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


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

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Schedule your annual mammogram

Posted: 10/06/2014

Schedule your Annual Mammogram! Did you know that October is National Breast Cancer Awareness Month?

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Upcoming Spartan races, road races & 1/2 marathons

Posted: 09/17/2014

It's not too late to start training for some of these races! Remember...having a clear goal in mind can be the key to motivation.

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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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What are some side-effects of overtraining?

Posted: 06/10/2014

Overtraining can be dangerous physically and mentally. Physically, overtraining can make you more prone to injury, either by overuse or fatigue and loss of form. Often with over training athletes will plateau or even lose gains they have made because of the strain and fatigue their bodies are dealing with. Mentally and emotionally, overtraining can take it's toll by taking enjoyment away from training, and in some cases can even lead to emotional disturbances such as depression, lack of appetite, and problems sleeping. –Kristen

Overtraining can result in a number of negative and at times serious side effects.  Initially progress will slow because your body is unable to fully recover between workouts.  You also become more susceptible to injuries due to your body being in a state of fatigue. When overtraining goes to the extreme it can results in trouble sleeping, irritability, and loss of appetite as well.-Keith

There are many dangers that come along with over training. One of the dangers is it can increase the risk of overuse injuries. Performing the same type of exercise daily increases the risk of overuse injury in joints like the knees or elbows. Unlike acute injuries, which are caused by a sudden traumatic event, overuse injuries occur over time from repetitive use of the same joints or muscles. Examples of common overuse injuries include tennis elbow, runner’s knee and Achilles tendinitis.-Sara

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Trainer Tuesday- What should I look for in choosing a personal trainer?

Posted: 02/25/2014

There are numerous factors to consider when looking for a personal trainer.  Qualifications, personality, and training style are three of the most important.  You want a trainer who can show qualifications such a certification through a nationally recognized program.  There is no perfect personality for a trainer to have, however it is important that you as a client feel comfortable with the trainer and his or her personality.  A third important factor is training style.  If you don't enjoy a particular trainers style or approach to exercise the sessions could easily feel like more of a chore than a fun workout!-Keith


When choosing a personal trainer, there are many things you should look for. Education and deciding if it is someone you can work with are two of them. Education is an important quality to look for in a trainer because this will give you the assurance that you are working with a professional who has the knowledge and skills to provide you with a safe and effective workout. Deciding if it is someone who you can work with is another factor. Some people like to exercise in the morning, some in the evening. Can the personal trainer accommodate your schedule? Some people do better working with a trainer of the same sex; others prefer the opposite sex. The personal trainer who fits your style is the one to hire because that is the professional who will help you achieve the best results. - Sara

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Trainer Tuesday- Why is warming up before a workout so important?

Posted: 02/11/2014

Warming up prior to working out is important because it reduces your risk of injury, primes your muscles and joints for hard work, and for some people can help them focus mentally on the workout ahead.  When muscles are cold they are not very pliable and are more likely to be strained during an intense workout.  It is also important to take your joints through full range of motion activities to ensure smooth movements during your workout.-Keith

It is important to warm up before a workout to increase body temperature. Doing so reduces the potential for muscle and connective tissue injuries. Warming up also increases blood flow to the exercising muscles which makes the delivery of nutrients easier that are required for energy production. A proper warm up safely prepares the body for the increased demands of stress during a workout.-Sara

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Trainer Tuesday: What's the biggest excuse you hear as to why people can't get fit?

Posted: 08/27/2013

The most common excuse I hear as to why people can't get fit is that they don't have time to fit exercise in. My response is that if you have time to watch a TV show or browse on social networks, then you have time to fit in a mini work out. You could even make a game out of it. For example, you could see how many squats or how long you can hold a plank during the commercial breaks between your favorite TV show. It's all about getting up and doing something. Waking up just 20 minutes earlier can make a huge difference as well.  The longer you wait to do something, it could have already been completed. –Sara

The most common excuse I hear for why a person can't exercise is an injury or perceived limitation they have.  Whether it's "bad knees", a "bum shoulder", or "back problems", many people seem to believe that an injury to one part of the body means they can't do anything whatsoever.  There are ways to work around just about any type of injury a person has, limiting the impact, and carefully monitoring the weights used for someone with a bad back or knees is a good way to work around that.  Many people with shoulder problems and change their grip, or modify certain exercises to alleviate the pain.  At the end of the day, if someone has really severe limitations with a certain joint, or muscle group a routine can be created to work around it entirely, while still providing a challenging workout. If I'm comfortable enough with the client, I'll tell them the reason a certain part of the body hurts is probably because it's been neglected, ignored, and beaten up from years of bad form on poorly selected exercises.  That's generally the real reason anyway. -Keith


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Trainer Tuesday- Father's Day is almost here..whats the best advice you ever got from you father?

