Fitness Together Brecksville: January 2014

Thursday, January 30, 2014

Strength Training: Women’s Secret Sauce to Looking, Feeling Great

Strength Training isn’t just for body builders, fitness competitors and men. Building strength is for every mom, businesswoman and female over 30 who wants to look good, feel great and maintain or enhance her athletic capabilities. It’s the missing link to achieving the health and fitness results you want, and it’s absolutely necessary to combat the hormone imbalances, weight gain, and reduced muscle tissue and strength that are ever so common as women age into adulthood and eventually go through menopause.

“A lot of women neglect weight training and only focus on cardiovascular work,” explains Stacy Adams, personal trainer and studio owner at Fitness Together Central Georgetown. “They're like hamsters spinning in a wheel running circles over and over again. They aren’t getting anywhere, they get frustrated and a lot are actually gaining weight.

“When you add strength training, your body will finally respond and you will begin to positively affect your bones, muscles and hormones. It’s the secret sauce to continuing to look fit all the way into your 50s, 60s and 70s.”

Build, Not Bulk Up, Muscle Tissue

A common misconception about weight training for women is that you are going to bulk up, look huge and build bigger muscle than you desire. However, women simply don’t have enough testosterone to create “manly bulk” and you have to follow a specific eating and weightlifting program to develop the type of muscles associated with bodybuilders.

“If you’re training with the right program and you have a trainer who customizes the program for you, you’re not going to bulk up,” says Adams. “It’s a part-time job to bulk up. You’re going to have to put a lot of work into it. It’s not just going to happen doing a full body strength workout twice a week.”

Instead, strength training is an integral component in slowing down the natural decline of muscle tissue in your body as you age and keeping your body’s metabolic rate at a higher level. A decline in muscle tissue creates a decrease in your basal metabolic rate, which is the amount of energy you expend daily at rest. Once your basal metabolic rate goes down, your body fat is going to increase and the actual number of calories you can consume will go down. The less muscle tissue you have, the less nutrition you can take in without an increase in activity.

Keeping your metabolic rate up through regular weight training helps keep your muscle tissue up, leading to stronger bone density and a body that is more metabolically active, says Adams. And another great thing about strength training is that regardless of what age you start with weight workouts, you can still experience the same type of muscle tissue response at any age. Whether you’re 20 years old or 80, you can have the same percentage of increase in muscle mass from strength training. You’re never too old to get started!

Increase Bone Density to Combat Osteoporosis

Improving bone density and building strong muscle mass go hand in hand, especially for women as they age. When you go through menopause and your estrogen levels decrease, your bone density is going to drop. And, since women don’t have as much muscle mass as men to start out with, bone density declines earlier in women than men as muscle size and strength decreases.

“Strength training is a must for women who want to increase or maintain muscle mass, as well as bone density,” advises Vanessa Ocasio, personal trainer and studio owner at Fitness Together Auburn. “Women shouldn’t shy away from it, but rather make it a core component of their weekly exercise routine.”

“As we get older, if we aren’t doing weight-bearing exercises that put a load on our bodies to make it work, then our bone density is going to decrease,” warns Adams. “Genetics and nutrition play into osteoporosis, too. But if you can do one thing to keep your bone health up, it should be strength training.”

Adams and Ocasio both agree that women should do strength training workouts at least two times per week. For women who are just exercising for health and not training for a specific sport, Ocasio recommends a mix of exercises that engage the entire musculature such as push-ups, pull-ups, squats, deadlifts, overhead presses, sit-ups, front/side planks, and some rotational movements like chops, lifts and Russian twists. These exercises can all be performed with free weights, medicine balls, cables and bands.

“You don’t have to perform all of these exercises during each workout,” advises Ocasio. “You may split your workouts into upper/lower body days, push/pull/lower body, or simply do whole body workouts every time. The point is to work to the right intensity and not over-train.”

Get a Handle on Your Hormones

Your hormones are the center of your body’s functionality and coordination. If you have a decline in lean tissue, an increase in body fat and your estrogen is declining, it’s going to put your hormonal levels at a low spot. This is when you start to see visual changes in your body that you aren’t used to and you question yourself about what is going on with your body.

“This is when women start to get frustrated and they start to feel like they’ve lost themselves,” shares Adams. “Some people automatically think they can’t do anything about it, which is absolutely not true. Getting into the right nutrition and training program that includes flexibility, cardiovascular, strength and functional training is what makes the difference.”

Enjoy Your New-Found Strength

Don’t be afraid to begin a strength training program to elevate your health and fitness levels, as well as complement your daily activities. Strength training doesn’t mean you’ll be body building. It means you will be more effectively and efficiently performing functionality training that uses movements to mimic your daily activities while keeping you fit and strong. The power of the after burn associated with strength training also will help you achieve your fitness and weight loss goals without spending a lifetime in the gym.

