Start 2011 Right

There are so many people that use New Years Eve as a time to make a change in their life. Many times these changes only last a short period of time. At Fitness Together we challenge people to not only look at this change as being a short term solution but as a change that will last the rest of your life. The new year is an opportunity for a new start to your fitness goals, but you have to be honest with yourself and ready to make the change. If a person is not ready for change then the change wont last. Look at yourself and ask is fitness and my health going to be my honest goal. Is health a goal that you really want? Do you want to make a change?

We recommend that people look at small obtainable goals and then once you achieve those goals start to make new obtainable goals. The small goal will help get you to the overall big goal. Make a change in your New Years Resolution this year and make it something that you will work hard for and something that you can obtain.

Happy New Year!

The Benefits of Variety in Your Workout

Many of us have tried working out and quit for one reason or another. We talk to many new clients about their previous workouts and many of them say that they got sick of their old plan or they just can't stick to their workouts because they lose interest. When we dig deeper and ask about the regimen they usually say that they have been on the treadmill and that is it or they do the same weights over and over. There are benefits to a change up in your program and a well designed progression can give you great results. We have an article about variety and it's benefits.

http://womenshealth.about.com/od/fitnessandhealth/a/exercisevariety.htm

Healthier Option For The Holidays

Well it is that time of the year again. Everywhere you go there are cookies and sweet treats all around. It can be so hard to stay on track. We tell ourselves I will get back on track tomorrow or in the New Year. Look at the numbers of a typical M&M cookie that you will undoubtedly see this holiday season. It will cost you 200 calories and 10 grams of fat. How can you still indulge but make better decision. Sometimes just a little bit of research online and you can find a healthier option to bring to the party. Below we have listed a cookie recipe from eatingwell.com that you should try for the holidays. This cookie will only cost you 76 calories and 4 grams of fat.

http://www.eatingwell.com/recipes/lusciously_nutty_holiday_logs.html

With the holiday season approaching there are many people that will be traveling. Unfortunately there will not be a gym everywhere that people go. It is important when traveling to continue your progress towards your goals. We have a link to a body weight workout below that you can do in any location. Remember that it is important to talk with you trainer about what you can do on the road to continue your progression. http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Thanksgiving Day Workout

With Thanksgiving day tomorrow many gyms will be closed and it will be hard to workout. According to nydaileynews.com the average American will consume 3,500 calories in a Thanksgiving meal (http://www.nydailynews.com/lifestyle/2010/11/23/2010-11-23_an_average_thanksgiving_meal_comes_out_to_staggering_solid_3500_calories_health_.html). Without a workout and with a large consumption of calories this holiday can set back your fitness goals for the week. Below we have listed some things that everyone can do during Thanksgiving at will give us a great calorie burn to help offset those big calories.

1. Have a good laugh with you family (1.3 calories per minute of laughing)
2. Play touch football (471 calories for an hour)
3. Cleaning the house (204 calories per hour)
4. Baking or food prep(136 calories per hour)
5. Take a post meal walk (204 calories per hour)
6. Standing instead of sitting to watch football ( 100 more calories per hour for standing)

Enjoy the holiday but there are many things that can get us active for the day. Try to keep your goals even through the holidays.

Eat Right With The Holiday Season

Many clients come in and tell us that it is going to be a hard time to lose weight, because it is the holiday season. There are tons of party's and we tend to eat way more then we should. This is a time that can ruin the clients progress and set them back in their weight loss goal. Below we have a great article from about.com that gives people great tips on how to stay on track during the holiday season.

http://weightloss.about.com/od/holidayweight/qt/holidayhints.htm

The Truth of Candy

The holiday season gives people the chance to try some of their favorite candies in small little packages. Somehow the small packages make it feel like it is so much better for us to have. The holidays can throw our diets into a tailspin. Below we have attached an article from about.com about the calories in Candy.

http://lowcarbdiets.about.com/od/carbcounts/a/candycalories.htm

More Then The Scale

There are a lot of things that go into being a fit person. Many times clients come to us a start lifting weights for the first time. They initially see a small weight gain and start to get nervous that the weight lifting is making them heavier. The scale should not be the only determining factor in overall fitness, even though many times it is the only thing that we look to for success. The importance of a good fitness assessment is that it test for many different factors that make an overall fit person. Lean muscle is going to make a person heavier but over time it will speed up your metabolism and actually aid in weight loss.

Below we have attached a article from the Chicago Tribune which emphasizes the fact of not just looking at the scale. Talk to your trainer and set up a fitness assessment or a body composition test and determine your fitness level.


http://www.chicagotribune.com/health/sc-health-1020-heiden-20101022,0,5471475.story

What Are The Benefits Of Circuit Training

Circuit training is a way to shake up your workout and get different results. We have an article from fitday.com below that will give you the benefits of circuit training. Talk to your trainer about designing a circuit that works for you!

http://www.fitday.com/fitness-articles/fitness/body-building/circuit-training-basics-and-benefits.html

The Right Running Shoe

Running Shoes are very important and below we have a link to an article that you can read about buying the right running shoe. If you are a runner or aspire to run then read this article and talk with you trainer about the right shoes for you.


http://running.about.com/od/shoesapparelandgear/a/foottypes.htm

Superfoods to Help Your Diet

It is important to eat healthy and get superfoods in your diet. Eating superfoods will promore health and help with weight loss. Read the article from WebMD below to get an idea of superfoods.

http://www.webmd.com/diet/features/superfoods-everyone-needs

Cholesterol Awareness Month

We want to continue our education on the important health topics this month. September is also Cholesterol awareness month. There is good cholesterol and bad cholesterol that can be essential to health. Below we have an article that is on the American Heart Association website. This article will develop your knowledge on cholesterol. One key item to focus on in this article is that regular physical activity can help your body produce HDL (the good cholesterol). This can help with the prevention of heart disease and stroke.

