Thursday, February 27, 2014

Secrets Revealed: What Men and Women Really Think About When Working Out

Working out and getting fit is made up of 50 percent physical exertion and 50 percent state of mind. While both parts are equal numerically, the mind game can really impact your results if you get pulled into worrying about how you look and what others around you are thinking. Especially, when it comes to working out among others from the opposite sex.

To help men and women become more comfortable with working out in the same area and get past some of the stereotypical scenarios associated with the battle of the sexes in a gym setting, two seasoned Fitness Together trainers and studio owners offer some real-world insight into what men and women really think about while working out. The secrets are finally revealed!

Men Tune into Workout, Tune out Those Around Them

Steve Kopshaw, personal trainer and studio owner of the FT Scarsdale and Wyckoff studios, says that the number one focus for most men in the gym is to get in, get the job done and get out. Whatever type of workout they are planning to do, men go into the gym with the sole purpose of achieving a specific goal for the day such as bench pressing a certain amount of weight or running a set distance on the treadmill. They care less about fraternizing with friends and would much rather plug into their headphones and listen to music so they can focus on accomplishing the task at hand.

“For most men I come into contact with -- including myself -- it’s all about going to the gym and getting the workout done. That’s it,” explains Kopshaw. “Women think that every man is busy checking out all of the women in the gym, which is typically not true. That’s what we get blamed for the most, but probably do the least. Instead, I see more men checking themselves out in the mirror to make sure their biceps look good after doing a set of curls.”

Even though men tend to exude confidence about their workouts, they still have an underlining worry about looking tough and strong enough in the weight room, says Kopshaw. Men associate the number of plates and weights they put on their bench press bar to how strong and masculine they are perceived by those around them. And men who feel uncomfortable with the amount they can lift may even opt out of strength training in the free weights area and instead choose cardio or machines in the corners or sides of the gym.

“Nine times out of ten every guy thinks they were born knowing how to work out,” reflects Kopshaw. “So, guys go to the gym and work out on their own because they think they know what’s best. It’s important for guys and girls to realize that nobody is staring at you when you’re at the gym. The only guys or girls who are getting stared at are the ones who are looking for attention. These are the people who are grunting or posing in the mirror every 10 seconds. They're the ones doing crazy exercises and slamming things around.”

Women Focus on Working Out with Others, Beating the Clock

When women work out they tend to have more of a multi-focus approach, says Robin Ball, personal trainer and studio owner at Fitness Together East Greenwich. A woman’s thought pattern when she’s in the gym jumps from being tuned into accomplishing her workout to watching the clock so she can finish in time to head off to the next item on her to-do list. Women also are more social in a gym setting and enjoy working out with friends, joining in a group exercise class or seeking advice from a personal trainer.

“Women are somewhere between two mental places -– the actual workout and the clock,” says Ball. “When women are focused on the actual workout, they think about whether they will be able to complete the exercise and most think about one exercise at a time as to not feel overwhelmed. When women are focused on the clock, they deal with the chatter in their minds about what they have accomplished so far in the workout and what they need to do after the workout.”

Similar to men, women can be self-conscious about how others view their looks, fitness levels and knowledge of using certain equipment in the weight room. Women worry about putting on workout clothes with their "cellulite jiggling," says Ball. While Kopshaw has had women clients tell him that they don’t want to work out with other men because they are worried about being stared at while bending over.

“No one is as critical of you as you are of yourself,” advises Ball. “It’s important for women to remind themselves that everyone is there to make improvements to getting healthier and stronger. It’s not a competition so it’s important to be kind to others and offer support when we can.”

Men and Women Share Goals, but Differ in Approaches

Whether you’re male or female, health and fitness goals of losing weight, gaining muscle or competing in an endurance event are pretty much universal. The difference lies in how men and women think about and approach accomplishing their goals.

In Kopshaw’s experience, men reach their goals faster than women not because of the higher metabolism or testosterone levels you often hear about, but because of a man’s more logical perspective toward things versus a woman’s more emotional perspective. When it comes to specific workouts, Ball believes women take a more balanced approach by mixing in cardio, strength and mind/body practices such as yoga. Men, on the other hand, tend to focus most of their efforts on building bigger and stronger muscles in the pectorals, arms and quadriceps.

