Fitness Together - Okemos

Beat the Winter Blues!

Tue, 07 Feb 2012 08:28:00 -0600

1. Exercise
As if we needed another reason to get fit! Exercise isn't only for maintaining your weight and staying healthy. It's great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You'll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.

2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.

3. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.

4. Embrace the Season
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they're only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high

Kick the habit!

Tue, 24 Jan 2012 18:41:00 -0600

At Fitness Together we want to assist you to develop healthy lifestyle habits. The key is to NOT overwhelm yourself with change – pick one thing to tackle. Think of that nagging bad habit that you can’t seem to quit. Consider creating a “bad habit jar” with fitness as the consequence for not kicking the habit. When you slip up, write an IOU to the jar, and perhaps every week empty the jar and pay for your ‘sins’. Have one too many cookies? Add 50 crunches to the end of your workout. Lost your will power and smoked a cigarette? Tack on an additional 15 minutes to your run. Knowing that these activities carry a consequence may help you stop them. And it may also help you get in touch with the REALITY that it’s called a ‘bad’ habit for a reason. If you need more accountability (and most of us do), ask a friend, or your FT trainer, to help keep you honest.

How to Spend Less Time in the Gym and See Better, Faster Results

Wed, 11 Jan 2012 11:24:00 -0600

Everyone who's trying to get fit wants to see results right away. While there's no magic pill or "quick fix", there is one thing you can start doing differently in your workouts to speed up your results.

I'm talking about focusing on the exercises everyone hates to do, but are oh-so-good for you!--

Compound Movement Exercises.

Unlike single-joint exercises (i.e. isolation exercises) like bicep curls, triceps kickbacks, and leg extensions, compound movements recruits multiple joints and multiple muscles.

This is what makes them so hard to do. However, it's also the reason they are so effective.

Not only do compound movements burn more calories and rev up your metabolism, they also promote the secretion of human growth hormone (hgh) which helps with muscle growth.

So what kinds of compound movements should you be doing?

Here are a few you can get started with:

Squats -- be sure to ask someone who works at your gym to show you how to do these with proper form. If at any time you experience pain, STOP immediately.

Deadlifts -- another great exercise. On this one, make sure to keep your chest out and back straight.

Bench presses -- Keep your back flat on the bench. Don't use so much weight that you start arching your back to try and push the bar back up.

Barbell rows -- Make sure to keep your back straight and chest out. Squeeze your lats and hold for one second on the contraction for maximum benefit.

There are more compound movements you can do, but these will give you a great start.

If you don't know how to do any of the ones listed here, make sure to ask someone who works at your gym to show you the proper form, to avoid injury.

These exercises will be tough. But the hard work will be worth it.

What's more, just doing 3 - 5 of these exercises will workout your ENTIRE body. That means less time in the gym and greater results.

New Year's Goal Setting

Tue, 03 Jan 2012 17:41:00 -0600

New Year’s Resolutions and goal setting can be tough! Statistics show that most folks will fail at reaching their resolutions and goals!

With the end of 2011 upon us, it's time to decide exactly what you want to accomplish in 2012.

1) You must have a "WHY" for each of your goals.

One of the biggest factors for making sure you reach your goals is to have an underlying reason as to why you want to reach this goal, something that truly drives you.

2) Write your goals down.

I am a huge believer in sitting down and handwriting your goals out. Then keep them visible and review regularly.

3) Find a support system.

Let's face it, it is tough to reach your goals and stay internally motivated for the entire year. You will have periods of time that you struggle and find it hard to stay motivated.

This is where a great support system comes into play. This can be family, friends, workout partners, and your fitness coaches. You have a built-in support system of coaches, friends and people that know exactly what you are going through and what you're trying to accomplish.

4) Create both outcome based goals and procedural goals.

Most of us create goals that are outcome based such as 'I want to make more money", "I want to lose more weight", etc. These are strictly based on outcomes. If you set procedural goals as well you will be able to track your progress and reach your outcome goals.

If your outcome goals are to do 10 regular pushups and lose 20 lbs in the next year then you need to set some action steps in place to accomplish these tasks. Trust me; they won't magically happen because you wrote them down. So an action step procedural goal might be to get in at least 150 workouts over the next year.

5) Have a plan!

The biggest mistake that you can make is not creating a plan. As I stated before you can't write down your goals and hope and pray that they are achieved. You have to do a little work!

For each goal write up a plan for how you will accomplish the goal.

Example: "I want to drop my body fat by 15% over the next year."

Action Steps: "I will begin by making one positive nutrition change each month for the next year. I will start with eating a healthy breakfast every day. Next I will make sure to increase my vegetable intake.

After those steps are reached I will cut out starchy carbs." And so on.

If you use these 5 tips above I promise you'll get great results and 2012 will be an awesome fit and healthy year for you!

Have a safe and happy New Year!

GET OUT OF YOUR COMFORT ZONE!

Fri, 02 Dec 2011 08:32:00 -0600

Max Fat Burning: Despite what you may have heard about the fat burning potential of low intensity exercise, your max fat burning zone actually occurs at the upper end of your aerobic zone, about 80 percent of your max heart rate. It’s true that working at a lower level of intensity (50 to 65 percent of your max heart rate) is easier to maintain for an extended period of time (an hour or more), and it also allows you to burn a greater percentage of fat calories as compared to carbohydrate calories. Yet minute for minute, this lower level of exertion burns substantially fewer total calories and thus fewer fat calories overall. It’s at approximately 80 percent of max that you experience the largest total amount of fat being burned during the shortest duration of time. Generally, you’ll be able to hold your max fat burning intensity for at least 30 minutes (longer as you become more fit).

Estimate your max-fat-burning heart rate with this test:

Choose an activity in which you can maintain a consistent intensity, such as running, cycling, skiing, rowing, etc.
Warm up for 10 to 15 minutes.
Increase your intensity to the highest heart rate you can comfortably maintain and then hold it for 10 minutes. You should be able to talk, but your sentences will be short and choppy.
Active recovery should be three minutes. Keep moving but with light resistance or intensity.
Return to the highest heart rate you can hold for 10 minutes and maintain it.
Cool down for five to 10 minutes.
Average your heart rate from the two vigorous 10 minute sessions to determine your estimated max fat burning. (Note: This number should be equivalent to the one displayed on most aerobic equipment.)

Thanksgiving Tips

Wed, 23 Nov 2011 05:28:00 -0600

Did you know it's estimated that the average person will consume over 4,000 calories on Thanksgiving Day alone? This is more than double our daily baseline calorie needs! That's well over a pound that most folks gain just in one day.

Not to mention the additional caloric surplus that comes from munching on all the leftovers in the days that follow.

While "Healthy Thanksgiving" doesn't quite have the appeal of the more familiar "Happy Thanksgiving" greeting, I use it to make the point that Thanksgiving dinner doesn't have to be a totally unhealthy event.

After all, there is a lot to like about the ingredients in Thanksgiving dinner. Turkey and ham can be a healthy, low-fat meat, if prepared correctly. Sweet potatoes, yams, winter squash and pumpkin are all loaded with vitamin A and other important nutrients. Cranberries are a nutrition powerhouse and broccoli and fruit salad are two of my personal favorites.

So here are some tips to make your Thanksgiving and upcoming Christmas meals ones that contribute to your health and hopefully keep you under the 4000 calorie splurge that is common.

1) Skip the basting. Choose a plain bird and cook in a bag to seal in the moisture. Remove the skin before serving.

2) Use ingredients like whole wheat bread, vegetables, fruits (cranberries, raisins, dates or apples), nuts and your favorite spices for the stuffing and bake it in the oven rather than in the turkey.

3) Serve your sweet potatoes or yams baked rather than candied and let your guests add butter to taste.

I like to add a little splenda.

4) Use skim milk or buttermilk rather than whole milk and skip the butter if you make mashed potatoes.

5) Give your meal gourmet appeal by cooking your green vegetables with garlic, nuts and herbs rather than creamy or fat-laden sauces.

6) Don't serve the meal on your largest plates. By using smaller plates you ensure smaller portion size and even that second helping isn't quite so damaging.

7) Of course try to eat (and drink) healthy and moderately every other day around the holidays knowing you are going to probably splurge on occasion and it won't be quite as damaging overall.

And of course, if you're involved in a good regular exercise program this does give you more room for error to be able to burn it off.

Bon Appétit and have a Happy, Healthy Thanksgiving!

Three goals to get you started

Wed, 16 Nov 2011 09:03:00 -0600

Today I'm going to leave you with 3 goals you can implement this next week to start seeing some measurable progress.

1. Add 10 minutes of exercise 3x per week to your current program. If you're not currently doing anything, start with just the 10 minutes 3x per week. If already exercising then add the 10 minutes to your program. It probably needs some progression anyway.

