Fitness Together - South Tulsa

Top Ten Bone-Building Foods and Exercises

Fri, 23 Mar 2012 07:27:00 -0500

Top Ten Bone-Building Foods and Exercises - National Osteoporosis Prevention month

Did you know that May is National Osteoporosis Prevention Month? Take a minute to learn the best lifestyle strategies you can take to keep your bones healthy and strong. It is possible to eat and exercise your way to stronger bones!

What is Osteoporosis?

Osteoporosis is a Greek term meaning porous bones. Osteoporosis is an extremely disabling disease defined as thinning of bone tissue and loss of bone density over time. The most common type of osteoporosis is referred to as postmenopausal osteoporosis and surfaces during menopause when the production of bone-strengthening estrogen in women diminishes and bones begin to weaken.

Who is at greatest risk?

Here are the most common risk factors for the development of osteoporosis:

• Women are at much greater risk than men.

• Advanced age.

• Estrogen deficiency (in women) and testosterone deficiency (in men).

• European and Asian heritage.

• Genetic predisposition.

• Small stature.

• Excessive alcohol consumption.

• Cigarette smoking.

• Malnutrition.

• Vitamin D deficiency.

• Underweight and inactivity.

10 Tips for keeping your bones healthy and strong:

1. Perform strength/resistance training exercises.

Did you know that of all the athletes, bodybuilders have the highest bone density? In fact, it has been scientifically shown that muscle mass correlates with bone mineral density (i.e. more muscle = stronger bones). Try to perform “axial loading” type exercises (movements where the weight compresses your spinal column from above such as squats), stability and balance exercises frequently.

2. Perform weight-bearing cardio exercise.

Performing daily cardio exercise is not only great for cardiorespiratory fitness and weight control but also is invaluable for boosting your bone density. Weight-bearing exercise is the kind you perform on your feet, with your bones and muscles supporting your full body weight. Examples of weight-bearing exercise include: walking, running, stair-climbing and the elliptical machine.

3. Eat calcium-rich foods.

The most abundant mineral in the body, calcium is a critical mineral to bone up on in the diet for bone health. When it comes to osteoporosis prevention and treatment, adequate daily calcium intake is a must. Aim for consuming 1200 mg/day from mostly food sources. The foods highest in calcium include fat-free plain yogurt, fat-free or low-fat milk and cheeses, calcium-fortified OJ and tofu, soybeans, beans, canned salmon with bones, collard greens, kale, broccoli, and almonds.

4. Get in enough Vitamin D

Along with calcium is the sister mineral for boosting bone health; vitamin D. Calcium actually depends on Vitamin D for absorption and transport to the bones. Your body can make vitamin D with the help of sunlight, but many of us (especially those in northern climes) simply do not get enough. The best food sources of vitamin D are fatty fish including wild salmon, herring, mackerel, and sardines; milk (fat-free), soy milk, and yogurt. Few of us consume enough in our diet, so you may need to take a supplement (ask your personal physician if a supplement is right for you). 1000 IU of vitamin D3/day is the typical recommendation.

5. Eat Vitamin C-rich foods

Vitamin C is an important structural component of healthy bone. It also helps with calcium absorption. Eating vitamin C rich foods on a daily basis will therefore contribute to the strength and structural integrity of your bones. Aim for eating these foods (rich in vitamin C) as often as you can: berries, citrus fruits, melon, bell peppers, hot chili peppers, broccoli, Brussels sprouts, cauliflower, cabbage, tomatoes, and summer squash.

6. Eat Soy Protein

There is some scientific evidence that the isoflavones in soy may help strengthen bones. Note that the studies support soy food consumption and not supplements and appear to be most beneficial for menopausal women in terms of preventing bone loss. Other studies suggest soy food intake may help slow bone loss over time and prevent fractures. Here are some healthful soy foods to try to get into your day: soybeans (edamame), tofu, tempeh, soy nuts, soy flour, soy cheese, enriched/fortified soy milk, soy yogurt, and soy crisps into your diet a few times each week.

7. Get in enough Protein

If you do not consume enough protein in your diet, the research shows that you may be shorting your bone strength. Aim for including a source of lean protein at every meal (but don’t go overboard). Enjoy moderate amounts of high-quality proteins including lean meats (skinless white meat turkey and chicken, lean beef), fish, egg whites, fat-free and low-fat milk, cheeses, and yogurt, beans, legumes, and nuts.

8. Eat foods rich in Magnesium

Did you know that half of your body’s store of magnesium is found in bone? Magnesium is one more mineral that help your body to maintain a strong bone structure. Plus, the mineral is necessary for the absorption of calcium. Get magnesium from wheat bran, nuts, spinach, whole grains and beans.

9. Eat lots of Potassium-rich fruits and veggies

Although not as famous as calcium, this mineral is also a bone health superstar. The role of potassium in bone health relates to its ability to neutralize bone-depleting metabolic acids. Many fruits and veggies contain significant quantities of potassium and other nutrients that contribute to bone health. Keep your bones strong by eating a diet rich in these foods: spinach, melon, apricots, prunes, beans, nuts, potatoes, bananas and avocado.

10. Eat food high in Vitamin K

K.O. weak bones with this vitamin, a bone health nutrient required by your body on a daily basis. Vitamin K is essential for the formation of three types of protein found in bone: osteocalcin, matrix Gla protein and protein S .Try to incorporate vitamin K–rich foods into your diet such as: dark leafy greens (especially kale and spinach), asparagus, broccoli, Brussels sprouts, watercress and parsley.

You can achieve your bone strengthening goals with the help of Fitness Together. Fitness Together offers one-on-one sessions with experienced personal trainers who will develop exercise workouts tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your exercise regimen. Let Fitness and Nutrition Together help you to strengthen your bones! To find the Fitness Together studio nearest you, visit www.fitnesstogethertulsa.com.

Benefits of Excercise!

Thu, 22 Mar 2012 14:50:00 -0500

The Benefits of Daily Physical Activity

● Reduces the risk of heart disease by improving blood circulation throughout the body

● Keeps weight under control

● Improves blood cholesterol levels

● Prevents and manages high blood pressure

● Prevents bone loss

● Boosts energy level

● Helps manage stress

● Releases tension

● Improves the ability to fall asleep quickly and sleep well

● Improves self-image

● Counters anxiety and depression and increases enthusiasm and optimism

● Increases muscle strength, increasing the ability to do other physical activities

● Provides a way to share an activity with family and friends

● Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life

● In older people, helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer

Reprinted with Permission

www .americanheart .org | American Heart Association, Inc.

Go Outside Your Comfort Zone Get Better Results!

Wed, 08 Feb 2012 10:18:00 -0600

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a personal trainer help you break through that fear — without yelling at you?

Yes! A great personal trainer should confidently instill in you the belief that you can do this.

“We know they can, even though you might not know it yet,” says Russ Yeager, owner of Fitness Together in Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!”

You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

Why Weight Loss Might be the Wrong Goal

Mon, 02 Jan 2012 09:30:00 -0600

Why Weight Loss Might be the Wrong Goal

When you set a goal to lose weight, you are focusing on one very small part of the equation, and you are also focusing on a goal that can be pursued to the exclusion of other goals, which might in fact be more important for your health and well-being.

If you are focusing on the scale, you might just fail to notice the inches you've lost, the increased cardiovascular stamina and the other benefits of working out that can sometimes kick in before the numbers really start to drop. Beyond that, weight loss is a goal that doesn't get you very far- even once your weight is down, you'll still need to stick to your workouts and healthy lifestyle in order to maintain what you've achieved, as well as continue to increase your physical fitness.

Consider having a process-oriented goal instead of a results oriented goal. That means that instead of aiming to lose 20 pounds or be able to fit into a size 10, that you instead goal to stick to your schedule of workouts each week and eat a healthy diet at least five days per week. The result is that you are focusing on creating healthy habits that will benefit you for years to come and your success will be doubly rewarding when you achieve your goal AND discover that you've lost weight.

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Large Group Personal Training – Vs – Bootcamps…What’s The Difference?

Tue, 27 Dec 2011 08:52:00 -0600

The other day I was invited by someone to attend a bootcamp that they had been doing. I gladly accepted the invitation because I saw that this could be a great opportunity to learn a little bit more about what is out there, and maybe have a little fun in the process.

Now as someone who has been running “bootcamps” for over 2 years and doing personal training for 8 plus years I know a little bit about how to execute group training. I’ve never actually attended a bootcamp before I started my bootcamp, but I’ve heard plenty about other bootcamps and I wanted to experience the difference between the norm and what I was calling bootcamp. This process has led me to consider not calling my bootcamp by that name any longer. Here is why.

Bootcamp

My alarm goes off at 5 AM to wake me up for the workout, which is no biggie for me, I’m used to it. Although, I would have rather done an afternoon workout, I can understand that a lot of people like to get their workouts in early so I was glad to join this group of go-getters for an early workout.

I show up early at the freezing cold park where the workout takes place to meet the instructor and fill out some paperwork. I understand paperwork is completely necessary to get to know your clients. I realized quickly however that I could’ve just slept in an extra 15 minutes because the instructor didn’t get there until about 5 minutes prior to the workout beginning. The instructor gave me a sheet of paper to fill out. Contact info, how I heard of the bootcamp, and if I’d had a heart attack lately were the depth of these questions. I was a little upset to see that after I gave the instructor the sheet of paper I had just filled out he just said thank you and put it in pile along with the other new peoples sheets. He didn’t even look at it. What was the point of the health history if you aren’t going to look at it, but oh well; I’m healthy, so lets move on.

By this time I’m already a little skeptical, but willing to put it aside to get a good workout on. Ugh, I’ll make this quick. The workout consisted of the following:

1. Running laps around the park for 10 minutes
2. Forming a line and doing random amounts of pushups, burpees, jumping jacks, squats, and lunges. I love all of those exercises, but the programming left a lot to be desired.
3. Running laps and taking breaks to do more jumping jacks, jumping on park benches, more pushups, and more burpees.
4. We finally ended with about 20,000 sit-ups, crunches, and more mountain climbers.

Even better yet, I had a non certified trainer who was a drill sergeant want to be, yelling at me the entire time telling me to work harder. Naturally when I started getting too tired to do the some of the exercises in good form I dropped down to an easier regression of the exercise. I wanted to make sure I didn’t get hurt, but that’s a no go in this bootcamp. Work hard and do what everyone else is doing in bad form maggot! That’s what it takes to get results. Sure, if the results you are looking for is bad posture and injury. This guy either didn’t know what good form was, or just didn’t care.

To give the bootcamp some credit however, everyone was working his or her butt off, and it was really cheap.

Group Personal Training

Leaving that bootcamp made me realize that I had to write this article. I had to let people know there is a better way to train large groups, but still get people to work hard, and work smart at the same time. I’ve been working hard over the last few years with some of the best in the industry like BJ Gaddour, Mike Robertson, Jared Woolever, Pat Rigsby, the people at FMS, and many others and have found a better way to train groups.

So what is the difference between “bootcamp” and group personal training? It’s huge. Lets begin.

Assessments: Having someone fill out a piece of paper and throw it into a pile without looking at it is a disgrace. Group personal trainers require some sort of screen or assessment. I currently use the FMS screen to make sure I know what’s going on with my client’s bodies. I will also go over the client’s health history and goals with them to make sure we know exactly what they want and exactly what they need.

Typically Inside: Workouts don’t have to be inside to be good, but it sure is nice. It also allows you to be able to have access to lots of strength training equipment, which is essential in a well-rounded training program.

Exercise Progressions: Everyone is different and everyone has different needs. If you aren’t going to do an assessment (which is crazy) you at least need to have different levels of difficulty for each exercise. At the bootcamp I tried to regress, but was yelled at. In group PT you are praised for being smart if you drop down. It’s about working as hard as you can at the appropriate level for your body.

Certified Personal Trainers: If someone who can’t put in the effort to get certified is training you please run as fast as you can away from that bootcamp.

Well Thought Out Programs: Random workouts that change by the minute may be fun, but if you want a real program that produces results it should follow some sort of training guidelines. You get results by learning exercises and tracking your progress. If you are just doing random exercises you will get random results. Programs should be based on your needs to get you the results you are looking for. How is a random workout going to give the 50 different people in the bootcamp the same results when each person is different?

Less People in the Workout: One coach can’t train 50+ people well. Indoor group PT typically has less people to make sure the coach can correct your form so you can improve.

Nutrition Intervention: I know a lot of group personal trainers and almost all of them include some sort of nutrition information or nutrition counseling in their programs. If nutrition is forgotten in your bootcamp, forget that bootcamp.

All of the Benefits of Bootcamp Without All of the Negatives: Outdoor bootcamps can be fun, low cost, and provide group support. That is the draw of bootcamps in the first place. Group PT offers all of these benefits without any of the drawbacks that I discussed above.

This article has been a long time coming. Anyone who knows me understands my strong dislike for generic crap training like the bootcamp I attended. It’s my mission in life to increase the quality of group training in America. I hope this article will make a small splash in that happening. I know the readers of this blog will understand the importance, so if you know anyone that may like this article please share it with them. If each person who reads this makes a vow to increase the quality of his or her bootcamps and/or group training I know I’ve begun to make the difference I’m trying so hard to make. Thank your for reading and for going the extra mile to do what is right.

Steve Long

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Top Fitness Trends for 2012!

Wed, 21 Dec 2011 07:25:00 -0600

The fitness industry is one of the fastest growing industries today. And it has continued to be over the last 20+ years. Americans are heavier, less fit, and unhealthier more than ever. Thus giving rise to a myriad of fitness, nutrition, and weight loss solutions. Some good. Some not so good.

The American College of Sports Medicine released it's survey results for the top fitness trends of 2012.

I listed a few of the top 20 here with my comments. (feel free to add your own comments, the comments listed below are from Owner Tim Chudy in St. Louis)

Educated and experienced fitness professionals.

This trend will never fade. Trainers aren't looked upon just for the Hollywood elite anymore. Trainers are for everyone. Just as plumbers, accountants, and dentists are too. Smart people seek solutions to their problems from experts.

Strength training.

Jack LaLanne and Au-nold helped introduce this to the American landscape. It's changed a bit but the foundation is still the same.

Fitness programs for older adults.

Research shows baby boomers to have made more income leaps than any other generation before. You can retire with all the money in the world, but if you can't enjoy the fruits of it then what's the use? And you don't take any of that money with you when you die. Think about it... if you've managed to create financial independence then you

want to travel, be active and get out and do things. Your health and fitness is vital for that.

Exercise and weight loss.

As I've said before, you can't outwork a bad diet. You need both diet AND exercise to lose weight - that’s why Nutrition Together combined with our 1:1 or PACK training is so effective.

Children and obesity.

I've talked about this many times before. And my conversations with our clients that are pediatricians only bring home this problem even more. This problem continues to grow (no pun intended) and must be addressed. Consider a family PACK session, where your entire family can get fit together.

Core training.

With the majority of Americans suffering from back pain this is a BIG area of emphasis for us. We sit in front of a computer all day, are less active day to day, and have bigger waistlines. All of these contribute to poor core strength, bad posture, and back pain. It can be one of the easiest fixes... IF it's done correctly.

Group personal training.

We realized this trend and is the very reason why we launched our Small Group Personal Training program with huge success last month. The same components of our traditional one-on-one programs, but with the energy, fun, and SAVINGS of a small group.

Functional fitness.

This type of training has exploded over the past few years. It's seeped its way into all areas of fitness. Functional training is ideal for the golfer wanting to improve his stroke to the stay at home mom wanting strength and mobility to carry kids and groceries.

ACSM lists these as trends, but some will NEVER die. Any successful fitness program should consist of strength training, cardio training, and nutrition. Versions and modifications of these will come and go. But the foundation will never change. Real lasting results come from those three. Our proprietary systems work in harmony, utilizing the most current science for a complete fitness solution:

● Aspire 8 resistance training program utilizes personal assessments, functional cross-muscular training approaches, and periodization techniques to change things up for continued results.*

● Cardio Together offers a customized cardio prescription that combines fartlek, interval, and tempo workouts with a focus on exercise frequency, intensity, duration and progression to achieve maximum results.*

● Nutrition Together offers an educational and accountability framework to improve your eating lifestyle. By eating the right foods, the right portions and the right frequency, along with our other programs the results are truly amazing.*

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The 10 Commandments for Losing Weight…and Keeping it Off!

Wed, 21 Dec 2011 07:20:00 -0600

The 10 Commandments for Losing Weight…and Keeping it Off!

Success breeds success. What exactly, in terms of lifestyle changes, do people who have been highly successful at both losing weight and keeping it off over the long term do? That’s just what researchers at the University of Pittsburgh and the University of Colorado set out to determine when they began their on-going study called the National Weight Control Registry (www.nwcr.ws).

Currently, the registry contains over 5000 successful weight losers. To be eligible to become a member of the registry, one had to have lost over 30 pounds and kept it off for more than one year.

What the study found was that there is no magic to losing weight and keeping it off. The essential equation for success is the age-old motto: eat less calories and burn more through daily exercise and you will lose weight and keep it off! (And be sure to “get back on the horse” when life’s ups and downs get in the way of you maintaining your new healthy lifestyle habits.)

Here are the 10 habits of these successful weight losers:

1. 98 percent of registry participants reported that they modified their food intake in some way to lose weight (translation: you must change your eating habits in some way to lose weight—meaning eating fewer calories).

2. Most registry members reporting consuming less high-fat-dense food groups and more low-fat-dense food groups resulting in a lower daily calorie intake and greater weight loss (translation: eat lighter [lower calorie] and healthier [lower “bad” fats, less fried foods and more fruits and vegetables]).

3. 94 percent of registry participants reported increasing their physical activity (translation: daily cardio such as walking or running in addition to frequent strength training sessions).

4. 90 percent reported exercising, on average, about one hour per day (translation: get in some daily cardio such as walking or running in addition to FT strength training sessions-preferably 3 times/week).

5. 78 percent reported eating breakfast daily (translation: eat breakfast…lose weight).

6. 75 percent of registry participants reported weighing themselves at least once a week (translation: weigh yourself weekly at FT with your NT consultant—regardless of what you think the number will read).

7. 62 percent watched TV less than 10 hours/week (translation: limit the tube time unless you have a treadmill in front of the TV).

8. 42% of the sample reported that maintaining their weight loss was less difficult than losing weight (translation: once you lose the weight, be sure to keep up with your new habits—which is the hardest part).

9. Nearly all registry members stated that weight loss led to improvements in their level of energy, physical mobility, general mood, self-confidence, and physical health (translation: losing weight and attaining your health and fitness goals will make you a happier person, so stick with it!).

