You may have noticed a preponderance of “30 Day Challenge” postings in your social media of late. It’s one of those trends that’s been slowly gathering steam over the past few years and suddenly seems to have exploded into the interweb zeitgeist. Some trends can be fleeting and silly, but the good ones stick when people find value in them.
“Thirty days is enough to get started in the right way, to begin to understand what makes change easier and most importantly, how to stay on the right track,” says Ariane de Bonvoisin, author of “The First 30 Days: Your Guide to Making Any Change Easier.”
For people thinking about fitness, the 30 Day Challenge concept has merit for beginners and experts alike. The idea is to pick an exercise or a small series of exercises and repeat them daily, gradually increasing reps throughout the 30 days with periodic rest days, building toward a goal on day 30 that is significantly greater than the starting point. It’s perfect for beginners because the starting number of reps and duration is very manageable and not terribly time consuming; most people can bang out fifty squats on a commercial break. Such a challenge is also worthwhile for those with more advanced fitness goals as a way to boost the benefits of an existing routine. The idea that you can make a gradual but significant change or achieve something in as short as 30 days is appealing in our world of instant gratification and often inspires greater challenges to follow.
Mike Eaton
Fitness Together trainer Mike Eaton has spent the last year rehabilitating a severe arm and shoulder injury and knows the value of baby steps; it takes patience and perseverance to claw your way through the tiny achievements of those painful post-surgery PT sessions. It takes still more discipline to fully reclaim your pre-injury fitness, flexibility and strength. As a Fitness Together trainer, Mike sees the value of accountability not just for himself but with his clients every day because they identify the accountability component of their appointments as the key to their fitness success. For Mike, building accountability into his own routine by adding a 30 Day Challenge gave him a “no excuses mentality” and kept him on task.
Toward that end, he designed a grueling 30 Day Challenge for himself. “I had to do at least 100 chest-to-floor burpees, 200 squats, and 200 double-unders (where) the jump-rope passes under you twice instead of once.” (See video box above). For added discipline, Mike decided that the workout had to be completed in one structured session, not in piecemeal throughout the day. He logged each workout with a running total of each day.
“There were plenty of nights after work that I just wanted to get home but I needed to push myself and get the challenge done for the day. After a week I kind of looked forward to getting it done and logging my numbers.”
Mike completed the challenge in early May and says it was definitely worth it. “During and after the challenge I definitely saw improvements in CrossFit as well as my long distance running. I highly recommend trying a challenge and structure it to what you need improvements on.”
Alicia Tansey & Karen O’Connor Ripley
Fitness Together Norwell trainer Alicia Tasney began the 30 Day Squat Challenge in April as a way to motivate a few friends who have been historically reluctant to begin exercising. She baited these friends into doing the challenge by promising them that she would to do twice the amount outlined on the challenge web site.
“The squat is a great exercise to focus on for it’s functional benefits,” says Tasney. “It translates to things we do regularly in our every day lives, like getting in and out of the car, walking up stairs, bending over to tie shoes or pick up an object.” When done properly, the benefits of the squat include building muscle; improving flexibility and balance; and gaining strength in the glutes, legs, knees, feet and lower back.
Form is important when doing any exercise, but especially where high reps are involved. Even more important if you’re adding weights. Tasney says that for such a simple exercise, there are many ways to go wrong, and that can lead to injuries of the knees and lower back. (See below for tips on proper form.)
As of tomorrow, Alicia will be on day 21 of the challenge, which means 180 squats for her friends and 360 for her. By the time all is said and done, she’ll have completed 6,590 squats! She says she’s already feeling the benefits from the challenge. When running, her legs feel stronger and take much longer to fatigue. Another benefit? Friends have offered compliments, which we’ll refrain from repeating, but suffice it to say we could rename this challenge the “30 Day ‘Damn, Gurl!’ Awesome Booty Squat Challenge.”
Fitness Together client Karen O’Connor Ripley, a client at FT for several years, is always looking for ways to push herself further. A busy mom who also runs a cleaning business as well as a facebook page, “Ecomomics,” Ripley is a busy person. But when she overheard her trainers, Mike and Alicia, talking about their challenges she decided to incorporate one into her own routine as a way to boost her fitness level without eating up a lot of time. To focus on the area she most wants to improve, Ripley chose an abdominal challenge. “It consist of sit-ups, crunches, planks and push-ups with the reps increasing everyday. This also got me to do plank and push-ups which are two exercises I don’t usually do unless I’m at FT. It’s going good, I like it, it’s gets me going.”
As inhabitants of a planet whose circadian rhythms are tied to the 30-day cycle of the moon, you might say we are hard wired to operate within the parameters of this increment of time. When thinking about making a change or an improvement that involves discipline, a month isn’t really a daunting amount of time, but you may be surprised at what you can accomplish.
If you take up a 30-Day Challenge of any kind, keep these tips in mind:
Choose a challenge that is doable, but challenges you as it progresses. You’re in this to make progress, not waste time or injure yourself.
Make sure you’re using proper form. Check with your trainer if you have questions.
