Fitness Together - Spokane

May is National Physical Fitness and Sports Month

Tue, 15 May 2012 13:03:00 -0500

Fitness Together is teaming up with the President’s Council on Fitness, Sports, & Nutrition in honor of National Physical Fitness and Sports Month. During the month of May, we challenge you to include 30 minutes of physical activity each day. Physical activity not only increases your chances of living longer, it also reduces your risk of high blood pressure, heart disease, and some types of cancer. In Washington nearly 20% do not get enough physical activity.

The Physical Activity Guidelines for Americans recommend 2 hours and 30 minutes of moderate aerobic activity each week. Moderate activity includes walking fast, dancing, or raking leaves. Do strengthening activities, like situps and pushups, at least 2 days a week. By getting active, you will sleep better, strengthen your bones, and lower your risk of depression.

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No matter what shape you are in, together we can rise to the challenge to get more active during the month of May.

For more information, visit www.ftspokane.com to schedule a free fitness assessment and see what we can do to help.

5 Tips for Fitness Success

Tue, 08 May 2012 15:11:00 -0500

Are you faced with what you perceive as an “impossible goal?” Let’s review some strategies to help you overcome physical and mental barriers to achieving a successful performance.

Focus on the process. Every training program has a plan. Embedded in this plan is a process or many processes. It is important to get your thoughts away from the outcome and place your mental energy on what you need to do to accomplish the task. Focus on what you control, which is your performance, not the end result. This means developing the appropriate plan to achieve your goal.
Do it, then do it. You read it right—do it, then do it. This means:
1. Mentally perform and succeed. See, feel, mentally experience successfully performing and accomplishing your goal.
2. Physically perform the skill just as you have in your imagination. This includes identifying weak points, then following your plan to eliminate them.
Give yourself reasons to believe. Don’t accept your doubts, instead, battle against them. Convince yourself with “the facts” as to why you should be and will be successful. Identify the reasons you will be successful and use them to combat the lingering doubts. These reasons can come from the good things you have done in training and past competitions, positive comments from coaches or teammates, or your work ethic. Focus on optimizing your training to build confidence in all your abilities.
Try, try again. How you react to previous failures is going to influence future attempts at similar challenges. Stop telling yourself, “I’ll never be able to do this.” Start analyzing what you need to do differently and what you need to work on to improve your performance. Learn the lessons from your failures and apply them to future endeavors when you try and try again.
When you fail to plan, you plan to fail. Enough said.

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

Thu, 03 May 2012 13:10:00 -0500

According to the American Stroke Association (ASA), a stroke is a “brain attack,” as opposed to the most commonly known “heart attack,” that affects the arteries leading to and within the brain. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When this happens, part of the brain cannot get the blood (and oxygen) it needs, so it starts to die. While heredity can play a big part in the risk factors associated with stroke, lifestyle choices and patterns can be leading contributors to reducing the risk of this life threatening disease.1

Three Important Factors to Lowering Stroke Risk

• High Blood Pressure: High blood pressure is the leading cause of stroke and the most important controllable risk factor. According to industry research, there is a 55 percent increase in your stroke risk if you have prehypertension, which is blood pressure levels of 120 to 139 or 80-89 diastolic.2 Living a healthy lifestyle that can help to lower blood pressure levels includes exercising regularly, eating a healthy diet, limiting alcohol intake, avoiding tobacco, reducing caffeine consumption, reducing stress, reaching out to family/friends for ongoing support, and visiting your doctor regularly.3

• Healthy Diet: The way you feed your body not only contributes greatly to your body’s overall health and fitness, but also works to lower your risk of heart and brain disease. Research suggests that low fat, low cholesterol diets that include dark vegetables and fruits, which contain antioxidants, may reduce the risk of heart disease and stroke. In general, dark-skinned fruits and vegetables (kale, spinach, brussel sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant, prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries) have the highest levels of naturally occurring antioxidant levels. Cold water fish contain beneficial omega-3 fatty acids (halibut, mackerel, salmon, trout and tuna) and some nuts (almonds, pecans and walnuts) are a good source of vitamin E antioxidants.4

• Physically Fit Lifestyle: Constant, regular physical activity is the cornerstone to a fit body, healthy heart and strong brain. Physical activity 3-4 times a week in 45-60 minute increments is important for maintaining good blood flow throughout the body and to the brain, encouraging the growth of new brain cells, and significantly lowering the risk of heart attack, diabetes, high blood pressure and stroke. The personal trainers at Fitness Together can help you put an individual or small group workout plan in action to help you elevate your health and fitness goals, while reducing your risk of brain and heart disease.

Know the Risks to Act FAST

The ASA reports that the chance of having a stroke approximately doubles for each decade of life after 55; however, the risk of stroke can affect anyone at any age. It is essential to know the signs of stroke so that you can act quickly if you or a loved one is showing any of the following signs. Time is of the essence when it comes to strokes.

The ASA has released a new stroke detection method called FAST, which stands for the four items to check in a suspected stroke victim – Face, Arms, Speech, and Time.

Specific stroke warning signs include:

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body. Ask them to smile and raise an arm. If the face droops or looks crooked and/or if a raised arm droops down, then these are signs of a stroke.

• Sudden confusion, trouble speaking or understanding. Ask them to repeat a simple sentence like, “The sky is blue.” If they slur their speech or sound different, then this could be a sign of stroke.

