Read the latest health, fitness and nutrition tips from the staff of certified personal trainers at the best personal training studio in Cleveland! Fitness Together 8251 Chippewa Rd. Brecksville, Ohio 44141 In the Heinen's Plaza (440) 550-4862 Servicing clients in Brecksville, Broadview Heights, Independence, North Royalton, Richfield and Sagamore Hills
Welcome back to the weekly edition on Trainer Tuesdays. Make
sure to check in at our blog every Tuesday evening to learn the expertise of
our great staff.
Aside from being fantastic exercise coaches, they are also extremely
knowledgeable in many aspects of health and fitness; so, it's time that you get
to know them a little better! Each week, we will post a frequently asked, or
sometimes just a fun fitness related question followed by the answers of each
of the trainers at Fitness
Together Brecksville.
Where should I start strength training if I’m intimidated
by weights?:
If you are intimidated by starting a strength training
regime, first off, start with a plan of attack. What I mean
by that is
to determine what do you want to accomplish/achieve and in what time frame. Second,
when starting off, use bodyweight movement exercises or resistance tubing
with basic movements. The sets and reps that you complete will vary depending
on your goals. Usually 12-15 reps is adequate for someone who is just starting.
Anything too high may cause sloppy form at the end of the set. Use lighter
resistance to learn proper form and technique before advancing. This will
help your body start to adjust to working out and get it conditioned for
workouts with heavier weights to prime your muscles. The more you
improve your technique and form, the more confident you will become when
working out; and in yourself as well. Third, when you start to make the
change over to either machines with weighted plates or dumbbells, make sure you
start slow. Use weights that are challenging to you but not overwhelming or
discouraging to you. Remember, proper form is everything! Progress comes
with time.
If you're intimidated by weights, it is best to start light.
Using your own body weight as resistance would be the ideal way to start.
Movements such as body weight squats, push-ups and lunges will help you get a
feel for resistance training. It will also help to strengthen your core muscles,
which you use as a stabilizer for almost every exercise. Eventually you can add
medicine balls and resistance bands as well. You want to increase the weight
gradually. Free weights such as dumbbells can be added, but you want to
remember to start light. Proper form is the most important aspect to strength
training.
There are plenty of sites that offer great tutorial videos on the proper form
for all resistance exercises. These include bodybuilding.com and acefitness.org.
If you are intimidated by the free weights section at the gym, it's helpful to
remember that many people have tunnel vision at the gym, they only notice their
own body. There is no reason to be self-conscious.
Free weights can be extremely beneficial. You're recruiting more muscles than
you would if you were using machines. It's vital to start light though when
you're just beginning a program.
Exercising With Osteoporosis: Build Bones, Stay Strong
When you think about what your
body’s bone structure looks like, flashbacks of the lanky skeleton hanging lifelessly in your science class are probably the first thoughts that come to
mind. The bones in your body, however, are much livelier than their classroom
counterparts as they are made up of living and growing tissue that continues to
get denser as you become a young adult. As you age into adulthood, you can
begin to lose more bone mass than your body produces, putting you at a higher
risk of bone breakage and osteoporosis.
Reports from the National
Osteoporosis Foundation (NOF) earlier this year indicated that 57 million
Americans are affected by low bone density conditions or osteoporosis. By 2020,
the NOF estimates that half of all Americans over the age of 50 are expected to
have low bone density or osteoporosis. Whether you have osteoporosis now or at
risk of developing this common condition, there are steps you can start taking
today to help reduce the rate of bone loss in your body.
Feed Your Bones, Build Strength
If you are one of the millions of Americans suffering from osteoporosis, it’s
important to be proactive about reducing the loss of bone density by adopting
healthy exercise and nutrition habits. A diet rich in Vitamin D and calcium can help make bones harder and
stronger, while a well-balanced nutrition approach that includes a mix of
dairy, lean protein, fruits, vegetables and healthy fats can feed your body’s
framework with the nutrients and minerals it needs to support weak bone areas
and reduce the risk of bone loss.
To enhance the flexibility and strength of your body’s foundation, it also is
important to keep the bones moving with a combination of weight-bearing cardio,
muscle strengthening and core balance exercises, says Sue Teoli, personal
trainer and studio owner at Fitness Together New Canaan. The NOF recommends 30
minutes of weight-bearing exercises daily (walking, elliptical, swimming, stair
climbing), a combination of upper body and lower body muscle strengthening
exercises (using body weight or resistance equipment) two to three days per
week, and a variation of balance, posture and functional exercises each day
depending on the area you are the weakest.
“It’s imperative to keep exercising if you have osteoporosis,” Teoli advises.
