FT Gets Results: Gayle Clemons

“After those first few workouts I had doubts as to whether I could really do this.” Gayle Clemons

Training Frequency: 3x per week
Cardio Program: Started 360FT Fall 2009
Nutrition Program: Fitness Together Nutrition Journal
Results: 120% improvement in her fitness ~ Lost 7lbs of body fat and gained 2lbs of muscle ~ Can do 25 full push-ups ~ Increased sit-ups from 19 to 32 (noted in 9/2009)

Noteworthy: After every workout, Gayle wipes down the equipment she used! (Note: This is NOT required by clients but Gayle insists and, given her level of fitness, we don’t want to argue with her!)

Gail Clemons Before joining Fitness Together, I had really let myself go and was paying very little attention to my health. I found myself in my forties and just kept watching my weight increase and my physical stamina decrease. There is a strong family history of heart disease and this concerned me as well. I needed to make significant changes but the idea was daunting and I worried about keeping myself motivated. Enter Fitness Together!

I started with FT in May 2009 and will admit that after those first few workouts I had doubts as to whether I could really do this. I was so sore and it reinforced just how out of shape I was. Well, I am happy to say that many workouts later and lots of support and encouragement from the FT trainers and I really feel that I am on my way. The workouts remain challenging but now I look forward to them and always feel so good afterward. These days, my clothes are fitting more comfortably, I have more energy and just feel better physically and emotionally.

The key for me has been scheduling 3 days a week to train. Making a one on one appointment has helped me stay focused and committed. I especially like the flexibility of training times offered by FT and each trainer offers their unique approach to workout sessions. They are creative and always mix it up so that exercises never feel repetitive (though Troy does have a fondness for lunges!). Lastly, FT has helped me focus on getting to a healthier place in a structured, nonjudgmental environment. I am extremely grateful for the ongoing support of Karen, Ashley, Jess and Troy and with their continued encouragement I plan to continue my fitness journey.

FTGetsResults

U.S. Diabetes Cases May Triple By 2050

By Trisha Henry, CNN Medical Producer
October 22, 2010 9:27 a.m. EDT

(CNN) — If current obesity trends don’t change, one in three American adults will have diabetes by 2050, according to a report released by the Centers for Disease Control and Prevention Friday.

Currently one in 10 adults has diabetes, and the CDC estimates about 23.6 million people in the United States are living with the disease.

Nearly 6 million of them don’t know they have diabetes and 57 million Americans are headed for diabetes, or are pre-diabetic.

“Diabetes is at the heart of a lot of issues,” said Ann Albright, director of the CDC’s Division of Diabetes Translation.

The disease is the top cause of blindness, lower limb amputations, heart attack and stroke, dementia and cancer, she said.

CDC researchers studied the rise in obesity in the United States in the study, published in the journal Population Health Metrics. They found that the number of Americans living with diabetes is expected to double and possibly even triple.

The overwhelming majority of people will develop Type 2 diabetes, where the body loses its ability to produce insulin. This is often the result of poor diet, obesity and lack of exercise.

Only about five to ten percent of people are born with Type 1 diabetes, which makes them unable to produce insulin, according to the American Diabetes Association.

Albright said two factors contribute to the expected rise in diabetes cases: people are living longer and doctors are diagnosing them earlier.

Researchers found African-American, Hispanic, American Indian and Alaska Native adults were twice as likely as white adults to have diabetes.

A large number of Type 2 cases can be prevented, and the CDC has a plan in place to help reduce the number of new cases and to help improve lifestyle choices so people will be more likely to eat healthy and exercise, Albright said.

These prevention efforts specifically target communities where access to healthy food and safe places to exercise aren’t available, she said.

CNN.com

More Info on Fitness Together’s Type 2 Diabetes Study & Program

Recipe For One & Notes on Protein

Mexican Bean Wrap

Ingredients
Yield: 1 serving 

• 1 whole wheat flour tortilla
• 1/2 cup canned kidney beans, drained and rinsed
• 2 tablespoons guacamole
• 1/4 cup spinach leaves
• 1 cup sweet red peppers (found in condiment section of some supermarkets)

Directions
Spread tortilla with guacamole.  Add beans, spinach and pepper.  Roll up tortilla, cut in half, and enjoy! For an extra crispy touch, you can place the tortilla in a frying pan and heat each side until slightly brown.