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp

Childhood Obesity

September has been declared Childhood Obesity Awareness Month and this is a very important topic with growing concern that needs more recognition. Many kids refuse to eat healthy or they just wanted McDonalds. If we told you that in the last 40 years childhood obesity has grown by 4 times and now almost 19% of children are obese, would it change opinions on how important nutrition and exercise is for children. There are so many complications that come from being overweight and obese. There are liver problems, sleep apnea or asthma. Type 2 diabetes is a huge concern. 45% of new cases diagnosed in children are type 2 diabetes according to medtv.com. There are more complication that can come from diabetes if diagnosed.

Nutrition and activity are the only way to correct the epidemic of childhood obesity. Kids need to get outside and play and need healthy role models. Take your family on after dinner walks, bike rides or hikes. Try to find activities that increase exercise and your families "quality time" together.

Children need to know the importance of nutrition. The concern is that 2/3 of America's population is considered obese and 70% of children that are obese will continue to obese into adulthood. The healthy lifestyle has to be implemented at a young age or we will continue to get more obese as an American society. Children are impressionable and if they are healthy from a young age then they will continue the lifestyle into their adulthood.

Fitness Together is here to help educate children and families on healthy living to try and prevent or reverse the obesity trends that are occuring throughout the country. If you would like us to speak with your son, daughter or friend, we'd be more than happy to help them.

You Can Still Start a New Challenge

This week we continue our blog with motivational stories to help inspire you along your fitness journey. People are never too old to set new goals and achieve things that they never imagined they could do. We have many clients that never thought they could lift weights, run a 5k or do a marathon. With hard work every client achieves their goals. Read this story below that documents a 103 mile swim that a 60 year old woman achieved.


http://michaelkane.typepad.com/michael_kane_love_is_the_/2010/08/boys-to-men.html#tp

All You Need is Inspiration

Fitness is something that most of us tend to put to the side. We convince ourselves that we have no time, or are just unmotivated. We tell ourselves or others tell us that we can't do a push up, pull up, 5k or even Marathon. The word can't, above all else should be the ultimate motivator. There is noone that should tell us that we "can't" accomplish something. If they do we should do whatever it takes to prove all them wrong. Take a couple of minutes and read the article that we have posted in a link below. Remember while reading this inspirational story that we can do anything if we want it bad enough.

http://www.covenanthealth.com/?id=2270&sid=1

What to do About Protein

Protein is essential in our diets. Our bodies our made up of protein and it is important to have protein in our diets to make sure that our bodies run efficiently. When working out it is that much more important to have high protein amounts in your diet.

Many people have heard of high protein diets but don’t understand how much they should have. During weightlifting microscopic tears happen in the muscle and as the muscle repairs the muscle then gets stronger and bigger. Having protein in our diets helps the muscles repair. This is why we need to increase protein intake if we are physically active.

The client should consult your trainer on how many grams of protein should be in your diet but a general rule of thumb is to have .7 grams of protein per pound of body weight. Below we have posted a high protein snack that can help you to get to that magic number of grams of protein.

Peanut Butter Balls

Ingredients
1 cup chocolate protein powder
1 cup peanut butter
1/2 cup honey
1/2 cup oat bran

Directions
In mixing bowl, combine all ingredients thoroughly. Roll 1 tablespoon of dough each into a walnut size balls and place on waxed paper.

You can roll the balls in extra protein powder, cocoa powder, or powdered sugar to make less sticky on the outside.

You can also add raisins, mini chocolate chips or M & M's, shredded coconut, chopped nuts, etc into the dough. (Note: These optional additions are not in current nutritional information).

Makes approximately 36 round balls
Nutrition facts are based on one ball. We recommend Using EAS 100% Whey Protein Powder (Chocolate) and All Natural Peanut Butter and Honey. If using different ingredients nutrition facts may vary.
Calories: 113
Protein: 16g
Carbs: 13.4g
Sugar: 8.8g
Fat: 1g

The Event For the Cure

The Event is a great cause to support the American Cancer Society. It is a family oriented event that will take place on Sunday July 25th from 3 to 8pm. Please come out and support "The Event." For more information, go to http://www.abc-communication.com

Hydration is extremely important when it comes to exercise. Hydration can be crutial to your overall fitness. Below we have attached an article on facts about hydration from wowshopper.com. With the summer here make sure that you stay hydrated.

Facts about Hydration
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Staying hydrated during the course of exercise is crucial because water is what delivers oxygen to the muscles, fueling them in the course of your work-out. Without adequate fluids, the cardiovascular system is strained, the probability of heat injury skyrockets, and performance is impaired.