10. For those who did regain weight, weight regain was due, at least in part, to failure to maintain behavior changes (translation: this is not a diet that you go on and off but a lifestyle …always remember to keep at it and get support to overcome lapses and avoid a full-blown relapse.

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How to form positive habits and a NEW YOU!

Wed, 21 Dec 2011 07:19:00 -0600

Creating REAL CHANGE:

How to form positive habits and a NEW YOU!

Ever wonder why some people get great results from their workouts or their normal eating routine? What makes them different? How do they do it? Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly patients, feeding the teenagers each evening and there are many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot halfway in the water, or half way to a commitment. Well, now’s the first of the year and time to make some positive changes to your lifestyle.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick two more! Before you know it you are on your way to a new you.

I knew a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth. What did she do? She found a few charities that the staff could get behind and at every party they decided to donate $1 in that person’s name instead of buying and eating cake. At the end of the year they had over $1000 for charity and celebrated an end to eating cake!

It’s hard to change your diet overnight, but you can form one or two new habits every month and change your life. Try eating healthier tips such as these: ½ a sandwich instead of a whole at lunch. Swear off fried foods. No soda. One piece of fruit per day. Cut-back or eliminate the alcoholic drinks.

Maybe you can’t workout every day, but an easy way to start is to find a buddy or co-worker and walk together at lunch. Then make sure you go out every day. If the weather’s bad – look for an indoor mall or other enclosed facility. After you’re in the habit of going 5 days a week, carve out some time each Saturday when you take a walk. Select a time of day (maybe first thing in the morning) when you don’t have conflicts or distractions and you know you can always get it done. Before you know it you’ll be out walking 6 days a week. Then, find that special time for walking on Sunday.

There are indeed things that you can control in life that will make you healthier and ultimately happier. Start with only 1-2 things that you can control and then go to work on them. You’ll soon see your world change!

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3 Ways to Kick the Habit of Skipping Workouts

Wed, 21 Dec 2011 07:13:00 -0600

3 Ways to Kick the Habit of Skipping Workouts

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine. Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

1. Keep your eye on the prize.

You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.

Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!

2. Schedule a consistent workout time.

Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client. Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.

3. Use the power of a pro to keep you on track.

You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator. Scheduling sessions with a personal trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

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Why New Year's Resolutions Fail!

Wed, 21 Dec 2011 07:12:00 -0600

Why New Year’s Resolutions Fail

As New Year’s resolutions gain popularity this time of year, many jump on the bandwagon of losing weight, getting fit and living a healthier lifestyle. While we all can benefit from making these types of positive lifestyle changes, most resolutions fizzle out, unfortunately, before they even have a chance to settle in. So, why does this popular annual pastime of making New Year’s resolutions tend to result in failed attempts, false starts and lackluster efforts?

Well, actually, it’s quite simple.

● Resolution season brings colder temperatures and limited daylight.

● The start of the year is filled with busy life, work and family schedules.

● Doing what you’ve always done is a lot easier than trying something new.

So, what can you do to jump over these common resolution hurdles and finish strong in the quest for resolution success?

Commit to Getting off the Couch and Out the Door

The first step to accomplishing your health and fitness resolutions is to back your goals with a real commitment to succeed. You can’t wish your way to a healthier, leaner, more fit, stronger you. You have to make a real commitment that includes a support structure and lifestyle change focused on meeting your overall health and fitness goals.

One way to create a deeper level of health and fitness commitment is by working out with a group of friends or peers. As the temperatures hover around freezing and the temptation to cuddle in front of the fireplace instead of going to the gym burns strong, it is a lot easier to get yourself off the couch and out the door if you know someone is waiting to workout with you at the gym. This same peer-driven motivation to get you out the door on a cold winter day can be advantageous to your overall fitness when you workout in a group environment as well.

Research indicates that the presence of others around you during a workout session and the effects of competition can have a positive influence on your exertion and fitness performance levels.[1] The dynamics and high energy of working out in a small group setting with a handful of peers and a seasoned personal trainer can push you to work harder than you could have ever imagined, allowing you to enjoy overall improvements in your body’s health and fitness levels.

By incorporating a group fitness routine into your New Year’s resolution goals, you become a part of something bigger than yourself – an environment that is packed full of fitness commitment, motivation and encouragement.

Call in the Accountability Troops

Many New Year’s resolutions fail because people embark on the journey alone and let other items on their life calendar take priority over their goals. Set yourself up for resolution success by wrapping your goals with a strong support system that includes the right professionals and tools to do the job wisely and successfully.

By enlisting the help of a certified personal trainer, you will receive a customized workout that aligns with your body, ability and health/fitness level, as well as your New Year’s goals. A study in the Journal of Strength & Conditioning Research found that those who worked out with personal trainers resulted in greater individual strength, workout intensities and exertion levels during an exercise session.[2] Personal trainers are not only a great resource for holding you accountable to showing up for your workout, but also ensuring that you engage in a valuable workout session that benefits both the mind and body.

Another way to keep yourself accountable to health and fitness goals is by physically scheduling your weekly workouts into your personal, family and professional calendars. If you view your workouts as a serious appointment and dedicate specific time to a physically fit lifestyle, you will be less likely to skip your workouts when life becomes busy.

Furthermore, industry reports continue to find evidence that you don’t have to spend your entire day in the gym to reap the most benefits from your workouts. Short-term, high intensity workouts have been found to be a time efficient and effective approach for burning fat, increasing fitness levels and improving overall cardiovascular health.[3]

Out with the Old, In with the New

The same old workouts and lifestyle tendencies will yield the same old results. If you are committed this year to reaching new levels of physical fitness, it is important to change up your approach by combining a can-do attitude with new workout routines focused on measurable strength and conditioning goals.

It’s important to remember, though, that physical fitness is an ongoing process that doesn’t happen overnight. Instead of making rash decisions like cleaning out all of the food in your pantry or exercising seven days a week when you have rarely made it to the gym once a week, set yourself up for success by identifying incremental benchmarks (going to the gym three times a week, running a mile without stopping, bench pressing 100 pounds, etc.) that can help keep your overall fitness goals within reach and within perspective. This approach will keep you on the path to reaching new physical fitness levels throughout the year and provide you with the opportunity to celebrate your successes along the way.

By pushing aside old barriers and incorporating new lifestyle behaviors centered around commitment, accountability and positive attitudes, you are well on your way to investing in a healthier body and happier you for the New Year.

The certified personal trainers at Fitness Together will design workouts tailored to your specific fitness level and will push you just hard enough to turn your goals into life changing results.

Click here to get started today!

[1] Journal of Strength & Conditioning Research: “The Effects of Competition and the Presence of an Audience on Weight Lifting Performance,” 2003.

[2] Journal of Strength & Conditioning Research: January 2008 - Volume 22 - Issue 1 - pp 103-111.

[3] University of Guelph; Journal of Applied Physiology, June 2007.

Ramp Up Your Cardio for Weight Loss and Maintenance

Wed, 05 Oct 2011 10:06:00 -0500

Ramp Up Your Cardio for Weight Loss and Maintenance

As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and overscheduled calendars, the common fitness theme this time of year is fighting the bulge and finding time to squeeze in a workout. Although concentrating on eating in moderation is a key component to weight loss and maintenance, cardio exercises focused on interval training can help combat the belly bounce. Interval training focuses on intense bursts of exercise in your workout that not only jump start your heart rate, but burn body fat quicker as well.

The good news for your hectic schedule is that you don’t have to bang out hours on the treadmill to realize the best cardio results for your body. Industry research[1] shows that shorter duration of high intensity exercise can be more beneficial than traditional endurance training.

Basic exercise science also supports that the harder you work, the more calories you burn every minute you exercise, while high intensity cardio sessions also speed your metabolism for hours following your workout session.

So, if weight loss/maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale January 1st, 2012. Click here to shape up before 2012!

Mix it up for added Motivation

Wed, 05 Oct 2011 09:54:00 -0500

Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt about it that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body for the wear and tear of pounding pavement for two hours by running (not walking, elliptical, biking) the mileage laid out for you in your training plan.

However, if you find yourself lacking motivation half way through your training program, you can mix up your weekly workouts by incorporating some hill and interval training to not only build muscle and endurance, but also keep you mentally engaged throughout your training program. Just make sure to plan appropriate rest days after the more intense training sessions to give your body time to recuperate and prepare for the big race day.

Another tactic for keeping you on track for successfully completing your training plan is to take your cardio training outdoors whenever possible. In the winter months this isn’t always an option, but if you can hit the trails early in the morning before a snow storm rolls in or later in the afternoon when temperatures have reached a reasonable level, research from West Virginia University found that training outdoors makes you 52 percent more likely to exercise more regularly.

Whether your goals this season are to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating high intensity cardio into your fitness routine will not only make you feel better and look better, but also perform better in any of your upcoming endeavors. Contact your local Fitness Together studio today to start building cardio into your overall fitness and wellness routine.

To find the Fitness Together studio nearest you, visit www.fitnesstogether.com/tulsa

What you need to know about Salt and Sodium

Mon, 26 Sep 2011 07:21:00 -0500

WHAT’S THE DIFFERENCE BETWEEN SODIUM AND SALT?
• Salt is a compound that causes water retention and contains two minerals: sodium and chloride. It is
the sodium that has negative health effects when consumed in excess (which most Americans do).
• Salt is 40% sodium, 60% chloride.
WHY CUT BACK ON SALT?
• It can help prevent and treat high blood pressure…a disease which greatly increases your risk of
getting a heart attack, a stroke (the #1 and #3 leading causes of death in this country) and kidney
disease.
• One in three adult Americans has high blood pressure.

HOW MUCH SODIUM (AND SALT) SHOULD WE BE EATING?
According to both the American Heart Association and the USDA 2005 Dietary Guidelines for
Americans:
• Americans should consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day
and choose and prepare foods with little salt.
• Middle-aged /older adults or those with diagnosed high blood pressure should eat < 1,500 mg/day.
• The average American consumes about twice the recommended sodium limit (~4000 to 6000 mg/day)
• The fact is that most Americans would benefit their health by reducing their sodium intake.
• Your body only really needs about 200 mg of sodium every day for proper functioning.

SALT
• The average American eats ~6-10 grams of salt per day.
• The USDA dietary guidelines suggest consuming less than 6 grams salt/day (about a heaping
teaspoon of salt) for maintaining good health.

SHAKE THE SALT HABIT FOR BETTER HEALTH! (SODIUM…THE NEW
TRANS FAT)
• Consider using other seasoning alternatives like Mrs. Dash.
• A great way to tame those taste buds and shake the salt habit is to replace salt with alternative
seasonings, herbs and spices, hot sauces and fruit juices to enhance the flavor of food.

LABEL READING - WHAT TO LOOK FOR ON THE NUTRITION FACTS
PANEL TO MAKE MORE HEALTHFUL FOOD CHOICES
• The great majority of sodium in our diets comes from processed foods and restaurant food.
• Choose whole, unprocessed foods when possible; use alternative seasonings; read the nutrition facts
panel on foods you purchase.
• Be aware that foods high in sodium don’t always taste salty (for example, a salty tasting small bag of
fries at McDonalds® has 160 mg sodium whereas a 10 piece chicken McNuggets® has 1000 mg).
• On the label: “Low sodium” = 140 mg sodium or less per serving.

Energize Your Exercise Experience

Thu, 25 Aug 2011 14:38:00 -0500

by Joining a Small Group Training Pack

Rolling over, turning off your alarm and sleeping in for an extra hour instead of heading out for a morning run is too easy to do. Letting the day get away from you and opting for happy hour with friends rather than working out at the gym can be an easy out too – especially if you’re running solo in your workout routine as daylight gets shorter and temperatures get cooler.

If you are feeling sluggish this winter and struggling to start a workout program, have hit a fitness plateau or just looking for something new to add to your fitness regimen, it may be time to join a pack of workout buddies to help you meet your health and fitness goals. Small Group Personal Training is the hot trend this season as individuals opt for a more cost-effective, fun and engaging environment to meet their personal fitness goals, dreams and aspirations. It doesn’t matter if you are an elite athlete, weekend warrior, new mom, senior citizen or desk jockey, everyone can benefit from training in a small group setting.

Increase Your Motivation

Whether you are getting started on a fresh workout routine or you’re a seasoned fitness veteran, establishing and maintaining consistent motivation can be quite a challenge. Researchers from the University of Illinois at Urbana-Champaign recently reported that almost 50 percent of people who begin an exercise program drop out in the first six months and those who lack self-efficacy (the power to produce results on your own) won’t even try to start a new routine. However, research has shown that there are ways to increase your confidence in relation to fitness goals – remembering previous successes, observing others doing something you find challenging and enlisting other peoples’ support. University of Illinois at Urbana-Champaign (2011, August 16).

When you set up a support structure of working together with other individuals, you breakdown the common roadblocks of making excuses for yourself and never taking the first step toward a fit and healthy lifestyle. Small Group Personal Training gives you the motivation of three to four other individuals and a seasoned personal trainer who are dedicated to working together to achieve total body fitness. By incorporating a fitness routine together with a small group of like-minded individuals, you become a part of something bigger than yourself – an environment that is packed full of fitness motivation and encouragement.

Build Accountability

As the days get shorter and holiday to-do lists grow longer, staying active can become a thing of the past. To stay dedicated to working out, especially this time of year, it is imperative to have a group of workout companions that you are scheduled to meet with consistently throughout the week. By scheduling your workout into your busy schedule, you are less likely to push your workout until tomorrow again and again. By having a small group of people who are reliant on having you participate in the workout session, you are less likely to skip your workout when something more appealing like happy hour and shopping trip invites pop up in your inbox. Your group counts on you to show up every workout and bring the enthusiasm needed to succeed in fitness, together. Being accountable to a consistent workout time and having supportive workout buddies are the key ingredients to maintaining a successful workout program as the New Year approaches.

Drive Your Competitive Desire

The power of getting fit together, lies in human nature’s innate desire to push ourselves harder and further when alongside other individuals. According to recent research from Michigan State University, the best workout environment is one where you have someone to push you to work harder. The study found that people who exercised with someone worked out 24 percent longer than those who worked out alone. Michigan State University (2011, May 19)

Working out in a small group setting, there will be days when you’ll be the inspiration and there will be days when you’ll be inspired. The true power of working out in a small group is the synergy that develops as you and your workout buddies train side-by-side, commit to better yourselves individually and celebrate each other’s victories together. Working out in small group training setting is not about beating the person next to you. It is about exceeding your own potential one day at a time and encouraging those around you to do the same.

Socialize with Active-Minded Individuals

Rather than surrounding yourself with bonbons and eggnog this holiday season, join a PACK of fitness-minded people who value a healthy lifestyle to close out the year. A small group personal training environment will equip you to stay motivated and on track for successfully meeting your fitness goals. By joining others in your quest of reaching your goals, the experience can become less of a task and more of a social event where you catch up with your workout buddies and decompress from a busy work day in-between chest press reps and squat jumps. Before you know it, your workout is over, you’ve burned thousands of calories and you’ve fulfilled your need for socializing.

As you embark on closing out 2011 and setting new lifestyle goals for 2012, energize your workout and your attitude with small group personal training at Fitness Together. Enjoy pushing yourself to fitness levels beyond your imagination, enjoy the companionship of working out with like-minded individuals, and enjoy the accomplishment of looking better, feeling better and performing better. Join Fitness Together’s small group personal training today to be a part of the pack, but not lost in the crowd.

Call 392-5370 or click here to get started!

Q: Eating and Stretching: Two Hot Topics for Runners

Fri, 12 Aug 2011 13:53:00 -0500

By Janet Bond Brill, Ph.D., R.D.

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.

How to Use Fruits and Vegetables to Help Manage Your Weight

Wed, 20 Jul 2011 11:11:00 -0500

How to Use Fruits and Vegetables to Help Manage Your Weight

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

About 100 Calories or Less

a medium-size apple (72 calories)
a medium-size banana (105 calories)
1 cup blueberries (83 calories)
1 cup grapes (100 calories)
1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.

It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.

Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available.

However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.

It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.

A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

Related Resources: Check out these Web sites for more information about how fruits and vegetables can help you manage your weight:

FruitsandVeggiesMatter.gov

Dietary Guidelines for Americans 2005

US Department of Agriculture, Center for Nutrition Policy and Practice

Nutrition tip of the week

Mon, 18 Jul 2011 15:19:00 -0500

Nutrition tip of the week

Tapping into the Power of Plants!

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!

Grilled Orange Pork and Pineapple

Thu, 14 Jul 2011 11:11:00 -0500

Grilled Orange Pork and Pineapple

Ingredients:

4 boneless top loin pork chops, cut ¾ inch thick (about 1 1/4 lbs)
¼ tsp sea salt
¼ tsp cracked black pepper
1 fresh pineapple, peeled and cored
¾ C plain fat-free yogurt
1/3 C low-sugar or no sugar added orange marmalade
2 TBSP coarsely chopped toasted pecans
TBSP fresh thyme

Preparation:

Sprinkle both sides of pork chops with salt and pepper. Cut pineapple crosswise into 8 ½ inch thick slices; set aside. Combine yogurt and 2 TBSP of the marmalade, set aside.
For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 4 minutes. Turn, ass pineapple to grill. Brush chops and pineapple with remaining marmalade. Grill 3-5 minutes more or until an instant-read thermometer inserted in pork registers 160 F and pineapple has light grill marks, turning pineapple.
Arrange pineapple and chips on serving plates. Spoon yogurt mixture over chops and pineapple. Sprinkle with nuts and thyme.

Nutrition Facts: (per serving; 1 pork chop, 2 pineapple slices, plus sauce, pecans, and thyme)

Calories 320; Fat 7g; Sodium 240mg; Carbs 28g; Protein 35g; Sugar 23g; Fiber 2g

Over Analysis Causes Paralysis!

Thu, 30 Jun 2011 10:25:00 -0500

I understand starting off that fitness can be complex and complicated. I have seen so many people start exercising with no knowledge of what to do, not get any results, and then quit. However, over analyzing can also bring your would be progress to a dead-stop.

Getting baseline knowledge of what you should be doing in an exercise regime before you start (for instance, a personal trainer). If you are one of the few who track their workouts and keep a food log, I applaud you. But if you find that you are spending more than 10 or 15 minutes daily “analyzing” your results, weights, body measurements, and food intake, you are not helping yourself.

Are you a full time bodybuilder with endorsements? Mr. Olympia?

Maybe you are training for the Olympics???

Or to replace Derek Jeter at shortstop for the Yankees?

NO? Then stop OVERanalyzing and start moving, lifting, and sweating!