A great example of a 10 minute strength and cardio combo workout could include a short bodyweight circuit consisting of: bodyweight squats, jump rope, kneeling pushups, lying hip bridge, lying v-ups, jumping jacks. Repeat this circuit 2 -3 times for a great workout that is guaranteed to ramp up your metabolism.

2. Take your dinner and split it into two meals and eat one at dinner time and one three hours earlier or three hours later depending on your time of dinner.

Frequent smaller

feedings are the best way to speed up your metabolism and burn fat fast.

3. Take one minute to visualize your health and fitness goals. I mean really visualize them, then write them down. Then develop a plan to get them accomplished, no excuses!

That's it. Get started and by the end of next week you should already notice an improvement in your health and fitness.

Frauds

Tue, 08 Nov 2011 07:01:00 -0600

Americans regularly fall victim to fraudulent weight-loss products. These include nonprescription drugs, dietary supplements, skin patches, creams and gadgets. They're often advertised as providing rapid weight loss without the need for diet and/or exercise.

Add to that the fact that consumers are easily frustrated because of what they read, watch and hear in the news. One day they may see a headline touting a nutritional "breakthrough," and the next week they hear about something totally different.

So, how do you distinguish fact from fiction? For starters, remember that nutrition is a science that involves biochemistry, biology, human physiology, anatomy and food chemistry. As with advances in medicine and pharmacology, rigorous research needs to be done before dietary guidelines are recommended.

When you hear something about a recommendation, such as using lychee fruit to reduce belly fat, consider the source. Is the person offering this advice a credentialed health professional with specific training in nutrition?

Trained nutrition professionals have degrees in nutrition, dietetics, public health or related fields. They have supervised clinical experience, have passed a national exam and are required to pursue continuing education. In Delaware, nutritionists must be licensed.

Or, if you read about new research -- such as the 47 people who drank chocolate milk and had a lower risk for heart disease -- you need to consider the size of the study. One this small generally constitutes a preliminary or pilot study.

Health information and dietary recommendations need to be viewed cautiously. The Food and Nutrition Science Alliance, a coalition of professional nutrition and scientific societies, offers the following 10 red flags of junk science:

1. Recommendations that promise a quick fix.

2. Dire warnings of danger from a single, complex study.

3. Claims that sound too good to be true.

4. Simplistic conclusions drawn from a complex study.

5. Recommendations based on a single study.

6. Dramatic statements disputed by reputable scientific organizations.

7. Lists of "good" and "bad" foods.

8. Recommendations made to help sell a product.

9. Recommendations based on studies published without peer review.

10. Recommendations from studies that ignore differences among individuals or groups.

Before making any drastic changes to your diet or following nutrition advice from a questionable source, talk with your health care provider or a licensed nutritionist.

Here's 5 ways to amazing & lasting health...

Wed, 02 Nov 2011 15:17:00 -0500

1. Support - To keep you motivated, it's essential you
find a support group, others in your situation who know
what you're going through and can help you every step

2. Tools - Believe me it's so much easier to exercise
and eat healthier when you have a step-by-step plan to
follow. If you stick with it a few weeks, soon your new
healthy lifestyle becomes a habit

3. Knowledge - Knowledge is key. You need to understand
YOUR body first and foremost. Then you know what YOU
should eat, how YOU should exercise and so on

4. Expert Advice - When it's your health at stake, it's
always best you seek your knowledge through an expert.
Someone with real life experience and know how.

5. Reward - When you achieve a goal, reward yourself.
If you want a new coat, say - "Okay, I'll get it after
I've dropped X pounds" or whatever your goal is.

Three Quick Tips

Tue, 25 Oct 2011 16:03:00 -0500

Take In More Protein

One of the best ways to add quality muscle tissue and get rid of the flab is to consume more protein! This strategy helps to fire up your metabolism due to the fact that the more muscle tissue you carry, the more active your metabolism will be. Be sure to mix in some strength training and you’ll be on the fast track to success.

Don’t Starve Yourself!

One of the common misconceptions of weight loss is that you can’t eat! The trick is to have low caloric meals no more than three hours apart. This ensures that your metabolism is constantly fired up and working. Once your body adjusts to this method you will be hungry every few hours and shouldn’t have to force yourself to eat.

Count Calories

You’re working out hard and can’t seem to get rid of the stubborn last few pounds. Maybe your eating patterns are the true problem. A detailed food log could be your solution. By measuring portions, limiting sugar, and tracking your daily intake you may find what’s holding you back. Not sure what to cut out or where to begin, consult the Fitness Together professionals for advice.

How to Get Started

Mon, 17 Oct 2011 11:41:00 -0500

Do you have an interest in working out but are not sure where to begin? Deciding to workout is a great first step, but after that, it can be complex and confusing. Many people dive right into the gym without a plan, and without any idea of what they want to accomplish by going (other than vague goals of health and weight loss). Not to worry, if this is you! It's never too late to formulate and stick to a plan - and you'll be glad you did once you start seeing more results.

Set goals. Having in mind what you want to achieve is the first step to getting the desired outcome. The trick is to make your goals specific. "Weight loss" is a goal, but it is not measurable and specific. "I want to lose 15 pounds." is.

Set a timeframe for your goals. Be realistic about your goal, the time you can devote to it, and the healthiness of achieving your goal within the timeframe you set. Patience is required with all fitness goals. If you are unsure of what is reasonable, do a little research.

Figure out how to meet your goals with an exercise program. Again, you may want to take the time to do some research here. By having your goals laid out specifically, it will be much easier for you to figure out the best way for you to meet them. You can even look at the types of fitness that interest you the most to see if they will incorporate the benefits that you are after.

Structure your program. Know when you are going to the gym and what you will be doing each session. Its up to you to best identify how you will meet your goals, but have a plan.

Stay on target - but be flexible. You do want to stick to your program, but rigidly maintaining a program that isn't working for you will only disenfranchise you and will ultimately end in disappointment. Reevaluate your program periodically, and don't hesitate to consult with a personal trainer. Their expertise and knowledge will help you banish boredom and amp up your results - helping you to achieve your goals much easier!

Do you make these results-slowing mistakes?

Tue, 11 Oct 2011 13:13:00 -0500

Putting speed over form - Don't confuse speed with intensity. Intensity is important, the harder you work, the quicker results will come. Speed, on the other hand, can get you injured. Speed for speed's sake almost always compromises form. When you break form, not only are you not working the muscles properly and optimally, you're also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed...and damaged. Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form. This is one of the many places where it is so valuable to get expert guidance, feedback and coaching. Just looking at a picture in a magazine or book, or watching the exercise performed by someone else on a video, can be deceiving.

Reading a magazine while doing cardio - Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout. And all sorts of bad things can happen when you're not focused on what you're doing while running along at 6mph on the treadmill, or even when you're on a stationary bike. I've seen it all, and some of the spills I've witnessed weren't pretty! If the person could get back up, he'd get up with an embarrassed look on his face, that's for sure. But it's not about embarrassment, it's about safety and getting results. I'm not trying to be a scrooge, I just want you to know that getting results, particularly if you want them fast, requires focused effort. Instead, put on your IPod with some motivating music...and rock it out!

Ignoring weight training - Guys obviously understand the benefits of weight training, but ladies...not so much. And I get it. You don't want "bulky" muscles. But the truth is, that just won't happen. Remember, muscle is more compact than fat. And women don't have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks. It doesn't expand, and certainly won't get "bulky." Instead, you'll enhance your feminine curves by toning them up, and tightening them down! Tight, toned and terrific is what you get from weight training...done right.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you're put them to practice in your workouts. And if you need help, you know how to reach us!

Self consciousness is the 'big' problem

Tue, 04 Oct 2011 10:12:00 -0500

A new study out of George Washington University Medical Center discovered that obese people actually believe MORE in the importance of exercise than healthy weight people.

You may ask, "where are things breaking down?"

The answer, as the study points out, is that most people are self-conscious about the clothes they wear, and how they look as they sweat, and if they are using the equipment right.

Does it strike you as odd that a business established to help people get in shape actually scares off many who need it most?

If this describes you, check out what it means to work with a fitness professional in a PRIVATE training suite. It can make all the difference in your success. We offer a complementary session to all who are interested. Just call 517-347-9020 for a free assessment and consultation

Metabolism Boosters

Thu, 29 Sep 2011 08:23:00 -0500

If you don't increase your body's metabolism, you won't be able to burn the fat you want to lose. And remember we are heading into some traditional weight gaining holidays!

So what can you do to boost your metabolism, lose inches, and eliminate belly fat?

Follow the tips I outline below

1) Strength training

Strength training should be at the core of any fat loss program. It boosts metabolism up to 10% after a training session. The lean muscle that strength training helps you build will firm and tone your body like nothing else. Strength training must be a part of your fat-blasting workout routine.

2) Breakfast

Research shows eating breakfast is associated with successful weight loss. Breakfast increases metabolism because it breaks your overnight fast. So make it a habit to consume some protein, fiber,& fruit (& even veggies) at this time. This will keep your appetite in check till your next meal.