The most serious effect of dehydration during exercise is the inability to adequately sweat and cool off. This is more serious than it sounds since the body's chief method of heat loss in a hot-dry temperature can be life threatening. In fact, 80% of heat loss happens through perspiration.

Add to this the fact that it is common for a person to dehydrate by 2%-6% of their body weight during exercise and that as little as 1% weight loss during exercise begins to impair performance. Unfortunately, feeling thirsty isn't an adequate indicator that it's time to drink. By the time a person feels thirsty they are usually dehydrated. Studies show that the average person does not drink nearly the amount of fluids required to prevent dehydration. If water or some other fluid is available, most people will drink only enough to replace 2/3 of the fluids lost.

It's surprising how quickly dehydration affects your performance. With vigorous exercise in hot or humid conditions, you can lose 2-3 liters of water per hour. For a 150 pound person, a 1% body weight loss equals slightly less than one liter. This means a dehydrated state in less than one half hour, serious effects in an hour, and a possible threat to your life and safety in two hours.

There are several ways to ensure proper hydration, according to the American College of Sports Medicine. First, start with a large drink, about 16oz., 2 hours before going out to exercise. This gives your body plenty of time to regulate its fluid levels prior to exercising and helps delay or avoid the effects of dehydration during exercise. Second, during exercise it is very important to drink before becoming thirsty and to drink at frequent intervals to replace fluid lost through sweating. It takes approximately eight fluid ounces of fluid to replace each pound of body weight lost. Third, studies show that people drink more if the drink tastes good. In other words, using a sweetened or flavored drink, such as an energy drink, decreases the likelihood of dehydrating.

Finally, and probably most important, is bringing adequate amounts of fluids with you when you exercise. Unless someone exercises in an area where drinks are available every 15 minutes or so, it's important to carry water with you. Finding a system that is comfortable and works for the sport is becoming easier all the time. Water bottles, easy to use water filters, products like the Fuel Belt, and fanny packs designed to carry water are all readily available; it's important to find a drinking system that works for you and your sport and to use it regularly. Select a drinking system that keeps water cool. The 45-55 F. range is optimal for quickest absorption and cooling of your core temperature.

Be alert to the signs of heat illness and stop exercising until you can get enough to drink and lower your body temperature. Nausea, headaches, dizziness, and a stoppage of perspiration are all indications of heat injury. The good news is that, because 60% of body weight is water, the simple act of drinking 8oz. every 15-20 minutes during exercise prevents dehydration, the resulting heat injury, and increases efficiency and performance.

Working out and Stress

Stress is something that everyone encounters numerous times throughout their lives. It can be debilitating and cause you to have breakdowns. It can cause you to snap on loved ones and have you feeling negative all day every day. Why do we let stress consume our lives? Take control of the way you feel. Working out is one way to reduce stress and help create positive energy throughout the day.

There are many times that we feel like there is so much to do and so little time. A workout can give you that much needed break from the everyday grind. 1 hour a day that you devote to yourself. If you have built up anger and negative feelings, then use the weights to get that aggression out. This is guaranteed to work if you let it.

A personal trainer can also be a friend to talk to. We as trainers enjoy helping people get their stress out and helping. We can design a boxing program to give the person a therapeutic release. Many times clients will come in and ask to box and get some stress out. By the time they are leaving there is usually a smile on their face.

Don’t Lose That Motivation

We have all done it. You say that you want to make a change and decide to lose 50 lbs. This will get you back into those college jeans. When Monday comes you are the first person in the gym, and couldn’t be more motivated. This trend continues and you even see some pretty good results. 4 weeks later you have taken an inch off your waist and have dropped 7 pounds.
The workouts continue and you keep working out but by week 8 you went from 5 days of activity to 3 for the week. You look at the scale and you haven’t seen a pound come off for a week and a half. You are still determined to get to the gym as much as you can and break through this plateau.

By week 12 you are maybe hitting the gym once a week and you are struggling to keep your diet on track. You life has become really busy with work travel and the kids seem to have an activity every day that you have to attend. Your motivation has gone out the window and you are actually up a pound from when you started.

Why do we go through this same pattern over and over? People lose focus on their goals and let “other” things get in the way. The kids have a soccer game, work was really hard, or you were invited to go to a dinner party and really should go. These are every day activities that are made a priority. It is important to do all of these activities but even more important is making time for you. By working out and feeling healthier and more confident you make your everyday activities much more enjoyable.

Just think about that dinner party that you need to attend. When you are fit, and confident in the way that you look, you let your personality show and have a great time. If you don’t feel confident about the way you look that tends to be in our minds the whole night.

Stay motivated and see how making time for you will change your life. Work with someone that will hold you accountable. Your trainer is there to help you through those hard times when things are getting in the way. Work with your trainer as a partner and you will see great changes in the way that you feel and your commitment to the gym.

Take Fitness to the Next Level

Understanding your workout is important for optimal performance. You should understand the muscle groups that you are trying to emphasize during an exercise and the amount of break time in between sets. Many clients come in and do the workouts that they are given but if they ask questions and have an understanding of what the trainer is trying to accomplish it can help your workout go to the next level.

