Fitness Together Norwell: 30 Days to Glory

by Martha Hicks Leta

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*:

1. Begin in an athletic stance, feet shoulder width apart, feet slightly turned out, spine in neutral position, abs engaged.
2. 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.
3. Throughout the squat, your head is still up, eyes forward, shoulders back and chest out. Don’t collapse your spine and hunch downward.
4. 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

To set up an appointment with Mike, Alicia or Joe at Fitness Together in Norwell call 781-659-0034

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

FT Success Story: Bob Lexander

Fitness Together Dedham Success Story

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Bob Lexander – age 60
Production supervisor for the Dedham/Westwood Water District

For most of Bob’s adult life, he’s been an avid runner, marathoner and all around fitness enthusiast, partly because he loves being active and partly in hopes of hedging a family history of health issues. “My father had heart disease, arthritis and cancer,” says Bob. “I always hoped I could outrun it.”  But as he got older, his knees began to break down. After his third knee replacement (the second on his right side) failed to heal as well as he’d hoped, doctors put him on heavy doses of arthritis and pain meds and told him he’d just have to live with it. Despite physical therapy his exercise routine all but came to a complete halt.

Last April, Bob’s wife, Mary Ellen Kelly, became concerned at seeing her husband slip into a funk the longer he went without exercise. Kelly, an attorney, had heard of Fitness Together through her professional networking group. When she suggested to Bob that a personal trainer might be able to help, he agreed to give it a try.

Trainer Kate McNally likes to take a holistic approach, striving to carefully match a client’s personality and goals to his or her program. Specializing in body composition change and endurance training, McNally uses a wide variety of training styles to fit her clients’ goals. Though she started Bob on a gentle regimen, she quickly saw that his determination could take him beyond his limitations.

“In his time at Fitness Together Bob has greatly increased leg strength and flexibility; two really important achievements for guy as active as Bob. All this with little complaint,” says McNally. “Bob Lexander is the model client. When you ask him to do something, he not only does it, but will give 110%. He really wants this. Wants to be stronger, healthier, more fit.”

Since first beginning at Fitness Together last April, Bob has lost 20 lbs and completely weaned himself from his medications. “It’s been a big deal to me to get off those pain meds,” says Bob. “It’s just been so good for my outlook.”

His wife, Mary Ellen, was so inspired by Bob’s success, she also signed on. After increasing her fitness level and losing weight, the couple is enjoying a more active lifestyle.

“Our quality of life is so much better now. I’m in better shape than I’ve been in years. We enjoy walking and hiking together. Now we can walk up big hills without breathing hard and my knee is even flexible enough that I can ride my bike. Going to Fitness Together has been a wonderful thing.”

Says his trainer, “I really enjoy training Bob, training someone with his motivation makes my job easy. Bob comes to every session ready to work hard, usually already dripping sweat from his so called “warm up” (30-40 mins hard on the elliptical). He is just as dedicated in life to family and work as he is in the gym. Bob is making great strides toward his goals and you can tell by just looking at him. He looks great!”

FT Dedham

For  more FT Studios near you go to FTGetsResults.com

 

Dear Flabby: No Calories In Alcohol?

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

Dear Flabby,

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

Thanks,
Tiny

……

Dearest Tiny,

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

Sincerely,
Flabby

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

……

Dear Tiny, Pauline and Flabby,

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

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

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

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

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

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

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

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

Yours in Health,
Derek

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

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

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

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

Why Are You Still Weighing Yourself?

By: P.J. Castaldini, Owner & Certified Fitness Trainer,
Fitness Together Belmont (Waverley Square)

All the sly marketers out there will tell you fitness results can be achieved in as little as 1 week…I’m sure you all know this is simply untrue, but perhaps you’re not aware of a realistic timeline. Most professionals agree (this one included) that 12 weeks is a good timeframe to see quantifiable results. Some may achieve results in 10 weeks and others in 14. Nevertheless, somewhere around 12 weeks is what you should shoot for when beginning a fitness routine. Anyone that tries to tell you it can happen in less time is simply uninformed or trying to SELL you something.

