Fitness Tips

For Better Health: How Does Your Garden Grow?

by Dr. Janet Brill

Four tips for starting your own fruit or vegetable garden from nutritionist Dr. Janet Brill.…

What's the best way to encourage your family to stay active during the summer?

FT trainers from across the country suggest ways for the whole family to get outside and enjoy summer together.…

What are some foods that help with inflammation and arthritis?

FT trainers from across the country give suggestions on foods that can provide relief from inflammation and arthritis.…

The Perfect Mother's Day Starts With a Healthy Breakfast

by Dr. Janet Brill

Five tips for making mom a delicious, heart-healthy breakfast this Mother's Day from nutritionist Dr. Janet Brill.…

What's the most memorable Mother's Day gift you've ever gotten or given?

FT trainers from across the country share memories of their notable Mother's Day gift experiences -- some good, others not so much.…

What are some good bone-building foods?

FT trainers from across the country share suggestions on important foods to incorporate into your diet in order to build strong bones.…

Four Tips for Working Moms Trying to Stay Fit

By implementing the following tips and mental shifts, working out can become a permanent appointment in a working mom's busy schedule.…

What's a good exercise to help avoid knee pain, shin splints and other ailments when starting to train for races?

FT trainers from across the country provide helpful tips on how to avoid pain in your knees and shins when you begin race training.…

What's something you can do to stay in shape and help the environment at the same time?

FT trainers from across the country share suggestions on ways you can help your body and the environment at the same time.…

Stay Green this Spring with an Active Fitness Routine

Take your workout routine to greener levels this spring by incorporating these few simple tips into your daily life and fitness regimen.…

What are some things a working mom can do to stay in shape?

FT trainers from across the country share their insights on how working moms can squeeze fitness into their busy schedules.…

What are some "power moves" for building more muscle and shedding those winter pounds?

FT trainers from across the country share their insights on exercises that will help you build muscle and lose weight simultaneously.…

Road Warrior Exercise Plan: Three Ways to Work Out When Traveling

To help you battle the bulge on upcoming business or vacation trips, take the following workout exercises with you so your health and fitness goals aren’t left at the curb during your next trip.…

Four Ways to Keep Your Kids Active Over Spring Break

Although playing video games may exercise your child’s hands and fingers, it’s important to get kids off the couch, out of the house and engaged in total body physical activity during spring break.…

Why does stress make me crave sugar?

by Dr. Janet Brill

Don’t let stress derail your healthy eating habits. Try to include at least one healthy anti-stress strategy into your daily routine.…

Five Tips to Avoid Skipping Your Workout

To help keep you focused on your ultimate fitness goals and ensure your workout commitments stay intact heading into spring, incorporate the following five techniques for continued health and fitness throughout the year.…

Top Five Red Foods to Eat for a Healthy Heart

Learn the top five red foods you should be eating on a regular basis to keep your ticker strong.…

What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?

A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Posted by Dr. Janet Brill…

Is coffee a good energy boost for a workout?

A: Let's clarify the question, is it smart to down a cup or two of coffee before you work out or is it better to refrain until after you get your exercise in?

Caffeine is the most widely used ergogenic aid (a substance that can purportedly enhance sports performance) and has been scientifically proven to be a highly effective sports aid. Caffeine is a central nervous system stimulant that can help you perform better because it acts to increase alertness as well as lower your perception of effort during exercise—so you can exercise harder and it won’t feel as difficult.

The science has shown that caffeine is most valuable for endurance-type athletes involved in sports such as cycling and long-distance running. Caffeine has been shown to increase the amount of fat floating in the bloodstream of endurance athletes, which would theoretically improve endurance performance by helping to spare muscle glycogen.

When muscle glycogen runs low, endurance athletes need to slow their pace, so an ergogenic aid that enables athletes to “spare” the glycogen in favor of using the fat for fuel would be highly beneficial and potentially delay fatigue.

If you do decide to drink a cup of coffee before exercising, there are a few caveats. Caffeine is a diuretic, so if you choose to consume it before exercising in a hot, humid environment, be sure to drink extra fluids to compensate. Furthermore, many people are caffeine sensitive and can have negative side effects from consuming caffeine, such as nervousness, upset stomach and a rapid heart rate. If you are caffeine sensitive, I would suggest that you abstain.

Posted by Dr. Janet Brill…

Why is stretching after working out important?

A: This is a great question because it addresses the importance not only of practicing stretching but also the best and safest technique for performing this valuable type of exercise.

Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.

Posted by Dr. Janet Brill…

How Should I Get Back Into a Running Routine?

A: I am the mother of three children, as well as an avid runner, so on a personal note . . . good for you! Kudos for having the desire to integrate this supremely beneficial habit back into your busy life. Running is such a wonderful exercise that is good not only for the body (burning calories and promoting cardiovascular health and fitness), but also for the mind (a really healthy way to burn off stress—especially the stress of mothering and performing the balancing act that so many of us moms try to do).

