Dear Flabby: No Calories In Alcohol?

This week FT Gets Results would like to welcome a new columnist to our staff, Flabinnia May Bulgemoore. Ms. Bulgemoore is an elderly spinster who lives on a hamster farm on the outskirts of central Massachusetts with her 750 Cabbage Patch dolls and her cousin Flanders. Flabinnia—we like to call her “Flabby”—has spent her career combing yard sales for Magic Eight-balls, old tabloid magazines and used books about health and fitness from the 1970s, which she is happy to consult in order to answer her readers’ questions. To keep things interesting, we’ve opened up the forum to our trainers to provide a counterpoint to Flabby’s cockamamie advice. This week’s counterpoint comes from Derek Maxfield, owner and personal trainer at Fitness Together in Beverly, MA.
And now, FT Gets Results is proud to present: “Dear Flabby.”

Dear Flabby,

I’m wondering if you can settle a bet between me and my friend Pauline. Lately me and Pauline, we’ve been trying to eat healthier and get into a smaller size of Spanx. We’re seeing a personal trainer we found in the classifieds who has us keeping food journals and watching Richard Simmons on the VCR and he’s made us cut out desserts and cheese. (Boy has that been hard. I love a good cheese, don’t you? Those little individual slices with the cellophane wrapper get me going, ya know?) Anyhoo, my girlfriends and me, we were out to the ladies night over at the Holiday Inn out on Route 1 like we do every Sunday after Bingo and Pauline, she sees I’m not recording my cocktails in my food journal and she starts mouthing off like there’s no tomorrow about there being calories in martinis and I should count them in my food journal just like I do regular food. I told her she’s crazy and to take a hike. How can there be calories in something that’s clear like water? I ditched the olives into the ficus bush just to be safe, but I’m pretty sure it’s okay to have a few cocktails, right Flabby? Like, sometimes to have a few strawberry margaritas on account of all the fruit? So, who’s right, me or Pauline? There’s a nice David Hasselhoff poster riding on this one.

Thanks,
Tiny

……

Dearest Tiny,

Judging by how skinny celebrities like Lindsay Lohan look in their drunk driving mug shots, I’d say there are absolutely no calories in alcohol, so my answer is: Yes!

Sincerely,
Flabby

P.S. My third cousin, once-removed, Earl goes up to that ladies night sometimes. If you happen to see him, short guy, usually in a Ramone’s T that’s a few sizes two small and should have been retired back in 2000, balding with a comb-over, orders “A Nice Tall Girl” instead of asking for a St. Pauli on draft, well, tell him I want my drain snake back.

……

Dear Tiny, Pauline and Flabby,

Hi. It’s Derek Maxfield here from Fitness Together in Beverly.

Really, Flabby? Just “Yes?”  What does that even mean? Of course there are calories in alcoholic drinks. Sometimes lots!

Tiny, as diligent as you may be about counting your food intake calories, the cocktail menu is where you can really get yourself into trouble.  Whether it’s at a family barbeque in your backyard or ladies night at the Holiday Inn, alcoholic beverages can directly influence what belt loop you’re notching.

The difficult part about alcohol is that it’s often overlooked when logging calorie intake in your journal and those calories can quickly put you over your daily allowance. You should know that 1 gram of alcohol contains 7 calories.  To better relate that figure:  1 gram of fat equals 9 calories, so alcohol contains just about the same amount of calories as fat.  To put it another way, one of those martinis of yours probably had between 200 and 300 calories, more than a serving of potato chips. (You’d count potato chips in your food journal if you ate them, right? Though you shouldn’t be eating chips if you really want to downsize those Spanx!)

I never expect anyone to fully eliminate alcohol from his or her diet.  However, limiting how much you drink can make stepping on the scale less stressful and save your health in the long run. Slowly enjoying a nice glass of wine instead of swigging down numerous potent cocktails can potentially save hundreds of calories.  If  you have one glass of wine at approximately 170 calories instead of 3 martinis at 250 calories each, you’ll save upwards of almost 600 calories, as well as a hefty hangover!

