Fitness Together - Port Jefferson

The Benefits of Daily Physical Activity

Fri, 17 Feb 2012 08:58:00 -0600

Reduces the risk of heart disease by improving blood circulation throughout the body
Keeps weight under control
Improves blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts energy level
Helps manage stress
Releases tension
Improves the ability to fall asleep quickly and sleep well
Improves self-image
Counters anxiety and depression and increases enthusiasm and optimism
Increases muscle strength, increasing the ability to do other physical activities
Provides a way to share an activity with family and friends
Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
In older people, helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer

Reprinted with Permission
www .americanheart .org | American Heart Association, Inc.

Go Outside Your Comfort Zone

Fri, 10 Feb 2012 09:07:00 -0600

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a personal trainer help you break through that fear — without yelling at you?

Yes! A great personal trainer should confidently instill in you the belief that you can do this.

“We know they can, even though you might not know it yet,” says Russ Yeager, owner of Fitness Together in Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!”

You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

Healthy Heart, Healthy You

Mon, 06 Feb 2012 09:35:00 -0600

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

Feel the Love with High Intensity, Heart Healthy Cardio

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

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

Make Time for Heart Pumping Workouts

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

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

Active Lifestyle, Active Heart

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

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

Instead of wasting time searching for the closest parking spot, pull into the furthest spot away from the door and enjoy the extra walk to the building
Use the stairs at work and for appointments instead of the elevator.
Walk or bike your kids to school and use two wheels (or feet) instead of your car when running neighborhood errands.
Take a 10-minute activity break at work to stretch or take a quick walk.
Walk to visit co-workers instead of sending an e-mail message.
Instead of sedentary nights out to the movie theater, take your spouse or friends out for a night of dancing.

Heart Healthy Nutrition

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

A healthy body and a healthy you start with a healthy heart. Adopting healthy lifestyle habits such as cardio exercises, strength conditioning and healthy eating will not only strengthen your body’s heart and lower your risk of disease, but it also will help you live your life looking, feeling and performing better. Certified personal trainers at Fitness Together are available today to help you get started on living a heart healthy lifestyle. Contact Fitness Together Port Jefferson at 631-473-8200 to begin one-on-one personal training or group PACK training focused on a healthy heart and a healthy you.

Sources:

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

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

3 European Journal of Applied Physiology, 2011.

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

5 American Heart Association, www.heart.org.

6 Pennsylvania State University, “A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men http://jn.nutrition.org/content/early/2011/06/22/jn.111.138966.abstract?cited-by=yes&legid=nutrition;jn.111.138966v1 - fn-1#fn-1,” The Journal of Nutrition, 2011.

Creating REAL CHANGE:

Fri, 20 Jan 2012 08:26:00 -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!

3 Ways to Kick the Habit of Skipping Workouts

Fri, 13 Jan 2012 10:15:00 -0600

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine. Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

1. Keep your eye on the prize.

You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.

Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!

2. Schedule a consistent workout time.

Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client. Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.

3. Use the power of a pro to keep you on track.

You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator. Scheduling sessions with a personal trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

Why New Year's Resolutions Fail

Fri, 06 Jan 2012 08:56:00 -0600

As New Year’s resolutions gain popularity this time of year, many jump on the bandwagon of losing weight, getting fit and living a healthier lifestyle. While we all can benefit from making these types of positive lifestyle changes, most resolutions fizzle out, unfortunately, before they even have a chance to settle in. So, why does this popular annual pastime of making New Year’s resolutions tend to result in failed attempts, false starts and lackluster efforts?

Well, actually, it’s quite simple.

● Resolution season brings colder temperatures and limited daylight.

● The start of the year is filled with busy life, work and family schedules.

● Doing what you’ve always done is a lot easier than trying something new.

So, what can you do to jump over these common resolution hurdles and finish strong in the quest for resolution success?

Call in the Accountability Troops

Many New Year’s resolutions fail because people embark on the journey alone and let other items on their life calendar take priority over their goals. Set yourself up for resolution success by wrapping your goals with a strong support system that includes the right professionals and tools to do the job wisely and successfully.