“Anytime you improve your muscle strength, it’s good for your body. But, when
you have osteoporosis, exercising can strengthen your bones first and foremost,
while helping to slow down and prevent your bones from deteriorating.”
Break Out of the Cycle of Bone Loss by Getting Active Safely
Many people with osteoporosis may be reluctant to exercise as they may be
afraid of getting hurt, breaking a bone or making their condition worse. While
it’s recommended to consult with your doctor before starting any fitness
routine, it can be very beneficial to the health of your skeletal and muscular
systems when you focus on improving your physical fitness strength, balance and
mobility.
“I tell all my clients, but especially my older ones, that strength in the
lower back, abs and core is one of the most important things for your body,”
says Teoli. “When you balance, you engage every muscle in your body. I think
it’s important to focus on core strength and balance whether you have
osteoporosis or not.”
It’s always important to think safety first when starting any workout routine
by being aware of the inherent risks and staying in tune with how your body
feels before, during and after you work out. Teoli advises her clients with
osteoporosis to be aware of the following precautions before they start working
out:
Refrain from high-intensity interval training as the jarring, jumping
and high joint impact typically associated with these types of workouts
increases the risk of bone damage and breakage.
Never flex your spine forward
like when doing a traditional sit-up as this movement puts too much strain
on the vulnerable sections of your spine and mid-section. Instead, opt for
other less forward-bending core movements such as the plank.
Be careful with bending and
twisting your body in different directions, as these movements can
increase the risk of compression fractures in the spine.
“My philosophy is to start out slowly and progress slowly,” says Teoli. “If
you start out with vigorous exercises, you run the risk of injury. I believe in
taking baby steps with my clients and working on a movement until they master
it.”
If you have osteoporosis and are ready to start an exercise program to build
your bone strength and physical fitness levels, Teoli suggests going back to
the basics. A sample workout plan that she would suggest for her clients with
osteoporosis includes the following elements.
Upper body strength movement
like a modified push up.
Lower body strength movement
like a body weight squat while leaning against a fitness ball along the
wall or straight leg lifts if you have knee issues.
Core exercises such as planks
or balance exercises using a BOSU ball.
Weight-bearing cardio
movements such as walking, stair climbing or elliptical.
You can choose to do each exercise either for a set amount of time like 30
seconds each or for a certain number of repetitions such as 10-15 reps.
Either way, the focus of your fitness plan when you have osteoporosis should be
on working out your body and supporting healthy bone structure.
Hey All, thanks for checking in! Welcome back to our weekly
post on Trainer Tuesdays. Make sure to check back to our blog every Tuesday
evening to learn the expertise of our great staff. Aside
from being fantastic exercise coaches, they are also extremely knowledgeable in
many aspects of health and fitness; so, it's time that you get to know them a
little better! Each week, we will post a frequently asked, or sometimes just a
fun fitness related question followed by the answers of each of the trainers at
Fitness Together Brecksville.
I will sum my fitness philosophy
in three words. Motivate- I will find what makes you tick--
what makes you spark that fire and gives you incentive to work hard. Educate-I will instructyou
on the proper form during exercise and give you educated advice to achieve your
goals. Inspire you to dream big… reach down inside and
realize your true potential to reach your personal fitness goal or goals set
for yourself.
If I had to sum up my fitness philosophy in three words,
they would have to be Mind, Body and Soul. Fitness incorporates all three of
these individual aspects to reach an ultimate goal. If even one of these three
components is missing, your efforts might fall short.
When I think of fitness, I think of total wellness. The
three words that come to mind when accomplishing this feat are exercise,
nutrition and meditation. The exercise portion encompasses all
aspects of physical activity that we have control over. This includes but is
not limited to resistance training, cardio training, fllexibility, and even
making sure to get the right amount of rest in order for your body to recover.
The nutrition portion is also where we have control over what we put into our
bodies. One of our Nutrition Together slogans is “Nothing Tastes as Good as
Healthy Feels”, and I ask you to just think about that slogan for a bit. Our
body requires certain nutrients on a daily basis in order to function properly
and lower your risk of creating diseases and other conditions. The meditation
portion is important to take care of your mind. We all get caught up in the
daily stresses of living life on life’s terms. I find that it is always
critical to set aside some quiet time to just relax, listen and try to find
some serenity. Often times, weather permitting, I like to accomplish this
outdoors in a park or by water where I can feel a connection with nature. Other
times, I listen to an audio from someone like Dr. Wayne Dyer or find a YoutubeVideo that helps. It becomes much easier to manage my priorities without
feeling overwhelmed when I remember to practice meditation on a regular basis.