And don’t be fooled, Tiny. Just because certain types of alcohol like vodka or gin are clear like water, they are not low in calories.  A shot of straight alcohol can range from 120 to 180 calories—just as much as your average beer or even glass of wine. When sugary mixers are added to hard alcohol to create a margarita or fancy martini, calories can exceed 500!  And don’t be fooled into thinking that tonic water is low in calories, either. It’s loaded with sugar and has about 124 calories per 12 oz.  serving, almost as much as regular cola! Better to mix with club soda and a squeeze of lime, which has no calories.

When it comes to beer, my suggestion would be to go for light beer instead of heavy beer (Sam Adams Light instead of Sam Adams Octoberfest) or choose a glass of Cabernet, and try to avoid mixed drinks.  After selecting your drink: enjoy it, make it last, and sip – don’t chug.

So, Tiny, I hate to tell you this, but I guess Pauline is now the proud owner of that David Hasselhoff poster. Just remember, those cocktail calories count just as much as food calories do. Be sure to log them in your food journal, and keep them to a minimum.

Yours in Health,
Derek

Fitness Together in Beverly is located at
Cummings Center 950 Cummings Ctr, Ste 98X
(978) 922-3636

To find out about lower calorie cocktail alternatives, click here.

Go to FTGetsResults.com to find more FT studios near you.

Derek Maxfield
Owner/Personal Trainer, FT Beverly
ACE Certified Personal Trainer
Over 8,000 sessions experience
Derek Maxfield enjoys seeing his clients reach their goals and looks forward to exercising. He strongly believes that nutrition is a very important apsect of fitness and finding the correct activity is the key to total comittment.  Derek is certified through the American Council of Exercise and has enjoyed working with clients ranging from 14 years old to 83 years old, from athletes to those who have had various injuries.  He started his career working in a public gym, but joined Fitness Together in December of 2008 in Concord, MA.  After two years of service which he thoroughly enjoyed, he became owner of Fitness Together in Beverly

Healthy Meals For Valentine’s Day

 

 

 

 

 

 

Healthy Ways to Say “I Love You” this Valentine’s Day
(Roses Not Included)

As clipped from the American Diabetes Association

Valentine’s Day is a great opportunity to spend some quality time with the ones you love—but it often means going out to a nice (heavy) restaurant meal and eating lots of chocolates.

There are plenty of other ways to show the love on this special day. Why not try cooking your own healthy and easy, yet elegant, meal at home instead? Or going on an adventurous date?

Here are better, healthier ways to show your valentine you care this week (or any date night!).

Cook a Romantic Meal at Home

You’ll be surprised how a simple entrée of roasted chicken breast can be transformed into an impressive meal with the addition of flavorful sides and a unique dessert. These recipes (all from our Recipes for Healthy Living!) offer a balanced meal that you can enjoy without much effort:

 

Roasted Chicken Breasts

These quick chicken breasts can be used for anything—serve with steamed veggies and brown rice, use them for chicken salad or slice thinly for a sandwich with whole grain bread, spicy mustard, fresh spinach and thinly sliced tomato.

This Recipe Serves 4

Ingredients

Cooking Spray
4 4-oz boneless, skinless chicken breasts
1 teaspoon salt (optional)
½ teaspoon ground black pepper
1 Tablespoon olive oil
¼ cup lemon juice
2 Tbsp minced garlic
1 ½ tsp. paprika

Instructions

1. Preheat oven to 350 degrees. Coat a baking sheet with cooking spray.
2. Place the chicken breasts on the baking sheet.
3. In a small bowl, combine salt, pepper, olive oil, lemon juice and garlic and whisk until combined.
4. Brush on or pour lemon juice mixture over each chicken breast, coating evenly.
5. Sprinkle each chicken breast evenly with paprika and bake in oven for 35 minutes or until the chicken is cooked to an internal temperature of 165 degrees F.
6. Let the chicken breasts rest, covered with foil for 10-15 minutes before slicing or serving.

MAKE IT GLUTEN-FREE: Make sure your spices are gluten free and this recipe can be gluten free.

 

Green Salad with Raspberry Vinaigrette

This festive salad is easy to put together and makes for a light yet tasty side.