3) Eating every 2-3 hours after breakfast

Eating 5-6 small meals per day boosts metabolism and can help control blood sugar levels. Try and split your meals up into smaller meals that can be eaten over the course of the day. This one simple tactic can be the difference between becoming a fat burner or a fat storer.

Hard work and proper nutrition burn more calories and help you lose fat. On the other hand, magic pills and potions just don't work. But that shouldn't be a surprise to anyone.

To get personalized help on how you can boost your metabolism and get serious health, fitness, and weight loss results request a complimentary fitness consultation by giving us a call.

Change it up!

Tue, 20 Sep 2011 17:01:00 -0500

There are at least two reasons to change up your exercise routine:

1. To avoid boredom. If what you do becomes boring to you, there is a high likelihood that you eventually will find a reason to stop all together.

2. To avoid hitting a plateau in results. If you don't change your routine your body's muscular system will fully adapt to the repetitive training stimulus in 6 to 8 weeks. Soon you won't seem be making any progress.

So what can you do?

-It could be as easy as changing the order of the exercises. You will be fatiguing the muscles in a different order, and you will get different results.

-You could bump up the intensity: still doing the same exercises, but with more weights. Maybe shorter rest periods. For cardio, perhaps changing the speed every two minutes.

-Then there is the obvious: new exercises. To get ideas you could look online, ask friends, or ask your friendly Fitness Together trainer. We'd love to help.

Our bodies are amazing machines! I believe that with the right stimulus at the right times we will see the results we desire. Now, let's make a change!

Ditch the Diet Soda

Tue, 13 Sep 2011 10:55:00 -0500

I've found over the years that people put a lot of pride, or value on their diet soda choices. While a step away from full sugar soda is commendable, don't make the mistake of stopping there. In fact, drinking diet soda is strongly correlated with overweight and obesity.

Diet soda has 5 calories or fewer per serving, of course, but emerging research seems to suggest that drinking sugary-tasting beverages, even artificially sweetened ones, appears to develop a preference in the human body for a whole range of other sweet things. And when we consume sweeter cereals, snacks, breads and desserts, we tend to consume more calories, and eventually put on pounds.
A 2005 study, by Sharon P. Fowler and colleagues at the University of Texas Health Science Center at San Antonio, showed that people who drink diet soda gain weight - lots of it. In fact, the research found, "There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day."

Nutrition expert Leslie Bonci says, "Diet drinks aren't diets, a lot of people say, 'I am drinking a diet soft drink because that is better for me.' But you can't go into a fast-food restaurant and eat a high-calorie, fatty meal and say, 'Oh, it's OK, because I had diet soda.' If you don't do anything else but switch to a diet soft drink, you are not going to lose weight." Also, drinking multiple cans of diet soda every day squeezes out from our diets the healthful beverages - juices, water and teas - that can best benefit our bodies.

Burn Some Extra Calories!

Tue, 06 Sep 2011 18:57:00 -0500

There are many simple ways to burn calories throughout the day, it just takes a little bit of effort! Instead of combing the parking lot for that space 10 feet from the door to the shopping plaza, park farther out and walk in. Gather all the carts you see on the way in for an additional challenge. Also carrying your packages to your car can provide a great upper body workout as well.

It is easy to take advantage of effort saving devices like carts and elevators. Let's get off the "easy autopilot." Why don't you choose to expend a little more effort for the sake of your health?

Food Logs Bring Success

Tue, 30 Aug 2011 07:21:00 -0500

If you were told that keeping a list of what you ate and drank would help you lose weight faster, would you do it?

An extensive study conducted by Kaiser Permanente’s Center for Health Research revealed that keeping a food diary helped study participants drop pounds at twice the rate of those who did not log dietary intake. And the more detailed the food diary, the more the pounds disappeared. The two-year study followed 1,685 men and women. In the first six months, those who logged their eating lost between 13 and 20 pounds. Participants who kept no food diaries lost only about 9 pounds.

Why is this effective?

“We tend to forget what we eat, so the awareness of writing it down and figuring calories is helpful. You don’t always realize where extra calories are coming from,” said Stevens, an investigator at Kaiser Permanente’s Center for Health Research in north Portland.
“Second, a lot of people set a calorie goal for the day. When they hit their personal target, it’s time to stop eating. You can try to stretch it out over the day, which is why we recommend eating smaller amounts more frequently,” Stevens said.
“Third, when you write it down, you’re being accountable to yourself. We had them hand in their food records to us and we often shared them at meetings. When other people know, that changes what you eat,” Stevens said in a phone interview. Which is why at Fitness Together, you have the accountability of your trainer looking at your journal, and the helpfulness of their feedback.

Don't give it a try. Give it a commitment.

Osteoporosis

Wed, 24 Aug 2011 08:21:00 -0500

Osteoporosis is the progressive deterioration of bone mass with a consequent increase in the bone’s fragility. It is estimated that 44 million Americans have this disease, or are at risk. And guys, don’t tune me out: 20% of them are men.

What can you do?

Calcium consumption is the nutritional approach. If you are at risk you should consume 1200-1500mg of calcium. Your body can only absorb about 500mg at a time, so you will need to spread it throughout the day. FYI: An 8oz glass of milk is about 300mg. Calcium tablets are widely available to supplement your intake.

The other solution is weight bearing exercise. When you put your bones under stress in weight training they respond by reinforcing the skeletal structure. It is actually possible to increase bone mass even after many years of bone density loss!

Get Off The Scale!

Wed, 17 Aug 2011 04:36:00 -0500

Is hopping on the scale as much a part of your daily routine as heading into work? Whatever your fitness goal is, stressing about the number on the scale can only set you up for failure.

Any type of properly designed exercise program will build and maintain lean muscle tissue, effectively boosting your metabolism over time.

Managing Stress

Wed, 10 Aug 2011 08:14:00 -0500

Stress unfortunately is a fact of life for most people. Some symptoms of stress, such as nervousness and irritability are fairly obvious; other symptoms, such as neck and shoulder aches or itchy skin, are more subtle.

What is the Glycemic Index?

Wed, 03 Aug 2011 04:45:00 -0500

Not all carbohydrate foods are created equal. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes. It is also the key to sustainable weight loss.

H-2-Oh!

Wed, 27 Jul 2011 06:48:00 -0500

Water is critical to our survival, yet most people don't think too much about their hydration levels. Sadly, many of us are chronically dehydrated. The average person requires 64 ounces of water a day for optimal functioning, but this requirement increases with exercise as well as other factors like heat, humidity, and consumption of dehydrating drinks (sodas and coffee).

Here are some easy tips to keep you easily hydrated:

H2O to go: Combat dehydration by having on-the-go water containers to take with you anywhere. Having a hands-free system, water bottle, or similar portable water container on hand will give you easy access to drink throughout the day.

Have a Reminder: Set your watch, PDA, or timer; or try wearing 8 rubber bands, removing one per 8 ounces of water consumed. Having a reminder throughout the day will keep you consuming the requisite amount of water.

Drink before you feel thirsty. Thirst is not an accurate indicator of hydration. By the time you feel thirsty, you are already dehydrated.

Watch for signs of dehydration: Fatigue, headache, nausea, and light-headedness are all indications of dehydration. Feeling lethargic? Go for water, not coffee.

Workouts: Drink approximately two cups of water in the two hours before exercising, then drink an additional 1/2-3/4 cups for every 15 minutes of activity.

Remember, water is the best fluid for staying hydrated during exercise sessions of less than one hour. Sports Drinks are great for longer sessions, but the sugar and sodium can deplete your fluid levels overall, so be sure to drink plenty of water as well!

Salt, Exercise, and Blood Pressure

Wed, 08 Jun 2011 10:30:00 -0500

Physical activity may diminish the negative impact of a high-salt diet on blood pressure, a new study suggests.

Researchers found that the more people exercise, the less their blood pressure will rise in response to a high-salt diet. High blood pressure is a leading cause of stroke.

"For those with low physical activity, their blood pressure will increase more if they increase their sodium intake," said study co-author Dr. Jiang He, chair of the department of epidemiology at the Tulane University School of Public Health and Tropical Medicine in New Orleans.

The team concluded that engaging in physical activity has a "significant," independent and progressively healthful impact on the degree to which salt sensitivity relates to blood pressure.

"So the basic message here is, first we need to encourage the population to both lower their sodium intake and to increase their physical activity," He added. Those who can't increase their physical activity, perhaps because of age or disability, should still be encouraged to follow a low-sodium diet, "because sodium has a marked affect on blood pressure," He said.

Lona Sandon, a registered dietitian and assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas, said that the findings highlight some of the well-known benefits of regular exercise.

