Fitness Together - South Springfield

Makeover Tips for a Healthier & Lighter Holiday Fare

Tue, 29 Nov 2011 10:49:00 -0600

Gobble, gobble, the HOLIDAYS ARE HERE! Don’t let them be a nutritional minefield.

A few simple makeovers of some holiday favorites will lighten up your holiday yet still allow you to enjoy the festivities. Here are some last minute tips for helping you get through these holidays lean and fit:

Good:

Sweet potatoes, white meat skinless turkey, plain green beans and carrots, cranberries.

Lighten them up:

Mashed potatoes, gravy, pecan pie, pumpkin pie, creamy soups, and eggnog.

Mashed potatoes, gravy, pecan pie, pumpkin pie, creamy soups, and eggnog.

A Healthier and Lighter Holiday Fare

Thu, 09 Dec 2010 10:41:00 -0600

Gobble, gobble, the HOLIDAYS ARE HERE! Don’t let them be a nutritional minefield.

A few simple makeovers of some holiday favorites will lighten up your holiday yet still

allow you to enjoy the festivities. Here are some last minute tips for helping you get

through these holidays lean and fit:

Good:
cranberries.
Sweet potatoes, white meat skinless turkey, plain green beans and carrots,Lighten them up:
eggnog
Mashed potatoes, gravy, pecan pie, pumpkin pie, creamy soups, and
Gravy:
Use a gravy strainer to strain off the grease. Add corn starch to strained and
defatted broth to thicken.
Mashed potatoes:
Replace whole milk or cream with fat-free milk or fat-free half & half.
Replace butter with half the amount of light margarine (trans fat free). Cut down on
salt and use a dash of parmesan cheese instead (more flavor, less sodium). Use black
pepper, garlic powder and dried parsley to season. Use Light Creamy Laughing
Cow® cheeses in place of regular cheese.
Stuffing:
If you use a boxed or bagged stuffing mix, dilute it with 3 cups cooked brown
rice, low sodium chicken broth, light margarine, and healthy fillers such as sautéed
onions, mushrooms, celery, garlic, peppers, even try adding sliced apples,
cranberries and walnuts!
Cranberry relish:
Mix cranberries with a small Valencia orange to add sweetness. Cut back on
amount of added sugar and add a tablespoon of Grand Marnier. Add chopped
walnuts.
Green bean casserole:
Omit cream soup and fried onion rings. For each pound of fresh green beans,
combine the following and bake in a covered casserole dish at 350 ºF until bubbly
(about 30 minutes): ½ cup fat-free half and half, 1 cup sliced carrots, 2 Tbsp minced
dried onions, 2 Tbsp grated parmesan cheese.
Better yet, steam green beans and add sautéed mushrooms, shallots, balsamic
vinegar, a touch of sugar and some sliced almonds and bacon bits for super tasty yet
LIGHT.
Candied yams:
For each pound of yams, bake use ½ cup OJ plus cinnamon to taste and ¼
cup raisins. Add light margarine, reduced calorie maple syrup and a touch of mini
marshmallows and you cut the calories in half.
Or…for the more traditional sweet potato casserole…use the “mini”
marshmallows; replace butter with light tub margarine; and the brown sugar with
Splenda® brown sugar blend.
Eggnog:
Purchase fat-free eggnog or make your own: 2 peeled ripe bananas, 1 cup
fat-free milk or soy milk, ½ tsp ground nutmeg, 1 tsp rum extract. Puree all
ingredients in blender until smooth.
Pecan pie:
Add oatmeal to the recipe, use a trans fat-free crust, substitute Splenda®
brown sugar blend for brown sugar, substitute light margarine for butter, substitute
Egg Beaters® for eggs. Use thawed fat-free whipped topping in place of whipped
cream.

Tips for Avoiding Holiday Weight Gain.

Tue, 09 Nov 2010 11:53:00 -0600

Tips for Avoiding Holiday Weight Gain

Gobble, gobble…that’s your cue that the holidays are upon us and it’s time to start putting on the brakes NOW before the real damage is done. The old adage “an ounce of prevention is worth a pound of cure” really applies to the holiday season. The following tips will help you fend off that holiday weight gain so that you won’t end this season with a New Year’s resolution to lose those added holiday pounds!

How Much Weight Do We Really Gain?

Most people think the average American gains about 5 pounds over the holidays. In actuality, most of us gain an average of 1 pound (5 pounds for overweight people) between Thanksgiving Day and New Year’s Day.¹ The problem is, we fail to lose that 1 pound of holiday weight gain, which adds up to many excess pounds over the years.

Why Do So Many of Us Gain Weight over the Holidays?