This Recipe Serves 5

Ingredients

Dressing:
¼ cup white wine vinegar
½ cup fresh raspberries, pureed
1 ½ tablespoons olive oil
¼ teaspoon salt
1 pinch ground black pepper

Salad:
4 cups mixed baby field greens
1 cup fresh raspberries
1 tablespoon pine nuts

MAKE IT GLUTEN-FREE: Confirm that the ingredients you are using are gluten-free, and this recipe can be gluten-free.

Instructions

1. In a small bowl, whisk dressing ingredients.
2. In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.

Rustic Red Potatoes and Green Beans

This mixed veggie dish is a great example of how to increase your vegetable intake while controlling your carbohydrate intake.

This Recipe Serves 6

Ingredients

Cooking spray
1 pound green beans
6 petite red potatoes, cut into eighths
2 tablespoons olive oil, divided
1/2 teaspoon garlic salt, divided
1/4 teaspoon ground black pepper, divided
1/4 teaspoon dried parsley

Instructions

1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
2. In a medium bowl mix together potatoes, 1 tablespoon olive oil, 1/4 teaspoon garlic salt, 1/8 teaspoon pepper and ¼ teaspoon parsley.
3. Place potatoes on half of baking sheet and bake for 15 minutes.
4. In a medium bowl mix together green beans, 1 tablespoon olive oil, ¼ teaspoon garlic salt and 1/8 teaspoon pepper.
5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
6. Place potatoes and green beans in serving bowl and mix together.

MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.

 

Grilled Fruit Salad with Chocolate Drizzle

Try this for a delicious and somewhat different dessert! If you have fresh mint, chop some up and add it to this salad for even more flavor!

This Recipe Serves 6

Ingredients

For Sugar-Free Chocolate Sauce
1/3 cup cocoa powder
1 1/3 cup Splenda
2/3 cup water
1 tsp. vanilla
1 Tbsp Smart Balance

For Grilled Fruit
1 large wooden skewer, soaked in warm water
6 large strawberries, hulled
2 peaches, quartered and stone removed
½ pineapple, sliced into 1”-thick rings (or 1 can pineapple rings in juice, drained)
2 watermelon wedges, rind removed (about ¼ a small watermelon)
Cooking Spray

Instructions

1. Prepare an indoor or outdoor grill.
2. In a small sauce pan, whisk together cocoa powder, Splenda and water. Bring to a simmer for one minute over medium heat. Whisk in the vanilla and Smart Balance off the heat and set aside to cool.
3. Skewer the strawberries and other fruit on the soaked wooden skewer. Coat all of the fruit pieces with cooking spray and grill for 3-4 minutes on each just to mark the outside of the fruit. Do not cook all the way through.
4. Remove from grill and let cool. Cut the fruit into equal sized chunks and combine a medium bowl. Refrigerate for 30 minutes.
5. Divide the fruit among six bowls and drizzle each with 1 Tbsp of the chocolate sauce. Any leftover chocolate sauce can be refrigerated in an air tight container and used for up to one week.

Blueberry Lemon Yogurt Parfait

If it works with your meal plan, try our parfait with a quick five-minute prep time and only 19 grams of carbohydrates per serving.

This Recipe Serves 4

Ingredients

32 oz non fat, plain Greek yogurt
2 small lemons, zested and juices
¼ cup Splenda
1 Tbsp Vanilla
1 cup fresh blueberries
¼ cup sliced almonds

Instructions

1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda.
2. Add ½ cup yogurt to a parfait dish or small bowl. Top with ¼ cup blueberries, then another ½ cup of yogurt. Sprinkle with 1 Tbsp sliced almonds.
3. Repeat with three more parfait glasses. Serve immediately or refrigerate.

Get Your Heartbeat Going

There are plenty of fun fitness ideas that you and your significant other can enjoy just as much as a heart-shaped pizza. Take a dance lesson together, like a waltz or ballroom class. Get outside (weather permitting!) and go on a romantic hike or bike ride. Challenge your partner to see who can get to the top while rock climbing—indoors or outdoors!

Once you’ve worked up your appetite, reward yourself with a healthy, sophisticated meal (see above!).

