Atlanta/Buckhead Personal Trainer News

Go Wild for Salmon!

2012-01-25T15:36:00.000-08:00

Everywhere you turn—magazines, websites, news shows—there are lists of “12 superfoods”, or “eat these 5 foods every day to lose weight”. While we here at Fitness Together North Buckhead do not always support the latest fads or diet crazes, some of these lists do include some great foods. One such food that appears on many of these lists is salmon. Perhaps if you have been following our nutrition blogs, you have seen it there, as well.

There are many great reasons to add salmon to your diet (and by diet we mean your daily food consumption, not whatever the latest celebrity trend is), or continue to include it in your weekly food planning. Due to sustainability and contamination concerns, we recommend wild salmon over farm-raised.

Besides the possible dangers of mercury and PCB (polychlorinated biphenyl) content in farm-raised varieties, wild salmon has up to three times higher levels of vitamin D.

Salmon is considered an excellent lean source of protein, with 6 grams of protein and only 3 grams of fat per ounce. Adding a variety of lean protein sources to your daily food consumption helps maintain healthy blood sugar, stabilizing energy and hunger levels to help you reach your fitness goals.

Most of the fats found in salmon are healthy Omega-3 fatty acids. By now most of you have heard the benefits of consuming sufficient levels of this healthy polyunsaturated fat. They include lower risk for heart disease, stroke, and possibly cancer, as well as helping to lower bad cholesterol (LDL). Due to these anti-inflammatory benefits, it may possibly help ease the symptoms of arthritis and asthma, as well.

The fish is a good source of the mineral selenium, which also helps with inflammation. All these anti-inflammatory benefits make salmon a great post-workout food, especially when paired with some colorful vegetables and whole grains to get the full complement of nutrients your muscles need to repair and refuel. Some of the other vitamins and minerals found in salmon include iron, zinc, calcium, vitamin E and a number of the B vitamins.

While fresh wild salmon may be out of some people’s weekly grocery budgets, you can get all the same benefits in canned salmon. At a lower price point, you can use salmon as an excellent alternative for tuna.

Katie Jensen, CSCS

NPTI Graduate

Fitness/Nutrition Coach

Nutrient Brief: Oatmeal

2012-01-16T09:53:00.000-08:00

Scientifically named Avena Sativa, the seeds of this plant are used to produce the edible oats that we commonly call oatmeal today. Oatmeal is one of the most popular breakfasts around the world. Originated from Europe, oats were first mainly used as feed for live stock.

The grains (oats) are divided into 2 categories:

Whole grains- Includes the endosperm (tissue or “fruit” of the grain), germ (reproductive part of the grain), and the bran (the hard outer layer of the grain).

Commonly used in Quaker Oats.

Refined grains- The germ and bran of the grain is sifted out. Very highly processed (i.e. bleached and enriched) and even processed into flour.

Of course, your goal is to eat whole grain oatmeal. In a single serving of raw oatmeal (serving size ½ cup) contains 125 calories (25 of those coming from fat), 5 grams of protein, and 4 grams of dietary fiber (much of which is soluble fiber that lowers LDL cholesterol).

It is one of the only grains that are high in protein. With the high amount of Carbohydrates (27 grams per serving) and being low on the Glycemic Index, it promotes slow digestion. This will help keep you fuller longer and will not give you a sugar rush, like many cereals do. What a great start to your morning!

I know that oatmeal can be very boring on its own, but there are so many ways you can spice it up to your liking. Try adding some fresh fruit or cinnamon! Although some companies sell instant oatmeal with flavor already added, it is best to add your own flavor because they tend to add a lot of unneeded sugar to their oatmeal. You can even take it as far as adding oatmeal to your protein shake. Lately I have made a blended “concoction” of low sugar chocolate protein powder, oatmeal, plain Greek yogurt, flax seed, a little peanut butter, and a banana to start my day off with. It is delicious!

written by Jena Campbell

NPTI graduate

Fitness/Nutrition Coach

FitnessTogether.com/NorthBuckhead

Client speaks about Fitness to her Corporation, IHG

2012-01-13T05:41:00.000-08:00

One of our wonderful clients, Tammy Rajaniemi, did a presentation about fitness to her division at Intercontinental Hotel Group. The meeting was set up like a morning talk show as she spoke to 120 people in an audience and hundreds more online and on the phone. Her segment was during Health and Fitness where she spoke about the Top 3 Tips for Gaining Strength in Sales.

We are very proud of her!

FT Client runs 50K Nature Trail Virginia Beach

2012-01-13T05:33:00.000-08:00

One of our wonderful client's and U.S. Navy Veteran, Jason Russell, finishes the Seashore Nature Trail 50K at Virginia Beach. He finished in 5 hours, 28 minutes, and 41 seconds. Great Job Jason!

Nutrient Brief: Black Tea

2012-01-09T11:22:00.000-08:00

There are four major types of teas.

-Green Tea
-Oolong Tea
-White Tea and

-Black Tea

All of these teas come from the same source, a variety of flowering plant also known as Camellia Sinensis. All the teas from this family have been shown to promote wellness and benefit your health. The only difference between the four varieties is the amount of time taken to cure the leaves and time to allow them to oxidize. Oxidation is the process in which the leaves darken in color as the chlorophyll breaks down.

The oxidation period is controlled with differing amounts of humidity and temperature. This process allows producers of tea to adjust the aroma, appearance and overall flavor of the tea. Black tea is capable to oxidize the longest and possesses unique qualities from the other varieties.

Besides the same antioxidant rich characteristics of Green tea, Black tea also includes:

-More caffeine, up to 100mg per serving. As compared to a cup of coffee at 150mgs. Caffeine aids in metabolic function and alertness.

- Concentrated flavors. Black tea has a flavor that last longer than it's counterparts. Unlike Green tea, it can be boiled at very high temperatures without turning bitter. The stability of the compressed leaves is so high that they were actually once used as currency in ancient Tibet and Siberia.

- Heart health. New studies are finding that regular consumption of Black tea can lower LDL cholesterol levels and may even help clean arterial walls.

- It's the most commonly available. If your only experience with tea is from a glass of Lipton with a few ice cubes then congratulations, your drinking over 40 different blends of Black tea (just don't add sugar). The manufacturers blend Black tea leaves in order to get the most commercial appeal.

Dennis Sluder, NPTI

Fitness Together North Buckhead

Fitness and Nutrition Coach

Client of the Month - January 2012 - Meredith Russell

2012-01-07T06:41:00.000-08:00

Why do you like Fitness Together?

There are so many things I like, it would be hard to just pick one reason. The biggest reason is probably the atmosphere. I love the personal attention and the camaraderie of the team. I love that you guys arrange activities outside of the normal gym time like the Run Like Hell 5k or the Get Back in The Game competition. Fitness Together has played a huge role in helping me meet my fitness/health goals by pushing me to go further than I thought I could...what's not to love about that?!

Tell us some of the results you have achieved:

In June of 2011, I made a decision to start living a healthier lifestyle. I had put on so much weight with my pregnancies and once I reached the same weight I was when I delivered my first child, I knew something had to give. I joined Fitness Together in July of 2011 and since I started my lifestyle changes, I have lost 70lbs and am still losing.

Of course, the scale is only one measurement-- some of the other results I have achieved include: an over 10% loss in body fat, I ran/walked my first 5k ever in October and recently ran an entire 5k...something I couldn't have even come close to doing 6 months ago.

Tell us about any hobbies you may have:

I love photography, reading and doing arts and crafts (knitting, graphic design, etc.).

What is your favorite exercise?

Boxing with Dennis! I'm also learning to love ball slams.

What city and state are you from?

I was born in Mississippi, but we moved to Atlanta when I was in kindergarten. After attending college in Philadelphia and then living in San Francisco for a few years, I moved back to Atlanta about 10 years ago, so I consider myself an Atlanta native.

Tell us about your children and/or pets:

My husband and I have two beautiful little girls--Stella who is 18 months and Reese who just turned 5. They are a large portion of the motivation for me to stick with this healthy lifestyle I started 6 months ago-- I want to be a good role model for them. We also have two dogs--a nine year old German shepherd mix, Cali, and an eight year old white German shepherd, The King (I'm a huge Elvis fan). The puppies don't get spoiled as much as they used to now that we have kids, but they are still pretty rotten!

What is your favorite “bad” food?

Pizza!! (with lots of cheese and pepperoni :) )

What is your profession? How Long?

I've been working in the technology field since college, first as a software developer and then moved into the Product Management/Product Marketing area about 5 years ago. I'm currently taking some time off so I can focus on getting fit.

What is your favorite movie?

It's hard to pick just one...Dead Poets Society would be up there along with old school classics like The Breakfast Club.

How did you discover Fitness Together?

A friend of mine had joined another FT in the past and recommended I consider FT. I looked to see which ones were close to me and after talking and meeting with Kelly, I knew that FT North Buckhead was a great fit for me!

What do you like about your 1:1 sessions?

I love the individual attention I get in a 1:1 session and how Dennis and Katie are constantly switching things up to keep it fun--even after 6 months of coming in, they are still interjecting new exercises. I also love that Dennis and Katie keep track of the rep count, so I don't have to and can just DO vs. try to DO and THINK :).

What do you like about PACK?

I love the energy of a PACK session--the camaraderie (& good natured ribbing) makes the sessions fly by, even when we are doing things like mountain climbers (my least favorite exercise right now ;) )

5 Reasons New Year's Resolutions Fail And What You Can Do To Make Them Work!

2012-01-04T03:52:00.001-08:00

5 Reasons New Year's Resolutions Fail And What You Can Do To Make Them Work!

Every year millions of Americans make the decision to have a New Year's resolution. Some of you may make the resolution to spend more time with your family, go to church more often, read more, relax more, etc. However, most of you will make the decision to lose weight.

Losing weight for the New Year is extremely popular and it's no wonder considering that 65% of the U.S. population is considered to be overweight and 30-35% is considered obese. Besides, you also want to look and feel better for the upcoming and spring and summer months. Getting started on a weight loss program is good for any reason, especially if you are overweight or obese. Unfortunately, the chances are you are going to attack your problem the wrong way and you may not be looking at the long-term reasons for losing weight. It has been shown that 93.8% of those who make New Year's resolutions to lose weight drop out by the end of January.

With this free report, you are going to learn what it takes to do it right! You are going to learn why you haven't been doing it right to begin with and what it takes to do it right.

So, here it is:

Reason 1: Lack of Knowledge and Inappropriate Technology
Because of expert marketing and feeding on your desires, you have been misled into believing that there is one single answer to help you lose weight. Everything from the Atkins Diet to the ThighMaster has been thrown at you in books, TV, magazines, and many other forms of media. Someone popular like a Hollywood actress or someone who is even deemed credible (like a medical doctor) generally endorses these products or programs. The endorsers will make the claim that they have found “the” solution to getting fit and/or losing weight. However, most of these products, diets, and programs are misleading and may even cause you harm.