Remember their is never a perfect situation or scenario for fitness and Healthy Living.

If you need help with a program or have questions concerning exercise please Contact us.

81st Memorial

61st Yale

Tips to Beat the Heat!

Sun, 05 Jun 2011 19:45:00 -0500

Beat the HEAT: 5 Ways to Keep Your Outdoor Summer Workouts Safe

It’s summer and baby it’s HOT out there! Maybe you are planning on a scenic bike ride along the river trails, hiking on turkey mountain, or spending the day working outdoors. That’s reason enough to ensure that you brush up on the basics for safely exercising outdoors in the heat. The long dog days of summer have arrived and what you need to know is that exercising in the heat can be risky if you aren't careful. So relax, chill out with a tall iced glass of green tea, and learn the safety basics before embarking on outdoor summer workouts. Here are five tips to keep you fit and safe this summer:

Stay hydrated. Dehydration is the biggest problem facing outdoor exercisers. The body cools itself off by sweating—if you become dehydrated, your ability to sweat and cool yourself off becomes limited. Make sure to drink, drink, drink before, during, and after your exercise bout. And don’t forget that diuretics like caffeine-containing drinks and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration.
Know your sweat rate. The goal for safe exercise is to match your liquid intake to your sweat rate. Weigh yourself before and after a typical outdoor workout. You lose about 2 1/2 cups of water per pound of body weight lost on the scale. As a rule of thumb, to maintain good hydration for summer workouts, drink about 20 ounces of water two hours before exercise, a minimum of 8 ounces of water before getting out in the heat, and then a gulp every 15 to 20 minutes during exercise.
Heat and humidity will SLOW you down. Heat and humidity are the true culprits in causing heat illness when exercising outdoors. That’s because these conditions both hinder your ability to sweat, so your ability to cool yourself off is compromised. Understand that you will not be attaining any PRs on really hot and humid days! SLOWING down is the body’s way of protecting itself and should be expected on days such as this. You can even check the heat index for the relative humidity before you go. If the heat index is in the danger zone…exercise indoors!
Dress for the elements. If you plan on exercising in the dog days of summer, then you must dress for them. Protect yourself by wearing LIGHT-colored, breathable fabrics. Cover your skin with sunscreen (the kind that stays on with sweat), and don’t forget to shield your eyes from the strong UV rays with a good pair of sunglasses. A well-ventilated hat with a large visor is also helpful. If you partake in sports where you wear a helmet, be sure to take it off during water breaks to cool down.
Exercise early or late in the day. It is not wise to exercise during the hottest part of the day when the sun’s rays are strongest, typically between 11 a.m. and 2 p.m. Your best bet is to get out there early in the morning or late in the day.

Follow these five tips with the support of Fitness Together and you’ll surely be staying fit safely this summer. A Fitness Together trainer will develop a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.

Let Fitness Together help you make this “summer of 11” your best yet!

www.fitnesstogethertulsa.com

HCG Diet is Dangerous!

Tue, 26 Apr 2011 09:07:00 -0500

HCG Diet is Dangerous, Experts Say

| By Amanda Chan, MyHealthNewsDaily Staff Writer

Credit: Tara Bartal | Stock Xchng

A new diet craze, the hCG diet, is unsafe and unsustainable for long-term weight loss, health experts warn.
People who go on the fad diet eat about 500 calories a day and take supplements (either via drops or injection) of human chorionic gonadotropin (hCG) several times a week. The hormone is produced by women during pregnancy.

But eating so few calories a day is dangerous and puts the body in a starvation-type state, said Katherine Zeratsky, a registered dietitian at the Mayo Clinic.

When the body is starved for calories, the body's metabolism slows down to preserve energy and "in the long run, that'll sabotage your weight control efforts," Zeratsky told MyHealthNewsDaily.

"The question is how long can someone sustain a restrictive diet of 500 calories, and the realistic answer is not long," she said. When a person gets off the diet, he or she will likely overeat and overindulge because the body has been in such a restrictive mode, Zeratsky said.

500 calories a day

The only reason why anyone loses weight off this diet is because they're eating 500 calories a day, Zeratsky said. While calorie intakes are different from person to person, most nutrition information at the grocery store is based off a 2,000-calorie diet. For healthy weight loss, a daily intake of 1,200 to 1,800 calories is generally acceptable, she said.

Eating 500 calories a day is equivalent to eating one cup of chopped-up chicken breast, with two servings of fruit and two servings of vegetables -- in essence, it's about the amount of calories a person would consume in just one meal.

"I think there're more reasonable, sustainable and healthier ways to control your weight," she said.

When a body is subsiding off 500 calories a day, the body leeches protein from the muscle in the heart, and that makes the heart muscle irritable, which can lead to ventricular tachycardia and sudden cardiac death, said Dr. David L. Katz, director of the Yale-Griffin Prevention Research Center in Connecticut.

"So I think the diet is not just folly, I think it's potentially fatal folly," Katz told MyHealthNewsDaily.

The 'Dumbo feather'

So what's the purpose of the hormone?

It's the so-called "Dumbo feather" that makes you think you can fly, Katz said.

"If you told people you can lose a lot of weight by eating 500 calories a day, no one would reach for their credit card," he said. "The hormone is the excuse -- the promise of magic."

As far as the actual injections of hCG go, risks are -- as far as experts know -- relatively small. Bleeding, infection and blood clots are all possible, but risks of those are small, Katz said.

But what's also dangerous is the fact that experts could be unaware of some of the potential dangers of the hormone, he said. Right now, hCG is only approved as one part of a fertility treatment for women, so that the body can mimic the state of pregnancy. Only small studies have been done so far on the efficacy of using hCG for weight loss, where evidence of harm is hard to detect because of the small sample sizes, Katz said.

When a woman takes hCG, her blood tests will indicate that she is pregnant because the hormone is only produced during pregnancy. If that woman were to go to the hospital for abdominal or pelvic pain but failed to tell her doctors about taking the hCG, the doctors might think she is having an ectopic pregnancy simply because her hCG level would be positive, said Dr. Pieter Cohen, assistant professor of medicine at Harvard Medical School and an internist at Cambridge Health Alliance in Massachusetts.

"They'd do an ultrasound, see no pregnancy and assume it's ectopic, and that's a surgical emergency," Cohen told MyHealthNewsDaily. "These are the sorts of things that can happen when people are pursuing this paramedical approach to dieting."

And for men, the only time hCG is naturally high in their bodies is when they have cancer, Cohen said.

"So why are people injecting something that is only at a significant level in men when they have cancer?" he said. "That's absurd."

Origins of an idea

So where did the idea that hCG can help with weight loss come from?

In the 1960s, a doctor working at a Roman clinic was treating men with a rare endocrine disorder, in which their bodies were missing hormonal signals to trigger production of normal male hormones, Cohen said.

As part of the treatment for this rare hormonal deficit in men -- which often resulted in the patients becoming overweight -- this doctor injected them with hCG. When treated, they lost weight, he said.

"But that was for someone who was sick, and being treated back to normal levels of hormones," Cohen said. "That's the only reason why they lost the weight."

That doctor then questioned whether hCG was a viable option for weight loss for other people without the rare endocrine disorder. He performed experiments where he put people on 500-calorie diets and gave them hCG supplements, and found that they lost weight. But skeptics weren't sure if it was the diet or the hormone that prompted the weight loss, Cohen said.

Subsequent studies revealed that it wasn't the hCG that prompted the weight loss -- it was the low calorie intake. A 1995 review of studies, published in the British Journal of Clinical Pharmacology, showed that taking hCG did not help people lose weight, did not treat obesity and did not reduce feelings of hunger or promote feelings of well-being.

"A thyroid disease is the same way," Cohen said. "If you have low thyroid function, you can gain weight from that. You give someone back the thyroid hormones, they lose weight. Treating a disease can cause weight loss by balancing hormones in the body."

But for most people who don't have hormonal imbalances in the body, taking hCG does absolutely no good, he said.

Pass it on: The hCG diet is dangerous because it promotes an extremely low intake of calories, and it is not good for sustained weight loss, experts say

Effect of stress on weight and dieting

Mon, 18 Apr 2011 06:53:00 -0500

Stress, Hormones, and Weight Gain

Medical Author: Melissa Conrad Stöppler, MD
Medical Editor: William C. Shiel Jr., MD, FACP, FACR

Most people admit that when they're under stress, healthy eating habits can be difficult to maintain. Whether eating to fill an emotional need or grabbing fast food simply because there's no time to prepare something healthy, a stressed-out lifestyle is rarely a healthy one. But weight gain when under stress may also be at least partly due to the body's system of hormonal checks and balances, which can actually promote weight gain when you're stressed out, according to some researchers.

Cortisol is a critical hormone with many actions in the body. Normally, cortisol is secreted by the adrenal glands in a pattern called a diurnal variation, meaning that levels of cortisol in the bloodstream vary depending upon the time of day (normally, cortisol levels are highest in the early morning and lowest around midnight). Cortisol is important for the maintenance of blood pressure as well as the provision of energy for the body. Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions can be an increase in appetite.

Cortisol has been termed the "stress hormone" because excess cortisol is secreted during times of physical or psychological stress, and the normal pattern of cortisol secretion (with levels highest in the early morning and lowest at night) can be altered. This disruption of cortisol secretion may not only promote weight gain, but it can also affect where you put on the weight. Some studies have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. This fat deposition has been referred to as "toxic fat" since abdominal fat deposition is strongly correlated with the development of cardiovascular disease including heart attacks and strokes.

Stress is certainly not the only reason having for abnormal levels of cortisol. A number of diseases and conditions can result in abnormal levels of cortisol in the bloodstream. Cushing's Syndrome is a term used by doctors to describe a condition in which various medical problems result in very high levels of cortisol, leading to changes in the body's appearance and function.

Weight gain or loss is dependent on a number of factors including resting metabolic rate, food intake, amount of exercise, and even the types of food consumed and the times of day food is consumed. Genetic factors also likely influence our metabolism and may explain some people's tendency to gain or lose weight more rapidly than others.

Whether or not a particular individual's stress levels will result in high cortisol levels and weight gain is not readily predictable. The amount of cortisol secreted in response to stress can vary among individuals, with some persons being innately more "reactive" to stressful events. Studies of women who tended to react to stress with high levels of cortisol secretion have shown that these women also tended to eat more when under stress than women who secreted less cortisol. Another study demonstrated that women who stored their excess fat in the abdominal area had higher cortisol levels and reported more lifestyle stress than women who stored fat primarily in the hips.

The diet industry has attempted to capitalize on findings from these studies by promoting dietary supplements claiming to lower cortisol and enhance weight loss. No independent studies published in respected, peer-reviewed medical journals have shown that these supplements have any value in cortisol reduction or weight loss. In fact, exercise is the best method for lowering cortisol levels that have risen in response to stress and has the added benefit of burning calories to stimulate weight loss.

References: Peeke PM, Chrousos GP. Hypercortisolism and Obesity. Ann NY Acad Sci 1995 Dec 29; 771:665-76. Epel ES, McEwen B, Seeman T, Matthews K, Castellazzo G, Brownell KD, Bell J, Ickovics JR. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosom Med. 2000 Sep-Oct; 62(5):623-32.

Should I be sore?

Wed, 13 Apr 2011 05:26:00 -0500

To find the Fitness Together studio nearest you, visit www.fitnesstogether.com/tulsa.

Improvement in muscle performance (this means increased strength, control and endurance) comes from stress and recovery.
So should you stop before you “feel the burn?” Research has shown that to improve muscle strength you shouldn’t. When you work your muscles hard, your body goes to work about eight hours later. Your cells release cytokines that cause inflammation (and soreness), increased blood flow (redness) and increased fluid flow in the damaged area (causing swelling). The cells around the damaged area encourage tissue growth to heal the damaged muscle fibers. Muscle fibers become larger each time, and sometimes grow in number by splitting to create new fibers.
Eventually your muscles will not be as sore from repeating the same old routines. You may be thinking that this is a great thing, and you are partially right. Your muscles have grown to the point where they are no longer overworked and therefore damaged with micro-tears from your regular workout routine. If you are happy the way you are, then keep up the routine and revel in the lack of pain. However, if you are looking to build more muscle or strength you will need to change your routine and yes, face more soreness.

How to get the most out of your workouts!

Tue, 05 Apr 2011 08:59:00 -0500

How to Get the Most from Your Workouts!

If you’re already working out regularly – congratulations! You are certainly on the right track to staying fit and healthy for life. But did you know, there are most likely several things you can do to make your workout routine even more effective?

Start your New Year off on the right foot, by making these positive changes to your workout program:

1. Most likely, you’re doing your cardio workout after your weight lifting. This is very common as many trainers or health clubs instruct clients to structure their workouts that way. The best practice is to immediately transition to either a piece of cardio equipment or go for a long, brisk walk after you’ve stretched or cooled down. This takes advantage of an elevated metabolic state and lower amounts of available calories and sugar, forcing your body to burn fat as a fuel. Don’t wait to do it later in the day because but you will have missed that great opportunity that happens right after your workout has finished. Do your cardio while all the right pieces are in place to burn fat.

2. On ‘non-workout’ days, it is critical that you exercise. Whether it is a run or brisk walk or swim, you need to try to keep the calories burning. And the earlier in the day the better. Why? Because you start the fire burning again! It generally takes a day or two to recover to a resting state, but if you keep the body moving, you will condition your body to burns at a higher metabolic rate forever!
If you are able to shock your body with a brief sprint or two (climb a few sets of stairs without resting!) or some pace changes in your normal walking (go fast 30 seconds, then EZ for 60, then repeat), you are getting your metabolism back on track from the previous day’s workout. Nothing is going to replace an active workout in the gym, but you can help encourage better results by staying active. Even the Surgeon General said that a 60 year old woman should workout DAILY for an hour to stay fit.

3. This new year, work at daily workouts. Warm up to it, even 20-30 minutes at a time. 2-3-4 days in the studio, 2-3-4 days on your own and you will have the body (and energy and vitality) you’ve always dreamed about.

4. After your workout, try to wait at least 45 minutes before eating carbohydrates, especially any ‘sugary’ drinks. If you must eat, try something like a whey protein shake with very few carbs in it. Definitely stay away from bagels, toast, cereal (even fruit) for a while post-workout. This can potentially turn your body away from burning fat by providing an easier, faster fuel.

Make your workouts the best that they can be this year…and you’ll stay fit and healthy for life.

ARE CARBS MORE ADDICTIVE THAN COCAINE?

Thu, 17 Mar 2011 14:38:00 -0500

I’m sitting in a comfortable chair, in a tastefully lit, cheerfully decorated drug den, watching a steady line of people approach their dealer. After scoring, they shuffle off to their tables to quietly indulge in what for some could become (if it hasn’t already) an addiction that screws up their lives. It’s likely you have friends and family members who are suffering from this dependence—and you may be on the same path yourself. But this addiction is not usually apparent to the casual observer. It has no use for the drama and the carnage you associate with cocaine and alcohol. It’s slower to show its hand, more socially acceptable—and way more insidious.

I’m in a Panera Bread outlet. The company is on Fortune‘s 2010 list of the 100 Fastest Growing Companies and earned more than $1.3 billion in 2009, mainly from selling flour and sugar by the railcar. Last year, Zagat named it the most popular large chain in the United States and ranked it second in the Healthy Options category. The company responded by touting its “wholesome” food. Sure, Panera sells a few salads. But why do the scones, pastries, baguettes, and bear claws get all the good lighting? Why are the grab-and-go packs of cookies and brownies next to the register? What need is fulfilled by serving soup bowls made of bread, with a mound of bread for dipping, and then offering more bread on the side? How come it’s noon and the couple behind me are eating bagels while the guy to my right is sawing into a cinnamon roll with a fork and a knife like it’s a steak?

The answer is that fast-burning carbohydrates—just like cocaine—give you a rush. As with blow, this rush can lead to cravings in your brain and intrusive thoughts when you go too long without a fix. But unlike cocaine, this stuff does more than rewire your neurological system. It will short-circuit your body. Your metabolism normally stockpiles energy so you can use it as fuel later. A diet flush with carbohydrates will reprogram your metabolism, locking your food away as unburnable fat. When you get hungry again you won’t crave anything but more of the same food that started you down the path to dependency. Think of this stuff as more than a drug—it’s like a metabolic parasite, taking over your body and feeding itself.

You aren’t supposed to talk this way about carbohydrates. According to USDA dietary recommendations, they are not only healthy but are supposed to make up the majority of the food we eat—45 to 65 percent of all calories. Carbs, which are classified as starches and sugars, make up the essence of bread, cereal, corn, potatoes, cookies, pasta, fruit, juice, candy, beer, and sweetened drinks—basically anything that isn’t protein or fat. Our government’s recommendations were established in the 1970s and have since been accompanied by an explosion of obesity and diabetes. The advice came about as early nutrition scientists rallied around a misguided maxim that remains embedded in the fabric of our attitudes toward food to this day: Eating too much fat makes you fat. But science never bore out this pre-Galilean view of nutrition. What is now clear is this: At the center of the obesity universe lie carbohydrates, not fat.

“You could live your whole life and never eat a single carbohydrate—other than what you get from mother’s milk and the tiny amount that comes naturally in meat—and probably be just fine,” says Gary Taubes, the award-winning author of Good Calories, Bad Calories, which is helping to reshape the conversation about what makes the American diet so fattening.

If all you knew about food is what you read in the USDA guidelines, you’d think our bodies conveniently come into the world seeking the one nutrient that is cheap and amenable to commercial mass production: carbohydrates. “Sugars and starches provide energy to the body in the form of glucose, which is the only source of energy for red blood cells and is the preferred energy source for the brain,” says the latest edition of the guidelines. Wrong, says Taubes, who just released Why We Get Fat, a layman’s version of his influential scientific tome. In the absence of carbs, your body will burn fatty acids for energy. It’s how you sleep through the night without eating for eight hours. “The brain does indeed need carbohydrates for fuel,” Taubes says, “but the body is perfectly happy to make those out of protein, leafy green vegetables, and the animal fat you’re burning.” As a pair of Harvard doctors (one an endocrinologist and one an epidemiologist) wrote in the Journal of the American Medical Association last summer, carbohydrates are “a nutrient for which humans have no absolute requirement.”

Summer Shape-Up Strategies for a Fit, Healthy Body

Tue, 15 Mar 2011 15:03:00 -0500

Spring is in the air, the flowers are blooming, the birds are chirping, and the grass is getting greener… all signs that summer is right around the corner. Summer is beach body season, so START TODAY to shake off the winter doldrums and “spring” into your health and fitness action mode.