Skip the Food and Go out on the Town

Whether you’re single or romantically involved, there are lots of fun things to do on Valentine’s Day without having to feel guilty. Take a trip to a museum you’ve always wanted to visit, or go see a movie (if you can decide on one together!). Watch a film at home if you’re trying to save money. Learn new healthy recipes by signing up for a cooking class or relax with a massage (you might need it if you use the exercise tips above!).

Still Gifting?

FT has just the thing for you. Special deals just for Valentine’s Day. Check it out here.

Our Gift to You – Save 40% on Personal Training

WE BET YOU CAN SHRINK YOUR WAISTLINE BY 2 SIZES
WITH OUR 8 WEEK FITNESS CHALLENGE

This slideshow requires JavaScript.

Treat yourself with a gift of good health and save 40% today,
Get a jump start on your New Year’s resolution with our 8 week great jeans challenge. We bet you can lose up to 2 pants sizes in 8 weeks. When you do, you are eligible to win a $100 gift certificate.

For new clients, this is a great holiday gift for yourself or your loved ones. Choose either PACK small group training ($499 complete program) or 1-on-1 personal training ($999 complete program).

Your 8 week challenge includes training 3X per week, an initial fitness assessment, nutritional coaching and final fitness retest.

Commit yourself for 8 weeks – we guarantee positive results. All you have to lose is weight.

Call us today to learn more or sign up.

Cohasset (781) 383-8004 FTSouthshore.com

Dedham (781) 461-9300 FTDedham.com

Norwell (781) 659-0034 FTSouthshore.com

Westborough (508) 366-0099 FTWestborough.com

 
(Offer good through 1/15/13. Must start your 8 week challenge by 1/15/13. Most improved client wins gift certificate. One per studio.)

A Redefinition Of The Word Tough

This slideshow requires JavaScript.

By Martha Hicks Leta

So, you’ve done a few adventure races in the past year? You’ve slogged up muddy mountainsides and crawled under barbed wire through filthy water. You’ve jumped into a dumpster filled with ice, run through a gauntlet of fire, been electrocuted by a curtain of dangling wires and lived to tell about it. Or maybe you’ve run a few marathons in blistering heat, or competed in a triathlon? Think you’re pretty tough, right?

Meet Emily Shames, 19, client at Fitness Together in Newton Centre. When she’s not busy with her studies and at Wesleyan University, she’s a key member of the school’s winning volleyball and softball teams. Not tough enough for you? Here’s what Emily did with her summer vacation: While  you and I were barbecuing chicken and sipping cold Corona’s Emily spent a total of 42 days surviving in the wilderness of Utah. Still not impressed? She did it with only a rain poncho, a water bottle, a knife and a sweater. That’s it. No backpack, no tent, no mess kit, not even a wristwatch. Forty-two days in full-out survival mode, seven days of which were in complete solitude and another seven with no food at all, just water. That’s one tough young lady, my friends.

Emily says it was her training at Fitness Together that got her to the point where she could even consider facing such a daunting set of challenges. “The trainers at Fitness Together got me into the best shape of my life. The motivation and the determination I learned from them echoed in my thoughts during the entire trip, encouraging me never to give up no matter how tired or broken down I got.”

A longtime outdoor enthusiast, Emily signed on for the Boulder Outdoor Survival School, (BOSS) in Boulder Town, Utah with the goal of melding her interests in fitness with her studies in environmental science and archeology.  Known for being “the toughest survival school in the country,” BOSS prides itself in teaching participants “low-technology camping and hiking techniques, exploring how traditional cultures lived comfortably without all the modern gadgets.” During the course students spend their waking hours eking out an existence and hiking long distances, from 15 to 30 miles per day over rugged mountains and desert canyons.  And the company makes no bones about it, this is not a frivilous venture. Participants can expect to lose between 10 and 30 lbs. from the taxing physical demands and lack of food.

“It was the most intense hiking I have ever done,” says Shames. “We didn’t have camp to set up or food to cook so we hiked off trail from sunrise to sunset everyday. In 6 weeks, I covered over 300 miles! I can now make fire using nothing but sticks and friction. I can make rope out of plant fiber. I can make 3 different types of traps and know how to catch fish with my bare hands.”

