John Coleran: After The “Come To Jesus” Talk

by Martha Hicks Leta

There’s that dreaded moment in the doctor’s office, some people call it the “Come to Jesus” talk, where the doctor tells you to change your ways, or else. In John Coleran’s cases it went something like, “Do something your health or you’ll be going on the needle,” meaning, if he didn’t drop some serious weight and get his Type 2 diabetes under control, he was looking at daily insulin injections and an increased dependency on other medications.

Coleran, 53, has spent most of his adult life struggling with his weight and the associated issues of Type 2 diabetes, high blood pressure and high cholesterol. He’s tried gym memberships in the past, achieving some degree of success, but that quickly disappears as he gets bored and his motivation wanes.

“I pay all this money for a gym membership,” he said, “but the bottom line is, I get lazy if I don’t have someone pushing me.”

Lazy may be too strong of a word for John. His job as president of ABC Accurate Boat Care keeps him busy, stressed and hard at work. (When I called him for this article, he had to call me back because he was under a boat.) But, like many business owners, John finds it hard to carve out the time for exercise.

But after his doctor ‘s warning, John thought Fitness Together’s Great Jeans Challenge sounded ideal, not because he wanted to fit into a smaller size, but because he knew that the accountability factor of working with a personal trainer would get him out of the danger zone with his health in a hurry.

“The fact that you have someone who knows what they’re doing pushing you to your personal limit,” John said, “you don’t get that at a regular gym.”

When FT Norwell trainer Alicia Tasney first met John, she knew she had her work cut out for her. “John was out of shape when I met him. He didn’t like the idea of doing anything that involved jumping. We had some serious debates about what he was allowed to eat, too.”

John says Alicia’s program was really tough. He understands how she got the nickname Lucifer. “I honestly didn’t think I’d be able to do the things she was asking of me. It was incredibly hard.”

But John trusted his trainer, stuck with the program and saw great results. Says Tasney, “John dropped 2 pants sizes in 5 weeks, even before the Jeans challenge was over. Now John is one of my strongest clients and continues to surprise me each session with his athletic abilities.”

No one was more surprised than John when he was named FT Norwell’s July Client of the Month.

Now, nearing the end of his 8 week program, John has been able to safely lose around 15 pounds so far, and dropped from a size 40 waist to a size 36. Best of all, at his last physical, all his numbers had dropped down into a range considered safe and normal, and for that, John is grateful.

John trains at FT Norwell

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

More about John’s company, ABC Accurate Boat Care

Kendra’s Wedding Party Workout: It’s In The Details

by Martha Hicks Leta

When Kendra Petrone signed on to participate in Fitness Together’s Wedding Party Workout, she went in with the goal of getting herself photo-ready for the slew of weddings and baby showers she would be taking part in during the coming months.

Along with all the social commitments, Kendra’s job as producer and on-air personality for the morning show at Kiss 108 FM often puts her in front of the camera for promotional events and concerts. In addition, Kendra’s work shooting small weddings, birthdays and special events for her photography business “Let’s Take A Picture” leaves her keenly aware that photographs can be pretty unforgiving.

So when Fitness Together partnered with Kiss 108 to promote the Wedding Party Workout, Kendra was really excited to begin training with Maria Pasquale Marques and Kristine Barry, who were really excited to get the chance to work with a local celebrity.

At Fitness Together in Medford, Kendra would undergo a fitness assessment and then participate in the 8-week program of nutritional coaching as well as one-on-one and small group training. But, as someone wise once said, all human plans are subject to revision by Nature and when Kendra discovered that she was newly pregnant with her second child, her training plans had to be revised.

While this may have seemed like a curve ball to the Wedding Party Workout promoters, it wasn’t much of one for Advanced Certified Personal Trainers Maria Pasquale Marques and Kristine Barry.

“As a matter of course, we customize our programs for each of our clients, so we always vary workouts to give a well-rounded alternative to the typical workouts of other gyms,” says Maria. That includes tailoring workouts for pregnancy.

And so, without much fanfare, Kendra’s Wedding Party Workout became The Healthy Pregnancy Workout.

Maria says there are very important factors to consider when training during pregnancy, with the primary focus centering on the well-being of mother and child. After getting her doctor’s clearance and guidelines, Kendra received a fitness assessment from her trainers who then designed her personalized program.

“Kendra was near the end of her first trimester when we started training. She was already at a decent fitness level and her weight was well within the normal range, so the goals were to maintain her ideal pregnancy weight with proper nutrition, boost her cardio to give her the stamina for labor and incorporate exercises that improved flexibility, strength and functionality.”

Kendra found the workouts were challenging, but noticed the positive results almost immediately. “Working with trainers Maria and Kristine has really given me more energy and has taken away a little of my nausea. Plus, I am doing things now that I never thought I could do before I was pregnant!”