When you think about it, the holidays really boil down to just three days: Thanksgiving, Christmas (or Chanukah), and New Year’s. If you gorge only on those three days, you probably wouldn’t cause too much damage. However, many of us take on that holiday mentality of six weeks of nonstop feasting and putting our regular exercise routine on the back burner. Plus, let’s face it, this time of year is very hectic and stress filled—many commitments compete for our precious time. So start now to strategize how you’ll move yourself to the top of your Christmas gift list by making you and your fitness and healthy eating habits a priority.

Five Tips for Fending Off Holiday Weight Gain

Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving. You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.
Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra holiday splurges. If you have an exercise partner or a personal trainer, make a “contract” with them to get an extra weekly workout in to cover your inevitable holiday indulgences.
Follow good eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished. Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.
Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.
Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

The Gift of Health

Remember what the holidays are all about. Focus less on the food and drinks and more on celebrating the beauty of the season and the company of the people you love—your family and friends. Give yourself the gift of health this holiday season by sticking with your fitness routine and planning ahead to curb excessive overeating.

1. J. A. Yanovski et al., “A Prospective Study of Holiday Weight Gain,” New England Journal of Medicine 342 (2000): 861–867.

It's A Beautiful Day For a Strength Workout

Thu, 02 Sep 2010 00:00:00 -0500

As nice temps invite you outside for outdoor fitness activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?

Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.

Stay on track with the helpful tips in this Q&A with certified personal trainer and Owner Operator of Fitness Together – Springfield, Mo/Jeff Frizzell.

Q. Why is it so important to include strength training (not just cardio) in a workout routine?

We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”.

Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?
There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.

1. Full-body exercises/Compound Movements

For example, instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.

2. Increase the number of repetitions/Decrease Rest time.

A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.

3. Intervals

Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!

Q. What are the benefits a hiring a trainer?

People get trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.

And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.

Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program. Just call Fitness Together today at 417-877-4652 or click here to set an appointment.

Consult a doctor before beginning any new fitness program.

Q: Does the time of day (morning vs. evening) impact burning more calories?

Mon, 08 Mar 2010 00:00:00 -0600

A: Whenever you can burn calories—morning, evening or mid-day—is the best time of day as long as you do it! If your question is addressing weight management, then the best way to lose weight and keep it off is to spend mental and physical energy, day in and day out, eating healthy calorie-controlled meals and getting in that calorie-burning exercise. In short, balancing the calorie math. The goal for weight loss is to consume fewer calories than your body requires, creating what is termed a “calorie deficit.” A calorie deficit of 500 calories per day results in a one-pound weight loss of body fat in one week’s time.

Whichever time of day you get in a major “bout” of calorie-burning activity is up to your personal schedule. Ideally, you’ll want to get in a planned exercise bout in addition to being physically active throughout the day, such as parking farther away from the store and taking the stairs instead of the elevator. In summary, the time of day you eat or exercise does not impact calorie burning. Your best bet is to eat small, frequent, nutritious (calorie-controlled) meals throughout the day and combine that eating style with a daily exercise bout as well as making an effort to simply move around more. That is what is important for your personal calorie balance and the secret to lifelong weight control.

Q: What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?

Mon, 08 Mar 2010 00:00:00 -0600

A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Q: How Should I Get Back Into a Running Routine?

Mon, 08 Mar 2010 00:00:00 -0600

...I used to run every day and then I had kids. Now that they’re getting older, I’m starting to run again. Should I run every day (if even for only 10-15 minutes), or should I space it out and run more each time I run (like 30 minutes every other day)?

A: I am the mother of three children, as well as an avid runner, so on a personal note . . . good for you! Kudos for having the desire to integrate this supremely beneficial habit back into your busy life. Running is such a wonderful exercise that is good not only for the body (burning calories and promoting cardiovascular health and fitness), but also for the mind (a really healthy way to burn off stress—especially the stress of mothering and performing the balancing act that so many of us moms try to do).

I am a big advocate of getting in daily aerobic exercise, so in answer to your question, I suggest aiming for running on a daily basis, even if you have to alternate walk/running at first. Because you are returning from a break in your former routine, take the time to build your endurance back up slowly. Just make sure you have medical clearance and that you get in a proper warm-up and cool-down (and stay hydrated) with each exercise session

Q: Is coffee a good energy boost for a workout?

Mon, 08 Mar 2010 00:00:00 -0600

A: Let's clarify the question, is it smart to down a cup or two of coffee before you work out or is it better to refrain until after you get your exercise in?