By enlisting the help of a certified personal trainer, you will receive a customized workout that aligns with your body, ability and health/fitness level, as well as your New Year’s goals. A study in the Journal of Strength & Conditioning Research found that those who worked out with personal trainers resulted in greater individual strength, workout intensities and exertion levels during an exercise session.[1] Personal trainers are not only a great resource for holding you accountable to showing up for your workout, but also ensuring that you engage in a valuable workout session that benefits both the mind and body.

Another way to keep yourself accountable to health and fitness goals is by physically scheduling your weekly workouts into your personal, family and professional calendars. If you view your workouts as a serious appointment and dedicate specific time to a physically fit lifestyle, you will be less likely to skip your workouts when life becomes busy.

Furthermore, industry reports continue to find evidence that you don’t have to spend your entire day in the gym to reap the most benefits from your workouts. Short-term, high intensity workouts have been found to be a time efficient and effective approach for burning fat, increasing fitness levels and improving overall cardiovascular health.[2]

Out with the Old, In with the New

The same old workouts and lifestyle tendencies will yield the same old results. If you are committed this year to reaching new levels of physical fitness, it is important to change up your approach by combining a can-do attitude with new workout routines focused on measurable strength and conditioning goals.

It’s important to remember, though, that physical fitness is an ongoing process that doesn’t happen overnight. Instead of making rash decisions like cleaning out all of the food in your pantry or exercising seven days a week when you have rarely made it to the gym once a week, set yourself up for success by identifying incremental benchmarks (going to the gym three times a week, running a mile without stopping, bench pressing 100 pounds, etc.) that can help keep your overall fitness goals within reach and within perspective. This approach will keep you on the path to reaching new physical fitness levels throughout the year and provide you with the opportunity to celebrate your successes along the way.

By pushing aside old barriers and incorporating new lifestyle behaviors centered around commitment, accountability and positive attitudes, you are well on your way to investing in a healthier body and happier you for the New Year.

The certified personal trainers at Fitness Together will design workouts tailored to your specific fitness level and will push you just hard enough to turn your goals into life changing results.

Contact Fitness Together Port Jefferson at 631-473-8200 or look us up on-line at www.fitnesstogetherportjeff.com to learn more about how to look better, feel better and perform better this New Year with one-on-one personal training.

[1] Journal of Strength & Conditioning Research: January 2008 – Volume 22 – Issue 1 – pp 103-111.

[2] University of Guelph; Journal of Applied Physiology, June 2007.

Prepare Your Body for Optimal Winter Performance with Pre- and Post-Workout Stretching

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

Tight muscles, cramped joints and a lethargic body is not how you want to ring in this winter season. Instead, prepare your body for sledding adventures, skiing moguls and family snowball fights by introducing stretching into your overall health and fitness routine. Don’t worry, you don’t have to schedule tons of time to make stretching beneficial and effective. Ten minutes will do the trick.

Start with the Basics

When incorporating stretching into your workout, you should take a two-phased approach. The first phase should focus on preparing your body, joints, heart and lungs for a dynamic workout, while the second phase should focus on cooling down your muscles and preparing your body for an active recovery following your workout. In essence, it is most effective to sandwich your strength and conditioning workout routine with two short, but effective, active stretching routines.

Phase One – Warm Up and Dynamic Stretch

If touching your toes and taking deep breaths to start your workout is your idea of warming up and stretching, then you are missing out on an excellent opportunity to set yourself up for a great workout. According to research by The National Strength and Condition Association,[1] passive static stretching can lead to reduced performance when compared to an active, dynamic warm-up alone.
A great workout starts with a great warm-up so the first step to an active warm-up that is going to increase your performance is spending a few minutes on a foam roller. The purpose of the foam roller is provide soft tissue flexibility in preparation for a more fluid and free-moving workout. The few minutes it takes to foam roll will pay dividends for the remainder of your fitness session.
After you’ve established more flexible muscles with the foam roller, the next step is to prepare your body for elevating heart rates and getting down to business. The warm-up should not be easy. It should start easy, but then progress to the point that when you’re finished five minutes later, you’re ready to go full steam ahead into your workout. A dynamic warm-up should include explosive movements such as high knees, skipping and moving lunges. It is important to remember that the purpose of these types of exercises is to prepare your joints and ligaments for the high intensity portion of your workout. Make sure not to push yourself too hard, but instead focus on starting slow and revving up your body for an effective and dynamic workout.