Everything such as injuries from P90X, gaining more weight back after getting off the Atkins diet, and even death from taking weight loss pills has been reported. All of these products and programs have one common theme- LOSE WEIGHT FAST!

What I am about to tell you is just the simple facts of what it takes to lose weight and keep it off, safely and effectively for long-term results. Whether you are male or female, tall or short, or whatever, there are three components that you need to implement into your lifestyle to keep the fat off:

Resistance Training at least 3 Times a Week
Do Cardiovascular Exercise at least 3-5 Times a Week within a Target Heart Rate Zone (intensity needs to be high enough to get a benefit)
Eat in Balance, Moderation, and Variety Throughout the Day

Those 3 components are the only things that have been proven to work in scrutinized studies. Diets have proven to do more harm than good, because you gain the weight back with interest.

There are actual answers to how to eat right and exercise right, but you have to research them. I will also warn you to not go by what your buddy or family members are doing, no matter what results they are getting. Unless they are utilizing the 3 components above to help them lose weight, then don't try what they are trying.

Reason #2: Poor Planning for Lifestyle Modification

Now some of you may have the knowledge or have an idea of what to do, but you have no strategy. You may say you want to lose 10 or 20 lbs by April, however that is just a goal. What is your plan? Just like a successful business person incorporates a plan to succeed in a business, you have to do the same for your weight loss efforts. You can't just join a health club or weight loss center. You have to make short-term and long-term goals and take action. Most importantly, you have to set realistic expectations.

Here is a tip that can help you with your strategy.

Write Down Realistic and Measurable, Short-Term and Long-Term Goals and Determine How You Are Going To Accomplish Them - Write down how many days a week you are going to exercise and at what time. Schedule your exercise routines. Write down what you should have done by the end of one month, three months, six months, and twelve months. You may have to make changes to the plan and allow flexibility. That’s okay. What matters is that you have a plan.

I can get in more detail. There is a lot of information out there that can help you. Go to your local bookstore and look in the health and fitness section. To create an effective strategy, you may need to get with a professional. By using a knowledgeable health and fitness instructor, you can find all the answers and get a customized strategy to your weight loss efforts. Be sure to also read 6 Essential Qualifications That Makes A Personal Trainer A Professional. Professional trainers especially help with the next two reasons New Year's resolutions don't work.

Reason #3: Lost Motivation

Sure, you've been committed for a couple of weeks. You've joined the health club or weight loss center, but as soon as you feel too tired or it becomes inconvenient to your liking, you'll go right back into your old habits. Worst of all, if you don't see dramatic results you become discouraged and want to quit.

As I mentioned earlier, you have been misinformed. You must understand that most of these quick weight loss methods are not realistic long-term solutions. Consider the amount of time it took you to gain the weight. You don't just add 10 pounds of body fat in 10 days, so you're not going to lose body fat in that amount of time either.

Weight is nothing more than gravity pulling an object toward Earth. The truth is, weight loss is not what you are trying to achieve, but it's a decrease in body fat. So if you don't accept that it may take some time to build your metabolism to burn more fat and in turn you lose weight, you’re going to give up.

To stay motivated, here are a few tips:

Create a Plan.
Set Realistic Expections. Do your research on what your expectations should really be. WebMD.com is a good place to start.
Seek Support. Find people that are currently doing all the right things (resistance training, cardiovascular exercise, and eating right) and seek support from them.
Make it fun. Be careful here. Your exercise program should be fun, but don't rely on activities such as yoga, aerobic classes, hiking, tennis, and swimming to get you in shape alone. Those are activities you do after you lose weight and get fit. What you can do is add a variety of weight lifting and cardiovascular exercises. Do the basics first, then implement other activity.
Hire a Professional. Last and definitely not least, if you know that you are not going to make it on your own, then you better get a professional personal fitness trainer. Working with a professional who uses positive affirmations and creates a realistic strategy can keep you motivated.

Reason #4: No Accountability

When it comes to holding yourself accountable to exercise and eating right it is difficult. You are relying on yourself. You can't just say you are going to do it. Plus, you can tell yourself you can put it off another day. One day then leads to the next

If you are going to try to hold yourself accountable to your friends or family members, forget about it (in most cases). They may say something to you a couple of times, but then they will stop saying anything at all because they don't want to damage the relationship. Besides, if they are not doing what you are doing, then they are not effective role models. Seeking their support is fine, but having them hold you accountable won't work.

When it comes to holding yourself accountable to a regimented exercise program and meal plan, you will have to one or both of the following:

Write It Down - Studies have proven that writing down everything from what you eat to the exercises you do, can improve your ability to commit to the program. By writing down what you do, you will have a sense of accomplishment. It will also allow you to see what you have been doing, so that you can make changes. Just like writing notes for a class or writing notes at your place of business to remind you of things, writing down your eating and exercise habits cultivates habitual change.
Get a Coach - If all else fails, then you need a coach. Hire someone of which there is no emotional attachment and they will not be scared to say how it is. A study at John Hopkins University found that 93.8% of those who create New Year's resolutions drop out by the end of January. Another study at Virginia Polytechnic University demonstrated that those who had a coach increased their likelihood of success by 2200%. This was a controlled study where there were two large groups, one with a coach and the other without. It just makes plain, simple sense.

Warning! Beware of those who call themselves coaches and have no formal education to create safe and effective programs. Be even more careful of those programs that have cookie-cutter programs that have you do the same thing over and over again, without any form of continual attention. Their programs are cheap, but what value do they offer?

Reason #5: Fear of Failure

I had mentioned before that you may have an idea of what to do, but you are not doing it. You realize that eating a balance diet of lean proteins, fruits and vegetables, and drinking water is good for you. However, is that what you are doing?

Well known motivational speaker and behaviorist, Tony Robbins, mentions that there are two factors that drives our behavior. Those two drivers are: Gaining Pleasure and Avoiding Pain. I've coined this as the Pain/Pleasure Ratio. There are instances where we need to avoid pain and there are instances that we deserve the right to gain pleasure. Likewise, there are some things where pain is needed to gain future pleasure and instances where instant pleasure can lead to future pain.

What I have discovered in regards to one losing weight is that you usually are looking for instant results, or instant pleasure. Moreover, what I have found is that most programs or products that leads to quick gratification leads to more pain in the future. Let me give you an example that may at first seem a little left-field, but once I continue I think you will understand.

Think about a drug addict. Their goal in life is to seek instant gratification. They need to get that instant high or buzz. In time, their emotional, mental, and physical state begins to deteriorate. They will beg, borrow, and steal and will stop at nothing to get what they want. Now, think about this- Every time you go though a drive-thru, isn't it instant gratification that you seek? How about eating a candy bar from standing in the line at a grocery store?

Here is the spin that will help you understand better. Earlier, I mentioned the quick weight loss schemes such as taking a pill or drinking Slim Fast all day. These things will give you the instant gratification of losing weight quick. However, you inevitably get more pain in the long-run. You will gain the weight back, plus some. The funny part is, as you spent your time to get instant results, you are avoiding the pain.

You avoid the pain of showing up a health club to exercise. You avoid the pain of cooking your own food. Oddly, the pain to do these things leads to future pleasure. You look better, therefore, your confidence improves. You're able to enjoy things that are as mundane as playing with your kids or grandkids. People begin to make comments about your energy and your stamina. Overall, your health improves, because your cholesterol is down and your blood sugar is controlled. Ironically, fad diets and tricky programs will help you lose weight in a hurry. Yet the other benefits are not there. They don't get you healthy, you just lose weight and the results can be quite damaging.

Here you are again, overweight and unhappy. Even though you may know what to do, you avoid the pain for one reason and one reason alone- Fear of Failure! You're afraid that if you put all this time and energy into something, that you might fail. Sadly, if this is what you feel, then you might be right.

Henry Ford once said, "Whether you say you can or you can't, either way you are probably right." Think about everything that you said you couldn't do. Think of all the times you said, "if only I had done this 10 years ago." Well, it's not too late. It's never too late to get in shape.

There are other things in your life that required you to take risks. You bought a home, even though you knew you would have to keep it up or it could catch on fire. You've made other investments in your life that had risks, so invest into yourself. Besides, what is to fear in what has been proven to work?

My Last Words:
I appeal to you this, stop the Yoyo dieting, buying of exercise videos and contraptions you’re not going to use, and just start taking care of yourself the way your supposed to. Consider the amount of time you spend watching TV, going out to eat, and over-working. The facts are this: When you implement a lifestyle of healthy eating habits and weekly exercise, not only will you begin to lose weight (body fat), but you will keep it off. Best of all, you will feel more energetic, be healthier, decrease the likelihood of developing injuries and disease, be stronger, decrease stress, have muscle tone, improve vitality, think clearer, and on and on. Everything else I just mentioned are things that you cannot achieve with a fad diet, a pill, or contraption you bought from a TV infomercial.

Ultimately, you will achieve ultimate pleasure. Everything in your life will be sweeter and more enjoyable. What is to fear in that? You just have to get in the habit of incorporating healthy living as a lifestyle, not as an event. Sure, it takes time and effort, but so does everything else.

Contacting me:

If you’re interested in making a true change in your life for long-term results, then you can contact me the following ways:

e-mail: kellyhuggins@fitnesstogether.com

Call: 404.303.8305

http://www.ftnorthbuckhead.com/

5 Reasons New Year's Resolutions Fail And What You Can Do To Make Them Work!

2012-01-04T03:51:00.000-08:00

5 Reasons New Year's Resolutions Fail And What You Can Do To Make Them Work!

With this free report, you are going to learn what it takes to do it right! You are going to learn why you haven't been doing it right to begin with and what it takes to do it right.

So, here it is:

Resistance Training at least 3 Times a Week
Do Cardiovascular Exercise at least 3-5 Times a Week within a Target Heart Rate Zone (intensity needs to be high enough to get a benefit)
Eat in Balance, Moderation, and Variety Throughout the Day

Those 3 components are the only things that have been proven to work in scrutinized studies. Diets have proven to do more harm than good, because you gain the weight back with interest.

Reason #2: Poor Planning for Lifestyle Modification

Here is a tip that can help you with your strategy.

Write Down Realistic and Measurable, Short-Term and Long-Term Goals and Determine How You Are Going To Accomplish Them - Write down how many days a week you are going to exercise and at what time. Schedule your exercise routines. Write down what you should have done by the end of one month, three months, six months, and twelve months. You may have to make changes to the plan and allow flexibility. That’s okay. What matters is that you have a plan.