Journal your progress. This will keep you on task and give you a real sense of accomplishment at the end.
Don’t Beat Yourself Up: If you miss a day, pick up where you left off if possible. If you miss more than a few days, back up or start again. Just don’t give up!
Here are the challenges happening at Fitness Together in Norwell. If you try one, let us know how it goes, or share your challenge here. We’d love to know how you’re doing!
Mike Eaton’s 30 Day Beatin’
To be completed in one session each day for 30 Days
100 chest-to-floor burpees
200 squats
200 double-unders
30 Day Squat Challenge
(Again, Tasney’s doubling this.)
To do a proper squat, keep this slightly bizarre visual in mind: you’re testing a metal chair with your butt to see if it’s hot, discover it is and stand up again. You can even place a chair about a foot behind you to lightly touch down on before standing up. Keep these other tips in mind for proper form*:
Begin in an athletic stance, feet shoulder width apart, feet slightly turned out, spine in neutral position, abs engaged.
Keeping your weight in your heels, your head up and your eyes looking ahead (not at the floor) bend your knees until your upper leg is parallel or deeper to the ground. Your butt should be moving backwards as well as downward as your knees hinge, preventing your knees from going forward beyond your toes.
Throughout the squat, your head is still up, eyes forward, shoulders back and chest out. Don’t collapse your spine and hunch downward.
To return to the standing position, engage your legs, glutes and abs and squeeze as you “explode” back to your starting position.
Repeat. Repeat. Repeat.
*Have your trainer check your form or help you modify if you have any physical constraints, or if you wish to add weights to increase difficulty.
Day 1 – 50 squats
Day 2 – 55 squats
Day 3- 60 squats
Day 4 – Rest
Day 5 – 70 squats
Day 6 – 75 squats
Day 7 – 80 squats
Day 8 – Rest
Day 9- 100 squats
Day 10 – 105 squats
Day 11 – 110 squats
Day 12 – Rest
Day 13 – 130 squats
Day 14 – 135 squats
Day 15 – 140 squats
Day 16 – Rest
Day 17 – 150 squats
Day 18 – 155 squats
Day 19 – 160 squats
Day 20 – Rest
Day 21 – 180 squats
Day 22 – 185 squats
Day 23 – 190 squats
Day 24 – Rest
Day 25 – 220 squats
Day 26 – 225 squats
Day 27 – 230 squats
Day 28 – Rest
Day 29 – 240 squats
Day 30 – 250 squats
The Mean Ab Challenge
(It says “June” but Karen O’Connor Ripley couldn’t wait. “Thirty days is 30 days!” she says.)
For more about Ariane de Bonvoisin’s inspirational books:. First30days.com
“Regardless of what your challenges are, just walk through the door,” assures Myers. “And life becomes beautiful all over again.”
After Lisa Myers received her breast cancer diagnosis five years ago and endured the long and difficult course of treatments, she wasn’t sure if she could trust her body again to carry her back to fitness level she dreamed of.
“I thought fighting cancer was tough,” says Myers, “but losing the confidence in yourself from that experience is just devastating.”
Her treatments left her with weak muscles a very limited range of motion, especially in her arms. When doctors gave her a clean bill of health a year and a half after her last treatment, she decided to recommit to getting fit.
Myers, who lives in Methuen, found her way to trainer Frank Francis at Fitness Together in North Andover. Francis saw right away he was dealing with a woman who was determined to reclaim her life. His comprehensive experience as a personal trainer coupled with Lisa’s extraordinary determination quickly yielded some very satisfying results for both trainer and client. “Lisa has the kind of drive to succeed that you just can’t coach; it comes from within.”
When Francis ran Lisa through her 8-week fitness assessment he was amazed. In just two months of training, she was able to increase from 27 sit-ups in one minute to 40. She had gone from holding a plank position for 1:43 and a wall sit for 2:43 at her first assessment to being able to easily maintain those skills for five minutes each.
Francis, who’s seen his share of impressive physical accomplishments, was blown away. “As a trainer, you do your best to inspire your clients. Lisa is one of the few who, whether she knows it or not, inspires ME. That drive still exists and she brings her best EVERY session. Currently, she is training for a Sprint Triathalon in the fall.”
Myers is grateful for the improvements to her life. “Walking through that door was the best thing I could have done for myself. It’s an experience that I highly recommend to anyone who has gone through what I went through. You can get your life back, you can get your body back, you can get your self back.”
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.
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
Managing owner of Fitness Together in Burlington and Melrose, Brendan Stapleton, was recently recognized with the Making a Difference Award from among 240 Fitness Together studio owners at the company’s recent national conference in St. Petersburg Beach, Fla.
Stapleton was presented with this award for his efforts in making a difference in the Burlington community and beyond. During the past year, Stapleton raised nearly $200,000 by participating in numerous races, including marathons, triathlons and a 12 hour walk, and donated the money to local chapters of the Make-A-Wish Foundation®, American Diabetes Association (ADA), St. Jude’s Children’s Research Hospital and the Nashoba Learning Group, among others.