I am a big advocate of getting in daily aerobic exercise, so in answer to your question, I suggest aiming for running on a daily basis, even if you have to alternate walk/running at first. Because you are returning from a break in your former routine, take the time to build your endurance back up slowly. Just make sure you have medical clearance and that you get in a proper warm-up and cool-down (and stay hydrated) with each exercise session.

Posted by Dr. Janet Brill…

Is there really any nutritional value in lettuce?

A: Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline.

You should know that only certain types of lettuce are loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

Posted by Dr. Janet Brill…

When it comes to choosing a healthy bread, is whole grain white any different from regular whole wheat bread?

A: The definition of “whole grain white” bread or flour is nebulous at best. It is a fairly new product that can consist of virtually anything, but generally comprises a mixture of 100% whole grain and white flour. The white wheat comes from an albino variety of wheat that differs from the traditional red wheat kernels. Furthermore, the white wheat is more heavily processed than the 100% whole grain flour to make the product taste more like its refined cousins, though the jury is still out regarding exactly how much nutrition is lost in the processing.

The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.

Posted by Dr. Janet Brill…

I know too much sodium is bad for me, so are there any alternatives

A: You are absolutely right—we eat far too much sodium in this country, and cutting back on sodium intake is a wise nutrition move. In fact, the American Heart Association dietary and lifestyle recommendations suggest we keep our intake of sodium under 2,300 mg per day (that’s the amount of sodium chloride found in about 1 teaspoon of salt) and under 1,500 mg for middle-aged and older adults, African Americans and those with diagnosed hypertension. Why worry about getting in too much salt—even if your blood pressure is normal? A high sodium diet has been linked to excessive loss of calcium from bones, an increase in kidney stone formation, reduced vitamin D and an increased risk of stroke, to name but a few of the adverse health effects linked to sodium overload.

Here are a few tips to help you shake the salt habit:

Most of the salt in our diet comes not so much from the salt shaker but from processed and restaurant foods. Therefore, make an effort to choose less processed, natural whole foods. Be sure to read the nutrition facts label with the knowledge that 2,400 mg/day is your upper limit.
If you dine out frequently, order the least processed menu options and add your own seasoning at the table. A salad bar is a great way to start your meal with a splash of heart-healthy olive oil, balsamic vinegar and a touch of lemon juice . . . and practically salt-free (but beware of pre-made salad dressings—notoriously high in salt).
When cooking, learn to cook salt-free by using antioxidant-rich herbs and spices to give your food a surefire flavor boost. One of my favorite ways to flavor vegetables like broccoli or spinach is to sauté fresh garlic in extra virgin olive oil; add in the vegetable, then sprinkle with a touch of fresh lemon juice, yum! Dill is another one of my favorite herbs. I chop fresh dill and garlic, spread it on salmon and roast until done. Sprinkle with fresh lemon juice and you’ll never miss the salt!

Posted by Dr. Janet Brill…

How can I tone up "fatty" areas?

A: The bad news is that as we age, and with each passing decade, we lose more and more precious muscle mass and at the same time gain body fat. Where we gain fat tends to be genetically determined, so the fat accumulation around the inner knee happens to be one area where your particular body tends to store fat.

The good news is that there is a lot you can do to lessen the decline in muscle mass with age and tone up your inner knee area. The best type of exercise for hanging on to that nice, shapely muscle tissue is to get in regular strength training exercise—a minimum of two times per week for at least 20 minutes. A good program of muscle building exercises should include exercises that target the major muscle groups. There are plenty of muscle building and toning exercises that target the inner thigh and knee area. I suggest making an appointment with a certified personal trainer (find a Fitness Together location near you) and have them set you up with a good program. That said, you should also include a daily bout of calorie-burning aerobic exercise and combine that with a nutrient-dense, calorie-controlled diet to help you whittle away at extra body fat. Put this all together and you will be taking the best course of action for a lifetime of health and fitness.

Posted by Dr. Janet Brill…

How often should I workout?

A: The answer to your question really depends on your personal preference and the type of exercise. When patients ask me what’s the best kind of exercise, my answer is always: “Whatever type of exercise that you will do on most days of the week.” In a nation of couch potatoes, suggesting that people find whatever kind of exercise works for them is sound health advice.

Major health agencies such as the Centers for Disease Control and Prevention and the American College of Sports Medicine (ACSM) recommend that for good health and to reduce risk of chronic disease, adult Americans should participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking) for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio at least 3 days of the week. So the frequency really depends on the intensity that you choose to gauge your exercise bout. What’s more, research has shown that the 30 minutes can be cumulative, meaning it will be just as effective if you choose to divide the 30 minutes up into 10-minute bouts.

Aerobic exercise is not the only type of exercise that you need to try and fit in. The ACSM also recommends weight training exercise (8 to 10 different exercises and 9 to 12 repetitions of each exercise) 2 days a week. Weight training exercise is essential for enhancing muscular strength and endurance, helping to prevent the decline of muscle mass (and metabolic rate) that accompanies aging, and promoting bone health.

Posted by Dr. Janet Brill…

Does the time of day (morning vs. evening) impact burning more calories?