Perhaps you’ve gotten off track with your New Year’s resolutions or maybe you still have a little work to do getting your body ready to bare some skin this summer season (think bathing suits and shorts—yikes!). Yep, the long days of summer fun are nearing, but fortunately there’s still plenty of time for your summer shape-up. Here are five tips to get you looking buff on the beach:

1. Get out your summer clothes NOW, try them on, and take a good hard look in the mirror. This simple act will help you focus, take control, and get motivated to set up an action plan with your fitness trainer TODAY.

2. Be realistic. If you want to lose some weight for summer, aim for a maximum of 1 to 2 pounds a week. This way you will not be losing any of your hard-earned metabolism-boosting muscle mass along with the fat.

3. No fad diets required! Get your body beach-ready, living by the mantra Eat healthy, eat light, and eat often. Practice this approach with the support of your nutrition and fitness consultant and you’ll be getting fit for summer the healthy way.

4. Make strength-training sessions a priority in your life. There is no better prescription for minimizing the jiggle and maximizing the shapely muscle tone than getting in strength training sessions a minimum of three times per week.

5. Remember, there is no quick fix or magic bullet for achieving your health and fitness goals. The best recipe for success and looking your best on the beach this summer is a three-pronged approach:

Strength-train a minimum of three times a week.
Get in at least 30 minutes of cardio most days of the week (and preferably daily).
Eat healthy, eat light, and eat often.

Follow these five tips with the support of Fitness Together and you’ll surely be “springing” into action. A Fitness Together trainer will develop a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, visit www.fitnesstogether.com/tulsa.

Let Fitness Together help you make this “summer of ‘11” your best yet!

Bust Out in 2011

Sun, 02 Jan 2011 12:56:00 -0600

Congrats to Roy He is in January Tulsa People Magazine as one of Tulsa's biggest losers!

Click Here to check him out!

Roy made up his mind that 2010 was going to be his year!

He started at Fitness Together in Febuary, now just

10 months later he will tell you he is in the, "Best Shape of his live!"

He will be quick to tell you that he has more energy and stamina to handle the duties needed

own and operate a sucessful Restaurant!

Roy is just one of many that chose to make 2010 their year for fitness!

It makes me smile to reflect on the lives We helped change at Fitness Together in 2010!

Things like, "no longer classifyied Type ll Diabetic" "More energy to play with kids," "Back in my Skinny Jeans," "ran a marathon," "can walk up steps" "lowered Cholesterol" and many more!

Have you been vowing to get in shape every new years since 2005, 2000 or even as far back as 1990?

The first step is to come in for a Fitness Consultation, 20 minutes or your time could be the start of a great 2011!

Click here to get started at 81st Memorial or call 392-5370

Click here to get started at 61st Yale or call 551-6799

Want to see more online reviews?

Wishing you the best in 2011,

Aaron and Bethany Henson

How Cook Your Turkey!

Thu, 18 Nov 2010 09:33:00 -0600

Talking TURKEY!

Did you know that ninety-five percent of Americans surveyed by the National Turkey
Federation eat turkey at Thanksgiving? Skinless, white meat turkey is a superb lean and
light protein source, so here are some turkey tips:

Consider purchasing a fresh turkey from your grocery store. It’s defrosted and there is no added fat or sodium! (Fresh turkey should be firm to the touch.)

Plan on a half-pound serving per person.

Roast your turkey at a minimum oven temp of 325 ºF. A whole turkey is done when the internal temp reaches 180 ºF.

Leave the skin on while roasting, remove before serving.

For added color and nutrition in your gravy, roast with added carrots, celery, onion and garlic. (Baste turkey but try to keep the opening of the oven door to a minimum.)

Lighter gravy recipe:

Strain broth from roasting pan and pour into a shallow pan and

freeze for a few minutes.

Remove fat layer (fat rises to the top and can be removed with akitchen spoon). You can also use a gravy fat separator cup available at most cooking supply stores.

Bring 2 cups of strained and defatted broth to a boil. Dissolve 1Tbsp corn starch in 2 Tbsp water and add slowly to broth. Bring back to a boil, remove from stove and serve hot.

A HAPPY and HEALTHY Thanksgiving from all of us at Fitness Together!

PRIVATE PERSONAL TRAINING Don't Wait to Get Fit

Mon, 15 Nov 2010 08:37:00 -0600

PRIVATE PERSONAL TRAINING Don't Wait to Get Fit

Soon after Halloween, we begin to think of the holidays and all the happiness, joy, stress……. and, the guilt that comes with them. So begins the media hype regarding eating, drinking, and overall indulgence, that leads us to the 10 pound weight gain that we believe is inevitable. The toxic messages begin….eat more, drink more, party more, celebrate more, do more. Those messages, along with the long standing traditions of your family, may lead you down the overindulgence path throughout the holidays and leave you feeling tired, depressed and frustrated come January. You CAN make this year different. You CAN go through the entire Thanksgiving/Christmas holiday season with a spirit of joy and hope, with lots of energy and enthusiasm without the accompanying weight gain and guilt. With just a few small “attitude adjustments”, you can sprint into January feeling refreshed and revitalized.

Here are a few tips for the season:

Have a food replacement shake before attending an event

Don’t keep trigger foods in the house. Neither you, nor your family needs them.

Wear your most form fitting jeans when you go out to eat and/or tie a string around your waist under your shirt that will not budge with the bulge.

Do not stop your regular exercise program. Make the time to put YOU first.

We all have the ability to choose our responses to events in our lives. Yet each holiday, on average, people gain about 10 pounds between now and January 1, due to eating too much, and moving too little. At the same time, people are over stressing because of the manic schedules, the guilt over food behaviors, and the day only being 24 hours long, which all add additional health burdens.

Change your thinking!

Replace the negative thoughts like:

There’s nothing I can do to stay healthy during the holidays.

That’s just the way I am during the holidays.

The holidays make me feel so stressed.

I can’t take the time to work out until after the holidays.

I Can’t………………I Don’t……………….If Only

With proactive thoughts such as:

I’ll find alternatives to overindulging this season.

I can choose a different approach this year.

I control my own feelings at all times and I choose to feel great!

I want to take the time necessary to make sure I stay healthy during the holidays.

I Choose……………….I Prefer……………I Will……………I CAN

The more deposits you make in to your "fitness bank", in terms of working out, and food behaviors, the more likely you are to move through the holiday's with ample cheer, will power, and stick-to-itiveness, coming out on the other side in great "shape" for 2011. In part, the choices we make in the next weeks will do much to propel us into the next year, providing for a more manageable New Year's resolution in terms of health. You can do it !

U.S. Obesity Rate May Hit 42% by 2050

Fri, 05 Nov 2010 12:00:00 -0500

U.S. Obesity Rate May Hit 42% by 2050

Researchers say the more obese people you know, the greater your chances of gaining weight

By Kathleen Doheny
HealthDay Reporter

FRIDAY, Nov. 5 (HealthDay News) -- Despite reports that the rate of obesity among U.S. adults might be slowing down, a new projection from Harvard University and MIT suggests otherwise.

Instead, using a sophisticated model that views obesity like an infectious disease, the team predicts that adult obesity rates will rise for another 40 years before leveling out. And before reaching that plateau, 42 percent of adults will be obese, the team predict.

For the last few years, the U.S. Centers for Disease Control and Prevention has placed the adult obesity rate at 34 percent, with another 34 percent of Americans overweight but not obese.

"It's definitely true that the percent of obese people has slowed down," said study author Alison Hill, a graduate student in Harvard's Program for Evolutionary Dynamics, Biophysics Program. "But our results suggest it is not the end."

The study is published this week in the journal PLoS Computational Biology.

The prediction is a ''best-case'' scenario, said Hill and Dr. David Rand, a research scientist at Harvard who was also involved in the study. That means the obesity rate might rise even higher than 42 percent.

Obesity is defined as having a body-mass index (BMI) of 30 or higher. For instance, a person 5-feet-5 inches tall who weighs 200 pounds has a BMI of 33 and is considered obese.

The modeling was done after examining the spread of obesity via "social networks" in the long-running Framingham Heart Study Network. In the analysis, a social network includes family, co-workers, friends and neighbors. The spread of obesity among U.S. adults in recent decades due to social contacts can't be ignored, Hill and Rand said. That idea is based on the ''social contagion'' theory of obesity.

Under this theory, a normal weight person has a 2 percent chance of becoming obese in any given year, according to the researchers.

That number increases by 0.4 percent with each obese social contact a person has, meaning that a person with five obese contacts doubles his or her risk for obesity.

On the other hand, when it comes to losing weight, an obese adult has a 4 percent chance of losing enough to become just overweight in any given year, the team found.

But they didn't find that weight loss had much to do with social contacts. So an obese person who hangs out with normal-weight friends won't necessarily lose pounds because of those contacts.

Other factors play into the spread of obesity, Hill and Rand explained, including the rate of ''non-social transmission" of obesity, such as easier access to unhealthy foods, and the rate of ''recovery" from obesity, or a weight loss that puts people below a BMI of 30.

While the non-social transmission factors are still most important in the spread of obesity, Rand said, the role of social transmission has expanded in the past four decades.

Exactly why hanging out with obese people boosts one's risk of becoming obese isn't fully understood. One speculation, Rand said, is that over time, as we have become more and more connected via emails, Internet and social networking, the social transmission factor has naturally played a larger role. It could be, he said, that what is appropriate and ''normal" to eat changes if you have obese friends.

The findings have some public health implications -- suggesting ways policy makers might attack the obesity epidemic -- but also a message for individuals, said Hill.

"One good take-home point is it's actually in your best interest to help your friends lose weight," Hill said. "The more obese friends you have, the more likely you are to gain."

Another expert, James O. Fowler, professor of medical genetics and political science at the University of California San Diego, said the study, even with its dismal 42 percent obesity prediction, has some bright news.

"The good news here is that we may be reaching a high point in the obesity epidemic, and the authors' model is a useful framework for understanding how we can bring the rate of obesity back down," he said.

Fowler co-wrote a book on social connections with Dr. Nicholas Christakis, who is another co-author of the new modeling study with Hill and Rand.

More information

To learn more about overweight and obesity, visit the U.S. Centers for Disease Control and Prevention.

SOURCES: Alison Hill, graduate student, Harvard University, Boston; David G. Rand, Ph.D., research scientist, Harvard University, Boston; James Fowler, Ph.D., professor, medical genetics and political science, University of California San Diego; November 2010 PLoS Computational Biology

Last Updated: Nov. 05, 2010

The Truth about Energy Drinks!

Tue, 26 Oct 2010 07:11:00 -0500

The Awful Truth about Energy Drinks

We’ve all seen them prominently advertised in magazines and on the huge posters at the local convenience store, and most of us have been tempted to get that quick fix on days we feel sluggish and unmotivated. The sad truth is that the ingredients in most energy drinks do more long term harm than good. Here is a breakdown:

Caffeine: A 12-ounce can of the average energy drink contains 70-100mg of caffeine which is equivalent to two sodas or two 6-ounce cups of coffee. This chemical is a diuretic that strips the body of fluid along with essential nutrients like calcium and can be a factor in osteoporosis. Caffeine also causes the heart to abnormally increase, produces unnatural production of dopamine (a happy brain chemical) and suppresses adenosine (the natural sleepy brain chemical). Once these wear off the sluggish and sleepy feelings return and you are tempted to down another drink – repeating this unhealthy cycle. Guarana is a common ingredient in energy drinks and also contains caffeine.

Sugar: Most energy drinks labeled as light contain sugar or more worryingly high fructose corn syrup, and adds hundreds of empty calories to your diet. This sweetener has been linked to Type 2 diabetes and with regular use can cause weight gain even in those that engage in regular exercise.

Taurine, and B Vitamins: Taurine causes the movement of potassium, sodium, calcium and magnesium into and out of cells and over-stimulates nerve signals. B Vitamins are important for many functions of the body but too much vitamin B can cause nausea, gout, hypothyroidism, insomnia or reduced insulin release, among other side effects.

For lasting energy and good health drink plenty of pure water and natural fruit juices.

Call us today for a consultation!

551-6799 61st Yale or click here

392-5370 81st Memorial or click here

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Nutritious heat-and-run meals!

Fri, 22 Oct 2010 11:42:00 -0500

As you have already been doing, your best bet is to plan ahead (you know your lifestyle and it sounds to me like spending hours in the kitchen is not feasible nor desirable), so... stock your refrigerator with easy, on-the-go, nutritious foods that you can easily grab and run with. Stay away from processed sodium and fat laden boxed foods and aim for fresher, whole foods. How about cooking up a big turkey on the weekend along with a batch of whole grains like brown rice. This way you can use the turkey (a nice lean protein) and rice up in creative ways all week...just zap it in the microwave (don't forget the the veggies) and you have a great meal in minutes. A big batch of pasta (whole grain of course!) also holds up well for reheating. Add a side bagged salad, shredded carrots, tomatoes and bagged broccoli and you have a super fast nutritious meal in minutes. Another idea is to learn to make the crock-pot your best kitchen friend. Try my turkey crock-pot chili (in the recipe section of NT)--throw in all the ingredients in the morning and you have a delicious hot meal ready-to-go (add some of your pre-cooked brown rice) that doesn't need reheating... it doesn't get better or quicker than that. And if you simply don't have time for a hot reheated meal, eat a nutritious cold one instead. Try whipping up a bunch of whole grain pita sandwiches (spread with hummus or avocado and filled with a lean protein and veggies) ahead of time or the Mexican bean wrap sandwich in the NT handbook? They are quick and easy to make and hit the spot for a fast and healthy meal on-the-go. Maybe for those days you don't have time to reheat, stock up on a bunch of brown rice California sushi rolls that come pre-boxed and ready to eat--available at most supermarkets. Greek fat-free yogurt, a handful of walnuts, a bag of baby carrots and a piece of fruit are always quick and nutritious foods to go.

dr. janet's blog

Just What Are Chicken Nuggets Made Out of - Chicken or Pink Goop?

Sun, 17 Oct 2010 00:00:00 -0500

We know the world is a busy, hectic place and that fast food is not only fast, but it's all too tempting for an easy way out of the chaos that surrounds dinnertime. However, do you know what those chicken nuggets are made from? Is it chicken, mystery meat, or something totally different all together?

Well, Perez Hilton's new site FitPerez has blown open the 'secret' to the chicken nugget and chicken patty. Are you sure you want to know what it is that you and your children are eating? Well, don't say you weren't warned, because it's not a pretty sight.

Perez lists the chicken nuggets as being made from 'pink goop,' which is mechanically separated chicken, though you couldn't have proved it to us. It looks more like Floam or some other trendy kid's toy. Nope, that there is prime chicken nugget material.

So how does that disgusting pink thing turn into the tasty dinner your kids crave? If seeing that pink thing wasn't bad enough, the pink goop is crawling with bacteria. Yes, bacteria, so it'll need to be soaked in ammonia to take care of that little problem. However, the ammonia bath creates another problem - a nasty taste. No worries, they just flavor it with artificial chicken flavor. The chicken nugget isn't done yet, folks, there's just one more tasty touch to be added! The chicken is dyed white so that once again it resembles chicken. Yummy.

We, as consumers had been warned of the dangers of the fast food world, but did you really think it was this bad, this disturbing, this... gross? Admit it, none of us would stuff that in our mouths if we knew any of this. In fact, it might be a pretty safe bet that a lot of our kids might not want to eat that if they knew this. It's no wonder the fast food outlets don't list ammonia and dye and pink goop on their list of dietary information.

Now that you know what goes into these nuggets are you or your kids going to be ordering up the impossible to resist chicken bits in the future? Weigh in below.

Photo credit: FitPerez

Have Fitness Questions

Fri, 15 Oct 2010 00:00:00 -0500

Ever Have questions about exercise, nutrition or both?

Ask Your Question in the Comment box and I would be Glad to Answer!

Aaron & Bethany Henson

Early Bird Gets the Worm! And Loses 30lbs!

Thu, 07 Oct 2010 00:00:00 -0500

Steve has seen Great results in his short time here at Fitness Together!

He works out 3 mornings a week at 500am!

Training while most are fast asleep

Below are some highlights!

Lost 30 lbs

Lost 6.75 inches off Waist

Lowered Resting Heart Rate 10 Beats Per Minute

7% Reduction in Body Fat

No longer taking 2 RX drugs (as directed by Physician)

Steven was the recent subject of a Tulsa World, Fitness Guinea Pig article titled, New Knee and has achieved rapid results since his operation!

If you see Steven give him a pat on the back or a well deserved attaboy!

Have you recently had a surgery?

Have you talked about started a Fitness Plan for years?

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Dr. Janet speaks on HCG

Mon, 04 Oct 2010 00:00:00 -0500

HCG stands for the hormone Human Choriogonadotropin. This is the same hormone that fertility doctors give women having difficulty conceiving. It is also produced naturally by women when they get pregnant...HCG signals the brain to release more hormones that direct nutrients to the placenta to prepare it for supporting the growing fetus.

The HCG diet typically last for three weeks, and is often administered by a health professional. The individual is given an injection of 125 IU of HCG daily (or it is taken in the form of oral drops). The hormones are accompanied by a strict 500 calorie diet--thus no magic here, the weight loss is the result of severe calorie restriction.

There is NOTHING good about this diet. As noted, the weight loss results from a ridiculously low calorie diet that will cause the body to metabolize fat and muscle which will negatively change body composition and backfire on your clients once they gain back the weight loss. Furthermore, there are significant side effects from taking HCG injections: male breast enlargement, fatigue, irritability...to name just a few. To sum it up, all FT trainers should recommend against their clients using this diet and inform them of the hazardous side effects. If you would like the truth on the importance of targeting body fat (weight loss that improves health and doesn't come back) via a program of healthy eating (eat healthy. eat light. eat often), strength training and cardio. Sign up for free "weight loss 101 report."

Dr. Janet Brill
Speaker/Author/Consultant

Janet Bond Brill, Ph.D., R.D., LDN, CSSD

Author of CHOLESTEROL DOWN: 10 simple steps to lower your cholesterol in 4 weeks--without prescription drugs (Crown/Three Rivers, Dec 2006); Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reversing Heart Disease (Crown/Three Rivers, Feb 2011); Nutrition Together--a healthy eating and weight loss program written for Fitness Together Franchise Corp.

Oats--Horses Love them and you should to!

Tue, 28 Sep 2010 00:00:00 -0500

Oats--horses love them and so should you!

As you know, there are several 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).

Bottom line: eat oatmeal for breakfast, it's the best breakfast out there for your heart and your waistline!