“When you strength train with explosive activity, you’re actually tearing muscle fibers,” explains Adams. “You experience an after burn during the muscle repair process, which is what creates energy consumption. Your metabolic rate increases because it has to repair the muscle fibers and it can stay higher for up to 72 hours after your strength training workout. So, results don’t actually happen in the training room; they happen during the rest and recovery period.”

Become a strong woman you can be proud of by getting into a strength training program that will get you the results you deserve. Look good and feel strong while increasing your body’s overall health and wellness with a customized strength training program.

Tuesday, January 28, 2014

Trainer Tuesdays: What are Some Healthy Snacks for my Super Bowl Party?

Trainer Tuesdays

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.

What Are Some Healthy Snacks For My Super Bowl Party?

Justin Traft:

So when it comes to the Super Bowl, everyone associates unhealthy snacks with watching the game. Well it doesn't have to be that way. You can still enjoy the biggest game of the year and have good, healthy snacks that everyone will like. First, instead of serving those fatty dips, try a substitute like hummus, homemade guacamole or low fat plain Greek Yogurt with a little seasoning for dip flavoring. Second, instead of those horrible white tortilla chips, try organic whole-wheat tortilla chips. Third, instead of those greasy finger foods try for some fresh cut vegetables like peppers, cucumbers, celery, little cherry tomatoes, broccoli, cauliflower or even some carrots. Instead of ordering wings make your own barbecue or buffalo wings---this way you can control how much sauce is put on them. If you have to have pizza at your party, try to order pizzas that aren't loaded up. Keep it simple with cheese or maybe even vegetarian style pizza. You can never go wrong with vegetables. When having drinks, go light beer or a glass of wine is fine. But have other choices that are healthy such as bottles of plain water or organic fruit juice of any flavor you like. Lastly, enjoy the big game with family and friends.

Adam May:

It’s usually more about how much you eat than what you eat. If you are eating all day 5,000 calories of healthy snacks is still 5,000 calories. I'm the last guy in the world to ask about eating healthy for the super bowl. To me the super bowl is just like a religious holiday. My routine consists of going to breakfast at 7:30 am so I am home in time to start watching pregame at 9. From the moment pregame comes on, myself and a few friends generally eat and drink all the way until the game is over.
The week leading up to the game, my diet is perfect and I will be sure to work out at least 4 times that week. No large meals, no happy hour, no going out to eat, NO EXCUSES. I don't care what my friends are doing. I don't care if my house catches fire. I don't care if the devil himself comes to me and says I will take your soul if you don't eat Chinese food with your co-workers at lunch. My diet is perfect the week leading up to the super bowl, and I will work out at least 4 times that week.

Thursday, January 23, 2014

The Ultimate Recipe for Curing the Holiday Hangover

If you’re coming off the holiday high feeling tired, lethargic, bloated and unfit, it’s time to pull out all the stops by using a tried and true recipe for curing the holiday hangover.

The following four steps will help you cook up a healthy and fit lifestyle for 2014 that you’ll want to share with all of your friends, family and loved ones.

Start With a Will

Where there’s a will, there’s a way to shaking off the malaise that you’re commonly left with after indulging in your favorite foods, skipping your fitness routines and squeezing your energy levels during the holidays. Sometimes, you just have to dig through layers of guilt and apprehension to uncover your desire to re-engage healthier and fit lifestyle choices.

“It comes down to the effort you put into it,” says Gwen Beckcom, personal trainer and studio owner at Fitness Together Mission Hills. “If you really want it, you’re going to really get results. If you kind of want it, then you’re going to kind of get results.”

As you find yourself in full swing for the new year, you might be kicking yourself for taking a hiatus from fitness during the holidays and you might be finding it hard to get started again with eating healthy and exercising regularly. If you overdid it during the holidays, try not to be too hard on yourself. Rather, focus your attention on getting your foot back in the door and taking one step at a time toward kicking the holiday hangover to the curb and welcoming healthy habits back into your lifestyle.

Mix in a Pinch of Positive Attitude to Reset Your Mind and Body

While negative feelings of regret and remorse are normal responses to a holiday hangover, you will find great difficulty in achieving your health and fitness goals this year if you don’t turn your perspective and attitude into a more positive outlook. Make it a point to monitor your progress along the way so you not only feel the results of your hard work and dedication, but you see that you are moving forward in the right direction.

“People are usually really hard on themselves this time of year,” explains Erin Jackson, personal trainer at Fitness Together Virginia Beach. “We’re all human and everyone has their ups and downs. The most important thing to realize is it’s a new day and you can start over. Think positively again and just get refocused. Make the most out of your time and just stay active so you aren’t exactly starting over, but just starting again.”