Reason #3: Lost Motivation

To stay motivated, here are a few tips:

Create a Plan.
Set Realistic Expections. Do your research on what your expectations should really be. WebMD.com is a good place to start.
Seek Support. Find people that are currently doing all the right things (resistance training, cardiovascular exercise, and eating right) and seek support from them.
Make it fun. Be careful here. Your exercise program should be fun, but don't rely on activities such as yoga, aerobic classes, hiking, tennis, and swimming to get you in shape alone. Those are activities you do after you lose weight and get fit. What you can do is add a variety of weight lifting and cardiovascular exercises. Do the basics first, then implement other activity.
Hire a Professional. Last and definitely not least, if you know that you are not going to make it on your own, then you better get a professional personal fitness trainer. Working with a professional who uses positive affirmations and creates a realistic strategy can keep you motivated.

Reason #4: No Accountability

When it comes to holding yourself accountable to a regimented exercise program and meal plan, you will have to one or both of the following:

Write It Down - Studies have proven that writing down everything from what you eat to the exercises you do, can improve your ability to commit to the program. By writing down what you do, you will have a sense of accomplishment. It will also allow you to see what you have been doing, so that you can make changes. Just like writing notes for a class or writing notes at your place of business to remind you of things, writing down your eating and exercise habits cultivates habitual change.
Get a Coach - If all else fails, then you need a coach. Hire someone of which there is no emotional attachment and they will not be scared to say how it is. A study at John Hopkins University found that 93.8% of those who create New Year's resolutions drop out by the end of January. Another study at Virginia Polytechnic University demonstrated that those who had a coach increased their likelihood of success by 2200%. This was a controlled study where there were two large groups, one with a coach and the other without. It just makes plain, simple sense.

Reason #5: Fear of Failure

Contacting me:

If you’re interested in making a true change in your life for long-term results, then you can contact me the following ways:

e-mail: kellyhuggins@fitnesstogether.com

Call: 404.303.8305

http://www.ftnorthbuckhead.com/

Weight loss Resolution vs. Weight loss Solution

2012-01-04T03:28:00.000-08:00

As you already know, you are expected to have a New Year's resolution and it is just as likely to come true as a birthday wish. Next to smoking, the resolution to lose weight is most common. To be honest with you, I have no problem if you have a resolution to lose weight. However, my concern is that the approach that you may have is all wrong. What you seek is a solution. Know that the difference between a resolution and a solution is a resolution is 'what you want to do' (i.e. lose weight) and a solution is 'how you're going to do it' (i.e. diet and exercise).

Here's some things you should ask yourself before starting any weight loss program:

Are they promising quick results? There are always gimmicks and "quick-fix" weight loss plans that are promising fast results. Any time you see "lose 10 pounds in just 10 days" or something like that, run far, far away from it. Sure, you may lose weight, but in the end you will gain it all back (you know you will) and in the process you are going to damage your hormone balance and muscle tissue. Even though you lose weight, your body fat stays the same.

Is the Solution being provided one-dimensional? As with most cases, the solution they provide may help you "lose weight", however, the solution they provide is a misconception. Most of what is being presented to you out in the marketplace is going to represent themselves as being the only solution, yet in the fine print you will always see the disclaimers that tell the bigger story. What do you usually see in the disclaimer- FOR BEST RESULTS DO IN CONJUNCTION WITH EXERCISE PROGRAM. RESULTS NOT TYPICAL.

Is it Really Only about Weight? Answer this this question by asking this one... Are you wanting to lose weight, or are wanting to gain something too? Maybe it's to gain health or fitness (or both). Being in the health and fitness game as long as I have, I have known far more happier people who have something to gain. That seems to be true in all aspects of life. Chances are if you have something to gain, the solution you choose is going to bear more fruit and you will actually maintain the goal, whatever it may be.

Will it help you get fit too? You know that weight loss alone is not going to improve muscle tone, improve strength, improve bone mass, decrease blood pressure, improve vitality, etc. There are a lot of things going on at a subcellular level that have to change. These changes do not occur over night. It takes months and even years. You must incorporate a long-term plan that incorporates the synergy of resistance training (not just weights), supportive nutrition, cardiovascular exercise, flexibility, rest. etc.

Understandably, you may not know where to start.
If you really want to transform your body (your life), then you can read my free report 5 Reasons New Year's Resolutions Fail and What You Can Do to Make them Work5 Reasons New Year's Resolutions Fail and What you Can do to Make them Work! Just click on the link.

Nutrient Brief: Lucky Black Eyed Peas

2011-12-30T05:25:00.000-08:00

Also known as cowpeas, black-eyed peas have become an integral part of many southerners’ New Year’s Day meals. Supposedly, they bring prosperity in the upcoming year, these aptly named legumes bring more than just that to a well-balanced diet. Related article by Sheridan Alexander at About.com.

As many vegetarians probably know, these little guys are a great source of protein (5 grams per cup), starchy carbohydrates (~30 grams), and fiber (8 grams per cup), but they also contain the following nutrients (all nutrition facts based on 1 cup of cooked black eyed peas):

Folate (209 mcg)—Consumption is especially important for pregnant women (pregnant women need 400 mcg per day) preventing neural tube defects, also has a role in regulation blood homocysteine levels (linked to cardiovascular disease). .

Calcium (211 mg)—Plays a role in metabolic functions of the body, bone formation and maintenance, as well as a role in the contraction of muscles (adults need 1,000 mg per day).

Enjoy a bowl today!! (just make sure they are not cooked in pork fat…)

written by:

Katie Jensen, CSCS
Psychology, B.S.
NPTI Graduate

Stress-proof the holidays (from AJC/accessAtlanta)

2011-12-15T07:54:00.000-08:00

Stress-proof the holidays

By Carly Felton

For the AJC

The holidays are a time of cheer and celebration, of good spirits and familial camaraderie. However, the holiday hype can get to be too much, leading to pressure and stress, loneliness and depression. For many, the greatest challenge during this season is staying balanced.

According to Kathleen Hall, founder and CEO of the Stress Institute, “Stress is inextricably woven into the holiday celebration.”

For some it may be financial strain, the desire to give what others want, despite credit card debt and job loss. For others it may be familial discord and the pressure to include estranged in-laws and parents who don’t get along. Still more may be overwhelmed by travel plans, overcrowded airports and unhealthy food options along the way. And then there are those who have lost close family members or whose relationships are troubled and experience a deep loneliness.

But there are ways to cope.

“It’s important to assess what your particular sources of holiday stress may be,” said Gillian Green, who holds a Ph.D. in clinical psychology. “[Then] try to figure out what you can do to reduce the stressfulness of these sources.

“This may mean working on your approach to these sources — for example, reminding yourself that your child’s success in life does not depend on his getting a particular gift, even if he thinks it does — or changing what activities you engage in and how you engage in them.”

Heather Dickens, 28, an Atlanta art director, said she always feels pressured to find the perfect present for everyone on her list, so she plans ahead: making gift lists in advance, setting aside money as early as October and shopping online.

According to Hall, she’s doing the right thing. The best way to begin the holiday season is by making lists, she says, as the brain can be overwhelmed by too much information. She recommends taking advantage of smart phone applications and functions to store gift lists, grocery lists, recipes and more. This will cut down on multiple trips to the store.

Americans routinely overspend during the holidays. To avoid financial strain, Hall suggests creating a budget that includes food, gifts, travel, party clothes and decorations, and then sticking to it. Green agrees, noting that adults may decide to put a price cap on gifts throughout the family so no one feels cheated.

“I’m usually financially prepared, but family definitely stresses me out,” Dickens said. “Something about having everyone staying under one roof gets very hectic and I start to miss my much-valued alone time.”

Compounding the issue, Dickens and her husband make the rounds during the holidays, visiting three sets of parents, one of which requires a 13-hour car ride to Pennsylvania.

To make scheduling the visits easier, Hall suggests creating a family e-mail list. That way, family members can compare schedules and find out what they need to bring when visiting, such as pillows and blankets. Travelers should always bring their favorite music, movie, blanket or anything that comforts them anyway.

“Memorize stress-reduction techniques and teach them to others,” Hall said. “Keep a meditation app or affirmation app on your smart phone.”

Other stress-busting tips included exercise, such as walking up and down the airport concourse and stretching, packing healthy snacks like fruits and raw vegetables, and limiting alcohol and high-fat, sugary foods.

To avoid loneliness and depression, reach out to old friends, neighbors and relatives.

“We are less depressed when we are around those we love,” Hall said. Trying something new, such as a different way to decorate or a unique food, can help, too.

Another way to combat holiday depression is volunteering. Hall calls it “an instant pick-me-up.” Research shows that meeting like-minded people while helping those in need can improve your health.

“No matter the source of stress, managing holiday stressors is made easier by doing those things which generally support your body’s ability to regulate itself,” Green said. “The holidays are usually stressful, but each year we learn to take steps to manage it,” Dickens said.

Kathleen Hall, founder and CEO of the Stress Institute in Atlanta, shares tips for coping with holiday stress:

Write it down. Make lists for everything from gifts to groceries.
Budget. Create a budget and stick to it.
Be prepared. Pack an extra change of clothes when traveling and check in before you get to the airport.
Eat right. Make wise food choices, including omega-3s, vitamin B and spicy foods.
Practice traditions. Enjoy old rituals but make an attempt to start new ones as well.
Keep moving. Walk or do yoga to produce endorphins, the calming hormones.
Get a “helper’s high.” Volunteer in your community.
Use moderation. Maintain a majority of fruits and vegetables in your diet but don’t skip foods that make you happy.
Limit alcohol. Drink sparkling water with lime to create a sense of fullness.
Surrender. Reacting to every obstacle will raise your blood pressure. Instead, surrender to holiday travel as a classroom and learn.

For more information, visit www.stressinstitute.com.

Nutrient Brief: Craving Cruciferous Vegetables

2011-12-05T14:37:00.000-08:00

Cruciferous vegetables are unique in that they contain organosulfur compounds, which are excellent anti-cancer fighters. When you dissect the word organosulfur, you may quickly figure out what the vegetables are because of the odor they give off. Of course, this is one of the reasons that they can be unpopular.

As unpopular as they can be, eating these vegetables are loaded in other anti-cancer properties such as vitamin C and fiber. Some, like broccoli, exceeds the RDA of vitamin C as much as 5 times. The fiber is great for your digestive health and there is also soluble fiber which is good for the cardiovascular system. Most are also abundant in selenium, which works well with vitamin E. The really dark green ones (like Kale and Collard Greens) are high in vitamin K, which is one of the reasons they have that dark green color. Vitamin K is essential for blood clotting. For you cardiac rehab folks out there, you probably had to cut out these foods for a while due to vitamin K's blood clotting properties.