Caffeine is the most widely used ergogenic aid (a substance that can purportedly enhance sports performance) and has been scientifically proven to be a highly effective sports aid. Caffeine is a central nervous system stimulant that can help you perform better because it acts to increase alertness as well as lower your perception of effort during exercise—so you can exercise harder and it won’t feel as difficult.

The science has shown that caffeine is most valuable for endurance-type athletes involved in sports such as cycling and long-distance running. Caffeine has been shown to increase the amount of fat floating in the bloodstream of endurance athletes, which would theoretically improve endurance performance by helping to spare muscle glycogen.

When muscle glycogen runs low, endurance athletes need to slow their pace, so an ergogenic aid that enables athletes to “spare” the glycogen in favor of using the fat for fuel would be highly beneficial and potentially delay fatigue.

If you do decide to drink a cup of coffee before exercising, there are a few caveats. Caffeine is a diuretic, so if you choose to consume it before exercising in a hot, humid environment, be sure to drink extra fluids to compensate. Furthermore, many people are caffeine sensitive and can have negative side effects from consuming caffeine, such as nervousness, upset stomach and a rapid heart rate. If you are caffeine sensitive, I would suggest that you abstain.

Q: Eating and Stretching: Two Hot Topics for Runners

Mon, 08 Mar 2010 00:00:00 -0600

Eating: There are three types of macronutrients that supply energy (calories) for the human body: carbohydrates, fat, and protein. When it comes to eating for good health and optimal athletic performance, it’s all in the balance, and “good” carbs should be the foundation of the diet, with a nice dose of added “healthy fats” and a smaller amount of lean protein. Carbohydrates are the most widely eaten food in the world and should comprise the bulk of any and all healthy diets, as carbs are truly the staff of life. Carbs supply quick energy for the muscles. Plus, if you eat the good whole-grain carbs, you get the added benefits of fiber, loads of vitamins and minerals, and tons of important phytonutrients (antioxidants and natural cholesterol-lowering phytosterols, for example). The best sources of “good” carbs are whole grains, fruits, vegetables, and beans.

So how much is enough? For the mere mortals among us (inactive or modestly active), carbohydrates should make up at least 50% of our total caloric intake. For the dedicated athlete (especially endurance athletes like swimmers, cyclists, and runners), carbs should make up at least 60% of their total calorie intake. Elite athletes are different. During peak training, elite endurance athletes often increase their carb intake to 70%, a necessary adjustment to give them the extra energy and nutrition required to train at an optimal level.

When my patients tell me that carbs are fattening, I always tell them to look at Lance Armstrong, who in the months leading up to the Tour de France routinely ate a 60% to 70% carbohydrate diet. If carbs make you fat, then why is he one of the leanest, fittest humans on the planet? Carbs are not fattening; too many calories, regardless of the source—excess carbs, fat, or protein—are what put on the pounds. So follow the lead of the great athletes among us: Eat a healthy higher carbohydrate, moderate fat, and protein diet—the ideal combination to optimally fuel your training and racing routine.

Stretching: Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise (running) routine would be to warm up (work up a light sweat with a slow jog to raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan in training and you will have a well-rounded fitness routine, and be less prone to injury.

Q: When it comes to choosing a healthy bread, is whole grain white any different from regular whole wheat bread?

Fri, 04 Dec 2009 00:00:00 -0600

A: The definition of “whole grain white” bread or flour is nebulous at best. It is a fairly new product that can consist of virtually anything, but generally comprises a mixture of 100% whole grain and white flour. The white wheat comes from an albino variety of wheat that differs from the traditional red wheat kernels. Furthermore, the white wheat is more heavily processed than the 100% whole grain flour to make the product taste more like its refined cousins, though the jury is still out regarding exactly how much nutrition is lost in the processing.

The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.

Fitness Franchise Unveils Proprietary Nutrition Program

Fri, 04 Dec 2009 00:00:00 -0600

HIGHLANDS RANCH, Colo. – Nov. 18, 2009 – Fitness Together Franchise Corp. is stepping up services for clients, and providing additional support to their franchise owners by launching a proprietary nutrition program, Nutrition Together, in select markets. Modeled after the same one-on-one approach used for Fitness Together’s personal training, Nutrition Together provides clients nutrition guidance in tandem with fitness training to help achieve and maintain a healthy lifestyle.

With the motto “Eat healthy. Eat light. Eat often.” Nutrition Together is designed to offer sensible solutions and a common-sense approach to nutrition. The program is administered by the Fitness Together personal trainer in a series of one-on-one sessions that go hand-in-hand with the client’s personal training regimen.

