FITNESS TOGETHER - 1 Client, 1 Trainer, 1 Goal

What Your Teeth Say About Your Health

2012-02-29T16:39:00.001-05:00

It turns out, our mouths can do more talking than we thought: Our teeth say a lot about our health!

Anthony Iacopino, dean of the University of Manitoba Faculty of Dentistry and a spokesperson for the American Dental Association, says: “What we see in the mouth can have significant effect on other organ systems and processes in the body. And the reverse is also true: Things that are going on systemically in the body can manifest in the mouth.”

Teeth grinding and headaches may be a sign of high-stress. Many people grind their teeth while they are sleeping, so they are usually not aware that they are doing harm to their teeth. Dentists recommend wearing a mouth guard to protect your teeth while you are sleeping if you consistently grind your teeth.

Cracked and transparent teeth are symptoms of acid reflux disease. The appearance of your teeth eroding can be caused by stomach acid regurgitation that damages the integrity of your teeth.

Persistent mouth sores can be a sign of oral cancer. According to Susan Hyde, associate professor of clinical dentistry at the University of California, San Francisco School of Dentistry, “We all injure our oral tissues, but if an area persists in being white or red rather than the normal healthy pink, this needs to be evaluated to rule out oral cancer.”

Overgrown gums is a sign of improper dosage of medication. “A swelling of the gums to where it grows over the teeth is a sign the dosage or the medication need to be adjusted,” says Iacopino.

So pay attention to those teeth and to the health of your mouth! Brush regularly and see a dentist twice a year!

DC Metro Area Ranked as One of the Healthiest Places to Live

2012-02-28T16:47:00.001-05:00

The Gallup-Healthways Well-Being Index (WBI) has ranked Virginia and Maryland the 15^th and 13^th healthiest states in 2011 according to their Well-Being Index. Washington, DC came in second among large cities. The WBI surveys 1,000 Americans each day, all year long. The index researches Americans’ physical, mental and social well-being by thorough interviews of Americans from all demographic backgrounds.

Maryland fell from 10^th in 2010 to 13^th in 2011, while Virginia climbed from 21^st in 2010 to 15^th in 2011. Hawaii was ranked the healthiest state to live, and Lancaster, Pennsylvania was named the healthiest city in which to live.

For the second year in a row, West Virginia was ranked the unhealthiest state according to the WBI.

Of course, if Fitness Together locations could be a state or city, we know our clients would have made it to first place!

Rob Summers—An Inspiring Story

2012-02-27T16:17:00.001-05:00

In 2006, Rob Summers had everything going for him. He was an emerging collegiate baseball star being heavily scouted by major league teams, but one night changed everything. Summers was a victim of a hit-and-run, and became paralyzed from the neck down. Although devastated, Summers’ positive attitude and persistence has propelled him into celebrity status.

Amazingly, in just a short five years Summers developed the ability to move his legs voluntarily.

The morning after the tragic accident, Summers’ doctor told him he would never walk again. Summers’ response was, “Obviously, you don’t know me very well. I’m going to walk again. I’m going to do this.” After years of intensive therapy and hard work, Summers was able to prove his doctor wrong. With the help of an electric nerve stimulator Summers was able to voluntarily move his legs. He was the first paralysis patient to undergo the treatment, and his achievement was ground breaking.

Popular Mechanics Magazine rewarded the accomplishment by voting the success the 2011 breakthrough of the year in medicine. Summers’ achievement was video recorded and posted on YouTube. After the video was released, Summers was flooded with hundreds of emails and Facebook messages from people with paralysis telling him that he has inspired them to never give up hope.

Rob Summers’ story should inspire all of us never to give up hope—and never to give up, period. He truly epitomizes the rewards of hard work and persistence.

Check out a short YouTube clip of Rob’s impressive journey here.

Tips to Better Deal with Arthritis

2012-02-24T17:13:00.000-05:00

Arthritis can be debilitating. The pain can take the joy out of your
favorite activities. However, there is hope—arthritis is manageable. While there are many prescriptions to help ease the pain, there are also natural ways to deal with arthritis. Here are a few tips to relieve your joints from the constant aches and pain.

Use foam grips. Yes it sounds and looks silly, but you would be surprised how much better your fingers will feel. If you have arthritis in your fingers, even pushing elevator and microwave buttons can be painful. Relieving the pressure from your fingers by changing your grip is the best way to help your fingers.

Wear the correct shoes. Make sure you are wearing shoes with the best
support for your feet. Even if you don't run in your shoes, they can still wear out over time. Also try using elastic laces or pre-tying your shoes so you can avoid tying them. This is an easy fix that will relieve your fingers and avoid hurting your back from constantly bending down.

Sqaut. Use your legs when you bend down to pick something up. It not only relieves your back, but it also promotes better posture.

Stair strategy. When you are going up stairs lead with your better leg, and when you are going down stairs lead with your affected leg. Also, always lean on the handrail with support.

And of course, use moderate and regular exercise to stay healthy and keep active!

Get the Most Out of Your Weight Lifting

2012-02-23T15:58:00.000-05:00

Whether you’re an avid lifter or a beginner, knowledge is power. The more you know about proper weight lifting the stronger you will get. Even the most experienced weight lifters hit plateaus. Here are a few tips to get you over the hump.

Write down everything. Write down your goals and track your progress. In a 2002 study, YMCA researchers found that 70 percent of exercisers who wrote down their set goals stuck with their regimen the entire year. The study also showed that over 75 percent of participants who didn’t have set goals dropped out.

Don’t overdo it. Lifting until failure is not the most efficient way to get stronger. According to Men’s Health magazine, “As your muscles fatigue, they use fewer fast-twitch fibers, which have the greatest potential for size and strength gains. For most exercises there’s an easy fix: You can simply use a weight that allows you to finish all your repetitions.”

Don’t just work your strongest muscles. Studies shows that many hamstring injuries are caused by muscle imbalance, and by correcting the imbalance with equal training of the quads and hamstrings the participants were injury-free. Fitness experts recommend focusing on a different muscle group each time you lift.

Comparing Tap Water to Bottled H2O

2012-02-22T16:38:00.001-05:00

The bottled water industry has been booming in the last decade. According to the Worldwatch Institute, “The global rate of consumption has more that quadrupled between 1990 and 2005.” The Beverage Marketing Corporation estimates U.S. sales at about 34 billion gallons in 2008. We are indeed a thirsty bunch!

This is a very lucrative industry. Companies have made billions persuading consumers that bottled water is tastier and healthier than tap water. However, research shows that there really isn’t much difference from the two.

The Journal of Sensory Studies published a report that concluded bottled water didn’t preform any better than tap water in a taste test. The National Resources Defense Council also reported that bottled water isn’t necessarily pure. The council tested over 1,000 bottles of water and found that about 22 percent of the brands were contaminated with chemicals well above the state health limits.

How we discard the bottle after we are finished is also a huge problem. Most of us don’t choose to recycle and many bottles end up in landfills. It takes hundreds of years for the bottles to decompose.

When you have the option, choose water from your tap. It’s cheaper, tastes virtually the same and is better for the environment.

Study Shows Exercise is the Most Effective Antidepressant

2012-02-21T15:54:00.001-05:00

Feeling “the blues” this winter? According to health experts, regular exercise improves moods in people suffering from mild to moderate depression. Studies also show that exercise over a long period of time is more effective than antidepressants when treating depression.

Duke University Professor James A. Blumenthal, PhD, and his colleagues studied over 150 participants diagnosed with depression and prescribed one group an antidepressant, assigned another group 30 minutes of exercise three times a week, and prescribed the third group the antidepressant and the moderate exercise program. Bluementhal found that the participants who exercised regularly and took no antidepressants at all did better than the other two groups who received the antidepressant drug.

Another shocking find was that the groups who received the antidepressant were more likely to relapse than the group who solely exercised. Blumenthal speculates that the reason the two groups were more likely to relapse back into depression was because they became mentally dependant on the drug, and believed they wouldn’t get better without the help of a pill.

Many become dependant on drugs to solve a lot of problems. Whether it is sleep deprivation, depression or heart burn, many seek drugs to medicate. There is no magic pill to solve all of our problems, but it is clear that regular exercise makes us healthier and happier, in a natural, more sustainable way.

Brown Rice Syrup a “Toxic” Alternative

2012-02-17T17:24:00.001-05:00

High fructose corn syrup has gotten a lot of flak lately. The highly processed substance has been linked to obesity, and many are trying to find a healthier alternative. That’s why some companies have chosen to sweeten their products with organic brown rice syrup, which is perceived to be healthier.

But Dartmouth researchers put brown rice syrup to the test. The results were surprising, showing unexpectedly high amounts of arsenic, a toxic element that is also potentially carcinogenic.

“Research found that {a baby} formula containing brown rice syrup had a total arsenic concentration of six times the U.S. Environmental Protection Agency’s (EPA) safe drinking water limit of 10 parts per billion (ppb) for total arsenic,” according to Brian Jackson, director of the Trace Element Analysis Core Facility at Dartmouth.

Jackson and fellow researchers purchased products containing organic brown rice syrup across the Hanover, N.H. region. They also purchased products that didn’t contain the ingredient to compare in their research. The products containing brown rice syrup had 20 times more arsenic than the products without the ingredient.

Many consumers do not recognize the hidden arsenic in food. “There is an urgent need for regulatory limits on arsenic in food,” Jackson and his colleagues say.

Use the Buddy System for a Better Work Out

2012-02-17T14:22:00.002-05:00

When it comes to working out, even fitness trainers have their favorite moves. Vicky Hallett of the Washington Post Express asked local fitness trainers their favorite exercises in her recent article “Love Hurts.” Our own Ken Clarke of FT Silver Spring was consulted, and he recommends partner push-ups.

“Partner push-ups are push-ups while facing a partner. Every time you push-up you clap your hand with your partner. Repeat while switching sides until exhaustion,” Ken recommends in the piece.

The buddy system isn’t just for the young. Research shows there are plenty of benefits to working out with a partner. According to Miguel Cavazos of the LIVESTRONG foundation, “Exercise partners can enhance your workouts by providing valuable moral and technical support. Find a partner that is prompt and does not miss workouts except for illness or injury. A disciplined partner helps you stick to your training plan.”