This is “Survivor” without the cameras, safety nets or food reward challenges. Here the only reward is personal growth and satisfaction. “In six weeks I learned more about myself and the world around me than in all 19 years of my life. It was an incredible experience that I will never forget.”

Trainers Elisa Sutherland and Derik VanDyke have seen a lot of success stories in their combined years as personal trainers at Fitness Together, but Emily is one of the greats.

“Emily has a rare enthusiasm for exercise. She comes to each workout with a brilliant smile and even when she’s soaked in sweat and exhausted, the smile doesn’t disappear,” says Sutherland. “I look forward to every session with her. She inspires me to workout a little harder and to have a blast at everything I do!”

VanDyke agrees. “No matter how hard or crazy I may make a workout, Emily is always so excited to learn and do anything I throw her way! This type of true enthusiasm and passion for working out really motivates me as a trainer, as well as a person!”

Whether your goals are to fit into that skinny pair of jeans or move personal mountains, the Fitness Together program clearly offers life-changing potential for those who are willing to commit the effort. Just ask Emily.

“Fitness Together has changed my life for the better. They have transformed me not only physically but mentally, too,” says Shames. “I want to say thanks to all of the Fitness Together trainers for all of their dedication to the clients and doing the impossible by making workout out and maintaining a healthy lifestyle fun!”
___________

Emily trains at FT Newton Centre with Elisa and Derik:

 

Elisa Sutherland Certified Personal Trainer

Ever since winning the 800 meter race at a mandatory middle school track meet, I was hooked on running. I ran for fun in high school, competed for the track team in college, and later moved on to marathons and trail races. I came to think of running as central to my identity. All my friends and family thought of me as the crazy girl who spent much of her free time on the pavement. A couple of years after finishing college, where I got a degree in elementary education, my knees started bothering me. I knew I needed to scale back the running and learn to stay fit in other ways. I got my start in this process at the National Personal Training Institute in Portland, Oregon. I had just returned from several years teaching English in South Korea, and I knew I didn’t want to be an elementary school teacher. While I enjoyed teaching itself, classroom management just wasn’t my thing. After an intensive, hands-on program, I was certified as a personal trainer through NPTI. My first job was at LA Fitness in Portland. While I worked there, I continued to learn more and explore the many corners of the fitness world. I picked up another certification as a running coach, and studied kettlebells with a RKC trainer (I recently became certified to teach Hardstyle Kettlebells). While I was still in Portland, I started to have some medical problems, and was diagnosed with Guillain Barre syndrome. After losing the ability to walk, going from a wheelchair to a walker, and then finally being able to walk and now even run, my understanding of health and fitness has changed a lot. Last summer I moved to Boston, but I continued to have trouble with double vision and vertigo.  In December I was diagnosed with Multiple Sclerosis.  Right now, I’m very strong; no one can tell that I have MS.  There have been a lot of medical advances in the last few years, so hopefully I can continue to hide my disease!  Having MS has taught me that while my body isn’t always trustworthy, there’s always something it can do.  I love helping people build confidence, mobility, and strength through their own power.  No matter what your injury or weakness, there are ways to get stronger and feel better!

Derik VanDyke  Manager/Certified Personal Trainer

Growing up sports and fitness were always a huge part of my life. From an early age, all the way up in to my high school years, I played football, basketball, baseball, as well as martial arts. I was also exposed to bodybuilding at a very early age, because my father was an amateur bodybuilder . I instantly grew to love that sport and knew that it would always be a huge part of my life. I loved the challenges and personal sacrifice it took to excel at sports and bodybuilding. Shortly after I graduated high school, I wanted to further challenge myself as well as do something good for my country, so I joined the army as a Combat Medic. I served 4 years as an airborne combat medic in the Army, with a 15-month tour in Southern Baghdad. Throughout my 4 years in the army, physical fitness was enforced on us, and was rewarded when one would go far and beyond expectations. With my love for fitness I went far and beyond what was expected of me, receiving “excellent” marks in fitness which helped lead me to make rank quickly. Before long I was leading young soldiers in physical fitness programs myself. Upon completing my 4 years in the army, I knew I wanted to follow my heart and do what I’ve always loved and that was fitness. I attended NPTI (national personal training institute), and graduated with an even greater knowledge of health and fitness. I am excited and highly motivated to be doing what I love and that is help people achieve their physical fitness goals, as well as their goals in life. I will work hard for you so you can attain the goals you set out for! “I’m not telling you it is going to be easy – I’m telling you it’s going to be worth it” — Art Williams

 

To find a Fitness Together Studio near you, check out FTGetsResults.com

 

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.