“Because fitness and nutrition are inseparable components of an overall wellness plan, this program brings our approach full circle to helping clients achieve their goals and live healthier lives,” said Jeff Jervik, president and CEO of Fitness Together Holdings, Inc. “We have always encouraged and provided guidance for eating well, but with Nutrition Together we now have a solid, sensible program that completely complements our personal training services and will help promote stronger results.”

The science-based program was developed by Janet Brill, Ph.D., R.D., LDN [“Dr. Janet”], director of nutrition for Fitness Together, a certified nutritionist and wellness coach and a nationally-known author and speaker.

“My hope is that this program will give people the tools they need to make healthy choices in their everyday lives,” said Brill. “In today’s fast-paced society, it’s easy to let health and wellness take a backseat. Nutrition Together is a way to take back control and make healthy, informed decisions about what we eat.”

After months of surveying hundreds of Fitness Together owners and personal trainers across the nation, Brill identified key areas concerning nutrition that many current Fitness Together clients considered important. She found that most clients did not want a complicated computer-based program or intensely restrictive diets.

What clients did want was to learn how to make wise nutrition choices in their daily life.

Nutrition Together aims to educate the client to make life-long changes in the way they look at nutrition. Modeling the paradigm of personal training, a driving force of the program is accountability of the client to the trainer. Clients are provided a journal to document what they eat each day, which they review in Nutrition Together sessions for optimal success.

The program also includes a 44-page “Food & Exercise Weight Reference Guide” developed by Brill. The guide allots value, listed as “food weight,” for an extensive list of food items and common restaurant dishes. The guide also includes a corresponding “exercise weight” listing of common cardiovascular exercises, detailing how many calories per hour are burned in accordance to the individual’s weight.

“Developing Nutrition Together raises the level of support offered to our franchise owners,” said Jervik. “Much of our network expressed a need for a nutrition program, and we answered the call. Our goal at the Fitness Together Franchise Support Center is to help equip our franchisees with tools and programs they need for success at the local level.”

The program is currently being tested in 19 select Fitness Together locations across the country. The Fitness Together studios offering Nutrition Together are located in the following cities: Dana Point, Calif.; Rancho Bernardo, Calif.; Lake Oswego, Ore.; Raleigh Hills, Ore.; Tualatin, Ore.; Mequon, Wis.; Janesville, Wis.; Minneapolis (Downtown), Minn.; Woodbury, Minn.; Chagrin Hills, Ohio; Brentwood, Tenn.; Norcross, Ga.; South End, N.C.; Waxhaw, N.C.; Mint Hill, N.C.; North Attleboro, Mass.; Belmont, Mass.; Rocky Hill, Conn. and Barrington, R.I.

All Fitness Together personal trainers implementing the Nutrition Together program are required to complete the training curriculum outlined by Fitness Together Franchise Corp.

About Fitness Together Franchise Corp.:

Established in 1983 in response to the growing demand for personal fitness training, Fitness Together offers the latest in one-on-one personal training. Based in Highlands Ranch, Colo., Fitness Together is part of Fitness Together Holdings, Inc., one of the world's largest wellness organizations. Fitness Together began franchising in 1996 and has sold franchised locations throughout the United States, Costa Rica, Israel, Ireland and Canada.

Franchise Information:

Fitness Together Franchise Corporation is actively selling franchises. If you are interested in changing your life and the lives of others, please visit http://corp.fitnesstogether.com/ or call 877.663.0880 ext. 10 for more information about franchise opportunities.

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Q: Why is stretching after working out important?

Fri, 04 Dec 2009 00:00:00 -0600

A: This is a great question because it addresses the importance not only of practicing stretching but also the best and safest technique for performing this valuable type of exercise.

Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.

Fitness Together CEO Featured on Cover of Club Solutions Magazine

Fri, 04 Dec 2009 00:00:00 -0600

HIGHLANDS RANCH, Colo. – Sept. 21, 2009 – Jeff Jervik, president and CEO of Fitness Together Holdings, Inc., parent company of Fitness Together Franchise Corporation, a personal training franchise, and elements therapeutic massage, inc., a massage therapy franchise, is featured on the September cover of Club Solutions magazine.

The cover story: “Personal Growth: How Jeff Jervik and Fitness Together are Building Relationships to Facilitate Expansion," highlights how Jervik is leading the national personal training franchise to continued growth while developing a strong corporate staff to support both existing and future franchise owners.

After personally visiting more than 150 studios, Jervik implemented a more intense corporate support program to better address the needs of more than 400 existing Fitness Together franchise locations. He also unveiled plans to add 250-300 additional locations over the next five years.

Focusing on Jervik’s background and an aggressive expansion campaign for the company, Club Solutions says he “has been involved with franchising for more than 20 years, making him the ideal candidate to facilitate growth and lead the overall strategic direction of the company.”