Blend Regular Exercise and Good Nutrition Until You Reach a Healthy Consistency

Re-establishing healthy exercise and food habits is one of the most crucial steps to curing the holiday hangover. To get the best results, you really can’t do one and not the other. It takes a two-pronged approach of eating clean every day and exercising regularly -- twice-a-week strength training and doing at least 30 minutes of cardio exercise (walking, running, biking, swimming, etc.) four to five times per week.

If you need help getting started toward living a healthier 2014, hiring a personal trainer can be the special ingredient you need to get on course with a customized nutrition and exercise program that meets your individual needs and goals. Trainers also can help keep you accountable to not only eating healthy and completing your workouts, but also to keeping a positive attitude throughout your journey.

“Nutrition can be the best medicine or the worst poison for your body so choose healthy foods to feed your body the nutrition it needs,” says Beckcom. “Good food is going to make you feel better so you will be more likely to go out and find time to exercise. You will feel better about yourself and more energized anytime you do something active in your day. Something is better than nothing so make the time for 30 minutes per day to exercise and do something for yourself. I’m sure some people spend more time than that on Facebook every day.”

If you’re thinking about resetting your mind and body with a cleanse like many do this time of year, Beckcom and Jackson advise that you take a healthy approach. A healthy cleanse should include eating clean and organic foods, drinking plenty of water and staying away from sugar, alcohol and processed foods. A cleanse shouldn’t include starving yourself or stripping your digestive track of the healthy bacteria and digestive enzymes you need.

A cleanse also shouldn’t last more than two days, Jackson says. She recommends doing a cleanse to kick start your mind and body over the weekend and on your day off from the gym, as cleansing while exercising isn’t always a healthy combo.

“Sometimes you just need to reset your body. But you want to use a cleanse that will replenish good bacteria while you’re cleaning the toxins out of your body,” advises Beckcom.

Top It Off with Sleeping Well and Drinking Enough Water

After many late nights of holiday celebration and cheer, your mind and body may feel deprived of the basic needs of healthy rest and fluids. If you don’t have the proper sleep and hydration to support an active and fit lifestyle, then you aren’t going to have the energy you need to get over the holiday hangover hump and continue going strong throughout the New Year.

Get yourself back on track by refueling your engines with healthy sleep habits of six to eight hours of shut-eye each night and drinking enough water consistently throughout the day.

“There is a prescription to get you where you want to be,” says Jackson. “It includes a mix of eating clean and working out regularly, as well as sleeping well and drinking enough water. If you don’t have the sleep and hydration to support your exercise program, then you aren’t going to have the fuel to keep you going.”

We hope this recipe for curing the holiday hangover offers you a bit of hope, inspiration and easy-to-follow guidelines to kick out the old habits that may have formed during the last month and help you conquer the new year feeling energized, alive and healthy in mind, body and spirit!

Tuesday, January 21, 2014

TRAINER TUESDAYS: How Can I Stay Motivated to Workout in the Winter?

Trainer Tuesdays

How Can I Stay Motivated to Workout in the Winter?

Justin Traft: Yes, winter is horrible for some and can be very depressing. I mean come on, we are lucky to see the sun once a week. Then you add trying to stay motivated in your workouts during winter…even tougher. Well here are some ideas and ways to help keep your goals and motivation going. First, make a spring fitness goal, sometimes an impending deadline is just the motivation you need to get going. Second, use a journal to hold yourself accountable. Nothing better then to have that in front of your face to keep you on track with workouts and nutrition. Three, write down reasons why you workout and use what you wrote as the "motivator." The very thing that fires your engine. Tape them to the fridge or in the bathroom so you can see it when you are getting ready everyday. Read them to yourself. Four, instead of maybe going three times a week, try going four to keep you going strong. Change the routine to break the daily robotic schedule. Maybe instead of going Monday, Wednesday and Friday. Try going back-to-back days using different muscle groups to double up on your fitness. Five, buy some new gym gear. Something about new gear makes getting out the door and hitting the gym a lot easier. Especially when all you can see is doom and gloom outside. For more tips and idea on staying motivated during winter, see your FT Trainer.

Jenn Noggle: There are a number of ways I have found it easier to stay motivated during the winter. I suggest to begin with setting a S.M.A.R.T. goal(s) for each upcoming week or month. That means a goal that is Specific, Measurable, Attainable, Realistic and Timely. Then, schedule your workouts into your day/write them on your calendar just as you would any other important appointment. If you plan to workout in the mornings, lay your clothes out or get your gym bag ready the night before so that you can wake up and be ready to go. Scheduling appointments in advance with your trainer will provide the accountability needed to make sure you get your workouts in. Additionally, on the days you are not with your trainer, you can find a buddy that you can plan to meet for your cardio sessions. When someone else is counting on you to show up, it is far less likely that you will hit the snooze button or make excuses not to show up.