A: Whenever you can burn calories—morning, evening or mid-day—is the best time of day as long as you do it! If your question is addressing weight management, then the best way to lose weight and keep it off is to spend mental and physical energy, day in and day out, eating healthy calorie-controlled meals and getting in that calorie-burning exercise. In short, balancing the calorie math. The goal for weight loss is to consume fewer calories than your body requires, creating what is termed a “calorie deficit.” A calorie deficit of 500 calories per day results in a one-pound weight loss of body fat in one week’s time.

Whichever time of day you get in a major “bout” of calorie-burning activity is up to your personal schedule. Ideally, you’ll want to get in a planned exercise bout in addition to being physically active throughout the day, such as parking farther away from the store and taking the stairs instead of the elevator. In summary, the time of day you eat or exercise does not impact calorie burning. Your best bet is to eat small, frequent, nutritious (calorie-controlled) meals throughout the day and combine that eating style with a daily exercise bout as well as making an effort to simply move around more. That is what is important for your personal calorie balance and the secret to lifelong weight control.

Posted by Dr. Janet Brill…

What exactly do antioxidants do and what are some great food sources?

A: Antioxidants counter the excessive production of small, highly reactive molecules in the body called reactive oxygen species (ROS). These ROS are byproducts of normal human metabolism and include both free radicals and nonradicals. ROS are capable of damaging delicate cells, especially DNA, our cells’ genetic blueprint. When the production of ROS exceeds the body’s antioxidant capacity, premature aging and the development of chronic diseases is accelerated. Thus, a large intake of antioxidants (consumed in food) theoretically would help the body fight DNA damage and oxidative stress, factors involved in disease development.

The total antioxidant power of foods is measured by the Oxygen Radical Absorbance Capacity (ORAC). According to a study by the USDA, some of the foods highest on the ORAC scale include black and red beans, blueberries, strawberries, Granny Smith apples, pecans and cranberries.

A plant-based diet filled with colorful fruits, vegetables, nuts, legumes, beans, whole-grains and olive oil will virtually guarantee you a huge array of health-promoting antioxidants. Plant foods are not only rich in antioxidants but also vitamins, minerals, dietary fiber and polyphenols, additional factors that confer numerous health benefits, most notably protection from disease. So when it comes to antioxidants, color generally indicates concentration. Make an effort every day to harness the power of plant antioxidants by coloring your plate with dark, deep hues of green, purple, orange and blue. And remember, when it comes to antioxidants, more color = more health!

Posted by Dr. Janet Brill…

Eating and Stretching: Two Hot Topics for Runners

By Janet Bond Brill, Ph.D., R.D.

Eating: There are three types of macronutrients that supply energy (calories) for the human body: carbohydrates, fat, and protein. When it comes to eating for good health and optimal athletic performance, it’s all in the balance, and “good” carbs should be the foundation of the diet, with a nice dose of added “healthy fats” and a smaller amount of lean protein. Carbohydrates are the most widely eaten food in the world and should comprise the bulk of any and all healthy diets, as carbs are truly the staff of life. Carbs supply quick energy for the muscles. Plus, if you eat the good whole-grain carbs, you get the added benefits of fiber, loads of vitamins and minerals, and tons of important phytonutrients (antioxidants and natural cholesterol-lowering phytosterols, for example). The best sources of “good” carbs are whole grains, fruits, vegetables, and beans.

So how much is enough? For the mere mortals among us (inactive or modestly active), carbohydrates should make up at least 50% of our total caloric intake. For the dedicated athlete (especially endurance athletes like swimmers, cyclists, and runners), carbs should make up at least 60% of their total calorie intake. Elite athletes are different. During peak training, elite endurance athletes often increase their carb intake to 70%, a necessary adjustment to give them the extra energy and nutrition required to train at an optimal level.

When my patients tell me that carbs are fattening, I always tell them to look at Lance Armstrong, who in the months leading up to the Tour de France routinely ate a 60% to 70% carbohydrate diet. If carbs make you fat, then why is he one of the leanest, fittest humans on the planet? Carbs are not fattening; too many calories, regardless of the source—excess carbs, fat, or protein—are what put on the pounds. So follow the lead of the great athletes among us: Eat a healthy higher carbohydrate, moderate fat, and protein diet—the ideal combination to optimally fuel your training and racing routine.

Stretching: Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise (running) routine would be to warm up (work up a light sweat with a slow jog to raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan in training and you will have a well-rounded fitness routine, and be less prone to injury.…

Fitness Goals Deliver Results

The definition of a goal is- what one intends to do or achieve. The hardest part of a fitness program is getting started, and the second is maintaining it. Unfortunately, most people do not have goals when it comes to their health and fitness. You may drive to the gym, but until you walk through the doors you have no clue as to what you are doing that day. This is why millions of people either go through the motions when it comes to their workouts or do not workout at all. Fitness goals should be no different than those you set for your business, your family, or your future.