Phase Two – Cool Down and Recovery

After you’ve left all of your effort, sweat and tears on the gym floor during your high intensity strength and conditioning workout, it is now time to take three to five minutes to incorporate some light stretching and cool down techniques to finish off your fitness routine. The purpose of this stretching phase is to loosen up any knots that might build up in your muscle fibers during your workout and prepare your body for proper recovery that will last hours after your workout has ended. It is important to stretch the major muscle groups you exercised during your workout and to focus on any problem spots that you may have. Some simple, but highly effective cool down and recovery stretches include the child’s pose, lower leg lunge stretches and the cat stretch for your back and shoulders.
If stretching is typically an after-thought for you during your workouts, focus on incorporating these ten minutes of pre- and post-workout stretches this winter to prepare your body for optimal performance during and after your workouts. Contact us to learn more about how to look better, feel better and perform better with a total body stretching and fitness routine.

To learn more about Fitness Together, log on to www.fitnesstogetherportjeff.com or call 631-473-8200.

[1]Journal of Strength & Conditioning Research: December 2010 - Volume 24 - Issue 12 - pp 3326-3333.

Jump Start Your Fitness Routine This Winter with High Intensity Cardio Training

Fri, 28 Oct 2011 09:21:00 -0500

As you dive into the winter season, you may find yourself in a rut of doing the same old, same old when it comes to your fitness and wellness routine. And as the temperatures get cooler, climbing on the dreaded treadmill or elliptical machine may seem to be your only options for burning those inevitable extra holiday calories.

Effective cardio training, though, can include more than your traditional running, biking and swimming. By taking your workout up a notch with high intensity cardio variations, you can jump start your fitness routine so you look better, feel better and perform better throughout this winter season.

Ramp Up Your Cardio for Weight Loss and Maintenance

As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and overscheduled calendars, the common fitness theme this time of year is fighting the bulge and finding time to squeeze in a workout. Although concentrating on eating in moderation is a key component to weight loss and maintenance, cardio exercises focused on interval training can help combat the belly bounce. Interval training focuses on intense bursts of exercise in your workout that not only jump start your heart rate, but burn body fat quicker as well.

The good news for your hectic schedule is that you don’t have to bang out hours on the treadmill to realize the best cardio results for your body. Industry research[1] shows that shorter duration of high intensity exercise can be more beneficial than traditional endurance training.

Basic exercise science also supports that the harder you work, the more calories you burn every minute you exercise, while high intensity cardio sessions also speed your metabolism for hours following your workout session.

So, if weight loss/maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale January 1st, 2012.

Incorporate Cardio for Greater Strength and Muscle Definition

As we all know, strength and conditioning exercises build muscle. Cardio, when coupled with proper nutrition; however, is the secret weapon to defining and showing off the hours spent in the weight room. To create greater muscle definition in the common “problem” areas (arms, abs, glutes), it is important to incorporate metabolic cardio conditioning to your fitness regimen to unveil your hidden lean and sleek muscles.

A recent study[2] that evaluated the effect of training methods on female college athletes found that concurrent strength and aerobic endurance training was highly effective on muscle strength and endurance, body composition and flexibility. When your goal is to build strength and muscle, combining strength training exercises with total body cardio is key to realizing the best results. This type of cardio approach packs a variety of total body movements into your workout that aims to raise your heart rate and maintain the increased level for 5-10 minutes.

Some full body cardio exercises include:

● mountain climbers

● battling ropes

● jump squat circuits.