Along with the challenging and fun workouts, Kendra also really appreciates the fact that her trainers remind her frequently to listen to her body. During each workout they encourage her to drink plenty of water, rest and modify anything that feels uncomfortable. And while most women worry about gaining weight during pregnancy, Kendra’s trainers say that with pregnancy challenges like heartburn and nausea, women should be more concerned about getting enough of the right calories.

“When we sat down to do a nutrition assessment with Kendra, we discovered she actually wasn’t getting enough calories,” says Maria. “So, part of the nutrition plan we set for Kendra was for her to take in about 300 more calories than she did with her pre-pregnancy diet. In her second trimester we want Kendra to be gaining about a pound a week and we also want her body fat percentage to be increasing slightly,” says Maria.

She says that the best remedy for maintaining energy and proper calorie intake is to have more frequent and smaller meals throughout the day.

Kendra agrees. “I learned it’s all about portions and food choice. I eat 6 times a day. I try not to eat the same foods every day and I use the Fitness Together online nutrition journal to log in my daily intake of food. It’s not complicated and it’s not overwhelming. It makes a huge difference when you see what’s going into your body.”

Maria says her new client is definitely embracing the whole Fitness Together Experience. “Kendra had a great retest! She raved about how amazing she felt while pregnant! Kendra lost inches everywhere that she could (chest, arms, legs, and shoulders). She lost 6.5 inches from her total body and gained 2.5 inches in her belly. Her body fat went up .5% and her weight went up 5 lbs. Perfection!”

Follow Kendra’s workout blog at Kiss108fm. Kendra works out at FT Medford

To find an FT studio near you go to FTGetsResults.com

The earlier posts:

Week 4: Kendra & Katie Get Results

Kendra’s Week 3: You Are What You Eat

Week 2: Feel The Burn

Kiss108fm’s Kendra Petrone Joins The Wedding Party Workout

 

To take advantage of the special Kiss108fm discount download the coupon.

 

 

Kendra Petrone from KISS 108 Joins FT’s Wedding Party Workout

Matty In The Morning’s Executive Producer, Kendra Petrone, told us why she joined the Wedding Party Workout this summer:

“I’m in like 3 weddings – no joke, and I have baby showers left and right. And everyone’s taking my picture (ugh!), so I need to seriously lose major inches! FT’s personal trainers are helping me lose weight, tone up and get in picture perfect shape! Hey, if you are interested,  you can check my progress and watch me work out at FTGetsResults.com. And of course, listen in to Matty In The Morning on Kiss 108 for more on those 3 weddings, baby showers, and more…”

CLICK…CLICK…CLICK!
That’s the sound of the wedding photographer taking your picture. If you’re in the wedding party, you know these photos will be seen by many people for an eternity. So, how good will you look in the upcoming months when the big day arrives?

Or maybe you have a family reunion or just want to look good in a bathing suit this summer? There’s no better time to trade in your baby weight, beer belly and floppy arms for a slimmer, happier you. But, no need to fear – you won’t have to do it alone. The expert personal trainers at Fitness Together are here to help you look better, feel better and perform better, as you prepare for your big day.

YOU’RE INVITED TO JOIN US
Bring your friends and family or work out with others just like you, who want to lose weight, tone up and be proud of how they look and feel on their special day.

When you join the Wedding Party Workout, you will exercise three times a week for eight weeks total with our expert personal trainers in a small group personal training environment. Fitness Together’s small group personal training (PACK Training) combines strength training, cardio conditioning and nutritional guidance to help you feel better and look better than you ever thought was possible.

GIMME THE SKINNY
The special deal? To celebrate Kendra taking the workouts with us, we’ve dropped our price to just $21.95/session. With the WEDDING PARTY WORKOUT, you get eight weeks (24 sessions) of Small Group (PACK) Personal Training, which includes three sessions per week and nutrition coaching. This is a limited time offer. We expect to sell-out these sessions, so call us today to reserve your spot! BTW, please inquire about special Wedding Party Workout savings for 1-on-1 personal training. Current FT clients may add 1 session/week to your existing program at these prices.

Whether it’s 1-on-1 or small group training – You’ll get better results when you get Fit Together.

Click on the pictures below to download the coupon.

Note, not all FT locations are running this special.  Visit FTGetsResults.com to find a participating location near you.

You can follow Kendra on her blog: http://www.kiss108.com/pages/Kendra.html

FT Recipes: Kale!

By Martha Hicks Leta

Most adults with busy lives become creatures of habit when it comes to cooking and eating. At the grocery store, if we get there at all, we tend to stick with the same familiar staples. In the produce aisle that usually means the same boring rotation of broccoli, green beans and lettuce, leaving an entire spectrum of leafy greens, unexplored.

