Fitness Together - Omaha

FT and American Heart Association Heart Ball

Wed, 19 Jan 2011 14:25:00 -0600

FOR IMMEDIATE RELEASE

For more information, contact:

Nick Ryan

(402) 932-5346

nickryan@fitnesstogether.com

Fitness Together Personal Training Studio Partners with

American Heart Association

Omaha, NE– (1/19/11) – Fitness Together of Omaha has partnered with the American Heart Association as a co-sponsor of the upcoming Crystal Ball on Feb. 5, 2011.

This wonderful evening at Embassy Suites LaVista Conference Center celebrates the success we have had fighting heart disease and stroke, while highlighting work that still needs to be done to fight our number one killer. The Heart Ball features a cocktail party, silent and live auctions, dinner, program, and entertainment. As a co-sponsor, Fitness Together will donate a FIT consultation and 1 month (12 sessions) of personal training in their private training suites.

“We are passionate about heart health and physical fitness,” said Nick Ryan, owner of Fitness Together of Omaha. “And we are excited to be a part of the American Heart Association’s mission to promote the importance of heart health in our community.”

Fitness Together of Omaha is located at 17525 Gold Plaza in Omaha.

About Fitness Together Holdings, Inc.:

Based in Highlands Ranch, Colo., Fitness Together Holdings, Inc., is the world’s largest wellness organization. The parent company oversees Fitness Together Franchise Corporation, a one-on-one personal training fitness franchisor established in 1996, and elements therapeutic massage www.touchofelements.com, a massage therapy franchisor that began franchising in 2006. Today, the combined franchise network includes more than 700 franchises across the United States, Costa Rica, Israel, Ireland, and Canada. For additional information, log onto www.fitnesstogether.com or call 877.663.0880 ext. 10.

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Innate or Not

Fri, 25 Feb 2011 15:34:00 -0600

I was at Fitness Together again yesterday. =) I go twice a week. I can’t tell you how grateful I am to be able to go! I feel so healthy and strong and after years of being sick, I feel like a brand new person! I no longer feel old and decrepit! Now that is worth shouting about!

I was telling Nick (my trainer) about my sad revelation that after a year of working out, I still don’t have this workout thing ‘under my belt.’ How I thought that by now I would have become an avid workout junkie. That I’d wake up bouncing with excitement to go run or lift or whatever. That I’d just happily forgo whatever fattening food was in front of me knowing it was poison, certain death to my goals. Likewise, I’ve just assumed that people who workout always love working out, that it is innately a part of them, and that they never struggle with it. I always assumed there was a special workout grace for those lucky people who naturally gravitate toward athleticism. He smiled and said that to even those people it is still work. What? That’s not very encouraging to someone like me! But then again, it is. They still have to motivate themselves, as do I. It may not get easier, but at least it’s not easy for the naturals either. lol

Read full blog at yourfriendkris.com

Flat Bellies: Tips That REALLY Work

Mon, 31 Jan 2011 14:19:00 -0600

Had a little too much comfort and joy this past holiday season? Maybe you’ve put on a few pounds around the middle? The summer bathing suit season is just around the corner, so now is the time to do what it takes to get rid of that holiday pooch once and for all!

Why do some of us gain weight around the middle and others not?

Where you tend to store body fat is related primarily to your genetic disposition. If you have an excessive amount of body fat, and heredity dictates storage around the middle, then unfortunately you will gain fat in the abdominal area. That said, many women notice abdominal weight gain when they go through menopause. This is because hormonal shifts can change the way the body breaks down and stores fat—hence a redistribution of body fat and the tendency for it to accumulate in the belly as women grow older. This tendency is particularly unhealthy, as excessive abdominal fat, especially the deep abdominal fat—called visceral fat—increases the risk for cardiovascular disease, diabetes, and certain cancers.

What really works to get rid of stubborn belly fat?

The good news in the battle of belly bulge is that there are three scientifically proven lifestyle changes you CAN make that when combined together are the best way to attack that fat around the middle and flatten your belly.

Three Tips for a Flat Stomach:

Eat a nutritious, calorie-controlled diet. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruits and vegetables, whole grains, lean protein, and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid, and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate.
Daily cardio exercise. Calorie-burning cardio exercise is one of the best ways to target stubborn belly fat. This is because stomach fat is more metabolically active and when you exercise, you target that area for fuel. What’s more, when you burn those calories up, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define.
Strength training. While you can’t “spot reduce” belly fat, you CAN strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as crunches. This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury.

