Atlanta/Buckhead Personal Trainer News

Nutrient Brief: Raging Raspberries!

2012-02-19T09:58:00.000-08:00

Tart, yet sweet, the raspberry is among nature's super-fruit. An interesting fact is that the raspberry derives from the family of flowers belonging to the rose.

Until recently, the raspberry has lived under the cloud of other super-fruits such as blueberries. Thanks to the Dr. Oz show though, raspberries are going front and center for the ketones they contain to help you lose weight. Rather than put the focus on unsubstantiated science of raspberry ketones (as there will never be a magic pill to lose weight), I'm going to put the focus on the health benefits of raspberries.

Like many other berries, raspberries are full of antioxidants (aka phytonutrients). This gives them a high ORAC value (oxygen radical absorbancy value), which means the ability to "soak up" free radicals. In particular, they contain phenolic flavonoids such as anthocyanin and quercetin (and many more). There is so much antioxidant rich benefits of raspberries, I can't really give it due justice in this nutrient brief.

Here are some quick nutrient facts:

Raspberries are very high in fiber at ~8 grams per serving.
A very low glycemic load of 3 out of a scale going up to 250 (i.e. very low in sugar, ~5 grams).
They contain a little over 30mg of Vitamin C, meeting 50% of RDA.
Most notably, they are contain high amounts of manganese, meeting 40% of your daily requirement.

Another interesting fact is the sugar alcohol xylitol (found in many sugarless products) is created from raspberries. Though I advocate the consumption of the raspberries versus using xylitol, it explains why thousands of tons of raspberries are produced yearly. With the U.S. coming in third, Russia and Serbia produce nearly 50% of the world's raspberries.

In addition to eating raspberries, add them to your yogurt, oatmeal, smoothie, or even a salad. Though you may lose the fiber, raspberry vinaigrette is a delicious low sugar, low fat, and low sodium salad dressing.

written by

Kelly Huggins, A-CPT

Exercise Science, BS

Fitness Together Fitness/Nutrition Coach

Atlanta Personal Trainer giving Dark Chocolate Brownies and Red Wine to Clients and Community!!

2012-02-14T07:33:00.001-08:00

Atlanta Personal Trainer giving Dark Chocolate Brownies and Red Wine for Heart Health month!

Can you believe it! A personal trainer feeding you dark chocolate brownies and wine? Well, this is your excuse from your fitness coach to eat dessert and drink wine! I'm doing a Dark Chocolate and Wine- OPEN HOUSE February 29th at Fitness Together North Buckhead concentrating on Heart Health. This is the catch, the brownies are made out of black beans, cooked oats, very low in sugar or none (sweetened with Stevia or an alternative sweetener), and ground flax seed. But, not to worry, they will still taste great, yet be much healthier for you. After all, it still has dark chocolate, espresso powder, and vanilla extract.

This is a great opportunity for you to come by! We will provide information relating to your heart health, that includes the proper fitness approach to starting a cardio program and heart disease risks. We'll even provide you with a

6-Week cardiovascular program using Cardio Together to get you started on your own. If you're already doing a cardio program, we can teach you how to make it better!

All the while, we'll feed you dark chocolate brownies (heart healthy fruit as well)! We'll also provide wine (in moderation of course and you must be 21) or you can choose from non-alcoholic drinks available as well! There will be no pressure to make a commitment to our services. Just have a good time!

Why am I doing it? Well, it is Heart Health Month! I want and feel compelled to provide you with heart healthy information (like other heart healthy foods), and inform you how to achieve heart healthy goals and other goals.

Why brownies and wine?

It's not just the flavonoids in dark chocolate, but other cardio-nutrient (I just came up with that) rich benefits it has. The brownies also have oatmeal containing soluble fiber and the polyphenolic antioxidants in walnuts, as well as fatty acids. There are also fatty acids in the flax seed (Omega-3) and the fiber in black beans.

They will have extra virgin olive oil that contributes to the 6 grams of fat, but most of it is polyunsaturated fats (the good for you kind). Conversely, there is only 1 gram of saturated fat and no trans fat. They will have 2 grams of fiber, 3 grams of protein (thank you black beans), less than 1 gram of sugar, and only 89 mg of sodium (or less when salt is not added). The AHA recommends 1,500 mg or less sodium, especially with heart disease risks.