Highlighting a career with leadership roles from PepsiCo to Papa John’s and Krispy Kreme to Fitness Together, Jervik’s skills and expertise have positioned him to duplicate success in the health and wellness industry and raise the bar to a whole new level. He stresses the importance of not only creating a strong business model, but also successfully replicating that model in each franchise location.

“Jervik is in the position to fully understand what it takes to manage hundreds of existing locations while also achieving significant growth,” the story says. And his approach has also positioned the company to make impressive advances despite the economic downturn.

Sharing Jervik’s keys for success, the article details the importance of brand awareness, customer research, internal communication, team-building, and getting back to the basics that make a difference.

Fitness Together currently has more than 400 locations open in the United States, Costa Rica, Israel and Canada.

Fitness Together Names Dr. Janet Brill Director of Nutrition

Fri, 04 Dec 2009 00:00:00 -0600

HIGHLANDS RANCH, Colo. February 16, 2009

Fitness Together Franchise Corp., the world's largest business of personal trainers, has named famed author, speaker and media spokesperson Janet Brill, Ph.D., as director of nutrition for the organization. One of the most noted experts on diet, nutrition and fitness, Brill has entered into an exclusive relationship with Fitness Together and its growing network of almost 500 fitness studios to provide services for a proprietary nutrition and wellness program that franchisees will be able to offer their clients.

Janet has earned a reputation as a health and wellness expert across the country, and we are extremely excited to welcome her to the Fitness Together family," said Jeff Jervik, president and CEO of Fitness Together Holdings, Inc. She is an accomplished leader in her field, and her position with Fitness Together means introducing the heightened role that diet and nutrition assume when getting in shape the healthy way.

A regular in the media, Brill is an authority on the topics of obesity and cardiovascular disease prevention. She has been a frequent guest nutrition expert on Lifetime Television?s ?The Balancing Act. She also has been quoted in scientific journals as well as mainstream press, including: the International Journal of Obesity, the ACSM Health & Fitness Journal, Shape, Prevention, Men?s Health, First for Women, Woman's World and more.

As director of nutrition for Fitness Together, Brill will work closely with its franchisees to create a science-based nutrition program for their clients designed to promote health and to reduce the risk for major chronic diseases.

"Fitness Together is committed to bringing fitness and nutrition together to help our franchisees? clients reach their highest goals,"Jervik said. Our franchisees offer their clients the best fitness expertise in our industry with personal trainers, and Janet will introduce the best complimentary diet and nutrition information for a truly balanced program.

Brill holds master's degrees in dietetics and nutrition and exercise physiology and a doctorate in exercise physiology. She is a licensed and registered dietitian and has certifications from the American College of Sports Medicine, National Strength and Conditioning Association and Wellcoaches, Inc.

Q: How Should I Get Back Into a Running Routine?

Fri, 04 Dec 2009 00:00:00 -0600

Q: Is there really any nutritional value in lettuce?

Fri, 04 Dec 2009 00:00:00 -0600

A: Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline.

You should know that only certain types of lettuce are loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

Q: I know too much sodium is bad for me, so are there any alternatives

Fri, 04 Dec 2009 00:00:00 -0600

A: You are absolutely right—we eat far too much sodium in this country, and cutting back on sodium intake is a wise nutrition move. In fact, the American Heart Association dietary and lifestyle recommendations suggest we keep our intake of sodium under 2,300 mg per day (that’s the amount of sodium chloride found in about 1 teaspoon of salt) and under 1,500 mg for middle-aged and older adults, African Americans and those with diagnosed hypertension. Why worry about getting in too much salt—even if your blood pressure is normal? A high sodium diet has been linked to excessive loss of calcium from bones, an increase in kidney stone formation, reduced vitamin D and an increased risk of stroke, to name but a few of the adverse health effects linked to sodium overload.

Here are a few tips to help you shake the salt habit:

Most of the salt in our diet comes not so much from the salt shaker but from processed and restaurant foods. Therefore, make an effort to choose less processed, natural whole foods. Be sure to read the nutrition facts label with the knowledge that 2,400 mg/day is your upper limit.
If you dine out frequently, order the least processed menu options and add your own seasoning at the table. A salad bar is a great way to start your meal with a splash of heart-healthy olive oil, balsamic vinegar and a touch of lemon juice . . . and practically salt-free (but beware of pre-made salad dressings—notoriously high in salt).
When cooking, learn to cook salt-free by using antioxidant-rich herbs and spices to give your food a surefire flavor boost. One of my favorite ways to flavor vegetables like broccoli or spinach is to sauté fresh garlic in extra virgin olive oil; add in the vegetable, then sprinkle with a touch of fresh lemon juice, yum! Dill is another one of my favorite herbs. I chop fresh dill and garlic, spread it on salmon and roast until done. Sprinkle with fresh lemon juice and you’ll never miss the salt!