"Even if we don't understand the mechanism of how it works, we definitely do know that people who exercise regularly have healthier blood vessels," she noted. "The blood vessels are like a muscle. And if you engage in cardiovascular activity, they are more pliable and respond better to changes in blood volume and blood pressure."

Why this is so merits exploration, Sandon said. "One explanation might be that people who exercise more lose more salt through their sweat," she said. "Or it could be that activity sends a different kind of physiological message to the body to excrete sodium. Or it could be that it triggers a mechanism that tells the blood vessels to relax.

To see all the details link to Health Day.

5 Anywhere Exercises

Wed, 01 Jun 2011 08:00:00 -0500

Did any of you travel over the weekend and just figure that you couldn't workout while you were gone? You don't want to haul equipment, and where would you do it anyway?

Allow me to erase those excuses! Here are some great exercises that could change up your routine, or be used practically anywhere.

Pushup: This old classic is effective since it involves your chest, triceps and shoulders (deltoids). Do 3 sets of 10-20 reps. If you have trouble doing a regular pushup, try a modified pushup. Do this by placing both your knees on the floor, while keeping the rest of your upper body in the pushup position. If you struggle on bench press, try pushups only for about four weeks. Then go back to benching again. You'll be pleasantly surprised when you do!

Triceps pushups: Same as above, except bring your hands closer together. Your thumbs should be nearly touching. Now do a pushup from this starting position. This will help tone your triceps (the bottom of your arm) and help you get rid of the "jiggly" arm fat many people can't stand.

Jump Squats: Start in a squatting position with feet, shoulder-width apart. Jump as hard as you can, at the same time extending your arms towards the ceiling. This will help you burn fat like crazy, since this exercise will have you huffin' and puffin', burning calories left and right.

Prisoner Squats: Start by clasping your hands behind your head, and try to keep your elbows at a 180 degree angle (push your elbows back.) Now, with your feet shoulder-width apart, squat down and then come back up. Repeat 20-30 times.

Plank: Get into a pushup position. Now, let your forearms rest on the floor, while still holding yourself up. Hold this position for a count of 30 (or more). Repeat 5-10 times.

Well, there you have it. Five easy-to-do exercises you can do from anywhere, at anytime!

Listen To Your Doctor

Wed, 25 May 2011 06:56:00 -0500

Not an interesting subject line -- of course you listen -- or do you?

I had an interesting discussion with a doctor recently. I complained to him about his profession as too quick to write prescriptions, rather than help people truly be healthy. He helped me understand that he is in business too. He finds that when for example he tells a patient year after year that she needs to exercise more and eat healthier -- she will find a new doctor who won't badger her, and will just write the scripts to control the symptoms.

Doctors have to balance their health exhortations with client expectations of quick fixes to stay in business. As a culture we have high expectations for quick solutions to everything, including our health. This is usually not realistic. These expectations we hold have pushed doctors away from conversations about the hard work of lifestyle change.

It is time to change that! When you have a doctor appointment, take charge of that time. Here are a couple good questions to ask your doctor then next time you visit:

1. Are there any strategies we can pursue to reduce or eliminate my current medications?

2. What is the next big thing I should be proactive about to pursue better health?

Don't let the doctor leave the room until you have a plan of action.

Eat The Season

Wed, 18 May 2011 07:04:00 -0500

There is a growing trend to "buy local". This extends to how we eat as well. Why not eat the food in season and locally rather than fly it in from around the world? There are a number of good reasons to eat more local, seasonal food:

to reduce the energy (and associated CO2 emissions) needed to grow and transport the food we eat
to avoid paying a premium for food that is scarcer or has travelled a long way
to support the local economy
to reconnect with nature's cycles and the passing of time

but, most importantly, because

seasonal food is fresher and so tends to be tastier and more nutritious

The foods currently in season: Apricots, artichokes, asparagus, broccoli, rhubarb, spinach, spring onions, spring peas, and strawberries. Let's eat!

The Fountain of Youth

Wed, 11 May 2011 13:43:00 -0500

Ponce De Leon searched the world over for the legendary fountain that would keep one's body from the ravages of time. What if it was just down the street from you?

A new study in the Journal of Strength and Conditioning Research looked at the effect of strength training in young and older men. The researchers found that strength training significantly increased levels of IGH-1 (a hormone associated with muscle growth) post exercise for all age levels.

This challenges the commonly held idea that automatically associates age with decreases in muscle, strength, and speed. Perhaps the aging/deteriorating body that people expect is more the result of lifestyle choices that avoid muscular exertion. Perhaps our cultural ideas of the golden years where we will "take it easy and relax" are working against our full enjoyment of those years! (Ever hear the phrase, "if you don't use it, you lose it"?)

Think about the years that (God willing) stretch before you. What is the vision you have for yourself? -- Or better, what is the vision you prefer for yourself?

To achieve that you will probably need to move some dumbbells around.

Come to the local Fountain of Youth at Fitness Together. we can talk to you about the "fit by fifty" and the "fit after fifty" training programs.

Lipo is not a short cut

Wed, 04 May 2011 16:20:00 -0500

It's human nature to want it to all come to us easy. Do you want to unload the saddle bags, or flatten the spare tire, or unhitch the caboose? Why not just plump down the money and have it sucked out in an afternoon?

It seems like tempting logic. But again, I warn you to stay away from unnatural solutions for your weight and fitness goals!

An interesting new study is out showing that your body, over time, tries to compensate for the lost fat -- by ADDING IT ELSEWHERE! In this case the researchers determined it was re-distributed to the upper abdomin, arms and shoulders (see the exagerated graphic).

The best way to lose weight is a long term strategy of new eating habits (no diets!) and regular exercise. Are you ready for such a commitment? We would love to help.

Save those calories!

Tue, 26 Apr 2011 15:16:00 -0500

I'm pulling today's Fit Tip right out of our Nutrition Together curriculum: When you control the cooking you can save LOTS of calories. For Example:

A LOADED breakfast

a three egg omelette cooked in a litte oil with cheese & bacon. Add a side of toast with butter and a glass (12oz) of orange juice.

That may not be your everyday breakfast, but it doesn't sound unreasonable does it? (it kinda sounds good to me!) We calculate it contains 950 calories! if you are trying to lose weight it is probabily more than half of what you should eat in a day.

Now consider this:

a three egg white omelette cooked in non-sitck spray with low-fat cheese and mushrooms. Add a side of toast with margarine and an orange.

Nearly the same breakfast with only 300 calories -- a savings of 650! It amazes me the power of thinking of healthy substitutions.

This is a great example of why our Nutrition Together program is helping many people gain knowledge, habits, and discipline for a healthy lifestyle. If you are not a Nutrition Together graduate, give us a call and we can discuss if this program is appropriate for you.

How to get back on track

Wed, 20 Apr 2011 07:37:00 -0500

Tips for staying on track with fitness goals

Fruit on the Bottom Yogurt

Tue, 19 Apr 2011 15:47:00 -0500

be careful about all the sugar in the "fruit on the bottom" yogurts!

FDA Crackdown

Wed, 23 Mar 2011 09:56:00 -0500

The Food and Drug Administration (FDA) came out again recently warning consumers about dangerous, fraudulent and tainted products. Forty products were specific to weight loss, and even more for sexual enhancement and bodybuilding.

To see a surprisingly clever FDA produced video about this and other find more information click here.

In general though, my advice to you to is first, be skeptical. Try to listen objectively to the claims that are made. Secondly, do research. Check with the FDA and other reliable sites. Ask your doctor, or other health professional to help you evaluate a product

Be a Finisher

Wed, 09 Mar 2011 06:02:00 -0600

You know the guy. He’s full of ideas. Big ideas. Conquering-the-world-and-make-millions ideas. He’s going to run a marathon. He’s going to lose 25 pounds and write a book. He’s either going to ask out the hot girl in marketing or propose to his longtime girlfriend.

He might actually sketch out some business ideas. He might start working out and going for runs some mornings. He might change his eating habits and even lose a few pounds. He might start a book treatment. And he might work up the nerve to say hi to the marketing babe or to start looking for rings.

Months later? He’s still doing the same dead-end job. He has stopped running regularly and is getting soft around the middle. The book treatment is still a one-pager. And both the hot babe and the girlfriend have moved on.

The guy is a classic Starter, and unfortunately there are a lot of guys like him out there. Starters are great at the gun, but they never finish the race. They’re talkers, not doers. It happens. It happens every day.

Now, some Starters are Finishers. They take their idea, assess its viability, do their research, then pursue it like Clint Eastwood pursues bad guys.

Anyone can be a Starter. You want to be a Finisher.

How? Start small. Take an achievable idea (“I’ll start working out three days a week,” or “I’ll drink 36 ounces of water a day”). Make it happen. Finish it.

Next, come up with a bigger idea (“I’m going to reduce my body fat by 5 percent,” or “develop a business plan or book proposal”). Now make it happen. Finish it.

Be a Finisher. Strike a pose. You win.

