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PERSONAL TRAINING STUDIO

Fitness TogetherPortsmouth
Across from Hanaford's Plaza
767 Islington St
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Portsmouth, NH   03801
p. (603) 334-6333
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What kind of exercise is best if I have bad knees?

Posted: 08/27/2014

If you have bad knees, the first thing that you should do is check your form while doing exercises. For example, a lot of knee pain can be avoided during a squat making simple changes like keeping your weight on your heels and making sure your knees are not past your toes in the squat position. If you have had a knee injury or persistent knee pain, strengthening your weaker leg muscles will help take some of the pressure off of the knees. Start with lower impact exercises performed on both legs such as squats or single leg exercises such as lunges or split squats de-loaded with a TRX or cable. As you get stronger, more intense exercises can be incorporated to further strengthen and protect your knees.-Kristen

Different knee injuries or reasons for having "bad knees" will dictate different exercises that should be done.  Avoiding high impact exercises is a good start, and performing targeted exercises to build strength around the knees are good places to start.  That being said, exercises such as squats and step ups that people might feel they shouldn't do don't necessarily need to be avoided.  When done with proper form and a trainers oversight many lower body exercises are OK unless someone has a specific documented injury.  Often times the exercises that seem uncomfortable initially are the exact ones that should be done.-Keith

If you have bad knees, the best kind of exercise is low impact and performing exercises that help strengthen the muscles around the knee. Some of these exercises include quarter squats, hamstring curls, band walks and modified wall sits. Always remember to only push through a range of motion that is comfortable. -Sara

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Try Elderberry Jam

Posted: 08/25/2014

Try Elderberry Jam! Elderberries are at the height of their season August and September. Elderberries are a popular health food in Europe with purported anti-viral and cholesterol-lowering properties. Elderberries are edible when cooked. They can be used like blueberries in pies, muffins, pancakes, teas and a wealth of other foods. Jams are quite popular

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Why is it easier for men to lose weight than women?

Posted: 08/20/2014

There are a few different reasons why men can lose weight more easily than women.  One of these reasons is because men naturally carry more muscle and tend to have less body fat than women.  Muscle is more metabolically active than fat which enables men to burn more calories throughout the day than women.  This may not seem like a huge difference, but day after day it can really add up. While it is understandable that many woman do not want to "bulk up", the weight loss benefits of carrying a little more muscle is a great reason to incorporate strength training into all fitness programs. -Keith

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Go for peach pie

Posted: 08/19/2014

Eat a slice of Fresh Peach Pie! Did you know that August 24th is National Peach Pie Day? One slice (1/6th of a homemade 8-inch single crust peach pie) usually contains under 300 calories and is one of your best nutrition bets for a delicious summer dessert treat.

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If I stop physical activity, will my muscles turn to fat?

Posted: 08/12/2014

When you stop training, your muscles do not 'turn into' fat. After a few weeks or even days you make feel weaker and after a more significant amount of time your muscles will atrophy, which means they will get smaller. Because of this, your metabolism may slow and you will not be burning as many calories as you were when you were training, so it will be much easier to gain weight. So muscles don't turn into fat, but fat can be gained in response to a slowed or stopped training regimen.-Kristen

No this cannot happen as muscle and fat are simply two different substances.  What will happen though is that your muscles will slowly shrink if you stop working them, and fat cells may replace some of the muscle you once had but your muscles will not turn to fat.  If you are forced to break from your regular exercise routine some loss of muscles mass is inevitable. In order to prevent gaining weight, and presumably fat, make sure you refigure your caloric intake at a level of reduced activity.-Keith

If you stop your physical activity, your muscles will not turn to fat. Muscle and fat are made up of two separate tissues so it is impossible to turn muscle into fat and fat into muscle. It is likely that if you stop doing any type of physical activity that you will accumulate more fat tissue which will cover the muscles. –Sara

 

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Go to your local farmer's market

Posted: 08/11/2014

Go to a Farmer’s Market! Did you know that August 5-11 is National Farmer’s Market Week? When you shop at your local farmer’s market you are truly living the “buy local” movement meaning you are supporting your local farmers and getting fresher, more nutrient-rich produce as well.

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Eat mustard!

Posted: 08/04/2014

Eat Mustard! Did you know that August 2nd is National Mustard Day? Mustard is an incredibly low calorie, nutrient-filled condiment—providing protein, fiber, vitamin C and B vitamins. Just remember, a little goes a long way as mustard is high in sodium.

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How can I get protein on a vegan diet?

Posted: 07/29/2014

Getting enough protein is especially important on a vegan diet because there are not as many full protein options as when you eat foods that come from animals. Some vegetable plants such as soybeans and other beans, nuts and lentils have a good amount of protein in them but are not enough on their own. Proteins are made up of amino acids and while animal proteins usually have all the essential amino acids together, plant foods usually have only some of the amino acids, so you need to combine a variety of foods to get all the amino acids you need for the protein. Rice and beans, peanut butter on whole wheat toast, or some edimame or nuts mixed in with your salad are some examples of combining foods to get the protein you need. –Kristen

While getting protein on a vegan diet can be a little challenging, planning out your protein sources ahead of time will make it easier.  Beans/legumes, nuts, and tofu are three good options.  Beans and tofu can easily be worked into a meal, and nuts are a great (albeit caloric) snack.  There is also a wide range of "fake meat" and "vegan meats" available at grocery stores and specialty food shops these days.  Those items can be quite flavorful and pack a hefty punch of protein, but be careful as they are often loaded with sodium. -Keith

 

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Lighten up lasagna

Posted: 07/28/2014

Lighten Up Lasagna! Did you know that July 29th is National Lasagna Day?

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How can I make fitness part of my routine?

Posted: 07/22/2014

The best way to make fitness part of your routine is to treat your workouts as if they were meetings.  This is easy to do if you work with a personal trainer, but even if you go to the gym or take classes by yourself book them in your weekly schedule.  If something comes up and you cannot possibly keep your workout appointment make sure to reschedule it just like you would a business meeting or Dr.'s appointment.  In order to see real gains you must commit the time and put in the effort.  Schedule your workouts before the week begins, and hold yourself accountable for working hard while you're there.-Keith

You can make fitness part of your routine by making it a habit. Just like it is habit for some people to have a cup of coffee in the morning while reading the newspaper, try to make fitness a habit. A way to start is by 2 or 3 days a week start by adding in some type of fitness ritual. It could be a 20 minute walk in the morning, a 20 minute quick strength workout on your lunch break, or going to the gym right after work. Once it becomes a habit it will just seem like a part of your routine that you have to do.-Sara

The best way to make fitness part of a routine is to schedule out blocks of time in your week. Treat it as a meeting or appointment and you'll be less likely to skip. Also, meeting up with a friend (or trainer!!) will hold you even more accountable..and make it more fun too!-Kristen

 

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