Hey, that sounds like Fitness Together! FT’s entire model is about the buddy system. Whether you work out 1-to-1 with a trainer, sweat it out in a group PACK session, or consult with an FT dietitian, it’s always a team effort. So don’t go it alone. FT is here to help on your road to a healthy lifestyle.

Limit Salt Intake to Reduce the Risk of Heart Failure

2012-02-15T15:17:00.002-05:00

The first word of advice from doctors to patients to reduce the risk of heart failure is to reduce salt consumption. In honor of “American Heart Month,” below is a list of salty foods you should limit in your diet.

Condiments- Salad dressings, sauces, dips, ketchup, mustard and relish are all very rich in salt. It may be difficult to completely cut these foods out of your diet, but you can curb the consumption.

Dairy Products- Often times salt is used to preserve cheese and various cheese products including dips and spreads. Avoid processed cheeses because they are the worst offenders.

Canned Soups- Salt is added to canned soups to enhance flavor. How much salt? Campbell’s Tomato Soup contains about 700-1,300 milligrams per serving, which exceeds the recommended amount of sodium per meal.

Fast Food- It is shocking the amount of sodium that is used to make fast food. Even if the product is labeled “healthy,” the product is still likely to contain high levels of salt. A double cheeseburger from any of the major fast food chains exceeds the daily amount of sodium recommended for a healthy diet.

To keep things in perspective, the 2010 Dietary Guidelines for Americans states you should limit salt consumption to less than 2,300 milligrams a day, and if you have high-blood pressure, are older than the age of 50 or are diabetic you should keep your consumption under 1,500 milligrams.

Happy Valentine’s Day

2012-02-14T12:18:00.002-05:00

Give your loved one the gift of health this Valentine’s Day. Fitness Together offers 1-on-1 training, nutritional education, small group personal training and cardiovascular training. FT accommodates all types of clients and works around your schedule to obtain your fitness goals.

You can double the love by treating yourself and your loved one to any of these gifts. Fitness experts recommend having a workout buddy to keep you on track and motivated.

Love your health and all those around you. Help someone you know get into the best shape of their lives with a gift from FT. Happy Valentine’s Day from our team at Fitness Together to you!

February is American Heart Month

2012-02-13T16:51:00.002-05:00

February is all about the heart. No, not the sugary candy you give to your crush on the 14th. It's about the vital organ that pumps blood all through your body. And it's no surprise that February is "American Heart Month" to raise awareness of heart disease.

Thousands of Americans die from heart disease every year. Although heart disease is very often hereditary, all Americans should be serious in taking precautions to avoid becoming a victim. Incorporating proper nutrition, becoming active, curbing alcohol and avoiding tobacco consumption will decrease the risk of heart disease.

President Obama and his administration are partnering up with communities
across the country to ensure Americans have the tools to fight the epidemic
with programs such as the "Million Hearts Initiative" and The First Lady's
"Let's Move" campaign.

It's never too late to take care of your heart. You, and all those who love
you--on Valentine's Day and every other day of the year--will be grateful.

To learn more about how to reduce to risk of heart disease visit
www.CDC.gov/HeartDisease

Shorter Days May Lead to Vitamin D Deficiency

2012-02-11T12:49:00.002-05:00

We all know that there are severe consequences when you are getting too much sun. Did you know there are also consequences for getting too little sun as well? According to Nelson Watts, MD, Director of University of Cincinnati Bone and Osteoporosis Center, “Sun exposure is actually beneficial when obtained in small doses--such as 15 minutes or less several times a week. The sun’s ultraviolet rays actually trigger vitamin D synthesis in the skin.”

We are familiar with the benefits of Vitamin A & Vitamin C, but Vitamin D is also very valuable. “Vitamin D is important because it helps us absorb calcium from the digestive system for our bones,” Watts says. Unbeknownst to many, several of us are at risk of Vitamin D deficiency especially in the winter months, because of the lack of natural sunlight.

It is recommended to take a supplement to ensure you are getting a healthy amount of Vitamin D and incorporating foods such as fish, egg yolks, milk, and orange juice into your diet.

Are Treadmills the Culprit to Our Pain?

2012-02-08T15:32:00.002-05:00

Are you blaming knee pain and shin splints to running on the treadmill? Not so fast, local physical therapist Dr. Jamey Schrier says you may be in pain because of a pre-existing injury. An article in the Washingtonian says: “Often users [treadmill runners] already have a predisposition to an injury that they aren’t aware of, which is only exacerbated by overuse of the treadmill.”

“Let’s say you have flat feet and you run again and again on the treadmill. That’s going to lead to problems in your foot, ankle, and hip from overuse,” Schrier says.

Old running shoes also may be a factor in your pain. Experts recommend replacing running shoes every 6-8 months if you are an avid runner. Old shoes lose foot support over time and cause discomfort, which can lead to injury.

Schier also suggests using other cardio tools other than the treadmill. “The treadmill is a great tool, but it’s just one tool. Our bodies like variety, so don’t let the treadmill be the only form of exercise you do,” Schrier says.

Learn more about treadmills and the pain they may/may not be causing here

Stop Hitting ‘Snooze’ and Get Motivated

2012-02-08T14:43:00.002-05:00

The most common excuse for people skipping a workout session is “I don’t have time” or “I am too busy.” The most notorious excuse is “I am too tired.” But do you know that you would have more energy if you were more active? It’s no surprise that people who exercise daily are able to multi-task more efficiently, and able to accomplish more throughout the day.

Enough of the excuses! The Washingtonian just published an article offering advice on how to stay motivated to work out in the morning. The morning, for many of us, is the best time to work out because you aren’t as rushed, it’s a great way to start your day, and it stimulates your metabolism so you will be burning more calories throughout the day. Here are some tips below:

Aim to wake up at the same time every day. Once you make it a habit your body clock will adjust and it will become easier to wake up and get to your workout.

Focus on your goals. Waking up every morning with the mindset that you are one day closer to fitting into those skinning jeans is great motivation. Write down your goals and keep them accessible. Keep them in your purse, your pocket or anywhere within reach so once you start doubting yourself you can remind yourself why you are working hard.

Bring a friend. A friend will keep you in line and help you stay motivated, especially if they have similar goals.

So what is your excuse now not to work out? Check out the entire article here.

Your Skin: A Reflection of Your Health

2012-02-07T11:57:00.001-05:00

How well do you take care of your skin? Do you moisturize every day? Do you protect it from the sun? Did you know that your skin’s appearance is a direct reflection of your health? According to Brooke Jackson, Director of the Skin Wellness Center of Chicago, “The hormones that the thyroid produces are directly responsible for the natural fats that protect the skin, as well as hair and cell growth and hair pigmentation.” In layman’s terms: You are what you eat, and your skin will reflect a healthy or unhealthy lifestyle.

Do you ever wonder why young people appear to have healthier skin than their elders? It is because younger people produce new cells more often compared to older people. According to Dr. Josie Tenore, MD, SM, “In kids, this [replacing old cells with new skin cells] happens every two to three weeks, which gives them that vibrant, shiny skin. But as we age, this process becomes slower. More dead cells stay on the surface, resulting in that dull, dehydrated look.” Which is why it is vital to moisturize daily as we age.

Be mindful of irregular spots on your skin. According to the Skin Cancer Foundation, “Skin cancer is the most common form of cancer in the United States. More than 3.5 million skin cancers in over two million people are diagnosed annually. One in five Americans will develop skin cancer in the course of a lifetime.” These are alarming statistics that effect every generation. Tanning is often compared to smoking cigarettes.

Protect yourself! Skin maintenance doesn’t take too much time out of your day. A vibrant, glowing complexion is within reach!

Check out more interesting facts about your skin here

Learn more about skin cancer here

Super Bowl Swaps

2012-02-03T17:20:00.001-05:00

Are you ready for some football this Sunday? Here comes the big game, and that means gathering around the television enjoying the game, the commercials, and some delicious food! This Sunday, it may be tempting to over indulge in alcoholic drinks and high caloric foods. Well, you can still have tasty food with half the calories without sacrificing flavor. This morning The Today Show offered some great guilt-free recipes to incorporate into your Super Bowl party. Check out some of the recipes and the video below.

breaking news, world news, and news about the economy

Hold The Sugar, It’s Toxic!

2012-02-03T17:08:00.002-05:00

A little bit of sugar doesn’t hurt, right? According to researchers at the University of California, San Diego , “Sugar is so toxic to the human body that is should be regulated as strictly as alcohol by governments worldwide.” Researcher are recommending a high tax on foods and beverages that has sugar as an ingredient.

Sugar is a prevalent ingredient in everyday food. Because of that fact, about two-thirds of the American population is overweight, and half of them are obese. Reaseachers also say, “80% of those who are obese will have diabetes or metabolic disorders and will have shortened lives.” Sugar has a big role in the obesity epidemic.

Researchers are trying to implement legislation to ban the sale of sugary drinks to children under of the age of 17, to help control sugar consumption. Researchers also suggest taxing sugar at the manufacturer level to limit the sugar rush.

Everything should be consumed in moderation folks. Everyone should know that consuming sugar excessively is harmful. Have we really come to the point where our government manages our diet? What do you think?

Check out this rest of the article here.

How Fit Are You? Put Yourself to the Test!

2012-02-01T16:26:00.001-05:00

It’s February 1^st, meaning it’s been a month since you made your New Year’s resolutions. How much progress have you made? How much weight have you lost? Have you gotten stronger? How do you feel compared to last month? The scale is not the only measuring tool you can use to track your progression. Bill Smith and the editors of Men’s Health consulted several fitness experts and came up with three fitness tests to measure how fit you really are.

Fitness Test #1- Core Strength

Core strength is very important. The muscles in your core protect your back and spine from serious injury. The best way to test your core strength is to see how long you can hold your body in a plank position. According to Men’s Health:

Below average: You can’t hold a basic plank 60 seconds
Average: You go 60 seconds
Above average: You can hold a plank 60 seconds with your feet elevated on a bench
Men's Health Fit: You can hold a plank with your arms extended for 60 seconds

Fitness Test #2- Push-up Challenge

Push-ups stimulate your chest, back, shoulders and triceps. The test is how many pushups you can do till exhaustion. According the Men’s Health fitness experts:

Below average: Fewer than 15 pushups

Average: 16 to 29 pushups
Above average: 30 to 44 pushups
Men's Health Fit: 45+ pushups

Fitness Test #3- Upper Body Strength: Chin-ups

Chinups are the true test of upper-body strength. They are arguably the most challenging body weight exercise you can do. Along with great upper-body strength you have to have endurance and stability. Here is what Men’s Health says:

Below average: Fewer than 3 chin-ups
Average: 3 to 7 chin-ups
Above average: 8 to 10 chin-ups
Men's Health Fit: More than 10 chin-ups

These three tests can be a point of reference. You can virtually do any three of these exercises anywhere. So there should be no excuses! Get out there and get fit!