The trainer has a method to their madness and takes each client through a progression to help the client achieve their goals. For a 4 to 6 week period it may be important for the client to go through a strength building stage and then progress in to a power or aerobic phase. The client and trainer relationship is extremely important and you as the client have to be vocal on the goals that you would like to achieve.

Imagine going to school and not understanding the reasoning behind the subject that you are studying. You feel unrewarded and feel like you are wasting your time, but if you dive deep into the subject and understand why the person is teaching you the way that they are then you get much more value out of that class. It helps you to remember the subject and continue to dive deeper. Fitness is the same and it has a lot that it can offer to each and every person. Just take time to understand what your trainer is teaching.

The Athletic Edge

Most clients have general goals of looking great and getting fit. For some people lifting weights is a new concept and it takes a little while to get a base line down before setting goals. There are some clients such as athletes that have very specific goals. Being an athlete it is very important that you focus on goals for your specific sport. Different sports use different muscles groups and energy systems. Training a sprinter should be much different then training a long distance runner. There are similar sports such as softball and baseball but each of the sports requires different skills and abilities. It is important that the athlete focuses on the individual sport and what is the important muscle groups being used. This will give the athlete the best chance of being successful in their sport.

A good trainer also needs to focus on the goals of the individual athlete. There may be a power hitter that needs to work on explosion or speed. There may be a golfer that has a great short game but needs to work on rotational strength to drive the ball further. The needs of the individual is important no matter the client but an athlete that is trying to improve for his or her sport it is essential to focus on their needs.

Don't Let a Vacation Limit Your Fitness Progression

Working with a lot of clients that travel can be a challenge when it comes to a workout program. Personal trainers can push you through a workout when you are next to them but when you head on the road for vacation or work we are not by your side. It is important to get your workouts in and push yourself even when you are not in the studio. Atrophy will set in and your workouts when you come back will be harder. Even if you just have to do pushups and sit ups in the middle of your hotel floor it will go a long way in keeping you fit.
Many times we also have clients approach us and ask us to write them a program for when they are gone. We are more than willing to write something when a person will put in the work when they are gone. The clients that do this typically see less of a loss in their fitness level when they return from their trip, and can actually continue their progress.


There are also tools that you can bring with you that don’t have to be hundreds of pounds in weight. A resistance tube or band can at least help you to maintain while you are gone. It is also helpful for clients to map out a running course before leaving. If you write down your program, miles you have to run and have a map before you leave you will be much more likely to get the workouts in. It is about holding yourself accountable, and if it is written down then it is a goal that you have to accomplish.


Another thing that helps clients is scheduling things that are active on your vacation. Many people love to be on a beach, but trade in one day on the beach for a hike or canoe trip. If you are active on your trip, then you get to see places and get a great workout. Think of how rewarding it would be to climb to a peak of a mountain or finish a white water rafting course. Active vacations are possible it just takes changing your mindset.

Live that Active Lifestyle

Try something new this summer. Leading an active lifestyle will cause you to become more fit. If you like a challenge, then find a new sport or activity that you can take up for the summer. Hit the golf course, play tennis, volleyball or join a softball league. Activities likes these will not only be fun but they will burn calories and get you out of the house. These activities will also introduce you to other active people that will support your new fit lifestyle.
One of the hardest things as trainers is to get clients to change their lifestyle. People have routines that they are comfortable with, but they can be unhealthy routines. Sitting in front of a computer or watching TV at night can be relaxing, but it doesn’t help with the healthy lifestyle. At Fitness Together we challenge you to get up off of that couch and take a walk with you family or go for a kayak ride. Being active is a lifestyle that everyone can adopt, you just need to find something to spark your interest.

There are many things that can get in the way of a good workout. There are children commitments, going to the doctors, banking, housework, making dinner for the family, and just pushing it off until later in the day. There are times that we forget what is most important. Making sure that we live healthy lifestyles is the most important thing. If you are not healthy and happy then you are not going to make anyone else happy. You may have self-confidence issues or it is hard for you to get off the couch and play with your kids. Commit to making a change in your everyday life and work hard at giving yourself that hour devoted to improving your health.

After you make that commitment just think about how you feel after the workout is finished. You get that energy kick. Also, you look good and feel great. It seems like when you are with your trainer the problems of everyday life go away. It will not always be easy and as trainers we understand that you will have peaks and valleys. Just stick with it and working out will give you a chance to get away from the everyday grind. Getting away from everything for that short period of time will make you happy in your everyday life.

As trainer’s it is important for us to keep you motivated and help you realize the positive effects of a great workout. Your hour with us should be an important part of your day that leaves you feeling great. We want to challenge everyone to commit an hour a day and realize how that hour will change your life.

Keep your body guessing in your workouts. If you go to the gym everyday and do the same circuit of machines you may have noticed that you are not getting the results you want. It is good to change things up and throw new exercises into your program from time to time.

Trainers will notice when your progress begins to plateau and make the necessary changes in your program. The change could be as simple as a modified limb or body angle to make your muscles recruit new muscle fibers. Exercise should be a fun experience and usually the program just needs a change. Even the biggest workout enthusiasts hit a wall at some point in their training.

As trainers we have a big bag of tricks that we use to keep workouts different while accomplishing individual goals for clients. We use boxing, running intervals, elliptical intervals and bodyweight exercises. You can train for a marathon or start a more power training phase. Talk with your trainer and keep them up to speed on how you feel your body is progressing and get the results that you want!