These exercises allow you to build more muscle and burn calories, while you to get the most bang for your buck as it relates to time efficient and effective cardio exercises.

Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt about it that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body for the wear and tear of pounding pavement for two hours by running (not walking, elliptical, biking) the mileage laid out for you in your training plan.

However, if you find yourself lacking motivation half way through your training program, you can mix up your weekly workouts by incorporating some hill and interval training to not only build muscle and endurance, but also keep you mentally engaged throughout your training program. Just make sure to plan appropriate rest days after the more intense training sessions to give your body time to recuperate and prepare for the big race day.

Another tactic for keeping you on track for successfully completing your training plan is to take your cardio training outdoors whenever possible. In the winter months this isn’t always an option, but if you can hit the trails early in the morning before a snow storm rolls in or later in the afternoon when temperatures have reached a reasonable level, research from West Virginia University found that training outdoors makes you 52 percent more likely to exercise more regularly.

Whether your goals this season are to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating high intensity cardio into your fitness routine will not only make you feel better and look better, but also perform better in any of your upcoming endeavors. Contact Fitness Together today to start building cardio into your overall fitness and wellness routine at 631-473-8200.

[1] Wiley-Blackwell (2011, April 6) American Journal of Human Biology.
[2] Journal of Strength & Conditioning Research: September 2008 - Volume 22 - Issue 5 - pp 1487-1502.

Eat to Compete: Nutrition Basics for Runners/triathletes

Fri, 09 Sep 2011 09:52:00 -0500

Many serious runners and triathletes are looking for that “edge” that will translate into better race times. While some supplements and sports products have their place in the training regimen; most products will not provide the athlete with the winning formula. In fact, most of the top racers succeed because of two main ingredients: quality training fueled by good nutrition. So what is “good nutrition” you may ask?

It’s all in the percentages
The three macronutrients that provide calories in the diet are: carbohydrates, fat and protein. The average unfit American eats a diet containing approximately 49% carbohydrate, 34% fat and 12-15% protein. This percentage profile is not advised for endurance athletes and will definitely hinder performance. The best percentage profile for runners/triathletes to promote optimum performance consists of approximately 55-65% carbohydrate, 12-15% protein and 20-30% fat.

Carbohydrates: the main fuel for runners/triathletes
Carbohydrate-rich foods are the best fuel source for the endurance athlete. Maintaining a high carbohydrate diet during training is crucial for storing, preserving and replacing muscle glycogen, the storage form of carbohydrate and the body’s primary energy source during exercise. The body can store approximately 2000 calories in the form of glycogen. If you deplete your stores then be prepared to “hit the wall.” If stores run low (because of failure to eat a high enough carbohydrate diet to replenish stores during heavy weeks of training) the athlete will be unable to perform up to par, failing to attain the peak fitness level required for the athlete’s personal best during competition. This is termed “training muscle glycogen depletion.”

Emphasis should be placed on eating a diet high in complex carbs, “good carbs” such as whole wheat breads and cereals, beans, whole wheat pasta and starchy vegetables such as corn and potatoes. Simple sugars such as in fruits, fruit juices, sugar and honey provide “quick energy” and are perfect for replenishing glycogen stores immediately after exercise. (Sugary drinks such as soda or fruit juice should NOT be consumed during exercise as they are far too concentrated and could result in GI problems. Stick with the sports drinks instead.)

Protein: for repairing damaged muscle
Protein is necessary for building and repairing damaged muscle as well as for synthesizing enzymes and other tissues. In some instances, such as in prolonged endurance events, the body uses a small amount of protein for energy to fuel the activity. Does this mean that you should load up on protein in your diet? No, for while protein is an important nutrient, most Americans eat far more than they need. In fact, the main dietary problem among athletes is not a deficit of protein but instead, failing to consume enough carbohydrate to support their active lifestyle. That said, healthy sources of protein include soy products, beans/carb combinations, fish, non-fat dairy products, egg whites and lean meats.