“While there are many well-deserving studio owners in our system this year, Brendan Stapleton went above and beyond,” said Jeff Jervik, CEO and President of Fitness Together Holdings, Inc. “He is truly an asset to the Fitness Together family, and this award is a token of our appreciation for his dedication to making Fitness Together successful in his local community and in the industry.”
Last year Stapleton ran in his fifth Boston Marathon to raise money for the American Diabetes Association. Between 2011 and 2012 Stapleton competed in 4 full marathons. Over the course of his career, he’s run in too many to count. In addition, Stapleton and four friends raised $25,000 for the Nashoba Learning Center, a school for children with Autism where his good friend and fellow running mate, Peter Argriros, is a staff member.
“I couldn’t have raised this money without the generosity of my clients, family and friends, so this award is really for all of us,” said Stapleton. “My passion has always been helping to make people’s lives better. That’s why I got involved in the fitness industry. Whether it’s by helping clients get healthier by working out at my studios or raising money for organizations, I think it’s important to make a difference in whatever way you can.”
Stapleton works closely with each client to develop a personalized program that meets the client’s fitness needs and agrees with their budget. This includes strength and cardio training in addition to nutrition counseling and a level of accountability and coaching not found with other programs. Stapleton also recently took ownership of Fitness Together of Melrose and is helping to make the community a healthier place.
“After being with Fitness Together for all these years all I can say is I love my job! There is nothing better than seeing a client reach their goals and become who they have always wanted to be!”
Fitness Together of Burlington is located at 212 Cambridge Street. For more information, please call (781) 273-0093 or visit FTBurlington
Fitness Together of Melrose is located at 445 Franklin Street. For more information, please call (781) 665-8282 or visit FTMelrose
To find more FT Studios across Eastern New England, check out FTGetsResults
Judging by the numbers, this year’s flu season is shaping up to be a real whopper. If you haven’t already caught this year’s flu, you’re probably doing everything in your power to avoid catching it, but as you think about the progress you’ve made with your workouts, you may be wondering whether you should continue your routine or crawl into a sterile bubble until flu season passes.
As you weigh the facts, you should consider, once again, the benefits your regular exercise regimen should have on your overall health and your body’s ability to fight illness. “Findings continue to support the benefit of regular exercise in strengthening the immune system, enabling it to fight viral and bacterial infections,” according to the good people at WebMD.com. Why? Exercise causes white blood cells, which fight infections, to blitz through your body more quickly, fighting bacteria and viruses (such as flu) more efficiently. To achieve this benefit it’s good to have at least 30 minutes of aerobic activity each day. So, just because it’s flu season, you really don’t want to pull the plug on all that progress you’re making with your workouts, and you shouldn’t have to.
Until the “All Clear” signal is given on flu season, here are a few strategies to deploy before, during and after your workout to keep your germ exposure to a minimum and your workout to a maximum.
Before Your Workout
Talk to your doctor about getting a flu shot. Influenza vaccines are available through local health departments, health care providers and most pharmacies. The CDC recommends that everyone over the age of six months receive an annual flu vaccine. It’s especially important to get the flu shot if you have asthma, diabetes, lung disease or are age 65 or older. You should also get the flu shot of you live with or care for someone at high risk, or if you’re pregnant. The flu can hit hard and set off a string of other medical problems, including pneumonia, not to mention lost productivity.
Wash your hands often. During flu season, you may feel like a fanatic, but now is a great time to tap into your inner clean freak and ask yourself, “What Would Felix Unger Do?” He’d clean it, spray it, wipe it, wash it. In fact, ask any doctor or nurse how often they wash their hands through the course of a day: “I wash my hands or use a hand sanitizer before and after every patient,” says Christopher Tolcher, MD, a pediatrician in the Los Angeles area and clinical assistant professor of pediatrics at the University of Southern California Keck School of Medicine in Los Angeles. “I probably wash my hands 40 to 50 times a day.” Felix would be proud.
Keep surfaces clean of germs- Again, say it with me, WWFUD? Frequently used objects such as cell phones, keyboards, steering wheels, door knobs, pens and sink faucets can harbor the germs of every other person who’s been in contact. Wipe these surfaces in your home or office daily, and use alcohol based hand sanitizer in between. Keep hands off of your face and especially away from your eyes.
Get your rest, plenty of water and quality nutrition. Its unfortunate, but many of us don’t pay attention to our sleeping and eating habits until we get sick. Only then will we start pounding the fluids and nutrients. Get your healthy food groups in daily—whole grains, lean proteins, healthy fats, fresh fruits and vegetables. Your body can’t take care of you if you don’t take care of it. Feed it well and give it a good rest.
During your workout
Wash Your Hands Before and After Your Work Out- Not to belabor the point, but washing your hands before your workout will keep you from spreading bacteria. Washing your hands after will keep you from picking germs spread by all those other people who didn’t think to wash their hands like you did.
Avoid Touching Your Face – Your eyes, nose and mouth are the main portals for bacteria and viruses. Don’t show them in if you don’t want them as guests in your body.
Bring two different colored towels – Designate one as your personal towel and use the other to wipe down equipment before and after use.