Make sure to complete your re-assessments with your trainer every 6 weeks so that you can monitor your progress and continue to set new goals. Reward yourself with healthy incentives when you do accomplish each goal. Some examples might include new workout clothes, a massage, or a healthy pot-luck dinner with friends. Another suggestion would be keeping a small journal in which you can record your thoughts and feelings after your workouts or after accomplishing a goal that you set. The ability to go back and read your prior thoughts when you may not be feeling particularly motivated might just give you the reminder/nudge that you need to make time for your workout.

Most importantly, find what works for YOU. Try some of the suggestions made by your trainers and stick to those that work best for you! Summer will be here before you know it, so don't wait until then to get serious about your health and fitness!

Adam May: There is an old saying. "If it means that much to you, you will find a way, if not, you will find an excuse." Cold weather is an excuse, and it's that simple. There is this place called Fitness Together. It's great because it's indoors so it’s warmer than outside. No matter what the temperature is outside it’s always about the same temperature inside. Show up and work out. Don't use the weather as an excuse. There is your motivation.

Thursday, January 16, 2014

Forecasting the Top 10 Nutrition Trends for 2014

by Dr. Janet Brill

It’s that time of year again: Out with the old and in with the new. It’s also the time when many people put their nutrition in the spotlight in an effort to plan out staying healthy and fit in the New Year.

Nutrition can be confusing. First fat is out, now “good fat” is in. Carbs are in, then out, and now “good carbs” are back in again. And protein? Definitely lean protein is “in,” although VB6 (Vegan Before 6) is also hot, hot, hot! Then there are the nutrition buzz words swirling around in our heads such as gluten-free, soy-free, wheat-free and non-GMO.

To keep nutrition on your mind, here is a nutritionist’s prediction of the top 10 nutrition trends sure to be on the public’s radar in 2014:

1. Greek Yogurt
Going Greek is clearly in and shows no sign of abating as this exotic option has elbowed its way onto refrigerator shelves everywhere. Greek yogurt, packed with muscle-building whey protein, will surely continue to be all the rage in 2014. With Chobani leading the market, Fage is running a close second.

Fat-free Greek yogurt is both low in calories and high in healthful, live, probiotic bacterial cultures. Straining regular yogurt removes much of the liquid, lactose and sugar, thickening the yogurt and giving it that smooth and creamy consistency. Compared to regular yogurt, Greek contains roughly the same amount of calories yet can pack up to double the protein, while cutting sugar content by half. Sounds like a fabulous trend to me.

2. Paleo Diet
This diet trend also shows no signs of abating in 2014. The good: The Paleo Diet nixes all refined and processed foods and is high in fresh veggies, fish, fruit and healthy fat. The not-so-good: The diet is very limited in carbs and healthy grains, foods which are the athlete’s nourishment of choice for better health and improved performance. Bottom line: Pick and choose from the better aspects of the Paleo Diet and you can concoct a healthy eating plan.

3. Good Carbs and Ancient Grains
Quinoa, barley, beans, bulgur and sweet potatoes are all considered “good carbs.” Unprocessed and filled with fiber, these should be your nutritious carbs of choice in 2014. Forget the white rice: half a cup of cooked barley contains just 99 calories, negligible fat, 23 grams of carbs and two grams of protein. This side will also provide you with a whopping three grams of cholesterol-lowering fiber (beta-glucan).

4. Eating Clean
“Eating clean” means simply avoiding processed and refined foods and basing your diet on whole foods. This whole foods concept focuses on eating for health and not necessarily for weight loss. Clean eating also means consuming a primarily plant-based diet, meaning foods from a tree, bush, plant, and vine or out of the earth. The idea is to stay away from foods that have been altered by food processors. Sounds good to me!

5. Going Vegan, Part-Time
Mark Bittman struck a chord in the American mindset with his wildly popular book, VB6. The diet basically promotes going vegan until dinner, then eating whatever you want. The appeal? No calorie counting and no banned foods; have your steak and eat it, too! Many people love the idea of going vegan (no animal products whatsoever) for better health and weight control but simply can’t fathom cutting out their favorite foods (meat). This part-time concept is sure to remain in vogue in 2014.

6. Nuts and Seeds
Playing off the protein trend, nuts and seeds are sure to remain big -- including portable peanut butter spreads and 100-calorie packets of nuts and chia seeds. Dole has introduced individual packets of chia seeds that can be taken on the go and mixed into foods or stirred into drinks. Hemp seeds have also popped up on the public’s radar. Packed with “good fats,” fiber, vegetable protein and antioxidants, these original health foods are sure to continue in popularity.

