Fitness TogetherPortsmouth
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Portsmouth, NH   03801
p. (603) 334-6333


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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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eat Low Fat vanilla Ice Cream

Posted: 07/21/2014

Eat Vanilla Ice Cream (low fat :) Did you know that July 23rd is National Vanilla Ice Cream Day?

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Whats the big deal about drinking water?

Posted: 07/16/2014

Drinking enough water is important for anyone, athlete or not. Unfortunately thirst is not a great indication of how much water you're already dehydrated by the time you feel thirsty so try to sneak some water in wherever you can..before your cup of coffee in the morning or before or during meals. Keeping a water bottle with you during the day so you can take sips here and there is a great way to help stay hydrated and can help stave off hunger! Getting enough water helps your body to go through the natural processes it needs to go through, like getting nutrients where they need to go, keeping muscles working, helping with digestion and so much more, so it's important that you get enough! –Kristen

There are many benefits to drinking water. One of them is that drinking water can help energize your muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. You should drink about 17 ounces of fluid about two hours before exercise and at regular intervals during and after exercise to replace fluids lost by sweating. –Sara

Water is a big deal because without adequate water intake your body will struggle to perform the functions necessary to live.  We may take it for granted but water is just as important as oxygen to life.  Make sure to take in at least 8 8 ounce glasses per day, and more when its hot out or you're are performing physical activity.  Drink before your are thirsty to avoid dehydration.-Keith



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