Disinfect – Most gyms should have squirt bottles of powerful disinfectant lying around. Don’t be shy about using one or asking for one before you hunker down on that mat or yoga ball for your ab work. Better yet, bring your own mat for classes that require prolonged floor work. At least you know where it’s been.
Don’t Overdo It! Flu season is not the time to indulge in prolonged extreme workouts. Studies show taxing your body too much can decrease the number of white blood cells flowing throughout your body while increasing the level of stress hormones in the bloodstream. Your trainer will help you keep you out of the red zone during flu season.
After your workout
Take It OFF! Peel off those workout clothes and shower as soon as you’re able. Your sweaty clothes are the perfect breeding ground for bacteria. If you don’t have time for a shower, at least wash your hands or wipe them down with hand sanitizer. No matter where you’ve been all day, it’s a good idea for you (and your kids) to change clothes as soon as you get home.
Rehydrate and Replenish. After you’ve taxed your body with a challenging workout, be sure to recharge with a dose of protein and plenty of water.
If you do get sick
Determine if it’s a cold or the flu. A cold will usually hit “above the neck” and consist of a stuffed head and maybe a sore throat. The flu will strike above and below the neck and involves body aches, fever, chest congestion, coughing and often gastro-intestinal distress. Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward Laskowski, M.D. says, “Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion, though you may consider reducing the intensity of your workout until you’re feeling better.” But if your symptoms are “below the neck” lay off the exercise, especially if there is a fever involved. A fever is a sign that your body is battling a viral or bacterial infection. Exercising while taxed with a fever may stress your body even more and leave you dehydrated, complicating your symptoms and delaying your recovery from the flu. Also, the flu is contagious and spreads mainly through droplets made when someone coughs, sneezes, talks, or sweats. Do your trainer and fellow gym members a favor and keep it to yourself if you catch it.
The bottom line is, if you do get sick, listen to your body. If you have a cold and feel miserable, there’s no crime in taking off for a day or two, as long as you get back to it as soon as you’re able. If you have the flu, definitely wait a good few days after your fever resolves before returning to the gym. And, as always, check with your doctor if you aren’t sure if it’s OK to exercise. Read more to find out whether you should exercise with cold or flu symptoms: WebMD Exercise & Flu WebMD How Doctors Keep Germs At Bay WebMD Cold & Flu Map Tool
Yes – It’s that time of year when high fat sugary foods seem to be everywhere — frosted cookies and sugary breads at the office, eggnog and mixed drinks at your neighbor’s party, bags of traditional chocolate Gelt for Hanukkah, and peppermint sticks jammed into your stocking. All these extras add up, and if you’re like many Americans, you’ll put on a pound a week through the New Year. So what’s the harm in a little holiday weight gain? Most of us never lose those unwanted pounds we gain during the winter holidays. And this can lead to bigger health problems down the road.
But you don’t have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound, and maybe even losing weight. By increasing your nutritional awareness and planning ahead, you can balance your temptations. Here are some great health and nutrition tips that you can use this holiday season to help you avoid overindulging:
1. Never go to a party hungry. All the will-power you can muster is no match for a rumbling tummy in the presence of a buffet with lots of unhealthy and tempting options. So, eat before you go to a party. Have something well-balanced, with carbohydrates, protein and a small amount of healthy fats. Good examples are an apple with natural peanut butter or greek yogurt with almonds. Also, always offer to bring something; that way, you know there will be one healthy option that you can eat. A big salad or an elegant dessert tray of dark chocolate, berries and lightly salted almonds will be welcome additions among the fat-laden cheesecakes and sticky buns.
2. Position yourself away from temptation. Does it seem that the spread pulls you in like a magnet the moment you enter the party? Resist the force — don’t stand or sit near the buffet, as you may be tempted to mindlessly eat. After all, a party is for seeing and mingling with old and new people, namely your family, friends, or coworkers. When you are sure you are hungry, grab a plate (the smallest one if there is a choice), fill it with the healthiest items from the table, and find a comfortable place to sit and savor your meal.
3. Limit alcohol consumption. Excess alcohol contributes to useless calories and fat gain. Plus, consuming alcohol topples our resistance to and increases our desire for salty or sweet satiation. If you do choose to partake of some holiday cheer, stick to red wine (which does have beneficial antioxidant properties), but limit yourself to one or two drinks (5 ounces), and alternate with a glass of water. Never drink on an empty stomach.
4. Drink plenty of water. When we’re dehydrated and thirsty, this leads to overeating. Water makes us have a sense of fullness and many other health benefits. Aim to have ten 8 oz glasses of ice water to help boost your metabolism throughout your day and drink a couple of huge glasses before going to a party. Or, if you’d rather have something to warm you up, try green tea or even chicken or vegetable broth. Bring a bottle of water with you everywhere!
5. Control the all or nothing mindset. The idea that losing weight is something you do “right” just temporarily and then the work is done simply sets you up for failure. The fact is, most people who successfully lose weight — and more importantly, keep that weight off– make healthy, permanent lifestyle changes such as getting regular exercise, consciously practicing portion control, and finding ways to prevent emotional eating – especially during the holidays.