• Sudden trouble seeing in one or both eyes. Ask them to read a sign a short distance away with each eye. If they have difficulty making out words or letters that they normally can see, this could be a sign of stroke.

• Sudden trouble walking, dizziness, loss of balance or coordination.

• Sudden severe headache with no known cause.

By living a lifestyle that includes healthy food, fitness and awareness, you are equipping yourself with the tools to reduce the risk of disease and prepare yourself for identifying the signs of stroke for yourself and your family. Certified personal trainers at Fitness Together are available today to help you get started on living a heart and brain healthy lifestyle that focuses on consistent exercise and healthy eating. Contact your local Fitness Together studio to begin one-on-one personal training or group PACK training focused on a healthy you.

Yours in health,

Spokane FT Staff

Sources

1 American Stroke Association

2 Neurology

3 Mayo Clinic

4 Alzheimer's Association

Three Keys to Fast Weight Loss

Fri, 13 Apr 2012 12:16:00 -0500

Watch this quick 3 minute video with pointers to keep progressing in a lifestyle of health. Then when you come in to the studio ask your trainer about our NUTRITION TOGETHER program. Let us make sure you are getting it done INSIDE and OUTSIDE the studio for optimal health!! Thats what you hired us for that is what we are here to do!

Set Goals and Get What You Want

Wed, 11 Apr 2012 16:15:00 -0500

No More Excuses!
Set Goals And Get What You Want!

It seems like everybody's got one these days ... no matter how you look at it, consciously or subconsciously there is a self-serving bias at work aiming to appease us in various times of rejection.

When you were focused on achieving something, maybe in your career ... you might have even had a plan to go about getting a big promotion, and come to find that the top spot was awarded to someone else ... how could this be? You did everything you were supposed to do, put in the work, and this guy took the top spot?

If this situation sounds familiar then you are not alone. It is a biological defense mechanism built in that calms us in times of utter disbelief. It is self-serving because it is a way to mentally block out the topical pain and attribute our failures to something that was seemingly outside our control. Every single person thinks they are working hard for what they want but your idea of "hard work" may be a walk in the park compared to the guy standing next to you.

Since we create our own realities, we are also subject to live in a world that is directly related to the standards we set for ourselves. Therefore, if we want to take it to the next level, our standards must be in line with what we are trying make a reality.

The man or woman who goes the extra mile will remember your name when he meets you for the first time, he will usually be mindful of what he wants in every situation he comes across ... and he will know why he wants it. There is no motivation like having prime reasons for what you want ... that way there will be power in the motive to change.

If we fail ... the self-serving bias will glare its ugly head and calm us down while imputing our failures to something outside our control. This is where we hear ... I was holding water, I messed up with my potassium, I was way taller than that guy ... it's so much easier for the short guys!- I don't buy it!

There are advantages and disadvantages to every body type and phenotype ... the ectomorph talks about how he can't gain weight, the endomorph will do almost anything in order to get shredded ... short guys want broader shoulders, it goes on and on. But if we stop and re-evaluate ourselves by focusing on the advantages we have been given, and take immense pride in hard work, there's a whole new level that is recognized ... and we're now engaged in taking on something that eventually becomes more than we ever thought was possible.

When taking it to the next level in our strength training efforts, it is important to set the right goals and make sure we follow through with our internal drive and practice consistency in our habits.

Fitness should be a major part of life for anyone who considers themselves successful. Without a fit, vital physical healthy body, how can you expect to manifest the dreams that keep you thrilled to live each day?

It is crucial to set goals in life and be the type of person who wants to create a life style that produces lasting change in any area you want to improve, whether it's physically, spiritually, emotionally, etc ... Taking time for you each day to attain something of importance in your life should be a no-brainer.

Unfortunately, we are often distracted by the day-to-day occurrences that come in and deter us from our goals ... a frequent occurrence in modern western society.

The Impact Of Your Goals

So often, people will start out with so much excitement and drive to change their lives for the better. At this time this person has what I call the "spark" and all you need are some" logs" to turn that spark into a blazing fire. Those logs are your reasons, and they will be the driving force for you when things get difficult along the way.

It is paramount to have the right reasons and know your purpose for working towards your goals. Could you imagine how much easier it would be to gain ten pounds of muscle this year, or melt that extra fat around your gut in six months if you knew exactly why you wanted to make it happen for yourself?

Instead of just thinking about what you want to accomplish, try this:

As soon as you come up with a goal, take out a pen and write that goal down!
Underneath it, start writing all the thoughts that come to you that pertain to your goal's overall purpose: reasons, feelings, and anything that will get you going.
Take that paper, and tape it to your bathroom mirror so you are reminded every day of why you are devoted to making a change.

Doing this for yourself will launch you to another level of focus in your life and this constant reinforcement every day will put you on the correct path. Just take a few minutes and do this for yourself, I promise you will return to this process each time you discover a new goal in your life.

Conclusion

Always work as hard as humanly possible during the experience so you won't be one of those poor souls who feel the chills of regret, but understand this: you will not feel as fulfilled as you first imagine, which is OK! It is normal to feel this way because there is always a higher level to get to, another goal to gras ... no matter where you are in your diet and training. That is the fun part, the temporary security that comes with achievement, and the reality that sets in to get us excited ... to take the next step toward a higher level in the journey called life.

Is Aspartame Safe?

Tue, 10 Apr 2012 09:37:00 -0500

watch the video and see what the discoveries show, and then you decide if zero calories in a sweetner is worth it!

