad starts telling me what do.

He doesn’t really insist thatI listen. His advice is “highly suggested” if I want to lose weight, he said. Right Brad. Thanks for trying to soften those crazy demands. Appreciate that, son.

The last time I was there, I decided to try to be less bossy. I took a few minutes to listen. Brad says it’s important to eat all day – every three hours, but to eat the right things: lean proteins, good carbs, fruit and vegetables, all in small portions. You need to fuel your metabolism…don’t let it go dormant….and fuel requires the right inputs to burn efficiently. Okay. As much as I want to tell him to stop talking, that makes some sense. I supposed I could try.

I got on the scale this morning (my measurement of self esteem since I was 13). Huh? I weighed three pounds less than I did last week. Thanks Brad!! My man!!

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

This Week's Lesson: Wine is not a fruit...

Thu, 29 Jul 2010 11:35:00 -0500

Okay, so I don’t really think wine is a fruit, but in terms of nutrition, wine should have some value, don’t you agree? I mean it has amazing antioxidants heralded for maintaining health and reversing aging It’s made from grapes for gosh sakes!

Not so, say the nutrition experts at Fitness Together, where most of you know I spend three to four hours a week being tortured by power squats and pushups. In their opinion, whole fruits and vegetables are better for you – they actually expect you to eat 7 of them a day (2 fruits, 4 veggies). Try as I may (and believe me, I tried!), I simply can’t convince them to substitute wine for fruit – even though it’s made from fruit! I think that's bogus.

Apparently, they are watching me more closely now. They’ve re-established my “Accountability Journal” immediately after my last blog, where I admitted to an eating binge. Now I’m writing down everything I eat. And because I was raised by Catholic nuns, I can’t lie (though I desperately want to). I find myself writing little explanations in the margins, like: “The client made me eat that” or “It would be rude not to have a taste."

In the end, it’s been a good thing. By writing down everything I eat in a journal I’m becoming more self aware. And for the first time in a loooooong time, I’m actually shedding a few pounds (praise be!). The funny thing is that I feel like I’m eating more than ever. The program encourages food every 2-3 hours – Apparently the trick is in eating the right food. Who knew? I’ll keep you posted.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Hurts So Good

Thu, 22 Jul 2010 11:33:00 -0500

I had to sleep on the couch last night because my legs were too wobbly to make it up the stairs after my workout with Cody. Apparently jealousy drove Cody to madness. He was the only trainer not to be mentioned in my blog and he wanted in, big time.

Cody figures if he’s tough on me, I’ll write about it. He was right. The mad man made me (that’s an alliteration! I love when that happens!) do about 10 power squats, with 20 pound weights in each hand. Are you kidding? I even had to do them while walking backwards! Which was interesting since I have no balance. I think he was looking for something to post on You Tube.

The more I complained, the more squats I had to do. Then it hit me. This is really what working with a personal trainer is all about – pushing your limits. Doing things – like a hundred squats – that you would never do on your own. I’ve discovered it’s those final few pushups, the ones where your entire body is shaking, the ones you would never do without someone standing over you – that deliver the results you crave. That’s when you feel the muscle pop out, shouting “move over fat and cellulite, there’s a new sheriff in town” (or something like that :).

So Cody, I know you think you “got me” with your drill-sergeant demeanor and your heinous exercises….but the joke’s on you, my friend, because even though my legs still hurt 12 hours later, it’s a “good” hurt and I’m feeling pretty fine about it. So there. See you next time!

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Jan's Bad Week

Sun, 18 Jul 2010 11:32:00 -0500

So, I had a really bad week in terms of fitness. I had a stressful project due at work, so naturally I began “comfort” eating (and drinking too, if I want to be honest) myself into oblivion.Basically I abused my body for 7 days straight – and justified it by telling myself I deserved this “reward” for all my hard work.

Please tell me you have weeks like this – where you go into kind of a food coma to ‘salve” your stress.

I’m not an alcoholic but I think it’s a lot like “falling off the wagon.” You just can’t help yourself. I virtually didn’t sleep for five days. so I gave myself rewards each night – a Bloody Mary, two hot dogs on the grill, a bowl of chips before bed…you know the drill. Hard day = excessive nights.

I can’t explain what happens to me during these episodes. It’s like an alien has taken over my body and I can actually hear myself calling, “Hey, Alien. What did you do with Jan? Let her out!!

I’m back on track this week, but I was petrified to go to my workout this morning. My butt felt like a sack of potatoes dragging five yards behind me. My body felt like mush and I thought I’d surely collapse during my squats. To top it off, I would probably get Brad as my trainer. Ugh.

I walked in head down, the weight of guilt. “Hello Brad.” (crap!). He wanted to start with squats. Of course. To my surprise, they were easy. So were my crunches. And push ups. What the heck? Had I begun to strengthen my body to a point where I could actually handle an occasional binge?