Q: How can I tone up "fatty" areas?

Fri, 04 Dec 2009 00:00:00 -0600

...since turning 50 I have noticed a fat accumulation around the inside of my knees, making my knees look "fat." I realize this may be due to my age, but I believe it doesn't have to be. Any suggestions would be greatly appreciated.

A: The bad news is that as we age, and with each passing decade, we lose more and more precious muscle mass and at the same time gain body fat. Where we gain fat tends to be genetically determined, so the fat accumulation around the inner knee happens to be one area where your particular body tends to store fat.

The good news is that there is a lot you can do to lessen the decline in muscle mass with age and tone up your inner knee area. The best type of exercise for hanging on to that nice, shapely muscle tissue is to get in regular strength training exercise—a minimum of two times per week for at least 20 minutes. A good program of muscle building exercises should include exercises that target the major muscle groups. There are plenty of muscle building and toning exercises that target the inner thigh and knee area. I suggest making an appointment with a certified personal trainer (find a Fitness Together location near you) and have them set you up with a good program. That said, you should also include a daily bout of calorie-burning aerobic exercise and combine that with a nutrient-dense, calorie-controlled diet to help you whittle away at extra body fat. Put this all together and you will be taking the best course of action for a lifetime of health and fitness.

Q: How often should I workout?

Fri, 04 Dec 2009 00:00:00 -0600

...is it better to work out more days per week for shorter intervals or fewer days per week for longer intervals?

A: The answer to your question really depends on your personal preference and the type of exercise. When patients ask me what’s the best kind of exercise, my answer is always: “Whatever type of exercise that you will do on most days of the week.” In a nation of couch potatoes, suggesting that people find whatever kind of exercise works for them is sound health advice.

Major health agencies such as the Centers for Disease Control and Prevention and the American College of Sports Medicine (ACSM) recommend that for good health and to reduce risk of chronic disease, adult Americans should participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking) for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio at least 3 days of the week. So the frequency really depends on the intensity that you choose to gauge your exercise bout. What’s more, research has shown that the 30 minutes can be cumulative, meaning it will be just as effective if you choose to divide the 30 minutes up into 10-minute bouts.

Aerobic exercise is not the only type of exercise that you need to try and fit in. The ACSM also recommends weight training exercise (8 to 10 different exercises and 9 to 12 repetitions of each exercise) 2 days a week. Weight training exercise is essential for enhancing muscular strength and endurance, helping to prevent the decline of muscle mass (and metabolic rate) that accompanies aging, and promoting bone health.

Fitness Together Ranks #100 on the Franchise 500

Fri, 04 Dec 2009 00:00:00 -0600

HIGHLANDS RANCH, Colo. - January 15, 2009

Fitness Together Franchise Corp. has been named to Entrepreneur magazine's 30th annual Franchise 500 ranking of the top franchise opportunities, published in the January 2009 issue. The list honors franchise concepts that offer the best opportunities for success based on criteria such as financial strength, stability, growth rate and size of system.

Fitness Together ranked #100 on the list. This is the company's fifth consecutive year to appear on the Franchise 500.

We are honored to be named among the industry's best, said Jeff Jervik, president and CEO of Fitness Together Holdings, Inc. Despite the troubled economy, Fitness Together has continued to grow and establish itself as a leader in the fitness industry. And our annual ranking to the Franchise 500 is a true affirmation of our stability.

The company opened 77 new locations in 2008 and took in more than $100 million in system wide revenues for the year.

Q: What exactly do antioxidants do and what are some great food sources?

Fri, 04 Dec 2009 00:00:00 -0600

A: Antioxidants counter the excessive production of small, highly reactive molecules in the body called reactive oxygen species (ROS). These ROS are byproducts of normal human metabolism and include both free radicals and nonradicals. ROS are capable of damaging delicate cells, especially DNA, our cells’ genetic blueprint. When the production of ROS exceeds the body’s antioxidant capacity, premature aging and the development of chronic diseases is accelerated. Thus, a large intake of antioxidants (consumed in food) theoretically would help the body fight DNA damage and oxidative stress, factors involved in disease development.

The total antioxidant power of foods is measured by the Oxygen Radical Absorbance Capacity (ORAC). According to a study by the USDA, some of the foods highest on the ORAC scale include black and red beans, blueberries, strawberries, Granny Smith apples, pecans and cranberries.