With the summer right around the corner, what is better than grilling out with some friends? At times our diets may take a hit from the food that we grill. There are tasty replacements for some of your grill favorites. Not only can you grill your favorite meals but you can also have a healthy dessert on the grill. Try grilling some of your favorite fruits and taste some awesome flavor. We have placed Fernando’s favorite grilled peach sundae below for you and your friends to try at the next summer barbecue.


Ingredients (Recipe from eatingwell.com)

2 peaches, halved and pitted
1 teaspoon canola oil
2 scoops nonfat vanilla frozen yogurt or fruit sorbet
1 tablespoon toasted unsweetened coconut

Preparation
1.Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.
Nutrition
Per serving: 154 calories; 4 g fat (2 g sat, 2 g mono); 0 mg cholesterol; 28 g carbohydrates; 4 g protein; 2 g fiber; 41 mg sodium; 319 mg potassium.

2 Carbohydrate Serving

Exchanges: 1/2 fruit, 1 other carbohydrate, 1/2 fat

How to enjoy a drink without declaring war on your diet

By Elaine Magee, MPH, RD WebMD

Weight Loss Clinic - Expert Column edited by Fitness Together Lake Forest

Reviewed By Kathleen Zelman, MPH, RD/LD

If women say, "This dessert is going straight to my hips," men should say, "This beer is going straight to my belly."

That's because it's difficult for your body to use alcohol calories for energy. Which means -- watch out! -- those calories usually get turned into fat. A gram of alcohol is worth 7 calories, compared with a gram of protein or carbohydrate, worth 4 calories each.

So what's a beer-drinking or wine-sipping weight-conscious person to do? How can you walk through the alcohol minefield without blowing up your healthful intentions?

•Consider alcohol beverages weekly -- and moderate -- "treats" instead of a daily ritual.
•Eat before imbibing. You'll be less likely to over-consume and as the meal's protein and carbs are used as energy the negative metabolic effects of the empty alcohol calories are moderated.
•Make better beverage choices. Choose certain beers, wines, and other drinks, and you can minimize the carb and alcohol calories coming from your cocktail.
100 Bottles of Beer on the Wall

Take your pick: want fewer calories or fewer carbohydrate grams? Non-alcoholic beers have fewer calories than light beers but "light" beers have fewer carb grams and "low-carb beers" fewer still (averaging 95 calories and 2.6 grams of carbohydrates). Choose either kind of brew and you're ahead of regular beer drinkers, who imbibe 140 calories and 13 grams of carbohydrates with every bottle or can. Check out the carb and calorie stats below.

Non-Alcoholic Beers

There are two domestic and two import non-alcoholic beers available. My husband says the imports seem to have more flavor, but the domestic beers are good, too.

Beer (12 oz) Calories Carbohydrate (g)
O'Doul's 79 13.3
Sharps >58 12.1
Clausthaler non-alcoholic 89 18.8
St. Pauli N.A. n/a n/a


Light Beers

American beer makers seem to be into the "light" beer act these days. Which one tastes best? My guess is if you like Coors you'll probably like Coors Light, and if you're a Bud imbiber, you'll probably like Bud Light best. Check out the difference in calories and carbs below.

Beer (12 oz) Calories Carbohydrate (g)
Coors Light 102 5
Miller Lite 96 3.2
MGD Miller Genuine Draft Light n/a n/a
Bud Light n/a n/a


Wine contributes few carbs but around 160 calories per cup, with only sweet dessert wines tipping the scales in both calories and carbs. One way to make your one delicious cup of wine last longer is to make a spritzer by blending wine with an equal amount of seltzer, club soda, or diet 7 UP. Purists, of course, can simply sip theirs as is, or enjoy it with a meal.

Wine (1-cup) Calories Carbohydrate (g)
Dry White Wine 158 1.5
Medium White Wine 160 1.9
Red Wine 170 4
Sweet Dessert Wine 362 28

Run that first 5K

We have trained a lot of people of all different ages, genders and sizes. One of the things that helps anyone be successful is having an attainable goal that they can work hard for. It gives you that extra motivation to succeed. We love when people come in and say that they want to run a 5K race or want to be able to do a push up. Their workouts seem to have more of a purpose and they never lose the edge that they have when they first come in.

With the summer months now approaching there are races every weekend and they are usually for a cause. Find a cause that you are passionate about and sign up for that race. Once you sign up that goal of running a 5K is set in stone and you just have to work hard to reach that goal. You can talk to your trainer about putting you on a running or interval program. It will be worth all of that hard work when you are running down the street and you see your son,daughter, family member, or friend cheering you on. While you are training just think about how it will be once you cross the finish line and accomplish a goal that you never thought you would.

Stretching is a Part of Overall Fitness

As college coaches, athletes and personal trainers we come across many people that have extremely poor flexibility. It is something that almost everyone neglects. I have worked with

college age athletes that can’t bend and touch their toes. Flexibility is important for many reasons, including coordination, balance, power, longer range of motion, form in an exercise and helping with that muscle soreness after a workout.