Here is a quick list of some cruciferous veggies:

Collard Greens Kale Wasabi
MustardGreens Brussels Sprouts Bok Choy
Romaine Oriental Cabbage   Daikon
Broccoli Arugula   Turnips
Cabbage Watercress Radish
Rutabaga

These wonderful vegetables often times get a bad rap because of their taste. One time, broccoli farmers brought tons of broccoli to the door step (figuratively speaking) of one of our past President's- George Bush, Sr., due to making comments on how he didn't like broccoli. However, you can use spices, pepper, juice, and, if you absolutely have to, low-fat cheese or butter. By all means, if you like them plain, eat'em up!

written by:
Kelly Huggins

Here is a great Roasted Brussels Sprouts recipe to try this Holiday Season:

Client of the Month - December 2011 - Eric Wilensky

2011-12-05T04:36:00.000-08:00

Why do you like Fitness Together?

I like fitness together because it provides accountability to my workout regimen and it provides great environment to work out in because trainers keep it fun lively and exciting.

Tell us some of the results you have achieved:
I've gone from leading a sedentary lifestyle, exercising infrequently to achieving a more even and consistent workout regimen. Not to mention, I look and feel better!

Do you do PACK training? Why do you like it?

I do PACK training and I enjoy it because of the camaraderie found within the classes as well as the concise and focused out work out routines.

Why do you like 1 on 1 training?

I like one on one training because it maximizes the time you have to achieve the best results. You are able to diversify your workout, maintain intensity and focus on form better than working out alone.

What city and state are you from?

Columbus, Georgia

Tell us about any hobbies you may have:

I enjoy camping and backpacking

Tell us about your children and/or pets:

Two children, Jaron who is 3 and Tyler who is 1

Who is your significant other?
Ilana Wilensky

What is your favorite exercise?

My favorite exercise is a combination bench press and crunch.

What is your favorite healthy food?

My favorite healthy food is Brussels sprouts.

What is your favorite "bad" food?

Fried Chicken

What is your profession?
I have been attorney practicing in the commercial real estate field for approximately 10 years.

What is your favorite movie?

My favorite movie is the Hunt for red October

How did you discover Fitness Together?

Through my wife.

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Fitness Together Weight Loss success stories

2011-12-04T17:01:00.000-08:00

"I had hit a significant plateau for six months after losing the initial 40 lbs on my own. The personal trainers at Fitness Together helped brake that plateau and it really started coming off quickly! I am down 16 dress sizes. I am most proud to carry my "before" pictures (I never am without them) to encourage others and show people it can be done."

Steve Ashby

This has been a life changing process for me. I dropped 60 pounds of body fat. My body fat percentage has dropped from 30% to 13.5%. I have well reached my goal and even exceeded it.

Anyone considering losing weight should really see these guys. Along with the owner, Kelly Huggins, I have been trained by the entire staff. They push me, where I might have already stopped. For them, it's not just about the weight lifting, but they help you develop a cardiovascular plan and provide you with the information you need to make wise food choices.

The Fitness Together staff empowers you with knowledge and inspiration. Looking around I saw the other options. This option was the best for me, because it works. It will be the best thing you have ever done for yourself too.

"I thought I knew how to eat healthy and exercise but my body weight certainly was not reflecting this. I knew I needed help but wasn’t sure where to turn until I saw the postcard from Fitness Together in the mail box. I called to see if they could help me and I had an appointment the next day. With a goal weight loss of 50 lbs I decided to do everything they told me to do because if I didn’t lose the weight then I could say “This program doesn’t work”. But much to my surprise, it did work and I lost 70 lbs in 7 months. My trainers motivated me to the point of actually being excited about working out. Not only did they teach me how to lift weights but they also taught me how to eat right. I wrote in my food journal every morsel I put into my mouth and without criticism they kept me on the right path of a healthy lifestyle. They took the guess work out of it.

That was 2 years ago and yes…I have kept the weight off. I continue to train at Fitness Together because I enjoy the workouts and the people that work there. They not only help to keep me motivated but the knowledge I’ve gained from the trainers at Fitness Together is invaluable and will stay with me for the rest of my life."

“At first, I didn’t expect to reach certain goals. Surprisingly, you (Kelly) told me I could go further. Now, I have exceeded many goals and know that any future goals are attainable. Besides physical changes, my headaches are under control, I sleep better, and I feel much stronger. So far, I have lost more than 5 inches off my waist and hips. Overall, I have lost more than 17 inches and have lost 35 pounds of fat. It has taken me awhile, but much of what I have learned at Fitness Together has moved from being "something that I had to do," to something that has become part of my lifestyle. I appreciate the positive one-on-one support and motivation I received.”

SuperFood: Cranberries

2011-11-22T06:02:00.000-08:00

Cranberries are a bonafide superfood as the cranberry is one of the top foods scientifically proven to have health benefits. Cranberries are an excellent source of vitamin C, containing 20% of daily value in one cup. They also contain fiber and potent disease-fighting antioxidants, which can protect cells from free radicals-- unstable molecules that damage cells. Cranberries also contain bacteria-blocking compounds (tannins and anthocyonins in particular) that help acidify the urine and prevent E. coli-- the bacteria that causes infections-- from adhering to the urinary tract and bladder cells preventing urinary tract infections!

Nutrient Brief: Holiday Sweet Potatoes

2011-11-17T15:26:00.000-08:00

Alright ladies and gents, it is about that time of year where we all sit around a table with bountiful dishes of food that every one elected to cook. Then we load up our plate, which we end up only eating half of because our eyes are SO much bigger than our stomachs. Have you ever taken a second to think about what you are eating and what benefits you could possible get out of substituting one of your favorite Thanksgiving dishes for, perhaps, a more nutritional dish?

Sweet potatoes, for example, are a great addition to add to your Thanksgiving feast. They are a great source of Flavonoids (The pigment in plants and is also an antioxidant). Beta-carotene (at average 8509 mcg per sweet potato) and Vitamin A (14187 IU per sweet potato) are two of the most common flavonoids found in sweet potatoes. Beta-carotene, after being ingested, is converted in the body into Vitamin A.

Vitamin A is not only a great antioxidant, but it also helps maintain healthy mucus membranes and skin. It is also essential in eye health. Flavonoids in general have been found to help prevent lung and oral cavity cancers. The tubers (root and steam of the plant) are packed full of Pyridoxine (Vitamin B-6) (.209mg), Pantothenic Acid (Vitamin B5) (80mg) and Thiamin (Vitamin B-1) (.078mg), Riboflavin (.061mg), and Niacin (.557mg). These are essential in the metabolic process.

Here are some other interesting facts to know about sweet potatoes: with most other plants we have to eat the skin truly gain the entire antioxidant levels that the plant provides, but with sweet potatoes, the fleshy part of the tubers, you can receive the same amount without having to eat the skin. For all those of you who partake in dangerous activities or things your body is past its prime to do, sweet potatoes have shown to be effect as an anti-inflammatory!

Anthocyanin and other color-related pigments that are found the tuber has shown to decrease inflammation. Also, Sweet potatoes contain Fibrinogen (a key glycoprotein) which helps in the process of blood clotting.

There so many different ways in which you can incorporate sweet potatoes into your Thanksgiving feast. You can use then in a pie, a casserole, and you can even just eat them steamed. So, if a sweet potato pecan pie or a yummy sweet potato casserole sounds like something you would enjoy eating then step outside of the box and go for it!

written by:

Jena Campbell

National Personal Training Institute

Fitness/Nutrition Coach

References: www.nutrition-and-you.com

www.whfoods.org

Quick Holiday Eating Tips

2011-11-09T08:01:00.000-08:00

It is said that you can gain as much as 10 pounds over the holiday seasoon. That figure may be more exaggerated than the reality, however, many people I have encountered over the years report gaining as much as 5-7 pounds over the holidays. Most likely though, you would gain about 1-2 pounds that would actually stick.

In order to fight over-eating this holiday season, you must be proactive. Here are few tips to help you get past the holiday gluttony:

Drink a Glass of Water before Eating - You're still going to eat high calorie foods, so you can limit the amount that you eat by drinking some water before your meal.

Eat From the Veggie Tray - A lot of times, you have food that is prepared to snack on before your meal. Eat from the veggie tray. Don't be concerned about dipping it either. It's a heck of a lot better than eating the stuffed mushrooms or eating the cheese balls.

Eat Your Breakfast - You're supposed to eat breakfast anyway. However, you still wait because of the amount of food that will be available later. Eat your breakfast and you will not gorge yourself at your holiday meal. Study after study shows that breakfast eaters always consume less calories than non-breakfast eaters.

Stay in the Habit of Exercise (or get in the habit) - If you are exercising, you can still get up and do some activity. Sometimes you eat because you are bored. Go for a walk, throw the football around with your kids (or grandkids), do anything that is active and safe. It will keep your mind away from food. As they say, "out of sight, out of mind."

Eat Small Amounts - Pick foods you really like, but don't get huge quantities. Get plenty of lean turkey, surround your plate with some veggies, then place small quantities of sweet potato casserole, broccoli casserole, bread and butter, etc. (don't mean to make you hungry.) Only get a small amount of dessert as well.

written by

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together Fitness/Nutrition Coach

Holiday Fitness is Challenging, but not a Barrier!

2011-11-09T07:58:00.000-08:00

If you're already into fitness, or just getting started, the holiday season poses its challenges. Not only are you confronted with sweet treats on a weekly (if not daily basis), you're schedule becomes more hectic as you try to schedule trips, tend to relatives, buy gifts, etc. Though holiday fitness is challenging, it is only a barrier if you allow it to be.

Tips if you're already in a fitness program:

Don't quit: Let's face it, there is a lot going on during the holidays that can throw you off track. However, that does not mean you have to quit altogether. If you miss a workout one day, reschedule it. If the boss throws in a last minute meeting during the time you were going to go workout, make-up for it by coming in at a different time and/or another day. When you're used to getting three sessions in, don't throw in the towel if you are only able to get two in this week. As a matter of fact, you should adapt and overcome. Just reschedule for a different day. Do a make up day. There is no reason to put your health and fitness goals on hold because it's the holidays. If anything, you should have an extra day or two off from work that will allow you to make up the days you missed or add an extra day.

Remember why you're doing it: What matters is that you keep moving forward. Getting fit and losing weight are lifetime goals. Remember that one of the reasons you exercise is to also "beat up" some stress. This is especially true during the holidays.

Consistency. If you have an "all or nothing" attitude, be very careful as you may be setting yourself up for failure. Keep doing what you know you need to do and don't let anyone stand in your way.

Tips if you're not in a fitness program:

Procrastinate no more: Starting a program in December can be just as good as January. You may find that it can be a great month to get started if you have a few days off. You know as well as I do, you are just as likely to push it off in December as you would March. There is always a reason not to do something, you need to focus on why you should (such as health, avoid weight gain during the holidays, etc.).

Start your search: If you're not going to start in December and you really want to get going, then you need to at least prepare yourself. Look into what you're going to do and where. Be sure it's not a quick-fix/gimmick program, but something that will work long-term (of courseFitness Together).

Set a date: At least schedule when you're going to get started and stick to it. Setting a goal to get started is more important than the goal itself. Obviously, if you don't get started, you'll never reach the goal, albeit weight loss, decreased blood pressure, etc.