According to the National Academy of Sports Medicine, research confirms those who are certain about what they want to accomplish are six times more likely to successfully make life changes than those who are less certain. Conversely, those with conflicting goals, or those who are unsure about their goals, are significantly more likely to, experience depression and anxiety, be less happy, have more physical illnesses and doctor visits, and spend less time taking action towards their fitness goals. Does this sound like you? If so, let’s establish your fitness goals. Your goals must be specific, challenging, and measurable.

Specific goals make us work harder. Studies show that specific goals result in better performance than easier goals or having no goals at all. Examples of fitness goals could be the number of workouts per week, the amount of time engaging in cardiovascular exercise, and so forth. So, get the calendar out and be specific!
Make your fitness goals challenging. If your goals are challenging, you will accomplish more than modest goals. Step it up when it comes to the intensity of your workouts- train for a 5k or triathlon. Reach beyond your comfort zone and you will accomplish more. Just think how great you will feel after having trained for an event and accomplishing it or telling yourself you are going to strength train twelve days this month and you do it. You will be inspired and have built a new level of confidence for yourself. Make fitness fun!
Your goals must be measurable. This will allow you to determine whether the strategy is working. People have a tendency to measure their goals based on the ‘all-or-none’ theory, a tendency that leaves people vulnerable to letting a minor setback fall into a major relapse and total collapse. This is why so many people fail at fitness. They put too much pressure on themselves by committing to six or seven days of working out. A goal like this is only setting you up for failure. Between work and family, it is very difficult to fit in six or seven great workouts in a week. A more realistic goal would be to start with three to five days per week and commit to taking this time for you and be able to enjoy a quality workout. Also, do not sign up for a marathon if you have never run before. Take baby-steps and try a local 5k first.

Believe that you can accomplish the goals you have set. If you truly believe you will be successful, you will work harder, achieve more, be happy, set more goals, and view setbacks as a source of motivation.

Accomplishing your fitness goals can be very powerful, if not life changing. The television reality show, Biggest Loser, is a great example. The people selected for that show were determined and committed to losing weight. Even the ones who have been voted off maintained great discipline and motivation to do the work on their own. Goals can be powerful. Set yourself up for success and establish specific, challenging, and measurable fitness goals.…

How do I start training for a marathon?

A: Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for having the courage to make this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time.

Posted by Dr. Janet Brill
A: Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the gruelin…

What type of oatmeal is healthiest?

A: As you can see, there are different types of oat products out there on the market. The two kinds that you will most likely find on your supermarket shelf are “steel-cut” oats and different varieties of “rolled” oats.

Steel-cut oats (my personal favorite) are the least processed of the two varieties and so retain the greatest amount of nutrients—especially the cholesterol-lowering soluble fiber found in oats, namely beta-glucan. Because steel-cut oats are pretty much “right off the farm,” they do take much longer to cook than the rolled type, but it is well worth the extra time and effort for their superior flavor, texture and nutrient composition.

Rolled oats are what most Americans know as oatmeal and are often sold in familiar round cardboard containers. These oats have been steamed, dried, sliced and then flattened, producing the flat oatmeal shape that we have become accustomed to. There are actually three types of rolled oats: (1) old-fashioned, (2) quick-cooking, and (3) instant. The instant variety is the most processed of the three and has already been precooked—making it convenient to cook but unfortunately mushy in texture. In addition, the instant variety frequently has added sweeteners, salt and other flavorings. Your best bet is to choose the least processed type of oats such as the steel-cut or the old-fashioned varieties. If you need the time-saving convenience of instant, go for the plain instant packets and add your own sweetener—and also be sure to add a couple tablespoons of oat bran (the concentrated form of beta-glucan, much of which has been lost in the instant varieties).

Posted by Dr. Janet Brill…

How Can I Gain Healthy Weight and Energy?

A: Gaining weight healthfully is actually trickier than you might think. The object is to make the weight gain mostly lean body mass (muscle) and not much body fat. You can accomplish this by taking in more calories than you burn, in addition to partaking in a regular aerobic exercise and muscle-strengthening exercise program. (Note that people in your age category benefit highly from a regular program of strength training.)

You will also want to gradually increase your consumption of healthy, energy-dense foods. Keep in mind that you can boost caloric intake healthfully without having to purchase expensive supplements—it just takes a little planning. What’s more, your age group tends to have a problem getting in enough protein, so you will need to be especially attuned to increasing your intake of higher-calorie (but still healthy) protein sources. To learn more about which foods are highest in “nutrient density,” you can access the USDA MyPyramid.gov site.

Here are some other suggestions for getting in extra calories:

Choose larger portions of healthy protein sources: peanut butter or other types of nut butters (a great higher-calorie source of protein and nutrients), low-fat dairy such as yogurt and cottage cheese, nuts and lean cuts of chicken, turkey and fish, such as salmon and tuna.
Choose higher-calorie juices more often, such as cranberry and pomegranate juice, as opposed to drinking calorie-free beverages like tea and coffee.
Choose a higher-calorie whole-grain cereal such as Post Grape-Nuts (208 calories in 1/2 cup serving) versus a low-calorie refined-grain cereal such as Kellogg's Special K (only 117 calories in an entire cup).
Add generous amounts of healthy fats like olive and canola oil into your day
Add in a few high calorie snacks throughout the day such as a nutritious shakes or smoothie made with real fruit, fat-free milk, sugar and some added non fat dry milk and even peanut butter to boost calories and nutrient density
Make sure to eat three meals a day, plus get in those higher-calorie snacks and you should be on your way to putting on some extra weight the healthy way!