OMG it's GMO

Mon, 09 Apr 2012 09:48:00 -0500

What is GMO and what does it have to do with your food?

GMO stands for “genetically modified organism”. A genetically modified organism is defined as organisms in which the genetic material (DNA) has been altered in a way that does NOT occur naturally.

Why are GMO foods made?

GMO foods are developed and marketed because there is some PERCEIVED advantage either to the producer or consumer of these foods. The advantage may be a lower price, a more durable nutritional value, or both. The initial objective for developing plants based on GM (genetically modified) organisms was to improve crop protection. The GM crops currently on the market are mainly aimed at an increased level of crop protection from plant diseases, insects, viruses, or a tolerance to herbicides.

EWE… You wouldn’t BELIEVE what you are consuming! Bacterium Bacillus thuringiensis (BT) a toxin which is used as a conventional, external insecticide is being added to the crops at the gene level to prevent insect destruction of the crop. Basically, what that means is the insecticide is INSIDE of the crop instead of on the outside of the crop! So technically, you are consuming it too! Also, virus resistance is achieved in the same way; by putting a gene from a virus which causes disease in the plants directly INTO the crop. This makes the plants less susceptible to diseases caused by such viruses which results in larger crops, But this also means, you are CONSUMING the virus!

Are YOU eating GMO Foods?

Yes, you probably are! 86% of corn and 96% of soybeans grown in the United States are genetically modified crops. Rice, soy beans, corn, canola, and cotton seed oil and their bi-products are ALSO common GMO foods. 80% of packaged foods in the US contain GMO’s according to the Grocery Manufacturer’s Association. GMO crops are also added to processed foods as oils, sweeteners, soy proteins, and in things such as amino acids, aspartame, vitamin C, flavoring (both natural and artificial), maltodextrins (a corn starch derivative added to foods) and many more. Fortunately, none of the genetically altered meat products have been made commercially available YET.

How Can you AVOID eating GMO foods? You may have started to see your favorite organic brands labeled as being made “WITHOUT GMO” By law, ORGANIC products must NOT contain any GMO or GMO bi-products. So, buy organic when you can! Currently, there is NO labeling required by the FDA for GMO foods

Are they healthy? Although GMO foods are relatively new, they are a product of the 1990’s and first hit grocery shelves in 1996, so there are NO long term studies of the health hazards. Also Since the foods are not labeled, there is not a direct way to link the food sources with health issues.

Are GMO foods regulated by the FDA? No, not really! The Food and Agriculture Organization (FAO), the World Health Organization (WHO) and biotech representatives in 1990, first discussed the issue of GMO food safety. By 1996, the, Substantial Equivalence Concept (SEC) was proposed. The adoption of the SEC allowed permission to market and sell new foods WITHOUT any safety or toxicology tests as long as they were not too different in chemical composition to foods already on the market.

Do GMO foods exist in other countries? Yes! They are available worldwide, BUT fifty countries (NOT including the US or Canada) have STRICT regulations on GMO foods or outright BANS of the foods.

Do you think GMO foods should be labeled? Basically, the same ‘chemical’ companies (cough, man-san-to, cough) that make the GMO foods lobbied the government so they do NOT have to put it on the label. Both in California and at the national level, a formal petition to the FDA has been filed to make GMO food labeling MANDATORY. Visit www.justlabelit.org/takeaction to let them know that you would like to see GMO labeling on foods.

10 Reasons You're Not Losing Weight

Wed, 28 Mar 2012 16:55:00 -0500

Physical Factors
1. You don’t have enough muscle.
The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.

That's why men burn calories a lot faster than women; they have more muscle.

What to do: Lift weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.

Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercises and heart rate-raising cardio in each session.

“That way, their strength training includes the calorie-burning effect of cardio.”

read more here:http://www.lifescript.com/diet-fitness/articles/0/10_reasons_youre_not_losing_weight.aspx?utm_source=outbrain&utm_medium=cpc&utm_campaign=body

You Control Your Results

Sat, 17 Mar 2012 10:57:00 -0500

It is up to YOU and only you to create your best self. If you are not happy with the direction your fitness and nutrition is headed, then keep reading… Maybe you should find a new plan: If your nutrition plan or workout program is not working, either you are not following it, or you need a new plan. If it sounds to good to be true it probably is. A good nutrition plan will not rely on pills or supplements. It will be based on real food and it will “make sense.” A good workout plan will make your muscles ache the day after training, but will not hurt your joints. A good plan or program should not require you to “sign-up” your friends, or have a mandatory auto-ship to get ‘results’. A good plan should be a foundation for something you can do and maintain for the rest of your life Be Accountable: It is no one else’s fault that you are not getting the results that YOU want. It is up to you to find a formula that works for you and to stick to it. Stop blaming everyone else for your lack of results. It is not your trainers fault, it is not your nutritionist fault, it is not your friends fault that you are where you are. Sure, they may give you bad advise , or be negative, or try to stand in your way, but it is YOUR fault for putting up with it! Take Advise from those who look the part: Having credentials does not make someone an EXPERT. Just because a “doctor” or a “specialist” tells you something, it does not necessarily mean it is the best advise for you. Does the person giving you the advise look like they practice what they preach? I have seen many “obese” doctors and dieticians giving nutrition advise, just as I have witnessed plenty of “out of shape” trainers giving workout advise. What is you definition of clean eating? Your definition of “clean eating” may not be the same as my definition of clean eating. I get e-mails everyday that start with “I am eating really clean BUT…” Here is the thing, that statement to me means that you do not know what eating clean is. If you eat my definition of clean, you will be lean. Intensity and sweat: If you are not working out with intensity you are likely wasting your time. Do you like to read on the elliptical while you move slowly or talk on your cell phone while you “jog” on the treadmill? Do you socialize while moving from one piece of workout equipment to another? Unless you are working out with intensity and sweat is a good gauge for this, then you are probably wasting your time. If you are going to the gym for social hour, great. If you want results, get into it, push it hard, workout with intensity and make things happen. Excuses will only push you further from your goals. I will help anyone who wants to help themselves. Excuses to me mean that you just don’t want it bad enough. There is a formula for EVERYONE that will work. You just have to decide that you want to find that solution bad enough. -Natalie Jill