In the red wine you have heard of the coveted antioxidant resveratrol, but it also has polyphenols which are antioxidants as well. Polyphenols can lower cholesterol and blood pressure and contain anti-bacterial properties.

So, that's my case for giving you brownies and wine and I'm sticking to it. If I can't get you in to exercise, I will use life's indulgences to my advantage, yet maintain my integrity as I will feed you Heart Healthy food and give you wonderful cardiovascular fitness information.

If you plan to come, please let me know if I should expect you. Of course, you can just drop by too. I would love to meet you!

Date: February 29th, Wednesday

Time: 4:30 to 9pm

Where: Fitness Together North Buckhead,

4840 Roswell Road, Atlanta, GA 30342

Look forward to meeting you!

In health and fitness.

Kelly Huggins, owner

Fitness Together Leadership Council Member

LEARN ABOUT PACK TRAINING (YouTube)

SEE ME ON CNN!

Fitness Together North Buckhead

4840 Roswell Road, E101

Atlanta, GA 30342

404-303-8305

www.FTNorthBuckhead.com

www.FitnessTogether.com (national)

Please visit my Facebook, You Tube, Linked In, and Twitter pages

Show me the Love at Fitness Together North Buckhead!

2012-02-14T05:02:00.002-08:00

Do you love social media?

Is Facebook, Foursquare, and Twitter always in your back pocket?

Do you check in where ever you go so friends can keep track of your whereabouts?

If this sounds like you, then you are the perfect candidate for competing in Fitness Together's I HEART FT competition taking place in our studio during the last two weeks of February. In celebration of Heart Healthy month, Fitness Together challenges you to show your love of Fitness Together to all your online followers and friends between February 15-29 to earn I HEART FT heart badges and win prizes for your social media love and affection.

YOU ALSO GET ADDITIONAL BADGES FOR DOING CARDIO!

Simply check into Fitness Together each time you come for a workout, tweet about Fitness Together to all your followers and share your love of getting fit and living a healthier lifestyle to your Facebook friends to earn hearts and win prizes. Showing your love has never been so easy!

What's in it for you?

Earn five hearts and get a I HEART FT T-Shirt!
Earn the most hearts at the end of the month and win a Polar Heart Rate Monitor!
Bragging rights as Top Tweeter, Facebooker and Four Square User at the studio!

Here are the rules:

It's time to start Tagging, FaceBooking, Checkin In, Tweeting! FourSquaring, etc. Ready...Set...Go...

Good Luck and Happy Posting!

Kelly Huggins

P.S. Make sure to follow our studio on Twitter and like us on Facebook to not only win hearts, but also to stay up to date on all the latest news and deals from the studio!

http://www.facebook.com/pages/Fitness-Together-North-Buckhead/127712970608166

Nutrient Brief: Audacious Orange

2012-02-10T09:53:00.000-08:00

Originating in China and now largely grown in Brazil, California, and Florida, oranges have become one of the most popular eaten citrus fruits in America. Largely known for its sweet tangy taste, it is also known for its abundance in health benefits.

Vitamin C (53.2mg per unit) is the most common know health benefit. The recommended daily value for people 19 and up is 75mg for women and 90mg for men. The main purpose of Vitamin C is to disarm free radicals that are both inside and outside the cell. The damage caused inside a cell to the DNA from free radicals is what results in cancer. Citrus in general helps prevent cancers of the esophagus, mouth, larynx and pharynx. Also, Vitamin is widely known for preventing colds. It helps boost your immune systems to help fight off any nasty cold your friend or child unknowingly passed on to you.

Vitamin C has proven that it can also help lower cholesterol. The orange peel, which is used in culinary cooking as a “zest”, is a GREAT source of a protein called pectin (2.40g per unit). This has been shown to, also, help in the process of lowering cholesterol.

There have been studies that oranges can have good effect on prevent cardiovascular disease as well as helping preventing Rheumatoid Arthritis.

Now, going to your favorite grocery store and buying a jug of orange juice will not suffice in getting you all the nutrient/benefits I have listed for you. The best way to get these benefits is to enjoy a fresh squeezed glass of OJ or simply eat an orange!