In fact, the holidays are the BEST time to START a fitness and nutrition program and to seek out extra support that you might need to set goals and stay active. You will be much less likely to blow off workouts if a friend or trainer is holding you accountable and you have a well structured activity and nutrition plan to keep you going.
Most important, be good to yourself this holiday season – relax, enjoy, and treat yourself to something that makes you happy!
Remember, our Fitness Together trainers know nutrition and offer a 360 degree program suited to your needs. If you want to investigate a full-service weight loss studio, check out FTGetsResults.com to find one near you and get a consultation today.
Article by Dr. Mercola, clipped from Peak Fitness by Steve Lichtman
Aging Americans are experiencing cognitive decline in numbers never before seen. Alzheimer’s disease has reached epidemic proportions in the United States.
Consider these troubling statistics from the Alzheimer’s Association:
5.4 million Americans are living with Alzheimer’s disease. It’s estimated that up to 16 million will have the disease by 2050.
One in eight Americans age 65 and over has Alzheimer’s. Every 68 seconds, another American develops Alzheimer’s disease.
Alzheimer’s disease is the 6th leading cause of death in the U.S. and the 5th leading cause of death for those aged 65 and older.
Alzheimer’s deaths increased by 66 percent between 2000 and 2008.
One in seven of the estimated 800,000 people with Alzheimer’s lives alone, left to fend for himself/herself.
If you develop Alzheimer’s disease, it’s a far greater problem than just memory loss — it can kill you. And it makes every other medical problem much more difficult to treat. Although many will claim Alzheimer’s is not preventable, there ARE measures you can take that will lower your odds of developing age-related cognitive decline or, worst case scenario, full on dementia.
The aspect of your brain function that typically begins to decline first is connected with your working memory, or your capacity to process information. Researchers have identified five functions that tend to be the first ones to decline with age:
Processes requiring your attention
Working memory capability, or the amount of information you can work with, without losing track
Understanding complex text
Making inferences and drawing conclusions
Putting information into your memory and retrieving it later
Three Major Requirements for Brain Power
Cognitive changes related to aging are actually related more to today’s diet and lifestyle, rather than to the aging process itself. As you age, the cumulative effects of environmental toxins, exposure to free radicals, poor nutrition, stress and other factors take their toll on your body. What has been called “age-related cognitive decline” is really an accumulation of this damage to your cells. But this cognitive decay is NOT set in stone!
There are three primary factors that play a powerful role in maintaining sharp mental function, even as you age:
Regular exercise
The foods you choose to eat or avoid
Managing your emotional stress
The latest studies, discussed in the following section, really underscore just how important exercise is in order for your brain to function optimally. You already know how important it is to “exercise” your brain by learning new skills, adopting new and varied daily routines, and engaging in creative activities. Such mental and social exercises stimulate brain activity and promote new neural connections. However, physical exercise is even more important than mental exercise, when it comes to protecting your brain from cognitive decline.
Latest Studies Show Exercise Builds Bigger Brains
Size does matter when it comes to brain function. Declines in thinking and memory have been linked to actual brain shrinkage (atrophy). However, a new study published in the journal Neurology2 found that physical exercise not only protects against age-related brain changes, but also has more of an effect than mentally stimulating activities.
A team at the University of Edinburgh followed more than 600 people, starting at age 70, and kept detailed logs of their daily physical, mental and social habits. Three years later, their brains were imaged for age-related changes, such as brain shrinkage and damage to the white matter, which is considered the “wiring” of your brain’s communication system.
People who engaged in the most physical exercise showed the least amount of brain shrinkage.
In contrast, subjects showed no measurable benefit from mental or social activities. The researchers were not discouraging people from engaging in mental and social activities — just emphasizing that those activities are not as effective in preventing brain atrophy as is physical exercise. Crossword puzzles just can’t compete with a regular 30-minute workout at the gym.
Because the findings showed only an association, not a causal relationship, the authors could not rule out the possibility that people with less deterioration in their brains were simply more likely to be physically active3. However, other studies tend to support the Edinburgh study’s findings.
For example, Kirk I. Erickson, PhD of the University of Pittsburgh, found that adults aged 60 to 80 walking moderately (just 30 to 45 minutes, three days per week for one year) showed a two percent increase in the volume of their hippocampus. The hippocampus is a region of your brain important for memory4. Erickson told WebMD:
“Generally in this age range, people are losing 1 to 3 percent per year of hippocampal volume. The changes in the size of the hippocampus were correlated with changes in the blood levels of the brain-derived neurotrophic factor (BDNF).”
BDNF is part of a cascade of proteins, produced in your brain, that promote neuron growth and prevent neuron death. Erickson also found higher fitness levels associated with alarger prefrontal cortex. He called exercise “one of the most promising nonpharmaceutical treatments to improve brain health.” The important take-away from these studies is that mental decline is NOT inevitable! Exercise is as good for your brain as it is for the rest of your body.
Exercise Protects Your Brain from Stress Hormones
Exercise increases your brain health in a variety of ways.