Posted by Dr. Janet Brill…

Is a Liquid Diet (Such as “Juicing”) Safe?

A: I am not a big proponent of “juicing” or any other type of liquid diet. I especially object to the false or misleading claims that frequently accompany these unproven and potentially dangerous nutrition tactics. Oftentimes juicing regimens are linked with the concept of detoxification, or “flushing the body of toxins.” What’s more, detox diets sometimes advocate additional techniques such as laxatives and enemas to help “cleanse” the intestinal tract. The premise that toxins build up in our bodies and that we need to cleanse our bodies by resorting to fasting or juicing regimens to get rid of them provokes fear in people and is simply not supported by scientific evidence. In fact, the body has its own built-in cleansing systems—namely, the liver and kidneys—that specialize in rounding up toxins for excretion in the urine and stool.

That said, juice does have many redeeming qualities (some are loaded with vitamins, minerals and disease-fighting antioxidants) as long as they are consumed in small amounts as an addition to a healthy whole foods diet. Concord grape juice, pomegranate juice and orange juice (with added calcium and vitamin D) are a few of the highly nutritious juices out there that top my list. Just remember, though, juices concentrate the calories; one 8-ounce glass of OJ contains 110 calories and 0 grams of fiber—that’s the calorie count of two small oranges, which provide a total of 6 grams of dietary fiber! So don’t make those juice glasses a bottomless pit or you’ll pay at the scale.

The take-away message: NOTHING beats the nutritional benefits of eating a plant-based diet filled with whole fruits and vegetables, whole grains, lean protein and healthy fats. Add daily exercise to the mix and you have the secret for good health and longevity, a benefit that no liquid diet could possibly provide.

Posted by Dr. Janet Brill…

Is it okay to splurge on Thanksgiving?

Nobody gains weight from just that one Thanksgiving Day meal. We gain weight from the “holiday mentality” that continues on from Thanksgiving to New Years Day. Yet, the busiest and most stressful time of year is precisely when we must be most vigilant about putting the brakes on our calorie intake and finding the time to fit in lots of calorie-burning, stress-releasing exercise. That said, here are a few healthy makeover tips for holiday meals: modify your favorite holiday recipes so they are healthier and lighter (without compromising taste) by reducing the fat, sugar, sodium and calories.

For example, if you prepare stuffing from a box, look for a lower sodium variety, omit adding butter or margarine, and do add in lots of healthy vegetables like mushrooms, onions, garlic, celery and peppers, sautéed in a small amount of olive oil. You can also add in a touch of super-healthy walnuts and cranberries. Traditional mashed potatoes can be transformed into a delicious, heart-healthy cholesterol-lowering side dish (for Dr. Janet's recipe, see below). Go for the turkey breast without the skin; don’t go overboard with the gravy; and eat desserts and drink alcohol in moderation.

This holiday season, remember to take the time to give yourself the gift of health by making a conscious effort to eat better and get in your daily calorie and stress—burning exercise!

Mashed Potatoes with Chickpeas
Serves 6

What you need:

2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chickpeas, rinsed and drained
1 cup light soy milk
1⁄2 cup reduced-sodium chicken broth
1⁄4 cup Promise Take Control Light margarine
1 teaspoon salt
1⁄2 teaspoon pepper
Commercial gravy, optional

What you do:

Place potatoes in large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan.
Add chickpeas and mash using a potato masher. Add soy milk, chicken broth, margarine, and salt and pepper and stir. Cook an additional 2 minutes, until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.

Per serving (1⁄6 of recipe, 293 grams or approximately 1 cup): Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg, Carbohydrate: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g

Posted by Dr. Janet Brill …

How do I avoid the 5-8lbs the average person gains during the holiday season?

by Scott Baumann, Fitness Together - South Miami

With the holiday season right around the corner, it is time to get a handle on your weight and your body fat level before the feasting starts! If you are having trouble with your weight then you are not alone. A study by the National Center for Health Statistics predicts that 100% of all adults could be classified as overweight or obese by the year 2048. 100%! That is an astounding number and it is even more upsetting when you realize that it is our children we are talking about. Let’s start getting our weight under control now so we can enjoy the holidays and start teaching important lessons to our children so we can ensure that they will have a long and healthy life.
Follow these Four Rules of Fat Loss:

1. Increase your activity level.
Studies show that those participants whose activity levels remained high did not gain weight and some even lost weight during the holidays. Take the stairs instead of the elevator, take the kids to the park instead of watching TV, put down the Wii and go play the actual sport. Exercising with your kids is a great way to spend quality time and to teach them healthy habits that will last a lifetime. Don’t use the holidays as an excuse to skimp on your workout routine. If anything, step it up a notch as the holiday parties are much more fun when you are feeling good about the way you look!