Jana Campbell, NPTI

Fitness Together Fitness/Nutrition Coach

(please recognize Jana Campbell as author when sharing this article)

Healthy Heart, Healthy You!

2012-02-08T04:21:00.000-08:00

Heart candies, heart shaped valentines and chocolate hearts are everywhere this time of year, but the heart that should be getting your undivided attention everyday is the one in your chest that works 24/7 to power your body and fuel your internal system. As the powerhouse of your body, the heart needs to run in tip-top shape for overall health and fitness. To celebrate National Heart Month this February, give your heart and body the gift of longevity and health by starting a heart healthy fitness regimen that focuses on metabolic cardiovascular exercises and combines muscle pumping strength workouts with healthy nutrition choices.

Feel the Love with High Intensity, Heart Healthy Cardio

A strong heart drives a healthy body and metabolic cardiovascular training is the key to not only living a heart healthy lifestyle, but also to feel better, look better and perform better throughout your life. Although nutrition and strength training are important elements to physical fitness, you can’t rely solely on one or the other to achieve overall health and fitness well-being. A recent study from Duke University found that when compared with strength training alone, cardio exercise is the most efficient and effective way to lose the belly fat located deep within the abdominal cavity, which is the kind of fat that is the most damaging to your health and heart. Specifically, aerobic training burned 67 percent more calories in the study when compared to strength/resistance training.1

The first step to a healthy you is establishing a strong cardiovascular foundation to jumpstart your body’s metabolism, increase stamina and energize your body’s cells by pumping oxygen rich blood throughout your body. This leads to not only burning away excess fat, but lowering cholesterol and blood pressure, and reducing the risk of heart attack and cardiovascular disease. Studies show that high intensity metabolic training in particular is a leading force to reducing heart attack risk and improving physical fitness. In fact, a recent study from the American College of Sports Medicine (ACSM) found that three hours per week of vigorous exercise can cut a man’s risk of heart attack by 22 percent.2 High intensity cardio exercises can range from wind sprints to moving jump squats and plyometrics.

Make Time for Heart Pumping Workouts

While cardio training is king to heart healthy fitness, strength training is an integral counterpart to attaining optimal health and fitness. Strength/resistance exercise allows for developing and maintaining muscular fitness, strength and lean body mass gains, as well as strengthening of connective tissues, increased bone mass and metabolic rate.

Heart healthy exercises that fuel your body with lasting benefits long after you’ve left the gym don’t have to eat up your entire day. As little as 15 minutes a day of metabolic cardio training, combined with 15 minutes of strength intervals, may be all you need. According to industry studies, 15 minutes of total body resistance training can elevate your resting energy and boost metabolism by 6 percent for up to 72 hours,3 and those who added intervals into their fitness routines for two weeks burned 36 percent more fat than those who stuck with traditional exercise routines.4 A 45-minute interval circuit workout that combines a handful of high impact cardio exercises, such as box squat jumps, mountain climbers and burpees, with total body strength exercises, such as weighted lunges with bicep curls and wall sits with shoulder presses, can quickly and effectively build your heart and body’s strength and endurance.

Active Lifestyle, Active Heart

According to the American Heart Association (AHA), seven out of ten Americans don’t get enough physical activity on a daily basis. In today’s fast-paced, over scheduled world, carving out time for physical activity can be a daunting task, but it doesn’t have to be if you focus on adding cardio elements into your workouts, as well as your everyday activities. The AHA recommend that healthy adults under the age of 65 engage in moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three times a week; paired with strength training exercises.5

Working out regularly with a professional trainer one-on-one or in a small group setting is a critical component to keeping your heart healthy and strong, but complementing your regularly scheduled total body workouts with cardio activities throughout your day also helps to promote a healthy and active lifestyle. The following simple tips will help you get a move on and add heart healthy activities into your daily lifestyle.

● Instead of wasting time searching for the closest parking spot, pull into the furthest spot away from the door and enjoy the extra walk to the building.

● Use the stairs at work and for appointments instead of the elevator.

● Walk or bike your kids to school and use two wheels (or feet) instead of your car when running neighborhood errands.

● Take a 10-minute activity break at work to stretch or take a quick walk.

● Walk to visit co-workers instead of sending an e-mail message.