7. Focus on Sustainability
The public clearly supports making sustainable environmental and social practices through the food choices we make, like the impact of our health on national healthcare costs and the environmental impact of a meat-heavy diet. Sustainable eating also means eating locally and seasonally. The concern is that the industrialized food system is dependent on foreign oil, destroys the soil and contaminates the water. Every dollar spent at a farmer’s market is one less dollar supporting the industrialized food system. Eating seasonally and locally will surely continue to be front and center in 2014.

8. Natural Sugar Alternatives
The move away from white sugar to more natural sweeteners (from plants) continues to accelerate. Agave nectar, stevia, monk fruit and coconut nectar will continue to crowd the sweetener shelf in the health food section. The new kids on the block such as monk fruit will probably gain in popularity.
Monk fruit is native to China and its extract is nearly 300 times sweeter than sugar. So a little goes a long way. Monk fruit sweeteners such as “Monk Fruit in the Raw” and “Nectresse” are made from monk fruit extract, and are touted for having zero carbs and low or no calories.
Eating less sugar is a fantastic goal for 2014 so sweeten up your days with these sugar alternatives in 2014.

9. Cocoa
Cocoa, used throughout history as a folk medicine, is now known to have significant health benefits and will surely continue its surge in popularity in 2014. The health benefits in dark chocolate come from the polyphenolic flavonoids in cocoa -- flavonoids are antioxidants that are commonly found in fruits, vegetables, tea, wine, and coffee. Flavonoid-rich cocoa (translation: dark chocolate not processed with alkali) consumption is linked to reductions in risk for diabetes, heart attack, stroke and Alzheimers. One caveat: Eat your cocoa by the piece and not the pound as chocolate is also high in fat, sugar and calories.

10. Green Smoothies
This is one fad that shows no sign of slowing down in the coming year. Green smoothies are simply a blender concoction of fresh veggies and fruit. Many people find it easier to get their fruit and veggies in this way. First start with the liquid -- either water, fresh juice or almond milk -- then add the greens. Then lastly, add fresh fruit such as bananas, apples or berries. Kale, spinach and Swiss chard are some of the more popular fresh veggies. Others add herbs such as parsley or mint. The bottom line? Any fad that helps people eat kale sounds pretty good to me!

Tuesday, January 14, 2014

Trainer Tuesdays

Justin Traft: This will be different for everyone. Why is that you ask? Everyone has different goals in mind that they want to achieve. You'll get your best results with either 3 or 4 total weight training workouts per week. Doing different muscle groups if training on back-to-back days. Also, make sure to add cardio in at least 3 times per week. That also comes with sound nutritional choices when planning meals and snacks. Now, if you have the goal of doing something extreme like compete for a figure show or bodybuilding show; or training for something like a marathon or maybe you want to do a warrior dash, then obviously you want to be training as much as 5 days per week. Give your body a day of rest to recover and build muscle.***DONT OVER DO IT*** It’s really a matter of how much time are you committing to your workouts? Or, are you using work and a busy life as a excuse not to. Its important that you listen to your body as well when it comes to working out. Understand that you will be sore… it’s a part of working out. Just because you’re sore still two days later after a workout does mean you shouldn't get in the gym and workout. It means your working hard like you should to meet your goals and/or exceed them. Now, if there is discomfort in joints or muscles not usually felt, then you should lay off. Also, make sure to stretch before and after working out to keep limber and loose. As far as goals go, if you keep coming up short on your goals you need to reassess what you are doing in all three phases of your fitness. Keep in mind working out and being healthy is a lifestyle-- you just don't decide to workout whenever you want and expect to get result if you’re not doing your part to make sure you put your best foot forward. Always keep track of your results and keep a log to track which days you are doing each muscle group or cardio exercise and for how long.

Adam Teplitz: Your training frequency ( how many times you workout during the week) all depends on your fitness goals. In general, the maximum amount would be 6 days. You always want to leave at least one day for complete rest and recovery.
If your main goal is fat loss and cutting, focus on working out 3 to 4 times per week. Fat loss workout programs involve total body training, large movements, and a lot of energy expenditure to kick start the metabolism. You should include a day of rest or light cardio in between each workout.
If your goal is to increase muscle and size, there are a couple different ways you can go. Your muscles need to receive a sufficient amount of training and stimulus to promote growth. You can do a split by training each muscle group once per week, or the more optimal route would be training each muscle group twice per week. An example of this would be upper body on Monday, lower on Tuesday, rest on Wednesday, upper body again on Thursday, lower on Friday, and rest on Saturday and Sunday.
The general population and beginners should aim for 3 total body weight training workouts per week. An example would be total body on Monday, rest on Tuesday, total body on Wednesday, rest on Thursday, total body on Friday and then rest on Saturday and Sunday.
It is important to not go overboard by overtraining. Rest is just as important to your results as time spent in the gym.