Surprising (Scary) Ingredients in Soft Drinks

2012-01-31T15:43:00.001-05:00

So you think those two diet cokes at lunch were harmless? Not so fast: New studies show that soda (yes even diet soda!) contains flame-retardants and genetically engineered ingredients that can be harmful to your health!

According to the Beverage Marketing Corporation the average American consumes over 44.7 gallons of soda a year, a staggering statistic that contributes to the obesity problem in the U.S. If that doesn’t entice you to opt for water, then perhaps learning that soda fattens up your organs will.

In a recent Dutch study, results showed soda-drinkers experienced an unhealthy spike of fat added to their organs as well as an 11% increase in cholesterol compared to those who drank non-soda beverages with the same amount of calories.

Men’s Health Editor in Chief Dave Zinczenko reports that many popular sodas contain Brominated Vegetable Oil (BVO) that is used as a flame-retardant. Side effects for consuming the dangerous liquid include, memory loss, skin lesions and nerve disorders.

Also, soda contains high-fructose syrup, which can have terrible long-term effects on the human body. Consequences of consuming the man-made concoction over a long period of time include digestive tract damage, infertility and accelerated aging.

Learn more about the consequences of drinking soda here.

How Flexible Are You?

2012-01-30T16:40:00.001-05:00

Did you know your muscles are like rubber bands and they tighten up the less you use them? According to fitness experts, tight muscles are very often the root cause of pain in your back and joints. With regular stretching and exercise you will give your muscles more free range of motion and avoid pain and injury.

A tight body may also add to stress. Stretching can ease the body and mind. Although there are no studies that directly link flexibility and stress, it safe to say that if your body is relaxed and loose, your mind is more likely to follow.

The experts at the Mayo Foundation for Medical Research and Education recommend stretching early and often, focusing on a specific muscle group, moving around while stretching to increase flexibility, and making sure not to overstretch to the point of feeling uncomfortable.

So get loose everybody! It’s an important step to getting fit!

Beat The Flu This Season

2012-01-30T13:25:00.004-05:00

The peak of flu season is February, and according the health experts we have had a mild flu season thus far. Nonetheless, everyone should take precautions to avoid the pesky virus. WebMD recommends to incorporate these easy steps into your daily routine:

Cover your mouth while sneezing. "It's our responsibility to cover mouth and nose so those droplets don't go into the air... so they don't spread to other people," says James Mamary, MD, a pulmonologist with Temple Lung Center at Temple University Health System in Philadelphia.

Always wash your hands. There are germs everywhere—In the office, at the gym and even in your own home. "The flu vaccine is the best way to prevent flu, but the next best thing is good hand hygiene," says Rachel Orscheln, MD, an infectious disease specialist and pediatrician at Washington University School of Medicine in St. Louis."Cover your mouth and nose with a tissue. Then wash your hands every time you cough or sneeze to prevent spreading the virus."

Avoid rubbing your face, biting your nails, or touching your eyes. These are bad habits for many people," says Robert Schwartz, MD, chairman of family medicine at the University of Miami School of Medicine." But they are the main way a virus gets into your system, via the oral and respiratory nasal route."

Adopt a healthy lifestyle. Like the doctor always said “An apple a day keeps the doctor away.” Eating veggies, fruits, and vitamins on a daily basis will keep your immune system healthy and strong. Get plenty of sleep, and always stay hydrated. A healthy lifestyle is always the best way to beat any type of sickness.

Research Hints That Drinking Coffee Reduces Risk of Type 2 Diabetes

2012-01-26T17:04:00.000-05:00

A recent study published in the Journal of Agricultural and Food Chemistry found that coffee can be a contributing factor in reducing type 2 diabetes.

Results of the study found that some of coffee’s ingredients were successful in hindering the creation of deadly cells that add to the formation of type 2 diabetes. The ingredients tested were caffeic acid, chlorogenic acid, and caffine. Caffeic acid was the most successful, while caffeine and chlorogenic acid were not as successful, but still delayed the formation of the deadly cells.

According to the study, decaffeinated coffee has elevated levels of caffeic acid compared to regular coffee. That suggests you should consume decaf to benefit from the effects, the study says.

However, the study does not suggest that sugar and cream help fight diabetes. So keep your coffee decaffeinated and black to get the most out of your morning jolt.

Escape From Stress with Exercise

2012-01-25T16:43:00.003-05:00

The Washington Post ranks DC as one of the most stressful cities in the nation. Factors contributing to this ranking include cost of living, weather, and the commute to work. These are factors that we can't control. However, we do have control of how we deal with stress.

People deal with stress in many ways. Some listen to music, others read and many indulge in unhealthy habits—overeating, oversleeping and drinking. Here at FT we want to promote a healthy lifestyle. Exercise can be a vital tool to help you deal with stress. A workout at Fitness Together can really change your day.

Exercise releases chemicals from your body called endorphins. According to Robert Herron, graduate assistant in the University of Alabama’s Office of Health Promotion and Wellness, “Endorphins are the body’s natural feel-good chemicals,” said Herron. In addition to exercise-releasing endorphins, Herron said, “exercise also releases adrenaline, serotonin, and dopamine. These chemicals work together to make you feel good.”

Fitness Together offers individual consultations as well as group fitness work that are stress-relievers. Regular exercise is proven to reduce stress, ward off anxiety, and boost self-esteem.

Check out our website at fitnesstogether.com/dcmetro to see how Fitness Together can help you relieve stress.

Surprise! Chocolate Milk is a Secret Workout Weapon, Along with Other Foods

2012-01-24T16:05:00.001-05:00

After a great workout session it is important not to offset your training with fat-inducing foods. You may be tempted to reward yourself with something salty or sweet, but you won’t see the best results with poor nutritional choices. After a hard training session your body needs to properly recover and rejuvenate for your next workout, and you need to feed your body correctly.

The Washingtonian just published a great article on the 5 Post-Workout foods. The article mentions foods that are “rich in nutrients” and “have the ideal ratio of carbs to protein” that should be consumed within 30 mintues to an hour after your workout. Here are a few below:

Chocolate milk is arguably one of the best refueling beverages to consume post-workout. A 2008 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that chocolate milk was more effective in recovery than fluid replacement drinks, such as Gatorade.

Yogurt is natural and high in protein. According to nutritionist Heather Calcote, yogurt is a better substitute then protein powder for your post-workout shake. Calcote also recommends throwing in some fruit and coconut milk to sweeten up the shake.

Eggs are a great source of protein. According to the Washingtonian, “One egg contain six grams [of protein}, which is about 12 percent of the daily recommendation.” Use the white part of the egg to cut the fat and cholesterol.

Anything considered “lean” or “carb-friendly” are the healthiest foods to eat. Here at FT we want to you to be healthy before, during and after your workout!

Fitness Facts Everyone Gets Wrong

2012-01-23T15:16:00.000-05:00

Askmen.com, a men’s online magazine offering advice from everything to fitness to relationships, just released a list of 10 Fitness Facts everyone gets wrong. These facts may surprise you and perhaps get you thinking to change your fitness routine and diet. Here are a few facts below:

Abs are made in the kitchen not the gym. No amount of crunches will get you that six-pack you have always dreamed about it. You have to be disciplined with your eating habits to get washboard abs.

Running is a more effective workout than walking. Many people believe that that the speed of your cardio has no effect on their workout. According to the experts at Askmen.com, “Walking at 4 mph increases your resting metabolic rate (RMR) by a factor of five. Running at twice that speed increases RMR by 13.5 times, more than three times the metabolic increase for only double the speed.”

Exercise does NOT increase your appetite. Jean Mayer of the USDA Human Nutrition Research Center for Aging at Tufts University concludes that there is no clear correlation with exercise and appetite, check out the study here.

The best form of exercise is the exercise that works for YOU! You don’t have to force yourself to become something you’re not. The exercise routine you are willing to work hard and stay motivated with is the best fitness routine to have!

These are things that FT trainers have been talking about for years. And that is why our clients see such amazing results. Remember it is not about gimmicks or fads—it is about fitness and diet education.

Watch Your Back!

2012-01-20T16:48:00.000-05:00

Although we have been fortunate not to have much snow fall in the area as of yet, it is likely some of us will be shoveling some amount of snow from our driveway in the near future (and maybe even tomorrow depending how tonight’s storm is). With that in mind, it’s smart to know how to protect your back from injury while shoveling.

Here are a few tips:

Use your legs. When shoveling, you can limit constant pressure from your back by bending your legs, rather than bending your back.

Start early. Freshly fallen snow is more manageable then snow that is wet and packed together.

Choose your weapon wisely. Many shovels have different handles. An ergonomic handle can really save your back muscles.

Lift smaller loads. Don’t think you’re saving time by shoveling large heavy loads. Limit the amount of snow you put on your shovel to relieve stress to your back.

Push it. Many shovels are made to push snow rather than lift snow. It’s faster, more efficient, and easier on your back.

Make it a family affair. Spend some quality time with your family…shoveling snow! Don’t go it alone. Just like grandma always said, “Many hands make light work!”

Music Makes a Difference

2012-01-19T16:27:00.000-05:00

Music can be the best motivation to your fitness routine. A 2010 study by Olympic sports psychologist Professor Peter Terry found that elite athletes who trained with music could endure longer. "It seems that our bodies respond to music by relaxing slightly, which improves efficiency of blood flow during exercise to help us go harder for longer and get the most out of fitness training sessions," Professor Terry explains.

Some people say you should listen to fast music. We say listen to whatever pumps you up! When you walk into Fitness Together you hear music in the different semi-private training bays ranging from Ozzy Osbourne to Lady Gaga to Wynton Marsalis.

A quality playlist can go a long way! So get yours ready today. And let us know your favorite workout song!