What do I mean by quantifiable results? It means measurable changes, not just when you look in the mirror and think to yourself, “Hmmm, I think I look better.” The only way to have measurable changes is to MEASURE YOURSELF before you start. And no…no…no, don’t just get on the scale and use your weight as the starting point…WHY??? Because weight is a very poor indication of your success; weight is made up of 2 different (and very important) variables: 1.) Lean Body Weight and 2.) Fat Weight. You want MORE of the first and less of the second. Yes, more of the first…and depending on your body type and starting point…you very well can and perhaps should GAIN some weight in the beginning. Time after time my clients tell me and readers email, “P.J., I’ve gained 3 lbs. since starting; what am I doing wrong?” DON’T WORRY! This is a good thing as long as the Lean weight is what’s going up and not the fat weight.

How do you know it’s the lean weight and not the fat? This is where the measuring you do at the beginning comes in to play. If you measure your body fat % before beginning your exercise routine, you can measure it again later and see QUANTIFIABLE CHANGES. If you start with 40% body fat and later have only 30% body fat, you know you’re headed in the right direction because you lost 10% body fat. Conversely, if you only use your weight to gauge results, you may start at 200lbs and later weigh only 180 lbs, but how do you know the 20 lbs you lost are from fat? Far too often people will lose a majority of their weight from lean body weight; therefore, causing more harm than good. You want to retain lean body weight because this is what burns fat. If you’re not sure how this works, email or call me (617-484-9048) and I’ll give you more information.

I’ll use another post in a few weeks to go into greater detail. So watch this space. But not intently as I want you all to push away from the computer and do some exercising, of course.

So class, for homework, find out your body fat percentage and overall measurements before you start on your journey. Moreover, don’t set yourself up for disappointment by expecting big changes in an unrealistic timeframe. Plan on approximately 12 weeks for quantifiable results; if you do so, you’ll set yourself up for success and just in time for the good weather!

FT Belmont

To find a Fitness Together studio near you, go to FTGetsResults.com

FT’s Dina Whalen Announces Gift Card Fundraiser For Lynnfield Athletic Association

Dina Whalen, owner of Fitness Together of Lynnfield, announced this week that she has donated 200 gift cards to the LAA. The organization helps pay for equipment and other costs for the Lynnfield High School sports programs.

People can purchase a gift card for $25, and receive $100 worth of services from Fitness Together of Lynnfield, including PACK (small group) training sessions.

“Lynnfield High School is my alma mater and as a local business owner I am excited to be able to give back in some way,” said Whalen, owner of Fitness Together of Lynnfield. “I am a former athlete and understand the importance of the LAA and what it provides to the school’s athletic teams.”

Lynnfield HS Athletic Association

For more information about the LAA or to purchase a gift card, contact Linda Rugato, LAA, at 781-258-6447 or lynnfieldathleticassociation@gmail.com.

Check out FTLynnfield for more information or call 780-781-7591. To find a Fitness Together Studio near you go to FTGetsResults.com

___________

ABOUT DINA WHALEN

Dina Whalen, President CEO of Fitness Together Lynnfield
BS Sports Med, NSCA – Certified Strenth and Conditioning Specialist, ACSM – Health/Fitness Instructor, NASM – Golf Fitness Specialist

Dina Whalen has used all of her education and training to become a real life success story. Dina is a lifetime sports enthusiast, however she had struggled with her weight throughout her young adult years. Dina began to understand the importance of improving her health and took an active role in creating her own health and fitness program while at Sacred Heart University where she majored in Sports Medicine. With her phenomenal determination today she is in excellent shape and encourages others to join her in the quest for a lifetime of physical fitness. She has been a certified personal trainer since 2000 and has made great strides in not only improving her client’s health and fitness but there mental well being through constant motivation and encouragement. Dina has transformed her own personal success into the model that each one of her client’s could adhere to. In her early career while working at prestigious fitness centers such as the Wellbridge Athletic Club and Sports Club LA, she decided to bring her unique style and training program to a new level and opened Fitness Together. Dina takes personal training to the next level by offering “personalized personal training”.