Healthy Eating: Tips and Tricks for a Nutrition Transition

Mon, 12 Mar 2012 14:43:00 -0500

Healthy Eating: Tips and Tricks for a Nutrition Transition

Spring is in the air bringing changes to weather, wardrobes and waistlines. With the holidays and cold weather months behind you and plans for spring break trips, pool time lounging and outdoor activities in the near future, this is the perfect time to focus on healthy eating.

In light of National Nutrition Month, now is the time to shake off the winter doldrums and make the transition to healthier eating habits. Here are five nutrition tips and tricks to help you “spring” into action and transform your eating habits, one step at a time.

Nutrition Tip 1: Don’t Do It Alone

The most important step to successfully transitioning to healthier eating is to establish a strong network of support in preparation for your journey. Breaking old habits and making healthier lifestyle changes is a difficult task, so don’t be afraid to ask for help. By enlisting support from family, friends and a health and fitness professional, you will get started on the right path to continued nutrition success. A nutrition specialist can help you evaluate your goals and set a plan in motion, one that is smart – specific, measurable, attainable, realistic and timely – to your particular lifestyle.

Nutrition Tip 2: You Bite It, You Write It

The simple act of writing down and keeping track of all food or beverages that enter your mouth will increase awareness of the amount and variety of foods you eat each day. Keeping an Accountability Food Journal is the best tool available to help increase your consciousness regarding the foods you eat. A journal also enables you to analyze the circumstances that contribute to making less healthy food choices. Journaling should be as specific as possible and include the date, time, amount of food, situation and hunger level. Your journal will not only help you keep track of your daily food consumption, but also serve as an insightful follow up tool to share with your nutrition professional. The information in your journal will enable your nutritionist to identify which foods are working for you, as well as which foods and circumstances are barriers that may be getting in the way of attaining your healthy eating goals.

Nutrition Tip 3: Take Baby Steps

Few people are successful with major lifestyle changes when they dive in head first. The best strategy to achieve major goals in life is to break the goal down into small doable steps. For instance, if your goal is to improve your eating habits and you have a problem eating too much high fat, high calorie fast food (and you truly enjoy the food), then it would probably not be realistic to cut it out completely. Instead, you would work with your nutrition consultant to come up with a better plan, one that is doable for you such as cutting back on fast food consumption or even choosing healthier fare at fast food restaurants. Rome was not built in one day and neither should your transition to healthier eating.

Nutrition Tip 4: Focus on the Positive

Some people equate healthy eating with deprivation and eliminating favorite foods from your diet. To keep your nutrition transition from stalling before you take the first step, give yourself the gift of positive thinking and keep your momentum toward healthy eating moving strong. Instead of putting the sole focus on eliminating foods from your day, switch your mindset to a more positive approach…what healthy foods can you add into your day? For example, if you want to cut back on your red meat consumption, perhaps commit to eating a vegetarian dinner on Mondays (Meatless Mondays); or reserve one day a week dedicated to trying different kinds of fish from around the world (Fish Fridays). Have fun with it and make your journey to healthy eating an adventure.

Tip 5: Break it Down

A marathon (26.2 miles) is run one step at a time. Many people fail in making the transition to a healthier lifestyle when they take the all or nothing approach. The key to successfully making this transition is to work with your support team to embrace the opportunities, work through the challenges and learn from your mistakes during each step of the journey. By breaking your nutrition transition plan down into one step, one meal and one day at a time, you will cross that finish line healthier and happier.

Fitness Together

Do some spring cleaning by starting now to make a healthy nutrition transition. Start off on the right foot for your healthy eating journey by contacting your local Fitness Together nutrition professional today. With Fitness Together’s Nutrition Together program, you will receive all the help and support you need including a detailed roadmap to eating healthy, eating light and eating often—in tandem with your exercise routine. Let Fitness Together support you as you take the right steps to “spring” into action!

3 Surprising Reasons to Give Up Soda

Wed, 01 Feb 2012 15:38:00 -0600

America has a drinking problem. No, not booze. I'm talking about soft drinks. According to the Beverage Marketing Corporation, the average American guzzles 44.7 gallons of the sweet stuff every year. Not sure what 44.7 gallons looks like? It's about what you'd need to fill a small kiddie pool.

But the truth is, you don't need me to tell you that soda isn't healthy. We all know that America’s drink of choice contributes to our country's ever-expanding obesity problem. But, as Rodale.com writer Leah Zerbe discovered, love handles are just the beginning. Read on for her report on three shocking soda facts that will have you saying “Just water, please” from now on.