A plant-based diet filled with colorful fruits, vegetables, nuts, legumes, beans, whole-grains and olive oil will virtually guarantee you a huge array of health-promoting antioxidants. Plant foods are not only rich in antioxidants but also vitamins, minerals, dietary fiber and polyphenols, additional factors that confer numerous health benefits, most notably protection from disease. So when it comes to antioxidants, color generally indicates concentration. Make an effort every day to harness the power of plant antioxidants by coloring your plate with dark, deep hues of green, purple, orange and blue. And remember, when it comes to antioxidants, more color = more health!

Q: Fitness Goals Deliver Results

Fri, 04 Dec 2009 00:00:00 -0600

The definition of a goal is- what one intends to do or achieve. The hardest part of a fitness program is getting started, and the second is maintaining it. Unfortunately, most people do not have goals when it comes to their health and fitness. You may drive to the gym, but until you walk through the doors you have no clue as to what you are doing that day. This is why millions of people either go through the motions when it comes to their workouts or do not workout at all. Fitness goals should be no different than those you set for your business, your family, or your future.

According to the National Academy of Sports Medicine, research confirms those who are certain about what they want to accomplish are six times more likely to successfully make life changes than those who are less certain. Conversely, those with conflicting goals, or those who are unsure about their goals, are significantly more likely to, experience depression and anxiety, be less happy, have more physical illnesses and doctor visits, and spend less time taking action towards their fitness goals. Does this sound like you? If so, let’s establish your fitness goals. Your goals must be specific, challenging, and measureable.

Specific goals make us work harder. Studies show that specific goals result in better performance than easier goals or having no goals at all. Examples of fitness goals could be the number of workouts per week, the amount of time engaging in cardiovascular exercise, and so forth. So, get the calendar out and be specific!
Make your fitness goals challenging. If your goals are challenging, you will accomplish more than modest goals. Step it up when it comes to the intensity of your workouts- train for a 5k or triathlon. Reach beyond your comfort zone and you will accomplish more. Just think how great you will feel after having trained for an event and accomplishing it or telling yourself you are going to strength train twelve days this month and you do it. You will be inspired and have built a new level of confidence for yourself. Make fitness fun!
Your goals must be measurable. This will allow you to determine whether the strategy is working. People have a tendency to measure their goals based on the ‘all-or-none’ theory, a tendency that leaves people vulnerable to letting a minor setback fall into a major relapse and total collapse. This is why so many people fail at fitness. They put too much pressure on themselves by committing to six or seven days of working out. A goal like this is only setting you up for failure. Between work and family, it is very difficult to fit in six or seven great workouts in a week. A more realistic goal would be to start with three to five days per week and commit to taking this time for you and be able to enjoy a quality workout. Also, do not sign up for a marathon if you have never run before. Take baby-steps and try a local 5k first.

Believe that you can accomplish the goals you have set. If you truly believe you will be successful, you will work harder, achieve more, be happy, set more goals, and view setbacks as a source of motivation.

Accomplishing your fitness goals can be very powerful, if not life changing. The television reality show, Biggest Loser, is a great example. The people selected for that show were determined and committed to losing weight. Even the ones who have been voted off maintained great discipline and motivation to do the work on their own. Goals can be powerful. Set yourself up for success and establish specific, challenging, and measurable fitness goals.

Article written by Nick Clark, BS, NASM-CPT, who has trained and completed half-marathons, triathlons, and duathlons. He and his wife, Nicole, own a Fitness Together franchise location located at 8740 E SR 70 in Lakewood Ranch, Florida. They hold multiple certifications; both have a degree in Exercise Science and have changed many lives through their overall ‘lifestyle change’ approach to fitness. Learn more about Nick and Nicole or Fitness Together at www.ftlakewoodranch.com.

Q: How do I start training for a marathon?

Fri, 04 Dec 2009 00:00:00 -0600

...where is a good place to start if I've never run a marathon and would like to start training?

A: Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for having the courage to make this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time.

Q: What type of oatmeal is healthiest?

Fri, 04 Dec 2009 00:00:00 -0600

...why have I heard that rolled oats are healthier than quick oatmeal packets?

A: As you can see, there are different types of oat products out there on the market. The two kinds that you will most likely find on your supermarket shelf are “steel-cut” oats and different varieties of “rolled” oats.

Steel-cut oats (my personal favorite) are the least processed of the two varieties and so retain the greatest amount of nutrients—especially the cholesterol-lowering soluble fiber found in oats, namely beta-glucan. Because steel-cut oats are pretty much “right off the farm,” they do take much longer to cook than the rolled type, but it is well worth the extra time and effort for their superior flavor, texture and nutrient composition.