Have a great Holiday Season and Stay Motivated!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

The Insulin Effect of Fitness! (National Diabetes Month)

2011-11-07T03:55:00.001-08:00

Besides Veterans Day and Thanksgiving, November is also known as National Diabetes Month. Though there are two types of diabetes, this article focuses on Type II diabetes. If you have it you're feeling the effects of decreased quality of life. This is quite unfortunate, as it is probably the most preventable of diseases along with heart disease. Interestingly, Type II diabetes correlates closely with heart disease.

In a world of traditional Western medicine, the medical and pharmaceutical companies are constantly on a search to find drugs to treat Type II diabetes. Interestingly, there are ways to reverse the effects of diabetes without using pills.

Before I go any further, I feel compelled to tell you that if you think you have diabetes (or have been diagnosed), you need to see a medical professional regularly. Preferably, you would see an endocrinologist. Any way you look at it, you will most likely need medication (like glucophage, metfomin etc.). Also, I need to remind you of the role of insulin in the body, which is to allow blood sugar to be extracted into the muscle.

To truly beat diabetes, you must eat right and get physical. As always you need to incorporate the synergistic effect of resistance training (weight lifting), cardiovascular exercise, and supportive nutrition if you want to beat diabetes (related article). Every endocrinologist I have known concurs. Here is the first reason why:

The Insulin Effect of Exercise- When you exercise (with weights and with cardiovascular training), your muscles do a very unique thing. It starts to extract blood sugar without the use of insulin. More interestingly, the body will begin to release glucose (blood sugar) from the liver to balance things out. (That's a really good thing .) Even better, when you lift weights and increase your muscle tone, your muscle will extract more blood sugar even at rest.

Studies show, that many Type II diabetics are able to decrease the amount of diabetic medication as a result of exercise (at some point you usually have to). This is because you become less insulin resistant. You may even begin to experience fatigue because the medication is greater than the resistance of insulin, thereby bringing your blood sugar too low. Most doctors recognize this right away and are often thrilled that their patients are making better choices and become healthier. Think about the money you'll save medications.

There are even some reports that when caught early, diabetes can solely be treated with exercise and eating right. This can prevent you from taking med's and can possibly create physical changes (hormonal shifts) in the body that makes your insulin regulation normal again. Don't forget that when you do the right things you will also lose the "extra" body fat which contributes to developing Type II diabetes. However, it should be noted that being overweight is not the sole cause of Type II diabetes. Conversely, it highly correlates to Type II diabetes because the same lifestyle choices lead to the same symptoms and illnesses. It is for this reason that weight loss alone is not enough.

If you or someone you know has diabetes, this is the time to take back control of your body and improve your quality of life. Make every effort you can to fight the disease instead of letting it defeat you. A long-term, comprehensive fitness and nutrition program is what you need. If you don't know where to start, seeking the help of a professional fitness coach (at Fitness Together of course) is a good idea! Your fitness and nutrition program has to evolve and be more progressive. Quick weight loss gimmicks do not work long term.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach

Nutrient Brief: Crazy for Cranberries

2011-11-06T15:49:00.001-08:00

Crazy for Cranberries

As the year continues to fly on by, one of the benefits of the changing seasons is the emergence of new fresh fruit gathered from the land. Cranberries are mostly harvested from September through October, so there is a reason why they are such a staple in many fall/winter holiday recipes. Like most fruits, cranberries pack a major nutritional punch without adding a significant amount of calories to your daily intake. Here are some of the great benefits of adding this tart fruit to your dietary arsenal:

One cup whole, raw cranberries contains less than 50 calories, has approximately 4 grams of fiber and about 20% of your recommended vitamin C intake.They contain proanthocyanidins (PAC’s) which have been proven to thwart bacteria from adhering to the urinary tract (preventing infections), and more recently been studied in relation to these anti-adhesion properties in other areas of the gastro-intestinal tract as a preventative measure for some common maladies including ulcers and gum disease.
Full of powerful antioxidants that help protect against free radical damage, thereby reducing the risk of many common cancers.
Also shown to help reduce low-density lipoproteins (LDL’s) which are a major cause of atherosclerosis, so cranberries are heart-healthy, as well.

While fresh is generally best, cranberries are available year round dried, sauced and juiced. As with any processed fruit, try to avoid added sugars and go with unsweetened versions if possible.

Katie Jensen, CSCS
Psychology, B.S.
Fitness and Nutrition Coach

Learn about Nutrition Together program. Our clients rave about it!

FREE REPORT: 7 Steps to Control Emotional Eating

2011-10-27T05:05:00.000-07:00

Why do you reach for the bag of chips?

Or, how about the carton of ice cream or cookies?

When you start, you just seem to stop! Next thing you know, you feel awful, yet you did it to make you feel better. What gives? (Your health and your waistline).

Emotional eating is real, however, it is based in physicality and habits. To break the cycle, it's no different than any other addiction. You have to identify the triggers, be proactive, and take baby steps!

Download this FREE report! Whether you're trying to lose weight or not, you can learn something from it!

SPECIAL OFFER worth $249.00 at the end of the report. Of course, even if your not able to use our services the report is still valuble to read!

Download Here

written by Kelly Huggins, Exercise Science, B.S.

Celebrating Halloween Running like Hell!

2011-10-25T06:56:00.000-07:00

October 22nd, 2011

The Fitness Together North Buckhead gang and friends had a great run at the Run Like Hell 5K benefiting the Historic Oakland Cemetery!

On a very cool, crispy morning, we met at Fitness Together North Buckhead and headed over to historic Oakland Cemetery in downtown Atlanta, where the legendary Margaret Mitchell is buried. You may not be a fan of running through a cemetery, however, Oakland Cemetery is getting very creative in drawing revenue for the site (see article in Wall Street Journal) and it's a lot of fun.

I was thinking, "is this disturbing the dead?" Yet, if you think about it, doing a 5K in Oakland Cemetery pays great tribute to the dead. It shows we can demonstrate the joy of living, even in a cemetery. As I learned from a friend and paton, Genaro Rionda, in Mexico you have the Day of the Dead. This holiday has no affiliation to the American Halloween. As a matter of fact, instead of viewing the dead as evil-doers such as monsters, zombies, and ghosts, the Day of the Dead honors the dead. Rather than go Trick or Treating (read my recent article on Trick or Treating), they bring gifts to those who once lived and celebrate with joyful parties.

You may find that bringing gifts to the dead is silly. Maybe so, but we can find something silly in all holidays, domestic and foreign. We can choose to view the good and best things of any holiday. In my view, going to a cemetery to meet with friends and benefit the cemetery is a great way to celebrate Halloween or possibly any holiday. It's also something that doesn't involve ingesting nasty candy and treats that make us fat and unhealthy. The contributions will keep Oakland Cemetery beautiful. Of which, by the way, it is!

If you haven't visited Oakland Cemetery for the 5K, then just go visit. It is very interesting and they do tours as well!

written by

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together Fitness/Nutrition Coach

writer, Examiner - Weight Loss and Fitness Myths

find other articles of Kelly's and other news at the Word Press Blog, Google Blog, and FTGA Fanpage.

Follow him at Twitter and Facebook

Understanding Progressive Overload

2011-10-24T07:41:00.001-07:00

Progressive Overload- Progressive Overload is the concept that if you want to progress, you have to overload the muscles.It’s not just about the calories used, it is about what happens in the muscle at a microcellular level. In order for muscle adaptation to take place for sub-cellular change, the muscles have to be stressed. Once your muscles adapt to certain stimuli, you have to change up what you’re doing (i.e. increase the weight, increase the incline on treadmill). You can’t just keep doing the same thing over and over again, expecting to get better results. Understandably, your limits can only go so far (there is such thing as overtraining too). This is not only true with muscles, but with bone too. If you want to increase bone density, you have to stress the bones just hard enough to have physiological change as well (readWolff’s Law). It’s because of the stresses that the cells in your body become stronger and more efficient. ~KHuggins

What is a Gimmick?

2011-10-21T04:26:00.000-07:00

GIMMICK DEFINED- A trick or device intended to attract attention for publicity or business.

In weight loss and fitness marketing you often see gimmicks in the form of a weight loss product such as a pill, liquid, or exercise contraption.

You see things like, 90 DAYS TO A NEW YOU, 6 PACK ABS IN 6 MINUTES, LOSE 30 POUNDS IN 30 DAYS. DON'T BUY INTO FITNESS GIMMICKS! Keep in mind fitness professionals even get caught into gimmicks themselves, often times for the name of profit without realizing it. Even still, they will defend it as a "kick start".

THE RESULTS OF GIMMICKS DO NOT LAST! If you want to achieve health, weight loss, and fitness success, you must think long-term, goal oriented programs that use what is already available in the marketplace. MLM Products, late night infomercial programs, and do-dads in the long run will only disappoint and fail you.

In true fitness success,
Kelly Huggins

DO NOT go to Grocery Store Hungry

2011-10-20T07:29:00.000-07:00

DO NOT go to the grocery store hungry: When you’re hungry, youcan become a beast ready to eat anything on site. This leads to impulse buys of your favorite junk foods such as candy bars, chips, and ice cream. You crave these things to get your blood sugar up quickly. By eating a healthy snack before you go, you significantlydecrease the impulse buy. (Ever notice they always put candy at the checkout counter?)

Success in Fitness is not Determined by Perfection

2011-10-18T05:17:00.000-07:00

Perfection can be defined as something entirely without any flaws, defects, or shortcomings. Oddly, many try to be perfect and when they fail to be perfect, they quit trying to be successful.

When you think of the many great leaders in this world such as Abraham Lincoln, Benjamin Franklin, Albert Einstein, and Mother Teresa, based upon what we know about them on the surface, you may think they are perfect in their actions in how they lived. Yet, when you dig deeper into their lives, you find a lot of imperfection.

Did you know Abe Lincoln suffered with major bouts of depression? He was a great leader and communicator, yet on many occasions he lashed out in anger. What made Abe different than most is that he looked at what he could do better. Instead of dwelling on what he did wrong and remaining angry with himself, he forgave himself and focused on what he could do better next time. When it comes to your life goals, whether in fitness, relationships, et cetera, you must move on.

For example, if you splurge into a bag of chips, shortly after that moment you think, "wow, did I have to do that". You may find yourself feeling guilty, but you also find yourself feeling physically ill too. Eating the junk doesn't make you feel as good as eating the good stuff. I say, focus on how bad you feel. Learn from it! Before you buy that bag of chips at the store next time, recall the feelings you felt. That will deter you from getting those chips. It's also okay to reflect on what you did. Don't get angry and depressed about it. Instead, ask yourself what you can do to prevent or handle the situation better.

