Fit for Motherhood

By Martha Hicks Leta

My husband is training for a ten-mile adventure race, which involves, among other things, scaling towering obstacles, commando crawling under barbed wire, jumping into an ice-cold vat of Jell-O, and carrying a 30 pound log for three miles.  The race is called the Tough Mudder. I’m not so impressed by this set of challenges. I would like to see a race called the Tough Mother in which men get to experience third trimester pregnancy while sprinting for a connecting flight through Dallas as they push a sweating toddler strapped into a stroller with a broken wheel while carrying a sticky car seat on their head and a gigantic diaper bag slung over their shoulders filled with leaking juice boxes and stale snacks. At the end of it they get to fold laundry, clean out a refrigerator and then give birth while reading “Horton Hears A Who” with all the voices and accents to the aforementioned toddler.

Having been through pregnancy and early motherhood myself more than once, I now know what I wish I knew then: this is something a person should think about training for.

Motherhood and certainly labor itself is nothing if not a test of strength, courage and endurance, so maintaining your fitness program, or even starting one sometime well before the doctor says, “Push!” may be in your best interest. But many women find safely navigating the challenges a fitness regime for a body that, at times, can seem alien (or like it’s growing one) can be confusing and overwhelming. Should you give up those Zumba classes and switch to yoga? Or is it best to stay off your feet and catch up on “Lost” for the next few months?

Megan Anderson was one of those tentative people during her first pregnancy. Despite the fact that she was a seasoned competitive runner who knew her body pretty darn well, she was so unsure of what she should or shouldn’t do during her pregnancy she erred on the side of caution. “My doctor’s recommendations were the basis for my workouts. By the end of my first trimester I’d given up running and resistance training and would try to walk outside three to four times a week. I didn’t enjoy my pregnancy and often felt uncomfortable and lethargic.”

Three months after her daughter was born, Megan was downsized from a job she didn’t really love, which allowed her to shift gears and meld her interest in athletics into a new career. She went back to school and became an Advanced Certified Personal Trainer. A short while after landing a position at Fitness Together in Westborough, she took on the challenge of studying for her prenatal/postnatal certification, all while continuing to work as a trainer, caring for her toddler and navigating her second pregnancy.

She credits her education in personal training with giving her the wherewithal to surmount such a daunting set of challenges. “If I hadn’t continued my cardio, resistance, and flexibility training throughout my second pregnancy, then I would not have had the energy or motivation to juggle it all!  But I was able to complete all the required reading and studying and complete the exam to send it in two weeks before my second child was born!”

The experience galvanized Megan’s commitment to help other women by guiding them through an appropriate fitness regime before, during and after pregnancy.  “I am excited to use my knowledge and personal experience to help others, especially moms-to-be, to maintain a fit and healthy lifestyle and to enjoy it at the same time!”

There is certainly a lot to know about exercising safely during pregnancy, so finding an experienced trainer like Megan Anderson with knowledge of pre and postnatal exercise is a great way to go, and the payoff will certainly be worth it. The right amount and the right kind of exercise during pregnancy can keep your energy up and your weight gain to normal levels. It can also mean a shorter and less complicated labor and a quicker recovery, which will let you be the best mother you can be.

To schedule an appointment with Megan Anderson at Fitness Together in Westborough call 508-366-0099 or go to FTWestborough

To find a Fitness Together training expert near you go to FTGetsResults.com

Megan has suggested some additional articles mothers, or mothers-to-be, or even those, ahem, Tough Mudders, might want to check out:

Happier Smarter Babies
Running While Pregnant
Running Goals During Pregnancy

Are You Ready? The Great Jeans Challenge of 2012

Shrink your waistline by 2 sizes!

Are your pre-baby jeans or slender college wardrobe taunting you from the back of the closet? Are you tempted to finally throw in the towel and donate the last of your smaller clothes that you’ve been dreaming about one day squeezing back into?

Wait before you donate! The expert personal trainers at Fitness Together are ready to help you spring into action and finally meet your goal of fitting back into your “skinny jeans.” Starting in April, we will be kicking off the Spring season by hosting the Great Jeans Challenge – an eight week fitness program focused on helping you drop two sizes so you can look better and feel better in a smaller wardrobe.

If you accept the challenge of dropping two sizes in eight weeks, and succeed, you will not only feel the satisfaction of accomplishing a goal that is good for your body and your confidence, but you also will receive a $100 gift card for new clothes that will fit your new size. And, if you’re ready to say goodbye to your extra waistline and bigger sized clothes forever – we will donate your old jeans to a local charity.

Get fit, look great and donate to charity – it’s time to take the Great Jeans Challenge! Call or visit us today for more information about this exciting fitness challenge.