● Instead of sedentary nights out to the movie theater, take your spouse or friends out for a night of dancing.

Heart Healthy Nutrition

You will look better, feel better and perform better mentally and physically if you fuel your body with foods that are nutrient rich and support a strong cardiovascular system. Foods that enhance cardiovascular health can include Mediterranean type foods such as lean proteins, olive oils, dark leafy greens for a strong heart and blood vessels, whole grains and fiber such as oatmeal and brown rice. Researchers also have found evidence that the high levels of antioxidants found in spices with bold flavors such as cinnamon, rosemary, oregano, black pepper and garlic powder can reduce fat levels in your blood linked to heart problems by 30 percent.6

A healthy body and a healthy you start with a healthy heart. Adopting healthy lifestyle habits such as cardio exercises, strength conditioning and healthy eating will not only strengthen your body’s heart and lower your risk of disease, but it also will help you live your life looking, feeling and performing better. Certified personal trainers at Fitness Together are available today to help you get started on living a heart healthy lifestyle. Contact your local Fitness Together studio to begin one-on-one personal training or group PACK training focused on a healthy heart and a healthy you.

XXX

Sources:

1 Duke University Medical Center, The Effects of Aerobic versus Resistance Training on Visceral and Liver Fat Stores, Liver Enzymes and HOMA from STRRIDE AT/RT: A Randomized Trial”, AJP, Endocrinology and Metabolism, 2011.

2American College of Sports Medicine, “Vigorous Physical Activity, Mediating Biomarkers, and Risk of Myocardial Infarction,” Medicine & Science in Sports & Exercise, October 2011.

3European Journal of Applied Physiology, 2011.

4 Journal of Applied Physiology, “Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women,” April 2007.

5American Heart Association, www.heart.org.

6 Pennsylvania State University, “A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Menhttp ://jn .nutrition .org /content /early /2011/06/22/jn .111.138966.abstract ?cited -by =yes &legid =nutrition ;jn .111.138966 v 1 - fn -1#fn -1,” The Journal of Nutrition, 2011.

Dark Chocolate Brownie and Wine Party (OPEN HOUSE!)

2012-02-06T07:31:00.000-08:00

Have you been looking for an excuse from your trainer to eat brownies or drink wine?

Well, here is your opportunity! As a matter of fact, we'll supply the brownies and the wine! All in moderation of course! Not to deter you, but the brownies are also made out of black beans! It's all good, we promise! Not to mention, it will be Heart Healthy!

In honor of Heart Health Month, Fitness Together North Buckhead is doing our group Nutrition Together tied into our Open House! Learn how to decrease cholesterol, increase good cholesterol, learn about the benefits of red wine and dark chocolate, learn about heart healthy foods, etc.

Bring a friend, a co-worker, spouse, or anyone you like!

Date: February 29th, 2012
Where: Fitness Together North Buckhead
4840 Roswell Road, Atlanta, GA 30342
When: 4:30 till ....
Why: Why not!?

MYTH: Stress Tests and Cholesterol Screenings determine Heart Disease Risks

2012-02-06T06:33:00.000-08:00

When I was getting my degree in exercise science, one of the things we learned how to do is an exercise stress test with an ECG (electrocardiogram). Though we learned many different abnormalities to look for, the most prominent is what is known as ischemia.

What an ECG shows?

Ischemia is where there is a lack of oxygen that is being supplied to the heart by one of the coronary arteries. On an ECG, it is a “dip” in what is known as QRS complex (electrical waves). When this happens, this most likely means that there is an occluded artery. If you have this show up on your ECG, chances are that you would receive further testing (an angiogram or CT scan) to take a closer look. If nothing shows, chances are, no further tests will be given.

ECG is not Enough!

There is just one problem; ECG’s do not even recognize that there is a problem until 75% of the artery is occluded. Furthermore, cardiac deaths are attributed to blockages in the arteries as little as 50% occluded. This becomes a bigger problem considering that more than 25% of those who have a heart attack results in sudden death. Though I can’t give you the statistics of the number of people who have had an ECG and then had a heart attack and died, we all have heard the story of someone this has happened to.

What cholesterol test shows?