And for more instant secrets that will keep you healthy and fit all year long, follow me right here on Twitter or sign up for our FREE Eat This, Not That! daily newsletter to lose weight without ever dieting again.

Shocking Soda Fact #1: Soda fattens up your organs

A recent Danish study revealed that drinking non-diet soda leads to dramatic increases in dangerous hard-to-detect fats. Researchers asked participants to drink either regular soda, milk containing the same amount of calories as regular soda, diet cola, or water every day for six months. The results? Total fat mass remained the same across all beverage-consuming groups, but regular-soda drinkers experienced dramatic increases in harmful hidden fats, including liver fat and skeletal fat. The regular-soda group also experienced an 11 percent increase in cholesterol compared to the other groups! And don’t think switching to diet varieties will save you from harm: Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity, and research has shown that people who drink diet soda have a higher risk of developing diabetes.

Read out about the 7 biggest food label lies.

FIX IT WITH FOOD: The average American drinks 450 calories a day. By switching to water as your go-to beverage, you'll make room in your diet for these 40 Foods with Superpowers—foods that, even in moderation, can strengthen your heart, fortify your bones, and boost your metabolism so you can lose weight more quickly.

Shocking Soda Fact #2: Soda contains flame retardants

Some popular soda brands, including Mountain Dew, use brominated vegetable oil—a toxic flame retardant—to keep the artificial flavoring from separating from the rest of the liquid. This hazardous ingredient—sometimes listed as BVO on soda and sports drinks—can cause bromide poisoning symptoms like skin lesions and memory loss, as well as nerve disorders. If that’s not a good enough reason not to “Do the Dew,” I don’t know what is. (We reveal more insidious ingredients hiding onsupermarket shelves in the 15 Scariest Food Additives).

Are you addicted to diet soda? Find out now!

DRINK DISASTERS: Soda isn’t the only dubious drink you have to watch out for. Many bottled beverages pack enough sugar and calories to foil your get-fit plans in one fell sip. Protect yourself by avoiding the 11 Worst Beverages in the Supermarket!

Shocking Soda Fact #3: Drinking soda makes you a lab rat

Many American soda brands are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered corn. The problem? Genetically engineered ingredients have only been in our food chain since the 1990s, and we don't know their long-term health impacts because the corporations that developed the crops never had to test them for long-term safety. Case in point: Some recent findings suggest that genetically engineered crops are linked to digestive tract damage, accelerated aging, and even infertility!

Ready to switch to water for good? Thought so. Here's a foolproof way to Cure Your Soda Addiction!

STRENGTH IN NUMBERS

Mon, 21 Nov 2011 00:07:00 -0600

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.

Holiday Nutrition

Thu, 17 Nov 2011 15:39:00 -0600

Unfortunately, 'tis the season for holiday stress -- between financial woes, endless parties and simply trying to make everyone happy, November and December can oftentimes bring more anxiety than joy. These months are also nutrition land mines for many people. Take action now to plan out your healthy eating and exercise strategies so that you give yourself the gift of better health this hectic, stress-filled time of year.

Did You Know

Thu, 17 Nov 2011 15:26:00 -0600

According to Nutrition Review, December 2000, the average American adult will gain a staggering 6 to 15 pounds from now until January 1st. November 1st marks the Unofficial Start of Weight Gain Season. at 3500 calories for every pound, that is altogether WAY TO MUCH, The average Thanksgiving dinner contains 4000 calories.

The Team at Fitness Together wants you to have success this holiday season. Join us in all the Holiday hussle and bussle for a training session and find out how to beat the holiday bulge the right way.

SAD: Winter Blues Busters

Wed, 26 Jan 2011 15:02:00 -0600

SAD: Winter Blues Busters

Dr. Frank Lipman

Integrative Physician

Posted: January 25, 2011 10:19 AM

Good news! The dark days of winter are receding -- in fact, we've added almost an hour of daylight since Dec. 31. With the lengthening daylight comes a degree of relief for those who suffer from a touch of the winter blues, also known as SAD (Seasonal Affective Disorder). While some battle these symptoms chemically with prescription pills or alcohol, I encourage my patients to chase the blues away with healthier options.

My prescription: try a combination of these side-effect-free ways to help beat the winter blues:

1. Let there be light.
For us light-deprived northern hemispherians, I recommend installing full-spectrum light bulbs at home, to help mimic the benefits of sunshine. Beaming high-quality full-spectrum light indoors is essential when adequate natural sunlight is in short supply. The full-spectrum bulb benefits? Better sleep, improved concentration, mental clarity and mood, plus a tougher immune system -- so let the faux sun shine in! Full spectrum bulbs can be found at most hardware stores and www.gaiam.com.

2. Take a sun bath.
No matter where you live or how deep the snow, it's important to get outside for a dose of natural morning light. A 10 minute walk in the morning light will help reset your body clock and boost mood. No time in the a.m.? Then try a quick lunchtime lap around the block or office park. Another option: bundle up, find a bench in the sun and take a few moments to catch some nourishing rays.

3. Get off the couch.
Exercise increases serotonin levels, which in turn helps banish the blues. Exercise outside and you'll get an even greater boost. Studies have shown that one hour of outdoor exercise had the same benefits as 2.5 hours of light treatment indoors.

4. Restore yourself.
Spend 5-10 minutes twice a day in Reclining Open Chest Pose. This particular Restorative Yoga pose helps to elevate your mood and energize you when you are tired. When we support the back in this way and open the chest, we tend to feel more emotionally buoyant and physically energized.