In Good Health,

Steve Lichtman, owner
FT Cohasset | FT Dedham | FT Norwell | FT Westborough

Check out the Coupons For Our 4 Studio’s Challenges Here

P.S. At our four studios, The Great Jeans Challenge begins April 2nd and you must start your 8 week program by May 15th. Contact us (michaelcardoza@fitnesstogether.com or  stevelichtman@fitnesstogether.com) and we’ll send you more details on how you can participate and drop two sizes in eight weeks!

We’ve got more studios doing the challenge in Eastern New England. They can be found here.

Check out the great recipes from the Nutrition Together program that we are using during the challenge to get you fit and healthy.

Fitness Together’s Great Jean Challenge

Are you up for earning a $100 gift card? Then take the Great Jeans Challenge at Fitness Together studios across Eastern New England.

Participating studios include:
Amesbury/Newburyport MA  |  Arlington MA  |  Belmont MA
Burlington MA  |  Cambridge MA  |  Cohasset MA
Dedham MA  |  Hingham MA  |  Lexington MA
 Newtonville/Auburndale MA  |  North Andover MA
Norwell MA  |  Providence RI  |  Weston/Waltham MA
Westborough MA

(The visual below is from the Challenge being run at the Fitness Together studios in Cohasset, Dedham, Norwell and Westborough. Please check with your local FT Studio to see if they are still running the challenge and their specifics of the program — start/end dates, special deals, etc. A full list of Eastern New England Fitness Together Studios can be found at FTGetsResults.)

Not only will our FT trainers guide your exercise to get you down 2 sizes, they have a pulled together a whole nutritional program. In fact, check out the recipes FT will have you dining and snacking on during the eight weeks.

The fine print, or rather, the Rules of the Challenge:

• All contestants must complete contest registration, Quick F.I.T. and photo release.
• Participants agree to complete 3 training sessions per week for 8 weeks for a total of 24 sessions. After the 8 weeks any unused sessions are forfeited.
• Participants agree to make their best to follow the nutrition and training component of the program.
• Participants must bring in their goal jeans – up to two sizes too small – to Fitness Together and try them on prior to 1st training session. A staff member will document the jeans, take a “before” photograph of participant in the jeans and in workout clothes.
• Participants will do a mid-point check-in to try on their jeans (week 4).
• Final try-on is at the end of the 8th training week. All participants who fit into their jeans are eligible to win a $100 clothing gift certificate to a local retailer.
• Participants may try on jeans only during the official try-on weeks and must have their results recorded. An after photograph with participant fitting into jeans will be taken.

Recipes For The Great Jeans Challenge

from our Nutrition Together ™ program
Here is the list of our Recipes used with the meal plan and fitness program for The Great Jeans Challenge of 2012. For more information on the Challenge, the special deal on FT sessions, and the $100 gift card waiting for you if you lose two sizes, please contact your local Fitness Together Studio. You can find one near you in Eastern New England at FTGetsResults.com.

The Great Jeans Challenge: Coupons For FT Cohasset, Dedham, Norwell, Westborough

Download the Full Size Cohasset Great Jeans Challenge 2012 Coupon

Download the Full Size Dedham Great Jeans Challenge 2012 Coupon

Download the Full Size Norwell Great Jeans Challenge 2012 Coupon

Download the Full Size Westborough Great Jeans Challenge 2012 Coupon

FT Cohasset | FT Dedham | FT Norwell | FT Westborough

 

Please check with your local FT Studio for more details on their own deals for the Great Jeans Challenge of 2012.

To find a studio near you, here’s a list of FT Studios across Eastern New England.

 

 

Cohasset Family Fitness

FAMILY FITNESS TOGETHER PROGRAM
Offered by the Cohasset Recreation Department

Today’s families are busier than ever between work, school and outside interests where schedules conflict. Now’s the time for your family to engage in a quality activity together.

Imagine a fun, convenient, fitness program for parents and kids to do together to get everyone moving

The Family Fitness Program is an 8 week program 2 times per week, for a total of 16 family sessions at Fitness Together, Cohasset. It’s designed for Cohasset residents with children age 8 and older. A family can be one parent (or grandparent) and one child up to a total of 6 people. Two families may share a session together with their kids.

How it Works: Your family reserves private scheduled sessions twice a week for a group exercise class conducted by a certified personal trainer at our Fitness Together studio in Cohasset. Families complete a confidential health questionnaire and we do a simple assessment, to help design your program. We’re insured and have all the equipment: bands, balls, ropes, TRX to make this fun for everyone.

Cost: $60 per session (as low as $10/person/session up to 6 people). This includes use of our cardio equipment before and after your session, plus 45 minutes in your own training room, facilitated by our certified personal trainer.

Enrollment: Contact Fitness Together for enrollment. Payment is made monthly: $480/month includes 8 private classes, use of cardio equipment and nutritional coaching with healthy meals and recipes.