You can achieve your health and fitness goals with the help of Fitness Together. Fitness Together offers one-on-one sessions with experienced personal trainers who will develop an abdominal workout program tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your workouts. Let Fitness Together and Nutrition Together help you flatten your belly once and for all! For more information contact Fitness Together at 932-5346 or nickryan@fitnesstogether.com , or visit http://fitnesstogether.com/Omaha

Creating REAL CHANGE: How to form positive habits and a NEW YOU!

Mon, 17 Jan 2011 14:18:00 -0600

Ever wonder why some people get great results from their workouts or their normal eating routine? What makes them different? How do they do it? Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly patients, feeding the teenagers each evening and there are many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot halfway in the water, or half way to a commitment. Well, now’s the first of the year and time to make some positive changes to your lifestyle.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick two more! Before you know it you are on your way to a new you.

I knew a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth. What did she do? She found a few charities that the staff could get behind and at every party they decided to donate $1 in that person’s name instead of buying and eating cake. At the end of the year they had over $1000 for charity and celebrated an end to eating cake!

It’s hard to change your diet overnight, but you can form one or two new habits every month and change your life. Try eating healthier tips such as these: ½ a sandwich instead of a whole at lunch. Swear off fried foods. No soda. One piece of fruit per day. Cut-back or eliminate the alcoholic drinks.

Maybe you can’t workout every day, but an easy way to start is to find a buddy or co-worker and walk together at lunch. Then make sure you go out every day. If the weather’s bad – look for an indoor mall or other enclosed facility. After you’re in the habit of going 5 days a week, carve out some time each Saturday when you take a walk. Select a time of day (maybe first thing in the morning) when you don’t have conflicts or distractions and you know you can always get it done. Before you know it you’ll be out walking 6 days a week. Then, find that special time for walking on Sunday.

There are indeed things that you can control in life that will make you healthier and ultimately happier. Start with only 1-2 things that you can control and then go to work on them. You’ll soon see your world change!

If you want to make healthy changes to your lifestyle, you don’t have to go it alone. A personal trainer from Fitness Together can design a 1 on 1 workout program for you. They also can provide nutritional counseling. For more information contact Fitness Together at 932-5346 or nickryan@fitnesstogether.com , or visit http://fitnesstogether.com/Omaha

Shovel Snow

Mon, 10 Jan 2011 09:57:00 -0600

Does your back get stiff every time you shovel snow?

There are a couple of possible reasons:

1. your back is weak

2. poor posture

3. single side dominance

4. too much snow in the shovel

You may notice it being one of these or a combination of them. So how do you change it? Great question.

Solution:

1. If you have a weak back work on strengthening the back muscles. It is very commonly ignored in most peoples workouts. If you don't workout you need to start. If you do workout you may need to adjust your routine. A couple of great lift to include are Deadlifts and Cross Body Lifts

2. Poor posture by using almost all back and no legs to lift the snow shovel. Let your legs help you, the body was designed to handle a load in the upright position not bent over. Doing the bent over shoveling scoop after scoop is bound to hurt your back.

3. Single side dominance is when you throw the snow to only your right or only your left. Alternate each scoop or do one section right handed and the other left handed. It may feel awkward on the one side but it is better to feel awkward for a couple minutes than have a sore back for a couple days.

4. Too much snow in the shovel will force you out of position. Take a smaller scoop so your body can handle it.

Creating Your 2011 New Year’s Resolution Recipe for Success

Mon, 27 Dec 2010 14:05:00 -0600

It’s that time of year again when many of us make New Year’s resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success.

According to the dictionary, a “resolution” means both a firm decision and a firmness of purpose, or determination. The decision part of the resolution equation should be planned out carefully. Here are five tried and true tips for New Year’s resolution success that incorporate both decision and determination:

1. Set attainable goals. The biggest mistake people usually make in outlining their New Year’s resolutions is to set unattainable goals. Try to set achievable goals so that you’re ensured of success. It’s important to understand that big changes come from a combination of many small changes over time. Instead of making a New Year’s resolution to lose 30 pounds (and you haven’t been at that goal weight since high school), why not set a goal to lose 5 pounds by Valentine’s Day?

2. Get support from a personal trainer. Change is always easier to accomplish when another person is cheering you on. Two heads are better than one when it comes to making decisions and the determination to complete your goals. Share your resolution verbally with someone you trust. Talk about your plans with another person and review them often, together. A verbal commitment can help people cement a firm decision in their mind.