Each individual has an individualized fitness program that combines Dina’s program as well as the ever evolving new trends in physical fitness. Dina and her team work with each client to ensure that their needs are meet and that their goals are accomplished. Dina and her staff take great pride in staying with you through each phase of your program. Not only are they attentive to your fitness needs but they understand how hard it can be to incorporate fitness into your daily schedule. Dina promises to deliver the greatest results in the least amount of time while keeping you on the proper path to physical fitness. Dina is certified with the American College of Sports Medicine as a Health and Fitness Instructor. She is also a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.

Ignite! A Special Fitness Deal Heating Up For The Winter.

Would you like to fire up your metabolism?
Burn some calories?
Finally get into shape?

Try Fitness Together for 21 days for just $225* between January 21- February 5.

We are here to help you ignite the spark inside you that will turn into a lean mean fat burning machine! All you have to do is take the first step and commit to working out for 21 days.

We’re betting that after that time, you’ll be hooked! Once a flame is started, it is hard to extinguish; make your body’s inner inferno unstoppable!

FT Westborough Trainer Jonathan Tuttle says: “I’ve been there, down the very same road as many of our clients have been. I dropped from a size 40” to a size 32”. It was hard! I decided to help guide people along the same path I’ve been down with the knowledge I’ve accumulated over the years. For me, it’s very rewarding to see the transformation happen from week to week, and watch a client’s mood brighten up as the quality of their life improves.”

*for small group training 3X/wk for 3 weeks. Or choose 1-on-1 personal training for $450.

Check it out.

You can Ignite Your Inferno at:
FT Westborough
FT Dedham
FT Cohasset
FT Norwell

There are more participating through Eastern New England, check out FTGetsResults.com
Please note, while all FT Studios will give you a free fitness assessment, not all FT Studios are participating in this special deal.

And to help you ignite your weight loss, and rewiring your brain for permanent fitness, check out our recent article, This Is Your Brain On Fitness

This Is Your Brain On Fitness

By Martha Hicks Leta

If you’ve ever been a regular member at a conventional gym, you’ve noticed that this is the time of year when those people, we’ll call them The Resolutionaries come out of the woodwork. The Resolutionaries are those folks who, on or about January 2, rush to renew the membership they barely used last year, promising themselves that this year, YES, this year will be different! They come in waves of inspiration and perspiration, clichés and good intentions in their brand new sneakers and sweats purchased with that sporting goods gift certificate given to them by a concerned relative. And then, just like that, most of them are gone again.

Maybe a few will successfully make the conversion to regular exercise, but without a lot of help, most will not. Maybe you’re one of those Resolutionaries and you already feel your commitment flagging. So, what’s the secret? How do you permanently convert those New Year’s Resolutions into real and lasting change this time?

You ready for it? The big secret? Here it is: People who exercise regularly and successfully do so because they’ve made it a habit to do so. That is, they’ve made it such an entrenched and engrained part of their very brains that NOT doing so leaves a gaping psychic hole through which the winds of loneliness and despair howl without mercy. Maybe that’s a bit dramatic, but when people who exercise regularly miss their workouts, they feel cranky and out of sorts much the way a smoker feels upon running out of cigarettes, except what they’re missing is the thing that’s actually healthy for them. Because the craving for that healthy reward is now engrained in their habits, they’ll get back to their routine as soon as possible. That, my friends, is what we all want.

So how do you get rid of the bad habits and create new ones? Without going into a college level course in neuroscience, suffice to say that changing entrenched habits and behaviors is no easy proposition. This is because your brain, we’ll call it Alice, has a greedy obsession with a chemical called Dopamine. Think back to any happy memory: that time your first love bought you that box of chocolates, or maybe the time your mother made you feel better after a tough day at pre-school by getting you your first Happy Meal. That sense of euphoria created by these experiences caused by a burst of dopamine in your brain. Alice really likes dopamine. It’s her Happy Pill. Once Alice discovers a trigger for dopamine, she will try to drive you back to that trigger again and again. For athletes, that trigger is exercise, or winning a trophy. For the rest of us, it’s French fries or chocolate. Thanks, Alice.