Try Something New: Interval Training

2012-01-18T16:41:00.000-05:00

Still feeling heavy after all the fatty foods from the holidays? Getting bored of the same old fitness routine? Maybe it is time to expose your body to a new type of work out---interval training.

Interval training involves bursts of high-intensity work combined with periods of low-intensity workouts. The workout can be incorporated into running, swimming, cycling, elliptical training, weight lifting, and even walking.

Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself. Lots of FT clients have seen a difference It is effective and many FT clients have seen great results.

What differentiates interval training from other cardio-vascular exercises is that the calories continue to burn after the work out.

Get your game face on and get moving! Ask your local Fitness Training about interval training today!

When You Are Too Sick To Work Out

2012-01-17T13:19:00.003-05:00

Brrrr…. It’s cold outside! With the temperature dropping, it is likely your body is feeling the effects. Should the common cold be keeping you from your fitness routine? Dr. Ted Epperly, M.D., Program Director and CEO of the Family Medicine Residency in Idaho, answers the question of whether to pump iron or catch some zzz’s.

Lets start with the common cold. Should you it the gym or hit the sack? Answer: An Appalachian State study found that people who were active in moderate exercises recovered twice as quickly compared to those who weren’t active at all. “Physical activity is fine, as long as you don’t overexert yourself,” Dr. Epperly says. However be mindful of your germs when you go to the gym. Your peers don’t want to get sick. Wipe down the equipment you use thoroughly and go at non-peak hours.

What about with body aches, chills, or an upset stomach? Hit the gym or hit the sack? Answer: With these symptoms, it is best to get some rest to let your body fully recover. “You can’t sweat your way back to health,” says Dr. Epperly. In fact, you can do more harm than good if you have this type of infection. Always head home when you have a fever. “Exercising with a high temperature makes you more susceptible to dehydration and can even increase your risk of heart failure,” Dr. Epperly says.

Dr. Epperly says it is important to “listen to your body.” Taking a day or two off from exercising may be better for you in the long run. “You don’t want your sickness to sideline you for two weeks instead of two days because you didn’t get enough rest,” warns Dr. Epperly.

Check out the entire article at www.menshealth.com

Does Jogging Make You Smarter? Scientists Say Yes!

2012-01-13T17:04:00.001-05:00

In a recent study, scientists have concluded that exercise increases cognitive sharpness. Gretchen Reynolds of the New York Times states that in a representative experiment involving mice, “scientists at the University of South Carolina found that the equivalent of about 30 minutes of jogging a day changed the animals’ brain cells at a molecular level. After a few months of running, their neurons contained more mitochondria, a cell component that produces energy, than did the neurons of sedentary mice. In effect, their brain cells had become more robust and physically fit, thanks to the jogging.”

Scientists where also able to find, through a study of elderly Canadians, those who regularly walked around the block, gardened, cleaned the house, cooked or otherwise remained active compared to those who were inactive, scored much better on tests of memory and other mental skills.

So “move it or lose it” people! You could be “losing your mind” with lack of exercise. Research also shows that habitual exercise sends endorphins, the chemical that makes you happy, to the brain. Yet, another reason to hit the gym!

The entire article can be seen at www.nytimes.com

Join FT at the NBC4 Health and Fitness Expo This Weekend!

2012-01-13T11:02:00.004-05:00

Want to get a FREE 20-minute health assessment this weekend from the top trainers in the DC area? Then head to Fitness Together's booth at the NBC4 Health and Fitness Expo at the DC Convention Center this weekend!

No matter what age you are or what condition you are in, spending just a few minutes with the experts at Fitness Together is the critical moment that will have you mapping out a plan for you to make 2012 your year of dramatic fitness improvement.

Owners of FT studios gathered yesterday at the Convention Center to prepare for their truly educational, interactive and FUN "Fitness Age Challenge" (seen here in the photo as FT/Bethesda owner Rick Coe and colleagues prepare for two days of showing Expo participants exactly where they are with their fitness, and how they can improve).

NBC4 anchor and health reporter Doreen Gentzler will be master of ceremonies at this spectacular event. of Admission is free to all. So grab your family and grab your friends--and stop by the FT booth for your free fitness assessment and free giveaways. The booth is located between columns C3 and C7.

The Expo runs from 9 a.m. to 5 p.m. Saturday and Sunday. See you there!

Eating Healthy While Eating Out

2012-01-12T15:11:00.001-05:00

It’s easy to count calories when you are preparing your own food at home. Things can get tricky when you choose to eat out. Not all restaurants offer nutritional information on their menus. It is always wise to check out the menu before you head out and plan your meal. To keep your waistline in check, follow these easy steps brought to you by “Eat This Not That.”

Always substitute unhealthy sides for healthy sides. When you order a filet mignon, it may come with a baked potato or some sort of caloric carb. Substitute it for steamed veggies or a side salad instead. You will be saving hundreds of calories!

When ordering a sandwich ask to hold the oil. By omitting the oil you will be saving 120 calories per half ounce.

Always plan ahead. A study published last year in Psychological Science discovered that the mere sight of a fast-food sign can make you feel rushed, which can lead to impulsive decisions and poor nutritional choices. Sidestep your impulses by planning your choices ahead.

Stick to the basics. Rule of thumb: the longer, more complicated the food item the more calories they contain. For example, IHOP's French Toast carries 640 calories, but the Strawberry Banana French Toast carries 1,060. Similarly, a Hamburger at Applebee's delivers 790 calories, while the fancier Steakhouse Burger with A.1. Sauce swells to 1,190.

Steer away from the free food. Complimentary bread and tortilla chips may be a good deal for your wallet, but usually not for your waistline. Chips and bread are empty calories that have no nutritional value and have you craving for more.

Want some fungicide in your O.J.?

2012-01-11T16:47:00.007-05:00

It's hard to argue about the health benefits of orange juice. Unless it happens to carry amounts of fungicide in it.

Blech.

And yet, that's just what has been found in orange juice imported from Brazil. Today, the U.S. took action, with the Food and Drug Administration halting all imported orange juice.

It started last month when the FDA found trace amounts of a fungicide called carbendazim in OJ from Brazil, which, incidentally has approved the chemical. The U.S. doesn't allow the chemical on citrus fruits.

Consider the fact that Brazil is responsible for about one in every six glasses of OJ in the U.S., and then consider that Florida orange growers are facing a cold snap. You can guess the result: higher orange prices for all of us.

Orange juice is thought by most to be the go-to food for Vitamin C, but there are plenty of other sources. Strawberries, papaya and broccoli are among those that can take its place. Check out a graph showing the potency of different Vitamin C-rich foods here.

Study Shows FT Program Makes A Difference for Diabetics

2012-01-10T16:13:00.001-05:00

A new study shows that exercise and diet regimens through Fitness Together achieved marked improvements physically, psychological and emotionally for Type 2 diabetics and pre-diabetics.

The study of 24 diabetic and pre-diabetic participants by Fitness Together studios of Eastern New England is yet more proof that diabetes can be successfully managed through proper nutrition and fitness education.

Dr. David M. Harlan (William and Doris Krupp Professor of Medicine Chief, Diabetes Division Co-Director, Diabetes Center of Excellence at UMass Worcester) noted that Fitness Together's program appears to have "re-energized most enrolled individuals...[most] lost weight, improved their exercise tolerance, and noted important improvements in their blood pressure and diabetes control...[and] participants noted big improvements in their sense of well being allowing them to regain a sense of control over their diabetes."

Participants experienced significant improvement over a six-month period. Results include on average a loss of 10 lbs, a 13% reduction in body fat, a loss of 2.5 inches in the waist, and 1.9 inches in the hips.

Check out the entire article here, Type 2 Diabetes Observational Study Shows Fitness Together’s Program Works.

The full study is also available at FTGetsResults.wordpress.com

Owner Spotlight: Ken Clarke of FT/ Silver Spring

2012-01-09T14:58:00.001-05:00

Ken Clarke is the first to be introduced in our new feature, “Owner Spotlight.” Ken is a native of Washington D.C., and still currently lives in the District. He has been the owner of the Fitness Together in Silver Spring since 2006. Ken was an engineer for 15 years before joining the FT team, and enjoys helping people through fitness and nutrition on a daily basis.

“I really enjoy helping clients improve their health and watching their transformations. It is rewarding to know that I have an impact on my clients well-being and that I played a part in directing them to a healthier lifestyle,” says Ken.

When Ken gives advice on getting back into to shape to his clients, he believes that being consistent with your training and diet is fundamental. “I tell my clients to set realistic goals and to write them all down on paper. This way they can be accountable to their own healthy lifestyle. I want them to focus on small, positive steps so they won’t get overwhelmed. I continually reiterate to my clients that they must involve good nutrition and diet to get the most effective results,” Ken says.

Ken is also very passionate about diabetes. His mother was diagnosed with the disease in 1998, and he works with clients with it regularly. “Diabetes is a big epidemic,” says Ken. “The disease is starting to really affect our children. The education is not always readily available for the at-risk populations, and we need to do more as a community to have more healthy options for our kids. Eating healthier does not always have to be more expensive. I show my clients that they do not have to be victims of the disease, they can still live a full, active life as long as they incorporate regular exercise and proper diet,” he says.

Ken attributes his success to his hard-working trainers at FT Silver Spring. A healthy 42 years young, he has been happily married for seven years, and has two beautiful daughters. He enjoys golf outings and soaking up rays at the beach with his family.

Fun fact: Ken spent a month in Oslo, Norway and fell in love with the culture and cuisine!

Magazine Features FT Trainer

2012-01-06T15:18:00.006-05:00

Fitness Together trainer Nick Sawaya is spotlighted in Montgomery Magazine this month. The article, “Day in the Life of Personal Trainer Nick Sawaya,” covers Nick’s daily routine: waking up at 4:30 a.m., arriving at work at 5:30 a.m., and preparing for his first client by 6 a.m. Nick works with about seven to twelve clients a day.

Nick understands how vital living a healthy lifestyle is because for him, it’s personal. Several years ago, Nick arrived as an undergraduate at the Berklee College of Music in Boston weighing 330 pounds. His journey to fitness has led him to be a very successful trainer at FT.

“Personal training and health itself is not about taking time away from an individual’s day. It’s about creating space that’s entirely for one’s own benefit and pleasure. Find something that’s fun for you to do and just get out there and do it,” Nick says.