So why don’t we do it? We come up with every excuse, such as “I didn’t remember” or “I was too busy.” When it comes down to it, all you need is 15 minutes of good stretching and you will see results. Hold a stretch for 15 to 60 seconds and try to go through each stretch 3 times. Perform your stretching routine while you are watching TV at home. All you need is a mat or a bath towel. Talk to your trainer if you have any questions on what stretches you should be doing. Get more flexible and see the results in your fitness goals.

Motivation

As a fitness professional we come across many issues that cause people to want to stop working out. Many people may have soreness in one part of their body, or they are tired or just don't feel like it for the day. The most important thing is to show up to your workout. Once you are in the gym you have won half of the battle. Most people after coming in with complaints about how their day is going leave with a smile and feeling like they have a positive day in front of them. If you get a great workout in it gives you a sense of accomplishment and it gives you a chance to get rid of the stress of the every day grind. Below I have listed a few tips to keeping you motivated.

1) Have a trainer or workout partner hold you accountable to your workouts.

2) Have fun during the time of the workout by challenging yourself or telling jokes.

3) Change your workout routine. Doing the same lifts everyday can burn you out.

Try to implement these things into your workouts and get a little extra motivation.

Find the Right Show for You

Choosing the right running shoes is one of the most important decisions you'll make as a runner, especially if you're just getting started. A little investment in time and effort for finding the best running shoes will help keep you comfortable and injury-free.

1.Go straight to the experts at a running specialty store. Plan on spending some time there because the salesperson should ask you lots of questions and have several running shoe options for you to try out.

2.Make sure the salesperson looks at the shape and arch to figure out what type of foot you have. Determining your foot type is key to making sure you get the right running shoes. The salesperson should also measure your foot. Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toebox. If your toes are crammed in the front of the running shoe, you could develop bruised or black toenails.

3.Have the salesperson do a running analysis for you. He'll watch you run in the running shoes, either outside or on treadmill, and determine your running style. He'll observe whether you're overpronating (your foot rolls inward) or supinating (your foot rolls outward) when your foot strikes the ground.

4.Give the salesperson information that will help him with his running shoe recommendations. He should be asking you questions about what type of running you do, how often you run, where you typically run, and what type of surfaces you run on.

5.Run in the running shoes that the salesperson recommends for you. (Make sure you're dressed to run when you're shopping!) Simply trying on the shoes and walking a few steps inside the store is not enough. Run in each pair of shoes to test for fit, function, and comfort before making your final decision.

6.Test your running shoes by running in them for a week. If you quickly develop blisters or foot pain, they may not be the right shoes for you. Many specialty running stores have liberal exchange policies and allow you to return running shoes even if you've been running in them for a week or more. Take them back and exchange them for another recommended pair of running shoes.

7.After you've found your perfect running shoes, you don't have to keep going back to the specialty running shop. You'll need to replace your shoes every 300-400 miles. If you want to save some money, you may be able to find your running shoes online for less money. Search sites such as runbargains.com or Overstock.com for your make and model. And pray that the shoe manufacturer doesn't discontinue your running shoe!



Tips:
1.If you're already a runner, bring your current running shoes with you to the store. The salesperson can look at the wear on the bottom of your running shoes to get some more insight into your running style.


2.Make sure the salesperson measures your foot while you're standing up.

3.If you use orthotics or custom-fit insoles, bring them with you to try on your running shoes. You need running shoes that are roomy enough to accommodate your insoles.

4.Don't pick running shoes based on the colors or style. Just because they look cute doesn't mean they'll be the best running shoe for you!


By Christine Bluff, About.com Guide. March 2010.
Edited for Content by FT Lake Forest Staff

Improve Your Technique

Breathing fully and deeply is important in helping you reach your fitness goals. It will have an effect on your workout and how you feel during exercise. If you aren’t focusing on proper breathing technique, exercise may seem more difficult than it needs to. And you may not be taking in enough air to help ignite the burning of fat. Here are some commonly asked questions about how to breathe during exercise:


1. During the “effort”/exertion phase, what’s better: breathing in or breathing out?
Most professionals will tell you to breathe out on the effort phase of an exercise. That means if you’re doing an abdominal crunch, you would breathe out when lifting the trunk. However, this isn’t an absolute must. If you feel more comfortable breathing out during the effort, go for it. The most important thing is that you breathe.

2. What will happen if I don’t breathe enough?
You could find yourself with side stitches. The more rigorous the activity, the more you should breathe and in a steady pattern. Get into a regular rhythm and keep the pace constant. It will help you supply your body with the right amount of oxygen and give you something to focus on. And, your brain will function better too.

3. Is it possible to breath too much or too often?
Well, you could hyperventilate…but it’s pretty unlikely during exercise. When walking or running, get into a steady pattern of breathing out on every fourth step (or any number that feels comfortable for you). For each activity you do, there will be a pattern that feels right. Find that pattern and stick to it.

4. Should I hold my breath during weight work?
No. Holding your breath while bearing down can push blood pressure up significantly. You can also reduce blood flow to your brain and increase pressure in your chest – both of which could be dangerous while exercising.