Nutritional Information Per Serving (1 wrap):
Food Weight: 3.5, Calories: 340 , Fat: 6 g, Cholesterol: 0 mg, Sodium: 442 mg, Carbohydrate: 55 g, Dietary Fiber: 10 g, Sugars: 3 g, Protein: 14 g

GOOD NATURAL SOURCES OF PROTEIN

Protein can be found in every cell of the body, and is critical for tissue repair and enzyme production. Because the protein in body cells must be replaced regularly, protein foods need to be part of a healthy diet. According to the Centers for Disease Control and Prevention, protein intake should be between 10 and 35 percent of the amount of calories you consume in a day. Women between 19 and 70 years old should be consuming 46 grams of protein daily; Men of the same age group should be consuming 56 grams daily.
 
Meat Protein Sources
Meat sources of protein include beef, ham, lamb, pork and veal. My Pyramid.gov recommends choosing meats with little visible fat for better health. Rabbit and venison contain about 30 grams of protein per serving, with less cholesterol than their beef counterparts. One beef steak, depending on size and cut, contains about 50-60 grams of protein. Turkey, chicken and ham each contain a significant amount of protein as well.
 
Fish Protein Sources
Fish selections, such as salmon, trout and herring, are good sources of natural protein because they contain omega-3 fatty acids, which are important for brain function. Recent studies suggest they may also decrease your chance of developing heart disease when consumed, according to the University of Maryland Medical Center. Other good sources include catfish, cod, flounder, mackerel, swordfish, tuna, clams and shrimp.
 
Bean Protein Sources
Beans are a good source of natural protein containing minimal fat and lots of fiber–a good combination for a healthy diet, according to the Harvard school of Public Health . Good natural sources of proteins in the bean family include adzuki beans, lima beans, pink beans, small red beans, black beans, kidney beans, navy beans, pinto beans and garbanzo beans. Out of these beans, small red beans contain the highest amount of protein, amounting to 22 grams per ½ cup. Black-eyed beans come in second, yielding 14 grams of protein per ½ cup.
 
Other Vegetable Protein Sources
Although many vegetables other than beans contain protein, the amount of protein in these vegetables is small and can range between one and four grams per ½ cup serving. Some common sources are broccoli, carrots, corn, mushrooms, onions, spinach and tomatoes. Radishes, cucumber, eggplant and raw cabbage do not contain protein . Nuts and seeds, such as flax, pecans, walnuts and pumpkin seeds, are beneficial containing vitamins and essential fatty acids as well as a significant amount of protein. Almonds and hazelnuts contain protein and vitamin E.
 
Dairy Protein Sources
Dairy foods, including milk, yogurt, eggs and cheese, serve as healthful protein sources. A cup of skim milk contains about eight grams of protein. One large hard-boiled egg contains about six grams of protein, and cheese such as Swiss contains about eight grams of protein per ounce. All of these foods supply the body with calcium and vitamin D.



Read more on Livestrong.com

In Good Health: Steve Lichtman

Cardio for a Cure Raises $38,000 and Growing

Congratulations and thanks to everyone who has helped us raise money for the Amercian Diabetes Association through Fitness Together’s Cardio for a Cure campaign. We’re well on our way to exceeding our goal of $42,000 and we need your help collecting donations today. Bring us your checks or donate online.

It’s Time to “Step Out: Walk to Fight Diabetes”
Saturday, October 23rd in Boston on the Commons

Call or visit your local FT and sign up today to join us. Each client who walks with us will get a Fitness Together/ADA Step-Out tee shirt. We’ll see you there!

Fitness Together Type 2 Diabetes Program Shows Positive Results

We’re conducting a 6 month type 2 diabetes fitness study in each of our four studios. Some participants recently completed their fitness re-tests with very positive results. One doctor told his patient, “I haven’t seen you lose 12 pounds in 12 years, let alone 6 weeks – what are you doing that’s working so well?” Another doctor called to tell the patient that his blood glucose dropped into a safe level for the very first time and he wants to learn more about our program.