(article abreiviated from Men’s Fitness online)

The Whole Truth about Whole Wheat

Wed, 23 Feb 2011 08:27:00 -0600

As a reader of these Fit Tips you probably have a general interest in health and nutrition. Therefore, I'm sure you are aware of the principle that we should eat more whole grains and less white/processed grains. Eating a diet rich in whole grains may even help reduce your chances of having a stroke, or developing diabetes or heart disease. Whole grains are particularly wholesome sources of antioxidants, fiber, magnesium, selenium, and potassium.

So why is wheat bread a scam?

You think you make a healthy choice by choosing a "wheat bread", but even "white bread" is made from wheat, and therefore is technically wheat bread. Wheat bread is a meaningless marketing term. Some manufacturers will even add carmel coloring to their whitish bread to make it look more like what we call "wheat bread". Even Subway's Wheat and 9-Grain breads sound healthy, but really should be classified as White bread.

If you want to take a significant step in eating better there are two things you can do to get your whole grains:

1. Look for "100% Whole Wheat". This is a meaningful term which the government has defined. It is what it says, though you will find there is often price premium for treating your body well.

2. Read the ingredient labels. The label is where you will find how wholesome the bread is. The list is in order of predominance, so look for the right stuff at the front. Avoid terms like bleached, unbleached, and enriched.

Finding the Whole Truth takes a little more work, but you're worth it!

Weight loss may not be your best goal

Thu, 17 Feb 2011 10:40:00 -0600

When you set a goal to only lose weight, you are focusing on one very small part of the equation, and you are also focusing on a goal that can be pursued to the exclusion of other goals, which might in fact be more important for your health and well-being.

If you are focusing only on the scale, you might just fail to notice the inches you've lost, the increased cardiovascular stamina and the other benefits of working out that can sometimes kick in before the numbers really start to drop. Beyond that, weight loss is a goal that doesn't get you very far- even once your weight is down, you'll still need to stick to your workouts and healthy lifestyle in order to maintain what you've achieved, as well as continue to increase your physical fitness.

Consider having a process-oriented goal instead of a results oriented goal. That means that instead of aiming to lose 20 pounds or be able to fit into a size 10, that you instead goal to stick to your schedule of workouts each week and eat a healthy diet at least five days per week. The result is that you are focusing on creating healthy habits that will benefit you for years to come and your success will be doubly rewarding when you achieve your goal AND discover that you've lost weight.

Now, I know that none of you reading this will follow this advice. It is too ingrained in our culture to focus on the scale. I ask that you consider it, and maybe at least add process-oreinted goals to your list.

-To your best health!

HCG diet

Wed, 05 Jan 2011 09:42:00 -0600

I was starting to get sucked in.

Many of my clients want to lose weight -- some of them a lot of weight. I want the best for my clients so I keep my eyes peeled for things to help. I was listening to first hand testimonials of people using some awesome new product and they lost 17 pounds in 7 days and 39 pounds in 40 days. WOW! It was a moment of weakness when I thought, "Maybe this IS a breakthrough for dieting."

Friends, I know if you have struggled with your weight for any length of time, it is very easy to fall prey to sensational testimonies and products that make your struggle seem about to end. When you are tired of the battle, taking a pill, or "only 7 minutes a day" seems quite appealing. I beg you to resist.

This particular product claimed to suppress your appetite and regulate your metabolism via ingestible hormones. HELLO??!! Do you really want off the shelf synthetic hormones taking control of your metabolism?? This product also suggested you will feel "stuffed" while you maintain a FIVE HUNDRED/day calorie diet. Not only is this calorie level difficult to achieve, and dangerous your weight loss would likely come at the expense of muscle tone. This will result in an even lower base metabolism at the end of the diet than when you started. A lower metabolism means putting weight back on will be even easier.

Whether this product or others, please remember "if it sounds too good to be true, it probably is." I have evaluated and researched many products over the years looking for helpful tools to share with my clients. Believe me, I want a magic bullet for you too. It's just that one does not exist. Some products are mildly helpful, many are worthless, and some are just plain dangerous.

You know in your heart the real, and the healthy solution to weight loss: learning lifestyle habits of healthier eating and smaller portions and more exercise. Go with your heart, and give us a call if you need help.

Don't Forget Flexibililty

Wed, 01 Dec 2010 14:28:00 -0600

Whether you're naturally flexible or someone who really wishes they could still bend over and touch the floor with straight legs, increasing your flexibility is beneficial to your health. Think you can be in truly great shape without flexibility training? Think again:

Flexibility:

Improves your posture
Increases nutrient and blood flow to body tissues
Improves athletic performance
Decreases stress on your joints
Decreases the risk of injury during activity
Improves muscular coordination
Prevents and/or reduces back pain
Reduces sore muscles
Increases your enjoyment of physical activity

To increase your flexibility, start simple. When you wake up in the morning, do a few simple stretches in bed before you get up. Stretch your body lengthwise and to either side. Roll your wrists and ankles through their full range of motion. Do a few simple back stretches (yoga cat and cow postures are a great way to start your day). Take stretch breaks at work to extend your legs and always warm up and cool down before exercising. Without any extra flexibility training, you'll be well on your way to a healthier, more flexible body.

Talking Turkey

Tue, 23 Nov 2010 14:26:00 -0600

Did you know that ninety-five percent of Americans surveyed by the National Turkey Federation eat turkey at Thanksgiving? Skinless, white meat turkey is a superb lean and light protein source, so here are some turkey tips:

Plan on a half-pound serving per person.
Roast your turkey at a minimum oven temp of 325 ºF. A whole turkey is done when the internal temp reaches 180 ºF.
Leave the skin on while roasting, remove before serving.
For added color and nutrition in your gravy, roast with added carrots, celery, onion and garlic. (Baste turkey but try to keep the opening of the oven door to a minimum.)

Lighter gravy recipe:

[1] Strain broth from roasting pan and pour into a shallow pan and freeze for a few minutes.
[1] Remove fat layer (fat rises to the top and can be removed with a kitchen spoon). You can also use a gravy fat separator cup available at most cooking supply stores.
[1] Bring 2 cups of strained and defatted broth to a boil. Dissolve 1 Tbsp corn starch in 2 Tbsp water and add slowly to broth. Bring back to a boil, remove from stove and serve hot.

Tush Toners

Wed, 03 Nov 2010 14:20:00 -0500

Tush Toners

If you're not happy with the way your backside looks, then here's 5 simple ways you can get those buns of steel...

1. Lunges - Excellent for your glutes, hamstrings, quads and calves. If you don't have lunges incorporated into your current workout, find a way to add it. demo video

2. Squats - This is another classic exercise. Great for your legs, butt, hips and core. Add weights to increase resistance. demo video

3. Step ups - All you need is a set of steps or bench for this one. Step up with one leg, then step up with the other and down. 5 minutes of this and you'll really feel it. demo video

4. Hiking - I always encourage you to look for ways to make exercise fun... Hiking might it be it for you. Not only will you get a firm butt, you also get a great cardio workout. And being out in the air, with those views does wonders for the mind.

5. Cycling - Riding at a good, steady pace you can burn some serious calories. Again, cycling is a great cardio workout that also targets the butt.

burn more calories

Thu, 23 Sep 2010 00:00:00 -0500

Ready to rev up your routine and burn more calories? The two main factors in doing so are your metabolism and your workouts.

Here are a few quick tips on how to keep those both in tip-top shape:

Shake Things Up: if you're bored with your workout, your body probably is too. Try interval training. If you're running, run one minute fast for every two minutes at your regular pace. Likewise with biking or swimming. You can also add some weights or other muscle building exercises in during your cardio time.
Find More Fun Activities that Increase Health: mountain biking, dance classes, recreational sports teams, etc.
Drink Your Water: If it helps, put four or five rubber bands around your wrist, and for each sixteen ounce bottle of water you drink during the day, take one off. Move Around: Even fidgeting can help you to burn calories, so if you're stuck sitting, tap your feet, drum your fingers or do exercises in your chair.
Eat Food: real food, and enough of it. Starving slows down your metabolism, so if you want to burn calories, you have to fuel your body well.
Increase Outdoor Activity: take your exercise routine outside and you'll be amazed how much more energy you have to devote to it!
Drink Green Tea: instead of coffee.
Eat Five Small Meals instead of three large ones. This takes a bit more planning, but you can do it!

Bowflex Bites

Wed, 15 Sep 2010 00:00:00 -0500

"The people in the Bowflex commercials sure are pretty.

If you have any doubt that these models did not get their muscularly sculpted hairless physiques using a Bowflex and its patented Power Something Technology, then Google "Bowflex casting" and you'll find talent agencies looking for ultra-lean gym rats with colored contact lenses to hock this soon-to-be coat rack for three easy payments of way too much money."

