Take Back Control of Your Exercise Routine this Fall (Word Count: 564)

With kids going back to school and summer vacations coming to an end, it is the perfect time for you to take back control of your life by getting back into a regular exercise routine and getting back on track to living a healthy and fit lifestyle. To help you get back into the fitness groove this fall, we offer the following three tips for re-activating and enhancing your exercise routine.

Go Back to Basics

If you’ve taken a break from your regular exercise routine during the summer months, you may be eager to jump back into where you left off before your exercise hiatus. When getting back into your exercise routine, though, it is important to start with the basics to get your mind and body acclimated to a regular, consistent exercise regimen. If you jump back in too fast and take on more than your body can handle too soon, you run the risk of sidelining injuries, early burnout and fatigue – all conditions that can keep you out of the fitness studio well past the summer months.

Get Moving

According to the World Health Organization, physical inactivity is the fourth leading risk factor for all global deaths, with 31 percent of the world’s population not physically fit.¹ As a society, we need to make a concentrated effort to get our bodies moving to not only increase our mortality rates, but to put ourselves in a more positive position to live a physically fit and healthy lifestyle. To get started on increasing your body’s movement, you can make some simple changes every day that can make a big difference to your life. For instance, take a 30-minute walk each evening with your family, ride your bike to run errands instead of driving, replace workplace breaks in the kitchen with walking breaks around the block, turn off the television and play an active game with your family instead of laying on the couch, or sign up for a recreational sports league for increased weekly movement and friendly competition.

Make It a Habit

When exercise becomes a part of your daily schedule, it quickly becomes less of a chore and more of a habit. You can make exercise a habit by doing your workouts at the same time each day, creating a routine you can follow and adapt on a daily/weekly/monthly basis, and including a support group environment (trainer, friends, family) that provides accountability and encouragement. When exercise becomes a habit, you help to eliminate the mental tendency to skip a workout and create a more positive mind set that is focused and dedicated to exercising regularly.

Changing your current lifestyle – even when it’s for the good – can sometimes feel overwhelming and intimidating. By breaking up your overall objectives into more manageable smaller changes like the ones listed above, you can create a foundation that will lead you to successfully meeting your lifestyle goals. The expert trainers at Fitness Together can help guide you through your journey of re-activating and enhancing your fitness routine this fall by creating a personalized health and fitness plan that addresses your specific goals and needs. Give our studio a call today to jump start your exercise routine and begin feeling better, looking better and performing better than you ever thought possible.

provided by:

Kelly Huggins

¹World Health Organization (WHO)

Understand your Hunger Level!

One of the most common mistakes people make is waiting to eat until you’re starving.  When you’re in this state, your judgment is going to be significantly impaired.  As the saying goes, “ready to eat a horse.”

Most likely though, you’re going to reach for something sweet like chocolate or ice-cream, or something salty like chips or crackers.  You don’t eat a little.  You eat a lot.

One key to preventing this is to eat while you’re moderately hungry.  Don’t wait till you’re starving.  The scale on the right gives you an idea of when you should eat.  You should stay between 3-7.  When you eat this way, you stay between 3-7.  However, if you allow yourself to go all the way to 1-2, you over do it and wind up at 8-9.  This causes a vicious cycle.  Remember, it’s okay to eat.  The more often you eat, the wiser choices you tend to make. 

Here are a few tips on hunger:

• Eat regularly-  Starting with breakfast, shoot for 3 meals with healthy snacks in between. 
• Have ready available, nutrient dense snacks-  Snacks should be nuts, trail mixes, fruit, dried fruit, carrots, protein bars, etc.
• Never buy groceries while hungry-  When you go to the grocery store on an empty stomach, rest assured, you’re more likely to buy on impulse.  When you buy on impulse, you usually buy comfort foods.
• Drink water-  Drinking water may not take away the craving you have at the moment, however, drinking water regularly throughout the day keeps you hydrated.  This decreases some of the physiological stresses you may incur, which in turn causes emotional/mental stress.

written by:

Kelly Huggins, NASM CPT CES, A-CPT

Exercise Science, Georgia State University

Fitness/Nutrition Coach

RUN LIKE HELL 5K at Oakland Cemetery! October 20th

On October 20th, 2012 (Saturday morning at 9am), we will dare to run through the famous Oakland Cemetery in Atlanta Georgia. We plan to dress up, but you don't have to, I'll give you a special Halloween Fitness Together shirt (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 Active.com or print/mail Form.  Register before September 17th for $22, after the 17th will be $27.