2. Control your portions.
Of course you will want to enjoy the Halloween treats and Thanksgiving classics and you should. Just keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline. If there is a particular Halloween candy that you just can’t resist, don’t buy a huge bag and keep it in the house. Buy treats that are not your favorites to give out and treat yourself to one or two of the ones that you like. On Thanksgiving if it’s the pumpkin pie you love, don’t stuff yourself with the crackers and cheese that you could eat anytime. Save your calories for the ones you really want.

3. Don’t starve yourself.
A big mistake though is to “save” all of your daily calories for that one big meal later in the day. Never do that. Eat breakfast every day and some small snacks so you are not starving by the time dinner comes. If you starve all day you are setting yourself up for failure. Studies show over and over that those who skip breakfast and don’t snack end up overeating at dinner and are more likely to gain weight. It is important to keep your metabolism running high all day and you accomplish that with small meals eaten frequently throughout the day, even during holidays!

4. Start strength training tomorrow.
Strength training is the number one way to increase your metabolism. By adding lean muscle tissue your body will burn more calories every day, even at rest! The reason your metabolism slows as you get older is that you lose 1-2lbs of lean muscle per year. For every pound of muscle that you lose you will most likely add a pound of fat and lose a percentage of your metabolism. The good news is you can reverse this process with as little as 30 minutes of strength training performed 3x/week. Even better it will improve everything from your tennis game to your mood to the way you look in your bathing suit! It’s not about big muscles and bulk as strength training has come a long way in the past few years. Think more Michael Phelps and Dara Torres and less Arnold Schwarzenegger.

By following the Four Rules of Fat Loss you can minimize or eliminate holiday weight gain and get started on the track of long term weight control and fat loss and that means Happy Holidays for everyone!…

Got CHOCOLATE Milk?

by Dr. Janet Brill

The perfect food for fitness . . . who knew? The best sports drink around for after exercise is not a high-tech scientific concoction like Gatorade or Powerade but instead . . . plain old chocolate milk.

That’s the buzz from a study published in the International Journal of Sport Nutrition and Exercise Metabolism. The British researchers found that chocolate milk did a better job at rehydrating and replenishing the body post-exercise.

Why? Because chocolate milk has more potassium and other electrolytes—in far greater quantities than in sports drinks—plus key nutrients like calcium and vitamin D not found in sports drinks. What’s more, chocolate milk contains the perfect balance of carbs and high-quality protein—excellent nutrition for replenishing muscle glycogen and promoting muscle growth. Just be sure to make your chocolate milk low-fat . . . Moo…

3 Ways to Kick the Habit ... of Skipping Workouts

by Fitness Together

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine.

Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

Keep your eye on the prize.
You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!
Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.
Use the power of a pro to keep you on track.
You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, or court. Therefore, schedule a time and place to work out that both you and your trainer agree upon. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!…

Go Outside Your Comfort Zone

by Fitness Together

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a trainer help you break through that fear — without yelling at you?

Yes! A great personal fitness trainer should confidently instill in you the belief that you can do this.

“We know you can, even though you might not know it yet,” says Russ Yeager, owner of 2 Fitness Together studios north of Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!” You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one and small group personal training can help you go where your mind has never let you go before. …

Top 10 Eating Strategies for Permanent Weight Loss

by Fitness Together

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily.
Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds!

Eat healthy to stay healthy.
Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

Lose weight at a safe rate.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

Learn how to control emotional eating.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

Control calories and portions.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

Keep a journal.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

Weigh yourself often.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

Get support and rewards for your successes.
Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

Eat small, frequent meals.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

Choose the macronutrient content of your meals wisely.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

Include strength training, not just cardio.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one and small group workouts and nutrition guidance.

Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. For more information about how Nutrition Together can help you succeed at your weight loss goals, visit your local Fitness Together studio. …

Three Personal Trainers' Resolutions to Inspire You

by Fitness Together

Do personal trainers think resolutions are worth making? What do they resolve to change in themselves? We asked three trainers how they seek continual self-improvement, which is always a priority even if you're not trying to lose weight.

“Every December I list three or four big-picture goals and map a plan to achieve them one by one over the course of the year. I like to include both business goals (like earn a training certification in a new method, or do a really challenging climb or race) and personal milestones (like learning a new language). I challenge myself to make these goals very pie in the sky. The first time I did that, I thought, ‘These are too hard to achieve,’ but then I achieved all of them and it was extremely gratifying. Dream big!”
– Sean B.

“I resolve every year to refocus on why I really became a personal trainer — to help people get and stay healthier and happier, not just physically change their appearance. As a trainer I find that recommitting to this resolution every year inspires me to be a real change agent for my clients. To do that, you have to really believe in the fact that you’re not just creating workout regimens for people. Gyms were originally known as ‘health clubs,’ and health is the larger goal for most clients, even if they come in to lose weight.”
– Chris S.