In addition to an exercise stress test, the paradigm is that you should have a cholesterol screening to determine your cardiovascular disease risks. Cholesterol levels definitely shows that there can be a risk. Especially if your LDL’s (the “bad” cholesterol) is over 100mg/dL (deciliter) of blood, you are at higher risk of cardiovascular disease. Conversely, if your HDL (the “good” cholesterol) is over 60 mg/dL, that is considered to be a negative risk factor (meaning your at less risk of heart disease). My experience is, that this is often overlooked.

Cholesterol Screenings is not Enough!

Just like an ECG, it is an applicable test. Unfortunately, it’s treated often times as the only the test you need.

For example, you can show that your cholesterol is good, but you can still have a heart attack. You can also show that your cholesterol is high, but not be at risk at all. This is frustrating, because most in the medical profession are quick to prescribe medication without really knowing if it’s necessary. At the defense of many others in the medical community, this paradigm is beginning to shift. As a matter of fact, many physicians are beginning to direct patients toward diet and exercise (though they are outnumbered). Okay, I’ll break away from this tangent as it is another discussion altogether.

What does all this mean?

For one, this does not mean that you shouldn’t have an ECG exercise stress test or cholesterol screening. Quite the opposite, you should do those tests. However, do not limit yourself to only cholesterol screenings and stress tests, especially if you have a family history of cardiovascular disease, if you have ever smoked, are obese, have Type II diabetes, etc. You own your body and you still have choices.

Here are some other tests you should also consider:

hs-CRP Test- (hs means High Sensitivity, CRP means C-Reactive Protein)

An elevation of this enzyme may mean you have damage that is sustained at the lining of your arteries. This most likely means you have a blockage as well, which increases the chances of a heart attack. If you’re at higher risk of heart disease, this test is highly recommended. All you need to do is to have your blood tested for it. When your doctor takes your cholesterol, ask him or her to check your hs-CRP.

Homocysteine Test

While you’re at it, have your homocysteine levels checked. If your homocysteine levels are elevated, this may mean you have a deficiency in B12 and/or folate. This means that you are at higher risk as well, as these vitamins vasodilate (widen) the arteries (which is what you want). Without enough B12 or folate, your arteries may be vasoconstricting (or narrowing). Just as with hs-CRP, you can have this checked just by giving your blood.

Last but not Least is a CT scan (computerized tomography)

At the heart of the matter (no pun intended), is whether you have a blockage in the artery or not. The only way to really know is to go in there and look. A CT scan can detect atherosclerosis/arteriosclerosis (hardening of the arteries) which can be caused by plaque build up of cholesterol deposits and/or calcium. Though fairly noninvasive, this test can be pricey. Often times, health insurance will not cover this test. However, if you’re at high risk, pay out of pocket. What’s your life worth to you?

“An ounce of Prevention is worth a pound of cure.” ~Benjamin Franklin

A few years ago when I was doing my radio show, I had a guest by the name of Dr. Robert Superko, author of Before the Heart Attacks. We discussed (and he shared a lot of information), that the best way to reverse heart disease is through lifestyle changes, proper nutrition, and exercise. He discussed supplements such as niacin and coenzyme Q10. He also discussed how cholesterol screenings and stress tests don’t tell the entire picture. In addition to some other preventative books out there, I highly recommend reading his book. Stay informed about heart disease!

written by

Kelly Huggins, A-CPT

Exercise Science, BS

Nutrient Brief: Mad for Mango!

2012-02-06T04:00:00.000-08:00

Of all the fruits that are available to try, the mango can be one of the most looked over. Mangos are a splendid option for those looking for something different or for someone who is just tired of eating apples and oranges.

They are Considered the "King of Fruits" in many countries around the world. Mangos represent over fifty percent of all tropical fruit produced globally. The distinction of being a national symbol is held in India, Philippines and Pakistan. One cup of sliced Mangos is packed with Vitamin C, Vitamin A (beta carotene), Soluble fiber and are overall very delectable! So as Americans why don't we ever eat them?

See Mango Madness article for more nutrition facts and recipe!

Find a Mango that is ripe- The biggest obstacle to avoid when purchasing one is realizing that it's not ready to eat yet! You should look for a reddish color with hints of yellow. The more yellow means a sweeter taste. If the only ones you see are still green you can store them in a paper bag for a couple of days until ripened.