3. Plan ahead and outline a schedule for getting you to your goal. Tracking your progress is extremely helpful for keeping you on target. It also allows your support person or trainer to help you more efficiently. And don’t forget to reward yourself with small gifts for succeeding with your weekly “mini-goals.”

4. Never strive for perfection. Everyone has a temporary blip where they fall off the horse occasionally, especially under times of duress. Lapses are an important part of the process of making successful permanent changes. Share these temporary setbacks with your trainer and it will ultimately help you to strengthen your resolve.

5. Visualize yourself after you’ve attained your goals. Visualization can be a strong motivational tool for many people, particularly when they “see” the positive rewards of making those behavioral changes.

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You can achieve your goals with the help of Fitness Together. Fitness Together offers one-on-one sessions with experienced personal trainers who will develop a program tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your workouts. Let Fitness and Nutrition Together help you create this year’s New Year’s Resolution Recipe for success. For more information contact Fitness Together at 932-5346 or nickryan@fitnesstogether.com , or visit http://fitnesstogether.com/Omaha

Here’s to your health and happiness in 2011!

Light Eggnog Holiday Makeover Recipe

Mon, 20 Dec 2010 13:55:00 -0600

Creamy and delicious, with zero fat!

2 small ripe bananas, peeled

1 cup fat-free milk

½ tsp ground nutmeg

1 tsp rum extract

Makes 1 serving

Put all the ingredients in a blender and puree until smooth. Pour into a festive cup and enjoy!

Nutritional Information Per Serving (~ 1 cup):
Food Weight: 2.0, Calories: 190, Total Fat: 0 g, Cholesterol: 0 mg, Sodium: 130 mg,
Total Carbohydrate: 31 g, Dietary Fiber: 4 g, Sugars: 30 g, Protein: 11 g

Fitness Together can help you with your holiday fitness and eating routines. Contact Fitness Together today to set up a personal training program. At Fitness Together you will also get the Nutrition Together program which is a customized plan for healthy eating which complements their 1 on 1 personal training sessions. For more information contact Fitness Together at 932-5346 or nickryan@fitnesstogether.com , or visit http://fitnesstogether.com/Omaha

Tips for Avoiding Holiday Weight Gain

Mon, 13 Dec 2010 13:42:00 -0600

Gobble, gobble…that’s your cue that the holidays are upon us and it’s time to start putting on the brakes NOW before the real damage is done. The old adage “an ounce of prevention is worth a pound of cure” really applies to the holiday season. The following tips will help you fend off that holiday weight gain so that you won’t end this season with a New Year’s resolution to lose those added holiday pounds!

How Much Weight Do We Really Gain?

Most people think the average American gains about 5 pounds over the holidays. In actuality, most of us gain an average of 1 pound (5 pounds for overweight people) between Thanksgiving Day and New Year’s Day.¹ The problem is, we fail to lose that 1 pound of holiday weight gain, which adds up to many excess pounds over the years.

Why Do So Many of Us Gain Weight over the Holidays?

When you think about it, the holidays really boil down to just three days: Thanksgiving, Christmas (or Chanukah), and New Year’s. If you gorge only on those three days, you probably wouldn’t cause too much damage. However, many of us take on that holiday mentality of six weeks of nonstop feasting and putting our regular exercise routine on the back burner. Plus, let’s face it, this time of year is very hectic and stress filled—many commitments compete for our precious time. So start now to strategize how you’ll move yourself to the top of your Christmas gift list by making you and your fitness and healthy eating habits a priority.

Five Tips for Fending Off Holiday Weight Gain

Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving. You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.
Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra holiday splurges. If you have an exercise partner or a personal trainer, make a “contract” with them to get an extra weekly workout in to cover your inevitable holiday indulgences.
Follow good eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished. Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.
Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.
Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

The Gift of Health

Remember what the holidays are all about. Focus less on the food and drinks and more on celebrating the beauty of the season and the company of the people you love—your family and friends. Give yourself the gift of health this holiday season by sticking with your fitness routine and planning ahead to curb excessive overeating.

1. J. A. Yanovski et al., “A Prospective Study of Holiday Weight Gain,” New England Journal of Medicine 342 (2000): 861–867.