“I avoid making resolutions simply for the sake of it because that feels arbitrary to me. Instead, I set specific goals when I notice that I need to improve in a particular area. For example, at certain age milestones in life, the body naturally tends to lose muscle mass. I adjust my training regimen accordingly, so I can continue maintaining the physical abilities I want to have for the activities I enjoy, as well as the healthy weight where I feel best.”
– Karen L.

Learn more about Fitness Together Personal Trainers or find a Fitness Together studio today!…

It’s a Beautiful Day for a Strength Workout

by Fitness Together

As warmer temps invite you outside for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?

Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.
Stay on track this summer with the helpful tips in this Q&A.

Q. Why is it so important to include strength training (not just cardio) in a workout routine?

We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you benefits in addition to just doing “cardio”.
Understand that we're not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?

There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.

Full-body exercises/Compound Movements
Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.
Increase the number of repetitions/Decrease Rest time.
A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.
Intervals
Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!

Q. What are the benefits a hiring a trainer?

People get personal trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.

And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.

Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program. Just find a Fitness Together near you today and set an appointment.

Consult a doctor before beginning any new fitness program. …

How to Choose the Right Personal Trainer for You

by Fitness Together

This is a big decision! Choosing the best personal trainer for you is ...well, personal. To get the most from your one-on-one or small group personal training sessions and the program your trainer creates for you, it’s essential to know what to ask and how to decipher whether your trainer is a good fit for you before you commit to a program with him or her. Start with this guide to the three most important things to ask before embarking on a fitness path with a new personal trainer.

Certification
This is not so much about which certifications the trainer holds as it is about making sure they’re certified by a nationally recognized organization. You should ask to see their certificate and look for acronyms including any of the following:
NSCA – National Strength & Conditioning Association
ACSM – American College of Sports Medicine
NASM – National Academy of Sports Medicine
ACE – American Council on Exercise
ISSA – International Sports Sciences Association
Why you want a personal trainer
If your biggest reason for seeking out a trainer is to get the results you haven’t been able to achieve on your own, ask the trainer questions about how he or she will push you safely to improve your health and fitness condition.
Do you mainly need someone to hold you accountable? “This is one of the biggest reasons people go to personal trainers,” says Wes Greer, owner/operator of 2 Fitness Together locations. Ask the trainer about the most challenging experiences he or she has had with “slackers” or clients who lose their motivation, and listen for insight into how they handle difficult, emotionally charged situations.
Be brutally honest with yourself here. Picture how you’ll feel and act when challenged or outside your comfort zone, and think about the communication styles you respond to best in that sort of situation.
Some people like the in-your-face yelling and screaming style and find it motivating, while others thrive more on positive reinforcement or a trainer who’s just super energetic and excited that they’re there.
If you have a very negative idea of what exercise is all about that’s a very different perspective from someone coming in and saying, ‘I want you to kick my butt.’ A personal trainer needs to know when to be nurturing, when to be tough, when to listen — and mold his or her approach to the personality of each individual client.
Whether they have practical experience with your situation
Ask the trainer how they’ve helped other people with the same type of injury, health condition or other special situation you’re in. While training and certifications are important, experience with your situation will help your trainer better tailor your workout to meet your unique needs. For example, they may need to modify certain types of exercises to protect and strengthen a traumatized or vulnerable area of your body, or take a heart condition into account when structuring your cardio regimen.
It’s about the trainer’s practical knowledge. If you have a knee issue, make sure the trainer has the knowledge to help you protect that knee.
What kind of nutrition training does the trainer have?
Look for a trainer who’s received instruction from a credentialed nutritionist in strategies to help clients improve their eating habits.
Multiple studies show that including dietary change in a weight loss program can produce two to three times greater weight loss than programs focused on exercise alone. Bonus: the same studies also show that changes in one’s diet or exercise habits can help promote changes in the other, especially among women.
Look for a package deal that includes both fitness coaching and nutritional guidelines tailored specifically for you, and you’re far more likely to achieve your goals.

Need new motivation and better results? We specialize in developing GREAT trainers and matching them to your specific goals, preferences and priorities. Every Fitness Together trainer is nationally certified first, then completes our rigorous proprietary certification program that focuses on practical knowledge, client interaction and presence.

Every trainer also completes Nutrition Together training with a registered dietitian, and our personal training programs include a customized eating plan to help you maximize the benefit of your workout program. Ask us anytime about a free, no-obligation consultation and see the difference Fitness Together's one-on-one and small group personal training approach can make for you. Find a Fitness Together studio near you today!…

Creating Your New Years Resolution Recipe for Success

by Fitness Together

It’s that time of year again when many of us make New Year’s Resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success.