Pick up a copy today of Montgomery Magazine and read more about Nick and the FT difference! We all are very proud of our fellow trainer’s accomplishments!

Best Time To Weigh Yourself

2012-01-05T15:14:00.000-05:00

It’s a new year, and that means a new, healthier and leaner, you (right?). You are hitting the gym and counting calories. Then you ask yourself, how often should I weight myself? Should I weigh myself everyday, once a week, every two weeks, or not at all?

The answer is once a week. According to Dr. Melissa Conrad Stoppler, “Our weight fluctuates somewhat from day-to-day, and daily weighing can lead to discouragement and potential diet sabotage if you see a higher number on the scale than you saw the day before. Most diet experts believe that a once-weekly or even monthly weigh-in is a more accurate reflection of weight control progress.”

Dr. Stoppler also recommends weighing yourself right after you wake up. “Weighing yourself in the morning is usually best, because of variations in food and fluid consumption, [and] we often ‘gain’ different amounts of weight throughout the day,“ she says.

So don’t get discouraged if your weight loss doesn’t happen immediately. It takes time to shed those pounds. Be cognizant of how your clothes fit, and if they feel looser or tighter. Do you feel stronger and leaner? These are great indicators of weight loss and will also keep you motivated!

Food Myths Debunked

2012-01-04T16:31:00.001-05:00

We often hear about those “magical” diets that claim to shed pounds in days. What are we to believe? Should we load up on carbohydrates? Avoid cholesterol? Go gluten free? With so many “fad” diets being pushed, it is hard to decipher what is the healthiest choice. The professional trainers here at FT believe there really is no secret ingredient to weight loss. A proper diet should include vegetables, whole grains, protein, and avoid anything processed.

Dave Ziczenko, Editor-in-Chief of Men’s Health & Women’s Health and author of Eat This, Not That, uncovers some surprising food facts.

Does eating fat make you fat? No! In fact, not eating enough fat can make you fat. A 2008 study published in the New England Journal of Medicine found that a diet high in healthy fats proved to be superior to a low-fat diet, both in terms of weight loss and overall health benefits. Nuts, salmon, and olive oil are examples of healthy fats that should be incorporated into your healthy diet.

Does eating bread make you fat? No! Whole grains are a great source of fiber and keep you fuller longer. An American Journal of Clinical Nutrition study found that overweight people who obtained all of their grain servings from whole grains lost more belly fat than those who skipped the whole grains.

Does snacking make you fat? No! In a recent study, Spanish researchers found that participants lost significantly more body weight when they added low-sugar, high-protein snacks to their daily food routine. Healthy snacks keep you full and avoid you from binging.

Does red meat give you a heart attack? No! Harvard researchers recently discovered only processed meats contribute to heart disease, not unprocessed meats. Unprocessed meats are full of protein and often linked to weight loss.

Are eggs bad for your heart? No! The dietary cholesterol found in eggs actually has little effect on the amount of cholesterol in your blood. Trans fats are to blame for contributing to bad cholesterol. Eggs are actually an exceptional source of protein and B vitamins.

New Year, New You!

2012-01-03T15:10:00.001-05:00

Happy New Year! With a new year brings resolutions. Here at Fitness Together we want to help you reach your goals! Whether it may be losing weight, becoming stronger, or mixing up your workout routine, we are here to keep you motivated! The key to becoming healthier is to be consistent! Do not get discouraged if your transformation does not happen immediately, stay with it! Resolutions can become new habits in just five weeks, studies show. Here a few helpful tips to keep you motivated from Dr. Michele Noonan, the Editor-in-Chief of DoctorMichele.com, an online healthy and lifestyle magazine.

Workout

Do cardio intervals. A recent study published in the International Journal of Obesity found women who interval train on bikes for 20 minutes burn 9.5% of belly fat while women who cycle steadily for 40 minutes gained belly fat. Interval training examples include alternating sprints and walking, speed of laps in the pool or alternating your speed on the spinning bike.

Eat

Cut down on salt. Potato and tortilla chips, pickles, salted edamame, high-sodium frozen dinners and canned foods, salted rims on margaritas and pretty much any fast food is going to make you retain water and sport belly bloat.

Drink

Sip green tea. In clinical studies, drinking about 4 cups of green tea a day may help you burn 50 calories a day and reduce belly fat by increasing fat burning. Go with organic green tea to get the most antioxidants and the fewest toxins to also get an anti-cancer health benefit.

Happy Holidays!

2011-12-23T14:25:00.001-05:00

This holiday season give yourself or someone you love the gift of health! Go to your local Fitness Together and purchase a holiday gift certificate. They are great stocking stuffers that anyone can enjoy!

From our family here at Fitness Together to yours, we want to wish you a very Merry Christmas and a bright, happy and HEALTHY New Year!

graphics & comments | Christmas Graphics | pet games

Workout Shoes That Work For You

2011-12-22T16:49:00.001-05:00

The most important piece of workout equipment is not your mp3 player or your favorite flavor of Gatorade. It is your shoes! Many don’t realize that the right or wrong pair of shoes can make or break your workout. WebMD explores the mistakes of people and their workout shoes.

"The biggest mistake people make when they start running, jogging, or doing any exercise program, is just reaching into the closet and pulling out an old pair of sneakers,” says Tracie Rodgers, PhD, an exercise psychologist and spokeswoman for the American Council on Exercise.

Shoes made for running are very different from shoes made for tennis or basketball. According to Joe Puleo, the author or Running Anatomy and the head women’s cross-country and track coach at Rutgers University, “Running shoes have no lateral stability built into them, because you don’t move your feet laterally when you run.”

“You’re only going forward, and a running shoe is built to give you support and stability as you move your foot through the running gait cycle," Puleo says. "Basketball and tennis shoes both have to be stabilized laterally, because you move your feet side to side a lot when playing these sports. You can’t build a running shoe that has lateral stability, and you can’t build a shoe for basketball or tennis that doesn’t have it.”

Also, people make the mistake of holding onto their shoes for too long. “They think they should replace their workout shoes when they start looking bad,” Rodgers says. “But shoes start to break down while they’re still looking good. The support -- the reason you buy the shoe in the first place -- is gone, and you’ll start feeling strange aches and pains in your knees, hip, and back.”

So, rule of thumb: Do your homework before you purchase workout shoes. Are you a runner, walker, or active in sports? Every shoe is different and specializes in a certain activity. Make sure you are replacing your shoes to prevent injury and pain.

Beat Heartburn

2011-12-21T15:37:00.002-05:00

Cookies, pies, fried foods, and cocktails are not the easiest foods to digest. The consequences can keep you up all night with heartburn.

Everyone likes to indulge in foods your stomach is not normally accustomed too around the holidays. Fitness magazine recommends following these easy steps to avoid the holiday heartburn:

• Chew each mouthful thoroughly so it's easier to digest. A good trick: Put your fork down between bites and swallow before picking it up again. It's meticulous, but it will slow you down. Eating slower not only helps you beat heartburn, but also helps you become fuller faster.

• Take a walk after eating. "Light activity helps your stomach empty faster," explains Dr. Sharma. Sitting down enables your food to sit and digest slower. If you stand and walk your stomach will deal better with the food you just ate.

•"Drink slippery elm bark tea with dinner," says Carolyn Dean, MD, a wellness consultant and author of The Miracle of Magnesium. "It will coat the lining of your esophagus, making it less sensitive to the acid."

Client Spotlight: Steve Fritzinger

2011-12-21T14:52:00.007-05:00

Steve Fritzinger is the first to be featured in our new feature, “Client Spotlight.” Steve grew up in rural western Ohio in a small town called Celina, and is a sales engineer for a computer company. He currently resides in Fairfax, and works out at Fitness Together in Tysons. He joined FT in late June of this year and says he has never looked back!

“I never worked with a personal trainer before I came to FT. I visited them the first time because I was hopeful that they would have a different kind of program, one that would motivate and drive me to succeed. Fortunately, that's worked out. Coming to FT was a great decision for me,” Steve says.

The trainers at FT in Tysons have put Steve on an intensive workout regimen. In the first few weeks Steve was acclimating to a healthy workout routine, progressing to heavier weights and more intensive cardio. The FT trainers then incorporated circuit training, a form of conditioning combining resistance training and high-intensive aerobics and metabolics, which are structural and compound exercises with little rest in between exercises that maximize calorie burn and increase metabolic rate during and after the workout.

Before coming to FT, Steve had tried several local gyms. He didn’t get the results he was looking for, and was enticed by FT’s commitment to success. He attributes his success to his own accountability. He makes sure he attends every appointment and workout. The trainers work around his schedule, which allows a lot of flexibility. The FT trainers are motivating and push Steve to new limits.

“Consistency is key,” Steve says. “The FT trainers were very attentive and made sure I was responsible for my own success. I was surprised how far I could push myself. The trainers made sure I had the most effective workout without going overboard. I valued the fact they focused on injury prevention, so I knew I was in good hands.”

Family, friends, and co-workers have all seen a change in Steve physically and mentally. Steve is happier, healthier, and more youthful than ever before. In a short six months, Steve says people don’t even recognize him because of his transformation. Steve happily had to alter his favorite jacket by getting 2.5 inches taken out!

Steve continues to strive for a healthier lifestyle and is thankful for everything FT has done for him. Steve is 49 years young, happily married for 19 years, and has two beautiful children. He enjoys walking his dog, reading, and camping with his son.

* Pictured above is Steve before his transformation and after in just a short six months!

Cure Your Cold With Food

2011-12-19T14:56:00.002-05:00

Winter officially begins this week, and that means the cold season is upon us. Ever hear the phrase, “Feed a cold, starve a fever”? Well, while there is no cure for the common cold, eating the right foods can make the recovery process easier and faster. Cold viruses are all different and are constantly changing, making it difficult to find a specific cure. Resting and eating right will allow the virus to take its course properly. Here are a few food suggestions from The New York Times, to help remedy your cold:

Oranges, lemons, and green vegetables. These foods are full of Vitamin C. They are also a good source of Vitamin A, which is a potent antioxidant. Antioxidants help our body fight infectious diseases by improving our immunity.

Hot tea and hot soup. The hot steam from the soup or tea gives of a soothing sensation. Laboratory studies have reported that the steam from hot beverages or soups have anti-inflammatory effects.