Thursday, January 9, 2014

Analyzing the Top Exercise Trends for 2014

As demographics and lifestyle habits change year after year, so do the hottest exercise trends, techniques and fitness programs on the market. For 2014, the top three leading factors to influence the most popular exercises seem to be time, money and the emergence of the aging-but-still-fitness-minded Baby Boomer generation says Billy Pratt, personal trainer and studio owner at Fitness Together Avon.

To help you keep a pulse on the latest buzz in the fitness industry, the American College of Sports Medicine (ACSM) recently released the top 20 fitness trends for the year in its Worldwide Survey of Fitness Trends for 2014. This industry-leading survey unveiled that the top two trends are time-efficient high-intensity interval training –- workouts 30 minutes or less full of high bursts of energy followed by short rest periods -– and cost-effective body-weight training such as push-ups, pull-ups, sit-ups and planks. As new trends emerged this year others fell from the top 20 such as Zumba, Pilates, spinning, kickboxing, barefoot walking and running, and stability ball workouts.

To navigate through what’s hot in fitness for 2014, we asked Pratt to give us his take on some of the top 10 exercise trends in the fitness industry according to ACSM.

No 1: High-Intensity Interval Training (HIIT)
In only its second appearance on ACSM’s list, this quick and effective workout technique hits the sweet spot for allowing people to get a full body workout in a minimal amount of time. Fitness professionals like Pratt advise people, though, to be cautious about diving into HIIT before they’re ready for it as there can be numerous risks and instances of injuries from poor form and technique.

Pratt recommends with any new program, but especially with HIIT, to begin slow and start light so you can master good form and postural movements. And seek guidance from a licensed fitness professional.

“Interval training is definitely an efficient fitness solution,” says Pratt. “You can get equal or more results in less time. I see a disturbing trend, though, with this type of interval training. These high-intensity environments with people yelling and shouting might be bringing a lot of energy and excitement to the workout. But they’re bringing a high degree of injuries as well.”

No. 2: Body Weight Training
High-intensity intervals and body weight training can go hand-in-hand for getting a good workout efficiently and effectively. You can combine the two by doing bursts of physical activity using just your body weight with moves such as jump squats or plyometric push-ups at home or on the road. Or, you can just stick with the basic body weight movements to strength train and increase your fitness levels. The popularity of this type of training is on the rise due to its low-cost nature and built-in flexibility for busy schedules.

“More people are pursuing interval training because of time,” explains Pratt. “A lot of people are going to start doing body weight, or so-called low-cost training, where you don’t need any equipment for the same reason. You can do it anywhere and it’s also very effective.”

No. 3: Educated, Certified and Experienced Fitness Professionals
No matter what fitness program you decide to follow this year or next, it’s always important to seek the guidance of an educated and certified professional from either a nationally accredited program or reputable college degree program. Do your research and find someone who is experienced in the type of fitness experience you are seeking.

No. 4: Strength Training
Strength training has been around for decades and it isn’t just an exercise approach for body builders. Using loaded weights or even your own body weight to build muscle and burn calories is an essential component to any fitness or weight loss program.

No. 5: Exercise and Weight Loss
Combining an exercise program with a weight loss plan that monitors calorie intake can help individuals not only lose weight, but maintain their optimal weight level.

No. 6: Personal Training
If you’re planning on starting a new work out program this year, it’s important to seek guidance from personal trainers so they can help you plan workouts specific to your goals and needs, as well as show you how to perform the exercises safely and effectively.

“For the first six to 12 weeks at FT, we focus on teaching proper form and making postural adjustments,” explains Pratt. “You get a good workout, but you need to make sure it’s safe first. It’s important to make your focus about overall training and not just individual exercise sessions.”

No. 7: Fitness Programs for Older Adults
As the Baby Boomer generation continues into the retirement phase of their life, they are finding more time and interest for living healthy and fit lifestyles. Pratt is seeing more of a trend in corrective exercises in this age group, as his trainers work with people to identify deviations in posture and develop fitness solutions to correct those imbalances.

Baby Boomers also are turning to small group fitness programs for the social and cost benefits of working out with other like-minded individuals.

“I see this trend continuing to build and grow as our life expectancy continues to increase,” says Pratt.

No. 8: Functional Fitness
Functional training is about improving mobility, moving better and increasing your body’s functionality. Pratt says that this trend has been around for a while in the fitness industry and he sees it leveling off in popularity over the next few years. The technique is here to stay, though, as mobility enhancement continues to be a concern across generations.