Surprisingly, this discovery doesn’t make me want to binge more. Quite the opposite. I want to continue strengthening. To see how strong I can get. I’ve already made my next appointment! Let’s get it on, Brad!

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

I'd rather be in the Maternity Room...

Fri, 02 Jul 2010 11:31:00 -0500

The last time I heard the word, “Push!” I was squeezing a child from my loins – a feat, it turns out, that was easier than power squats at Fitness Together. At least when I popped out a child, I had an immediate reward, whereas power squats only gave me sore thighs.

I couldn’t stop thinking how much exercise was like having a baby. You literally have people yelling at you the exact same things you heard in the delivery room – “You can do it….push….you’re halfway there.” I was worried I’d have to sit on a doughnut afterwards.

When I walked in, I saw that my personal trainer was a female. This made me happy. I’d probably get an easier workout and I wouldn’t have to worry so much about body odor. Turns out that “Stacy” is a code word for “torture monster.” After the power squats, I literally wanted to hit her (kicking was no longer an option since I could barely lift my legs). I’m happily married, but for the first time in my life, I wanted to spend time with someone named Ben Gay.

Stacy is beautiful. Of course she is. With a body of steel. It’s no wonder all the guys clamor to have her as their trainer. Apparently, men like the rough stuff. Me? Next time, I’m hoping for ...

I’m kidding about Stacy. She’s amazing….and she’s determined to make me amazing, too.

All my life I’ve done aerobics of one kind or another but I have to admit, there’s something to this weight training. I feel stronger every day. What’s weird is that this strength is following me to my work life. It’s a pretty cool feeling. So, for all my friends who want to be tortured, I mean sculptured, let me know. Fitness Together offers free trial sessions. Maybe we can “push” together.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

The Reason I Work Out...

Fri, 25 Jun 2010 11:28:00 -0500

This is Brad...

No Scale? No Way!

Sun, 20 Jun 2010 11:27:00 -0500

It’s been exactly one week since I started my fitness training, and I haven’t lost a pound. I yelled at my trainer, Brad, who says I shouldn’t be weighing myself every day. Are you kidding? How will I pre-determine what kind of day I’m going to have without seeing that number first thing every morning?

I don’t think I’m unusual. Most women define themselves by the number they see on the scale. Each morning, the first thing I do is strip off my clothes and weigh myself. If I don’t like the number – which is pretty much every day – I start my morning mantra: You are such a cow! You should be ashamed of yourself! What’s the deal with not getting this part of your life under control? You really suck as a person. With the introduction of digital scales, I can actually engage in this process over just a few ounces. I think most women are like this. If not, someone let me know.

Brad the trainer says my body is in a state of flux, the introduction of all this heavy weight training is confusing my metabolism and my body may simply be “storing” resources until it figures out what’s going on. He asks how I feel and I say great, but is that really the point?

For the first time since pre-children I can actually feel my abs. My pants feel looser and I have a ton of energy. But until that number on my scale starts moving backwards, I'll continue berating myself each morning. It's just what women do, Brad.

I feel sorry for Brad. I don’t make his job easy. I question everything. I know he cringes when he sees me. I’ve caught him actually looking at the schedule when I walk in to see if another trainer is available. Sorry, Brad, but the things that are the hardest are always most satisfying, right?

I received my nutrition training and my “accountability journal.” I need to write down everything I eat for the week and share it with the trainers. Yes! This is something I've always wanted to do!! (Not!)

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Day Three - Mike Gives Me Permission to Drink!

Fri, 18 Jun 2010 11:26:00 -0500

Instinctively, I know that drinking two glasses of wine every night isn’t good for my waist line. So why am annoyed when my new Fitness Together trainer Mike tells me this? Because I don’t want to give it up, that’s why!

Actually, Mike understands this (he’s very smart!) and he gives me a simple strategy. Mike says: “If your earn it, it’s a reward; if you don’t, don’t do it.” In other words, if I eat right all week and stick to the exercise program, having a glass of wine or two on the weekend is a well-deserved reward.

Somehow just knowing I can still drink takes some of the pressure off. Does this make me an alcoholic? No! Over my life I’ve had to give up everything I’ve enjoyed – smoking, biting my nails, eating pizza for breakfast. Drinking is my final vice and I’m NOT giving it up. (Okay, maybe I better read up on the signs of alcoholism).

This Saturday, I have my first Nutrition Together session. They give you something called an “Accountability Journal.” Seriously, they couldn’t just call it a food log? They had to put guilt right in the title. :) Sounds fun. I’ll tell you all about it next time….

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Day Two - Brad Again!

Tue, 15 Jun 2010 11:24:00 -0500

So...today was my second session at Fitness Together. I was slightly nervous - mostly because I thought they were going to weigh me. The night before, I had a hot dog for a midnight snack and I kept thinking, that can't be good.

