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Fitness TogetherMelrose
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445 Franklin St
Melrose, MA   02176
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Blog

Holiday HIIT: 20-minute Total-body Blitz

Kelley Vargo Dec 21, 2017 Cardio

Although this time of year is supposed to make us feel joyful and happy, it’s easy to become overwhelmed and stressed. But here’s some good news: Dedicating just 20 minutes a day to being active—with this total-body workout, for example—can lower your stress levels, burn extra calories and make this your best holiday season ever.

Gums: Is There Danger Lurking in Your Food?

Tiffani Bachus, R.D.N., and Erin Macdonald, R.D.N Dec 14, 2017 Nutrition

Gums are widely used in the food and personal-care industries as thickeners, stabilizers and emulsifiers, but questions regarding their safety have arisen due to reports of potential side effects. The purpose of this article is to provide you with information on gums so you can make informed, healthy decisions about what you and your family consume.

5 Daily Moments to Make Better Decisions for Your Health

Amanda Vogel Dec 8, 2017 Fit Fun

Every day is another chance to make important decisions about what you eat and when— or if—you work out. Your daily health choices might seem trivial in the moment, but all those small decisions add up to either positive behavior change or a string of potentially health-harming habits. Here’s how to make the most of everyday opportunities to eat well and stay (or get) in shape. 

6 Things to Know About Non-exercise Activity Thermogenesis

Pete McCall Nov 30, 2017 Fit Fun

While exercise is an important form of physical activity that can burn hundreds of calories at a time, other forms of physical activity, called non-exercise activity thermogenesis (NEAT), can play a significant role in helping to maximize the total amount of calories burned in a single day. Here are six things to know about NEAT and how it can help you reach your health and weight-loss goals.

Cholesterol: Why We Need It

Tiffani Bachus, R.D.N., and Erin Macdonald, R.D.N Nov 17, 2017 Nutrition

Hey, what’s your number? Back in the 1980s, knowing your total cholesterol number was vital, because we were told that high cholesterol increased your risk for heart disease. Over time, we’ve come to learn that there’s far more to cardiovascular disease than total cholesterol. If you want to learn the latest information and know what really increases your chance of a heart attack or stroke, read on.

Fall Fat Loss: HIIT Workout

Kelley Vargo Nov 9, 2017 Cardio

As the hustle and bustle of the holiday season approaches, don’t let your fitness fall to the wayside. Make fall your new fat-loss season by incorporating this 20-minute high-intensity interval training (HIIT) workout into your routine.

Top 3 Core Exercises While Pregnant

Farel Hruska Nov 2, 2017 Strength

Many women are afraid to exercise during pregnancy, but this can be an ideal time to get the body moving, even if a physical activity regimen wasn’t in place before the pregnancy. And yes—it can even be safe to get the abdominals working. While it can be beneficial to find a personal trainer or a class focused on prenatal fitness, you can also get active on your own, starting with these three core exercises.

Pumpkin Power: 3 Healthy Recipes for the Fall

Katie Ferraro Oct 27, 2017 Nutrition

As soon as the leaves start to change color, the push for pumpkin-everything is on! But so many pumpkin-flavored foods and drinks are laden with sugar—and not much actual pumpkin. Here are three healthy recipes to help you harness the power of pumpkin, using canned pumpkin puree. Be careful not to confuse your cans: While pumpkin puree contains only pure pumpkin, pumpkin pie filling looks very similar, but has added sugar.

You are Not a “Brain on a Stick”

Gregory Florez Oct 19, 2017 News

Are you bringing your “whole self” to work—body, mind, energy and spirit?

In these high-velocity times, we often operate as if we are “brains on sticks.” We put on our work “costumes,” Monday through Friday, and go to the office where we dive right into our electronics, meetings and any number of other work-driven issues. Eight, 10, even 12 hours go by, often without taking a proper lunch or breaks throughout the day.

Sound familiar? Unfortunately, the increasing prevalence of corporate wellness programs has done little to improve the health and well-being of most employees. This is not for lack of trying or resources; rather, the problem often lies in a “one-size-fits-all” package that works for fewer than 20% of the work force. But here’s some good news: Simple changes—bite-sized hacks to help you be vital and resilient, and show up to work with your whole self—are the key to achieving both vitality and wellness.

After working with more than 45,000 knowledge workers and executives over the past 28 years, we have found that several simple changes work to create a vital, resilient knowledge worker. These rituals or “hacks” do not have to take much time, but they are hugely important in being a fully vital and engaged human being—both at work and at home. These rituals are organized into four pillars:

Hack Your Habits

Jonathan Ross Oct 12, 2017 Fit Fun

For better or worse, habits take the work out of decision-making. They streamline behaviors to free you from the mental heavy lifting of making a choice. Habits are “free” and require very little energy. And once you understand that habits can change, you have the freedom—and the responsibility—to remake them. Here’s how you can start rebuilding your habits to create a happier, healthier you.

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