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Remember Tortoise and Hare and Burn More Calories

Fri, 24 Sep 2010 00:00:00 -0500

NEW YORK (Reuters Life!) - If your cardio routine is in the doldrums, try mixing a little tortoise in with that hare.

Experts say interval training, alternating bursts of intensity activity with less intense periods, can burn more calories, boost stamina, and stave off that burning pain that stops any workout dead in its tracks.

"Interval training burns calories quicker. If you're doing interval training for 20 minutes it can burn as many calories you would in 40 minutes," said Kerri O'Brien of Life Fitness, which designs and manufactures exercise equipment.

"It depends on level of intensity, the weight of your body, the intensity of what you're doing," she added.

And the principle holds whether you're an elite athlete, a weekend warrior or a couch potato.

"We can do different things based on your goals and fitness level," she said. "We can work with low intensities that require walking, then stop and do jumping jacks."

O'Brien said interval training increases endurance by clearing lactic acid, the byproduct of exercise.

"That burning pain is lactic acid building up," said O'Brien. "Whether you're strength training, or walking, or climbing stairs, it's lactic acid that tells your body to stop. Interval training is literally training your body to clear that lactic acid more efficiently"

There is also the psychological boost.

"Interval training reduces training time, and the less time you have to commit to exercising, the more likely you are to stay exercising. It reduces boredom and increases variety and challenge," O'Brien added.

Andrea Metcalf, a Chicago-based group fitness instructor, said interval training burns more calories and increases fitness lung volume faster than steady state work.

"The best intervals are those with a two-to-one rest/work interval: sprint for one minute and mid- pace recovery for two minutes," said Metcalf, a fitness expert for more than 20 years.

Julia Valentour, of the American Council on Exercise, said interval training works because when you alternate bouts of high and low intensity your overall intensity level rises.

She said a 2005 study found that cyclists who did four to seven bouts of 30-second all-out cycling doubled their endurance in only two weeks.

"You wouldn't want to do it every day," she cautioned. "You could over train. I like to warm up, then increase speed, run fast for a minute, then slow down for a minute, then run fast for a minute," she said.

Fartlek is an unstructured method of interval training. The word means speed play in Swedish.

"With Fartlek you say, 'I'm going to jog to that telephone pole.' Interval training can be very structured. Fartlek can be tailored to how a person feels that day," she said.

O'Brien said while the Fartlek method is used mostly for long-distance running, it can apply equally to bikers and swimmers.

The key to any interval training, she said, is a really good warm-up to prepare your body for what's to come.

Integrating interval training into your routine can be as easy as changing the program on your treadmill or elliptical machine.

"The interval button is a wonderful one to push," O'Brien said. "Avoid the manual button. I call it the complacency button. Hit it and you're just going to read your magazine."

3 Ways to Kick the Habit ... of Skipping Workouts

Wed, 22 Sep 2010 00:00:00 -0500

1. Keep your eye on the prize.

2. Schedule a consistent workout time.

Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.

Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.

3. Use the power of a pro to keep you on track.

Scheduling sessions with a personal trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

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Addicted to Diet coke?

Tue, 07 Sep 2010 00:00:00 -0500

A: Drinking diet soda—typically a sugar-free, artificially sweetened, carbonated beverage—is a better alternative for weight control than drinking high fructose corn syrup sweetened sodas, or “liquid calories” as I like to call them. That said, drinking excessive amounts of diet soda is not such a great idea for several reasons. First, those drinks will crowd out the healthier beverages such as plain water (everywhere you wanna be and always calorie-free!), or calcium and vitamin D-rich fat-free milk, or—for a nice antioxidant kick—try sparkling water with a dash of cranberry or pomegranate juice or—unsweetened iced tea with a squirt of fresh lemon.

Regarding weight loss, new research published in the International Journal of Obesity has found that diet sodas can be an effective tool to help people lose weight and maintain lost weight if they replace sugary beverages with diet sodas. The study showed that less consumption of sugar-sweetened beverages and increased consumption of artificially sweetened beverages was a common trend of successful dieters.

In terms of health, while there is no credible scientific evidence linking artificial sweeteners with cancer, many people do experience negative side effects from ingesting these sweeteners (such as headaches). Just to be on the safe side, I would recommend limiting intake of artificial sweeteners to a reasonable amount…such as one to two diet sodas a day for people who truly enjoy a soda now and then.

Fresh Vs. Frozen which is better?

Wed, 01 Sep 2010 00:00:00 -0500

We always hear that one of the best ways to take care of our health is to eat a wide variety of fresh fruits and vegetables. But what if you can’t always purchase the fresh stuff – whether due to cost, taste preferences, spoilage risk, items not being in-season or any other of several possible reasons? You can stop worrying about it. Most of the evidence suggests that frozen fruits and vegetables are just as good for you (if not better in some cases) than the fresh stuff.

Unless you are choosing fresh produce from a Farmer’s Market or your own backyard, chances are good that your produce was picked at least several days ago, likely not at its peak ripeness (otherwise it would spoil too quickly en route to the store), and with degradation of some of its nutritional value after picking and during transport. Once fresh fruits and vegetables are harvested, they undergo higher rates of respiration – a physiologic process in which plant starches and sugars are converted into carbon dioxide, water, and other by-products -- leading to moisture loss, reduced quality, and susceptibility to micro-organism spoilage. Refrigeration during transport helps to slow the deterioration, but still, by the time you eat a fresh vegetable that traveled across continents to reach your dinner table, a substantial amount of its nutritional value may be lost. You can help maximize nutritional value of your fresh produce by choosing locally-grown produce, refrigerating the fruits and veggies to help slow down nutrient losses, and steaming rather than boiling to minimize loss of water-soluble vitamins.

Produce destined for freezing is picked at its maximal ripeness, quickly frozen to a temperature that maximally retains its nutritional value and flavor, and kept frozen until it gets to the freezer in your local store. While there is some initial nutrient loss with the first steps in the freezing process – washing, peeling, and heat-based blanching (done for vegetables, but usually not fruits) -- the low temperature of freezing keeps the produce good for up to a year on average. Once you thaw and eat, you get the majority of the food’s original nutritional value. Be assured, if you love blueberries and all of their health benefits, for example, the frozen version is just as good as the fresh. And depending on how you cook or prepare the food, it may taste quite similar to its fresh counterpart.

The process is somewhat different for canned produce and in some cases your nutritional value may suffer. Similar to frozen, in the canning process, the produce is picked at its maximal ripeness, blanched (this time for longer duration and with somewhat increased nutrient loss for heat-sensitive compounds compared to frozen), and then canned. Oftentimes, sugary syrup or juice is added to canned fruit. Salt is added to many vegetables to help retain flavor and avoid spoilage. These additions can take a very healthy fruit or vegetable and make it much less desirable than its fresh or frozen counterpart. But without these additions, in general the nutritional value of canned fruits and vegetables is similar to fresh and frozen. For fruits, look for canned fruit that is “in its own juice.” For vegetables, check the sodium content on the nutritional label and aim for vegetables with “no added salt” and without added butter or cream sauces. Because the canned produce is maintained in an oxygen-free environment, canned foods can last for years (but be weary of dented or bulging cans).

By the time they are consumed, most fresh, frozen, and canned fruits and vegetables seem to be nutritionally similar. Each has the same fat, carbohydrate, and protein content as the pre-harvest fruit. While there is variable loss in water- and fat-soluble vitamins depending on the post-harvest processing method (see table 1), for the most part you can feel confident that frozen and canned (without additives) fruits and vegetables are just as good for you and your family as the fresh stuff. Ultimately, you might find that choosing a mix of fresh, frozen, and canned fruits and vegetables will help you and your family to more easily, inexpensively, and creatively enjoy the nine or more servings per day of fruits and vegetables recommended by the 2005 Dietary Guidelines without sacrificing nutritional value.

Table 1 (Summarized from Rickman, Barrett, and Bruhn, 2007).

Vitamin C – Vitamin C is sensitive to heat, light, and oxygen. If fresh produce is stored at the appropriate temperature and consumed in a relatively short period of time, then it is the best source of vitamin C. However, during prolonged storage, vitamin C degrades rapidly. It is also lost with blanching (though some fruits with ascorbic acid that undergo freezing may retain more vitamin C than even the fresh stuff). A large percentage of vitamin C is lost with the initial canning process.

B vitamins – Most B vitamins are sensitive to heat and light which leads to significant loss with blanching used in freezing and canning. Thus, fresh tends to be the best source.

Polyphenolic compounds – Water-soluble polyphenolic compounds, found primarily in the skins of peaches, pears and apples, are lower in products that are frozen or canned without the skin compared to fresh. But, if you keep the skin or if the juice is included, levels are as high or higher in canned versus fresh products.

Fat-soluble vitamin A and carotenoids and vitamin E – Little fat-soluble vitamin is lost in blanching so overall frozen and canned are just as good as fresh. Nutrient losses depend on the specific fruit or vegetable. For example, fresh green beans have more beta-carotene than frozen or canned. However, frozen peas have more beta-carotene than either fresh or canned. Canned tomatoes have the highest levels of beta-carotene and lycopene, most likely due to heat-induced release of the nutrient with blanching.

Mineral, fiber, carbohydrate, protein, and fat levels are similar in fresh, canned, and frozen fruits and vegetables.

Resources:

fruitsandveggiesmatter.gov

Rickman JC, Barrett DM, and Bruhn CM (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part I. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture, 87, 930-944.

Rickman JC, Barrett DM, and Bruhn CM (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part II. Vitamin A and carotenoids, vitamin E, minerals and fiber. Journal of the Science of Food and Agriculture, 87, 1185-1196.

Whole grain "white" bread?

Fri, 27 Aug 2010 00:00:00 -0500

Whole grain "white" bread?

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.

What is in a McNugget?

Tue, 17 Aug 2010 00:00:00 -0500

Once upon a time, back when Ray Kroc was still pushing milkshake machines, a hamburger and fries meant a wad of freshly ground chuck and a peeled, sliced, and fried potato. Now, these two iconic foods—like nearly everything we consume—has taken on a whole new meaning. Sadly, many of our favorite foods today (especially fast foods) weren’t merely crafted in kitchens, they were also designed and perfected in labs.

We uncovered the ugly truth in the course of our research for the Eat This, Not That! and new Cook This, Not That! series. What we found was not pretty. Before you mindlessly chew your way through another value meal, take these mini-mysteries (conveniently solved below) into account. Sometimes the truth is tough to swallow.

What’s in a Chicken McNugget?

You’d think that a breaded lump of chicken would be pretty simple. Mostly, it would contain bread and chicken. But the McNugget and its peers at other fast-food restaurants are much more complicated creatures than that. The “meat” in the McNugget alone contains seven ingredients, some of which are made up of yet more ingredients. (Nope, it’s not just chicken. It’s also such nonchicken-related stuff as water, wheat starch, dextrose, safflower oil, and sodium phosphates.) The “meat” also contains something called “autolyzed yeast extract.” Then add another 20 ingredients that make up the breading, and you have the industrial chemical—I mean, fast-food meal—called the McNugget. Still, McDonald’s is practically all-natural compared to Wendy’s Chicken Nuggets, with 30 ingredients, and Burger King Chicken Fries, with a whopping 35 ingredients.

Bonus tip: For the nutritional breakdown of each of these “chicken” meals, and thousands others, download the brand-new Eat This, Not That! iPhone App! It’s like having your own personal nutritionist always at your fingertips!

What’s in a Wendy’s Frosty?

Wendy’s Frosty requires 14 ingredients to create what traditional shakes achieve with only milk and ice cream. So what accounts for the double-digit ingredient list? Mostly a barrage of thickening agents that includes guar gum, cellulose gum, and carrageenan. And while that’s enough to disqualify it as a milk shake in our book, it’s nothing compared to the chemist’s list of ingredients in the restaurant’s new line of bulked-up Frankenfrosties. Check out the Coffee Toffee Twisted Frosty, for instance. It seems harmless enough; the only additions, after all, are “coffee syrup” and “coffee toffee pieces.” The problem is that those two additions collectively contain 25 extra ingredients, seven of which are sugars and three of which are oils. And get this: Rather than a classic syrup, the “coffee syrup” would more accurately be described as a blend of water, high-fructose corn syrup, and propylene glycol, a laxative chemical that’s used as an emulsifier in food and a filler in electronic cigarettes. Of all 10 ingredients it takes to make the syrup, coffee doesn’t show up until near the end, eight items down the list. Bonus tip: Not all restaurant desserts will detonate your diet. See which frozen treats made our popular list of The 39 Best Healthy Foods in America.

What’s in a Filet-O-Fish?

The world’s most famous fish sandwich begins as one of the ocean’s ugliest creatures. Filet-O-Fish, like many of the fish patties used by fast-food chains, is made predominantly from hoki, a gnarly, crazy-eyed fish found in the cold waters off the coast of New Zealand. In the past, McDonald’s has purchased up to 15 million pounds of hoki a year, each flaky fillet destined for a coat of batter, a bath of oil, a squirt of tartar, and a final resting place in a warm, squishy bun. But it seems the world’s appetite for this and other fried-fish sandwiches has proven too voracious, as New Zealand has been forced to cut the allowable catch over the years in order to keep the hoki population from collapsing. Don’t expect McDonald’s to scale down Filet-O-Fish output anytime soon, though; other whitefish like Alaskan pollock will likely fill in the gaps left by the hoki downturn. After all, once it’s battered and fried, do you really think you’ll know the difference? Bonus tip: About a quarter of your day's caloric consumption comes from what you drink. Defy that stat: Avoid the 20 Unhealthiest Drinks in America. You'll be shocked by this list.

What’s in my salami sandwich?

Salami, the mystery meat: Is it cow? Is it pig? Well, if you’re talking Genoa salami, like you’d get at Subway, then it’s both. Most salami is made from slaughterhouse leftovers that are gathered using “advanced meat recovery,” which sounds like a rehab center for vegans but is actually a mechanical process that strips the last remaining bits of muscle off the bone so nothing is wasted. It’s then processed using lactic acid, the waste product produced by bacteria in the meat. It both gives the salami its tangy flavor and cures it as well, making it an inhospitable place for other bacteria to grow. Add in a bunch of salt and spices—for a total of 15 ingredients in all—and you’ve got salami. But now that you know what’s in there, you might need to check yourself into an advanced meat recovery center.

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Twilight Star at Fitness Together Burbank

Fri, 13 Aug 2010 00:00:00 -0500

Obesity Battle

Mon, 09 Aug 2010 00:00:00 -0500

CDC: More people obese now than in 2007

The number of obese people in the United States has increased by 2.4 million since 2007, according to a CDC special report released Tuesday.

The report also says that 9 states – up from 3 in 2007 – now report obesity levels at 30 percent or higher (in 2000, no states were in that category). Not a single state has reached the 15 percent goal set in the CDC's "Healthy People 2010" initiative.

"Obesity is a major public health problem," said CDC Director, Dr. Thomas Frieden. "We need intensive and ongoing efforts to address obesity, or more people will get sick and die from the complications of obesity, such as heart disease, stroke, diabetes and cancer."

In addition to the added number of obese people, the report also explored the costs associated with obesity and related conditions.

"In 2008 dollars, medical costs associated with obesity were estimated at $147 billon," Frieden said. "That translates into medical costs for people who are obese that were $1,429 higher per person each year, compared to normal-weight individuals."

Frieden, and Dr. Bill Dietz, Director of CDC's Division of Nutrition and Physical Activity, went on to say that national programs like the Let's Move campaign and state programs that address health-related infrastructure are steps in the right direction.

"Obesity is a societal problem, and it will take a societal response," Frieden said.

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The good and bad of Drew Carey's 80lb weight loss

Wed, 04 Aug 2010 00:00:00 -0500

I always enjoyed the Drew Carey Show. I thought he and that tall skinny guy, Ryan Stiles were hilarious. Drew took over Bob Barker's place as host of the famed Price Is Right. Earlier this year he decided to lose the weight he's carried for so long. To date he has lost 80 pounds!

I'm going to breakdown the good parts of his program and then reveal his fatal flaw. Let's start with the GOOD. "I was sick of being fat on the camera." Believe it or not, this is good. If your current situation is not making you sick, then you're likely OK with it. Just because someone may need to lose weight or improve their fitness doesn't mean they want to.

A lot of times a heart attack, starting medication, or just a trip to the doctor can spur taking action. For Drew it was sick of being fat on camera. "I'm not diabetic anymore. No medication needed." Obviously good. Type II diabetes is growing more and more and it's controllable with diet and exercise. Drew has conquered this one. "I don't drink anything but water." Although not totally necessary, it's a good step. Alcohol, soda, energy drinks loaded with sugar will all slow down weight loss results.

"Lots of cardio...at least 45 minutes of cardio." The third leg of the 3 Legged Stool of Body Transformation. He doesn't mention anything about strength training, but I would guess he is doing some. But cardio is just as important. And he's certainly doing it. "(Losing weight) was easy because once you see the results, then you don't wanna stop."

There is no greater force than your own momentum. Once you get the ball rolling it picks up speed and gets faster and faster and faster. Soon you don't want to stop. And losing weight becomes a heckuva lot easier! He wants to lose weight so he can "be looking that great at 86" like his predecessor Bob Barker. "I'd love to be able to play with him (his stepson) without getting tired, enjoy my life and watch him grow." As I told a group of Enterprise employees I spoke to yesterday, you must start with goals, motivation, and commitment. Drew clearly has his 'reason why' down. He wants to see his stepson grow up, and live a healthy, enjoyable life.

Retiring with health problems is no way to grow old. There's no denying Drew is doing very well with his weight loss. But as I mentioned, there is a FATAL FLAW. Did you find it? "No carbs...not even a cracker. No bread at all. No pizza, nothing. No corn, no beans, no starches of any kind." If you guessed this was his fatal flaw, you guessed right. Whether he's doing Atkins, South Beach, or some new and cool Hollywood diet we don't even know about, he will soon fail. You can't expect to stay on a diet by eliminating one of the macro-nutirents(carbs, protein, and fat).

They are ALL essential. It's not about eliminating them but balancing and controlling them to support you and your exercise program. Mark my words, he will gain his weight back. I won't say how much or how long, but he will gain it back. That's my prediction. I imagine he goes to some good restaurants and dinner parties. And sooner or later his craving for a donut or carbohydrate treat will cause him to crack. And that will be the start of a slippery slope. It's just a matter of time. That doesn't discredit his hard work. I just hate to see people work so hard and invest so much with the wrong solution.

I hope you're not making the same fatal mistake. If you would like to see a real, tried and true, permanent way to lose weight and get in shape then request a consultation. If you're not ready to start but still want Healthy Lifestyle tips Follow us on Facebook. Have a great week!