The good news is that your brain can be literally rewired in 14 to 21 days through daily practice of the behavior you wish to make a habit, exercise. After a few days of consistently practicing your exercise routine, your brain will start producing a protein called brain-derived neurotrophic factor (BDNF), which makes the brain more supple, allows you to think more clearly and releases the old habits. It also increases the effectiveness of dopamine neurotransmission, which means the more you exercise, the happier your brain will feel, which will then cause your brain to drive you to exercise regularly. It’s kind of a win-win for your body and Alice!

So how do you get started? This is where your Fitness Together trainer comes in. During your fitness assessment, your trainer will or has discussed your goals with you and customized that program for you. Your trainer will then get you on track with these key components:

• Boost your calorie-burning furnace by strength-training. The only scientifically proven method of enhancing the number of calories your body burns at rest (RMR) is to change your body composition meaning adding more muscle mass. Muscle is more metabolically active than fat (one pound of muscle burns approximately 9 times the calories as a pound of fat) so by increasing muscle mass through intensive strength training, you can increase RMR to a small degree. Strength-building exercises also help maintain your bone density and balance, two important factors in healthy aging.
• Daily cardio adds to your burn. Here is where you have the greatest daily control over your total burn rate. Cardio is the greatest calorie burner in the least amount of time. Combine a daily cardio expenditure of a few hundred calories with your strength training workout calorie burn and you have a one-two punch which will guarantee to fire up your metabolism.
• Power up your protein intake. Eating a small amount of lean protein at every meal is also an effective metabolism booster. Protein takes more calories to assimilate thereby raising your TEF to a greater degree than carbs or fat.
• Eat small, frequent meals. And don’t forget to eat small frequent meals throughout the day (another proven metabolism booster) rather than consolidating your entire food intake into just one or two large meals. Eating metabolism-raising foods in small quantities, spread throughout the day, will also provide you with a stable blood sugar level and a constant source of energy needed for metabolism. It is also important that you do not skip breakfast or drastically reduce your calorie intake as it will be interpreted by your body as potential starvation and lead to a slowdown in your metabolism.
• Get enough Z’s. Sleep deprivation actually has been shown to harm your body’s endocrine function and capacity to metabolize carbohydrates. Translation: when you don’t get a good night’s sleep you decrease your calorie burning potential. Aim for at least 7 solid hours per night to help your metabolism run more smoothly.
• Practice stress reduction. Stress triggers the release of cortisol, the primary stress hormone. When cortisol bathes your body’s tissue it stimulates fat storage, particularly around the middle (the more dangerous location). Cortisol also slows metabolism. Practicing healthy stress reduction techniques such as exercise, listening to music, gardening or any other relaxation technique will lower the amount of cortisol and help you maximize your metabolic rate.

Making those appointments with your trainer week after week is what will most effectively replace bad habits of avoidance and sedentary living with good habits that lead to strength, fitness and a greatly improved appearance and sense of self. Keep those appointments, follow that program and you WILL see results!

Read more

If you’re looking for a great way to get started, take a proactive approach in 2013 by igniting your inner inferno and joining us for our IGNITE YOUR INFERNO 21 DAY CHALLENGE! Make the commitment to yourself to get the New Year off to the right start by forming a new habit of working out and getting your body fit and healthy. We are here to help you ignite the spark inside you that will turn you into a lean mean fat burning machine! All you have to do is take the first step and commit to working out for 21 days. We’re betting that after that time, you’ll be hooked! Once a flame is started, it is hard to extinguish; make your body’s Inner Inferno unstoppable!