Posted: 06/11/2013


The best advice my dad has ever give me is that you have to make your own happiness. This advice has driven me to achieve the goals that I want and to always try new experiences.


My dad has given me many pieces of good advice that I've remember over the years.  I imagine he's given me even more good advice that I don't remember, or failed to listen to entirely.  One tip that I always remember, though don't always follow, is "when in doubt ask your mother".  I imagine I will continue to hear that for many years to come.


My Dad has bestowed a lot of priceless advice upon me over the years. But, as a recent first-time home buyer, these words of his are always running through my head - "measure twice and cut once". This rule has come to the forefront during many home projects and always rings true!


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National Stroke Awareness Month

Posted: 05/08/2012

National Stroke Awareness Month: Be Healthy, Be Aware, Save a Life

As we prepare for summertime activities, we typically are focused on achieving a strong, fit and healthy body. In honor of National Stroke Awareness Month this month, elevate your body’s fitness to new levels by focusing on the importance of maintaining a brain healthy lifestyle, while understanding the risk levels and signs of a stroke.


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Kick Start Your Summer Body by Focusing on a Healthy, Fit Lifestyle

Posted: 04/17/2012

With the countdown to summer in full swing, it’s time to start focusing on a total body health and fitness routine. Whether struggling to shed the last few winter pounds, maintaining weekend warrior fitness levels or competing as an endurance athlete, everyone can benefit from a fit, healthy lifestyle built around brain wellness, body fitness and belly health.


This month is the perfect time to start putting in the work to achieving overall health and fitness with National Public Health Week (April 2-8) and World Health Day (April 7) leading the way to a healthier society. As the theme for National Health Week states, “A Healthier America Begins Today: Join the Movement!”1 It is time to put all excuses and distractions behind you, as today is the day to start moving toward a healthy lifestyle that will lead to positive mental, physical and overall well-being results. Let’s get started!


Brain Wellness

A healthy brain and a healthy body work hand-in-hand to achieve overall fitness and well-being. A happy mind and happy body are derived from a healthy fitness routine that is focused on keeping you motivated, pushing you to do better and helping you reach goals you never thought were possible. Consistent fitness routines, especially in a small group setting, not only help release feel good endorphins in your body that support a healthy lifestyle, but working out with friends/peers also can serve as a mind and body therapy session for sweating out negative attitudes, while building total body endurance and strength. A study in the Journal of Sports Sciences even found that focusing on a team or group’s strengths instead of your own can improve your body’s performance levels because working out in a group may ease your brain’s performance anxiety so you can relax, focus and reach your health and fitness goals.


Body Fitness

April is the perfect time to get your fit on by switching up your routine and combining a mix of cardiovascular and strength training exercises. If you have spent the winter months stuck within the walls of a gym, it can be good for your body and mind to take your workouts outside as the weather gets warmer and the sun shines longer. Instead of logging endless miles on the treadmill, hop on a neighborhood track for a quick interval sprint workout or dust off your bike for some strenuous cycling workouts. 


It also is important to not get stuck in a time rut by making sure that your fitness routine is burning calories and boosting your metabolism without draining the clock. A fast-paced, interval workout that incorporates short bursts of explosive cardio and strength exercises will not only cut your workout time in half, but it can be more effective for feeling your best, looking your best and performing better than you ever thought possible.


Belly Health

Americans’ mid-sections are not getting smaller, on the average, and the size of your belly can be a good indication of the state of your body’s health and wellness. To achieve a healthy lifestyle, it is important to focus on your body’s core, as a healthy core can lead to healthy cardiovascular systems, digestive functions and strong muscular structures. Busting out hundreds of sit ups, though, may not be the best approach to achieving a healthy middle section. Shedding an extra layer of belly bulge takes a two-prong approach of exercise and nutrition. 

While sit ups can be a part of your core workout, it is important to focus on toning all of your abdominal muscles for the best results. Effective total body exercises that work the core can include planks (elbow, hand, side), knee/leg lifting exercises and standing on a balance ball when doing your regular strength training exercises. On the food front, a healthy eating routine should include cooking more meals at home, focusing on whole, nutrient-dense foods without extra additives/preservatives/chemicals, watching portion control and drinking adequate amounts of water. A healthy belly not only leads to a reduced risk of disease, but it also supports a more confident, energetic lifestyle.


Ready to Kick Start a Healthy Summer Body? 


With only 12 weeks left until summer, it is time to get your body and mind in shape for optimal summertime fun and activities in the sun. By focusing on brain wellness, body fitness and belly health, you will have your body summer-ready in no time!


The experts at Fitness Together can work with you in one-on-one personal training or small group PACK training sessions to help you establish a healthy lifestyle that prepares you to look better, feel better and perform better this summer. Give our studio a call today to kick start your healthy, fit lifestyle! 

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