Fitness Shouldn’t be Frightening: Getting Past What Scares You About
Working Out
If you associate gyms with the likes
of a haunted house, believe personal trainers are as scary as zombies and
find
running on the treadmill as fun as running away from a headless chainsaw
operator chasing you through a dark corn maze, then working out may just be one
of your biggest nightmares. But have no fear – easy and fun fitness tips are
here to help you overcome the horror of working out this Halloween.
Clear Out the Cobwebs
Getting started with anything new, especially working out, can be difficult
if you don’t know where to begin. There’s no better time than this Halloween to
stir the skeletons in your closet and move yourself into a fitness-oriented
routine. Dust off your sneakers, shake the cobwebs off your workout clothes,
grab a partner in crime and get started today with achieving your fitness
goals.
“We work with a lot of Baby Boomers who are intimidated by the gym because they
don’t know what to expect. They don’t want people to watch them work out
and they are worried about not being able to work the machines,” says Gwen
Beckcom, personal trainer and studio owner at Fitness
Together Mission Hills. “Once you go and get a routine going, it gets
easier. You get stronger, you get more confident and it trickles down to all of
the other areas of your life.”
Banish the Evil Spirits
The evil spirits of self-doubt, negative self-talk and bad attitudes can
easily stand in your way of starting a fitness routine if you feed into their
haunted nature. Beckcom has had clients who were hesitant about working out
because they feared not being able to do one pushup or they were afraid they
would have to give up everything they loved to live a healthy lifestyle.
Contrary to these common misbeliefs, living a healthy lifestyle doesn’t
necessary mean going without. Instead of giving up what you love, you only need
to adapt your favorite foods, hobbies, etc. into healthier choices. And, it’s
important to remember that the reason you’re starting a fitness program in the
first place is to learn how to do pushups, core
work, strength movements and cardio exercises. That’s what makes trying
something new so fun – it’s an adventure of learning new movement and eating
strategies that will help you make healthier, stronger and happier lifestyle
choices.
“People think they’ll have to skip meals to lose weight and they’re afraid
they’ll be hungry all of the time,” Beckcom says. “If you’re feeling deprived,
then you’re going to overdo it. Instead of eating three large meals, eat five
smaller meals and drink enough water. You also need to make sure to have enough
protein in your meals to help you feel fuller longer. When you live a healthy
and fit lifestyle, it keeps you from overfilling your plate during meals and at
holidays.”
Stare Intimidation in the Face
Setting goals can be intimidating, especially if your goal seems out of
reach and unattainable. Instead of giving up before you even start, break down
your goal into smaller, actionable and achievable mini-goals that will support
your ultimate aspirations.
Instead of signing up for a race before you’ve ever run a mile and then go
pale as a ghost the first time you step on a treadmill, start off easy by
incorporating 10 minutes of walking or running into your daily routine.
Eventually work your way up to walking or running the time or distance you want
to achieve and enjoy the journey in the process.
“If you start with small steps and develop healthy habits along the way, you
will be happier and enjoy a healthier lifestyle,” Beckcom explains. “When it
becomes a lifestyle, it’s easier to do."
It also can help to align your fitness goals to something in your life that
has meaning – lose 50 pounds before setting sail on a family cruise, elevate
your fitness level to participate in a sport or activity you used to do when
you were younger, or incorporate daily activity into your life with your family
so you can play catch with your kids without getting winded. Just make sure to
celebrate all of the small successes along the way to keep you motivated and
dedicated to succeeding.
Trick or Treat?
You might think you can trick yourself into not eating your favorite holiday
treat. But typically the more you deny yourself the greater chance you
are setting yourself up to failure.
Don’t be afraid to enjoy the holiday today, but make sure it only lasts for
one day and doesn’t trickle over into the next two or three months. Beckcom
tells her clients to have one piece of their favorite candy out of the
Halloween sack, then give away or throw away the rest. There is no need to keep
the entire candy bag around the house haunting you after Halloween is over.
“When you exercise and practice healthy eating habits, it gives you the
freedom to enjoy the foods you love,” Beckcom says. “You just have to focus on
moderation, portion control and being active.”
Take the fear out of fitness and the horror from working out by taking the
first step this Halloween season toward living an active and fit lifestyle.
It’s not as scary as you think if you just take one step at a time, continue to
look forward and don't let your fears haunt you.
Hey All, thanks for checking in! Welcome back to our weekly
post on Trainer Tuesdays. Make sure to check back to our blog every Tuesday
evening to learn the expertise of our great staff. Aside
from being fantastic exercise coaches, they are also extremely knowledgeable in
many aspects of health and fitness; so, it's time that you get to know them a
little better! Each week, we will post a frequently asked, or sometimes just a
fun fitness related question followed by the answers of each of the trainers at
Fitness Together Brecksville.