No. 9: Group Personal Training
Pratt sees small group personal training as the next big trend that will continue to emerge as trainers dedicate themselves to catering to certain types of people such as senior citizens, youth athletes or weight loss groups. Big group classes will always be around, but small groups with connections among the participants and with the trainer will continue to rise.

“Small group training is the next best thing to one-on-one personal training that people can more easily afford,” says Pratt. “It’s like taking the boot camp structure and making it available to more people and scaling it to more people’s abilities.”

No. 10: Yoga
Pratt is seeing more of an emphasis on holistic training in the fitness world, as well as the inclusion of spiritual modalities in some cases. Yoga fits into this trend of mind/body integration on its own or it can be combined with other exercises to connect both the mind and body to the overall fitness experience.

“The mind and body are inseparable,” says Pratt. “I always tell my clients that this is mostly a head game. If your head isn’t in the right space, you’re not going to get as much out of it as someone who is really focused and thinking positively.”

If you’re looking to pursue a new exercise program to positively affect your health and fitness then take a little bit of time and care to research your options and make sure it’s going to be a good fit for you. You only have one body to work with so do your homework and pick the best exercise that will help you achieve your goals for the next year and beyond.

Tuesday, January 7, 2014

Trainer Tuesdays

Happy New Year and 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.

What's the Harm of Only Doing Cardio When I Workout?

Justin Traft:

So you like to do cardio? That's awesome. Congrats, you have completed one step of a fitness routine. But here the thing: you just can't do cardio by itself every time you decide to workout and call that your workout. Why, you ask? It is highly important (also recommend by ACSM and every certification) that you add a weight training routine as well. Here's why: One, weight training or resistance training helps to improve muscle imbalances. Two, weight training or resistance training helps to build muscle; which in return helps to protect you from injury. Three, weight training helps to increase bone density which is very important; especially for young or older adults that are active, to help protect against bone breaks during accidents. Four, the most common reason for weight training/resistance training is that it helps with individuals’ strength. Now, for the harm of only doing cardio: If you only did cardio you would never build muscle. Your bones would be weak most likely because you’re not doing any resistance training to help maintain your build bone density. Your core would be non-existent which would in return cause back issues. Also, without doing core to help with stabilization and posture, 100% of the time poor posture follows as well. Lastly, you wouldn't be stretching before and after cardio; therefore, you would be missing out on improving flexibility along with muscle range of motion. See a fitness together trainer with questions on a proper cardio training regime or for help starting a balanced cardio program.

Adam May:

First of all only doing cardio is boring. Second of all, many people just do cardio as lazy exercise. They walk on a treadmill for a half hour and are proud of themselves. What many people do not realize about doing cardio is you can actually lose muscle from it; and, unless it’s done in your target heart rate zone the benefits are minimal. Here is a scenario: Someone who is 30 percent body fat starts doing an hour of cardio every day and loses 10 lbs. But since they only do cardio they lost both muscle and fat; so even though they are 10 lbs lighter, they are still 30 percent percent body fat and still look about the same. Don't get me wrong, cardio is a good thing. It burns a lot of calories and is beneficial to your cardiovascular system, but you also need to lift weights. Weight training will be most beneficial for your body composition and musculoskeletal system.

Adam Teplitz:

Limiting your workouts to only cardio will definitely do more harm than good. When it comes to losing weight, just doing cardio is the last route you want to take.
Weight loss is most effectively achieved through a combination of cardio AND strength training. While cardio does get your heart rate up and burn calories, strength training brings great weight loss benefits as well. Strength training adds muscle mass to your body; and, increased muscle means an increased metabolism. Adding even a few pounds will increase the calories your body burns every day, even at rest.
Focusing only on cardio can actually hinder weight loss. If you do cardio for too long, your body will start to consume muscle for energy. This muscle loss will decrease your metabolism and even lead to weight gain. It is ideal to balance out cardio and strength training for your workouts.

Jenn Noggle:

While cardio exercise does have numerous benefits to health and wellness, it is important to supplement it with weight/resistance training. In addition to the possibility of over training and increased injury risk, one of the main problems I see with those who do cardio only workouts is the loss of muscle mass. Maintaining muscle is a critical factor for a higher metabolism and a stronger, more functional and efficient body. When cardio is not supplemented with resistance training, the weight that you lose will likely be fat and muscle mass. Since muscle is where most of your calories are burned, this means that you will be working against yourself as your metabolism actually slows with each pound of muscle lost. Additionally, without resistance training, your body will not have the strength, endurance, coordination, balance, etc. to function optimally or efficiently in your daily life and tasks. For optimal, overall functional fitness, make sure to combine both cardio and strength/resistance exercise into your regular routine. Your body will thank you and reward you!