5. Supplement your happiness.
Eating healthfully, avoiding sugar, sleep-inducing simple carbs and comfort foods will help keep the blues at bay, but in winter, the addition of a few supplements can also help keep spirits high. In addition to the essential supplements I think everybody should take year round, my favorite blues-chasers include:

Vitamin D: Most people in the northern hemisphere -- even those without the blues -- don't get enough Vitamin D. As there's growing evidence to suggest a link between SAD and low Vitamin D levels, I encourage patients to take at least 2,000 to 5,000 IU/day through the winter to keep brain chemistry and neurotransmitter action at optimal levels.

Fish oils and other Omega-3s: Fish oils and omega-3s have a role in the synthesis of serotonin, and are thought to elevate mood and decrease depression. My advice to patients? Increase the dose if the blues start to get the upper hand.

Melatonin: For some, but not all SAD sufferers, especially people 40 years and older, 1-2mg of melatonin at bedtime can be helpful in relieving symptoms. Melatonin levels tend to drop as we age.

5-HTP: As it is the precursor in the biosynthesis of mood-boosting serotonin, I often recommend 200-400mg at bedtime.

Magnesium: Insufficient levels of magnesium can compound SAD symptoms by inhibiting the conversion of tryptophan to 5-HTP, which can decrease the production of mood-stabilizing serotonin and melatonin. To boost magnesium levels in winter, I recommend taking 400-600mg at bedtime. I tend to use Magnesium Glycinate as it does not loosen the stools like the other magnesiums.

6. Sunshine on your desktop.
Patients with tougher cases of winter blues, may benefit from light therapy sessions, which can be done easily at home, office or on the road, with specialized light boxes, lamps and even wearable visors. A range of high-power light therapy devices, starting at about $200 are available at www.sunbox.com and www.biobrite.com. Smaller, inexpensive versions are also available at Target, including the Philips GoLite Blu Energy Light, the Nature Bright Sun Touch Plus Light ($140 each) and the Zadro Sunlight 365 Personal Artificial Sunlight Therapy device (for $45).

7. You are not a bear.
Fight the urge to hibernate. After work, step away from the computer, and make the effort to interact face-to-face with loved ones, weather be dammed. Get tickets to a show, take a class, book nights out with friends, whatever it takes, just keep giving yourself spirit-boosting, offline group activities to keep you engaged with your world.

Toning shoes... Worth the $$?

Fri, 07 Jan 2011 13:26:00 -0600

Great article by ACE on Toning Shoes.

http://www.acefitness.org/getfit/studies/toningshoes072010.pdf

Earn Prizes Just for Showing Up!

Thu, 30 Dec 2010 17:26:00 -0600

How commited are you?

We wanted to find a way to encourage you to attend all the seesions that you have commited to. Not only will you feel better for making exercise a priority in your routine, but you will achieve those results you are looking for much faster. Consistancy is key!

Through the months of January, Febuary and March we will track your attendance to see if you hit your commited number of sessions. Even if you do have to miss a session, as long as you reschedule and make it up, it will not hurt your commitment level.

100% for 1 month- 30 min massage at Elements Theraputic Massage

100% for 2 months- 1 Free Training Session

100% for 3 months- "I Am Commited" FT Shirt

Also, everyone who finished the quarter with 100% attendance will be entered in a grand prize drawing!! The more times a week you come, the more your name will be entered.

Three Keys to Succesful Health and Fitness Resolutions

Thu, 30 Dec 2010 17:19:00 -0600

Many people will make resolutions this holiday season, hoping the new year will bring the power and leverage (or at least the willingness) to replace bad habits with positive behaviors.

Most New Year's resolutions fail, of course, but not for the reasons you might think. According to Dr. Roy Sugarman, the Director of Applied Neuroscience at Athletes' Performance, the key to keeping resolutions is a three-pronged approach of importance, confidence, and readiness.

1. Importance

Most resolution makers never take the time to ponder why their resolutions are important. Take a few quiet moments to write down reasons why you want to implement these new behaviors. All valid contracts are in writing, after all, and this exercise not only makes things official; it gives you the leverage to change.

Change is difficult for creatures of habit, which we all are after millions of years of programming that tells us that change is dangerous and we should resist it.

"By making resolutions, you're alerting your instincts that say, 'Don't do it,'" Sugarman says. "You have to be able to override that and recognize that this is good and it's going to have a good outcome down the road. A successful person can override that negativity bias consciously. They overcome the emotions that say, 'You lost a million dollars last time' and keep investing or starting businesses, for example."

2. Confidence

This comes not from cocksure swagger or positive thinking but from the momentum of small successes. While it's good to sign up for a marathon four months out to set a goal in motion, the confidence comes from starting on a training program of short distances that builds gradually to the goal of finishing 26.2 miles.

That's why it's often easier to quit smoking by decreasing the number of cigarettes each day than by going cold turkey.

"If we've failed many times before, our brains get engaged and push back when we try again," Sugarman says. "You're setting yourself up for failure because emotions are so powerful. The idea is to reprogram your brain."

Sugarman draws an analogy between smoking cigarettes and walking along a cliff. We don't get too close to the edge of a cliff because we know it's dangerous. A smoker's brain, however, has been programmed to think of cigarettes in terms of pleasure and not health risk.