The IGNITE YOUR INFERNO 21 DAY CHALLENGE is only available at participating Fitness Together studios. Don’t do a slow burn get ignited, call an FT Studio today for a free fitness assessment. To find a studio near you go to: FTGetsResults.com

Healthy Sweet & Savory – Top Ten Recipes Of The Year

as clipped from FitSugar.com by FTGetsResults.com

Skinny Blueberry-Lemon Coffee Cake

What goes perfectly with your cozy mug of coffee? A gooey sweet slice of this low-fat, lower-calorie skinny blueberry lemon coffee cake, a recipe from FitSugar reader Whipped

When I was a kid, we’d get together with all of our neighborhood friends on the Fourth of July for a brunch party and one of my mom’s friends would always bring the best blueberry coffee cake. I’d scrape off all of the streusel first, then mash all of the blueberries and cake together and eat it with my hands . . . I said, “When I was a kid” . . . Alright?? It’s not gross. It was totally amazing.

This version has half the calories and a quarter of the fat . . . and all of the flavor and buttery streusel that I can’t live without. Plus it’s got a little extra flair with added almond paste and almond milk. Think moist blueberry almond cake with a hint of lemon, sprinkled in buttery almond streusel.

Ingredients for the Cake

1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup sugar
1/3 cup almond paste
2 tablespoons chilled butter, cut into small pieces
1 large egg
1 tablespoon lemon juice
3/4 cup almond milk
1 1/2 cups blueberries
2 teaspoons grated lemon rind

For the Topping

1/4 cup sugar
3 tablespoons sliced almonds, chopped
1 1/2 tablespoons butter, melted
1/2 teaspoon ground cinnamon

Preparation

Preheat the oven to 350°F.

Combine the flour, baking powder, baking soda, and salt in a small bowl, stirring with a whisk.

Place 1/2 cup sugar, almond paste, and 2 tablespoons butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg and lemon juice, beating well. Add the flour mixture and almond milk alternately to the sugar mixture, beginning and ending with the flour mixture.

Fold in the blueberries and rind. Spoon batter into a nine-inch square baking pan coated with cooking spray.

To prepare topping, combine 1/4 cup sugar and remaining ingredients in a small bowl, tossing with a fork until moist. Sprinkle the topping evenly over the batter. Bake at 350°F for 35 minutes or until a wooden pick inserted in center comes out clean.

Cool in the pan on a wire rack.

 

Baked Crab Rangoon

Some of the best healthy recipes are ones that tweak indulgent mainstays, like this version of crab rangoon that uses low-fat cream cheese and is baked instead of deep-fried. A recipe from FitSugar reader Dara8182 whose treats are turned into 41-calorie bites!

I love making over traditional, unhealthy takeout recipes. I’ve never been a fan of crab rangoon, but I figured there has to be a better way to prepare these. So I thought about what I don’t like about the ones I’ve had. First, that they are deep fried, and second, that there is so little crab and too much cream cheese. With my new inspiration, I set out to makeover the traditional crab rangoon. Make them light and healthy while keeping the delicious flavors and texture associated with the unhealthy version.

Read on for more on how to make baked crab rangoon.

I am so happy to say these were a smashing success! I LOVED them. I couldn’t stop gobbling them up. I made 24, and Craig and I demolished them in 5 minutes. Here’s the best part: my skinny recipe has only 41 calories per rangoon! So you can enjoy this indulgence without racking up a ton of calories. These also can be made in only 15 minutes.

Nutrition Info
makes 24 rangoons
Per piece:
41 calories
1.1g fat
2.7g protein

Ingredients
24 wonton wrappers (I used Nasoya brand)
Olive oil cooking spray
8 oz lump crab meat
1 tsp Worcestershire sauce
2.5 tsp curry powder
1 tsp ground ginger
1/2 tsp cayenne pepper (optional)
1/2 cup reduced fat cream cheese
1/3 cup scallions, washed and thinly sliced

Preparation

Preheat oven to 375

Spray mini muffin tin with olive oil spray

Push a wonton wrapper into each muffin tin

In a mixing bowl, combine crab, Worcestershire, curry, ginger and cayenne

Mix with a fork, breaking up large chunks of crab

Add cream cheese, mashing with a fork until fully incorporated

Using a teaspoon, spoon filling mixture into wontons

Fold ends of wonton wrapper over mixture, wet finger to seal

Bake for 10 minutes, until ends are slighly browned

Serve hot garnished with scallions

For visuals on the preparation of this recipe check out Dara’s blog, GenYFoodie

 

Vegan Peanut Butter Patties
By Anna Monette Roberts

Can’t wait for Girl Scout Cookie season? Satisfy your Tagalong cravings with these vegan peanut butter patties.

