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Fitness Together Burlington July Newsletter

Fitness Together Burlington July Newsletter

Hello Everyone,

I hope everyone had a great Independence Day weekend!  We sure had some interesting weather.  I know I got rained on at the beach!  We are half way through our cardio challenge and the sheets of calories burned are filling up!  Keep up the great work everyone.  Push hard for the next month and we'll be taking out measurements and announcing a winner for the cardio 60 day challenge!

I'd like to take this moment to congratulate Sheetal for being the July client of the month!  Sheetal has been with us since December.  She has been dedicated ever since the beginning following our program of cardio, weights and nutrition.  When she started she couldn't do a push up and now she can do 20!  Congrats Sheetal!

For all you female runners out there, there is a 5k on July 7th to help support The House of Hope in Lowell.  Also there is a 5k in East Sandwich for all on July 9th. Let us know if you want more information!  We hope you can make one of both!

The first article in this months newsletter is about gluten free foods.  I felt that this was a pretty interesting topic to discuss since a lot of people do not know what gluten is or how it affects the body.  This article should clear that up!

The second article is a fun one that I found this past weekend.  It is a cool article with a couple of beach workouts.  Now none of you have an excuse while you are on vacation!  Good luck with these workouts everyone.

The Featured article has a lot of very important broccoli information.  It was very eye opening for me and I hope it helps you as well.  Since all of you know how much we love broccoli here!

I hope you all enjoy this newsletter. Have a wonderful rest of your July and keep working hard towards those fitness goals.

Fitness Together Burlington


Why Gluten Free?

Personally, I have always been an advocate of whole wheat, but I have been seeing a lot of Gluten-Free-Diet ads and labels about lately. At the grocery store, on the internet, in restaurant menus and even at the Bakery with BIG exclamation points at the end (!!!) the signs are all around me. I've even seen gluten free pet foods. But if you had asked me, even a month ago, 'exactly what is Gluten?' I would've replied, ' I think it's an ingredient in wood glue.'

Since then I decided to do some research on the issue and look into what all the hype was about. I found out that not only is gluten used as a stabilizing agent in some foods (Ketchup and Ice Cream) but that 'Gluten' actually comes from the Latin word for 'Glue'. (I was close!)

Gluten is a protein that is found in many commonly consumed grains, including Barley, Wheat and Rye. It is what gives breads their chewy and absorbent qualities. When separated from the grain, it is used in some vegetarian diets, because it absorbs the flavor of the broth it is boiled or cooked in. For this reason it is used as a base for imitation meats that are made in China. It is also used to improve the protein content in pet foods.

So, what's wrong with this common component of whole grain? Well, lets start with Celiac Disease. Celiac disease is an inherited autoimmune disease that causes the immune system to attack the villi (small finger-like protrusions) in the small intestine whenever gluten is introduced into the system. This prevents nutrient absorption into the body which causes symptoms such as anemia and fatigue.

If you aren't afflicted with celiac disease, you may still be able to benefit from a gluten free diet. Studies have been done recently linking gluten to a number of negatives. If you suffer from Neuromyelitis, Osteoporosis, Multiple Sclerosis, Rheumatoid Arthritis, Anemia, Ataxia, even Brain Fog or difficulty concentrating, you may be able to benefit dramatically by eliminating gluten from your diet! Even if a loved one suffers from Downs Syndrome or Autism they could benefit from ditching gluten!

Basically, if you suffer from Celiac disease, any chronic pain issues or cognitive fogginess, you should at least give a gluten free diet a try. This can be a bit tricky if you like to eat breads, pastas and cereals or drink beer, but it IS possible. In fact, it's getting easier and easier as the gluten free diet is gaining momentum and manufacturers, restaurants and bakeries are all producing products with this new diet option in mind. There are gluten free breads, pastas, cereals as well as beers that are available. There are also grain alternatives such as quinoa, soy, rice, potato and buckwheat. Oh, and vegetables and fruits are gluten free so there is no need for concern there as long as they are whole and fresh.