What you should know for the Heat!

Tue, 03 Aug 2010 00:00:00 -0500

Heat exhaustion is one of the heat-related syndromes, which range in severity from mild heat cramps to heat exhaustion to potentially life-threatening heatstroke.

Signs and symptoms of heat exhaustion often begin suddenly, sometimes after excessive exercise, heavy perspiration, and inadequate fluid or salt intake. Signs and symptoms resemble those of shock and may include:

Feeling faint or dizzy
Nausea
Heavy sweating
Rapid, weak heartbeat
Low blood pressure
Cool, moist, pale skin
Low-grade fever
Heat cramps
Headache
Fatigue
Dark-colored urine

If you suspect heat exhaustion:

Get the person out of the sun and into a shady or air-conditioned location.
Lay the person down and elevate the legs and feet slightly.
Loosen or remove the person's clothing.
Have the person drink cool water or other nonalcoholic beverage without caffeine.
Cool the person by spraying or sponging him or her with cool water and fanning.
Monitor the person carefully. Heat exhaustion can quickly become heatstroke.

If fever greater than 102 F (38.9 C), fainting, confusion or seizures occur, call 911 or emergency medical help.

By Mayoclinic Staff

5 Mental Benefits of Exercise!

Fri, 30 Jul 2010 00:00:00 -0500

1. It reverses the detrimental effects of stress.Exercise boosts levels of soothing brain chemicals like serotonin, dopamine, and norepinephrine. Exercise may actually work on a cellular level to reverse stress's toll on your aging process.

2. It lifts depression. Sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants.

3. It improves learning. Exercise increases the level of brain chemicals called growth factors that help make new brain cells.

4. It builds self-esteem and improves body image. Even simply seeing fitness improvements, like running a faster mile or lifting more weight, can improve your self-esteem and body image.

5. It leaves you feeling euphoric. High-intensity exercise can leave you with a feeling of euphoria.

Try running, biking, or swimming as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again. Further, a new study by researchers at Northwestern University's Feinberg School of Medicine in Chicago have revealed impressive insights into why exercise is so good for your brain. In short, it appears that exercise lowers the activity of bone-morphogenetic protein or BMP, which slows the production of new brain cells. At the same time, exercise increases Noggin, a brain protein that acts as a BMP antagonist. According to NYTimes.com: "The more Noggin in your brain, the less BMP activity exists and the more stem cell divisions and neurogenesis [production of new brain cells] you experience."

Monitoring Heart Rate: Fitness Tip!

Thu, 29 Jul 2010 00:00:00 -0500

Monitoring Heart Rate

Monitoring your heart rate during exercise is something that your personal trainer suggested, or it might be something that you're interested in starting up. The main reason that most people monitor their heart rate during exercise (other than curiosity) is because they are trying to work up to and maintain their target heart rate.

If you don't ever reach your target heart rate in a workout, you're missing out on the health benefits of strengthening your cardiovascular system, and if you're sustaining rates higher than your target, you run the risk of over-tasking and injuring yourself. Calculating your target heart rate and discussing your fitness goals with your trainer is the best way to make sure that you're on an exercise program that will meet your cardiovascular health goals.

Staying within 50-80% of your maximum heart rate is the only way to insure that you are getting just the right amount of exercise. While your heart rate is determined by taking your pulse, here is an easy way to gauge where you are- if you can walk and talk at the same time, you aren't overdoing it. If you can sing while maintaining your level of exercise, it's time to kick it up a notch!

Check out what training in the proper heart rate zone will do

Roy Loses 30lbs in 3 months!

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Tips in Obesity Battle; Okmulgee Daily Times Article

Mon, 26 Jul 2010 00:00:00 -0500

Aaron Henson offers tips

in ‘battle against obesity’

Local man busy teaching fitness at 2 sites in Tulsa

A recent study finds Oklahoma ranks 6th in the nation for obese adults; 30% of adults in the sooner state are classified as obese. Being overweight is something that many have learned to live with and accept as part of life. To some how the weigh in the scale is something that varies as frequently as the weather in Green Country. They go from one fad diet to another, from this pill to that as part of a vicious cycle of weight loss and gain.

With 4.5 years experience and helping hundreds loss unwanted pounds and more importantly sustain the weight loss long term, Aaron has several tips that can help you have to cinch up the belt a notch or two. Aaron grew up in Okmulgee and graduated from Preston High School in 1997. He played college basketball at Carl Albert State College, and Oklahoma Wesleyan University. In college, he began to study weight training to improve in basketball. He obtained an Assoc degree in Health, Physical Education and Recreation from Carl Albert and then a Bachelors in Business Admin from OWU. He and his wife Bethany now own’s and operates 2 Fitness Together Franchises in Tulsa.

Fitness Together is the nation’s leader in personal training and offers sport specific training, weight loss, and nutritional counseling. He has worked with clients ranging from 12-85 years of age. The following are some excellent tips from Aaron:

•Set realistic goals! Wanting to lose 30 lbs before your class reunion next month isn’t realistic. A weight loss goal of 1-2 lbs per week is more obtainable. Remember slow and steady wins the race! I know on the Biggest Loser sometimes they lose 15-20 lbs a week. They also exercise 5-6 hours a day, have personal chefs and no work, or family obligations during the show. I’m going to guess that you don’t have these luxuries.

• Calories Burned vs. Calories Consumed! I like to tell my clients, no matter how wonderful your trainer is, if you aren’t burning more calories than you are consuming you will never lose weight. Journaling calories is essential and is now easier than ever with Iphone programs like Loseit, and Dailyburn. Most people want to be at a calorie deficit of 5 to 7 hundred calories daily. Remember 3500 calories equal 1 lb. You don’t want to eat to few calories either, this causes muscle loss, which slows metabolism an increases the chances of gaining the weight back. Make it fun! Whatever exercise regime you undertake, try to find something you enjoy! Me and my staff try to make our time with our clients the highlight of their day! All in good fun, I often give out what I call a Golden Kleenex award to the client that might whine a little that day. I must give credit were credit is due the idea for the award came from legendary Okmulgee high English Teacher /Tennis Coach Frank Taylor. If it isn’t fun odds are you won’t continue for long.

• No Pain No Gain! Well not exactly, nothing you do should cause discomfort in your joints, but a certain level of discomfort in muscles and heavier breathing should be achieved with each workout. A little muscle soreness the next day is to be expected also. Coach Tom Condict used to say “you have to be uncomfortable sometimes to be comfortable” I will admit as a Freshman Bulldog during two-a-days I had no idea what this meant and was just wanting him to huddle us up and end practice! Clients often tell me they love nothing more than the feeling they have after a workout: how alert and focused they become, Now almost 20 years later it makes perfect sense.

-Source: 2010 “F as in Fat: How Obesity

Threatens America’s Future” report by Trust for America’s Healthland the Robert Wood Johnson Foundation --- For more information, contact Aaron Henson at the following Fitness Together sites:

81st Memorial - 392-5370 61st Yale - 551-6799

www.fitnesstogethertulsa.com

Probiotics, What are they? Do I need them?

Thu, 22 Jul 2010 00:00:00 -0500

Probiotics are live, “healthy” bacteria that are added to the diet and function to promote better health. They reside in the colon. Common names of these “friendly” bacteria are Lactobacilli and Bifidobacteria (this strain of healthy bacteria is included in Dannon Activia yogurt).

Why is it good for your health to increase the number of these bacteria? Probiotics ingested in the diet:

Overpower bad disease-causing bacteria.
Help boost the body’s immune system.
Help the body absorb vitamins and minerals and increase the body’s internal production of B vitamins.
May help bone health by increasing the absorption of calcium and the ability of the bones to absorb calcium.
Decrease diarrhea and diaper rash in babies.
May improve constipation in the elderly.
May reduce the conversion of bile into carcinogenic substances (decreasing risk of colon cancer).

Bottom line: Probiotics are the good kind of bacteria, and promote health, so eat them to boost your gut's friendly bacteria count!

Muscle VS. Fat

Thu, 22 Jul 2010 00:00:00 -0500

1lb Muscle (Red) VS. 1lb Fat (Yellow)

Remember that it is not really pounds you want to lose, but fat. You want to lose fat and gain lean muscle tissue. People often say that muscle weighs more than fat, but that is a misstatement. Muscle is actually more dense than fat, so a pound of muscle takes up less space than fat(see above Picture). Another way to look at fat versus muscle is that a cubic inch of muscle will weigh more than a cubic inch of fat. Muscle is about 18 percent more dense than fat.

Using weight to determine the health of our bodies or our fitness level is not really accurate. What you want to measure is your body fat percentage, and you can do so with a scale designed for that purpose, or have it measured by a personal trainer. Mention this article and request a Free body Fat Screening at Fitness Together

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

Tue, 20 Jul 2010 00:00:00 -0500

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

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.

Click Here for a Free Consultation at 81st Memorial location

Click Here for a Free Consultation at 61st Yale location

by Dr. Janet Bond Brill

Try This For Breakfast

Mon, 19 Jul 2010 00:00:00 -0500

Yield: 12 pancakes (serving size: 2 pancakes)

Ingredients

1 cup 100% whole wheat flour
½ cup old-fashioned oat flakes, ground
¼ cup ground flaxseeds
¼ cup finely chopped walnuts
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon kosher salt
1 ¼ cups light soy milk
¼ cup pure maple syrup
1 large egg white
Powdered sugar, optional
Pancake syrup, optional

Directions

Serve warm, sprinkled with fresh berries, a touch of warm Vermont maple syrup and fat-free whipped topping for a real Sunday morning treat (for you and your arteries!).

Combine dry ingredients in a medium bowl to blend.
Separately combine soy milk maple syrup, and egg white in another medium bowl.
Add soymilk mixture to dry ingredients and whisk just until incorporated.

Coat a large fry pan with non-stick cooking spray. Heat pan over medium heat. Spoon in four circular pancakes about ¼ cup each. Cook until batter bubbles then flip with a spatula. Use more cooking spray when necessary. Remove from pan when golden brown in color. Sprinkle lightly with powdered sugar; add whipped topping and syrup to taste, garnish with fresh berries.

Nutritional Information Per Serving (2 pancakes):
Food weight: 2.5, Calories: 234, Fat: 16 g, Saturated fat: 0 g, Omega-3 ALA: 1.4 g, Cholesterol: 0 mg, Sodium: 440 mg, Carbohydrate: 35 g, Dietary Fiber: 7 g, Sugars: 11 g, Protein: 9 g

Recipe: Barbecue Chicken Burritos

Sat, 17 Jul 2010 00:00:00 -0500

Barbecued Chicken Burritos

4 servings, 1 wrap each

Ingredients

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

Preparation

Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Nutrition

Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrates; 33 g protein; 5 g fiber; 579 mg sodium; 39 mg potassium.

Fitness Myths Busted!

Fri, 16 Jul 2010 00:00:00 -0500

Top 9 Fitness Myths -- Busted!

Think you know the facts about getting fit? You may be surprised to learn how many are really fiction.

By Colette Bouchez
WebMD Feature

Reviewed by Brunilda Nazario, MD

It's easy to fall into the trap: A workout buddy passes along an exercise tip, and then you pass it on to several folks you know. Your kid’s coach gives you advice, and sure enough you hear the same thing from several other parents. So you figure it must be true. But experts say that in the world of fitness, myths and half-truths abound – and some of them may be keeping you and your family from getting the best and safest workout.

"Some myths are just harmless half-truths, but many others can actually be harmful," says professional triathlete and personal coach Eric Harr, author of The Portable Personal Trainer. "They can cause frustration in working out and sometimes even lead to injury," he notes.

One reason myths get started, says Harr, is that we all react to exercise a little differently. So what's true for one person may not be true for another.

"In this sense you sometimes have to find your own 'exercise truths' – the things that are true for you," says Harr.

That said, experts say there are also some fitness myths that just need busting, and the sooner the better!

To help put you and your family on the path to a healthier, safer, and more enjoyable workout, WebMD got the lowdown from several top experts on what's true and what's not when it comes to exercise tips.

Fitness Myth No. 1: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.

"Running is a great workout, but it can impact the knees -- and since it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt," says Todd Schlifstein, DO, a clinical instructor at New York University Medical Center's Rusk Institute.

The best way to reduce knee impact, says Schlifstein, is to vary your workout.

"If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you'll be able to run for many more years," says Schlifstein.

Fitness Myth No. 2: Doing crunches or working on an "ab machine" will get rid of belly fat.

Don't believe everything you hear on those late-night infomercials! Harr says that while an ab-crunching device might "help strengthen the muscles around your midsection and improve your posture," being able to "see" your abdominal muscles has to do with your overall percentage of body fat. If you don't lose the belly fat, he says, you won't see the ab muscles.

But can doing ab crunches help you to lose that belly fat? Experts say no.

"You can’t pick and choose areas where you’d like to burn fat," says Phil Tyne, director of the fitness center at the Baylor Tom Landry Health & Wellness Center in Dallas. So crunches aren't going to target weight loss in that area.

"In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content," including the area around your midsection, he says.

Fitness Myth No. 3: An aerobic workout will boost your metabolism for hours after you stop working out.

This statement is actually true -- but the calorie burn is probably not nearly as much as you think!

Harr says that while your metabolism will continue to burn at a slightly higher rate after you finish an aerobic workout, the amount is not statistically significant. In fact, it allows you to burn only about 20 extra calories for the day. While there's a little bit more of a metabolic boost after strength training, he says, it's still marginal.

"It doesn't really count towards your caloric burn," he says.

Fitness Myth No. 4: Swimming is a great weight loss activity.

While swimming is great for increasing lung capacity, toning muscles, and even helping to burn off excess tension, Harr says the surprising truth is that unless you are swimming for hours a day, it may not help you lose much weight.

"Because the buoyancy of the water is supporting your body, you're not working as hard as it would if, say, you were moving on your own steam -- like you do when you run," says Harr.

Further, he says, it's not uncommon to feel ravenous when you come out of the water.

"It may actually cause you to eat more than you normally would, so it can make it harder to stay with an eating plan," he says.

Fitness Myth No. 5: Yoga can help with all sorts of back pain.

The truth is that yoga can help with back pain, but it's not equally good for all types.

"If your back pain is muscle-related, then yes, the yoga stretches and some of the positions can help. It can also help build a stronger core, which for many people is the answer to lower back pain," says Schlifstein.

But if your back problems are related other problems (such as a ruptured disc) yoga is not likely to help, he says. What's more, it could actually irritate the injury and cause you more pain.

If you do have back pain, get your doctor's OK before starting any type of exercise program.

Fitness Myth No. 6: If you're not working up a sweat, you're not working hard enough.

"Sweating is not necessarily an indicator of exertion," says Tyne. "Sweating is your body’s way of cooling itself."

It's possible to burn a significant number of calories without breaking a sweat: Try taking a walk or doing some light weight training.

Fitness Myth No. 7: As long as you feel OK when you're working out, you're probably not overdoing it.

One of the biggest mistakes people tend to make when starting or returning to an exercise program is doing too much too soon. The reason we do that, says Schlifstein, is because we feel OK while we are working out.

"You don't really feel the overdoing it part until a day or two later," he says.

No matter how good you feel when you return to an activity after an absence, Schlifstein says you should never try to duplicate how much or how hard you worked in the past. Even if you don't feel it at the moment, you'll feel it in time, he says -- and it could take you back out of the game again.

Fitness Myth No. 8: Machines are a safer way to exercise because you're doing it right every time.

Although it may seem as if an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that's only true if the machine is properly adjusted for your weight and height, experts say.

"Unless you have a coach or a trainer or someone figure out what is the right setting for you, you can make just as many mistakes in form and function, and have just as high a risk of injury, on a machine as if you work out with free weights or do any other type of nonmachine workout," says Schlifstein.

Fitness Myth No. 9: When it comes to working out, you've got to feel some pain if you're going to gain any benefits.

Of all the fitness rumors ever to have surfaced, experts agree that the "no pain-no gain" holds the most potential for harm.

While you should expect to have some degree of soreness a day or two after working out, Schlifstein says, that's very different from feeling pain while you are working out.

"A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury," he says.

As for "working through the pain," experts don't advise it. They say that if it hurts, stop, rest, and see if the pain goes away. If it doesn't go away, or if it begins again or increases after you start to work out, Schlifstein says, see a doctor.

SOURCES: Eric Harr, professional triathlete; personal coach; fitness journalist, CBS Morning News; author, The Portable Personal Trainer, San Francisco. Todd Schlifstein, DO, clinical instructor, NYU Medical Center's Rusk Institute, New York. Phil Tyne, director, Baylor Tom Landry Health & Wellness Center, Dallas.

HCG Worthless As Weight Loss Aid

Thu, 15 Jul 2010 00:00:00 -0500

Human chorionic gonadotrophin (HCG) is a hormone found in the urine of pregnant women. More than 50 years ago, Dr. Albert T. Simeons, a British-born physician, contended that HCG injections would enable dieters to subsist comfortably on a 500-calorie-a-day diet. He claimed that HCG would mobilize stored fat; suppress appetite; and redistribute fat from the waist, hips, and thighs [1]. There is no scientific evidence to support these claims [2-13]. Moreover, a 500-calorie (semi-starvation) diet is likely to result in loss of protein from vital organs, and HCG can cause other adverse effects. Gabe Mirkin, M.D., has noted:

At one time, HCG was the most widespread obesity medication administered in the United States. Some doctors liked it because it assured them of a steady clientele. Patients had to come in once a week for an injection [14].

HCH is also marketed in sublingual (under the tongue) form. No scientific tests of sublingual HCG have been published, but it is safe to assume that it would be no more effective than injected HCG.

In 2009, the American Society of Bariatric Physicians issued a position statement which stated:

Numerous clinical trials have shown HCG to be ineffectual in producing weight loss. HCG
injections can induce a slight increase in muscle mass in androgen-deficient males. The diet used
in the Simeons method provides a lower protein intake than is advisable in view of current
knowledge and practice. There are few medical literature reports favorable to the Simeons
method; the overwhelming majority of medical reports are critical of it. Physicians employing
either the HCG or the diet recommended by Simeons may expose themselves to criticism from
other physicians, from insurers, or from government bodies [15].