Forget about the partially hydrogenated palm oil and artificial flavors — this vegan peanut butter patty, inspired by the Girl Scout Tagalong classic, has all the buttery, peanut buttery, and chocolatey goodness of the original, minus the animal products and unpronounceable ingredients.

This recipe is definitely involved, but it’s a fun way to test your baking skills and make something you are truly proud of. Think of it this way — Girl Scout cookies only come out once a year, so make this your special annual treat.

While it’s not necessary to temper the chocolate, you’ll see that it gives the cookies a sheen and snap that’s attractive and delicious. Untempered chocolate will “bloom,” meaning the fat of the cocoa will rise to the top, creating a white, dull appearance (like the cookie on the left). If this happens to you, don’t worry! The cookies are still edible, so savor the efforts of your hard work.

Ingredients for the Cookies
2/3 cup Earth Balance buttery spread or coconut oil
3/4 cup sucanat or brown sugar
3 tablespoons soy yogurt
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
3/4 cup unbleached all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt

For the Peanut Butter Filling:
1 1/2 cups unsweetened peanut butter
1/3 cup agave
1/2 teaspoon vanilla
1/8 teaspoon salt
1/2 cup soy milk powder, sifted

For the Chocolate Coating:
2 bags (4 cups) vegan, semisweet chocolate chips

Preparation

A few notes on the recipe: If you aren’t a fan of Earth Balance, coconut oil will work just as well. Sucanat is dehydrated pure cane juice that preserves all the vitamins and nutrients from the sugar’s molasses. If you can’t find sucanat at the store, substitute brown sugar.

Soy milk powder is used here in place of powdered sugar to give the filling a drier, more workable texture. You can find it in many natural food stores. If you can’t find it, simply replace the soy milk powder and agave with 1/2 to 3/4 cup powdered sugar.

To make cookies: Preheat oven to 375 degrees F. In a large bowl, sift flours, baking powder, and salt.

In a stand mixer or in a large mixing bowl using a hand mixer, beat Earth Balance until whipped. Add the sucanat and cream with “butter” until smooth. Gradually beat in flour mixture until well combined.

Divide dough in half and wrap each half in saran wrap or wax paper for one hour in the fridge or freezer, or until dough is firm to touch.

When firm, remove dough from wrapping and roll out dough on a floured surface until it is 1/4 to 1/2-inch thick. Use a round biscuit cutter to cut into small round shapes. Use your thumb or a smaller round object to create a depression in the center of each cookie. Use a spatula to place cookies 1 inch apart on cookie sheets laid with parchment paper.

Bake 9-13 minutes, or until cookies are golden. Cool on cookie sheet for 2 minutes, then transfer to a wire rack to cool completely.

To make peanut butter filling: Beat peanut “butter,” agave, vanilla, and salt together until well combined. Gradually add soy milk powder until mixture is dry but moldable. If mixture is too wet, add more milk powder until the right consistency is achieved.

To assemble patties: Scoop 1 to 1 1/2 teaspoon peanut butter mixture and form into a ball. Using your thumb, press mixture firmly into the depression of each cookie. Allow cookies to set while melting chocolate.

Temper chocolate chips using a traditional method, or for a quick temper, microwave chips in 30 second intervals at 50 percent power, stirring each time until 2/3 of the chips are melted.

Remove from microwave and stir until remaining chocolate is melted. Check temperature using an instant-read thermometer. Tempered chocolate is 88-91 degrees. If temperature is lower, microwave very briefly (5-10 seconds), stir, and continue to check temperature until it is at the correct tempering range.