Kale, for instance, is a dark leafy member of the cabbage family that thrives in cooler weather. If you’ve spent any time in fishing villages like New Bedford or Provincetown or if you are of Portuguese descent, you’re probably familiar with kale as a staple in things like Portuguese Kale soup, which runs a close second in these parts to traditional New England clam chowder, and yet it’s a much healthier alternative.

As a nutritional powerhouse, kale is unsurpassed. Says expert Teris Espinosa at Fitness Together in North Attelboro, “Kale is packed with nutrients. It is a great source of fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, vitamin A, vitamin C, vitamin K, vitamin B6, potassium, copper and manganese.”

This sort of nutritional punch delivers myriad benefits, such as lowering cholesterol, fighting free radicals that cause cancer, improving eye health, and reducing risk of heart disease, even more so when it is eaten cooked instead of raw.
“Kale is great in so many ways,” says Espinosa. “Delicious in smoothies! Add it to some fruit, almond milk and protein, blend it and yumm! You can brush some olive oil on it add a little sea salt and bake it to make kale chips.”

Before you go charging for the kale a few caveats from Web MD expert Kathleen M. Zelman, MPH, RD, LD. “Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health. But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as Warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.”
If Kale is in your dietary wheelhouse, add it to your protein shake to replenish after a challenging FT workout,. To do so, you should thoroughly wash the kale leaves and remove the stem, which can be a bit too fibrous for most blenders to handle. If you want to go hog wild, you can blanch and freeze it before blending. This will allow you to use only what you need and you can save money by buying it in bulk. Try these delicious kale recipes for extra nutrients in your diet:

Post FT Workout Smoothie

In a blender combine:
1 cup almond milk
1 scoop of your favorite protein/whey powder
3 ice cubes
1 handful of washed kale leaves without the spines
1 handful of frozen blueberries
1 banana

Crank it up and enjoy!

FT North Attleboro Kale Chips

1 bunch kale
1 tbs. extra virgin olive oil
Sea salt
1 clove garlic minced

Pre-heat oven to 350 degrees.

Thoroughly wash and dry kale. Remove leaves from stem and spine. Cut or tear leaves into bite size pieces. In a bowl lightly coat kale pieces with EVOO and garlic. Sprinkle with sea salt. (For variety add chili flakes and paprika.) Place kale pieces in a single layer on a baking sheet lined with parchment, or coated with non-stick spray.
Bake for 12-14 minutes.

To find an FT Studio near you check out FTGetsResults.

Skinny Fat

By Tyler Brown of Tyler and Lisa Brown’s Flow

I chose the title because I’ve heard people called “skinny fat” before.  When someone is called “skinny fat”, it means they don’t have any muscle tone even though they weigh less than most people on the scale.  Frankly, I’ve thought that the concept was pretty abrasive, and I haven’t used it to describe anyone.  But at the same time, it fairly accurately describes a lot of people who don’t weigh very much but still don’t look very healthy.

The cause of being “skinny fat” is focusing on total weight loss.  Because of this, people will restrict their food as much as they can to lose total weight.  The problem is that when they do this, they lose both muscle and fat.  This doesn’t sound horrible until you think more about it.

Three main factors:
1.  A pound of muscle burns 35 to 50 calories per day (even at rest).
2.  Weight loss from restricting calories without exercising can result in up to half of that weight loss being muscle loss.
3.  Once you stop restricting your calories, your body is extremely likely to go back to its original weight.

What does that look like in real life?  Let’s take an example of a statistically average American woman who decides to lose weight by cutting a lot of calories without exercising.

January 1 (Before Diet)
Height:  5’4”
Weight:  165lbs
Bodyfat Percentage:  25%
Lean Body Mass:  124lbs
Fat Mass:  41lbs

Summary:  She’s statistically as average as I can possibly make her for an American woman.

April 1 (After Diet)
Height:  5’4”
Weight:  125lbs (40lb loss)
Bodyfat Percentage:  17%
Lean Body Mass:  104lbs (20lb loss)
Fat Mass:  21lbs (20lb loss)

Summary:  Now, she’s lost 40lbs from her overly-restrictive diet with no exercise.  20lbs of that was fat, and 20lbs was muscle.  The 20lbs of muscle loss equated to a 1,000 calorie loss in her metabolism, but at least she’s leaner too.

July 1 (After Three Months of Eating Normally Again)
Height:  5’4”
Weight:  165lbs (no change from January 1)
Bodyfat Percentage:  37%
Lean Body Mass:  104lbs (20lb loss from January 1)
Fat Mass:  61lbs (20lb gain from January 1)

Summary:  Her body bounced back to its original weight as it almost always does after severe calorie restriction.  Once her body realized that it had survived a starvation period, it took steps to make sure that she doesn’t starve to death in the future.  She did nothing to make her body need to build muscle, so it got back to its prior weight by building body fat.