Spicy foods. Foods with a little kick can sometimes help to clear sinuses.
Water. Fluids, especially water, help lubricate the mucous membrane in your throat.

Many people take medications to reduce mild pain and fever. Adults most often choose aspirin, ibuprofen (Advil), or acetaminophen (Tylenol). Nasal strips and nasal wash also help clear your nostrils of mucus.

Holiday Food Swaps

2011-12-16T15:35:00.002-05:00

During the holiday season, it is important not to forget about sticking to a healthy diet. Festive foods and family get-togethers sometimes have us overeating. Everything is good in moderation. Remember to watch your portion sizes! That extra serving of chocolate cake can add hundreds of unwanted calories!

The Today Show had a great segment this morning on simple holiday swaps that everyone can do over the holidays. Examples include using smaller plates and smaller serving utensils to control serving sizes, offering popcorn instead of nuts, and egg whites instead of whole eggs.

These swaps don’t sacrifice flavor or taste. With these simple swaps you will not be packing on those extra pounds, and not feeling eaters-remorse when the new year comes around. Check out the video below on The Today Show’s segment on holiday swaps.

Visit msnbc.com for breaking news, world news, and news about the economy

The Importance Of Stretching

2011-12-15T18:05:00.004-05:00

Stretching before and after your workout is crucial! Many of us neglect to do so and suffer the consequences. Stretching your muscles will result in your body feeling less over-exerted, and amply prepare your muscles for a workout. Whether you are new to the gym or you are a fitness guru, stretching your muscles before and after engaging in an exercise program or fitness training regimen is important. Fitness expert Douglas Brooks gives us a few more reasons to stretch:

·It improves muscle balance around a joint, thus improving posture.

·It reduces the chance of injury when playing a sport or in everyday activities.

·It increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training.

Stretching will allow you to get the best out of your workout, so take the time and do it!

What Is The Best Time To Work Out?

2011-12-14T13:23:00.003-05:00

Everyone has different schedules. Some like to get their workout out of the way by waking up bright and early. Others opt to workout right after work, or later in the evening. Does it matter what time we decide to work out? Here is what we found:

Experts say that the most important thing is be consistent. Stick to a workout time that you can commit too. This allows your body to recover faster and more efficiently.

Know your body clock. Some of us are night owls while other may be early birds. Your body’s circadian rhythm determines if you function better in the morning or evening. By working with your body clock, you will be able to get the most out of your work out.

Get enough sleep! Your sleeping schedule determines how you will function throughout the day. If you don’t get enough sleep the night before, it can not only sabotage your workout but your entire day.

Half the battle is showing up. If you stay committed and consistent, working out will become second nature. Stay motivated and find a routine that works for you!

Biking, A Great Cardio Alternative

2011-12-13T17:54:00.005-05:00

Suffer from arthritis? Joints sore from running? Want to change up your cardio routine? It might be time for you to jump on a bike! Biking is a great way to improve your fitness and cardiovascular health.

People of all ages can enjoy biking because it is not as strenuous to the joints as running is. On average, people can bike for longer periods of time than any other cardio activity. Biking is also great way keep fit when rehabbing from an injury.

Here’s a list of “The Health Benefits of Cycling” by Joe Friel, a nationally known author and personal fitness expert. Joe maintains that bicycling for personal health:

1. Promotes a Healthy Heart
2. Improves Blood Chemistry, including HDL, “good” cholesterol”
3. Lowers Blood Pressure.
4. Decreases Risk of Cancer.
5. Builds Stronger Bones.
6. Reduces the Chance of Diabetes (now at epidemic levels in the US)
7. Promotes Greater Muscle Strength.
8. Reduces Stress.
9. Decreases Chronic Pain (arthritis, back pain, and more)
10. Improves digestion, lung function and joint flexibility

Spicy Food’s Health Benefits

2011-12-12T16:26:00.001-05:00

Spicy food fans can rejoice! Not only does spice add flavor to your dish, research shows there are added health benefits as well. Self Magazine examines how “spicing up” your foods can aid your health:

Speeds up metabolism. Research has revealed that chilies hold capsaicin, an ingredient that causes your body to burn extra calories after your eat.

Helps the heart. Capsaicin also helps fight inflammation, which studies have shown causes heart problems. Chili peppers can also reduce the effects of bad cholesterol.

Lower blood pressure. Chilies and peppers are loaded with vitamins A and C, which strengthen the heart muscle walls, which helps create a stronger cardiovascular system.

Mood lifter. Chili peppers boost the level of endorphins and serotonin that dulls pain, leaving a good feeling. It can act as a depression fighter and powerful stress reliever.

Women’s Misconceptions On Lifting

2011-12-09T16:35:00.002-05:00

When it comes to fitness goals, men typically want to get bigger muscles and women want to get smaller and more toned. Have you ever looked around the gym? Men are usually lifting weights, and women are usually on the cardio machines. Why is that? Women’s perception on lifting weights is that you will get “bulky” if they lift. But that really is not the case!

According to the New York Times, “For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly. In a 2002 study, for example, scientists looked at what happened when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.”

So ladies, don’t limit your exercise routine to just cardio. To burn more calories lifting is essential! So the next time your FT trainer has you pumping iron, you’ll know some of the science behind the method!

Dealing With Back Pain

2011-12-08T13:55:00.001-05:00

Back pain can be debilitating. Even the slightest movement can be excruciating when you are dealing with back pain. Good news: There is still hope for healthy exercise habits for those suffering from back pain. Dr. Harris McIlwain, author of “The Pain Free Back: 6 Simple Steps to End Back Pain and Reclaim Your Active Life” has some great advice for those suffering from the ailment. He says:

- Ask your friendly trainer for exercises that relieve back pain. These exercises will stretch out your back muscles as well as stimulating them.

- Consult a physician to ask what are the appropriate medicines that are right for you that can help relieve your back pain. Aleve and Advil might treat the symptoms, but not solve your problem. Losing weight will also help you alleviate pain.

- Back pain is sometimes caused by poor posture. Learning proper posture will not only alleviate pain, but avoid back pain that can return in the future

- Manage your stress. Stress can cause aches and pains. A little R & R can really do your body good.

- Indulge in massage treatments such as acupuncture and chiropractic exercises. Touch therapies are also relaxing to your mind and body.

Anyone who has ever had back pains knows how truly difficult it is to enjoy life while dealing with such pain. There is no question exercise and fitness can help, just make sure to always talk with your trainer to let him/her know your back’s condition.

Easy Ways To Speed Up Your Metabolism

2011-12-07T16:25:00.001-05:00

To complement your exercise routine it is important to eat right to keep your body tight. Men’s Health has a few great suggestions to help speed up your metabolism to burn those calories long after your workout.

Eat more not less. Many people believe that starving yourself is the only solution for losing body fat. Ironically, you actually gain weight because your body slows your metabolic rate in order to hold on to those energy stores. If you starve yourself for a long period of time your body will then start to feed on your muscle tissue, and you will lose muscle density. So listen when your body is hungry. Keep your metabolism rate high by feeding yourself foods with high in fiber. As we always say at FT “never hungry, never full.”

Get more sleep. When your body is sleep deprived your body does not function properly, and your metabolic rate suffers.

Move around. If your body is idle for more than four hours the enzyme that controls your metabolism nearly shuts down, which creates havoc to your waistline. So move around at the office or take a walk on your lunch break to keep your metabolism in check.

Eat your breakfast. It can’t be stressed enough that breakfast is the most important meal of the day. It jumpstarts your metabolism, and studies show that people who skip breakfast are more likely to be obese than people that do eat breakfast.

Drink caffeine. Drinking a moderate amount of coffee or tea studies show that caffeine stimulants the central nervous system, which can rev your metabolism 5 to 8 percent.

The Truth About Carbohydrates

2011-12-06T15:31:00.001-05:00

The perception of carbohydrates is that all are bad and they will all make you gain weight. The fact is carbohydrates are categorized in two distinct categories: good carbs & bad carbs. Obviously, bad carbs should be limited and good carbs are to be integrated into your daily diet.

According to Dr. Oz, “In their simplest form, carbohydrates break down into glucose, or sugar, which our cells use for energy. But not all carbs are created equal. There is a big difference between refined carbohydrates (bad), such as pastries, cookies, white pasta – and those that are not processed (good), like whole grains, fruits and starchy vegetables.”

Dr. Oz elaborates that good carbs are rich in nutrients, minerals, vitamins, and fiber. The benefits of fiber are endless. Fiber can help maintain healthy cholesterol levels, support optimal digestion, and stabilize blood sugar levels. Fiber helps prevent constipation, while also creating a feeling of fullness, which prevents overeating.

Bad carbs such as processed foods, refined grains, and anything with sugar added are stripped of their fiber. They are not only missing a key ingredient, but have you craving more.

So load up on those good carbs! Veggies, whole grains and fruits are a great source of fiber and will keep you healthy and full!

Inspirational Video

2011-12-05T12:29:00.004-05:00

Check out this great new video from our friends at the FT in Tysons!

When You Shouldn't "Walk It Off"

2011-12-05T12:16:00.003-05:00

Most of us hate visits to the doctor. Doctor’s appointments can be inconvenient, long, and many times stressful. This leads many to avoid the doctor all together. This can be dangerous because many people tend to underestimate their illness or injury. When an illness or injury is treated improperly the potential consequences have long-term effects. Here are the symptoms Men’s Health says you should NOT ignore.

1. Excruciating back pain- a variety of reasons can be to blame. Non-fatal attributes include muscle over- exertion and kidney stones. However, it may also be a sign of an aneurysm, a dangerous weakening of the aorta just above the kidneys.

2. Leg pain with swelling- your calve feels warm and tender and is swollen. The diagnosis is deep-vein thrombosis, which occurs when blood pools in your lower legs and forms a clot.

3. Painful urination-bladder infections often are the diagnosis, however bladder cancer has similar symptoms. If you catch the cancer early there is a 90 percent chance you can fix it.

4. Abrupt chest pain- it could be indigestion, or it could be a heart attack. You have to react immediately and seek medical assistance, because fifty percent of heart attack-related deaths occur within four hours of the attack.

5. Sharp abdominal pain- this could be caused by appendicitis, pancreatitis, or an inflamed gallbladder. This could be extremely dangerous and requires a visit to the doctor immediately.

