Fitness Together Can Help You Avoid the Physical Cliff

 

Fitness Together can prevent you from falling into the holiday fat gain abyss! Our trainers are experts in helping people who struggle to exercise and can’t get results. We are your coach, your therapist and your supreme butt kicker – and we WILL stop you from gaining those unwanted holiday pounds.

Who do you know that’s in pain and needs help getting a jump start on their New Year’s resolution? Give them the gift of good health with a Fitness Together gift certificate. Visit your local Fitness Together and request a custom gift certificate at special holiday prices.

To find an FT Studio near you on FTGetsResults.com

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.

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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

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.

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

Josh Rosenfeld: Obesity & Diabetes Maintenance

Josh Rosenfeld, MS, CSCS
Owner: FT Sudbury, FT Wayland , FT Natick.

Josh talks about talks about the Fitness Together program as a sane solution to our nation’s exploding costs of obesity and diabetes care.

Josh has over a 15 years of experience in the field of health and fitness, and has worked in various settings including rehabilitation, strength and conditioning, and general fitness training. His educational background includes a BS in Biology from Hobart College and Masters degrees in Exercise Physiology and Sport Psychology from Ithaca College. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA) and a Certified Health/Fitness Instructor through the American College of Sports Medicine (ACSM). Josh has also worked as a presenter and examiner for the ACSM certification preparatory course.

Josh opened the doors to Fitness Together Sudbury in January of 2002, and also currently owns Fitness Together Wayland and Natick.

FT Natick

FT Sudbury
FT Wayland

For more information on Fitness Together and to find studios in Eastern New England, please go to FTGetsResults.com

Tip Of The Month: Oh That Chocolate

Or as others may rhapsodize: An Ode to CHOCOLATE, “food of the gods!”

It is well known that Giacomo Casanova was the most insatiable womanizer of all time. It is said that he called chocolate his “elixir of love,” drank it religiously before every love making tryst and used it in his seductions-the first love pro to tap into the timeless attraction between women and chocolate. Love and chocolate go even further back in time. Both the Maya and Aztec offered cocoa as a gift of love to the gods, prompting Carl Linneaus, the Swedish botanist and father of modern taxonomy to name the cacao tree Theobroma cacao, literally, “food of the gods.”

Dark chocolate – with a high content of nonfat cocoa solids – is now the new guilt-free super food! The scientific evidence is stacking up linking daily consumption of deep, dark chocolate with phenomenal health benefits. When it comes to choosing chocolate for health, the chocolate must be the flavonoid-rich dark variety. This is because dark chocolate has a much higher percentage of cocoa than milk chocolate and it’s the cocoa that contains most of the flavonoids-plant substances which provide your body with a host of health benefits. Natural cocoa powders (ground cocoa solids, aka the words natural cocoa powder unsweetened on the product label) had the highest level of flavonoids followed by unsweetened baking chocolates, dark chocolates, and semisweet chocolate baking chips. Milk chocolate and chocolate syrup had the least amount. Do your heart good-choose your chocolate wisely and opt for making your own sweet treats from cocoa powder.

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Fitness Together studios provide a full 360 degree to weight loss and diabetes maintenance including nutritional guidance along with fitness sessions. To find out more, please go to FTGetsResults.com

By the way, if we piqued your interest in Taza chocolate, here’s their site.

Sweet Roasted Pear Salad

Reblogged from The Cherry Diaries:

This is a perfectly sweet and delicate, yet filling salad that is super easy to make, and serves up beautifully. Walnuts and gorgonzola add a rich texture and taste that is so satisfying with the sweet pear. This recipe was adapted from this Barefoot Contessa recipe which I plan to try sometime.

Ingredients:

1 bag Arugula/Spring Mix Lettuce (I added some baby spinach)

Read more… 178 more words

Harmful Effects of Soda on Your Body

It’s almost as easy as air… and almost as difficult to count. Add a fountain drink to your lunch. Grab a can from the vending machine. Get a quick pick-me-up in the afternoon. Sip something with your popcorn at the movies.

But what is all that soda doing to your health?

The truth is, drinking soda can lead to more than just a bigger belly. The habit can be associated with asthma, heat disease, diabetes and much more.

Check out the infographic below before popping open the next can. May we suggest water instead?If you do care about your health and your body, however, take a look at the harmful effects of soda consumption over time. (If you click on the image you can view it in full.)

For more information about our full 360 degree Fitness Together programs, which include nutritional guidance, please go to FTGetsResults.com

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

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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

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