Now she is the same weight she was when she started her six-month diet attempt, but she is 20lbs fatter.  Her metabolism is also 1,000 calories slower.  Any future diet attempts she makes will be much more difficult due to her now sluggish metabolism.

This is how someone becomes “skinny fat”.  They do too many weight-loss diets without exercise to build or maintain muscle mass.  In a few days, I’ll write a realistic example of what can happen over six months if you simply eat a little less and exercise a little more.  The results are dramatically different.

______________________

To find out more about FT’s customized Fitness and Nutrition programs, check out FTGetsResults.com

For more about Tyler and Lisa Brown go to their blog at Tyler and Lisa’s Flow

Healthy Recipe Of The Month: Pomegranate Berry Smoothie

Pomegranate Berry Smoothie

This berry smoothie is made with pomegranate juice and packs lots of satisfaction from banana and cottage cheese.

About 3 1/2 cups for 2, 1 3/4-cup servings
Active Time: 5 minutes | Total Time: 5 minutes

Ingredients
2 cups frozen mixed berries
1 cup pomegranate juice
1 medium banana
1/2 cup nonfat cottage cheese
1/2 cup water

Preparation
Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.

Nutrition
Per serving: 206 Calories; 1 g Fat; 0 g Sat; 0 g Mono; 3 mg Cholesterol; 49 g Carbohydrates; 6 g Protein; 6 g Fiber; 133 mg Sodium; 625 mg Potassium
2 1/2 Carbohydrate Serving

Exchanges: 3 fruit, 1/2 nonfat milk

___________________________

More recipes on FTGetsResults

To find out more about our customized nutrition and fitness programs, or to find a Fitness Together Studio near you go to FTGetsResults.com

Trainer Tips: Clean Up Your Act, Pesticides In Produce!

Graphic: THE TOP TEN OFFENDERS

By Martha Hicks Leta

You’ve no doubt heard it from your Fitness Together trainer more than once: If you want to achieve your fitness goals, you must clean up your diet by eating “clean.” The first time you hear the term it may send you into a Googling frenzy for some sort of explanation, which will lead you to all sorts of articles on Tosca Reno. Her “Eat-Clean Diet,” which has made its author and her publisher husband a tidy fortune, offers a sensible diet focusing on eating natural foods without preservatives–fruits, vegetables, lean proteins, and complex carbohydrates. No white flour, sugar or processed foods. The credo is, “If man made it, don’t eat it.” Makes sense, right?

But as you shift toward a more produce-laden diet, you should know that some members of the produce family aren’t as clean as they appear. We’re talking mainly about pesticides.

Pesticides are designed to kill living organisms—bugs, mold, fungi and weeds—that interfere with abundant production of the shiny and perfect produce we American’s have grown to know and love. Global independent research conducted by scientists and physicians has established certain health risks posed by pesticide residue, such as nervous system toxicity, certain cancers, immune system disorders and irritation of skin, eyes and lungs.

Though we may wash and rewash our produce, a significant amount of residue remains. Testing of produce by the USDA shows widespread pesticide contamination on most of the popular fruits and vegetables that end up in your local grocery store. According to the Environmental Working Group, a public health and environmental advocacy non-profit, 63% of the samples analyzed show the prevalence of at least one pesticide after normal washing. Ten percent of the samples had five or more different pesticide residues.

Does this mean we should all go back to eating Twinkies and French fries? No. If you want to reduce pesticides in your diet, you have a few options: First, when possible, buy organic. But if your budget doesn’t allow for the added expense, do not despair. The EWG has put together a list of “The Clean 15” and “The Dirty Dozen” of produce. Sadly, some our best staples are the worst offenders on the Dirty Dozen list. The top three are apples, celery and strawberries. The top three best bets for eating clean are onions, corn and pineapples.

No matter how careful we are, the fact is that we live in a world in which we are surrounded by chemicals. Though health experts advise that the benefits of a diet rich in fruits and vegetables outweighs the risks of any associated pesticide exposure, it’s best to shop smart to reduce your risks.

 

PESTICIDES IN PRODUCE Dr. Andrew Weil, renowned medical expert on natural health and wellness, tells why and how he uses the Dirty Dozen and Clean 15 lists from EWG’s Shoppers Guide to Pesticides.

For a complete list of the cleanest produce or to get a free app for your smart phone go to EWG Shopper’s Guide To Pesticides

To find out more about our custom-fit FT Nutrition and Fitness Plans, check out FTGetsResults for the studio closest to you.

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.

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