Government Regulation

In 1976, the FTC ordered the Simeon Management Corporation, Simeon Weight Clinics Foundation, Bariatrics Management Corporation, C.M. Norcal, Inc., and HCG Weight Clinics Foundation and their officers to stop claiming that their HCG-based programs were safe, effective, and/or approved by the FDA for weight-control. Although the order did not stop the clinics from using HCG, it required that patients who contract for the treatment be informed in writing that:

THESE WEIGHT REDUCTION TREATMENTS INCLUDE THE INJECTION OF HCG, A DRUG WHICH HAS NOT BEEN APPROVED BY THE FOOD AND DRUG ADMINISTRATION AS SAFE AND EFFECTIVE IN THE TREATMENT OF OBSITY OR WEIGHT CONTROL. THERE IS NO SUBSTANTIAL EVIDENCE THAT HCG INCEASES WEIGHT LOSS BEYOND THAT RESULTING FROM CALORIC RESTRICTION, THAT IT CAUSES A MORE ATTRACTIVE OR "NORMAL" DISTRIBUTION OF FAT, OR THAT IT DECREASES THE HUNGER AND DISCOMFORT ASSOCIATED WITH CALORIE-RESTRICTIVE DIETS [16].

Since 1975, the FDA has required labeling and advertising of HCG to state:

HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or "normal" distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.

Promotion By Kevin Trudeau

Negative studies and government action reduced the use of HGC injections for weight control close to zero. However, promotion by infomercial king Kevin Trudeau has caused their use to increase. His 2007 book, The Weight Loss Cure They Don't Want You to Know About, claims that "an absolute cure for obesity was discovered almost fifty years ago" but was "suppressed" by the AMA, the FDA, and "other medical establishments throughout the world." Trudeau further claims that until now, "this miracle weight loss breakthrough has been hidden from the public so that drug companies can make billions of dollars selling their expensive drug treatments and surgical procedures for obesity." The alleged cure consists of HCG injections plus 50 to 60 required and recommended do's and don'ts [16].

In 2007, the FTC charged Kevin Trudeau with violating a court order by misrepresenting the contents of the book [17]. In infomercials, Trudeau falsely claimed that the book's weight-loss plan is easy to do, can be done at home, and ultimately allows readers to eat whatever they want. Previous FTC action had led to a court order banning from using infomercials to sell any product, service, or program except for books and other publications The order specified that he not misrepresent the content of the books. In 2008, the Court ruled that Trudeau had violated the previous order and ordered him to pay more than $37 million.

References

Simeons ATW. The action of chorionic gonadotrophin in the obese. Lancet 2:946-947, 1954.
Asher WL, Harper HW. Effect of human chorionic gonadotrophin on weight loss, hunger and feeling of well-being. American Journal of Clinical Nutrition 26:211–218, 1973.
Bosch B and others. Human chorionic gonadotrophin and weight loss. A double-blind, placebo-controlled trial. South African Medical Journal 77:185–189, 1990.
Carne S. The action of chorionic gonadotrophin in the obese. Lancet 2:1282–1284, 1961.
Craig LS and others. Chorionic gonadotrophin in the treatment of obese women. American Journal of Clinical Nutrition 12:230–234, 1963.
Frank BW. The use of chorionic gonadotrophin hormone in the treatment of obesity. A double-blind study. American Journal of Clinical Nutrition 14:133–136, 1964.
Greenway FL, Bray GA. Human Chorionic Gonadotrophin (HCG) in the treatment of obesity: a critical assessment of the Simeons method. West Journal of Medicine 127:461–463, 1977.
Shetty KR, Kalkhoff RK. Human chorionic gonadotrophin (HCG) treatment of obesity. Archives of Internal Medicine 137:151-155, 1977.
Lebon P. Treatment of overweight patients with chorionic gonadotrophin: follow-up study. Journal of the American Geriatric Society 14:116–125, 1966.
Lijesen GK and others. The effect of human chorionic gonadotrophin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria-based meta-analysis. British Journal of Clinical Pharmacology 49:237–243, 1995.
Miller R, Schneiderman LJ. A clinical study of the use of human chorionic gonadotrophin in weight reduction. Journal of Family Practice 4:445–448, 1977.
Stein MR and others. Ineffectiveness of human chorionic gonadotrophin in weight reduction: a double-blind study. American Journal of Clinical Nutrition 29:940–948, 1976.
Young RL and others. Chorionic gonadotrophin in weight control. A double-blind crossover study. JAMA 236:2495–2497, 1976.
Mirkin G. Getting Thin. Boston: Little Brown & Co., 1983.
American College of Bariatric Physicians. Position statement: Use of HCG in the treatment of obesity. Approved Dec 2009.
In the matter of Simeon Management Corporation et al. Order, opinion etc., in regard to alleged violation of Secs. 5 and 12 of the Federal Trade Commission Act. Docket 8996. Complaint, Oct 15, 1974. Final Order April 29, 1976.
Trudeau K. The Weight Loss Cure They Don't Want You to Know About. Alliance Publishing, 2007.
FTC: Marketer Kevin Trudeau violated prior court order. FTC news release, Sept 14, 2007.

This article was revised on May 10, 2010.

Student Athlete Training Available!

Mon, 12 Jul 2010 00:00:00 -0500

Are you an athlete that needs to be quicker, stronger, and Faster?

At Fitness Together we have personalized training suites and experienced trainers to give you an edge, through proper resistance training and nutrition!

Our staff has competive experience in the following sports: Baseball, Basketball, Football, Soccer, Tennis, Track and Swimming

Several Trainers also competed at the College Level

We offer one-on-one training and buddy training

Buddy Training: Both athletes must be at comparable fitness levels and have comparable goals, training with a buddy shares cost and brings out competition with you and your buddy!

Follow Us On Facebook for Daily Fitness Tips and Inspiration

www.facebook.com/fitnesstogethertulsa

How to Choose The Right Personal Trainer for You!

Mon, 05 Jul 2010 00:00:00 -0500

How to Choose the Right Personal Trainer for You

This is a big decision! Choosing the best personal trainer for you is ... well, personal. To get the most from your personal training sessions and the program your trainer creates for you, it’s essential to know what to ask and how to decipher whether your trainer is a good fit for you before you commit to a program with him or her. Start with this guide to the three most important things to ask before embarking on a fitness path with a new personal trainer.

1. Certification

This is not so much about which certifications the trainer holds as it is about making sure they’re certified by a nationally recognized organization. You should ask to see their certificate and look for acronyms including any of the following:

NSCA – National Strength & Conditioning Association
ACSM – American College of Sports Medicine
NASM – National Academy of Sports Medicine
ACE – American Council on Exercise
ISSA – International Sports Sciences Association

2. Why you want a personal trainer

If your biggest reason for seeking out a trainer is to get the results you haven’t been able to achieve on your own, ask the trainer questions about how he or she will push you safely to improve your health and fitness condition.

Do you mainly need someone to hold you accountable? “This is one of the biggest reasons people go to personal trainers,” says Aaron Henson owner/operator of the Tulsa Fitness Togethers. Ask the trainer about the most challenging experiences he or she has had with “slackers” or clients who lose their motivation, and listen for insight into how they handle difficult, emotionally charged situations.

Be brutally honest with yourself here. Picture how you’ll feel and act when challenged or outside your comfort zone, and think about the communication styles you respond best to in that sort of situation.

Some people like the in-your-face yelling and screaming style and find it motivating, while others thrive more on positive reinforcement or a trainer who’s just super energetic and excited that they’re there.

If you have a very negative idea of what exercise is all about that’s a very different perspective from someone coming in and saying, ‘I want you to kick my butt.’ A personal trainer needs to know when to be nurturing, when to be tough, when to listen — and mold his or her approach to the personality of each individual client.

3. Whether they have practical experience with your situation

Ask the trainer how they’ve helped other people with the same type of injury, health condition or other special situation you’re in. While training and certifications are important, experience with your situation will help your trainer better tailor your workout to your unique needs. For example, they may need to modify certain types of exercises to protect and strengthen a traumatized or vulnerable area of your body, or take a heart condition into account when structuring your cardio regimen.

It’s about the trainer’s practical knowledge. If you have a knee issue, make sure the trainer has the knowledge to help you protect that knee.

4. What kind of nutrition training does the trainer have?

Look for a trainer who’s received instruction from a credentialed nutritionist in strategies to help clients improve their eating habits.

Multiple studies show that including dietary change into a weight loss program can produce two to three times greater weight loss than programs focused on exercise alone. Bonus: the same studies also show that changes in one’s (diet or exercise habits) can help promote changes in the other, especially among women.

Look for a package deal that includes both fitness coaching and nutritional guidelines tailored specifically for you, and you’re far more likely to achieve your goals.

Need new motivation and better results? We specialize in developing GREAT trainers and matching them to your specific goals, preferences and priorities. Every Fitness Together trainer is nationally certified first, then completes our rigorous proprietary certification program that focuses on practical knowledge, client interaction and presence.

Every trainer also completes Nutrition Together training with a registered dietitian, and our personal training programs include a customized eating plan to help you maximize the benefit of your workout program. Ask us anytime about a free, no-obligation consultation and see the difference our one-on-one Fitness Together approach can make for you.

It’s a Beautiful Day for a Strength Workout

Tue, 01 Jun 2010 00:00:00 -0500

It’s a Beautiful Day for a Strength Workout

As warmer temps invite you outside more for summer 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 this summer with the helpful tips in this Q&A with certified personal trainer and Owner Operator of Fitness Together – location/s, Owner first and last name.

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

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 392-5370 to set an appointment.

Consult a doctor before beginning any new fitness program.

3 Ways to Kick the Habit ... Of Skipping Workouts

Tue, 18 May 2010 00:00:00 -0500

3 Ways to Kick the Habit ... of Skipping Workouts

Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

Keep your eye on the prize.
You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!
Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.
Use the power of a pro to keep you on track.
You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

Bikes For Tykes Special

Tue, 04 May 2010 00:00:00 -0500

Get in Shape and Give a Tyke a Bike!

Sun, 02 May 2010 00:00:00 -0500

Fitness Together has Teamed up with Bikes For Tykes

Bikes For Tykes Package

8 Personal Training Sessions
1 Customized Meal Plan
1 Initial Fitness Assesment
1 Month Cardio Room Access
All for only $359

Every Package sold will provide one Bike and Bike Helmet to a Kid in need

A great way get in shape and contribute to a worthy cause

click Here to get started!

* Limited Number of Packages available
* 1st time clients only

How To Stay Motivated

Tue, 13 Apr 2010 00:00:00 -0500

Keeping Motivated

The motivation and accountability that having a personal trainer provides is invaluable for many people. Not only do you have company along your journey, but there is somebody there to guide you and cheer you on as you work towards a common goal. You should not, however, rely upon your personal trainer to keep you going. Bring your own motivation to the table, and you'll both be amazed at how much more quickly your goals are met.

Having trouble with motivation:

Talk to your trainer about your frustrations and listen to what they have to say

Set short-term goals for yourself

Reward yourself for your achievements

Focus on what you've accomplished, not what you're still struggling with

Write yourself a positive daily affirmation and tape it to your mirror. Whenever you see the note, say your affirmation out loud.

Call us For A Free Consultation Today

61st Yale 551-6799

81st Memorial 392-5370

www.fitnesstogethertulsa.com

April Newsletter

Thu, 01 Apr 2010 00:00:00 -0500

Contact Us

Aaron Henson

(918) 392-5370

Website

Low Fat Lunch: Avacado Pocket Sandwiches

Avocado salad made with cucumber, carrots, cauliflower, and mushrooms is a tasty filling for pita bread, and makes for a low fat, high energy lunch.

Prep Time: 20 minutes

Ingredients:

1 avocado, halved and peeled

1/2 cup chopped cucumber

1/2 cup chopped carrot

1/2 cup chopped cauliflower

1/2 cup sliced mushrooms

1/2 cup cubed low-fat Monterey Jack cheese

1/4 cup low-fat Italian dressing

4 whole wheat pita pockets

1 teaspoon lemon juice

1/2 cup chopped tomato

Preparation:
1. Dice half the avocado. Reserve other half.

2. Gently toss diced avocado, cucumber, carrot, cauliflower, mushrooms, and cheese with Italian dressing.

3. Slit pita breads and separate halfway around by pulling edges apart to form a pocket. Fill each with 1/4 of the mixture.

4. Mash remaining avocado with fork and stir in lemon juice and tomato. Spoon into each sandwich.

Yield: 4 pocket sandwiches

Balance Ball Tips & Tricks

The balance ball presents endless exercise possibilities. Here are a few that concentrate on the abs, the back, and the buttocks:

The Ab Roll
Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining your back. Push the elbows into the ball and
squeeze the abs to pull the body back to start. Avoid this move if you have back problems.

The Back Extender
Facing the ball, position the ball under your hips and lower torso with the knees straight or bent. With hands behind your head or back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your head, neck, shoulders, and back are in alignment, and your abs are pulled in. Be careful not to hyper-extend your back.

Glute Lift
Lie on the ball with the head, neck, and shoulders supported, knees bent, and the body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze your buttocks, raising your hips until your body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels

Post Workout Routines for Relaxation
You've just finished a vigorous workout--whether it was a 5-mile jog around the lake or an afternoon at the gym. Now, it's time to refuel, relax, and rejuvenate.

Need some ideas for a pleasurable post-workout recovery session that doesn't involve flopping down on the couch? Well, if you're already at the gym, take advantage of the sauna and steam room, or even massage services, if they're offered. If you're at home, draw yourself a warm bath with aromatherapy oils (lavender for relaxation and peppermint for muscle fatigue) to help relieve any soreness. You could even light a candle and play some soft music for the ultimate calming experience.

Make yourself a refreshing fruit smoothie to put some calories back into your body and help your muscles recover after a workout. If you're really sore, put some ice cubes into a freezer bag, wrap that in a dry towel, and apply to sore areas for a few minutes at a time.

Another way to prevent soreness the next day is to grab a yoga mat and do a nice slow stretch before going to bed. This will help you have a more restful sleep, in addition to reducing soreness. You may also want to try some deep breathing or meditation exercises to help you settle into a state of complete mental relaxation, which will in turn help your body to relax.

Muscle Building Tips

Are you ready to get serious about building your muscles? Here are 8 tips involving diet, exercise, and lifestyle habits that are important if you want to reach an anabolic state:

Eat five to six small meals a day. Your body needs calories for energy and effective workouts. By eating smaller meals more often, your caloric intake will be just above your caloric expenditure, putting you in an anabolic state.

Consume plenty of protein, and enough carbohydrates to fuel exercise.

Consume healthy fats, or foods high in Omega-3 fatty acids. Avocados, salmon, olive oil, walnuts, flax seeds, pecans, almonds, and pumpkin are all good examples.

Eat a good pre-workout meal consisting of slow-burning carbohydrates like whole-grain pasta or rice, and a serving of protein.

Eat a good post-workout meal to refuel your body--it should consist of fast-burning carbohydrates and protein.

Drink plenty of water--all day, every day. Sodas, coffee, juices, and Gatorade are no substitutes for the most important nutrient of all!

Take a multi-vitamin.

Allow your mind and body plenty of rest and recovery time. Take one or two days off per week from working out.

Advantages of Hiring a Personal Trainer

Are you motivated to get in shape? Do you want to get toned or bulk up? Are you recovering from an injury but still need to exercise? Do you want to improve your athletic performance? If you answered "yes" to any of these questions, then you have adequate reasoning to hire a personal trainer. While you can certainly accomplish all of these goals on your own, there are some advantages to having a personal trainer that might improve the quality of your fitness regimen.

Personal trainers usually give you:

A fitness evaluation. This is a series of agility tests, including cardiovascular, flexibility, muscle strength and endurance. The evaluation will help the trainer determine what kind of shape you are in, and how he or she needs to design your workout program. Your trainer should ask about your health history, medications, and experience with exercise.

A personalized exercise program designed specifically for you. There is no one-size-fits-all approach to fitness training. Each person's needs and goals are different, and a personal trainer will custom design a plan that acknowledges both the shape you're in and the shape you want to be in.

Supervised exercise. A personal trainer will give you one-on-one, undivided attention to make sure you are sticking to your program, using proper form and technique, and that you are getting the most out of your workout without getting injured. The benefits of your program will be explained to you and your trainer will recognize when you've reached certain milestones.

Motivation. There's nothing like having a trainer give you words of encouragement throughout your workout. This helps with the mental part of getting in shape--attitude is everything! If you don't think you can do it, then you won't.

Expertise. Good personal trainers are experts in the field of exercise, nutrition, and motivation. They are there to give you advice that extends beyond your time with them. Listen to what they have to say about dieting and lifestyle modifications--a good personal trainer is a fountain of knowledge! Interested in a Complimentary Consultation to see if Fitness Together is right for You?

Call 392-5370 For 81st Memorial or Click Here

Call 551-6799 For 61st Yale or Click Here

Prenatal workouts: Dos & Don'ts

Exercise is an important part of staying healthy during your pregnancy. Here are some tips:

DO:

Snack first. About 30 minutes to an hour before you start your exercise, eat high-energy foods such as a fruit smoothie, cereal, banana, or bran muffin.

Warm up and cool down. Take about 10 minutes to warm up before you exercise and another 10 minutes to cool down afterward.

Wear an athletic bra that will provide good support for your changing body, to avoid any additional pain and tenderness.

Wear breathable clothing that will keep you and your baby from getting too hot. Try pairing cotton shorts with an oversize T-shirt.

Also make sure to wear supportive, comfortable shoes.

Match the exercise to your body. Exercise is good for you, as long as you take into account the current condition of your body.

Stop if you feel tired, dizzy, or nauseous. Listen to your body. If it wants to quit, then quit.

Drink plenty of water. Drink two glasses of water about an hour before you exercise, then a glass halfway through your workout, and another glass when you're finished.

Get your doctor's permission.

DON'T:

Exercise if you become short of breath. You should be able to carry on a conversation throughout your workout. If you're unable to speak because you're gasping for air, then you're working too hard.

Exercise in extreme heat or humidity. Even a good sweat may not be able to cool your body sufficiently. If you elevate the temperature inside your body, it could endanger baby.

Use a hot tub or sauna. The high temperatures can raise your core temperature, which puts your baby at risk.

Exercise while lying on your back after your third month. Your uterus and baby can press down on major blood vessels, dangerously lowering your blood pressure.

Contact Us

Aaron Henson

(918) 392-5370

Website

Fitness Together • 7939 s memorial dr • tulsa • OK • 74133

Morning Mobility Stretches

Tue, 23 Mar 2010 00:00:00 -0500

Morning Mobility Stretches

Flexibility and mobility in your joints is desirable for the long-term, so the best thing that you can do is make sure that you are beginning each day with a few gentle stretches. These stretches will help your body shift into wakefulness gently, and will allow your joints and muscles to warm up before you're up and about. Eliminate morning stiffness, get your blood moving, and wake up happy with this routine:

When you first wake up, lie on your back and stretch all four limbs out. Yawn if you can. Wiggle around a little and do whatever stretches feel natural to your body.