That is the beginning of James S. Fell's L.A.Times review of the highly marketed Bowflex. If you enjoy scathing reviews, you will appreciate his critique of the product and the outrageous claims made on the commercials.

For the most part, I agree with him. Many millions of dollars worth of fitness gizmos are bought by consumers in the hopes that THIS time, with THIS gizmo, they will restore the shape they once had. As you probably know, in a short time these exercise tools are set aside, and hopes are dashed.

These consumers don't realize that they are looking down the wrong path. The path to success is found in accountability, encouragement, and an appropriate program. When you are busy, it is helpful to have an appointment and someone waiting for you. When you are discouraged, you keep going because someone puts the truth in perspective and is standing with you. When you don't know what to do next, you want someone to keep up the pace and instruct you properly.

At Fitness Together we keep your hopes alive, not with gimmicks, but steady progress.

Give us a call to help you get, and stay on track.

Move over Blueberries

Wed, 01 Sep 2010 00:00:00 -0500

Just as the Blueberry season winds down and prices start to climb a new headline this week: "Black Rice Rivals Pricey Blueberries". New research out of LSU's Agriculture Center is touting Black Rice as the better food spoonful for spoonful. That is quite a statement given all the excitement about the health benefits in blueberries.

For details on why it's better, see the article here.

It is a significant step in your nutritional habits to move away from processed and "white" grains, and toward the whole grains. If you are stuck on instant white rice, give this a try for the sake of your health. It is on sale this week at the Okemos Meijer - aisle 7 (healthy living aisle). If you give it a try, let me know what you think.

better than sex: weight loss

Fri, 27 Aug 2010 00:00:00 -0500

A recent poll taken by Nutrisystem asked what women and men would give up for weight loss and the results are quite telling. If you saw this in the news then you noticed sacrificing sex for weight loss was the lead headline. 21% of Americans would give up sex to reach their diet goals. Here are other results.

--30% of Americans fall into the 'unhealthy

lifestyle' category and have dieted an average of
20 times in their life, using five different diet
plans!!!

--35% of Americans have dieted an average of six
times in their life, using two different diet
plans.

Most of this does not shock me. According to Consumer Reports, the diet industry has the greatest amount of dissatisfaction than any other industry they have researched. Dieting has become an uphill battle for Americans. Dr. Bruce Daggy, a nutritional biochemist summed it up well, "...many Americans are willing to make extreme sacrifices to lose weight, but they eventually give up on their goals because they don’t know how to reach them."

So with this in mind I have a very simple suggestion for you to look for when you start a diet.

Get Support and Accountability. If you know it's going to be hard then why would you not have support and accountability included in your program?

Don't go it alone! Get help. We're professionals for a reason. When you have a toothache, you go to the dentist. When you need a will, you call a lawyer. Why not hire a professional for your health?

And as far as accountability goes, do yourself a favor and don't ask a spouse, friend, or loved one to hold you accountable. Save your relationship. Your relationship will likely get in the way of your program and results. Have a neutral third party hold you accountable to your program.

If you want to prevent the dissatisfaction that is so rampant among diet plans and video workouts, then it's time to give me a call, 517.347.9020, or send me an email. Our program is time-tested and proven.

exercise in the heat

Wed, 14 Jul 2010 00:00:00 -0500

Stay cool while exercising

There are certain precautions that everyone exercising during hot and humid weather conditions should be mindful of to prevent heat-related illnesses. The best ways to stay cool when exercising in the summer months is to:

1) Use caution when exercising outdoors and forgo outdoor activity when it is simply too hot to exercise safely. (Opt for exercising indoors in a climate-controlled environment instead.)

2) Acclimate to the hot weather by slowly building up the length and intensity of your outdoor workouts.

3) Work out in the coolest times of the day: early morning and late afternoon—when the sun is less intense.

4) Wear light, breathable exercise clothes.

5) Drink lots of fluid before, during and after your workouts. A good rule of thumb to determine how much fluid to drink during your workout is to gauge your “sweat rate” and try to match fluid loss with fluid intake. In an average sweaty workout you might lose 32 ounces of water in an hour.

6) Eat a healthy plant-based diet naturally rich in the mineral potassium (bananas, potatoes, papayas and spinach are all high-potassium foods), and do not restrict sodium in the diet directly before a long exercise bout in the heat.

7) Make sure to warm up before exercising by performing a slow version of the same exercise that you will be doing during your exercise bout, and cool down by decreasing intensity until your heart rate returns to normal.

8) Remember to DRINK, DRINK, DRINK fluids before, during and after your workouts!

Yes, even ice cream

Wed, 07 Jul 2010 00:00:00 -0500

Yes, even an icecream Fit Tip

It's HOT out there, but I am not suffering from a heat stroke -- it's ok to have some ice cream. See below:

There are ways to enjoy a frozen summer time treat, not feel guilty, and even continue to progress in your weight and fitness goals. In fact, in the long term if skipping such treats creates too much sense of deprivation, then you are not likely to stay on any kind of eating plan. Following a healthy eating plan consistently and for the long term is your best plan for health. Here are some tips to minimize the calories on your next frozen confection quest.

-Look for the low or reduced fat varieties of icecream. Sorbet can also be a refreshing and satisfying option. Most shops have a few tasty and reasonable choices. Avoid the premium, "rich", or "creamier " descriptors.

-The cake cone has the fewest calories - about 20. Sugar cone is about double that. The one to be avoided is the waffle cone at 120-150 calories!

-Ask for the "kids", or smallest size available. We are talking about a treat, not a meal.

-Avoid toppings. The various goo syrups don't add any more to your cool-down or treat goals. Even the fruit toppings are often in a sugary syrup.

-Think of ice cream as a treat, not a daily habit! As always it has to fit into your overall calorie goals.

Mrs. Hossink's yummy and reasonable frozen treat:

1 reduced fat ready-made graham cracker crust

2 6oz. yogurt - fat free

1 8oz. fat free whipped topping (thawed)

Mix yogurt and cool whip in a large bowl. Pour into pie crust. Cover and put in freezer - at least 4 hours. Set pie on counter for 10 min before cutting. Serves 8. Only 110 calories!

Feel free to share this with others who need to "cool it".

How to Choose a Personal Trainer

Tue, 29 Jun 2010 00:00:00 -0500

This is a big decision! Choosing the best personal trainer for you is ... well, personal. To get the most from your personal training sessions and the program your trainer creates for you, it’s essential to know what to ask and how to decipher whether your trainer is a good fit for you before you commit to a program with him or her. Start with this guide to the four most important things to ask before embarking on a fitness path with a new personal trainer.

1. Is this trainer certified?

This is not as much about which certifications the trainer holds as it is about making sure they’re certified by a nationally recognized organization. You should ask to see their certificate and look for acronyms including any of the following:

NSCA – National Strength & Conditioning Association
ACSM – American College of Sports Medicine
NASM – National Academy of Sports Medicine
ACE – American Council on Exercise
ISSA – International Sports Sciences Association

There are other good organizations. Give me a call if you have a question about other types of certifications.

2. Why I want a personal trainer?

If your biggest reason for seeking out a trainer is to get the results you haven’t been able to achieve on your own, ask the trainer questions about how he or she will push you safely to improve your health and fitness condition.

Do you mainly need someone to hold you accountable? If so, then ask the trainer about the most challenging experiences he or she has had with “slackers” or clients who lose their motivation, and listen for insight into how they handle difficult, emotionally charged situations.

Be brutally honest with yourself here. Picture how you’ll feel and act when challenged or outside your comfort zone, and think about the communication styles you respond best to in that sort of situation.

Some people like the in-your-face yelling and screaming style and find it motivating, while others thrive more on positive reinforcement or a trainer who’s just super energetic and excited that they’re there.

If you have a very negative idea of what exercise is all about that’s a very different perspective from someone coming in and saying, ‘I want you to kick my butt.’ A personal trainer needs to know when to be nurturing, when to be tough, when to listen — and mold his or her approach to the personality of each individual client.

3. Does this trainer have practical experience with my situation?

Ask the trainer how they’ve helped other people with the same type of injury, health condition or other special situation you’re in. While training and certifications are important, experience with your situation will help your trainer better tailor your workout to your unique needs. For example, they may need to modify certain types of exercises to protect and strengthen a traumatized or vulnerable area of your body, or take a heart condition into account when structuring your cardio regimen.

It’s about the trainer’s practical knowledge. If you have a knee issue, make sure the trainer has the knowledge to help you protect that knee.

4. What kind of nutrition training does the trainer have?

Look for a trainer who’s received instruction from a credentialed nutritionist in strategies to help clients improve their eating habits.

Multiple studies show that including dietary change into a weight loss program can produce two to three times greater weight loss than programs focused on exercise alone. Bonus: the same studies also show that changes in one’s (diet or exercise habits) can help promote changes in the other, especially among women. Diet is crucial, so make sure the trainer can be helpful to you.