Thursday, January 2, 2014

Diet or Exercise: What's More Important For Losing Weight?

Diet versus exercise is like the chicken or the egg debate in the fitness world. While eating right and exercising are both important components of hatching a fit and active lifestyle, of the two a proper diet is the king of the coop when the ultimate goal is to lose weight. In fact, Billy Beyer, personal trainer and studio owner at Fitness Together Basking Ridge, says that when you break it down numerically diet is responsible for 80 percent of accomplishing your weight loss goals while exercise comprises only 20 percent.

“Exercise will increase your energy, give you an overall feeling of well-being and help you get stronger and fitter, but without adding proper nutrition and diet, you won’t visibly see any difference in how you look,” says Beyer. “When you add in proper eating, that’s when you’ll start seeing changes in the mirror and how your clothes fit.”

Changing Your Attitude About Food

One of the biggest challenges to losing weight is managing the emotions and attitudes attached to the foods you eat. Whether you turn to food when you’re stressed out or you use your favorite treat as a reward to accomplishing a goal, what you put in your mouth can weigh you down both mentally and physically.

“I feel like most people know how to eat healthy, but they use food as a way to make themselves feel better,” reflects Beyer. “Whether you face depression, anxiety or are overworking yourself, many people turn to food. I also see a lot of people working out so they can eat whatever they want. Sure, you’ll get stronger and you’ll feel better. But you won’t visibly see a difference.”

Beyer and the other personal trainers at his FT studio help their clients approach food in a healthier way by changing their outlook and approach toward connecting their emotions with what they eat. Instead of opening the refrigerator door when you’re stressed out, open the gym door so you can redirect your emotions into working out when you aren’t feeling well.

Getting a Grasp on Counting Calories

When you set out on the journey of losing weight, figuring out the proper number and type of calories to consume daily is paramount. To keep the calorie equation simple, Beyer suggests calculating proper calorie guidelines based on your activity level, the number of calories you burn at rest and your ultimate weight loss goals.

The key is to keep your calorie intake below the amount of calories you burn on a daily basis during rest and exercise. But, it’s also important to make sure you are consuming enough good calories – high in protein, low in fat, sugar and sodium – to fuel your daily activities and workouts. Everyone’s calorie range is different, so it’s important to consult a fitness and nutritional professional before starting your weight loss plan so you can hit the ground running shedding pounds and increasing your fitness level.

“If your objective is weight loss, you should expect to lose two to five pounds per week by staying within a certain calorie range and eating a diet based around good calories,” advises Beyer. “The best approach is to slowly take it off so it stays off.”

Integrating Fitness to Fit Your Goals

The final part of the weight loss equation includes setting up a fitness routine that will help you accomplish your goals. When your sole goal is to lose weight, Beyer suggests doing a moderation of everything – cardio, resistance training and eating properly. If your weight loss goals include losing 50 to 100 pounds, Beyer says that it’s important to start off doing a lot of cardio by using ropes, boxing, bicycling, etc. to start the process of burning the weight off. Once you lose a reasonable amount of weight, then he advises moving into a mix of resistance training with cardio to begin building lean muscle mass.

If you are looking to shed the 10-20 pounds you packed on over the holidays, Beyer advises mixing a full-body resistance program with an alternating interval-based cardio program.

“We focus on high intensity in a minimal amount of time for an average overweight person,” explains Beyer. “We do 20-25 minutes of alternating sprints with jogging two to three times per week and then add in resistance training on opposite days for 40-45 minutes two times per week. This helps to gradually take weight off and develop lean muscle.”

Where Do You Start?

If you are like many people this time of year who are coming off the holidays a few pounds heavier and are embarking on a weight loss journey to start off the New Year, you might not have time to focus on both proper diet and nutrition all at once. Beyer advises that you start with getting into an efficient and effective fitness routine first, and then adding in proper nutrition shortly after you establish a consistent fitness regimen. Because of the emotional ties often associated with food, it can be more difficult to start out with eating healthy first.

“At FT, we help you come up with strategies for how you can eat well because everyone is so different,” explains Beyer. “It takes getting to know each of our clients and discovering what their challenges and struggles are in terms of food. We then figure out ways to help combat those challenges. We try to ease our clients into it and try not to overwhelm them at first.”

At the end of the day, the best approach to increasing your fitness level and decreasing your waistline is by tag teaming your efforts with a healthy diet and exercise program. But, make sure to own your diet and be aware of the amount and types calories that you put into your body. You are what you eat and what you put into your mouth will make a big difference on the success of your weight loss efforts.