So when is comes to your health, it is better being safe than sorry. Be smart! Consult a physician immediately if any of these symptoms become apparent.

Drink More Water!

2011-12-02T16:26:00.004-05:00

Why is water pivotal for a healthy life style? For one thing, the human body is about 70% water. The human brain, blood, muscles, and lungs are mostly made of water. Water helps regulate body temperature, and helps transport nutrients and oxygen to vital organs in your body.

If that isn’t incentive enough to drink more H20, WebMD states there are several additional health benefits when it comes to drinking water that include:

1. Water helps you feel fuller without the extra calories. Also, eating foods containing water such as vegetables, fruits, oatmeal, and beans will keep you fuller longer.

2. Helps skin glow. Dehydration leaves your skin dry and wrinkled, and drinking water can improve the look of your skin. Moisturizer also keeps your skin looking healthy by helping to lock moisture in your skin.

3. Maintains healthy bowel movement. When you are dehydrated your colon takes away water from your stools to hydrate, which creates constipation.

When you are unsure about how much water you should consume, Science Daily suggests to drink 8-9 cups of water a day.

So bring a water bottle to work, to the gym, in the car, eat more fruits and vegetables, and get hydrated!

Are You Getting Enough Sleep?

2011-12-01T16:12:00.002-05:00

Generally, it is recommended to get around 7 to 8 hours of sleep a night. What happens if you aren’t getting the recommended shut-eye? Well, it could be detrimental to your health among many other side effects.

Sleep is pivotal to health, and sleep deprivation is not something to ignore. WebMD lists the short-term and long-term consequences of sleep deprivation. WebMD says this includes:

Decreased Performance and Alertness: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%.
Memory and Cognitive Impairment: Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive ability -- your ability to think and process information.
Poor Quality of Life: You might, for example, be unable to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, or watching a favorite TV show.
Occupational Injury: Excessive sleepiness also contributes to a greater than twofold higher risk of sustaining an occupational injury.
Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities.

Over the long-term sleep deprivation can lead too many serious conditions including high blood pressure, heart attack, obesity, and stroke.

Check out the full article “Sleep Deprivation May Harm Health” by Michael J. Breus, PhD by clicking the link. So rest up so you are ready for plenty of healthy exercise.

Does High-Tech Workout Gear Make a Difference?

2011-11-30T15:01:00.000-05:00

What do you wear when you workout? Are you wearing your old worn out high school gym shorts and college t-shirt? Or are you wearing the cutting edge “wicking” athletic attire? Does any of this really make a difference?

Well, according to exercise psychologist Thomas Altena of Missouri State University, “There’s no doubt that better-quality, more comfortable athletic clothing can have benefits, from both a physical and psychological standpoint, It’s like cars: Until you get into the high-tech gear, you don’t really know what you’re missing.”

There are multiple benefits to working out in high-tech clothing, including:

1. Regulating your body temperature. Cotton t-shirts and socks often trap your sweat and stick to your skin. This could weigh you down in the summer months and not allow your body to cool properly. With the proper workout gear, often called “wicking” clothes (technical or performance fabrics) it will keep you cool in the summer and warm in the winter.

2. Comfort. “Wicking” clothes will not chafe and will allow a greater range of motion. Clothes with cotton and spandex often irritate the skin, and are uncomfortable to workout in.

3. Boosting athletic performance. According to exercise psychologist Delia Roberts, compression garments can help to improve blood circulation, bringing that much-needed oxygen to your muscles.

4. Looking fit. Some people swear that you look 5 pounds slimmer with compression gear. Talk about a boost to your self-esteem and a way to stay motivated!

Although more expensive, high-tech workout gear has both psychological and physical benefits that are worth investing in!

Celebrate New Bethesda Studio with Legendary Washington Redskin Rick "Doc" Walker Re-Opening TOMMOROW!

2011-11-30T10:14:00.002-05:00

Come see Fitness Together's fully updated NEW studio in Bethesda re-opening TOMORROW and meet the team and our VERY SPECIAL GUEST Rick "Doc" Walker, original "Hog" with the 1982 Super Bowl-winning Washington Redskins!

Bring family, friends, and your Redskin jerseys for this grand re-opening and anniversary of this beautiful FT studio! There will be food, fun, prizes and gifts. All are welcome! Location and time: Thursday, Dec. 1 from 6-8 p.m. at 6708 Wisconsin Ave, Suite 301 in Bethesda. We hope to see you there!

Mix Up Your Workout Routine

2011-11-29T15:36:00.002-05:00

No one likes to be confused—except your muscles! Muscle confusion is a concept that keeps the body guessing; it involves doing a variety of workouts. This avoids your muscles from hitting a plateau, and allows them to continually grow.

The concept is not revolutionary and it’s easy to reap the benefits! Just be smart, and do not do the same workout everyday. Focus on a different muscle group every visit to Fitness Together. Focusing on a different muscle group every day will allow your muscles to rest and recover. This will allow for the most effective workout.

When is comes to cardio don’t be afraid to mix it up either! Swim, bike, run, and play team sports. This will not only keep your muscles guessing, but also keep your mind stimulated and keep you motivated!

Remember; ask any of your friendly Fitness Together trainers to help you with your workout! Let’s mix it up and “get confused!”

Make Healthy Choices with Holiday Leftovers

2011-11-28T13:59:00.003-05:00

Turkey, sweet potatoes and cranberry sauce might not immediately jump to mind as healthy foods. However, these ingredients can create something hearty, satisfying, as well as something good for you.

Turkey is low in fat and a good source of vitamins B, B-1, B-6, zinc and potassium. Without the added sugar and marshmallow topping, sweet potatoes are loaded with nutrients. They are fibrous and will keep you full for hours, as well as being rich in potassium. Cranberries are full of antioxidants that studies show prevent diseases such as cancer and coronary heart disease.

Thanksgiving dinner might have one consume an immense amount of calories, but leftovers can be a different story. Focus on smaller proportions, and complement vegetables with your dish. These will cut calories and stretch leftovers for days.

Be creative! Here are a few recipes that are fun and easy to make:

Turkey Vegetable Soup with Stuffing Dumplings

Turkey Pot Pie

Cheesy Zucchini Rice Bake with Turkey Breast

Cranberry-Citrus Sorbet

Turkey and Sweet Potato Sandwich

Happy Thanksgiving!

2011-11-23T10:19:00.005-05:00

Even with the tough economic climate, we know there are lots of things for us to be thankful for this Holiday Season. Here at Fitness Together we are thankful for health, fitness, friends, and our wonderful clients, just to name a few. It is important to focus on the things that make you happy. Being healthy and fit will always bring a smile to your face! We just wanted to extend a Happy Thanksgiving from our family here at Fitness Together to yours! Check out what some of our owners are thankful for below and have a wonderful, safe, and healthy Thanksgiving!

Rob Graveline, owner of FT in Tysons says:

“I am thankful for my family and their health. I am also thankful for the opportunity to own a company that allows me to influence so many people’s health and wellness, and to save lives. As the saying goes: “Choose a job you love, and you will never have to work a day in your life.” Obviously it isn’t easy, but nothing worth doing is, which brings me full circle to being a parent and being happy and thankful for my family!”

John Mays, owner of FT in Chantilly says:

We are thankful for the many positive attitudes and smiles this year. Despite the many struggles of work, life and family, you still find time to work out and stay fit with us!

Matt McKinnis, owner of FT studios in Alexandria, Scott Circle and Georgetown says:

I am thankful for an amazing business where every day I get to help people achieve if not exceed their lifelong goals. I am also thankful for my loving family and friends who support me every day in this awesome journey.

Sherry Nicely, owner of FT in Fairfax says:

“I’m thankful for a family who has supported me in every aspect of my life. As a FT owner, I’m thankful that I’ve been able to show, teach and inspire women and men over 40 how to lead healthy lives and to believe in themselves.”

Rick Coe, owner of FT studios in Bethesda, Rockville and North Potomac says:

I'm thankful to work with a dedicated and eager group of fitness professionals.

Don't have a heart rate monitor? Don't worry: use "perceived exertion"

2011-11-22T14:25:00.003-05:00

Rob Graveline, owner of Fitness Together in Tysons Corner, brings up the useful subject of “perceived exertion” today. Perceived exertion is how hard you feel your body is working, based on what is called the Borg Rating. According to the Centers for Disease Control, “The rating is based on the physical sensation you experience during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, joint pressure and muscle fatigue. Although this is a subjective measure, a person’s exertion rating may provide a fairly good estimate of the actual heart rate during physical activity.”

Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements. The Borg Rating of Perceived Exertion (RPE) is the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse, such as Beta-blockers.

When using the Borg RPE Scale you will select a number that corresponds to how hard you perceive yourself to be working. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort and fatigue. Do not concern yourself with any one factor such as leg discomfort or shortness of breath, but try to focus on your total feeling of exertion.

Rating yourself using the RPE Scale will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your exercise to reach your desired feeling of intensity, such as “somewhat hard,” “hard,” or “too hard.”

Try to determine your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to others or what you think it “should” feel like. To learn more about the Borg Rating, visit this page at the Centers for Disease Control.

Anson Paul Promoted to Assistant Manager of Fitness Together in Georgetown

2011-11-22T10:33:00.006-05:00

Congratulations to Anson Paul on his promotion!

Anson comes to the Fitness Together studio in Georgetown from the FT studio at Scott Circle, where he served as a Fitness Coach for numerous clients. He came to the Fitness Together family with great experience in exercise and training. Anson’s accomplishments include certification through the National Academy of Sports Medicine (NASM), experience in exercise programming for sport-specific strength and conditioning, and organizing exercise programs for, and giving back to, our youth.

Anson has assisted clients in achieving and exceeding their fitness and wellness goals through effective programs and motivation. Anson believes in a holistic approach to health and wellness by targeting cardiovascular and strength training on a regular basis, while coaching on healthy choices in nutrition.

Believing in continuous improvement, Anson continues his education and hones his skills with coursework through Montgomery College and the National Academy of Sports Medicine.

When you see Anson be sure to tell him congratulations!

Injury Prevention: Proper Technique

2011-11-21T12:54:00.004-05:00

If you are a novice in the weight room, a seasoned veteran, or anything in between, listen up! Everyone should be educated on proper technique when lifting weights. Not only will you be avoiding injury, you will also be getting a more effective work out. It is common that many lifters try to tackle as much weight as possible while injuring themselves in the process. Don’t make that mistake!

