Train with us and Donate to Bay State Community Services!

Purchase 1 private personal training session or 2 small group sessions for $65 and we will donate 100% of this on your behalf. Go here:

#transformationtuesday #fitness #health

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FT Westborough Client: Heidi Alcock

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Friend of a Friend Fall Promotion – Everybody Wins!

tips-for-keeping-an-exercise-program-for-women-2913It was a beautiful summer and we’re glad to see everyone back from travel and vacations. For many of us, September is a new beginning to re-ignite our fitness programs and get back on track. We all know family members and friends that could use a good jump start to help them get motivated.

Introduce your trainer to a friend or family member who wants to try us out. They will receive 1 free week of training. If they become a client, for every month of training they sign up for, you, our client will receive 1 free session. Example: They sign up for 6 months and you receive 6 bonus sessions.

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Please Help Me to Stop Diabetes

Steve gives ADA check

For the 5th straight year, I have pledged to do 100 miles of running, walking and kayaking. So far, I’ve done 83 miles over the past 5 weeks and I feel great. My personal fundraising goal is $2,500 by Oct 15th and with your help we can do much more.

The American Diabetes Association is the only non-profit organization supporting all 29 million Americans living with diabetes-including type 1 and type 2. Few people are aware that diabetes causes more deaths a year than breast cancer and AIDS combined. Two out of three people with diabetes die from heart disease or stroke.

Several of our friends have kids with type 1 diabetes. One of them is 24 years old and she was just diagnosed type 1 diabetes. Her life has changed forever. Please help me in my quest to support this important initiative, and to ultimately find a cure for this devastating and debilitating disease that touches so many families.

Six months ago, we lost a family member to type 2 diabetes. George Gallison, Jr. was just 53 years old and he had a fatal heart attack. This was precipitated by being overweight with high blood sugar. George was loved by everyone who knew him. He was just starting to exercise and eat better, but diabetes caught up with him. There are 100 million Americans at risk for type 2 diabetes. In memory of George, we need to do more to educate people on how to exercise and eat better, before it’s too late.

How can you help? Please sponsor me by committing to a dollar amount per mile, or a lump sum donation. Whatever you can give, whether it’s $25, $50 or more is much appreciated!

There are two ways that you can donate:

  1. Online: Go to my donation page and click on donate to Steve or join my team and walk with me on October 18th at Boston Common.
  2. By Check: Write a check made payable to the American Diabetes Association and mail to: Steve Lichtman 37 Ellen Rd. Stoneham, MA 02180.

Your donation in any amount will help us me reach my goal and support this very important cause to find a cure for diabetes.

83 MILES/ 170,000 STEPS/ 10.568 CALORIES/ 88 HOURS, 38 MINUTES
Thanks so much for your support!
In Good Health,


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FT Dedham Welcomes Joe Stephen to the FT Family

Joe Stephen picJoe Stephen, Manager FT Dedham
Personal Trainer/Ninja/Saxophonist/Motorcycle racer
ACSM Certified, USAW Level 1 Sports Performance Coach

Joe graduated from Berklee College of Music with a B.A. in Music Education and Performance. Before coming to Fitness Together Joe spent the past nine years traveling between the worlds of music, education and health and wellness. He worked at various health clubs while balancing the tough job of being an educator. In 2012, Joe decided to stop the balancing act. He devoted his time to helping others achieve their health and wellness goals full time as a trainer at Fitness Together in Newtonville.

Joe is an avid gym rat who has tried more than his fair share of supplements and can give you a few pointers on what to steer clear from and what to try. He prides himself on his knowledge of functional training but is always looking to gain more information and knowledge. Joe is a strong advocate of good nutrition and if you get him started he might not stop. He likes to think he can still be a world class motorcycle racer…don’t believe us? That shiny black motorcycle next to the studio in the summer – yeah, that’s his.

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Client Success Story: Stephen Roche of FT Norwell

Stephen RocheStephen Roche
Total lbs lost is 12.
Total fat loss 3%.
Inches lost on waist is 2.75 ”
Overall inches lost…11.25″

Recently, my wife, Jean and I were hiking in the White Mountains (an activity we can now undertake because of Fitness Together). Coming down a mountain, I slipped and wrenched my hip, just enough to be a nuisance.  I visited my chiropractor on Monday – he practices near your studio in Norwell.

I have been seeing him for several years, and he is familiar with my physical state both before and after FT.

After treatment, the doctor said this to me, unsolicited:  “You must be under very good care there”.  I replied, yes I am.  He said he was worried when I started the training, as his practice is busy with people that do this and then get hurt.  In my case, he sees me about once every two months for maintenance and I’ve never been injured.  The word he used for this was, “remarkable”.  So, thank you to Carol and FT for bringing me from where I was, to where I am now, safely, a long journey, but done with care and thoughtfulness.  Thank you.

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Recipe: Honey-Soy Broiled Salmon

Honey soy broiled salmon

Honey soy broiled salmon

Makes: 4 servings
Active Time: 20 minutes
Total Time: 40 minutes

1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 teaspoon toasted sesame seeds, (see Tip)

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Per serving:
234 calories
13 g fat (3 g sat, 5 g mono)
67 mg cholesterol
6 g carbohydrates
4 g added sugars
23 g protein
0 g fiber
335 mg sodium
444 mg potassium

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