Dunk each cookie into tempered chocolate until completely covered, remove with a fork, wiping off excess chocolate back into the bowl using a rubber spatula. Place cookie on parchment paper or silicone nonstick pad to set. Repeat until all cookies are covered. If tempered chocolate becomes cool, microwave very briefly (5-10 seconds) until it is at the tempering range once again.

Makes 3 dozen cookies (one cookie equals a serving).

 

Almond and Coconut Macaroons
From Martha Stewart Living

We enjoyed these almond and coconut macaroons for Passover, but they’d make a lovely, low-sugar treat for any occasion! This recipe results in a tasty cookie that’s easy to make, is fairly low in sugar, and contains a decent amount of protein and fiber. Macaroons are traditionally made solely with shredded coconut, but these contain chopped almonds as well for an interesting and additively crunchy texture. The only problem is these almond and coconut macaroons are so hard to resist, you’ll have trouble stopping at just one.

Ingredients

2/3 cup sugar
2 large egg whites
2 cups unsweetened shredded coconut
1/2 cup whole almonds
1 teaspoon pure vanilla extract (to be completely kosher for Passover, replace with 1 teaspoon lemon zest)

Preparation

Preheat oven to 350°F. Line two baking sheets with a nonstick baking mat or parchment paper. If you don’t have those, spray cookie sheets with nonstick cooking spray.

Whisk together sugar and egg whites in a large bowl.

Chop the almonds in a food processor.

Add the almonds, shredded coconut, and vanilla (or lemon zest) to the egg whites and sugar mixture.

Form dough into 16 two-tablespoon mounds, and drop each onto sheet, two inches apart.

Bake macaroons until golden-brown on bottoms and edges, about 15 minutes. Let cool on sheets for five minutes. Transfer to wire racks, and let cool.

Makes 16 cookies.

Maple-Roasted Almonds

Just a few of these cinammon-dusted maple-roasted almonds will satisfy sugar cravings and grumbling stomachs alike from FitSugar readerCheesePlease. Almonds are really good for you. We all know that, so I try to always keep some around. Regular almonds are okay on their own, but I have learned they taste wayyyy better when you add a few healthy natural toppings. The first batch I tried I coated the almonds with just cinnamon and baked. Not so good. The second attempt, I added an egg white to the cinnamon and baked. Not so good either. Still hopped up on caffeine, I made a third attempt. This time I mixed pure all-natural maple syrup {maple makes everything more exciting} with cinnamon, coated the almonds and baked. These turned out sooo good. I recommend you try these out!

Ingredients

1 cup unsalted almonds
1 1/2 tbsp pure all natural maple syrup {don’t use Aunt Jemina!}
1/2 tsp of ground cinnamon
a pinch of salt

Preparation

Preheat oven to 300 degrees.

In a small bowl, combine the maple syrup, cinnamon and pinch of salt with a fork/whisk.

Add almonds and coat them evenly.

Spread out almonds on a non-stick baking sheet and bake for 25 minutes, stirring every ten minutes.

Remove from oven and let cool. Store these in an airtight container/plastic bag for a healthy portable snack!

Enjoy!

 

Rosemary Zucchini Bread

FitSugar reader berryhappybodies shared this recipe for a hearty rosemary zucchini bread. The bread makes a perfectly portable breakfast or snack. Plus, it contains no sugar or oil!

I’m in love with this bread, or maybe I’m in love with all the healthy foods we receive from our local farmers and our CSA plan. Either way it’s a win-win. My fridge is now stocked with so many healthy food options. This moist, delicious bread was created using zucchini, lemons, and rosemary from our box this week. Yum! The lemon zest combined with rosemary will lift your mood, even if it’s a rainy Spring day. Not to mention all the nutrients you get from this no-oil, no-sugar bread. No ideas for lunch? Have this with a little Greek yogurt, and you are good to go.