Fat: the other fuel source during exercise
During prolonged endurance events such as a marathon, the body resorts to using some of its fat stores to help fuel the exercise. Regular endurance training helps athletes improve their ability to burn fat as fuel. This in turn benefits performance as muscle glycogen is “spared,” allowing preservation of the limited supply of muscle glycogen. Great endurance athletes are highly adept at using stored fat as an energy source along with carbohydrate. Because we have more than enough fat stored in our bodies (some more than others!), it is not necessary to aim for getting in extra fat in the diet. Try to choose healthier fats such as olive and canola oil, nuts and avocados and remember to keep your intake to no more than 30%.

Follow these nutrition tips with the support of Fitness Together and you’ll surely be improving your performance. A Fitness Together trainer will develop a program designed to meet your sports-specific training goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

The most successful runners and triathletes know the secret to competing at their best: fuel quality training with basic good nutrition. This means maintaining a high carbohydrate diet of whole foods, rich in fruits and vegetables and combined with lean protein sources and healthy fats. Make sure that you are adequately hydrated, time meals and supplements correctly: before, during and after workouts and use sports drinks during training and competition and let Fitness Together help you…eat to compete!

To find out more information about Fitness Together and how we can help you attain your goals, go to http://www.fitnesstogetherportjeff.com.

Fit BODY: Fit BRAIN

Fri, 08 Jul 2011 10:15:00 -0500

Can’t remember where you parked the car or if you unplugged the coffee pot? Worried that as you age, your memory and cognitive skills will deteriorate? Never fear—a regular exercise routine will strengthen your brain as well as your muscles! New research shows that even older adults who are physically active have a reduced risk of developing many forms of dementia. No doubt about it, a program of regular exercise and healthy eating has immense benefits for the mind.

What’s the best type of fitness program for promoting brain health?

Different types of exercise positively affect the brain in different ways. What you eat also affects your brain health. Here are three scientifically proven lifestyle changes you can make that when combined together are the best way to sharpen those brain cells and protect against dementia.

Three Tips for Keeping Those Neurons Firing

Eat a nutritious, antioxidant-filled diet. Now is the time to change those unhealthy eating habits. Try to bump up your intake of colorful fruits and vegetables, whole grains, and good fats. The more vibrant the color of the plant food, the greater the amount of powerful disease-fighting antioxidants you are feeding your neurons (brain cells). What’s more, the fat you choose to eat also has a huge effect on your brain cells. Omega-3 fat, specifically the fish fat called docosahexanoic acid (DHA), is essential for healthy brain growth and development, as DHA makes up a large portion of the gray matter brain neurons. Because of this fact, DHA has taken on a critical role as a potential therapeutic intervention in the treatment of Alzheimer's disease. What’s the best food source of DHA? Large cold water fish that swim in the deep oceans contain the highest amount of DHA as well as the other important omega-3 fish fat, eicosapentaenoic acid (EPA). Some fabulous fish choices high in omega-3s and low in mercury include wild salmon, canned light tuna and catfish.
Daily cardio exercise. You are probably already aware that regular aerobic exercise is key for keeping your body lean and your cardiovascular system fit. What you might not know is that cardio exercise has also been shown to boost brain power by stimulating the formation of new brain cells, or neurons, and the connections between those cells, regardless of age. Regular exercise is thought to provide protection against age-related cognitive decline and possibly reduce risk of dementias. A program of regular aerobic exercise specifically benefits the brain’s domain of memory and learning. Recent evidence is shedding light on the mechanisms responsible for exercise’s ability to keep the brain fit. The increase in blood flow within the brain, changes in neurotransmitters, and increased production of brain-derived chemicals stimulates neurogenesis (new neuron growth).
Strength training. You’re never too old to see improvements in brain power with a program of regular strength training. That’s the findings from a recent study published in the prestigious medical journal the Annals of Internal Medicine. The study demonstrated that a regular program of strength training improves cognitive function in women aged 65 to 75 years old. What’s more, researchers showed that strength training also helps the wallet: The strength training group incurred fewer health care costs and had fewer falls than the subjects who were restricted to just balance and toning exercises.