Don't try to be something you're not! Be who you are and work on what you got. Anyone can be beautiful. Don't try to live vicariously through a celebrity or athlete, etc. Trust me, they have they imperfections. Conversely, don't make excuses to not learn more about how you can do better. As the Greek aphorism goes "know thyself". To Know Thyself will take a lifetime. However, by striving to Know Thyself, the better you become.

With success comes many failures. Remember, that what you're striving for is success, not perfection. Take action and take risks. Know if you stick to something you will succeed and it will take time to achieve your goals. Also, forgive yourself of your shortcomings and focus on your accomplishments. By doing this as often as you need, you will find that you crave more of what is the right thing to do as it relates to getting fit and healthy, accumulating knowledge, and building relationships.

In health and Fitness, Kelly Huggins

Taking Childhood Obesity Seriously!

2011-10-17T06:10:00.000-07:00

Are you taking Childhood Obesity Seriously enough?

SEE AD: Stop Childhood Obesity

You may have seen some recent advertisements from Strong4Life, addressing childhood obesity in Georgia (but really every where). It has a created a great deal of controversy (see article from Huffington Post). It has many people upset because they fear it reinforces the stigma that many kids (and adults) already face that are obese. It's understandable. For one, I am not a fan of using BMI testing that has many parents up in arms. Conversely though, I applaud the campaign for the most part.

Recently, I had the pleasure of participating in Family Fitness Fun night at my kids school Chalker Elementary. The emphasis behind the program is to participate in stamping out childhood obesity. As a matter of fact, before we started playing with the kids, one of the PE Coaches (Jeanne Huck) began to show us the steady incline of obesity the past 20 years from the CDC. In particular, she pointed out that Georgia is ranked 2nd in Childhood Obesity (more stats), only to be beat out by Mississippi. In fact, approximately 25% of the kids in GA are obese, compared to the national average around 15% (which is still dismal). Though I applaud what was being said, my concern is that our actions are still not reflecting what is being said. In other words, it's a mixed message.

created by Jeanne Huck PE Coach

As a parent, I get to see firsthand what is being done at kids functions. It actually has been an issue of contention for me, forcing me to hold my tongue (my wife usually has to listen to it). For example, some of the same parents who led the family fitness fun night are the same parents that turn around and give Oreo cookies to kids as snacks after a baseball game. Though it is admirable to do a fitness night, you can't turn around and send a conflicting message to the kids. You don't see professional athletes reaching for cookies and ice-cream after a ball game. At the school, they have ice-cream socials for kids who are in accelerated reader or if their class had the best attendance for family fitness night (a great contradiction) or other event.

Even if your kid is not obese, you must still keep their health in mind. Moreover, you have to consider the behaviors you are teaching them of which will set them up for life. It may not be a problem now, but it will be eventually. What I find most interesting is that parents will tell me to "lighten up". They say things like "it's okay this one time". Well, I ask, how often does "one time" occur? They will criticize my wife and I for teaching our children healthy behaviors, but if I were to criticize them for what they're doing, all hell would break lose.

Isn't it time that we take childhood obesity serious? We can do all the functions, 5k's, and other events in the world to stamp out childhood obesity. We can continue to use words, but it's our actions as parents/adults that matter. Our children are a reflection of us. They are developing Type II diabetes, cardiovascular disease, and other obesity related diseases at unprecedented rates. Let's stop blaming it on genetics, societal woes, or what someone else is doing and take responsibility.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

Nutrient Brief: Pumpkin Power

2011-10-10T06:44:00.001-07:00

Pick up almost any of the cooking magazines out for this month, and you will see that there are any number of ways to whip up a tasty dish utilizing that bright orange gourd we so often associate with the fall season (Lighter Pumpkin Pie recipe). Pumpkins are actually a vitamin and mineral powerhouse, including both the vibrant flesh and crunchy little seeds.

As we suggest in our Nutrition Together program, it is best to get a variety of colorful fruits and vegetables in your diet as each color is indicative of different nutritional benefits. The orange of the pumpkin is telling of the abundance of Beta-Carotene (converts to vitamin A in the body) which is important for healthy vision, as well as antioxidant properties that bolster the immune system and possibly defend against cancer-causing free radicals. The flesh of the pumpkin also contains the following:

Only 50 calories per cup, with approximately 3 grams of Fiber
Good source of Vitamins C, K, & E
Over 500 mg Potassium per serving

The seeds (also known as pepitas) also little nutritional gems. If you have a nut allergy, seeds can be a great way to get some healthy essential fats into your diet. The oil in the pumpkin seeds has been shown to help decrease blood cholesterol levels. They are also a good source of the major minerals magnesium and phosphorous, as well as trace minerals copper, iron, zinc and manganese. You can easily roast a batch of your own after you carve your pumpkins this Halloween, or add them raw to salads and soups.

Katie Jensen, CSCS

Fitness and Nutrition Coach

Learn about Nutrition Together program. Our clients rave about it!

Nutrient Brief: Succulent Squash (all Varieties) AND Pumpkin Seeds

2011-10-04T09:12:00.000-07:00

Pumpkins and other gourds are not just useful for pretty fall decorations and spooky holiday carving. Pumpkins are just one of the many varieties of winter squash which also include acorn, butternut, spaghetti, delicatta—among many other lesser known types. Squash is actually native to the American continent, though some current variations were cross-cultivated when Europeans settled.

The winter squash are distinguished by their hard exterior. This helps keep them fresh for up to 3 months once they are harvested as long as they do not have any cuts or bruising, which means you can enjoy them throughout the entire season!

Despite the many varieties of winter squash, they all have similar nutritional benefits. They contain considerable amounts of Vitamin A. The darker the skin, the higher the amount of beta-carotene the squash contains (as evinced in the dark orange color of the flesh). This vitamin has been found to boost immunity, aid in vision, and help keep skin healthy.

Squash also contains Vitamin C and many of the B vitamins which also help the body’s cells fight infection and stay strong and healthy. Some of the other nutritional benefits include mild anti-inflammatory benefits (omega-3 fatty acids), antioxidants, and blood sugar regulation. Most types contain approximately 80 calories in a one cup serving, with about 5 grams of filling fiber. They also make it on most lists for high levels of potassium.

Many people have enjoyed pumpkin seeds, but the seeds from other winter varieties can be consumed in much the same manner. You can eat them raw, add them to recipes to boost the nutritional profile or roast them for a healthy snack. They contain omega 3’s, manganese, magnesium, phosphorus, and zinc –all of which assist the body in a number of ways.

If you are intimidated by prepping yourself, many times you can find frozen, pre-cut fresh or canned varieties at many of the local stores. Frozen fruits and vegetables (as long as they are not laden with butter and sodium) can be just as good or better than fresh options since they are flash frozen at the peak of freshness thus the nutritional content does not have a chance to degenerate.

The flesh is great for soups/chili, sautéing, roasting, mashing and even steaming. It can add bulk without adding calories, as in adding the puree in macaroni and cheese to take the place of some of the cheese, and add in some of your fruit and vegetable servings for the day!

Client of Month - Ted Reed - Fitness Together North Buckhead (Atlanta)

2011-10-04T07:43:00.000-07:00

Why do you like Fitness Together?

Iʼve had the opportunity to workout with a trainer or two before, but sessions became tedious. At Fitness Together though, I always have a blast! After every session I feel like Iʼve done something. Itʼs energetic and ALL the trainers are great!

Tell us some of the results you have achieved:

To start, Iʼm stronger than I have been in a long time. My stamina has gone up and I’m for flexible! As to aesthetics…? My wife comments on my muscle tone and others have definitely noticed too. I’ve lost a couple of inches in the waist, which is allowing me to put on some of my old jeans. Kelly tells me I’m down to 12% body fat and I can go further.

What city and state are you from?

Iʼm from Grand Rapids, Michigan!

Go Lions!

Go Tigers!

Tell us about any hobbies you may have:

Watching football! Doing fantasy league (Matt Stafford is on my team). Playing on motorcycles and throwing the ball around with Kelly at FT or Chastain Park!

Tell us about your children and/or pets:

We have 2 dogs. Both are rescues.

We love those dogs!

Who is your significant other?

My wife is Dr. Katrina Cryder from A Touch of Health

Chiropractic. Go see her some time. I

need help continuing my training at FT!

;-)

What is your favorite healthy food?

Wild caught Salmon!

What is your favorite “bad” food?

Loaded Tacos!

What is your profession?

Iʼve been a bartender for nearly 20 years! Currently work at Verde in Brookhaven. Come by and see me some time! Though I am certified as motorcycle mechanic, I consider myself more of a “shade tree” mechanic.

What is your favorite movie?

I love a lot of movies! Hard to narrow down to one! Recently watched, “I love you to Death” and it was great!

How did you discover FT North Buckhead?

Through my wife, Dr. Katrina Cryder. Once again, you really need to see her. Sheʼs great

Blog - atlanta - Fitness Together

2011-10-04T07:42:00.000-07:00

Blog - atlanta - Fitness Together

Everything in Moderation (from ACE Fitness)

2011-09-29T03:43:00.000-07:00

When it comes to exercise, we each determine what we can or cannot do, and how hard we push ourselves. Some follow the all-or-nothing principle, believing that if exercise is going to be good for you it has to be hard, even painful. This is a myth and far from the truth. In the 1990s, a shift occurred with exercise recommendations, as experts began to recognize the benefits of “moderate-intensity” activity. So before you go out and break your back trying to get in some hardcore exercise, relax and develop a workout that you might actually stick with and enjoy. After all, if you enjoy an experience—such as exercise—you are more likely to want to repeat it.

You Don’t Have to Put Out a Lot to Gain a Lot

There are many methods used to measure the intensity of activity and all give some indication of how hard the body is working. While you might want to monitor your metabolic rate, few of us have the means to do so. There are some simple guidelines to follow when it comes to monitoring exercise intensity. Without requiring expensive and advanced testing, a good marker of moderate-intensity activity is the ability to elevate your heart rate and break a sweat while still being able to carry on a conversation, even if it is a bit of a challenge. Next time you are working out, try to talk continuously and out loud for 20 seconds. If it feels challenging, but not difficult, where you are not gasping for air between words, then you are working at an appropriate intensity... Rest of Article

Nutrient Brief: Poppin Peppers

2011-09-27T04:39:00.000-07:00

The bell pepper comes in an assortment of colors and varieties. The most common is green, however, red and yellow are also very popular and even sweeter.

Bell peppers are available year round and are abundant in vitamin C. One small green bell pepper will yield 60mg of Vitamin C, which meets your minimum daily requirement. However, the red and yellow peppers have as much as 135mg or more. Colors often define what type of nutrients are in a vegetable. For example, red peppers also have higher amounts of vitamin A compared to the green and yellow bell peppers. Yellow has the highest vitamin C content.

Bell peppers are also an excellent source of dietary fiber. I love to eat them raw (by itself), on salads, and even on my sandwiches. However, another popular way to prepare them is roast them which helps maintain their nutrients.