Look for a package deal that includes both fitness coaching and nutritional guidelines tailored specifically for you, and you’re far more likely to achieve your goals.

Need new motivation and better results?We specialize in developing GREAT trainers and matching them to your specific goals, preferences and priorities. Every Fitness Together trainer is nationally certified first, then completes our rigorous proprietary certification program that focuses on practical knowledge, client interaction and presence.

Every trainer also completes Nutrition Together training with a registered dietitian, and our personal training programs include a customized eating plan to help you maximize the benefit of your workout program. Ask us anytime about a free, no-obligation consultation and see the difference our one-on-one Fitness Together approach can make for you.

Chocolate!

Mon, 28 Jun 2010 00:00:00 -0500

More research came out recently about the health benefits of chocolate. The cocoa bean contains flavonoids which can have a positive impact on your health. Scientists believe cocoa reduces the incidence of high blood pressure, heart disease, and stroke, to name a few. (The same has been said of red wine, but studies show cocoa to have about three times the potency of wine.)

If you have a family history of one of these killers, join me in adding some cocoa to your diet. I've been experimenting with some dark chocolates. (Milk chocolate does NOT have the health benefits.) I started with a 60% cocoa chocolate bar, and now am enjoying a 71% cocoa bar. The higher the percentage, the more bitter. It may take a while for your palette to adjust to the higher levels. However, researchers say it doesn't take a lot of cocoa to experience the benefits. My goal is to consume one square inch per day - about 30 calories.

Or try making a hot cocoa drink. Check out the link below, but as always, avoid unnecessary calories.

Let me know what you think!

Hot Cocoa recipe

Grilling safety tips

Tue, 01 Jun 2010 00:00:00 -0500

With Memorial Day behind us there is a good chance that all of us have already enjoyed the summer grill. Perhaps you have heard that grilling causes cancer. Here are the facts: according to the American Institute for Cancer Research there is some limited evidence that consuming grilled meats increases your risks. It is believed that carcinogens are formed when meats are cooked at very high temps or exposed directly to flames. More research is needed, but here are some grilling tips to continue the grilling traditions in a safe way.

-Barbecue with lean meats that don't drip as much grease. The grease is a fuel and can cause flare ups and excessive smoke.

-Avoid direct contact the flames, and trim your meats of any charred portions after cooking.

-Add vegetables. Peppers, mushrooms, onions, tomatoes, even lettuce can be great on the grill.

-Get crazy and try grilling fruit! Apples, pineapples, bananas and pears are a bit easier. Peaches, plums and mangoes require a bit more attention. Typically grill them in their skin, cut in half, and lightly brushed with oil to keep them from sticking. Try medium to low heat for 8 to 10 minutes.

Enjoy a healthy summer!

strength training Q&A

Tue, 25 May 2010 00:00:00 -0500

As warmer temps invite you outside more for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?

Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.

Q. Why is it so important to include strength training (not just cardio) in a workout routine?

We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”.

Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?
There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.

1. Full-body exercises/Compound Movements

Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.

2. Increase the number of repetitions/Decrease Rest time.

A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.

3. Intervals

Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!

Q. What are the benefits of a hiring a trainer?

People get trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.

And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.

Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask us about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program. Just call Fitness Together today at 517.402.2552 to set an appointment.

The Fiber Fix

Tue, 18 May 2010 00:00:00 -0500

I'll be honest. I grew up thinking fiber meant prunes, and prunes meant Grandpa was backed up.

It turns out fiber has some awesome benefits that I am pursuing in my own food intake. Some fibers -- notably those found in oats, barley and legumes -- can help lower cholesterol levels and reduce the risk of diabetic problems. And generally, consuming a lot of fiber is associated with lower risk for heart disease, obesity and gastrointestinal diseases. Traditional high-fiber foods are often full of vitamins, tend to be low in fat, and they're filling, which helps keep people from overeating.

Major food companies are catching on to these benefits and are looking for ways to increase the fiber content of their foods. Until then (and as always) we need to take charge of getting the right foods into this wonderful machine of a body we have.

Great sources for fiber:

-legumes

-oat bran

-wheat bran

-fruits and vegetables

-and nuts.

In our house we also have Fiber One cereal on hand. I've never had just a plane bowl of it -- instead, I sprinkle it on other foods. It goes great on cereal, and yogurt. It could be mixed into casseroles, and even ice cream! Give it a try, and let me know what you think.

Still Time for Swim Suit Season

Tue, 11 May 2010 00:00:00 -0500

It's cold this week, but it will soon warm up. If you are concerned about losing a few inches before it's time to don your bathing suit once again, don't worry, you still have time! Working out to lose inches requires knowledge about how the body works. Many people get frustrated when their workouts result in bulking rather than slimming, so follow the following steps to make sure you are targeting your workouts to find a sleeker, slimmer figure in time for summer.

1. Workout to burn calories. Do aerobic exercises that burn off more calories than you have consumed, to help the body burn off fat. Within a workout, try alternating between aerobic and anaerobic exercises.

2. Strength train for endurance, not muscle mass. Simply put, do more reps with lighter weights. You can also do more exercises that utilize your own body weight for resistance instead of machine exercises designed to increase muscular bulk.

3. Change Your Diet. Cut out junk food, processed foods, and high fat foods. Eat more whole foods and drink plenty of water.

4. Think Sustainable. Make dietary changes and adapt workouts that you can continue over time, unless you plan on gaining the weight back after swimsuit season. Consistency wins.

If you want more detailed help, we are here for you.

The Truth On Weight Loss Products

Tue, 04 May 2010 00:00:00 -0500

Many companies are marketing their products as the next big thing to help you lose weight. Be careful! The truth is that the only way to achieve long term weight loss is through proper nutrition and exercise. Most of these “magic pills” are high in natural caffeine such as Green Tea extract and Guarana, however the thermogenic effect (caloric burn) isn’t strong enough to make a lasting difference. The caffeine does provide energy and some people find the drive to exercise by taking it, just avoid such products in the evening as you may struggle to fall asleep.

Honestly there are a few pills that have really worked for weight loss. They have also killed people. The FDA tries to monitor these products and pull the deadly ones off the shelves (after the fact).

I talked to someone else who was taking some pill. He described to me in detail I can't share here about nasty things the product was doing to his insides.

Friends, be skeptical of claims that bypass what is really needed: appropriate and healthy food intake, and consistent exercise. There is no "easy button" for this task -- but it is rewarding when you are on your way!

Press on with the hard work.

-Brian

Being Selfish

Tue, 27 Apr 2010 00:00:00 -0500

We grew up being told it’s bad to be selfish. However, I am convinced some forms of selfishness can be a very good thing.

When I take the time to care for myself and feel good physically, I do everything better – including caring for others. It is a selfishness that leads to others being better served by me.

It is possible to NOT care for yourself and give so much of yourself away that you compromise the quality of what you have to give.

Think of the analogy of oxygen masks in airplanes:

"If you're traveling with small children, put your mask on first THEN help your children with theirs."

Because if you can't breathe, you can't help anybody.

Many of us need to learn the lesson of helping ourselves first. But perhaps moms need it most of all. I firmly believe we'd be lost without our mothers. They always put themselves on the bottom of the totem pole and serve others first.
I think of many moms (and other professionals) we have helped who realized that going it alone and doing it on their own was not realistic. Too much distraction. Too much room for error. Too much time wasted. Not enough accountability.

The truth is, un-selfish people do better when they have a disciplined and structured exercise routine. They call their training sessions “me-time.” No one else to think about. No one else to tend to. FT helps these men and women leverage health and fitness. And family and co-workers are better served because of it.

You will serve others better if you serve yourself first.

How to be effectively "selfish":

Plug these into your calendar first:

- Your personal down time
- Your workouts
- Your nutrition
- Your sleep

Then be disciplined about honoring and protecting that time.

Will it be perfect? No. Probably not ever. But you can certainly strive for it, and we’re here to help!

The Snack Challenge

Tue, 20 Apr 2010 00:00:00 -0500

As we guide our clients toward their health and fitness goals we find that snacks pose a big problem. How do we move away from the potato chips and cookies, and on to something that you body can use better?

The answer is often "plan ahead." Below are some good snack ideas. If you don't have these foods in your kitchen, put it on the grocery list.

Energy-Sustaining Snack Ideas
• Any mix of nuts (1/2 ounce) and dried fruit (1/2 ounce)

• 6 ounces soy or dairy yogurt topped with 2 tablespoons natural granola

• 1 serving fresh fruit dipped in 2 tablespoons almond butter or peanut butter

• 3 cups air-popped popcorn tossed with 1 teaspoon olive oil

• 5 whole grain crackers with 1/4 cup hummus

• Half of a sandwich made with whole grain bread

• 1/2 cup berries and 1 ounce walnuts

• Smoothie made with frozen fruit, flaxseeds, and milk (soy, cow, rice, or hemp)

• 1 ounce natural chips with 1/4 cup tomato salsa

Eat, enjoy, succeed.