The “M” Word: FT & The Challenges Of Aging

by Martha Hicks Leta

Ladies, here’s a little experiment you can try the next time you’re in mixed company. Say the word “Menopause” just once and see how long it takes for every guy within earshot to jump out a window. Yes, even in these times where everything TMI goes you can still cause a decent stampede by muttering the ‘M’ word under your breath. Here, try this: click your heels together, twirl around and say it three times: “Menopause! Menopause! Menopause!” Are they gone? Good. Let’s talk.

For men and women alike the signs of aging (much like taxes and colonoscopies) are something we’d rather avoid. But for women, menopause can be more enduring and unpleasant and leave a girl feeling pretty isolated and embarrassed. How so? Let’s just say, if Steven King ever invents an amusement park ride he could call it, “Menopause,” though it wouldn’t be terribly amusing. Among the 34 symptoms women have to look forward to as we age are hot flashes, night sweats, incontinence, weight gain, loss of muscle tone, confusion, hair loss (everywhere but your face, where you’ll actually get more), mood swings, sudden bouts of bloat, changes in body odor and something we’ll just refer to euphemistically as “dryness.” Horrifying, right? It certainly explains the crying jags that can go with all that.

Until about ten years ago the consensus among the medical community was that hormone replacement therapy or HRT, usually in the form of progesterone, was the best way to treat symptoms. But that consensus shifted when clinical trials showed that the treatment posed more risks than benefits and doctors began shying away from its use, particularly for the long term. This left a growing population of women without much support in finding solutions.

This slideshow requires JavaScript.

Enter Maureen Sullivan, owner of Fitness Together in North Andover, who has helped rescue many a dame in distress from the jaws of menopause. Maureen first found her way to FT as a client in search of solutions to her own set of issues. She had recently left the corporate world after 28 years was taking time to reassess the next phase of her life when she decided to check out a free session at her local FT. “At the time, I was really struggling with menopause symptoms and weight gain. Everything I thought I knew how to do wasn’t working. After the consultation, the manager understood exactly what I needed to get back into shape and deal with my other symptoms.”

Sullivan signed onto the program and followed her trainer’s advice for a complete lifestyle overhaul, incorporating regular cardio, weight training and a new diet plan. Before long she was feeling and looking like a new woman. “By changing my diet I was able to balance my sugar levels, get a handle on mood swings and reduce cravings. By losing weight, my sleeping improved and my stress level lessened. By removing wine from my diet I was able to reduce the hot flashes significantly. I lost 25 pounds and the training put me back to where I was at 30.”

Sullivan was so thrilled with the positive impact FT was having on her life, she decided she wanted to own her own studio. Within a year she was able to acquire Fitness Together in North Andover and she hasn’t looked back since.

While Sullivan says her extensive marketing and business skills have helped her success enormously, it is her life-changing experience as a former FT client that she values most, particularly when it comes to dealing with women who are feeling overwhelmed by the challenges of aging.

“I’ve had women come to me because they find regular gyms to be too intimidating, but they’ve gotten to a point where they’re embarrassed by the changes in their bodies and need to do something. As some women start sharing their particular menopause challenges and I start sharing mine, they just open up and feel comfortable telling me everything that’s happening. I also share my journey and where I am now and the work it takes. They don’t find this type of support in a typical gym environment.”

Sullivan takes the extensive knowledge she’s acquired from reading and attending lectures and shares it with her clients. She recommends women have their FSH levels tested as well as getting a bone density benchmark to determine the proper amount of dietary calcium needed. “Last but not least, I recommend whenever possible that women manage their systems through nutrition and not hormone replacement therapy because of the link to cancers in women.”