Exercise:
Jump-starts neurogenesis — the creation of new brain cells. Neurogenesis is thought to be especially prevalent in your hippocampus. As you age, the stem cells in your brain tend to become less active and you produce fewer new cells, which may slow your brain function.5
Encourages new brain cells to join the existing neural network, instead of “rattling around aimlessly in the brain before dying.” Exercise helps the new brain cells learn how to “multitask.”
Upregulates production of brain chemicals and growth factors, like BDNF, which is key in maintaining memory, skilled task performance, and overall cognitive function.
Lifts your mood and helps neutralize the harmful effects of stress by boosting neurotransmitters, such as serotonin, dopamine, and norepinephrine, and may even protect your brain cells against the effects of stress hormones.
Increases insulin sensitivity and may even help you make better food choices.
Exercise doesn’t have to be exhausting to be effective — three to five hours per week has been shown to be adequate. According to one study, the odds of developing Alzheimer’s were nearly quadrupled in people who were less active during their leisure time, between the ages of 20 and 60, compared with their peers.
The Healthy Brain Diet
The third major factor in supporting your brain as you age is diet. Your brain cells cannot regenerate and repair unless they have the necessary raw materials with which to rebuild. Ideally you want to upregulate repair and regeneration in your brain and this is best accomplished by optimizing insulin and leptin signaling in your body.
The best way to achieve this optimum signaling is by lowering your carb intake and limiting your protein consumption to one gram of protein per kilogram of LEAN body mass. For most adult men this is 75 grams or less of protein every day. The key to success with this program is to replace the reduced carb and protein intake with healthy fats such as coconut oil, avocado, butter, olive oil and fats from healthy pastured animals. Coconut oil is particularly beneficial for brain health and has actually been shown to be helpful in senile dementia
The two most important nutrients for your brain are fats and antioxidants, so those will be my focus in this article. Just keep in mind these foods should be part of a more comprehensive approach to your diet. Regardless of your particular health concerns, I encourage you to take this opportunity to review my total nutrition plan.
The Most Important Macronutrient for Your Brain is FAT
Sixty percent of your brain is fat. DHA alone makes up about 15 to 20 percent of your brain’s cerebral cortex, as well as 30 to 60 percent of your retina, making it an essential nutrient for both brain and eye health. Your neuron membranes are composed of a thin double layer of fatty acid molecules. Myelin, the protective sheath surrounding your neurons, is composed of 30 percent protein and 70 percent fat.
You can protect your brain by giving it healthful fats from whole foods, such as organic eggs from pastured hens, whole raw milk from pastured cows, raw nuts, avocados, and olive oil. Eggs and dairy are a rich source of lecithin, choline and vitamin B12 — nutrients especially important for good brain function. There is also evidence that coconut oil may offer very significant protection against brain diseases such as Alzheimer’s, and may even stop brain atrophy in its tracks.
They key to brain health, is to make sure you are consuming plenty of healthy fat as I mentioned above. That will be about 98 percent of your fat or so. But it is crucial to make sure you are getting the essential fats from marine life that in the form of omega-3 fats.
I believe it’s important to get the bulk of your omega-3 fats from animal-based sources because the DHA and EPA are far more important for your health than the plant-based ALA. While ALA can convert into DHA/EPA, this conversion is severely impaired when you have elevated insulin levels, which affects more than 80 percent of Americans.In two different studies, taking 800-900 mg of DHA per day for 16-24 weeks resulted in significant improvements in memory, verbal fluency scores, and rate of learning.
Chances are you’re not getting enough animal-based omega-3 fats from your diet alone, so you may want to consider a supplement. My favorite is krill oil. Krill oil is an extraordinarily potent — and environmentally sustainable—form of omega-3 fat that contains both DHA and EPA. Krill oil is special in that it crosses the blood-brain barrier, so it’s highly bioavailable to your brain. Most people only need two to three 500 mg capsules of krill oil per day in order to get all of the DHA and EPA they need.
Fresh Fruits and Vegetables Will Help Keep Your Brain Sharp
The best sources of antioxidants are from whole foods, especially fresh fruits and vegetables. If you chose to use a supplemental antioxidant I believe astaxanthin is likely your best choice here
Your diet should be rich in vegetables, preferably organic and locally grown. In a study published in the Journal of Neuroscience, a vegetable-rich diet was found to help prevent age-related mental decline. Veggies, particularly spinach, were found beneficial in retarding central nervous system and cognitive behavioral deficits. And a six-year study involving almost 2,000 Chicago-area seniors showed that older people who ate more than two servings of vegetables each day were mentally sharper than those who ate less.
Ideally, your diet should be low in sugar, especially fructose. Experts are starting to look at memory problems like Alzheimer’s as a form of brain starvation, and glucose metabolism appears to play an important role in the disease. It’s already known that diabetics have four times the risk of Alzheimer’s, and those with prediabetes have triple the risk.
Veggies are generally better than fruits because they are lower in sugar, but the exception is berries. Berries contain pterostilbene, which has been found to reverse some of the negative brain effects of aging. Wild blueberries are high in anthocyanin and other antioxidants, and are known to guard against Alzheimer’s and other neurological diseases. Blueberries improved learning capacity and motor skills among aged rats in animal studies.