Fitness Together Client of the Month September 2012 - Eric Levitan

This month's client of the month is Eric Levitan, a native of Philadelphia.  Eric is a rockin' roller dedicated fitness.  He likes to have a good time, but prioritizes his health and fitness for himself and his family.  He's a COO and devoted father.  Here's a Q and A we did with him:

Why do you like Fitness Together?

I have been working with FT for over 4 years now.  I have continued to stay with them because they are knowledgable and get results.  They continue to challenge me and keep me motivated.

Tell us some of the results you have achieved:

I am as strong as I've ever been and I'm 41.  That's saying something!

Why do you like one on one training?

The personalized workouts are a must for me.  With getting older, I've had to deal with joint and tendon issues, and they've been able to adapt the workouts to ensure that I'm still challenged without putting my health at risk.  They've taught me great form and breathing.  It's hilarious to watch other people work out at the gym now!

Tell us about any hobbies you may have:

Guitar (I play in a band called The Liberators), music, wine, travel. 

What city and state are you from?

Philadelphia, PA (Go Eagles and Phillies!)

Tell us about your children and/or pets:

I have 2 amazing girls - Sydney (9) and Emily (6)

Who is your significant other?

My wife, Dana, and I have been married for 15 years

What is your favorite exercise?

Am I allowed to say sex?  Other than that, anything that doesn't involve the word "plank". 

What is your favorite healthy food?

I actually love broccoli.  That sounds so weird to read but it's actually true. 

What is your favorite “bad” food?

Are nachos considered "bad" food?  They shouldn't be!  How about alcohol? Maybe a tie between those two...

What is your profession?  How Long?

I am the COO of a software company called Argo Systems.  I've been there for 11+ years.

What is your favorite movie?

A tie between Pulp Fiction and Fight Club. 

How did you discover Fitness Together?

My wife got me a session for a birthday present.  Who knew it could pay off this well!?!

Kelly's Kids in AJC

Here's an old article of my kids demonstrating fun exercises for the Atlanta Journal Constitution in 2007. ~Kelly Huggins

Exercise: Medicine for the Mind and Body

As the dog days of summer slowly fade from the horizon, to-do lists become longer with the craziness of back to school schedules, days become shorter with less sunlight brightening our days, and our carefree summer moods can quickly sour if we aren’t careful. Incorporating a consistent fitness routine into your end-of-summer schedule can help keep a pep in your step and a smile on your face during the summer/fall transition period. 

Studies show that exercise is just what the doctor ordered for living a happy and healthy life anytime of the year, but especially when life has you running in many different directions. A healthy and fit lifestyle that includes daily exercise can help keep you focused, mentally and physically aligned, and in good spirits year round. Fitness can lead to overall happiness by offering the following life balancing and enhancing  characteristics.

• Setting Goals: The cornerstone of a sound fitness routine includes setting goals that lead to positive lifestyle results. Whether your goals include losing weight, training for an endurance event, bench pressing a certain amount of weight or reducing inches around your waistline, setting fitness goals creates a structured environment of clear expectations that can lead to happy and healthy outcomes.

• Pushing Through Rough Times: One of the important lessons that a consistent workout routine can teach you is that most days will produce great workouts, but a few days every once in awhile will lead to less than desirable workouts. Even so, a rough workout (feeling tired, sore, poor mood) is better than no workout at all. Finishing a less than desired workout can still lead to a happy ending – feeling a sense of accomplishment and appreciating the effort exerted to lead an active lifestyle. Exercise teaches us to turn a negative into a positive by pushing through the rough times to make way for good times and great workouts when you feel on top of the world.