Become a student in weight lifting 101. Ask yourself these questions:

1. Do I want to gain strength and muscle?

2. Do I want be leaner and lose body fat?

3. How much weight is right for me?

Any one of our experienced and friendly trainers at Fitness Together can help you use weights in a safe and effective manner. In no time at all, you’ll see results and learn techniques to get you in optimum shape. An educated lifter is a GREAT lifter!

One thing to remember: proper diet complementing regular exercise will maximize results. To learn more on weight lifting check out the article “Weight Lifting 101: The Definitive Guide to Weight Lifting” at stronglifts.com.

Holiday Drinks That Derail Fitness

2011-11-18T15:35:00.001-05:00

With the holidays quickly approaching, most of us like to indulge in a little holiday cheer. It may be hot apple cider, eggnog, or flavored drinks (pumpkin, peppermint or others). Unbeknownst to many, most of these drinks are calorie bombs that put many on the losing side of the battle of the bulge.

These “limited-time-only holiday inspired drinks” are very appealing, yet are probably the unhealthiest beverages you can purchase. Just be aware of your caloric consumption, because some of these drinks have as many calories as your recommended breakfast or lunch! Yikes!

The majority of us tend to gain weight around the holidays, but if you substitute these holiday drinks with a regular coffee instead, you will be cutting hundreds of calories. Simple substitutions on a daily basis will truly make a difference! Don’t push off healthy choices until the New Year. Make these choices now. It is easier than you think.

To learn more about unhealthy holiday drinks check out the article “Fast Food Holiday drinks to avoid” by The Daily Meal.

Mile for Mile, For Our Troops

2011-11-16T16:44:00.002-05:00

Thousands of US troops are serving in Afghanistan. With the holidays coming up, all of us at Fitness Together here in DC, Maryland and Virginia, want to show them our support every step of the way! That’s why we’re joining with Champions Fitness Together in Texas to run 26,000 miles—the distance from Houston, Texas to Kabul, Afghanistan and back again. Yes, folks, that’s ONE THOUSAND marathons we’re doing for our troops!!

It’s super easy to participate in our “Walk for Troops.” And if you prefer something other than walking, you can run, bike, use the elliptical, or even swim--anything! Just send us a message on our Facebook page (www.facebook.com/FTCustomFitness) letting us know how many miles you went today. We’ll keep a tally. You don’t even have to be an FT client—you just have to want to support our troops!

It’s hard enough being gone for the holidays—let’s let our troops know we’re right alongside them with our support! Thank you all!

Symmetry in Motion: A New Approach to Strengthening

2011-11-14T11:10:00.005-05:00

Most (probably all) of us have at one point or another had to cope with an injury. It is part of the deal. Injuries come in various forms from slight strain to fracture and everywhere in between. Part of any sport or workout and really part of living well is doing proper conditioning and training to help prevent injuries. I would like to introduce a new way to keep your body performing at a peak level for the all of things you want to do.

Many muscle pulls, strains and sprains are caused by the over use of a muscle that is trying to compensate for a tightness, weakness or restriction elsewhere. The problem with our current rehab regime is that we are icing, heating, massaging, stretching and strengthening the muscles that are already over used, thinking that it is the source of our trouble, not realizing that it is the tight or restricted area somewhere else that is the cause.

A holistic approach to this type of injury is needed to balance and align the systems so that compensations are reduced and the stress and strain ends up being dispersed evenly throughout all parts of the body, instead of causing wear and tear on one part.

Total Motion Release is one of these holistic approaches. Total Motion Release (TMR) was developed by Tom Dalonzo-Baker. See his website: www.totalmotionrelease.com.

I started using TMR a few years ago after taking one of Tom’s classes, and began incorporating the techniques into my physical therapy practice as a way to help clients heal faster. I also began experimenting on myself and felt some pretty incredible results in my body during my sport which is taekwondo. I started teaching my clients to test and treat themselves using the TMR principles and they would look at me and say things like “wow, how does that work?” or “oh my gosh!” or they would make some kind of gasping noise at me. I would look back at them and say “cool, huh?” Finally I had a tool to teach that gave a person a way to assess themselves and also treat themselves with an instant result.

What I quickly realized in taekwondo (and it will be the same for any sport or activity) is that I had a good side and a bad side. I had great right sided kicks and tight feeling left sided ones. When I sparred I wanted to stand with my left side forward. When we stretched in our warm up there was always a side that was easier and a side that felt tight or painful. My physical therapist mind knew that these kinds of asymmetries were a recipe for injury.

What TMR does is gives you a systematic way to test your own body for these kinds of asymmetries and then treat it through active movements that balance those asymmetries out. A balanced system has less tightness, less pain and fewer injuries. It can also do a pretty mean back kick. On both legs!

In TMR we find the side of the body that moves easiest, furthest or without pain compared to the other side. We then use specific movement exercises on the “good” side to work it until the system is balanced. When you work the good side you end up shortening the tissues of the bad or restricted side. A technique that shortens the tissue is called an indirect technique in the physical therapy world. A direct approach stretches or moves into a restriction. TMR is an indirect approach and lets the tissue go where it “wants” to go in order to balance and heal.

The body uses this indirect or shortening naturally to heal itself. Think about a deep cut across your palm. The tissue on the palm will shorten and come together to heal. It would be harmful to stretch that healing tissue.

When a muscle goes into spasm the body is naturally trying to shorten it. Using the idea of TMR, if we accentuate the shortening we calm down the signal from the nerve to the brain and the muscle resets and relaxes.

Try this out on yourself. Sit in a chair with your feet flat and knees forward. Keeping your elbow completely straight the whole time, raise the arm up and back as far as it goes. Now do the other side. Which side would you call your better side? Either it felt easier, went further, or was less painful, or all of the above. Now lets treat. You will raise the better side arm now for twenty seconds. Make this a full effort by lifting up and back from the trunk, ribs, shoulder, elbow and wrist. Lift up and back and breathe. Take a break after twenty seconds. Now repeat one more time on the same arm. Full effort.

After you finish your two repetitions on the better arm, move back into your test position with your feet flat, knees forward and test the bad arm one time to see how it compares to the first time you tested it. Better?

That is how this approach works. It unlocks your bad side restrictions by working the good side and shortening the tissue on the restricted side to help reset and relax that tissue.

Total Motion Release has become a daily part of the exercise prescription I give to my clients. As they test and treat their own bodies on a regular basis, I have seen their asymmetries disappear along with their pain. The athletes that I treat use it to heal their own injuries and to prevent new ones. It is a fantastic way to maintain peak performance in the dojang, the gym, on the field, and in life.

You can find out a lot more about Total Motion Release by visiting Tom’s website: www.totalmotionrelease.com or by contacting a physical therapist or personal trainer that has trained in the techniques. Please visit www.bodyworksptonline.com for more information about my kind of physical therapy approach, and my blog for a little living healing and taekwondo inspiration: www.disciplinethemind.blogspot.com.

Laura Probert MPT

Bodyworks Physical Therapy

www.bodyworksptonline.com

www.disciplinethemind.blogspot.com

email: bodyworkspt@comcast.net

Tired? Try These Fatigue-Fighting Foods

2011-10-12T16:09:00.000-04:00

We all feel a little lethargic in the morning as we pull ourselves out of bed, or after lunch time when we get back to work. The solution? Go for the coffee or soda for a quick jolt, right?

Well, that's not really the way to look at your body's energy. Think of your body more like a steady fire that needs to consistently burn fuel, rather than having a gallon of gasoline dumped on it for just a short flame.

We recently came across an article in Fit & Fab Living on this with some great advice of "5 Foods to Fight Fatigue." For consistent energy throughout the day, make sure your body has enough of the following ingredients, the article says:

1. Fiber – This ensures you are at peak performance. Try oatmeal or a fiber cereal, as well as fruits, vegetables and whole grains.

2. Omega 3 Fatty Acids – These are some of the best fatty acids around, and an excellent source of energy. Try salmon, tofu, shrimp, flaxseed and walnuts

3. Iron – Fit & Fab says: "Without iron, we not only feel physically tired, but our mental energy starts to slip too. Why? Iron delivers oxygen to the cells which facilitates optimal function, and gives us a burst of energy." Try leafy greens, artichokes, eggs, beans and red meat (but, we add, not TOO much red meat! Keep it to just once or twice a week, with servings no larger than a deck of cards.

4. Carbs – Yes, you need 'em, but try more natural options like honey and fruits. That soda is tempting, but you'll regret it with a sugar crash (not to mention an expanding waistline if you do this too often).

5. Protein – "Eating a good amount of protein every day ensures that your energy levels will stay high because protein sticks around in the tummy much longer than carbs do. Plus, many lean proteins fill you up quickly, so you wont have to worry about eating a ton!" says the article, which recommends egg whites, chicken breast, quinoa, cottage cheese and Greek yogurt.

So just like the old adage says: "Slow and steady wins the race!" Keep feeding your body what it needs, consistently, and watch your energy levels rise and keep on an even level throughout the day.

Not All Fish Are Created Equal

2011-10-06T10:53:00.000-04:00

Instead of steak or burgers, go for fish, right?

Well, not so fast, reports Evan Haning of WTOP in DC. Evan had a really fascinating report recently on tilapia, a fish that most of us had never really heard of 20 years ago but that is now ubiquitous in grocery stores.

Evan reports that "when tilapia are fed on corn and soy pellets, they can have higher levels of omega-6 fatty acids than doughnuts, hamburgers and pork bacon." Holy mackerel!

He goes on: "Tilapia also have low levels of beneficial omega-3s, and a 2008 study by researchers at Wake Forest University School of Medicine warns that the ratio of these two nutrients could be dangerous for cardiac patients and others who should be following an anti-inflammatory diet."

A better choice at the fish counter? Try mackerel, salmon, trout and canned albacore tuna, all of which are high in healthy omega-3, Evan reports.

But, you don't have to give up tilapia all together. You just have to get educated. Seafood Watch recommends eating fish raised in environmentally friendly systems in the U.S. Tilapia from Central and South America is also an ok choice. But Seafood Watch recommends avoiding frozen tilapia imported from China.

So the next time you are at your fish counter, it's best to get into a conversation with the person selling it to you. Ask where it comes from. Not all fish are created equal!