Studies show that the sleep hormone melatonin can also help slow down your brain’s aging. Artificially aged mice treated with melatonin had reduced oxidative stress and markers of cerebral aging and neurodegeneration, indicating the melatonin offered both neuroprotective and anti-aging effects6. Melatonin actually has antioxidant properties that may help explain its important anti-aging role, as it helps to suppress harmful free radicals in your body and even slows the production of estrogen, which can activate cancer.
Emotional Stress Accelerates Brain Aging
Besides exercise, in order for your brain to work its best, you simply must get a handle on your daily stress. When you feel stressed, your adrenal and pituitary glands go into their “flight, fight, or freeze” mode and dump adrenaline, cortisol and dopamine into your bloodstream. Cortisol in particular can be problematic when released too frequently in your brain, so if you are spending a lot of your time stressed, you will likely experience some undesirable effects.
Persistently elevated cortisol levels are associated with accelerated aging, mood problems such as depression and anxiety, and many chronic diseases. To avoid these, you must learn how to relax and help your body reestablish equilibrium. Restoring balance after an episode of stress gets easier with practice, even for those who find it difficult to relax.You may want to experiment with yoga, meditation, breath work, or your favorite stress reduction technique.
One of the best tools for decreasing stress is EFT (Emotional Freedom Technique). EFT has been scientifically shown to significantly improve both cortisol-related stress levels and self-reported psychological symptoms after a single treatment session7. And EFT is easy to learn.
Two Neurotoxic Metals to Watch Out For: Mercury and Aluminum
When it comes to maintaining brainpower, what you keep out of your body is as important as what you put into it. Minimizing your exposure to mercury is extremely important for your brain. Dental amalgam fillings are one of the worst sources of mercury. If you have amalgams, you may want to consider having them removed, but you should ONLY have this done by a qualified biological dentist. And you should be as healthy as possible prior to undergoing this procedure. You may find my mercury detox protocol helpful.
Also avoid aluminum, such as in antiperspirants, cookware, etc. Avoid flu vaccinations as they contain both mercury and aluminum. And stay away from all artificial sweeteners, such as aspartame, which are highly toxic to your brain.
Finally, challenge your mind daily. Even though the most recent exercise study found mental exercise less important than physical exercise, other studies show that mental stimulation, such as traveling, learning to play an instrument or doing crossword puzzles, is associated with a decreased risk of developing Alzheimer’s—not to mention increasing your quality of life! Just for fun, check out a couple of websites that specialize in “brain games”:
Additional Strategies to Significantly Lower Your Alzheimer’s Risk
What is interesting and important to understand about chronic disease is that it very rarely exists in a bubble. What I mean is, if you are developing changes in your brain that are indicative of Alzheimer’s, you’re probably also experiencing signs of insulin resistance, such as diabetes or obesity.
And, meanwhile, you may also be showing signs of heart disease, such as high blood pressure, as, very often, chronic diseases are intricately intertwined; they’re the product of imbalances in your body that are manifesting, likely after years spent festering just below the surface. This can actually be a good thing, however, as implementing a few simple techniques address the underlying causes of multiple chronic diseases, and Alzheimer’s is no exception.
This includes:
Optimize vitamin D. In 2007 researchers at the University of Wisconsin uncovered strong links between low levels of vitamin D in Alzheimer’s patients and poor outcomes on cognitive tests. Scientists launched the study after family members of Alzheimer’s patients who were treated with large doses of prescription vitamin D reported that they were acting and performing better than before.
Researchers believe that optimal vitamin D levels may enhance the amount of important biomolecules in your brain and protect brain cells. Vitamin D receptors have been identified throughout the human body, and that includes in your brain. Metabolic pathways for vitamin D exist in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories.
Sufficient vitamin D is also imperative for the proper functioning of your immune system to combat excessive inflammation, and, as mentioned earlier, other research has discovered that people with Alzheimer’s tend to have higher levels of inflammation in their brains.
Fructose. Ideally it is important to keep your level below 25 grams per day. This toxic influence is serving as an important regulator of brain toxicity. Since the average person is exceeding this recommendation by 300 percent this is a pervasive and serious issue. I view this as the MOST important step you can take. Additionally, when your liver is busy processing fructose (which your liver turns into fat), it severely hampers its ability to make cholesterol. This is yet another important facet that explains how and why excessive fructose consumption is so detrimental to your health.
Keep your fasting insulin levels below 3. This is indirectly related to fructose, as it will clearly lead to insulin resistance. However other sugars, grains and lack of exercise are also factors here.
Vitamin B12: According to a small Finnish study recently published in the journal Neurology, people who consume foods rich in B12 may reduce their risk of Alzheimer’s in their later years. For each unit increase in the marker of vitamin B12 (holotranscobalamin) the risk of developing Alzheimer’s was reduced by 2 percent. Very high doses of B vitamins have also been found to treat Alzheimer’s disease and reduce memory loss.