Take time to prepare- Cutting a mango can very messy and turn into a sticky situation. Cut into the fruit lengthwise just around the seed to form multiple pieces. Slice into the pieces both up and down and sideways but not all the way through the peel. Turn the pieces inside out to expose ready to cut chunks.

Mix it up- You can mix in small chunks with grapes and kiwi for a fruit salad. Stir in red oninon, cilantro, lime juice and cucumber for a new take on salsa. Throw in a blender with ice, greek yogurt and a little stevia for a awesome smoothie. For the less creative chefs out there you can always just eat it by itself!

Dennis Sluder

NPTI Certified Trainer

Nutrition Coach

SPECIAL COUPLES EDITION OF Client(s) of the Month - February

2012-02-02T05:43:00.000-08:00

Micheal and Maureen Lynch

(with us 4 years!)

Michael and Maureen are the most wonderful Irish couple that have been married 37 years! Every time they come in they are full of enthusiasm. It’s contagious! They are both avid golfers, skiers, and love to travel. We are very proud to have them as our loyal patrons!

Jason and Meredith Russell

Meredith and Jason have become the ultimate fitness couple. Meredith comes in M-F and Jason joins her for a PACK session Wednesday morning at 6am! Jason also trains for long distance endurance events. They have been married for 6 years with two children!

Ted Reed and

Dr. Katrina Cryder

These Brookhaven residents share an active lifestyle. They participate in PACK sessions together and participate in Fitness Together 5K’s and events. You may also know Katrina as our preferred chiropractor at A Touch of Health! And, you may have seen them in our videos (PACK VIDEO). Ted and Katrina have been married for a year!

Joe Bell and

Blair Slusne

Joe and Blair started at Fitness Together after doing research on “what you should look for when hiring a personal trainer”. Joe also has his company (Resolution Technologies) actively involved in additional activity, sponsors employees to participate in PACK sessions, and endorses corporate wellness. Joe and Blair are engaged to be married in May!

David Schweitzer and Gretchen Corliss

Gretchen discovered Fitness Together as the result of Kelly doing a speaking engagement at The Elaine Sterling Institute. She began training and insisted her fiancé David start. They have become immediate fitness enthusiasts and have a PACK name –BALL SLAM! They are engaged to be married in June!

Lauren and Stephen Leotis

Lauren has been a client with us for 2 years. Lauren is always sharing stuff she learns from working for the CDC. We always heard about her professional cyclist husband, Stephen. Since October, Stephen comes in to do PACK sessions with Lauren. They have been married for I year!

Nutrient Brief: Heart Healthy Foods!

2012-02-01T04:54:00.000-08:00

Here are some of the main foods and food groups that have a positive impact on heart health:

Flax Seeds--high in omega-3 fatty acids and fiber. Ground version is easier to absorb in the body and easy to mix in many foods.

Nuts—another great source of omega-3 fatty acids as well as protein. Almonds, walnuts, brazil nuts are all great, just try to look for unsalted versions and watch portion size since they are calorie dense.

Fish—particularly salmon, sardines and tuna all have healthy amounts of omega-3 fatty acids also. Try to get in at least 2 servings a week.

Oatmeal—filled with cholesterol-lowering soluble fiber and a small amount of heart healthy fats also. Watch out for the added sugars in instant flavored varieties. Steel cut and unsweetened instant oatmeal are good choices.

Fruits & Veggies—a no-brainer for any healthy diet, get a wide a variety of colors and types of fresh produce to gain a variety of vitamins, minerals, and antioxidants that help defend the body against a plethora of diseases.

Omega-3 is a prevalent part of many of these foods due to benefits including lowering total cholesterol levels, lowering triglycerides, and lowering blood pressure. All of which have an effect in greater overall cardiovascular health. Soluble fiber has been shown to have a similar effect. As always, the closer we eat to the natural forms of food from the Earth the better.

Katie Jensen

Psychology B.S.

Fitness and Nutrition Coach

written by:
Katie Jensen, CSCS
Psychology, B.S.
NPTI Graduate

Valentine's Day Special!

2012-01-30T14:49:00.000-08:00

For one person, we will still do $99 for 2 Weeks of

Small Group Personal Training!

It can be a gift for yourself or someone you know! Yes, you still get roses!
:-)

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