What is the scariest fitness trend or trick that you
have seen?
This one is easy. Supplements. In 1994 the Dietary
Supplement Health and Education Act made dietary supplements unregulated by the
Food and Drug Administration (FDA) as long as they state on their product "This statement has not been
evaluated by the FDA. This product is not intended to diagnose, treat, cure, or
prevent any disease." Since they are unregulated,
many companies are not truthful on their label as to what is in the product.
Furthermore, companies put ingredients in their product that can be very
harmful to the human body, and claim it will enhance performance without
substantial research to back that claim. I recently read an article about a
supplement called Jack 3d and how it contains an ingredient called DMAA. It was
linked to the death of three American soldiers that took the product before
training. Even after this happened retail stores continue to sell products that
contain DMAA. The bottom line is unsafe supplements are currently being sold in
retail stores, and products that appear to be safe may be unsafe due to the
limited accountability on what they claim on their labels. At Fitness Together
we promote Advocare products because they voluntarily have their products
tested by a 3rd party, and only use ingredients that research shows are safe. I
highly recommend watching this short video. http://www.youtube.com/watch?v=NU-OlVEA_cA
One of the scariest fitness trends I have seen has to be
crazy extreme workouts that are too extreme for most
individuals. It’s key to push yourself in the gym to achieve the
results you want. In fact, you should push yourself. What’s not
so good is to push yourself to destroyable limits.
It’s a quick way to get injured. But in fitness environments these
practices are trending. The idea is that you work yourself to
complete exhaustion no matter how horrible your form gets. At the end of
your workout you will feel satisfaction knowing you gave it your
all.
But here's the problem with all this: Any good
trainer knows that as fatigue starts to set in during an
exercise, your form starts to falter. Your body starts to compensate
altering the muscle fibers that are recruited as well as delaying reflexes. In
return you overload on your joints and soft-tissues, which makes
fatigue a key component of injury potential. So in the end, good form is
everything. Never sacrifice form for weight.
The major exercise trends that get all the attention always
seem to be the most extreme. Everyone should push themselves when they workout.
However, there are some workouts that are so extreme, they push you beyond your
limits.
An example would be doing intense exercises such as plyometrics or long
distance running in order to lose weight. This can have an extremely negative
effect on your body, especially if you're just starting out. These types
of workouts require movements that put extensive pressure on your lower joints
and muscles. If you're overweight, this can increase the risk of injury. Jumping
and running are actually very advanced movements. If you're not in proper shape
prior to performing them, injuries are likely to occur.
The same can be said for weightlifting. Working yourself to complete exhaustion,
a trend we see all too often, is extremely dangerous. As the body and muscles
fatigue, your form can become sloppy and you can lose control over the weight.
Poor form in addition to the lack of control only increases the risk of injury.
We love to push ourselves to the limit, but it's important to keep proper form
at all times.
The foods of fall reflect the
warm colors of the season and connote comfort, warmth, and welcome. The
spectacular yellow of the Gingko tree, the vibrant red and yellow leaves of the magnificent
maple trees and the burnt orange of the ubiquitous pumpkin form a collage of
fall color.
Why not take this opportunity to dig into the superbly nutritious cornucopia of
fall fruits and vegetables? Use the fall food color palette below as a
guide to choosing five of the best fall fruits and veggies:
Apples (red and
yellow)
Red Delicious, Pink Lady, Mutsu, McIntosh, Jonathan, Jonagold, Honeygold,
Honeycrisp, Granny Smith, Golden Delicious, Gala, Fuji, Empire, Cortland,
Braeburn, Pippin, Winesap, Gravenstein ... there are simply tons of
delicious apples to choose from! While available year round, apples do
have a season. The harvest season for apples runs from August to October
depending on the variety. They can be stored for up to six months at cold
temperatures. Packed with cholesterol-lowering fiber, vitamins and plant
antioxidants, aim for an apple a day to truly keep the doctor away!
Brussels Sprouts
(green)
From September to February, you can find locally grown Brussels sprouts at
their peak. Try oven-roasting them with a drizzle of extra virgin olive
oil and just a touch of sea salt for a crispy texture. Brussels sprouts
are a cruciferous vegetable, or a "crucifer,"
meaning they belong to the Crucifae family of vegetables. Cruciferous
vegetables have numerous health benefits, most notably their ability to
fight cancer. Crucifers contain isothiocyanates, chemical compounds that combat
carcinogens by inhibiting their activity, repairing damage made by them,
and also speeding up cancer cell death.