In conclusion, though whole wheat definitely has it's benefits, (like the fact that it is a great source of fiber, protein, iron, calcium and minerals,) for some people, it may be worth a shot to avoid it. If you have celiac disease, whole wheat and grains should be avoided entirely. If you happen to have any of the other issues listed earlier I would recommend giving gluten a seat on the sidelines for at least a few weeks. See if you start feeling any better. If not well, then enjoy your whole wheat toast and bowl of Crunch Berries.

Hit the Surf With Beach Workouts

By Joe Decker
For Active.com

It's that time of year when we all flock to the beaches. There's nothing better than hanging out by the ocean, enjoying the sun, the surf and taking it easy. Believe it or not, this place we generally look to for a little relaxation can also be great place for a fun, calorie-burning and heart-pumping workout. 

I've been teaching boot camp classes for 15 years now and love to take my clients at least once a month for an enjoyable little Gut Check "Hit the Surf" Workout. It breaks it up for me and makes it interesting and exciting for them. You may be asking yourself, "How can a boot camp-style workout be fun?"  Here's how: 

Getting Started

There are a few things you want to do before you get started. If you are going to go into the water, make sure you know how to swim. I would highly recommend bringing a friend or two just in case. You never know when you'll get a cramp or get caught in a riptide. There's safety in numbers.  

Be sure to use sunscreen. The rays are powerful at the beach. We wear regular workout gear with running shoes, shorts, shirt and cap. Bring plenty of drinking water and possibly a towel to rinse off with afterwards. Lastly, I would recommend getting there early to avoid the noon rush.  

Beach Runs

Even though it's warm at the beach, it's still important to properly warm-up your muscles and your body. Try starting with a half-mile run, followed by some shuffles, lunges and calisthenics. Now it's time to have some fun. If you've ever watched the movie Chariots of Fire you saw the young men running parallel to the beach at the water's edge. I loved the movie and enjoy doing the same thing.  

Go out into the water until it's a little less than knee deep. Now you're going to try to stay at about this depth and run parallel to the beach while in the water. I would recommend beginning with 40-yard to 100-meter dashes. The added resistance from the water really challenges your muscles and your lungs while giving a great workout. Try four to six repeats at various distances or shoot for 30 to 60 seconds. 

Piggy Back Rides

If you get a friend to join your workout, you can have fun with piggy back races. Jump up on your partner's back and you're off. Try to make it as far out into the waves as you can. When a wave knocks you off your feet, you're turn is done. Head back to shore and switch positions with your partner. The goal is to see who can make it the farthest without getting knocked over. This one is truly fun but challenging, too.

Sand Workouts

Of course you've got to get a little sandy too. Here's what you do;
  •    Drop down for 60 seconds of timed regular push-ups
  •    Flip over for 60 second sit-ups
  •    45 seconds wide push-ups
  •    45 seconds elbows-to-knees crunches
  •    30 seconds diamond push-ups
  •    30 seconds fingers-to-toes crunches (legs bent up at
       90 degrees)
  •    Finish it off with a couple sets of 25 three-count arm
       haulers and flutters kick

You should look like the Sand Man at about this point.

Hit the Surf

Now for the grand finale. Many times during our hour and half workout, I yell "Hit the Surf" and everyone runs into the water and plops down until their head is under, then immediately springs back onto their feet and runs to shore. You will be amazed how exhausting this is, real leg and lung burner.

Put It All Together

So here's the deal;
  •    Put your water bottle about 20 to 30 feet away from the
       waves. This is your starting and transition point. Ready? Now
       "Hit the Surf!"
  •    Back out to your water bottle/marker--30 mountain climbers
  •    "Hit the Surf"
  •    25 push-ups
  •    "Hit the Surf"
  •    20 speed skaters
  •    "Hit the Surf"
  •    15 starbursts
  •    "Hit the Surf"
  •    10 burpees
  •    DONE!
  •    5 to 10 minute cool down
  •    5 to 10 minute stretching
Now that you've got a great workout in, it's time to kick back and really enjoy the sun, sand and surf but this time on your back. Have fun!


Hope you enjoyed this newsletter everyone.  We are very happy with everyones efforts lately to keep working towards their goals.  If you are frustrated or not reaching your goals as quick as you want please let us know.  We can help you change something in order to fix the problem.  Have a wonderful July and Happy Fourth!