I often wonder what the deal is with my inability to control my appetite. I run a successful business. I'm a classic overachiever in every way. I'm disciplined beyond belief in almost everything I do - except eating. I've been overweight since I was 11. The only time I wasn't was in high school when I became anorexic for two years so I could get a boyfriend. Other than that brief period, I've pretty much been relegated to the chubby girl section at Department Stores.

Anyway, I was nervous for my second session. I wasn't sure if I'd have Brad again, or someone equally sadistic (Brad, if you are reading this...I'm only kidding...slightly). It was Brad. Oh goodie. He probably forgot by now about me falling backwards over the equipment last time. Not!

Brad asked if I was sore from our previous workout and I was afraid to say no because he would probably make the workout harder. I said, "A little" just to be safe. He started me on all new exercises...using different muscles, he said, keeps your body guessing, thus burning more calories. Interesting.

Several times, I tried to get him to relax a little...use lighter weights....give me fewer reps. But he just kept pushing me. So annoying. We only had one real disagreement - when he wanted me to stand on this half-ball thing to improve my balance, thus further strengthing my core. I was pretty defiant (I was afraid of falling again!). In the end, Brad won. What can I say, he's bigger than me.

When I left, I felt pretty good. One really interesting thing is that all of these core exercises make you constantly aware of your stomach muscles...you start to stand up straighter; walk with more purpose and more poise. Jan likes!

I'm looking forward to my next workout this Thursday. In the meantime, for all of you ladies who responded to my blog...here it is: He's about six 2, huge across the chest, has extremely large arms (the kind that you can imagine crushing you) and is single. Yes, I asked.

Jan Gusich is the owner and CEO of Akhia, one of Cleveland's premier Public Relations firms.

Fitness Together

Mon, 14 Jun 2010 11:17:00 -0500

Editor's Note: For the sake of full disclosure, I have to point out that while Jan is a client of ours, we are also a client of her's. Jan runs one of Cleveland's largest Public Relations firms, Akhia, which represents Fitness Together. So while I'm sure that some of her comments are tinged by the need to give us good PR, it's still all honest (sometimes brutally so) and all Jan. - Brad Newcomb, Co-Owner

So, we get a new client - Fitness Together - and from the moment they signed, I know I'm going to feel pressured to get in shape. I'm thinking, I'm 52...give me a break! Do I really need to worry about this?

But I know I do....I'm getting more and more out of shape, and besides, I'm in an image industry. I should look good - and that's hard to do when your thighs keep getting thicker. So, after two months of almost constant badgering by the client (I'm kidding Jonathan, that was my conscience screaming at me), I succumbed. I made an appointment with the Fitness Together staff.

Yesterday was my first appointment. I was petrified. I didn't have anything to wear to a Hudson "fitness studio" where expectations of my workout wardrobe would be high. And I really didn't want to step on a scale in front of strangers. Or give them personal information about what I eat, and when. But I went.

I met Brad. Brad is very buff and very young. Can you say awkward? He had to take my measurements. Yes, that would be the circumference of my bust, waist and, God help me, my hips. I began to hyperventilate. Until Brad put me through the paces. Then I started to pant. Quietly, of course. I didn't want Buff Brad to see that I was out of breath so easily. That would not do at all. To cap off my embarassment, I fell. I tripped over a piece of equipment and went flying ass over head, all the way to ground. Awesome. Now Brad was really having fun.

After a few minutes I started to relax. I started to hear what Brad was telling me. I started thinking, "He's really nice...and he seems like he knows what he's talking about....maybe." Lo and behold, I started to learn a few simple things - like maybe it wasn't such a good idea to eat light all day only to pig out at dinner. Or maybe doing the same exercise over and over wasn't really working anymore.

The most important thing I learned was that I had absolutely no strength...pretty much no muscles at all. Though overweight, I figured I was in pretty good shape because I walk/jog uphill 45 minutes on a treadmill four times a week. But when it came to my "core" - well, I didn't have one. Couldn't even hold a "plank" for one freaking minute. Pathetic.

So now...I'm energized. I want muscles. I want to be strong. I want a core!!! I want to eat better (Brad recommends six small meals a day) and I definitely want to look better (even though Brad said I looked great the way I am. I know he was just being polite. Nice boy.)

I've made another appointment. I might get Brad. I might get another personal trainer. The really great thing about Fitness Together is that each appointment is a one-on-one coaching/training session - very personal, and very individualized. And it's different all the time so you are constantly working new muscles, learning new techniques. I started to get pretty excited about what this progam could mean for me. Next week, I'm also signing up for their Nutrition Together program.

I figured if I went this far, I might as well go further and write a blog about my progress. That way, I could really embarass myself! Not! Maybe I'll be disappointed. Maybe I'll fail at achieving my fitness goals. But maybe I won't fail. Something tells me, this time, it will be different.

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The narcissist fears she won’t get the perfect gift.
The homesick fear they won’t get home on time.
Husbands fear their wives’ third glass of wine.