Written by:
Kelly Huggins
Exercise Science, B.S

The Myth of the Fat-burning Zone (from Rachel Cosgrove)

2011-09-19T05:45:00.000-07:00

"If you want to lose a few pounds you need to do long, slow, steady-state aerobic exercise in the fat burning zone."

Heard this advice before? It's one of the biggest misconceptions in the exercise and weight-loss world. If long, slow, steady-state aerobics was the key to fat loss every person who crosses the finish line of a marathon or Ironman would have very low body fat. This just isn't the case. Numerous people who train for an endurance event gain weight.

Endurance exercise solely for fat loss does not make sense. Your goal as an endurance athlete is to become efficient and better at running, biking or swimming. A different plan of attack needs to be used to burn fat--a more effective plan.

Reasons Steady-state Aerobic Training is Supposed to Burn Fat

1) It burns calories. Hard-working muscles demand extra oxygen to help them continue working. However, lots of activities also burn calories by requiring work from the muscles—weight training, sprinting, sleeping—so no extra points for aerobic training.

2) The fat-burning zone. Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall—than you do at lower intensities.

3) Aerobic training makes your body an efficient fat-burning machine. True, but this isn't a desirable response. Yes, aerobic training does demand work from the muscles, but not as much as other activities, and it doesn't require the muscle tissue to last, either. Because the onlytissue that burns fat in the body is muscle, aerobics are ineffective at building and maintaining your body's fat-burning tools.

4) Aerobic training raises your metabolism. This isn't true. Metabolism is largely a function of how much muscle you carry. Because aerobics do nothing to even maintain muscle, never mind build it, they do not contribute to raising your metabolism while at rest.

The Endurance Athlete's Adaptation Conundrum

The body adapts to certain circumstances by responding in the reverse manner. Not drinking enough water? Your body tries to retain it. What actually occurs in weight training is a breakdown of muscle tissue, leading the body to adapt by building muscle. When you burn calories doing aerobic training, your body adapts by slowing your metabolism and allowing your body to store more fat. As an endurance athlete, your goal is to become very efficient at aerobic exercise. As it becomes easier for you to perform, you'll burn fewer calories and lose less weight.

Those who first get into triathlon from, say, a running background often find swimming and biking difficult. They will probably lose some weight initially because their body isn't used to these activities and is burning greater calories than normal as it exerts more effort. After racing and training for a few years, however, running, biking and swimming will burn much fewer calories then it used to. More calories are burned doing activities the body is not used to.

The work required to run five miles will become less and less as you get fitter. In order to improve, you either go further (do more work for the same amount of calories) or you run those five miles faster. In weight training, as you get better, you add more weight or more reps and there is literally no finish line.

There is an end point, however, with aerobic training. You will eventually reach an intensity that will be the limit of your aerobic zone. Working any harder will send your body into the anaerobic zone, and then you're no longer doing aerobics.

Metabolism

Your metabolism—or your metabolic rate—is what determines how many calories you burn each day. It is controlled by your thyroid and is largely a factor of muscle mass. Every pound of muscle you put on requires approximately 50 calories per day to maintain. This doesn't take into account the calories burned developing that muscle, or the calories burned while maintaining that muscle. These 50 calories are the amount needed by that muscle to just sit there.

This equates to 18,250 calories per year, or the equivalent of a little over five pounds of fat. Gaining and maintaining even five pounds of muscle in your training program will assist in burning off over 26 pounds of fat over the course of a year.

Consequently, an athletic physique is not just the result of how many calories burned during exercise, but how many calories the body is forced to burn all the time. Raising your metabolism is the real key to long-term fat loss and body change.

Caloric Expenditure

Fat loss is all about caloric expenditure. You must burn off more calories than you consume in order to lose body fat. Even among the proliferation of diets—low carb, low fat, high protein—this simple rule remains.

The key to achieving this is not aerobic training, which will burn calories only while you are doing it. It is anaerobic training, which burns calories while you are working out and increases the calories burned for hours afterwards. In the case of weight training, building muscle burns calories as long as that muscle is retained—even during sleep.

During anaerobic exercise, the body burns a lot of calories. However, the metabolism still remains elevated following a workout. At one time, this was referred to as oxygen debt, but is now known as excess post-exercise oxygen consumption (EPOC). Recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training), and even up to 12 hours or longer for prolonged, exhaustive exercise (interval training or circuit weight training).

The EPOC can add up to a substantial energy expenditure when totaled over the entire period of recovery. If oxygen consumption following exercise remains elevated by an average of only 50 milliliters per minute, and the metabolism remains elevated for five hours, this would amount to an additional expenditure of 75 kilocalories over that time period.

This major source of energy expenditure—which occurs during recovery but is the direct result of exercise—is frequently ignored in most calculations of the energy cost of various activities. Doing the math, if the individual in this example exercised five days a week, he or she would lose the equivalent of approximately 0.1 pounds of fat in one week just from the additional caloric expenditure during the recovery period alone.

Is the effect accumulative? If you trained the next day while your metabolism is still elevated will we have an even higher return? Science has yet to give an answer. However, I have seen amazing results with my clients using this exact protocol.

Interval Training

So, is there a better way of performing cardio workouts to prevent these adaptations and rapidly improve fat loss results? Yes. This is done through interval training.

Interval training refers to a series of intense activity separated by short rest periods. Utilizing interval training will eventually enable you to exercise at a higher overall intensity without getting as tired. This occurs because you alternate periods of high intensity exercise with periods of lower intensity, allowing you to do more work in the same time period than you could before.

The benefits of interval training lie in the fact that as you improve, the work intervals can be made increasingly harder, recovery intervals can be shortened or training can be performed at a higher speed. Like weight training, there is no limit to improvement.

Putting it All Together

In conclusion, endurance athletes to shed a few pounds should substitute the long, slow, steady-state training that is making them more efficient at storing fat with some high-intensity intervals. I recommend starting with five sets of one minute at increased intensity followed by two minutes recovery. During the one-minute interval, push your limit. In your recovery, take it down to a level where you can carry on a conversation. This workout takes less than 20 minutes and will have your metabolism stoked for burning fat during the rest of the day.

Also include weight training in your schedule to build muscle and keep your metabolism up. Perform a full-body workout twice a week. This should take less than an hour to do and will get your metabolism cranking.

http://www.active.com/triathlon/Articles/The-Myth-of-the-Fat-burning-Zone.htm

RUN LIKE HELL 5K at Oakland Cemetery! October 22nd

2011-09-15T06:10:00.000-07:00

On October 22nd, 2011 (Saturday morning at 9am), we will dare to run through the famous Oakland Cemetery in Atlanta Georgia. We plan to dress up and wear our black and white FT shirts (by joining us, I'll make sure you get one before the race). If you want to join us- email us at ftnorthbuckhead@fitnesstogether.com.

However, you MUST REGISTER at http://search.active.com/search?k=run%20like%20hell&l=Atlanta%2C%20GA%2C%20US&f=activities&m=meta:endDate:daterange:today..+

The Working Athlete

2011-09-01T03:56:00.000-07:00

The Working Athlete

A few years ago I got an interesting phone call from the employer (let's say his name is Ed) of a client (let's say his name is Mike). He started the conversation with the question, "What the heck are you doing to Mike? He's not the same guy!"

Though Mike had a physical transformation and lost a lot of weight, this was not what Ed was referring to. He was talking about the change of attitude that Mike had. He mentioned that Mike seemed more confident, less stressed (i.e. less mean as they got in frequent arguments), he was becoming a better leader, was doing a better job, called in sick less, et cetera. He just went on and on. Of course, we continued to discuss the benefits of a well-rounded fitness program that extends beyond physical changes. By the end of the conversation, I was lined up to do a speaking engagement at his office of about 35 employees and he scheduled to start training with me.

Through the years, I have had the pleasure of training and advising clients with a diversity of professional careers. Regardless of the type of profession one belongs, they all share similar benefits as it relates to eating right and exercising. Knowing that Labor Day is right around the corner, I cannot think of a better time to talk to you about just a few of those benefits as it relates to you and the workplace.

#1 Improve Self-Esteem- If you look in the mirror and you're not too happy with the way you look, you express that "self-image" to everyone else at work. Studies show that if you are overweight, you tend to be more depressed and less self-confident. Whereas, those who exercise regularly and reach an optimal, realistic weight are much more confident and happy.

#2 Improved Mental Capacity- With as much information and workload you have to deal with today, it is important to keep your mind clear and sharp. If you want to exercise your mind better, you must exercise the body. This will lead to greater productivity.

#3 Less Stress- The pressures of work can take its toll on the mind and body. In their article "The Making of a Corporate Athlete" (Harvard Business Review), Jim Loehr and Tony Swartz state, "emotional and mental recovery can only be achieved by incorporating the elements of weight lifting, cardiovascular exercise, eating right, and getting plenty of rest." As experts in worker productivity, they have found that those engaged in exercise programs work fewer hours, yet get more done.

There is no question that a proper diet and exercise program makes you more productive, less sick (decreased absenteeism), and more confident. Sadly, many people use the excuse that they have "no time for exercise," because of their work schedule. However, by simply doing the opposite, you can actually get more done.

written by
Kelly Huggins, A-CPT
Exercise Science, B.S.

Would you like Kelly to come speak at your office about how Fitness Perfects Success and/or Common Weight Loss and Fitness Myths?

E-mail him at kellyhuggins@fitnesstogether.com. (Kelly's recent CNN video)

Read testimonial below:

"Thank you so much for taking your time to come to ING and speak to our employees about weight loss and fitness myths. The interest and turnout for this session was much higher than other wellness and health management topics we have hosted. Our employees said they really enjoyed it and they told us they learned new concepts about fitness and weight management that were very impactful. Your presentation and team were very engaging and we look forward to having you back to share other topics of interest."

Kim Shattuck  Head of Benefits  ING Americas

Rethinking Core Training (By Pete McCall, MS)

2011-08-31T04:18:00.000-07:00

Core training is one of the most popular and often misused phrases in the fitness world today. For some people, core training means doing crunches until their abs cramp. For others, core training means doing all sorts of complicated moves on various pieces of equipment that look better suited for a circus than a gym. There have been volumes written on core training with almost every author offering a different theory (some research-based, others are pure fiction) on the best way to achieve the elusive six-pack.

With all of this information, it can be difficult for the average fitness professional to
determine the most effective core training program for a client. The big question is, “which way is the right way to do core training?” To get to the solution, we must first have an understanding of what the core muscles actually do during upright movement patterns.

The musculoskeletal structure of the human body is designed in such a way that it operates most effectively when standing upright while reacting to the forces caused by gravity and ground reaction. In general, the core refers to the center of gravity which, in most people, is just below the belly button. To fully understand how the muscles of the core are designed to function, all we need to do is observe the human gait cycle.