Roll onto your stomach and push back into child's pose with your arms extended in front of you. Take a few deep breaths here.

Push up onto all fours and stretch your back- yoga calls these cat-cow stretches. Inhale arching your back and exhale while rounding your back upwards.

Sit on the edge of your bed and roll your wrists and ankles five times in each direction.

Now you're ready to get up and faced the day!

Call Today for a Free Consulation

81st Memorial 392-5370

61st Yale 551-6799

www.fitnesstogethertulsa.com

How To Relax After a Workout

Tue, 16 Mar 2010 00:00:00 -0500

Relaxing After Your Workout

Relaxing after your workout isn't about being lazy after all that hard work. In fact, making sure that your muscles are able to fully relax can help to ensure that you don't find yourself stiff and in pain later. After your workout, you will probably have a cool-down and stretching routine that you go through with your trainer. If, afterward, you still feel wound up, continue moving slowly and stretching for another 5 - 10 minutes until you're feeling back to normal and your heart rate has lowered.

After your workout, shower and change clothing. The hot water will help your muscles continue to relax and rinse sweat off your body, keeping your pores unblocked. The change of clothing is not only for aromatic reasons, but also to lower chances of rashes from wearing sweaty clothes. Once you're fresh and clean, treat yourself to a post-workout smoothie to replenish nutrients and re-energize yourself.

For the full relaxation experience, a weekly massage will do wonders for your body and soul.

Call Today for a Free Fitness Consultation

81st Memorial 392-5370

61st Yale 551-6799

www.fitnesstogethertulsa.com

10 Eating Strategies For Permanent Weight Loss

Thu, 11 Mar 2010 00:00:00 -0600

Top 10 Eating Strategies for Permanent Weight Loss If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds!

1. Eat healthy to stay healthy. Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate. Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. Learn how to control emotional eating. Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions. Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

5. Keep a journal. Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. Weigh yourself often. Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. Get support and rewards for your successes. Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

8. Eat small, frequent meals. The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

9. Choose the macronutrient content of your meals wisely. The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio. The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance. Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss.

For more information about how Fitness Together can help you succeed at your weight loss goals, contact Aaron Henson, Owner Fitness Together Tulsa.

Adding Fitness To Your Day!

Tue, 09 Mar 2010 00:00:00 -0600

Adding Fitness To Your Day

Your personal trainer might give you some homework for between workouts, but there are also a number of things that you can do to make sure that you're making the most of each day. After all, as wonderful as it would be to employ somebody to help you remain mindful about exercise opportunities and posture, sometimes you're just on your own. Here are a few examples of ways that you can boost your fitness while going about your daily life:

Take the stairs instead of using the elevator. This will give you a quick cardio workout and will also stretch your calf muscles. For added difficulty jog every other flight on your trip upstairs.

Use time standing in line to practice your posture and engage your abdominals.

Park farther away when shopping for an added cardio boost. You may even find that by picking an open spot at the back of the parking lot you save time because you won’t be driving around for 10 minutes looking for the closest space!

Practice balance exercises while standing around, and find seated exercises to do when you'll have to be sitting for long periods of time.

Meet friends at local parks and hiking trails and enjoy nature while stretching your legs and burning calories instead of sitting around eating or drinking.

Mention This Email For a Free Week of Training

81st Memorial 392-5370

61st Yale 551-6799

Call Today

Stay Fit Together Solo Style

Thu, 04 Mar 2010 00:00:00 -0600

For Bethany and Aaron Henson, a random conversation about fitness a few years ago led to love.

But the married couple, who own two Fitness Together personal training studios in Tulsa, do not always love to work on their fitness together.

"He wants to get bigger and I want to get smaller, so we have different needs," Bethany said.

He enjoys distance running, she doesn't. They ride bikes together, walk the dog together, eat healthy together, work every day together — but when it comes to their own workouts, sometimes solo is better.

"He's a foot taller than me, so trying to keep up with him while running would be impossible," Bethany said. "When we do weights, I end up spotting him a lot."

Couples can encourage each other to pursue fitness, they can go to the gym together and hold each other accountable — but they don't always make the best workout partners, Aaron said.

Schedules and interests vary, communication and competition can cause problems for couples in the gym.

The Hensons were going to train for a triathlon together, but Aaron, who grew up swimming competitively, and their first swimming adventure together didn't go well —it ended with Bethany mad and disliking swimming.

"Sometimes your spouse is not your best teacher," Aaron said.

They're competitive by nature, and push each other to try harder.

"If he works out, then I want to work out," Bethany said.

Their studios focus
on one-on-one training and discourage couples from trying to train together. But they do have couples who will kid each other and talk trash between the workout room walls, Aaron said.

For many, a friend or gym buddy may work just as well to keep you accountable and push you harder — without causing marital strife.

"The most important thing is to have a partner who wants to be healthy, too," Bethany said.

Aaron And Bethany Henson in Front Stacy Krabtree in Back

Healthier You: Positive Thoughts about Exercise, Healthier Body Image

Tue, 02 Mar 2010 00:00:00 -0600

Contact Us

Aaron Henson

(918) 392-5370

Website

Relieve Stress and Tone with a Desk Workout

Healthy Weight Management for Holidays

If you're looking for a little help keeping your waistline from expanding to Santa-like dimensions this holiday season, the best way to do that is to focus on staying healthy. Diets can feel like self-denial, while a new-found commitment to living healthily can be a great way to increase your self-awareness and encourage yourself to make better holiday choices.

Here are a few tips to keep sane (and slim) any holiday season:

Don't deny yourself special holiday treats, simply help yourself to a small serving and stop after one.
Be realistic: this is not the time to lose weight. Goal for maintaining your weight instead.
Move around: take a walk with your family after dinner, rather than crashing out on the couch. Pick a parking spot further away from the store to get some exercise, or do a few laps around the mall before you start shopping.
Stick to your exercise routine: feeling festive is no reason not to hit the gym. In fact, it will be a lot easier to eat that cookie or have a glass of eggnog if you know that you'll be sweating it off in spin class the next day.
Trying talking rather than eating- if you strike up a conversation at a holiday party, you're less likely to find yourself grazing at the food table.
Learn to say no- if you don't want to eat something, go somewhere, or do something, you have the right to decline. Be kind and courteous while respecting your own needs and desires.
Have a snack at home: before you head out, eat a healthy snack- a handful of nuts, a bowl of fruit and granola with yogurt, etc. This will keep you from falling prey to sugary holiday foods when what you really need is sustenance.
Avoid temptation: don't sit next to the desert table or leave cookies and candies out and about where you'll be tempted. If you get something unhealthy as a gift, share it with others or take it to a potluck.
If you're going to be on the road, pack some healthy snack options.
Offer to bring a salad or a healthy side to potlucks. That way, you know there will be a least one healthful item available.

Recipe: Hot Apple Cider

For a healthy, non-alcoholic holiday drink, try this delicious cranberry apple cider recipe from Everyday Health (www.everydayhealth.com):

Prep Time: 10 mins Cook Time: 2 h 30 mins Total Time: 2 h 40 mins

Ingredients:

6 inch(es) cinnamon sticks, broken
1 teaspoon allspice, whole
4 cup(s) apple cider
4 cup(s) cranberry juice, low-calorie
cranberries, fresh

Recipe Tip: Cook 5 to 7 hours (low), or 2 1/2 to 3 1/2 (high).

Preparation:

For spice bag, cut a 6- or 8-inch square from a double thickness of 100%-cotton cheesecloth. Place cinnamon and allspice in center of cheesecloth square. Bring corners of cheesecloth together and tie with clean cotton string.
In a 3 1/2- to 4 1/2-quart slow cooker, combine apple cider and cranberry juice. Add spice bag to cider mixture in cooker.
Cover and cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2 1/2 to 3 1/2 hours. Discard spice bag. Ladle cider mixture into cups. If desired, garnish with skewered fresh cranberries.

Walking Your Way to Better Health

Walking is one of the best activities you could add to your exercise regimen, hands down. In part, this is because it is one of the safest ways to excerise, as it is relatively low impact and low risk. The difference in wear and tear on your lower legs between walking and running is quite significant. For people just starting out as well as for for older folks, walking is a great way to start exercising in a manner that is both gentle and sustainable.

Studies on walking have shown that a half hour walk each day can lower your risk of adult onset diabetes. Because walking is cardiovascular exercise, it lowers te blood pressure, raises the amount of HDL cholesterol (that's the good kind) and ultimately
reduces your risk of having a heart attack. It is also recommended to lower the risk of stroke, arthritis, bone loss, and depression.

Walking can also play a role in weight loss. For those who want to lower their body fat, or control their weight, walking several times each week is an easy way to do just that.

Walking strengthens muscles and builds up the bones that they attach to. Women who walk reduce their risk of developing osteoporosis. Because walking strengthens the muscles around bones, it can also help ease arthritis pain. To build muscle through walking, vary your course, adding in hills or increasing speed. For the best effect, you want to walk quickly enough to increase your heart rate and breathing, but not so fast that you can't talk.

As with any kind of exercise, it is important to stretch your body out before and after you walk. Don't forget your upper body- your arms, shoulders and back are all involved too! Drink plenty of water to stay hydrated.

Warm Up Before Heading Out

Taking a hike or bike ride during the winter month offers some clear advantages. You'll have much greater visibility during cold weather which means you'll be treated to views you wouldn't otherwise be able to enjoy. Of course, there's also the health benefits of being outside and active during the festive holiday season, which seems to revolve around a lot of delicious food. Before you head out on that hike however, take the time to properly warm up. Here are a few tips to keep your muscles limber and injury-free:

Hold each stretch for fifteen to thirty seconds.
Move into a stretch slowly and only go as far as you comfortably can.
Stretch before AND after your walk or ride.
In a hurry? Just stretch your calves, quads, hamstrings, neck, and shoulders.
Alignment is more important that flexibility: don't force a stretch.
Listen to your body: if it hurts, back off to a less strenuous position.

Nutrition for Strength Training

Training to build strength and lean muscle mass requires that you adjust your diet to fuel your body's endeavors. You will need to consume enough calories to support the workout and build muscle, while nourishing your body as well.

Carbohydrates are the most obvious part of your diet, as they are your body's energy source. You'll need to ditch the low-carb diet if you want to put on muscle, as your body's ability to fuel muscle contractions is dependent on your body's glycogen (this is what carbohydrates break down to) stores. The harder your muscles work, the more glycogen they will need. Be sure to get your carbohydrates from whole grain sources. Not only will your body be able to process the carbohydrates more easily, but they will also absorb more nutrients from whole grains that from processed products. To determine how many carbs you should consume, consult a nutritionist, or use the following equation: 3.6gr carb x body weight (lbs) = recommended grams per day of carbs.

Protein is the building block of muscle tissue, and you'll need to consume more than usual if you want to put on muscle. The daily recommended amount of protein for strength training is about 6/10 to 8/10 grams for each pound of body weight. Choose a variety of protein sources, looking for those with other health benefits. Fish, for example, contains a high quality protein, and also provides the body with much needed EHA and DHA fats. You may be familiar with those kinds fats as Omega 3, 6, and 9. Fat is an essential, if very small, part of your diet.

As often as possible, get your nutrients from the foods you eat. An actual meal should also be choosen over a meal replacement drink or food bar. However, energy bars and sports drinks that provide electrolytes and carbohydrates do come in handy, especially during workouts longer than an hour. Be sure to consume both protein and carbs after a workout to help build muscle and replenish your body's glycogen supply. Be sure that you drink plenty of water. For every quarter hour of exercise, you want to have one glass of water. You can weigh yourself before and after your workout to determine your body's water loss. For every pound lost, you should drink sixteen ounces of water.

Contact Us

Aaron Henson

(918) 392-5370

Website

Fitness Together • 7939 s memorial dr • tulsa • OK • 74133

Got Chocolate Milk?

Tue, 23 Feb 2010 00:00:00 -0600

Got CHOCOLATE Milk?

The perfect food for fitness . . . who knew? The best sports drink around for after exercise is not a high-tech scientific concoction like Gatorade or Powerade but instead . . . plain old chocolate milk.

That’s the buzz from a study published in the International Journal of Sport Nutrition and Exercise Metabolism. The British researchers found that chocolate milk did a better job at rehydrating and replenishing the body post-exercise.

Why? Because chocolate milk has more potassium and other electrolytes—in far greater quantities than in sports drinks—plus key nutrients like calcium and vitamin D not found in sports drinks. What’s more, chocolate milk contains the perfect balance of carbs and high-quality protein—excellent nutrition for replenishing muscle glycogen and promoting muscle growth. Just be sure to make your chocolate milk low-fat . . . Moo

Fitness Franchise Teams Up with “Dr. Phil” Show

Wed, 17 Feb 2010 00:00:00 -0600

Fitness Together Helps Erin Stehl of the “Dr. Phil Family” Get Fit

HIGHLANDS RANCH, Colo. – Feb 17, 2010 – Fitness Together of Ponte Vedra, Fla. has teamed up with the “Dr. Phil” Show to help one of the most famous moms in America get back into shape. And on Feb. 22, viewers of the daytime talk show will get a close look at the new diet and workout regimen that could change her life forever.

Erin Stehl, mom of the now-famous “Dr. Phil Family,” has let America see the ups and downs of motherhood, marriage, a teen daughter’s pregnancy and the fight to get control of her family’s life. Now it’s Erin’s turn to get control of the ups and downs of her own weight and personal health.

With a goal to lose 20 pounds, increase her cardiovascular intensity and shed three inches off her waist, Erin was paired with Wes Greer, franchise owner of three Fitness Together studios in Florida and part of a national fitness franchise that specializes in one-on-one personal training. Greer, along with one of his personal trainers, Lori Eboli, have started Erin on a workout regimen, exercising 3-5 times a week at the Fitness Together studio in Ponte Vedra. Erin is also doing cardio exercises another three days a week on her own and following a nutrition program set up by the show.

“Erin’s goals are not uncommon for the majority of our clients,” Greer says. “Several years of inactivity and stress have meant Erin’s own health often takes a backseat to the needs of her family. She has suddenly found herself in a position of needing help to safely and effectively lose some extra pounds and ensure that she will be healthy for her family for a long time.”

The “Dr. Phil” show will follow Erin’s fitness journey, highlighting her progress in episodes leading up to a final makeover reveal episode in May.

“I’m excited for viewers to get a real-world look at healthy weight-loss,” Greer added. “It’s a compliment to Dr. Phil and his team that they are communicating a healthy approach rather than a quick fix. And Erin’s journey is the journey of millions of Americans out there who just need the right guidance. We’re honored at Fitness Together to be part of that solution.”

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, Canada and Brazil.

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

Tue, 09 Feb 2010 00:00:00 -0600

...I can cook with that will add a similar flavor boost and be healthier for me?

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!

Posted by Dr. Janet Bond Brill

The Need for Personal Trainers Grows and So Does Fitness Together

Thu, 04 Feb 2010 00:00:00 -0600

American Fitness magazine highlights franchise in supply/demand battle for health

HIGHLANDS RANCH, Colo. – February 3, 2010 – Fitness Together, a national fitness franchise that specializes in one-on-one personal training, is highlighted in the January/February issue of American Fitness magazine for succeeding despite the economy. While times are lean, the franchise is poised for growth.

In the article “Tight Economy Versus the Expanded Waistline,” reporter Cherry Butler notes that Fitness Together is filling a critical role at a critical time.

According to a study published last year by The Robert Wood Johnson Foundation and Trust for America’s Health, more than 25 percent of adults in America are obese. “The findings prove that the need for certified and talented personal trainers is at an all time high,” according to Butler.

Jeff Jervik, president and CEO of Fitness Together Holdings, Inc. agrees. He credits the success of Fitness Together to the franchise chain’s one-on-one approach to exercise and marketing to people who care about their health.

“[Our clients] recognize the value of a fit and healthy lifestyle, and they will sacrifice some other type of discretionary spending before they will give up their personal training,” Jervik shared. “With the rising cost of healthcare, they would rather spend their dollars on training than on medication or the costs of an injury.”

The tailored approach also has separated Fitness Together from competitors.

“It’s a major departure from the big box gyms that depend on attracting a large clientele who pay monthly dues, but who may rarely use the facilities,” Jervik told the magazine. “Those who have tried big box gyms and come up short seek the focus and results that come with the personal attention our private studios offer.”

Jaime Singley, who trains at a Fitness Together studio in Cleveland, Ohio, told American Fitness about those powerful results. “Working with a personal trainer is an investment in not only your health, but also your education,” she said.

Singley, who has lost nearly 150 pounds, also explained how she has actually saved money by working with a personal trainer. “I go out to eat less and have cut out alcohol. That isn’t because of the money I’ve spent on training. It’s because those are decisions I’ve made to support a healthy lifestyle.”

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, Canada and Brazil.

How can I tone "Fatty" areas?

Thu, 21 Jan 2010 00:00:00 -0600

How can I tone up "fatty" areas?

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

Tue, 12 Jan 2010 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.

Posted by Dr. Janet Bond Brill

Why Personal Training

Mon, 04 Jan 2010 00:00:00 -0600

why personal training?

We are not a gimmick.

Private training gets results, gimmicks don't. That's why we created Fitness Together.

At Fitness Together, we produce results from one simple formula: one client, one trainer and one goal.

There's no question you'll get results. Our staff of certified personal trainers will create and implement an effective exercise routine centered around three main components:

Resistance training
A cardiovascular routine
Proper nutrition guidelines

In designing a custom fitness program with a Fitness Together personal trainer, you begin to understand why our clients keep at it long after others have dropped out of their gym. Our personal trainers help you teach your body to function more efficiently and effectively, while avoiding the inconvenience and distractions of a regular gym.

You have your own fitness goals.

Lose weight.
Lower your blood pressure.
Run your first marathon.
Improve your golf game.
Keep up with your grandchildren.

The possibilities are endless.

At Fitness Together, you'll get a workout designed for you and a certified personal trainer who will push you just hard enough to get the results you've been looking for.

Since 1983, hundreds of thousands of clients have experienced the positive results of working with a Fitness Together personal trainer. Our personal fitness training studios have helped men and women of all ages, from 12 to 95 years of age, live a better life.

Contact a Fitness Together studio near you to request a complimentary personal training session, and take charge of your future today.

Nutrition Tip

Tue, 08 Dec 2009 00:00:00 -0600

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

Posted by Dr. Janet Bond Brill

Fitness Franchise Unveils Proprietary Nutrition Program

Mon, 30 Nov 2009 00:00:00 -0600

Fitness Together launches Nutrition Together as part of a complete regimen to help clients achieve overall wellness goals

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.

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