Pay attention to your body: be aware of your breathing during exercise
The best advice is to become aware of your breathing during your exercise sessions. Think about pushing air out forcefully more than on sucking it in. Breathe in through the nose but realize that when you start working harder you may not be able to bring in enough air that way. If needed, breathe through your mouth. The more serious you are about working out, the more important proper breathing is. Deep breathing can result in a 1-2% competitive edge increase among athletes. That may just mean the difference between winning and losing. So, get into a rhythm, stick to it each time you exercise and you’ll enjoy your workouts more.


By Michele Silence. DietChannel.com. Sept 2006.
Edited for content by FT Lake Forest Staff.

Weight Loss Myths Exposed!

Check out this Runner's World article that talks about 14 weight-loss strategies that just don't work. And learn the best plans for the most success!

Curb Your Cravings...

Follow this link to an article on Health.com to learn easy and unique ways to tackle those unhealthy food cravings.

Why Stress Can Breed Bad Habits

When anxious or under pressure, most of us find making conscious choices more difficult -- and the way the brain is wired might be to blame. Researchers at the University of Minho in Portugal recently discovered that stress can activate regions of the brain associated with habitual behavior.

The 2009 study examined chronically stressed rats and found that the segments of the rats' brains linked with decision making shrunk, while regions associated with habit formation thrived. As a result, the rats fell into routines with submissive responses, like compulsively pressing a bar for food even if thay had no intention of eating.

Now although the study is done in rats, this brain connection helps explain why we tend to dig ourselves into ruts when stressed out: The brain seeks solace in repetition, which makes it harder to shift back to intentional behavior -- even if those intentional activities, such as preparing wholesome meals and exercising, are better for our well-being.

The good news is that rats recovered withing four weeks after the stressors were removed, suggesting that stress induced changes in behavior and in the brain may be reversible. You can learn techniques for interrupting stress cycles from the authors at "Experience Life" with the articles 'Three Deep Breaths' (October 2006) and 'Lines of Inquiry' (Decmeber 2004) at experiencelifemag.com.

By Pilar Gerasimo. "Experience Life" Magazine.

Edited for Content by FT Lake Forest Staff

Another Great Reason for Exercise!

People suffering from anxiety can find some relief through regular exercise, University of Georgia researchers report.

Anxiety frequently accompanies chronic illnesses such as diabetes and heart disease, and the constant strain can interfere with treatment for those conditions, the researchers say. “While we might expect symptoms of anxiety to be elevated among individuals coping with a chronic medical condition, symptoms may be unrecognized or untreated,” said Matthew Herring, a doctoral student in the department of kinesiology and the study’s lead author.
Though the role of exercise in alleviating depression symptoms has been well-studied, the impact on anxiety symptoms has received comparatively little attention. “The findings of our review add to the growing body of evidence that physical activities such as walking or weight lifting may be low-cost, effective treatments to help alleviate anxiety symptoms among patients,” Herring said.

For the study, published Feb. 22 in the Archives of Internal Medicine, Herring’s team reviewed 40 trials that included 2,914 people with various medical conditions, including heart disease, multiple sclerosis, cancer and chronic pain from arthritis. In 90 percent of the studies, people assigned an exercise program had fewer symptoms of anxiety — including feelings of worry, apprehension and nervousness — than did those not assigned to exercise, the researchers found.

In fact, regular exercise was shown to reduce anxiety symptoms by 20 percent. “Even though the majority of these patient groups did not have extremely elevated anxiety symptom scores at the beginning of exercise training, anxiety symptoms were still reduced,” Herring said.

Exercising for 30 minutes was more effective in reducing anxiety than shorter periods of exercise, the study found. However, exercise programs that lasted three to 12 weeks were more effective than programs that ran more than 12 weeks, the researchers noted.

“Results showed that patients were more likely to adhere to, or stick with, shorter duration exercise programs, which might account for larger anxiety reductions compared to longer program durations,” Herring said. “Stated another way, better participation rates likely will result in greater anxiety reductions.”

Tracie Rogers, a sport and exercise psychologist and spokeswoman for the American Council on Exercise, said that regular physical activity doesn’t just make us feel better but has “measurable results in reducing anxiety.”

“Exercise not only influences your physical health for the better but also your mental health,” she said. And people already getting treatment for anxiety would still benefit from exercise, she said. “For people who are dealing with clinical anxiety who are in therapy or on anti-anxiety medication, it is extremely beneficial for them to be involved in an exercise program,” Rogers said. “It has real anxiety-reducing effects, just like those drugs do.” Unwanted side effects keep some people from taking anxiety medications, Rogers said. “Exercise is a real good alternative to that,” she said.




By Steven Reinberg. HealthDay Reporter. Copyright 2010.
Edited for Content by FT Lake Forest Staff.

Is a Liquid Diet (Such as "Juicing") Safe?

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.


By Janet Bond Brill. Fitness Together
Edited by FT Lake Forest Staff

Burn EXTRA Calories Doing EXTRA Cardio Swimming!

How to Lose Weight with Swimming

Swimming is a non-impact, non-weight-bearing cardiovascular exercise. This makes it particularly valuable to people who are overweight or have range of motion issues. Whenever you are swimming, you have a lot of natural resistance from the water. Contrary to popular belief, this ensures that you are burning a lot of calories, making it a good form exercise to help lose weight.