Indeed, the brain is like a muscle—with fitness training it can be toned and sharpened. 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 exercise workouts tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your exercise regimen. Let Fitness and Nutrition Together help you to heighten your mental acuity and keep your brain and the rest of your body in tip-top shape! To find the Fitness Together studio nearest you, visit www.fitnesstogether.com.

Summer Shape-Up Strategies for a Fit, Healthy Body

Fri, 08 Apr 2011 10:26:00 -0500

Spring is in the air, the flowers are blooming, the birds are chirping, and the grass is getting greener… all signs that summer is right around the corner. Summer is beach body season, so START TODAY to shake off the winter doldrums and “spring” into your health and fitness action mode.

Perhaps you’ve gotten off track with your New Year’s resolutions or maybe you still have a little work to do getting your body ready to bare some skin this summer season (think bathing suits and shorts—yikes!). Yep, the long days of summer fun are nearing, but fortunately there’s still plenty of time for your summer shape-up. Here are five tips to get you looking buff on the beach:

1. Get out your summer clothes NOW, try them on, and take a good hard look in the mirror. This simple act will help you focus, take control, and get motivated to set up an action plan with your fitness trainer TODAY.

2. Be realistic. If you want to lose some weight for summer, aim for a maximum of 1 to 2 pounds a week. This way you will not be losing any of your hard-earned metabolism-boosting muscle mass along with the fat.

3. No fad diets required! Get your body beach-ready, living by the mantra Eat healthy, eat light, and eat often. Practice this approach with the support of your nutrition and fitness consultant and you’ll be getting fit for summer the healthy way.

4. Make strength-training sessions a priority in your life. There is no better prescription for minimizing the jiggle and maximizing the shapely muscle tone than getting in strength training sessions a minimum of three times per week.

5. Remember, there is no quick fix or magic bullet for achieving your health and fitness goals. The best recipe for success and looking your best on the beach this summer is a three-pronged approach:

Strength-train a minimum of three times a week.
Get in at least 30 minutes of cardio most days of the week (and preferably daily).
Eat healthy, eat light, and eat often.

Follow these five tips with the support of Fitness Together and you’ll surely be “springing” into action. A Fitness Together trainer will develop a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, visit http://corp.fitnesstogether.com.

Let Fitness Together help you make this “summer of ‘11” your best yet!

How to Choose the Right Personal Trainer for You

Fri, 04 Mar 2011 09:40:00 -0600

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 three most important things to ask before embarking on a fitness path with a new personal trainer.

1. Certification

This is not so 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

2. Why you 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? “This is one of the biggest reasons people go to personal trainers,” says Lee Cirillo, owner/operator of the Port Jefferson Fitness Together. 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. Whether they have practical experience with your 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.

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.

Contact us today for a free personal training session and see the difference for yourself. 631-473-8200!

Flat Bellies: Tips That REALLY Work

Fri, 25 Feb 2011 10:57:00 -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:

1. 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.

2. 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.

3. 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! Visit http://www.fitnesstogetherportjeff.com

Client of the Month January 2011

Tue, 15 Feb 2011 12:12:00 -0600

Congratulations to Lisa Dunn, Fitness Together’s Client of the Month.

When Lisa first started at FT some of her goals were to build muscle and shed fat; she is well on her way to successfully attaining both! Over the past months Lisa’s strength and endurance has drastically increased completing exercises with weights at least 15 pounds heavier then when she started her training program. Lisa’s success is due to her dedication, commitment to hard work, and never quit attitude. She pushes herself during each session to ensure she is reaching her maximum potential and always willing to take on the challenges of advanced exercises. Lisa also devotes herself to a cardio routine both inside and outside the gym. It is obvious her perseverance is paying off!

Great job Lisa and keep up the good work!

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

Fri, 04 Feb 2011 12:06:00 -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. To learn more,
go to http://www.fitnesstogether.com/portjefferson.

Creating Your 2011 New Year’s Resolution Recipe for Success

Fri, 14 Jan 2011 11:19:00 -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.