If you know someone who needs help getting fit, do them a big favor and refer them to us. Our nationally certified personal trainers understand the emotional and physical challenges which inhibit people from sticking with a program and getting positive results. We know how to motivate people and make exercise fun. It’s not all about dieting. It’s about helping people feel better, look better, get healthy and learn how to make lasting lifestyle changes.

In Good Health,

STEVE LICHTMAN

Q&A: Training On An Empty Stomach

Q: Is it OK to train on an empty stomach every morning?

A: If you don’t eat before you train, your performance will suffer at higher intensities and longer durations. When you wake up, your body is in a fasted state. You might have trouble just turning on Sports Center without a cup of coffee, so you can’t expect to perform your best without fueling up andhydrating first.

If eating early upsets your stomach, experiment with different foods rather than skipping breakfast entirely. Try food that’s easy to digest like a bowl of cereal, two slices of toast with one tablespoon of peanut butter, a 16-ounce sports drink, or a glass of juice. Aim for 30-60 grams of carbohydrates for breakfast with 10-20 grams of protein and a little healthy fat to balance off your meal.

The body doesn’t care what form the fuel comes in-a meal, gel, bar or drink. What matters is getting the nutrients necessary to support your training session. Make it a habit and you’ll stay focused and power through your workout, increase strength and power, and burn more calories during your session.

Source: Coreperformance.com

FT Gets Results: Mark Rosen

“My story is different in that I have a weakness on my right side from a head injury back in my high school days.” Mark Rosen

Training Frequency: 2-3x per week
Cardio Frequency: 2-3x per week on the bike
Nutrition: Mark made critical changes to his nutrition by adding more fruit (especially apples, bananas, strawberries), changed milk to skim from 1 %, decreased meal portion size and the binge eating, decreased his snacking frequency, increased his water in-take and almost entirely substituted water for soda. He also reads the nutrition labels carefully and avoids high sodium food items.
Results: Reached Above Average fitness in 6 months ~ Lost 11lbs of bodyfat! ~ Doubled the amount of sit-ups he can do in a minute (30!) (noted in 2/2010)

Noteworthy: Mark is a brave man! He was the only gentleman client who made it to FT’s spa night in February, and so he is also the only one who got his feet scrubbed and his back massaged that night so he probably doesn’t regret it!

Mark Rosen I was my heaviest ever last summer and finally took action by coming to see Karen at F.T. I needed structured workouts and commitment from me and finding a program that could be changed to meet my needs.

My story is different in that I have a weakness on my right side from a head injury back in my high school days. I was totally paralyzed on my right side, but was lucky to re-gain a lot of my functionality on my right side. This can pose challenges in the gym and warranted a great deal of patience.

Both Ashley and Troy were up to the task. I wanted to lose weight (2 pant sizes), decrease body fat, strengthen my right side, tone my entire body and have more stamina to try to keep up with my children. Ashley as always found unique sets of exercises for each session for me to enjoy and see my progress.

After 7 months working out at F.T., I have accomplished many of my goals and also have taken pleasure in working with the awesome staff.

FTGetsResults

The Body Animated: How Insulin Works

Here’s a short animation showing how insulin helps to transport food through the body.

Type 2 Diabetes Program / Fitness Together / ADA

Here’s a short film explaining the FT Type 2 Diabetes program being run at the Eastern New England Fitness Together Studios. We are also conducting a type 2 diabetes observational study to examine the impact of this unique 26-week individualized fitness training program.

As you may know, regular blood glucose tests with a small prick on the finger are as important as the exercise in measuring safe success.

“Diabetes is a major health issue affecting more than 24 million Americans, and our franchisees have told us they are happy to have a chance to make a difference,” said Jeff Jervik, president and CEO of Fitness Together Holdings, Inc.

“Through this observational study, we will better understand the impact of diet and exercise on diabetes control, high blood pressure, one’s sense of well-being and the costs of medications,” said Joan Hill, a registered dietitian, certified diabetes educator and licensed dietitian/nutritionist.

To view the full article from the Lexington Minuteman go here on wickedlocal.com

For more info and to see if you qualify, go here on WCVB

Eastern New England Fitness Together is on FTGetsResults.com