According to the dictionary, a “resolution” means both a firm decision and a firmness of purpose, or determination. The decision part of the resolution equation should be carefully planned out. Here are five tried and true tips for New Year’s resolution success that incorporate both decision and determination:

Set attainable goals. The biggest mistake people usually make in outlining their New Year’s resolutions is to set unattainable goals. Try to set achievable goals so that you ensure success. It’s important to understand that big changes come from a combination of many small changes over time. Instead of making a New Year’s resolution to lose 30 pounds (and you haven’t been at that goal weight since high school), why not set a goal to lose 5 pounds by Valentine’s Day?
Get support from a personal trainer. Change is always easier to accomplish when another person is cheering you on. Two heads are better than one when it comes to making decisions and the determination to complete your goals. Share your resolution verbally with someone you trust. Talk about your plans with another person and review them often, together. A verbal commitment can help people cement a firm decision in their mind.
Plan ahead and outline a schedule for getting you to your goal. Tracking your progress is extremely helpful for keeping you on target. It also allows your support person or trainer to help you more efficiently. And don’t forget to reward yourself with small gifts for succeeding with your weekly “mini-goals.”
Never strive for perfection. Everyone has a temporary blip where they fall off the horse occasionally, especially under times of duress. Lapses are an important part of the process of making successful permanent changes. Share these temporary setbacks with your trainer and it will ultimately help you to strengthen your resolve.
Visualize yourself after you’ve attained your goals. Visualization can be a strong motivational tool for many people, particularly when they “see” the positive rewards of making those behavioral changes.

Fitness Together offers one-on-one and small group personal training sessions with experienced personal trainers who will develop a program tailored to your needs and goals. An important part of the program is Nutrition Together, which provides nutritional advice to complement your workouts. Let Fitness Together and Nutrition Together help you create this year’s New Year’s Resolution Recipe for success. To find the Fitness Together studio nearest you, visit fitnesstogether.com. …

Creating Real Change: How to form positive habits and a NEW YOU!

by Fitness Together

Ever wonder why some people get great results from their workouts or their normal eating routine? What makes them different? How do they do it? Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly parents, feeding the teenagers each evening and many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot half way in the water, or half way to a commitment. Well, now’s the first of the year and time to make some positive changes in your lifestyle.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick 2 more! Before you know it you are on your way to a new you.

Ever wonder why some people get great results from their workouts or their normal eating routine? What makes them different? How do they do it? Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly parents, feeding the teenagers each evening and many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot half way in the water, or half way to a commitment. Well, now’s the first of the year and time to make some positive changes in your lifestyle.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick 2 more! Before you know it you are on your way to a new you.

I knew a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth. What did she do? She found a few charities that the staff could get behind and at every party they decided to donate $1 in that person’s name instead of buying and eating cake. At the end of the year they had over $1000 for charity and celebrated an end to eating cake!

It’s hard to change your diet overnight, but you can form 1 or 2 new habits every month and change your life. Try these eating healthier tips: ½ a sandwich instead of a whole at lunch. Swear off fried foods. No soda. One piece of fruit per day. Cut back or eliminate the alcoholic drinks.

Maybe you can’t workout every day, but an easy way to start is to find a buddy or co-worker and walk together at lunch. Then make sure you go out every day. If the weather’s bad – look for an indoor mall or other enclosed facility. After you’re in the habit of going 5 days a week, carve out some time each Saturday when you take a walk. Select a time of day (maybe first thing in the morning) when you don’t have conflicts or distractions and you know you can always get it done. Before you know it you’ll be out walking 6 days a week. Then, find that special time for walking on Sunday.

There are indeed things that you can control in life that will make you healthier and ultimately happier. Start with only 1-2 things that you can control and then go to work on them. You’ll soon see your world change! …

Flat Bellies: Tips That REALLY Work

by Dr. Janet Brill

Had a little too much comfort and joy this past holiday season? Maybe you’ve put on a few pounds around the middle? The summer bathing suit season is just around the corner, so now is the time to do what it takes to get rid of that holiday pooch once and for all!

Why do some of us gain weight around the middle and others not?

Where you tend to store body fat is related primarily to your genetic disposition. If you have an excessive amount of body fat, and heredity dictates storage around the middle, then unfortunately you will gain fat in the abdominal area. That said, many women notice abdominal weight gain when they go through menopause. This is because hormonal shifts can change the way the body breaks down and stores fat—hence a redistribution of body fat and the tendency for it to accumulate in the belly as women grow older. This tendency is particularly unhealthy, as excessive abdominal fat, especially the deep abdominal fat—called visceral fat—increases the risk for cardiovascular disease, diabetes, and certain cancers.

What really works to get rid of stubborn belly fat?

The good news in the battle of belly bulge is that there are three scientifically proven lifestyle changes you CAN make that when combined together are the best way to attack that fat around the middle and flatten your belly.

Three Tips for a Flat Stomach:

Eat a nutritious, calorie-controlled diet. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruits and vegetables, whole grains, lean protein, and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid, and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate.
Daily cardio exercise. Calorie-burning cardio exercise is one of the best ways to target stubborn belly fat. This is because stomach fat is more metabolically active and when you exercise, you target that area for fuel. What’s more, when you burn those calories up, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define.
Strength training. While you can’t “spot reduce” belly fat, you CAN strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as crunches. This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury.

You can achieve your health and fitness goals with the help of Fitness Together. To find the Fitness Together studio nearest you, visit fitnesstogether.com.…