-Brian

Learning Posture

Tue, 30 Mar 2010 00:00:00 -0500

Have you ever tried to improve your posture? If you're like me, less than 5 minutes after adjusting, you find yourself right back at the old "slouch". That's because improving posture is more than just throwing the shoulders back. It's actually changing the resting tone, or memory, of your muscles. The good news is that our posture is learned. That also means that we can learn a new posture.

The memory that holds us during our resting pose is actually held in the nervous system, not the muscles itself. However, by deep pressure, stretching or exercise, we trigger sensory neurons to respond. When we strengthen our core and back muscles, focus on releasing tension during a massage, and stretch consistently, we actually impact the nervous system. The deep tissue mobilization of a massage can not only break up the "knots" that have formed in your musculature and fascia, but also send messages to the central nervous system signaling the entire body loosen, relax, and remold. The relaxation that you feel during and after a massage is actually doing more good than just soothing you - it's changing the memory of your muscles!

You'll notice your head rests above your shoulders instead of jutting forward, your shoulders are over your hips and hips over ankles.

For a more in depth and anatomical explanation of posture and resting tone, read the article "What is Muscle Memory" by Joe Muscolino at www.learnmuscles.com

Who can you trust?

Tue, 23 Mar 2010 00:00:00 -0500

A recent HealthDay article highlighted the growing awareness we are gaining of the inaccuracies in food labels. One study showed calories to be 18% higher than indicated --even on "reduced calorie" foods. Another report showed ingredients found in the food that are not on the label, or completely mis-labeled.

This is all very frustrating for those who are trying to control their calorie intake, and lose weight. It is also one of the issues that we address in Fitness Together's new Nutrition Together program. Don't lose hope! There are ways to compensate for these inaccuracies.

For now, I just want to be the one who warns you. This could be a contributing problem to your stalled weight loss goals. We'll keep an eye on the FDA as they are beginning to feel the pressure to address this issue. And as always, we'll keep you informed.

click here for full article http://www.healthday.com/Article.asp?AID=636195

-Brian

Let's make fun of fitness professionals

Tue, 16 Mar 2010 00:00:00 -0500

To have brief motivational, inspiration, or practical tips sent to you every week sign up for my Fit Tips at the bottom of my home page.

For a good laugh check out this video:

http://www.youtube.com/watch?v=2a2DQC-ghio

Nutrition Together

Wed, 10 Mar 2010 00:00:00 -0600

Nutrition (+Fitness) Together

I’m writing you to let you know about an exciting new addition to our program. For the past couple of years, it seems that a lot of our clients have expressed an interest in having a little more help with—you guessed it—eating!

As a result, I am happy to announce we are now offering an improved and expanded nutritional program called Nutrition Together. This is a science-based program that supports our one-on-one personal training. It was developed exclusively for Fitness Together by Dr. Janet Brill, one of the nation’s leading experts in the field of nutrition, health, fitness and disease prevention.

To give you a quick overview, the basic premise is eat healthy, eat light, eat often. The program includes a guide to healthy eating, which includes topics such as a balanced lifestyle approach, grocery shopping for health, dining/dining out, and taking control of unhealthy eating behaviors. A food and exercise reference guide and accountability journals are also part of the program, as is access to Nutrition Together’s web site. The web site currently offers healthy recipes and nutrition tips, an “Ask Dr. Janet” section and a blog. Future plans include online journaling and menus.

I truly believe Nutrition Together will magnify the results of those who participate. So Let's do it!

Call the studio for more information at 347-9020, or we can always talk more about it the next time you stop in the studio.

Click here to see a 90 second commercial on Nutrition Together

Post Workout Routines for Relaxation

Tue, 02 Mar 2010 00:00:00 -0600

You've just finished a vigorous workout--whether it was a 5-mile jog around the lake or an afternoon at the gym. Now, it's time to refuel, relax, and rejuvenate.

Need some ideas for a pleasurable post-workout recovery session that doesn't involve flopping down on the couch? If you're at home, draw yourself a warm bath with aromatherapy oils (lavender for relaxation and peppermint for muscle fatigue) to help relieve any soreness. You could even light a candle and play some soft music for the ultimate calming experience.

Make yourself a refreshing fruit smoothie to put some calories back into your body and help your muscles recover after a workout. If you're really sore, put some ice cubes into a freezer bag, wrap that in a dry towel, and apply to sore areas for a few minutes at a time.

Another way to prevent soreness the next day is to grab a mat and do a nice slow stretch before going to bed. This will help you have a more restful sleep, in addition to reducing soreness. You may also want to try some deep breathing or meditation exercises to help you settle into a state of complete mental relaxation, which will in turn help your body to relax.

Gold Medal Idea

Tue, 23 Feb 2010 00:00:00 -0600

Congratulations to Team USA who is picking up more medals than expected!

Isn't it great to sit in a comfortable chair or couch, and watch other people burn calories?

We are always helping clients make little lifestyle changes that all add up to significant body change. So here is a challenge for change: use TV commercials as an exercise break. If you are aggressive do push ups, sit ups and marching during the commercial. A toned down approach that would work for any fitness level is just to get up and walk around (avoid the kitchen!). Don't use the remote -- get up and check the other channels the old fashioned way. For more fun, challenge someone else in the house to an exercise competition.

In a 2 minute break you haven't sweat, but burned calories, and are on a healthy lifestyle path.

To your health!

-Brian

you only get one

Tue, 16 Feb 2010 00:00:00 -0600

Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions. There is one small hitch, you only get one car, you can never get another. Never. No trade-ins, no trade-ups. Nothing

Ask yourself how would you maintain that car? My guess is you would be meticulous. Frequent oil changes, proper fuel, etc. Now imagine if your parents also told you that none of the replacement parts for this car would ever work as well as the original parts. Not only that, the replacement parts would be expensive to install and cause you to have decreased use of your car for the rest of the cars useful life? In other words, the car would continue to run but, not at the same speed and with the efficiency you were used to.

Wow, now would we ever put a lot of time and effort into maintenance if that were the case.

After reading the above example ask yourself another question. Why is the human body different? Why do we act as if we don’t care about the one body we were given. Same deal. You only get one body. No returns or trade-ins. Sure, we can replace parts but boy it’s a lot of work and it hurts. Besides, the stuff they put in never works as well as the original “factory” parts. The replacement knee or hip doesn’t give you the same feel and performance as the original part.

Think about it. One body. You determine the mileage? You set the maintenance plan?

No refunds, no warranties, no do-overs?

How about this perspective? One of my clients is a very successful businessman. He often is asked to speak to various groups. One thing he tells every group is that you are going to spend time and money on your health. The truth is the process can be a proactive one or a reactive one. Money spent on your health can take the form of a personal trainer, massage therapist and a gym membership or, it can be money spent on cardiologists, anesthesiologists, and plastic surgeons. Either way, you will spend money.

Same goes for time. You can go to the gym or, to the doctors office. It’s up to you. Either way, you will spend time. Some people say things like “I hate to work out”. Try sitting in the emergency room for a few hours and then get back to me. Working out may not seem so bad. Much like a car, a little preventative maintenance can go a long way. However, in so many ways the body is better than a car. With some good hard work you can turn back the odometer on the body. I wrote an article a while back ( Strength Training- The Fountain of Youth) that discussed a study done by McMaster University which showed that muscle tissue of older subjects actually changed at the cellular level and looked more like the younger control subjects after strength training.

Do me a favor, spend some time on preventative maintenance, it beats the heck out of the alternative. Just remember, you will spend both time and money.

Mike Boyle

Michael Boyle is known internationally for his pioneering work in the field of Strength & Conditioning and is regarded as one of the top experts in the area for Sports Performance Training. He has made his mark on the industry over the past 30 years with an impressive following of professional athletes and teams.

Snow Shoveling - The Right Way!

Tue, 09 Feb 2010 00:00:00 -0600

In the midst of this oncoming blizzard, many people are ticking time bombs for a debilitating snow shoveling injury. I can't tell you how many clients of mine who have tweaked their backs or hurt something else in their zealous attempts to keep a clear driveway.

So I want to give you 3 safe shoveling tips-

1.) Split Your Stance When Shoveling

Back pain is probably the biggest complaint from shoveling. In most cases, a sore or tight back stems from restriction at the hips. More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyperflexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

2.) Point Your Toes in the Same Direction of Shoveling

This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

3.) Shovel Equally to Both Sides

This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward.

Repeat until your driveway or sidewalk is clean and clear.

If you're just a little sore then ibuprofen, icing the area, and some rest should have you better in a couple days. If it's more serious or pain persists more than a few days then you might want to see your chiropractor or primary doctor.

[This is an example - though longer than usual - of my weekly Fit Tip email service. if you would like to receive more tips like this, sign up at the bottom of my home page]