Step 1
Swim for time. Swimming can be performed just like any other cardiovascular exercise. One of the ways it can help with weight loss is by swimming for a set amount of time. Perform some dynamic stretches where you move your arms and legs through a range of motion several times, hop in a lap pool and swim for 45 to 60 minutes at a moderate pace. Use the same stroke all the way through or change it up to avoid monotony. Some examples of dynamic stretches are arm swings, spinal rotations, side steps, lunges and deep-knee bends.


Step 2
Do some intervals. Intervals are a good way to keep your metabolism up after you have finished swimming. To perform them, swim about five laps at a low intensity, then on your sixth lap, swim as hard as you can. Alternate laps of high and low intensity 10 to 12 times, finishing with five low-intensity laps.


Step 3
Use swimming in a circuit. This is similar to triathlon training but you are going to do one more exercise. Start off with a 10-minute run, then go for a 20-minute bike ride, do 10 sets of 100 with a jump rope separated with 30-second rest periods, then jump in the pool and do 10 fast-paced laps separated by 30-second rest periods.


Step 4
Incorporate some water aerobics into your routine. In order to do this, you are going to need a pool that has a shallow end. Start out by swimming for 10 minutes. Come to the shallow end and run back and forth from one side to the other five times total. Take a 60-second rest, then repeat the swimming and running for 45 to 60 minutes.


Step 5
Swim regularly. In order for any weight loss program to work, you must be consistent. Swimming once a week isn't going to get it done. Instead, swim a minimum of three times a week and mix up your routines by doing long swims, intervals and circuits.

Livestrong.com 2010.

Edited by FT Lake Forest Staff

Why Deadlift?

Simply put the deadlift is a weight training exercise where you lift a weight (barbell, dumbells, stone, keg, sandbag, etc) off the ground starting in a bent-over position and ending in an upright position. It is one of the three basic powerlifting lifts, and is arguably the greatest muscle building and strength producing exercise you can do.

Muscles Worked

The Deadlift is considered a compound movement, meaning it involves movement at several joints thus working several muscle groups. The deadlift could be said to work the entire body (ever look at someone deadlifting, are there any muscles not flexing?), but it does give more stimulus to certain groups of muscles. The primary muscles worked in this lift are the hamstrings, gluteals, quadriceps, trapezius, and the psoas. All the other major muscles in your body are used in stabilization.

10 Great Benefits

1. Efficiency, Maximum Muscle, Minimum Movement

2. Arguably the greatest strength builder out there.

3. Great exercise for injury prevention, strong backs and hamstrings provide protection against many injuries.

4. Bragging rights. So few people actually deadlift anymore that you will quickly become stronger than most people you know.

5. Builds confidence. It feels amazing to know you can lift a heavy weight of the floor. Strange
but true.

6. Requires very little space.(Good if you workout in a small room or cluttered basement)

7. Doesn't require any fancy equipment.

8. Strenght built from deadlifting translates to many other exercises.

9. Greater Energy. I know this would seem to be a unlikely benefit from a strength movement, but a stronger body is a more energetic body.

10. A great cardiovascular workout! What? It's true. Doing deadlifts in a high repetition fashion is an amazing cardiovascular exercise. Don't believe me? Try doing 3 set of 20 repetitions with a moderately heavy weight(moderately heavy for you). If you're not huffing and puffing like you just ran 10 sprints I'll eat my words.

Squidoo, LLC. Squidoo.com 2010.
Edited by FT Lake Forest Staff

Learn More: Serotonin

Serotonin, a chemical present in your brain, has a huge affect on your overall daily health. What is serotonin you ask? Well, serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets. To learn about eight other ways this important chemical affects our health both phusically and emotionally visit this page at WebMd.com.

Ask the Dietician...

Q: I am trying to be mindful of the sodium listed on food labels. How much is too much?

A: One quick tip is to look at the “% DV” (percent of Daily Value) listed for sodium. Total daily sodium consumption should be less than the DV of 2,400 milligrams (mg). If a food supplies 20 percent of sodium’s DV (480 mg), it is considered high in sodium. If the product is a whole meal or a prepared main dish, more than 600 mg per serving is considered high.

If you eat out a lot or tend to eat high-sodium snack foods or processed foods, you should practice extra caution with your other food choices. Aim to fill the majority of your diet with naturally low-sodium vegetables, fruits and unprocessed grains. Also note that the nutrient content percentages on food labels apply to the designated serving size. If you eat a larger portion than what is listed, you can quickly increase your sodium intake. Finally, since the “% DV” refers to the limit of 2,400 mg of sodium, it’s not an accurate gauge of the 1,500 mg limit that is recommended for those who are salt-sensitive (people with high blood pressure and many African-American, middle-aged and older adults). If this includes you, you can still use the “% DV” figure to scan for higher and lower sodium foods, but realize that you are aiming to keep your daily total at roughly 60 percent of DV.

Karen Collins is a registered dietician for 'Health and Fitness Sports Magazine' 2009.

Edited by Fitness Together Lake Forest Staff

4:1 Ratio is Golden!

Most athletes know of the importance of eating before exercise, however, what and when you eat after exercise can be just as important. While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance (glycogen is the the source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently. Want to learn more?!?

Follow this to an article on what to eat after exercise to replenish your very important muscle glycogen stores.