Ingredients

3 cups whole-wheat pastry flour
2 teaspoons baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons minced fresh rosemary
2 eggs
2 avocados
1 1/4 cups combo of honey, agave, and brown rice syrup
1 tablespoon fresh lemon zest
3 cups grated zucchini

Preparation

Preheat oven to 350°F. Prepare two four-by-nine-inch loaf pans, either coating them with butter or spraying them with baking spray.

In a large bowl, whisk together the flour, baking soda, baking powder, salt, and rosemary.

Beat the eggs in a mixer (or by hand) until frothy. Beat in the avocados until combined, then add in honey, agave, and brown rice syrup. Continue beating until combined. Stir in the lemon zest and grated zucchini.

Add the dry ingredients to the wet, a third at a time, stirring after each incorporation.

Divide dough into two loaf pans. Bake for 25 to 35 minutes. Test after 25 minutes. If you gently press down on the surface of the loaf, it should bounce back, and a bamboo skewer inserted into the center should come out clean.

Remove from the oven. Let cool for a few minutes and then remove the loaves from their pans to cool on a rack.

Makes 16 slices.

Cinnamon Quinoa Bake 

This cinnamon quinoa bake is a great make-ahead breakfast option for cold Winter mornings. It’s a gluten-free recipe from FitSugar reader Gabysgfree.

Ingredients

2 1/2 cups quinoa, cooked and cooled
4 eggs, beaten
1/3 cup vanilla soy milk
1/3 cup maple syrup (optional)
1 teaspoon vanilla extract
1 tablespoon cinnamon

Preparation

Yields nine to 12 bars

Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.

Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

Bake for 20 to 25 minutes until set and golden.

Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

Cool completely and cut into squares.

Serve with a dollop of nut butter.

 

Paleo Blueberry Crumble

Did you hear about the Paleo Diet this year? Satisfy your sweet tooth without the need for grains or refined sugars with this Paleo Diet-approved blueberry crumble from FitSugar reader AllieNic.

Ingredients

2 pints minus one handful of blueberries
1 Tbsp raw honey
1/4 tsp ground ginger
1 Tbsp arrowroot
3 Tbsp lemon juice (about 1/2 lemon)
1 cup almond flour
1 cup unsweetened coconut flakes
1/2 cup sliced almonds
5 Medjool dates
1 tsp cinnamon
1/2 cup coconut oil

Preparation

Preheat the oven to 375 F.

First, wash blueberries and extract a handful of blueberries from one of the pints. Shove this handful into pie hole. Add the remaining blueberries, lemon juice, honey arrowroot and ginger to a medium-sized mixing bowl and stir gently until the blueberries are covered.

Pour the blueberry mix into a glass baking dish — I used a pie pan and it worked wonderfully.

Pit and chop the dates into small pieces.

Combine all of the dry ingredients to another bowl — the almond flour, coconut flakes, sliced almonds, cinnamon and dates. Stir in the coconut oil — I like to soften it just a little before adding to give it that “crumble” texture.

Pour the crumble evenly over the blueberries and pop in the oven for 25 to 30 minutes — until the top is browned and the blueberries are bubbling.

Cool for 15 minutes to let the blueberries congeal a bit, and then serve!

Sweet Potato Pecan Casserole
From Ellie Krieger, Food Network

This Thanksgiving staple would work well for any festive Winter table, and cutting out the unnecessary fat and sugar in the traditional recipe saves major calories.
Traditional sweet potato casserole brings a pile of unnecessary sugar and fat to the table. Swapping out marshmallows for a warming cinnamon pecan crumble plays up the natural flavor of this sweet superfood — instead of covering it up! Weighing in under 210 calories, it’s a casserole you can enjoy a heaping scoop of without any unpalatable guilt.

The flavor is familiar, but this recipe is fresh, new, and easy to follow for this comforting side dish recipe.

Ingredients

5 medium sweet potatoes, peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans
Cooking spray

Preparation

Preheat the oven to 350°F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover, and steam until tender, 20 to 25 minutes.

Transfer the potatoes to a bowl, and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans, and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Serves 6.

Go to FitSugar for the rest of the 26 top recipes they served up in 2012.

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