Eat a nutritious diet, rich in folate, such as the one described in my nutrition plan. Strict vegetarian diets have been shown to increase Alzheimer’s risk, whereas diets high in omega-3′s lower your risk. However, vegetables, without question, are your best form of folate, and we should all eat plenty of fresh raw veggies every day.
High-quality animal based omega-3 fats, such as krill oil. (I recommend avoiding most fish because although fish is naturally high in omega-3, most fish are now severely contaminated with mercury.) High intake of the omega-3 fatty acid DHA helps by preventing cell damage caused by Alzheimer’s disease, thereby slowing down its progression, and lowering your risk of developing the disorder. Researchers have also said DHA “dramatically reduces the impact of the Alzheimer’s gene.”
Avoid and remove mercury from your body. Dental amalgam fillings are one of the major sources of mercury, however you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.
Avoid aluminum, such as antiperspirants, non-stick cookware, vaccine adjuvants, etc.
Exercise regularly. It’s been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized, thus, slowing down the onset and progression of Alzheimer’s. Exercise also increases levels of the protein PGC-1alpha. New research has shown that people with Alzheimer’s have less PGC-1alpha in their brains, and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer’s. I would strongly recommend reviewing the Peak Fitness Technique for my specific recommendations.
Avoid flu vaccinations as most contain both mercury and aluminum, as well as egg proteins (e.g. myelin basic protein), which the body may produce antibodies against and that cross-react with the myelin coating your nerves, in effect causing your immune system to attack your nervous system!
Eat blueberries. Wild blueberries, which have high anthocyanin and antioxidant content, are known to guard against Alzheimer’s and other neurological diseases.
Challenge your mind daily. Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of Alzheimer’s. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer’s disease.
Avoid anticholinergic and statin drugs. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain night-time pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.
One study found that those who took drugs classified as ‘definite anticholinergics’ had a four times higher incidence of cognitive impairment. Regularly taking two of these drugs further increased the risk of cognitive impairment. Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, which is one of the primary building blocks of your brain.
As Dr. Stephanie Seneff reports:
“Statin drugs interfere with cholesterol synthesis in the liver, but the lipophilic statin drugs (like lovastatin and simvastatin) also interfere with the synthesis of cholesterol in the brain. This would then directly impact the neurons’ ability to maintain adequate cholesterol in their membranes. Indeed, a population-based study showed that people who had ever taken statins had an increased risk of Alzheimer’s disease, a hazard ratio of 1.21. More alarmingly, people who used to take statins had a hazard ratio of 2.54 (over two and a half times the risk to Alzheimer’s) compared to people who never took statins.”
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!”
___________
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
From our FT Studios, our new commercials highlighting 4 success stories.
Tracy Simpson Achievements: Tracy lost 50 lbs and dropped six dress sizes. Tracy completed the Tough Mudder challenge last spring, a grueling10-mile military-style challenge.
FT 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.”
Mike Gurdjian Achievements: Lost 66 lbs in 6 months. Improved health, strength and confidence
FT 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.
Dave Norden FT Trainer: Brendan Stapleton
Dave, age 46, came to FT with back issues, injuries and he needed to lose weight. In 8 months he’s lost 40 lbs., gained strength, confidence and a healthy lifestyle.
Next goal: The Boston Marathon.
Linda Norden Achievements: Lost 25 lbs in 3 months and dropped four dress sizes. Improved strength, confidence, energy and sense of well-being. Trainer: Brendan Stapleton.
Linda came to Fitness Together when she realized she weighed as much as she had when she was pregnant more than a decade ago. She had become self-conscious and was dressing to hide her weight. Says trainer Brendan Stapleton, “When I first met Linda, I knew we were going to be able to help her.” Linda dedicated herself to the fitness and nutrition program outlined by her trainer and lost 25 lbs. and went from a tight size 12, to a 4/6. Her trainer says, “The biggest improvement I’ve seen in Linda is her over all improved well-being, but everything has really improved 100%.” Linda agrees, “I’ve walked into many gyms and never showed up again. At Fitness Together I walked in, and I don’t ever want to walk out!”
For more info on Fitness Together and to find a studio near you check out FTGetsResults.com
One thing I have to say about the personal trainers at Fitness Together – is that they definitely keep safety first. As a part of each personal training session, they do what’s called movement prep dynamic stretching for the first 5 minutes of each workout. It warms up the muscles and increases the blood flow to areas that will be used during session.
The last 5 minutes of my workouts are my favorite because we focus on stretching!
For me being pregnant I have to do a modified stretching routine — which means all stretches that I do — I have to either stand or sit as opposed to lying on my back and tummy. This is the best practice for any pregnant women who are in their 2nd trimester and moving forward. As my pregnancy progresses, the amazing trainers will work more with the bench and stability ball.
My co-worker Katie had an amazing stretch session as well. Trainer Brett and Katie worked on lower body so it was natural for her to stretch out the area that she worked! Brett performed assisted lower body stretches on Katie which are more effective because the muscles tend to relax more allowing for a better stretch.
Check back to see what happens at our PACK* workout!