• Releasing Mental and Physical Tension: Stress, responsibilities, work and family commitments, and over-scheduling are common conditions that can exist in our every day lives. Exercise can be a healthy outlet to blow off steam and turn these often negative elements in our lives into more manageable and happy situations. In fact, several lines of research suggest that exercise increases brain serotonin function in the human brain, which is believed to contribute to feelings of well-being and happiness. Specifically, research has indicated that patients diagnosed with depression have realized positive effects after they increased their physical activity.¹

• Celebrating Your Successes: Too many times in our busy lives we forget to stop and take the time to celebrate our successes. A fitness routine based around specific goals naturally leads to accomplishments that are worthy of a celebration. So whether you finish your first 5k race, break a personal best record or complete a group workout with friends three times in one week, have fun, be happy about your accomplishments and enjoy your successes. Isn’t that what motivates us to keep going in the first place?

If you find yourself feeling down during the summer/fall transition this year, take a dose of consistent exercise to lift your spirits and keep your body moving in a healthy direction. The professionals at Fitness Together are here to help you get back on track to working out regularly or to enhance your existing workout routine so you can realize healthy and happy results for both your mind and body. Give our studio a call today to energize your exercise routine and support a happy lifestyle.

provided by:

Kelly Huggins

Exercise Science, B.S.

¹J Psychiatry Neurosci. 2007 November; 32(6): 394–399.

COMMENTARY on Qnexa from Yahoo News

COMMENTARY

By Marilisa Kinney Sachteleben- 

The Food and Drug Administration has approved the anti-obesity drug Qnexa for weight loss. Qnexa, an anticonvulsant plus appetite suppressant cocktail, has risks, says the LA Times. The FDA says being fat is a bigger threat to health than those issues, though.

I disagree, but not just because of the potential for birth defect and heart problems. Qnexa or any other diet pill is a placebo, an enabler. It doesn't address the real problems with obesity which are eating too much and doing too little.

Think this is simplistic? Think there's more to weight problems? Sure, there are other health problems, like Prader-Willi Syndrome, which makes people eat too much. PWS is rare and being overweight is not, however; it accounts for only a fraction of the obesity problem. Even with PWS people can make positive health choices... Rest of Article from Yahoo News

The Olympic Attitude!

When you think of the word attitude, what do you think?  In today's society, attitude is often referred to someone who didn't treat you with the best of courtesy.  However, attitude can be positive or negative.

To an Olympian, your attitude is simply a state of mind.  A state of mind of not just winning, but doing your best.

Peter Haberl, sport psychologist with the United States Olympic Committee in 2008 said, "Attitude isn't something you're born with.  Attitude is a decision."  All Olympians realize that there is a chance that they can't win.  They can't control that.  Everyone is going to try to do their best, so you must do the best you can if there is any chance for you to win.  Regardless, they have already suffered many defeats and victories in order to get as far as they did.   

This is so important to understand, even when you're not an Olympian.  Everyday, I talk to someone who wants to get fit.  Maybe, their goal is to lose weight, decrease blood pressure, or simply decrease the aches and pains they have in their joints.  With over 15 years experience, I can tell you that your attitude can make or break your outcome.  

If you're not honest with yourself and set expectations that are too high, your attitude will cause you to quit and give up.  However, if your attitude is to stay committed, consistent, write in your journal, and listen to your fitness coach, then your attitude can help you get through the most challenging of times.  You can't focus on just outcome.  You have to focus on doing your best.  You can never get angry with yourself when you're trying your best.  What's tragic is losing when you realize you didn't try your best.  