"The brain doesn't distinguish between giving up smoking or walking along the cliff," Sugarman says. "To stop smoking is risky because it has adapted to nicotine and it fears change. Now you're telling it we're going to withdraw the nicotine. But if we take just one cigarette a day away, it doesn't notice. Baby steps build confidence."

3. Readiness

One of Mark Verstegen's recurring messages in the Core Performance books is that adapting a high-performance lifestyle is much easier when you recognize that you're doing it for those most important to you. Only when you take care of yourself first will you create the energy and actions to raise the lives of others.

It's easier to slack off on a goal when you think it's just about you.

"Readiness is when you look at that resolution and say, 'I'm going to do this now because a year from now I want my spouse and kids to be happier as a result," Sugarman says. "Not only that, I'll be able to look back and feel that great sense of accomplishment."

DIY Foot Balm

Fri, 10 Dec 2010 11:48:00 -0600

DIY Foot Balm

Instead of cookies, why not give friends the gift of soft feet?

DIY Foot Balm
¼ cup Shea Butter
2 TBS Coconut Oil

2 TBS Olive Oil
1/2 ounce grated beeswax
10 drops essential oil of vanilla
10 drops essential oil of peppermint

*Feel free to experiment with different essential oil combinations. I love lavender and chamomile.

1. Combine all ingredients in a saucepan over very low heat, stir until melted

2. Remove from heat and stir to combine, then add essential oils

3. Pour mixture into a clean 4 ounce mason jar. Massage a small amount into your feet at bedtime to moisturize

4. Or give as a gift to friends and family. Including a pair of super soft socks will make this a very special gift!

Recipe courtesy of elanaspantry.com

5 reasons not to skip workouts over the holidays!

Fri, 10 Dec 2010 11:32:00 -0600

Excuses for not exercising over the holidays abound. They range from the quite understandable, like "I have to get my holiday cards sent!" or "I have to make dinner for 12!" to the totally absurd: "I have to get the dog neutered so he won't embarrass us in front of our holiday guests!"

Many people profess feeling selfish about taking time for themselves during the holidays. Well, it's time to put a stop to those feelings and get moving!

Feeling guilty? Wake up earlier to get in your workout, then go about your day as normal. You won't be taking any more "me" time than you were by sleeping.

Exercise, especially during this holiday season, should be at the top of your "to do" list. Here's why:

1. You'll keep off the holiday pounds.

Yes, scaring people by telling them they'll gain 7-10 pounds during the holidays is how all magazines sell their December / January issues. Lucky for you, it's not true. You'd have to have a nightly egg-nog chugging contest to reach such rapid weight gain!

However, according to a study conducted by the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases, people do gain about a pound over the winter season-and that pound usually doesn't come off.

One pound is not a big deal, right? That's 10 pounds over the course of a decade-and while you're getting older, your metabolism is slowing down, making it even harder to shed those pesky holiday pounds.

So, exercise! Just 30 minutes of jogging a day can burn 300 calories-enough to let you indulge in a holiday treat without worrying about having the holidays over the years accumulate in your midsection.

2. You'll feel jollier!

Replace some of your holiday drinking (no, alcohol is not necessary to make you more congenial!) with exercise, and benefits awaiting you might include: no embarresing falls at the office christmas party, no puffy eyes, and no extra caloric baggage.

Seriously, exercise will make you happier. It's a scientific fact. Exercise stimulates your brain's pituitary gland to release endorphins, your very own-and entirely legal-natural morphine, which will give you a feeling of euphoria when released.

What do you have to do to get this endorphin rush? According to Robert G. McMurray of the University of Carolina at Chapel Hill, all you have to do is 20 to 30 minutes of exercise at 80% of your capacity.

The more stressed you are, the more exercise you'll need to balance you out. Just remember, you'll come back from your morning jog or trip to the gym ready to tackle those Christmas cards and bake that fruit cake with a smile and holiday cheer!

3. You'll stay healthy and sane.

Stress can wreak havoc on your immune system. The last thing you want over the holidays is to become sick, thereby becoming more stressed, thereby entering a nasty cycle of immunosuppression and unhappiness.

Exercise can combat stress by making you happier (see above) and healthier. As you know, when you're happy and healthy, you're not in the doctor's office wracking up medical bills and prescription fees for happy medicine.

Even better-, if you're not sick, you'll be around more, and more useful while you're around. So take the time for yourself to exercise guilt-free!

4. You'll look vibrant at your holiday parties!

No weight loss required!

As we've seen, exercise can make you happier, healthier, and it also boosts self-confidence. Embarking on an exercise plan allows you to set goals-goals you can work toward achieving every day, like jogging for a full 20 minutes.

A sense of achievement is a great self-confidence booster. (And so are those more-defined muscles you'll get from being active!)

Self-confidence is always at the top of the list of what makes people attractive. When you hit the holiday party scene happy with yourself, it'll show.

5. You'll have more energy to tackle everything else!

So it may not seem like jerking yourself out of bed at 5am to go for a jog could possibly make you more peppy. But it can! Says Tim Puetz, PhD of the University of Georgia exercise psychology laboratory, "We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day, but it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for."

So no more excuses this holiday season! Get out there and get your blood pumping fast in a positive way-not because of the anxiety you feel every time your mother-in-law opens her gift!

If someone told you there was a gift that would make you happier, more self-confident, healthier, and more energetic, wouldn't you want it NOW? You can have it NOW...run! (Or dance, or rock climb, or bike, or swim...)