________________________________________________________________________

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. To find the Fitness Together studio nearest you, visit http://corp.fitnesstogether.com.

Here’s to your health and happiness in 2011!

Client of the Month November 2010

Fri, 31 Dec 2010 09:27:00 -0600

Fitness Together would like to proudly announce that Lenore Bence is our November 2010 Client of the Month. Lenore has been putting in hard work since July and has not only noticed a change in her appearance; she feels a lot better and has more energy throughout her day as well. Lenore understands what it takes to reach her goals. It takes more that just coming to the gym and working up a sweat. Diet is 70% of your results so she has cleaned up her diet and has been one of the most consistent members here at FT. If she ever misses an appointment, its always rescheduled. Lenore gives no less than 100% every session trained. If there's something that she doesn't believe she can do, she always proves to herself that it can be done with a little bit of effort and determination. Cardio is another aspect that absolutely must be done to achieve weight loss goals and Lenore knows that. After every session she makes sure to get her cardio in and make sure she can maximize on calories burned for her time here. Her cardiovascular endurance has increased significantly since July. In the beginning, it was tough for her to keep her breath throughout the workout as well as know how to breathe properly while training. Nowadays, there are very little breaks while training and her breathing technique allows her to finish her workouts with more gas in the tank.
Congratulations Lenore. Keep up the hard work!!

Give the Gift of Health Holiday Specials

Tue, 07 Dec 2010 09:34:00 -0600

Give that special someone a little nudge in the right direction this holiday season with a package of personal training from Fitness Together.

Now thru December 31st, 2010

1 Month Package - Only $719.00*

includes: F.I.T. Consultaion, and 10 Personal Training Sessions

1 Week Package - Only $299.00*

Includes: F.I.T. Consultaion, and 3 Personal Training Sessions

Both Packages include the Personal Trainer in a Duffel Bag, a $120.00 value to put under the tree.

We also have Gift Certificates Available. Call 631-473-8200 for more information.

*packages are for use by new clients only. Restrictions may apply.

How many calories do you think you can burn shoveling all this snow?

Fri, 28 Jan 2011 12:04:00 -0600

* http://www.calorieking.com/
* http://www.caloriecount.com/
* http://www.caloriesperhour.com/
* http://www.nutritiondata.com/

Fitness Together Hoilday Open House

Tue, 26 Oct 2010 08:59:00 -0500

Bring your friends & family! Meet our trainers and see what makes Fitness Together unique. Come in for healthy refreshments and for a chance to win a prize!

Saturday, December 4th, 2010

During the Dicken’s Festival!

Fitness Together,

156 East Main Street, Port Jefferson. Call for more info 631-473-8200

Client of the Month September 2010

Tue, 26 Oct 2010 08:55:00 -0500

Fitness Together would like to proudly announce that Doug Doxey is our September 2010 Client of the Month. In as little as 6 weeks, Doug has managed to change his lifestyle and focus on a more balanced and a lot more active way of living. Since joining FT he never misses a session and if he does, he makes sure it’s always rescheduled. He is living proof that hard work pays off. His cardio vascular endurance has increased as well as his overall strength. Doug gained 34 lbs on his strength test, 2.5 inches on the sit and reach, gained 16 lbs of muscle and lost 6% body fat. Doug is determined to get into better shape and feel better mentally and physically. He is well on his way and with results like this in 6 weeks; he will be a new man in 6 months.
Congratulations Doug and keep up the hard work!!

Client of the Month August 2010

Wed, 22 Sep 2010 00:00:00 -0500

Fitness Together would like to proudly announce that Kathy Steiner is our August 2010 Client of the Month. Kathy has made great gains since starting here at FT. When she began here, there were only so many things that Kathy could physically do because of previous injuries. Within a few months she has cleaned up her diet, increased her flexibility, strength and endurance. Kathy is one of the most consistent members here. If she is unable to make an appointment, Kathy will make sure she reschedules to ensure she gets her workouts in for the week. Let’s not forget her competitive spirit. Kathy’s refuse to lose attitude is a huge asset. All anyone has to tell her is someone did more and you are sure to get more reps out of her. That’s exactly what we want. We want everyone here to push themselves to get the maximum gain or loss in their FT experience.