Pumpkin (orange)
Known as the quintessential fall vegetable, pumpkins mature in the fall
and winter. Pumpkin is very easy to cook. Simply bake pumpkin flesh in the
oven for tender, delicious results, or try it in a favorite recipe. The
bright orange color of pumpkin is a dead giveaway that pumpkin is loaded
with a powerful antioxidant called beta-carotene.
Beta-carotene is converted to Vitamin A in the body. Current research
indicates that a diet rich in foods containing beta-carotene reduces the
risk of developing certain types of cancer, reduces the degenerative
aspects of aging and offers protection against heart disease. One cup of
boiled pumpkin contains a mere 50 calories and three grams of dietary
fiber.
Mushrooms (brown)
Many varieties of mushrooms peak in the fall, including the wild
mushrooms: chanterelles, hen of the woods and lobsters. At just 19
calories for an entire cup, mushrooms are the perfect weight loss food!
Mushrooms also provide a surprising amount of nutrition, loaded with
potassium (the key blood-pressure-lowering mineral), selenium (a potent anti-oxidant mineral) and Vitamin D
(mushrooms are one of the few natural sources of the sunshine vitamin).
Meaty mushrooms are perfect for hearty fall dishes, so be sure to bulk up
your meals with mushrooms.
Grapes (purple)
While grapes can be found in supermarkets all year long, locally grown
grapes have their peak season in autumn when they’re plump and sweet. The
purple variety of grapes (which can be either reddish-purple, true purple
or purple-black), are rich in natural phytochemicals that can help reduce
your risk of several chronic diseases. The skins of purple grapes contain
a polyphenolic compound called resveratrol.
Resveratrol has anti-inflammatory and antioxidant properties. The skin of
the grape also contains quercetin, a type of plant pigment called a
flavonoid, which is responsible, along with resveratrol, for the color of
purple grapes. Quercetin is also a potent antioxidant known to help
stabilize and remove disease-causing free radicals.
Use the spectacular autumn hues to color your plate with these superfoods!
Hey All, thanks for checking in! Welcome back to our weekly
post on Trainer Tuesdays. Make sure to check back to our Blog every Tuesday
evening to learn the expertise of our great staff. Aside
from being fantastic exercise coaches, they are also extremely knowledgeable in
many aspects of health and fitness; so, it's time that you get to know them a
little better! Each week, we will post a frequently asked, or sometimes just a
fun fitness related question followed by the answers of each of the trainers at
Fitness Together Brecksville.
What are some healthy alternatives to give out on
Halloween that kids will actually enjoy?
Some great ideas for alternatives to hand out
on Halloween are trail mix, which gives the children a healthy variety in its
package. Also granola or healthy cereal bars like Kashi offer a sugar
free cereal bar with nutritional value. Plain raisins or yogurt covered raisins
are a great choice for fiber and of course a healthy option for your trick or
treaters. Another great choice is dried fruit. Everyone loves regular fruit ,
but dried fruit makes it seem like your having something sweet like candy but
in all reality you’re not. The trick is the treat itself! Sugar free gum
is also a great treat that can help promote cleaner teeth after indulging in a
sweet treat or two. Lastly, one of my all time favorites are mini protein bars.
Now these come in many different flavors but basic flavors such as chocolate
and peanut butter are always the favorites since they so closely compare to
those unhealthy candy bars everyone hands out. Not only are you handing out
something that looks like a candy bar, you’re giving out something packed with protein
and vitamins.
If you're looking to be the healthy house on
Halloween, here are some healthy alternatives to hand out other than candy:
beef jerky, fruit such as apples or oranges, snack sized cheese and crackers,
pretzels, raisins, hot chocolate packets, sugar free gum, granola bars, trail
mix packs, or popcorn.
If you're looking for some healthy alternatives that you can make with the
kids, there are plenty of options. Frozen chocolate drizzled bananas (dark
chocolate offers plenty anti oxidants), Rice Krispies treats, pumpkin or carrot
cupcakes. Orange foods such as pumpkins are nutrient dense with vitamins,
minerals, antioxidant and carotene.
There's no reason why you can't enjoy Halloween and be health conscious as
well.
If you're intimidated by weights, it is best to start light.
Using your own body weight as resistance would be the ideal way to start.
Movements such as body weight squats, push-ups and lunges will help you get a
feel for resistance training. It will also help to strengthen your core muscles,
which you use as a stabilizer for almost every exercise. Eventually you can add
medicine balls and resistance bands as well. You want to increase the weight
gradually. Free weights such as dumbbells can be added, but you want to
remember to start light. Proper form is the most important aspect to strength
training.