Below are some ways to improve your attitude, taken from ACEFitness.org with some modifications: 

• Set Performance-oriented Goals. Focus on goals that you can attain. Haberl suggests, for example, marking improvements in your performance from month to month. Strive for a little more each time. Then when you enter competition, focus on your performance rather than your finish.
• Find triggers or cues that help you stay focused on your performance during your competition. Then rehearse that plan in practice. Do what Olympic athletes do and visualize yourself going through the competition, focused on your triggers.
• Avoid Mixing Your Self-worth With Your Performance.  This is a danger many Olympians encounter, and Haberl often works with them to separate self-worth from their performance. "Putting the two together places tremendous weight on their shoulders and makes it difficult to compete," he says.
• Relive Your Best Performance.  Write down what you felt and thought. That's your blueprint for how you should capture that performance again, Haberl says. Refer back to it often so that you relive the experience rather than the outcome.  (This is very effective).
• Dump Your Ego (important when listening to your coach).  If not, you won't allow yourself to do things that make you look bad, and in the end, that avoidance will keep you from getting better. Tennis players, for example, who have a weak backhand might try to avoid hitting a backhand shot and run around the ball to hit a forehand because they don't want to look bad or lose. Do this and that backhand will never improve.
• Accept Temporary Letdowns as Normal  (don't dwell on them, but learn from them). Nobody's perfect. Know that you will have errors and mistakes.
• Laugh Often (laugh at yourself). When the going gets tough, the tough laugh, right? Take the negative out of the situation and find something to laugh about.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

Fitness Together - Fitness/Nutrition Coach

P.S.  Be sure to check our blogs weekly as we will continue to post more GREAT articles!

EAT LIKE AN OLYMPIAN: Go For the Nutritional Gold

We can all take inspiration from the remarkable athletes competing in this year’s summer Olympic games (in London from July 27, 2012 to August 12, 2012). These athletes not only train their bodies and their minds to perfection, they also know that their nutrition plays a key role in the recipe for an Olympic champion. Training and competing in the Olympics involves an immense amount of hard work, dedication and perseverance. Eating a healthy diet sufficient in nutrients and with enough calories to fuel competition and training is an important component of all athlete’s training plans and just may be the deciding factor in that tenth of a second that distinguishes gold from silver. Take this opportunity to tap into the Olympic energy swirling around the world this summer and see if you can incorporate some or all of the 6 nutrition tips below and you will eating like an Olympian!

1.  Eat breakfast and wake up a winner. Mom was right, breakfast is the most important meal of the day. Athletes know that they must fuel their workouts with nutritious foods or they will not be able to train and compete to the best of their ability. Ideally it is best to “break the fast” with a whole grain (oatmeal wins the gold for heart health), mixed with a calcium and protein-rich liquid (such as fat-free milk or soy milk) and topped with vitamin and antioxidant-rich fresh fruit (such as blueberries).

2.  Eat at home more often. Athletes must ensure that what they put in their mouths is top quality food that has the highest nutrient to calorie ratio. This means that athletes minimize the amount of “empty” calories they consume by limiting refined sugars, flours, and “bad” fats.  When we eat out, we are served gargantuan portion sizes packed with too much sodium, saturated fat, trans fat, sugar and refined carbs. Cooking at home more often will allow you to control what goes in your mouth. Start with fresh, unprocessed food and flavor your meals with more healthful alternatives.

3.  Eat small frequent meals for endurance. Another principle many professional athletes embrace is to eat small, frequent meals. Olympic athletes begin early by fueling-up with a quality breakfast and then continue to fuel throughout the day with healthy meals consisting of low-fat dairy, fruits, vegetables, whole grains, lean protein and “good” fats. Eating lots of healthful mini-meals keeps energy levels up and powers the body over a 12 hour time span. Although the main nutrient in an athlete’s diet is healthy carbohydrates (such as fresh fruits, vegetables, whole grains such as quinoa, steel cut oats, potatoes, brown rice, and 100% whole wheat pasta and breads), athletes also know to include quality protein sources such as lean beef, poultry, eggs, beans and fish as well as a smaller amount of “good” fats such as olive oil, nuts, seeds and fatty fish. 