Tis the Season to Be Jolly and FIT

Thu, 09 Dec 2010 13:34:00 -0600

While the holidays can be a joyous time of the year, they can also be disastrous for our fitness and healthy eating routines. ¢Tis the season for shopping, cookie baking, decorating, and parties—lots of parties with rich food everywhere. Do you ever wonder why some people manage to stay vibrant, happy, and fit over the holidays, appearing to let holiday stress roll off them like the rooftop icing on the gingerbread cake? You can be one of these holiday fitness success stories, too. Here are some simple tips to add sparkle to your holiday cheer by giving yourself the gift of health this season.

Three Tips for Sticking to Your Fitness Routine

During this oh so hectic time of year, a personal trainer can be very supportive. You can make a contract with a trainer to plan and be accountable for your fitness routine using a triple-pronged approach: daily cardio; strength training at least three days a week; and eating healthy, eating light, and eating often. Let’s take a closer look at the three pieces of a good fitness routine and see how you can work them into your holiday schedule.

1. Daily cardio. Set a regular time every day to get those sneakers on and get out there and move a little! No marathons required. Just a thirty-minute dog walk, a few flights of stairs, or an extra few loops around the shopping mall will make a huge difference in balancing out your calories and shaving off stress. Your daily cardio will also give you energy, which will help keep your holiday demeanor bright.

2. Strength workouts. If sticking to your regular workout regimen during the holidays seems daunting, think of it this way: Carving out that time for you, and just for you, will not only help keep you healthy and fit but bring back routine into a time of year that lacks routine—often with negative health consequences. By making a commitment to keep your fitness up, you’ll benefit both physically and mentally. Impress your family and friends by looking and feeling your best this holiday as a direct result of maintaining your workout regimen and staying accountable to your trainer.

3. Nutrition. The holidays are not a good time to try and lose weight! A much more realistic goal is to simply maintain your fitness level and body weight. You can accomplish this goal by planning ahead to enjoy small portions of your favorite holiday treats while eating healthy and light most of the time. Balance out those extra calories by maintaining your daily cardio and strength workouts so that you can partake in the holiday festivities without any deprivation.

Make a plan to stay accountable during this “dangerous” six-week time period and when the New Year rolls around, you’ll have given yourself and your family the gift of staying vibrant, happy, and fit over the holidays, which is ultimately the best gift of all—the gift of good health!

Fitness Together can help you with your holiday fitness and eating routine. Contact Fitness Together today to set up a personal training program. Additionally, our programs include Nutrition Together, a customized eating plan to help you maximize the benefits of your workout and stay on track during the holiday time period. Go to fitnesstogether.com to find the location nearest you.

What can Strength/Resistance Training do for you?

Tue, 21 Sep 2010 00:00:00 -0500

Resistance training 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”. Cardio alone isn’t enough for weight management or staying fit and healthy overall.

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 alone, 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. Whats stopping you? Incorporate resistance training today.

In health & happiness,

Nick

Fitness Together on Dr. Phil

Wed, 26 May 2010 00:00:00 -0500

Fitness Together will be featured on Dr. Phil May 26th.

Nutrition Together

Sat, 20 Mar 2010 00:00:00 -0500

Fitness Together Omaha is stepping up services for clients, by launching a proprietary nutrition program. Modeled after the same one-on-one approach used for Fitness Together’s personal training, Nutrition Together provides clients nutrition guidance in tandem with fitness training to help achieve and maintain a healthy lifestyle.

With the motto “Eat healthy. Eat light. Eat often,” Nutrition Together is designed to offer sensible solutions and a common-sense approach to nutrition. The program is administered by the Fitness Together personal trainers in a series of one-on-one sessions that go hand-in-hand with the client’s personal training regimen.

“Because fitness and nutrition are inseparable components of an overall wellness plan, this program brings our approach full circle to helping clients achieve their goals and live healthier lives,” said Nick, owner of Fitness Together Omaha. “We have always encouraged and provided guidance for eating well, but with Nutrition Together we now have a solid, sensible program that completely complements our personal training services and will help promote stronger results.”

The science-based program was developed by Janet Brill, Ph.D., R.D., LDN [“Dr. Janet”], director of nutrition for Fitness Together, a certified nutritionist and wellness coach and a nationally-known author and speaker.

“My hope is that this program will give people the tools they need to make healthy choices in their everyday lives,” said Brill. “In today’s fast-paced society, it’s easy to let health and wellness take a backseat. Nutrition Together is a way to take back control and make healthy, informed decisions about what we eat.”

Best of Omaha 2010

Tue, 29 Dec 2009 00:00:00 -0600

Thank you to everyone that voted for us!