Exercise May Help Beat the Common Cold

Wed, 10 Nov 2010 17:21:00 -0600

MONDAY, Nov. 1 (HealthDay News) -- There may not be a cure for the common cold, but people who exercise regularly seem to have fewer and milder colds, a new study suggests.

In the United States, adults can expect to catch a cold two to four times a year, and children can expect to get six to 10 colds annually. All these colds sap about $40 billion from the U.S. economy in direct and indirect costs, the study authors estimate.

But exercise may be an inexpensive way to put a dent in those statistics, the study says.

"The physically active always brag that they're sick less than sedentary people," said lead researcher David C. Nieman, director of the Human Performance Laboratory at the Appalachian State University, North Carolina Research Campus, in Kannapolis, N.C.

"Indeed, this boast of active people that they are sick less often is really true," he asserted.

The report is published in the Nov. 1 online edition of the British Journal of Sports Medicine.

For the study, the researchers collected data on 1,002 men and women from ages 18 to 85. Over 12 weeks in the autumn and winter of 2008, the researchers tracked the number of upper respiratory tract infections the participants suffered.

In addition, all the participants reported how much and what kinds of aerobic exercise they did weekly, and rated their fitness levels using a 10-point system. They were also quizzed about their lifestyle, dietary patterns and stressful events, all of which can affect the immune system.

The researchers found that the frequency of colds among people who exercised five or more days a week was up to 46 percent less than those who were largely sedentary -- that is, who exercised only one day or less of the week.

In addition, the number of days people suffered cold symptoms was 41 percent lower among those who were physically active on five or more days of the week, compared to the largely sedentary group. The group that felt the fittest also experienced 34 percent fewer days of cold symptoms than those were felt the least fit.

Moreover, colds also appeared to be less severe for those in better shape. Among those who felt the fittest, the severity of symptoms dropped by 32 percent and by 41 percent among those who exercised most, the researchers note.

One limitation of the study was a lack of adjustment for all variables that might affect the outcome, such as exposure to cold germs at work or from children in the home, the researchers noted.

But the study did account for a variety of factors, including age, body mass index and education. And after taking those factors into account, the researchers found that being older, male, and married reduced the frequency of colds. However, the most significant factors (besides being older) were perceived fitness and the amount of exercise a person got, Nieman's group found.

Nieman said one explanation for the finding could be that exercise activates the immune system at a higher rate than normal and causes immune cells to attack viruses. "Exercise gets these cell circulating around the body; they engage the enemy and deal with them," he said.

This effect happens each time you exercise, and then the immune system returns to normal until you exercise again, Nieman said, adding, "Any aerobic exercise should give you these immune benefits."

Infectious disease expert Dr. Marc Siegel, an associate professor of medicine at New York University, agreed that "exercise plays a major role in immune response."

However, Siegel added that people who are physically fit may report fewer sick days because they are "more macho." Perceived wellness may counter feelings of feeling ill, he noted.

But the effect is not purely psychological, Siegel added. "It's a combination of psychological and physical factors," he said.

Siegel noted that a lot more work needs to be done to fully understand the effect of exercise on the immune system. "But the idea that the immune system is revved up when you are exercising and better able to defend you I believe is true."

Incorporating Stationary Bikes into your Fitness Routine

Wed, 03 Nov 2010 15:04:00 -0500

Stationary bikes just aren't what they used to be. They're better. A low-impact exercise, stationary bikes don't put stress on your joints, so they can be a great replacement for the treadmill when your knees are aching. Over the years, stationary bikes have seen many improvements. It's a classic type of fitness equipment that has lasted for decades because it works.

It's simple
Stationary bikes provide a great workout and are pretty simple to use. Just pedal. The motion involves little thought, so you can catch up on reading or television as you work out. It's perfect for somebody with little time to devote to exercise and needs to multitask. Unlike a regular bike or treadmill, it doesn't demand much balance or coordination, so there is little chance for falls. This makes it ideal for those carrying a little extra weight.

Better than ever
As technology has advanced, so have stationary bikes. Many come with a digital monitor that will track distance, time, calories burned and rotations per minute, so you'll have a visible record of your workout. You can easily change resistance settings for more of a challenge, usually with a simple push of a button. Some models even incorporate an arm workout with push/pull handlebars. The seat is also shaped to be comfortable with padding. Just make sure that you're not leaning over while you pedal; this can lead to lower back pain.

There are basically two different types of stationary bikes: recumbent and upright. On a recumbent, you sit lower to the ground with back support, with your legs extended out in front of you. While this relaxed position minimizes stress on the knees and lower back, it also tends to encourage a slower, less intense workout . When riding an upright bike, your body is positioned just as it would be on a regular bicycle. You pedal downward and move more freely, so it can be a more intense workout. The downside, though, is that it provides no support for your back.

Improve your bod
There are specific benefits from incorporating a stationary bike into your workouts. First, they provide a great cardio exercise, one of the keys to healthy living. The cardio will therefore help you burn a lot of calories, especially if you really push yourself. You'll tone your legs, and for those bikes with handlebars, arms as well. Bikes are great for beginners, but also can be a challenge for someone in better shape.

Piece of cake
There are many ways to include a stationary bike as part of your usual workout routine. Start off at a low level of resistance and speed, no matter your fitness level. You need to warm-up before pushing your muscles too far. As you progress, you can increase the resistance from the bike, depending on what type of workout you want from it. Again, a lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Look for a balance in your workouts to obtain the full benefits of a stationary bike.