Dates: First 8 week session starts April 23rd through June.
Summer sessions start June 25th through August.

Contact: Bill Coleman, Assistant Manager @ 781-383-8004
Fitness Together, Cohasset 790 C.J. Cushing Highway

fitnesstogether.com/cohasset

Interval Training: Boosting Your Calorie Burn?

Clipped by Michael Cardoza, V.P. Operations / Fitness Together
from the Mayo Clinic

Are you ready to shake up your workout routine? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.

Interval training is a powerful tool for novice exercisers and accomplished athletes alike.  It’s not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?

Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:
You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn – even if you increase intensity for just a few minutes at a time.
You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes – or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
You don’t need special equipment. You can simply modify your current routine.

How will my muscles respond to interval training?

During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you’ll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?

Yes – but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

If you’re working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals – which may include movement patterns similar to those you’ll use during your sport or activity – based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors. This type of interval training also adds variety to your workout, but it requires more discipline and concentration.

Does interval training have risks?

Interval training isn’t appropriate for everyone. If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying any type of interval training.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you’re overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.

Mayo Clinic

To find out how Fitness Together Gets Results or to find a Fitness Together Studio near you check out FTGetsResults

Exercise During Cancer Treatment: Roles & Goals

By David Haas

Whether someone is facing a new cancer diagnosis, or is going through radical cancer therapy, physical fitness can play an extremely vital role in the recovery and quality of life for the individual suffering from the given disease. Despite the ups and downs that cancer patients experience throughout their extended battle, they should avoid any form inactivity if possible.

While rest and inactivity were once standard medical prescriptions for cancer patients and survivors, modern research trumps old advice. The American College of Sports Medicine, National Cancer Institute, American Cancer Society and other institutions recommend exercise for patients going through active treatment or after-cancer recovery.

Evidence for Exercise During Treatment

The benefits of regular physical activity are well-documented for a number of common cancers. Topping the list of advantages are reduced fatigue, improved physical functioning, better emotional health and a higher quality of life.

According to Dr. Rachel Ballard-Barbash of the National Cancer Institute, the evidence linking exercise and quality of life, before and after cancer treatment, is “incredibly strong.” The evidence for people who have completed cancer treatment has prompted numerous clinical trials for those on active treatment.

The studies have shown that patients can do a lot more activity than originally thought, even while undergoing chemotherapy and radiation therapy. Even modest exercise, such as gentle stretches by mesothelioma patients or yoga classes by breast cancer patients can show significant benefits. When it comes to exercise and cancer, any form of activity is better than nothing.

National Exercise Guidelines

Most people can benefit physically and emotionally by sticking to the national guidelines for physical fitness. Cancer patients are no exception. In fact, the Department of Health and Human Services recommends that all adults follow the approved guidelines from 2008. Cancer patients are urged to adapt the exercises according to fitness panel recommendations.

Different cancer types and stages require different cancer treatments, and any good exercise programs takes all this into consideration. Certain cancer treatments produce adverse side effects, like an increased risk for bone fractures, heart problems, and breathing difficulties. Doctors and fitness professionals can work with cancer patients to design the perfect, tailor-made regimen.

Exercise Goals During Treatment

Cancer fitness programs have two primary goals for cancer patients: body image and body composition. Cancer treatments can radically alter physical appearance and emotional feelings. Exercise can improve self-image, which, in turn, enhances quality of life.

Cancer takes a toll on many parts of the body, from the wasting associated with weight loss and muscle weakness to an increase in body weight and fat. Exercise improves the body composition changes that are common in many cancer patients.

Everybody benefits from regular physical exercise, and it takes very little to produce dramatic results. Cancer patients, especially those who were sedentary before diagnosis, should start small and work their way up as their fitness level increases. Consult your doctor about finding a workout plan that best suit you and your needs and get out there and get active!

To start your Exercise Regiment with Fitness Together go to FTGetsResults.com to get more information on our one-on-one sessions and our new group training sessions.

About David Haas
David Haas is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. David often blogs about programs and campaigns underway at the Mesothelioma Cancer Alliance, as well as creative fitness ideas for those dealing with cancer. email: dhaas@mesothelioma.com

Sites:  http://www.mesothelioma.com/blog/authors/david/bio.htm

Take The Great Jeans Challenge

Around April, we’re launching an 8 week promotion here in Massachusetts: The Great Jeans Challenge.

Part of the deal is winners who lose 2 sizes get $100 clothing gift certificate. Check back for the full “skinny” on the challenge as we will be posting more details here and a full list of participating studios.

In the meantime check out this video made by FT Nashville:

FT Nashville

For a full list of Studios in Eastern New England, go to FTGetsResults