Rolled oats are what most Americans know as oatmeal and are often sold in familiar round cardboard containers. These oats have been steamed, dried, sliced and then flattened, producing the flat oatmeal shape that we have become accustomed to. There are actually three types of rolled oats: (1) old-fashioned, (2) quick-cooking, and (3) instant. The instant variety is the most processed of the three and has already been precooked—making it convenient to cook but unfortunately mushy in texture. In addition, the instant variety frequently has added sweeteners, salt and other flavorings. Your best bet is to choose the least processed type of oats such as the steel-cut or the old-fashioned varieties. If you need the time-saving convenience of instant, go for the plain instant packets and add your own sweetener—and also be sure to add a couple tablespoons of oat bran (the concentrated form of beta-glucan, much of which has been lost in the instant varieties).

Q: How Can I Gain Healthy Weight and Energy?

Fri, 04 Dec 2009 00:00:00 -0600

...I am 75 years old and my doctor has ordered me to put on about 10 pounds (I am very thin and agree I need more weight to be healthier). What are some foods I should eat to gain healthy weight and energy?

A: Gaining weight healthfully is actually trickier than you might think. The object is to make the weight gain mostly lean body mass (muscle) and not much body fat. You can accomplish this by taking in more calories than you burn, in addition to partaking in a regular aerobic exercise and muscle-strengthening exercise program. (Note that people in your age category benefit highly from a regular program of strength training.)

You will also want to gradually increase your consumption of healthy, energy-dense foods. Keep in mind that you can boost caloric intake healthfully without having to purchase expensive supplements—it just takes a little planning. What’s more, your age group tends to have a problem getting in enough protein, so you will need to be especially attuned to increasing your intake of higher-calorie (but still healthy) protein sources. To learn more about which foods are highest in “nutrient density,” you can access the USDA MyPyramid.gov site.

Here are some other suggestions for getting in extra calories:

Choose larger portions of healthy protein sources: peanut butter or other types of nut butters (a great higher-calorie source of protein and nutrients), low-fat dairy such as yogurt and cottage cheese, nuts and lean cuts of chicken, turkey and fish, such as salmon and tuna.
Choose higher-calorie juices more often, such as cranberry and pomegranate juice, as opposed to drinking calorie-free beverages like tea and coffee.
Choose a higher-calorie whole-grain cereal such as Post Grape-Nuts (208 calories in 1/2 cup serving) versus a low-calorie refined-grain cereal such as Kellogg's Special K (only 117 calories in an entire cup).
Add generous amounts of healthy fats like olive and canola oil into your day
Add in a few high calorie snacks throughout the day such as a nutritious shakes or smoothie made with real fruit, fat-free milk, sugar and some added non fat dry milk and even peanut butter to boost calories and nutrient density
Make sure to eat three meals a day, plus get in those higher-calorie snacks and you should be on your way to putting on some extra weight the healthy way!

Q: Is a Liquid Diet (Such as “Juicing”) Safe?

Fri, 04 Dec 2009 00:00:00 -0600

A: I am not a big proponent of “juicing” or any other type of liquid diet. I especially object to the false or misleading claims that frequently accompany these unproven and potentially dangerous nutrition tactics. Oftentimes juicing regimens are linked with the concept of detoxification, or “flushing the body of toxins.” What’s more, detox diets sometimes advocate additional techniques such as laxatives and enemas to help “cleanse” the intestinal tract. The premise that toxins build up in our bodies and that we need to cleanse our bodies by resorting to fasting or juicing regimens to get rid of them provokes fear in people and is simply not supported by scientific evidence. In fact, the body has its own built-in cleansing systems—namely, the liver and kidneys—that specialize in rounding up toxins for excretion in the urine and stool.

That said, juice does have many redeeming qualities (some are loaded with vitamins, minerals and disease-fighting antioxidants) as long as they are consumed in small amounts as an addition to a healthy whole foods diet. Concord grape juice, pomegranate juice and orange juice (with added calcium and vitamin D) are a few of the highly nutritious juices out there that top my list. Just remember, though, juices concentrate the calories; one 8-ounce glass of OJ contains 110 calories and 0 grams of fiber—that’s the calorie count of two small oranges, which provide a total of 6 grams of dietary fiber! So don’t make those juice glasses a bottomless pit or you’ll pay at the scale.

The take-away message: NOTHING beats the nutritional benefits of eating a plant-based diet filled with whole fruits and vegetables, whole grains, lean protein and healthy fats. Add daily exercise to the mix and you have the secret for good health and longevity, a benefit that no liquid diet could possibly provide.