Congratulations Kathy and always refuse to lose!!!

Best Wishes Christian!

Wed, 11 Aug 2010 00:00:00 -0500

Christian will be leaving us at the end of this week as he has accepted a coaching position at Bay Shore High School. Football is Christian's passion and he is super excited about the opportunity. Although we are sad to see him go, we wish him nothing but the best and much much success.

Client Of the Month June 2010

Fri, 30 Jul 2010 00:00:00 -0500

Fitness Together would like to proudly announce that Pat Remeck is our June 2010 Client of the Month. Since joining, Pat has made significant improvements in several areas. She has increased her bicep strength by 7 lbs and her flexibility by 2.5 inches. Her hard work and determination has made her an easy choice for this month’s winner. She consistently does pre and post cardio and ran her way into the winner’s circle, last month, which rewarded her several free training sessions for our last cardio contest. Pat’s “never quit” attitude allows her to complete every session no matter how tough it gets and that’s the kind of attitude we encourage in all our clients here at FT. Pat still wants to hit her goals and she will not let anything get in her way of that. It is a pleasure to train Pat and she is always up for any challenge, even when she thinks she’s not. The one thing that Pat knows is that there is no
reward without effort.
Congratulations Pat and keep up the hard work!!

Client of the Month May 2010

Mon, 21 Jun 2010 00:00:00 -0500

Fitness Together would like to proudly announce that Ken McCormack is our May 2010 Client of the Month. Ken’s hard work and commitment has really taken his workouts to the next level. Since Ken began, his strength has significantly improved, specifically showing a 13 lb gain in bicep strength. His cardiovascular endurance has improved, with showing a 4 point gain in his VO2 max. In order to reach your goals here at FT, cardio is an exercise that is absolutely necessary and no one understands that more than Ken. He begins every workout with at least 20 Minutes of cardio followed by an hour post workout. Thats the kind of dedication that we encourage in all members. Because of this, his blood pressure has dropped and he has lost a total of 6.5 inches.
A perfect example of Ken’s willingness to work hard and hit his goals is his request to be put through a boot camp workout at least once a week. The boot camp regimen is a high intensity, strength and conditioning workout that pushes your body to the max, all while burning an optimal amount of calories. We all look forward to Ken’s continued success and in pursuing his goals! Congratulations!!!

Client of the Month April 2010

Mon, 24 May 2010 00:00:00 -0500

Lisa Dunn

Congrats to Lisa for becoming April 2010’s Client of the Month! Lisa is an extremely hard worker and always trains as hard as she can every session. Lisa’s hard work is paying off, beginning with her strength dramatically increasing. When she began, she could only do 1 full push-up, now she is up to 10! Her bench presses started out with 8lb dumb bells and has increased to 25lbs! Lisa’s core strength has also increased. She went from struggling to do planks for 45 seconds and is now doing over 2 minutes and doesn’t struggle. Her endurance has also improved, thanks to the agility drills she has been doing in her sessions. Lisa is a star client, always staying for cardio, never cancels and is always on-time. Lisa’s dedication and hard work is encouraging for us all.
Congratulations on your success and keep up the great work!

Client of the Month

Fri, 23 Apr 2010 00:00:00 -0500

Camille Waldron

Congrats to Camille for becoming March 2010's Client of the Month here at Fitness Together! Camille has been with us since the beginning of February with a goal of loosing weight and getting healthy, and she is making amazing progress. Her positive attitude and commitment are part of it. She is consistent with her appointments and regularly does cardio and it shows!

Camille has lost 9 pounds, 4% body fat, has increased her muscle mass, increased her bicep strength by 14 pounds and has lost 24" overall! Camille rose to our March Training Challenge by making sure she had at least the 12 training sessions required for the month. Not only did she earn a reward of a free session, but also a fantastic fitness assessment. Camille always comes in ready to train and we love training her!