4.  Rehydrate but limit liquid calories.   Athletes drink plenty of water to keep hydrated through the day, and so should you. Sports drinks have been marketed as the elite athletes “secret weapon” for peak performance, however in reality this is not the case. Hard core athletes know that sports drinks were designed to be consumed during training or during the event - not to drink all day long. Water is still the best for rehydration (for most of us) unless we are competing in long distance endurance events.

5.  Eat those carbs. Athletes look at what they put into their bodies as essential fuel to perform. Carbohydrate is the muscle’s primary form of energy so the athlete’s plate will most often consist of foods that are packed with carbohydrates (as well as vitamins, minerals, antioxidants, and phytochemicals) to maximize performance.

6.  Eat healthy fats and limit fried foods. Fried foods are not only high in calories, but often contain “bad” fats. Athletes typically limit their intake of fried foods and instead compliment their meals and snacks with more healthful plant based sources of fats such as nuts, avocados, olive oil, canola oil, and fatty fish.


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

How Good Nutrition Can Make You Happier

You probably are already aware that what you eat can affect your health. But did you know that when and what you eat can definitely affect your mood? Add these special mood-boosters into your day and combine them with daily exercise (another proven mood-lifting lifestyle habit) and you have the key to becoming a healthier and happier person. Here are 5 happiness foods for you to consider adding into your day:

Eat salmon. Salmon and other fatty fish that swim in the deep blue sea are chock full of the “good fat” known as omega-3. Scientists have found that one type of long chain fatty acid in particular, called DHA, is highly concentrated in the brain and required for healthy brain function.  In fact, research has shown that omega-3 fat has a mood boosting effect—people with higher blood levels have more serotonin and dopamine — two key neurotransmitters that keep our moods happy and balanced. Salmon, especially wild salmon, is exceptionally high in vitamin D, another nutrient believed to affect mood. In fact, vitamin D has been shown to help people with a type of depression common in the long dark days of winter, called “seasonal affective disorder” or SAD.

Eat spinach. Spinach and other dark leafy greens are brimming with plant antioxidant chemicals. These phytochemicals protect the delicate brain cell membranes from free radical damage which can contribute to fatigue and a dampened mood. Spinach is also rich in the B vitamin folic acid. Research has shown that many depressed people have low folic acid levels in their blood. Other food sources of folic acid include legumes and asparagus.

Eat beans. Beans are loaded with iron. Iron is a mineral that greatly affects mood as it transports oxygen in the blood. Not enough oxygen transported to the tissues translates into lethargy, fatigue and anxiety. Therefore, it is important to ensure that you are eating enough iron in your diet. Other good sources of iron include lean red meat, raisins and iron-fortified cereals.

Eat whole grains. Carbs are the classic “feel good” foods because they enable tryptophan to cross into the brain where it forms the neurotransmitter, serotonin. Serotonin is our brain’s natural antidepressant—it has a calming, sedative-like mood enhancing effect.  To increase your level of serotonin, be particular with what type of carb you eat.  Don’t go for the simple carbs because unlike the complex, whole grain carbs (which provide lasting energy), simple carbs such as sugary soda or cookies cause a transient blood sugar surge followed by a mood-wrecking crash.

Choose protein with a high tryptophan count. Tryptophan is an essential amino acid—meaning the body can’t manufacture it on its own so you have to eat it. Tryptophan is the building block of serotonin, therefore it is imperative that you consume enough in your diet. So how much is enough? Aim for about 300 mg a day from protein. Here are some sample proteins and their respective tryptophan content:

• Chicken or turkey breast, (4 oz.): 390 mg
• Yellowfin tuna (4 oz.): 380 mg
• Soybeans, cooked (1 cup): 370 mg
• Halibut, (4 oz.): 340 mg

When it comes to your mood, you truly are what you eat. Combining a nutritious diet with daily exercise is the ultimate happiness prescription. A Fitness Together trainer can develop a program designed to help you stay happy and fit. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, visit www.fitnesstogether.com.