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PERSONAL TRAINING STUDIO

Fitness TogetherPortsmouth
Across from Hanaford's Plaza
767 Islington St
Suite 1B
Portsmouth, NH   03801
p. (603) 334-6333
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HOURS OF OPERATION

Monday - Friday
5:30 AM - 9:00 PM
Saturday
5:30 AM - 4:00 PM
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Blog

Trainer Tuesday- What are some foods that are healthier than you think?

Posted: 04/15/2014

A food that is healthier than you think is mushrooms. Not only do they add flavor to recipes, but mushrooms are the only vegetable source of vitamin D. In addition, many popular mushroom varieties like white and portabella are good sources of B vitamins like riboflavin and niacin!-Sara

With fad diets and crazes and new reports on the news all the time it's hard to know what's real and what's not when it comes to the nutrition content of food. One particular food that had been pretty much demonized to many dieters is the egg, and more specifically the egg's yolk, because of concerns of cholesterol and 'bad fats'. While it is true that egg yolks do contain cholesterol, they also contain 80-90% or more of many micro-and macronutrients, and much of the protein and essential fats and are a good addition to many diets. –Kristen

While they are a nutritional powerhouse full of protein, healthy fat, vitamins and minerals eggs continue to have a bad reputation in some circles. While it is true they are high in cholesterol the host of health benefits they provide can outweigh the downside for most people.  Great as a part of breakfast you can also hard boil them and you have a convenient snack! - Keith

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Eat Pecans!

Posted: 04/14/2014

Eat Pecans!

Did you know that April 14th is National Pecan Day? Pecans are another heart-healthy snack choice. Just remember to eat them by the handful and not the bowlfull!

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Trainer Tuesday- What are some healthy ideas for packing a lunch to take to work?

Posted: 04/08/2014

Smart options for packing a lunch to take to work would be including fruits, vegetables, whole grains and a source of protein. To avoid consuming extra calories make sure to drink water when eating at work. Also, when packing your lunch try to prepare your food right after eating a meal. This way you will portion your food correctly because you are already full when packing your meal. -Andy

 

Healthy lunch options can vary based on where you work, or more specifically whether you have access to a microwave or refrigerator.  That being said, a sandwich, while not the most exciting option, can certainly be a healthy one.  Whole wheat bread or a whole wheat wrap with sliced turkey or a can of tuna fish and perhaps mustard or hummus is a good start. Bring a piece of fruit or some chopped vegetables with you and you have a simple yet healthy lunch! –Keith

 

I am always looking for new ideas on healthy lunches to take to work. One of my favorites that I have come up with is a spinach salad with grape tomatoes, cucumbers, baby carrots, almonds, sliced turkey, and hummus. As a side I like to add cottage cheese, fresh fruit, water and a small piece of dark chocolate to satisfy my sweet tooth! -Sara

 

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Protect Your Health; Your Greatest Asset!

Posted: 04/07/2014

Do What it Takes to Protect your Health—Your Greatest Asset! Did you know that April 7th is World Health Day? Remember—you truly are what you eat.

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Trainer Tuesday- What is the most foolish fad diet you've ever heard of?

Posted: 04/01/2014

The most foolish fad diet that I have seen is the "water, lemon, honey, cayenne pepper for 10 days cleanse".  The biggest issues I have with this diet are that it severely lacks A) nutrition of any kind and B) adequate caloric intake.  To me it sounds much more like something to drink if you have a cold for a couple days than as a way to energize, revitalize, and shred fat!- Keith

 

The most foolish diet I have ever come across would have to be the tapeworm diet. It is undeniable that people will resort to extreme measures in a desperate attempt to shed those extra pounds. But ingesting tapeworms in order to lose weight is not only a radical method but also an extremely dangerous one. Along with this one, the cabbage soup diet and any variation of the 3-day diet claim to provide instant gratification to the dieter but have little to no scientific backing to support their protocol.-Andy 

 

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Eat Avacado

Posted: 03/31/2014

Avacados contain high levels of poly and monounsaturated fats, which contribute to heart health.

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What are some good calories burning activities that aren't traditional exercise?

Posted: 03/25/2014

A good calorie burning activity that is not necessarily thought of as a workout is a good old fashion car wash done by hand. This can burn over a 100 calories if you put some elbow grease into scrubbing the car and washing the windows. With the warm weather (hopefully) right around the corner, get outside and give your car a good scrub down. For some extra calorie burning, clean the inside of the car as well as other family member's cars! –Sara

 

Two good calorie burning activities that aren't traditionally thought of as a workout are household cleaning and gardening.  Both require constant movement along with contorting your body into awkward positions.  Not only do you burn calories while moving around you can also work on balance and core stability while reaching and twisting!-Keith

 

Some good calorie burning activities that are not thought of as a workout could be lawn mowing (push mower), snow shoveling, grocery shopping and cleaning the house. These "chores" are often not related to exercise because they are not structured or planned workout programs. However, depending upon the severity and length of these activities they can be effective in burning unwanted calories. 

-Andy

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Eat Less Processed and Red Meat

Posted: 03/24/2014

Eat Less Red and Processed Meat! Did you know that March is National Colorectal Cancer Awareness Month? Studies have shown that people who eat excessive amounts of red and processed meats are at increased risk for colorectal cancer as well as premature mortality.

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What should you be more concerned about in your diet, sugar or fat?

Posted: 03/18/2014

While it is important to monitor your consumption of both fat and sugar, overall sugar is more important to stay on top of.  Sugar is added to many products people consume on a daily basis.  Sometimes these foods don't taste sweet, but sugar can still be hiding.  Fat, while something you don't want to consume too much of, does have many health benefits in smaller quantities.  With fat it is important to monitor to sources you're getting fat from.  Fish, eggs, avocados, and nuts are four sources of healthy fats.  Fried food on the other hand does not contain much in the way of healthy fat.  Be careful though, a gram of fat contains 9 calories so it is important to keep your total calories in check. -Keith

When it comes to diet, you should be more concerned about sugar in the diet than fat. Everyone needs a certain amount of fat for normal body functions. The key is to make them healthy fats. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. It is not about cutting out the fat, it's about learning to make healthy choices and to replace bad fats with good ones that promote health and well-being. Some examples of foods with good fats are avocados, nuts, olive oil and fatty fish. -Sara

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Eat less salt

Posted: 03/17/2014

Eat less Salt! Did you know that March 13th is World Kidney Day and that most kidney disease is caused by high blood pressure?

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