As Sullivan’s research will tell you, various studies on the effects of menopause show strong indications that exercise is the best way to manage symptoms.
Says Michael D. Brown, PhD, a co-author and associate professor of kinesiology at Temple University’s College of Health Professions. “Given the controversy with HRT, postmenopausal women can now use aerobic exercise and weight training to lower chemical stress levels, thus reducing risk factors for chronic disease.”

Ideally, women should get in shape and stay in shape before menopause hits to lessen the dreaded list of symptoms. But if you’re already there, it’s not too late to get with the program.

For more information on exercise and menopause go to Mayoclinic.com

To schedule a consultation with Maureen Sullivan at Fitness Together in North Andover call 978-659-0047 or go to Fitness Together North Andover

To find a Fitness Together near you go to FTGetsResults

Talking About Weight Loss & Health With Cathy Schaum of FT Tyngsboro

Cathy Schaum of FT Tyngsboro on The Friends Of Kevin Radio Show

Host Kevin Willett is joined by Cathy Schaum – Fitness Together Tyngsboro /Nashua. Are you having trouble keeping your new years resolution to get in shape? Listen to Cathy discuss how she can help. Please become a fan of Cathy’s studios Fitness Together Tyngsboro / Nashua on Facebook & keep up to date with all our news, views, and specials for FT Eastern New England by becoming a fan of FTGetsResults on Facebook.

More About Cathy: I have been the owner of Fitness Together in Tyngsboro, MA since 2005. The convenient location of our studio, allows us to serve clients from many areas, including the greater Tyngsboro-Dunstable, Lowell, and North Chelmsford areas, as well as, Nashua & southern, NH.

I am extremely proud to say that for over 5 years my studio has produced some of the best Fitness Together client success stories in New England, if not the country! I believe that a team-oriented approach is the key component to our clients’ many success stories. My role, as owner, is significant to bringing the trainers and each client together on a mutually established path towards success.

I learned the importance of team work early on in life. I was extremely fortunate to have played under one of the best high school coaches in New England (Cambridge), as well as for an exceptional college coach, a 2006 inductee to the College Basketball Hall of Fame. As a multi-sport co-captain, the value of team success vs individual achievements was instilled early on and it is something that has stayed with me throughout my life. I also learned about the critical importance of physical fitness and a healthy lifestyle which is what ultimately led me to a career as a personal trainer.

After a very successful, yet demanding career in the corporate world, I realized the professional challenges and stress were creating havoc to my well-being. Therefore, I made the decision to work towards a career that held my passion and allowed me to help other people. For over twelve years, I have educated myself in health and fitness through seminars, course work, the process of certifications, and extensive practical personal training experience. Playing a role in helping people change their lives has been an extremely rewarding experience. I take special pride in the medical improvements my clients have achieved over the years, because I understand the detrimental affects medical issues can have on a family, as well as on the individual involved.

I strongly believe that regardless of the age, sex, or ability of a potential client, if they are “coachable,” and true to their own commitment, they will ultimately achieve their health and fitness goals, particularly within our team-oriented approach at our studio in Tyngsboro. We will create realistic benchmarks and a continuous reassessment of individual goals and progress, without “overwhelming” a person.

Just look at the sample of testimonials and the accomplishments of our clients and you’ll know why we, as trainers, do what we do! I’d love the opportunity to work with you, so YOU can become an FT Tyngsboro “success story,” too!

FT Tyngsboro

To find FT Studios across Eastern New England, go to FTGetsResults

——-

More About The Friends Of Kevin

The Friends of Kevin is the only networking group that brings together the business, non profit and artistic communities. This allows you to meet people that you wont see at other networking events. The Friends of Kevin is unique because we combine in person monthly networking with online monthly promotion to offer you the chance to promote your business to my over 6,000 followers. If you are looking to grow your business this is the group for you! To learn more call Kevin at 978-995-1743 or email Kevin@friendsofkevin.com

FriendsOfKevin

Rise and Shine: 5 Morning Exercise Benefits

Clipped from: LifeScript

Why exercise in the morning? After all, 500 calories burned at 6 a.m. is no different than at 6 p.m.