Just like a computer has a default operating system to make it work, the default operating system of human movement is the gait pattern. When watching the gait cycle, notice how the pelvis and thoracic spine rotate opposite of one another; as the right arm swings forward, it causes the rib cage to rotate to the left on the thoracic spine while the left leg is simultaneously swinging forward causing the pelvis to rotate to the left. The muscles of the core are designed to facilitate this multi-planar action to make it smooth and efficient. That’s right; the actual purpose of our core muscles is to work effectively and efficiently while the body is in an upright, vertical position...

Rest of Article

Client of Month - Lora Fishman - Fitness Together North Buckhead (Atlanta)

2011-08-30T05:09:00.000-07:00

Why do you like Fitness Together?

Of course, it’s Dennis, Katie and Kelly, but then….Location, Flexibility and Accountability

I consider myself an “active person” but I’ve never been one to WANT to exercise (I don’t like those people!). Thus, finding a trainer who is both convenient and flexible are important. I head to FT from the school bus stop and when I need to make a schedule change, it’s easy and takes only one email. Also making a financial commitment, in advance, gives me better discipline to stick with my workout schedule and be held accountable to the FT team.

Tell us some of the results you have achieved:

Lots of them! After no formal workout plan for over 6 years (and 3 babies!) my goals were:

#1 - Incorporate a weight training program 2 days a week. Almost a year later – I have achieved this on a regular basis.

#2 - Tone up and firm up. I had some immediate results and then leveled out. Around 8 months into the FT program, I could see and feel a big difference. My clothes are fitting so much better and I “feel” my stomach muscles again.

#3 - Incorporate a healthy life style to be a good example to my children. The FT team has encouraged me to do this via my one-on-one sessions, making better food choices and politely pushing me to do more cardio outside of my sessions. I still have more work to do here!

**I joined Kelly for an event at Publix to learn about reading labels and am no longer intimidated by this. He made it easy and gave me great ideas for good food choices for my family. I have to smile now when my 5 year old daughter tells me to look at the label to see how much sugar is in the cereal.

Tell us about any hobbies you may have:

Right now my hobby is spending time with my family but we like to do that at my in-laws farm in North Georgia. We enjoy visiting the parks and hiking trails in the mountains, especially in the Fall. This past year we have had several family trips to some fun places – Sea World, Destin and Colorado.

What city and state are you from?

I was born in Johnson City, TN (100 miles east of Knoxville) and lived there until I attended college in Knoxville. After college, I moved to Atlanta and I’ve never left.

Tell us about your children and/or pets:

I have 3 children ages 5, 5 and 3. We have two dogs, Rex and Roxy who are both 13 years old.

Who is your significant other?

My husband is Geoffrey. We have been married almost 13 years.

What is your favorite exercise?

A walk with my husband after dinner to talk about the day. Unfortunately, we rarely get that opportunity anymore!

What is your favorite healthy food?

We are hooked on homemade yogurt parfaits right now – fresh fruit, Greek yogurt and Bear Naked Granola.

What is your favorite “bad” food?

Sweet Tea

What is your profession? How Long?

I’ve been in banking and wealth management for over 20 years. During the financial industry “meltdown”, I joined Atlantic Capital Bank, a mid-sized local bank that focuses primarily on businesses. My specialty is providing private banking services to the owners and executives of the companies who bank with us. It’s a lot of fun – I meet interesting, successful people and get to know them and their families.

What is your favorite movie?

I’m a sucker for “Pretty Women” – when it’s on TV I can’t help myself but sit and watch it again!

How did you discover Fitness Together?

After moving from across town to our current home near Chastain Park, I passed the FT sign many times and thought about calling to make an appointment. But, it took the GROUPON to actually get me in. (Kelly – was I worth it????)

MYTH: Exercise is Easy

2011-08-29T03:56:00.000-07:00

One of the greatest myths ever perpetuated in the fitness industry is that exercise is easy. Sure, it can be easy, but if you want long-term results you have to work hard. Understandably, this can be a hard truth to accept because everything you earn comes easy… right? (I hope you detected the sarcasm in that).

Unfortunately, there are countless magazine articles, DVD’s, and books that advertise “exercise is easy”. Of course, if the exercises involve little to no weights, just have you walking, are single joint exercises, and/or use some kind of contraption like Shake Weight, it’s going to be easy. In some cases, these programs may be a good start. But, at some point you’re going to have to push it. This is true for all age groups (read It’s Too Late to Get in Shape and Kids Shouldn’t Lift Weights).

By the way, I should mention that this not only applies to lifting weights, but doing cardiovascular exercise as well. Sure, going on a walk is better than nothing. However, if you want to get results, you have to work it. You can’t keep moving at the same “mall paced” walk and be working hard enough for the body to adapt.

Besides the law of life that you have to work hard to achieve results, there are physiological reasons why fitness can never be easy. Let me explain these reason.

Gotta Break a Sweat- If you don’t break a sweat, you’re not working hard enough. The reason you sweat is related to body temperature. When it goes up beyond normal body temperature, you have to sweat to cool your body to a safe level. The reason your body temperature goes up is due to the amount of energy your muscles are using while exercising. With the release of energy, you have the release of heat. The greater the intensity of the exercise, the greater amount of energy used and heat released, thus, exponentially you use more calories. Make sense? It just so happens that working hard enough to sweat correlates strongly with physiological changes in the muscles. This can be better explained with progressive overload.

Progressive Overload- Progressive Overload is the concept that if you want to progress, you have to overload the muscles. It’s not just about the calories used, it is about what happens in the muscle at a microcellular level. In order for muscle adaptation to take place for sub-cellular change, the muscles have to be stressed. Once your muscles adapt to certain stimuli, you have to change up what you’re doing (i.e. increase the weight, increase the incline on treadmill). You can’t just keep doing the same thing over and over again, expecting to get better results. Understandably, your limits can only go so far (there is such thing as overtraining too). This is not only true with muscles, but with bone too. If you want to increase bone density, you have to stress the bones just hard enough to have physiological change as well (read Wolff’s Law). It’s because of the stresses that the cells in your body become stronger and more efficient.

Compound Movements (aka multi-joint movements)- A single joint movement is where you only have one joint moving and a small number of muscles involved (e.g. leg raises only involves hip flexors), whereas, a compound movement is where two or more joints are involved, plus multiple muscle groups (e.g. squats include a large number of thigh muscles). There are times when single joint exercises are called for, especially when it comes to recovery of injury or you’re starting from scratch. However, at some point you’re going to need to do compound movements. Once again, these movements require more muscle groups, which means you’re going to feel it more. The more muscle groups involved, the more energy expenditure required, thus, more calories. It just so happens that real world movements, such as squatting down to pick up an object or lifting dishes into a cabinet are compound movements.

Results!

Exercise is not easy if you want results. You are going to need to feel a little discomfort and a little pain at times (not in the joints). I’m saying this within reason. Don’t try to kill yourself. The more consistent you are to doing exercise, the more you have to push it as time goes by if you want to continue to get results. There are times that you will be sore. Each time you change the types of exercise you’re doing, you probably will. However, you will notice that you begin to recover faster.

written by:
Kelly Huggins
Exercise Science, B.S.

Supervised Workouts Improve Results

2011-08-26T04:19:00.000-07:00

New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.

Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=137

10 Common Mistakes Made by Individuals Who Engage in Stretching Exercise

2011-08-25T04:33:00.000-07:00

1Not warming up before stretching.

Because stretching

cold muscles increases your chances

of injuring yourself, you should always

warm up (i.e., perform activities that

will increase your body temperature

enough to ‘‘warm’’ you up sufficiently

to safely begin exercising) before

stretching. Contrary to popular belief,

stretching is not a warm-up.

2Not stretching the muscles

you’re trying to stretch.

Too many people don’t stretch what

they think they’re stretching because

they don’t perform their flexibility

exercises properly. More often than

not, either they don’t know how to do

a particular exercise properly, or they

make an inappropriate adjustment in

their body position when stretching.

3Not watching how much

pressure you place on your

ligaments.

Unfortunately, some

people stretch their ligaments too much

(rather than stretching their muscles)

when performing stretching exercises.

As a result, they develop excessive

ligament looseness. As such, when

you’re stretching, you should always

avoid holding your joints in a position

that places too much weight or

pressure on your ligaments.

4Not watching how much

weight you place on your

joint capsules.

While stretching, if you place more weight

on your joints than they can safely

stand, you increase the likelihood

that you may damage them.

Accordingly, you should avoid

activities that can injure your joints,

such as standing toe touches.

5Not performing a balanced

stretching regimen.

To avoid the consequences of stretching

unequally (e.g., the muscles that receive

inadequate attention tend to tighten

and shorten, causing such notable

conditions as rounded shoulders),

it is essential that you don’t stretch in

one direction without balancing out

that effort by also stretching in the

opposite direction.

6Not performing each stretching

exercise slowly and smoothly.

You should avoid using fast,

jerky, or bouncing movements when

performing stretching exercises. Doing

so may force your muscles to stretch to

an unsafe range of motion before your

nervous system has time to protect them

by signaling your muscle(s) to contract.

7Not stretching to the point of

maximum extension.

When you stretch, you should move

your body or body segment at a

controlled speed through its maximum

range of motion. You reach this point

when you place a mild—but not

painful—stretch on the muscles.

On each subsequent repetition, you

should attempt to go a little bit farther,

while again avoiding pain and

overstretching.

8Not performing an

appropriate amount of

stretching exercise.

A certain degree of subjectivity exists concerning

what constitutes too much or too

little stretching exercise. As a rule,

it is recommended that you perform

stretching exercises for each of the

major areas of your body. ACSM

recommends that individuals perform

static stretches with each stretch being

held for approximately 10 to 30

seconds each. Generally, static

stretches are preferred because the risk

of injury is low, and they require

minimal time and little assistance.

9Not stretching often enough.

At a minimum, most fitness

experts recommend that

stretching exercises should be

performed four to five times per

week, and preferably daily. As a rule,

because most flexibility gains are

(far too) easily lost, the basic rule

of thumb is that you should

stretch often.

10Not understanding that

being flexible is not

synonymous with being

in good shape.

Flexibility is just one

of the essential components of

physical fitness. As such, you

should combine aerobic exercise,

strengthening exercises, and adherence

to sound nutritional practices with

your stretching exercises in order to

‘‘attain and sustain’’ a desirable level

of fitness.

Printable format - http://fitnesstogether.com/franchiser/doc/uploads/original/10commonmistakesmadeinstretching.pdf?c=0

James A. Peterson, Ph.D., FACSM, is a

freelance writer and consultant in sports

medicine. From 1990 until 1995, Dr.

Peterson was director of sports medicine

with StairMaster. Until that time, he

was professor of physical education at the

United States Military Academy.

Quote of the Day 8/23/11

2011-08-24T06:01:00.001-07:00

‎"When you believe "I can do it," the "how to do it" develops." ~David Schwartz