The answer is the fringe benefits. For the person who wants to add exercise to an otherwise sedentary lifestyle, here are 5 excellent reasons to work out in the morning:

1. Time flies when your workout’s not done.
You plan to work out, but your busy day throws a curveball, leaving you scrambling to finish your to-do list by bedtime.

So instead of hitting the gym, you hit the sack – annoyed that you missed yet another workout.

That’s why you should exercise first thing in your day. In fact, about 90% of people who exercise consistently do it in the morning. It’s the only way to guarantee you won’t skip it.

2. Your metabolism won’t boost itself.
You roll out of bed, throw on some clothes and stumble out the door on your way to another busy day. Are you even awake yet? Your metabolism certainly isn’t.

The average person can expect the metabolic boost to last for 30-60 minutes post-exercise. EPOC typically accounts for a few paltry calories – 10-60, depending on the intensity of the workout.

Not only does morning exercise help you burn calories during the actual workout, but its effects linger after you’re finished. It’s called EPOC – excess post-exercise oxygen consumption – and it’s a fancy way of saying you burn extra calories even after your workout’s over.

3. It’s your choice to be a night owl or an early bird.
Tick-tock. You have an internal clock that thrives on routine. It’s your circadian rhythm, and it regulates your body on a 24-hour cycle.

Give yourself a strict bedtime, force yourself to wake up when your alarm goes off (no snoozing!), and exercise each day – even if it’s only for 10 minutes.

4. A.M. exercise helps you sleep better in the p.m.
Hitting the gym in the morning helps you hit the sack at night. A study published in the scientific journal Sleep showed that overweight women who began a regular morning exercise routine slept better than those who exercised regularly in the evening.

5. A morning workout is better than coffee.
Oxygen, not caffeine, is what your brain wants in the morning. So instead of reaching for the coffeepot, reach for your sneakers and you’ll get all the brain-boosting benefits you need.

We love the early morning to get ready for the day. Join us for either our private, one on one, sessions and our new economical PACK training group sessions, or a mix of each. If you want to get up and get ready with Fitness Together and find a studio near you, or find out more about our 360 degree Fitness and Nutrition programs, go to FTGetsResults.com

Follow FT Gets Results us on Facebook

FT Gets Results: Tracy Simpson (The Full Story)

Tracy Simpson: Client FT Reading
Achievements: Tracy lost 50 lbs and dropped six dress sizes.
Tracy completed the Tough Mudder challenge last spring, a grueling 10-mile military-style challenge.
Trainer: Tom Lavoie

Tracy first came to Fitness Together when she realized the baby weight she’d put on three years prior wasn’t going to come off without some major changes to her lifestyle. Tracy committed to her training and nutrition program and saw greater results than she ever imagined. “My trainers are amazing. They are the primary reason why I come here.” Since starting at FT Tracy has lost 50 lbs. and went from a size 14 to a size 2. She also increased strength and flexibility and has competed in the incredibly demanding Tough Mudder challenge. Trainer Tom Lavoie says, “She really has kicked up her strength in a big way. She’s continuing to grow, as far as her strength, flexibility, and improving her overall health.”

 

For more info about Fitness Together and other success stories go to FTGetsResults.com and our channel on YouTube

Check us out on Facebook

 

FT Gets Results: Mike Gurdjian (The 60 Second Story)

Mike Gurdjain: Client FT Reading
Achievements: Lost 66 lbs in 6 months. Improved health, strength and confidence
Trainer: Tom Lavoie

Mike had put on a lot of weight in college and really needed to change his lifestyle. In just six months Mike has lost 66 lbs and is wearing the clothes he wants to wear. ‘The trainers here make you accountable. They’re the best.” Mike’s trainer, Tom Lavoie is impressed with Mike’s commitment. “The results Mike has seen are off the charts. He’s really changed his lifestyle by making that commitment to himself and to his program.”

For more info about Fitness Together and other success stories go to FTGetsResults.com and our channel on YouTube

Follow us on Facebook