Regardless of tactics and strategies, though, both sexes focus the majority of their thoughts as they relate to fitness on looking good, feeling good and being competitive in their favorite athletic event.

“One thing that men and women have in common is they tend to overlook the health benefits of exercise,” reflects Ball. “Of the 80 people I polled, only one person mentioned health as a benefit of exercising.”

The next time you’re at the gym and you find yourself wondering what the person on the treadmill next to you thinks about what you’re wearing or the size of your biceps, remind yourself that the only thing that really matters is that you’re both at the gym working toward your health and fitness goals. The gym isn’t where you go to judge or one up each other. Instead, focus on you and your specific workout to get the best results for both your mental and physical health. There are no secrets when it comes to the benefits of leading a healthy and fit lifestyle!

Tuesday, February 25, 2014

Trainer Tuesdays: What Should I Look For When Choosing a Personal Trainer?

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 Should I Look For When Choosing a Personal Trainer?

Jenn Noggle: There are a number of things that I suggest you look for when choosing a personal trainer. First, make sure he or she has the proper education. The trainer should have a current certification by a reputable organization and/or a college degree in the field. In addition to the knowledge, some of the most important qualities to look for in a trainer are patience, communication, trust, and personality. Take some time prior to beginning your workouts to sit down with your trainer and make sure that you feel comfortable and confident working together.

Steven Madden: When choosing a personal trainer, I like to think of a glove. You want a glove that fits perfectly, and there are enough different trainers and different approaches to training, that you can find the right fit for you. Make sure you choose someone who listens to your goals and wants to tailor a program to meet your needs, rather than fit you into a program. Find someone who gives you options: choices of equipment, exercises and resistance. Without the ability to change their training options, people can get bored when working out. Find someone who wants to take the physical activities you already love to do and incorporate them into your exercise routine. Stay away from someone who isn't recording your progress. Lastly, remember that whoever you choose works for you, if you want something changed, added or modified, tell them. If they don't listen, it's time to find a new trainer.

Kelly Bailey: There are many factors that can influence your choice of personal trainer. Before beginning your search for a trainer, think critically about your goals. Why do you want to hire a personal trainer? Do you have a specific goal in mind? Taking the time to think about what you really want to get out of the experience will help immensely in your search for the right trainer.

At a minimum, a good trainer will possess a certification from a reputable education program such as the National PersonalTraining Institute (NPTI) or the American College of Sports Medicine (ACSM). Next, look at the trainer’s work experience and, if possible, talk to his/her other clients. The trainer you choose should have experience in helping people with goals similar to yours. For example, if your goal is to become an Olympic weight-lifter, you may not want to hire a trainer whose background is mostly in training distance runners. When speaking to a trainer, keep your goals in mind and be as specific as possible about what results you want. A good trainer will be honest about their own abilities and point you in the right direction.

Danny Stryjewski: When looking for a personal trainer it is important to find someone that is educated, motivated, accountable, and all around has a happy-go-lucky and positive personality. All of these combine to make an individual that will be able to design the proper exercises for where you are currently or starting out from, and properly motivate you to reach and exceed your personal fitness goals. But more importantly, working with a personal trainer will make you accountable. More over, given enough time you will not be able to imagine any type of fitness lifestyle without one.
http://greatist.com/fitness/should-i-be-working-out-personal-trainer

Thursday, February 20, 2014

Upgrade Your Hotel Stay With Quick, Simple In-Room Workouts!

Upgrade Your Hotel Stay with Quick, Simple In-Room Workouts

Your trip is booked, your clothes are packed and your boarding passes are printed. What else could you need for a fun and successful trip? A workout plan!

Whether you’re traveling for work or pleasure, one of the hardest things to keep on track is your daily workout routine. Instead of searching for the closest gym to your destination or mapping out a safe route to squeeze in a run while on the road, bring your workout to you by packing a quick and simple hotel room exercise routine.

Turn Your Hotel Room Into Your Own Personal Gym

Ed Morton, personal trainer at Fitness Together Nashville, always sends a basic, no-equipment-needed workout with his clients on the road so they can stay active wherever their travels may take them. Instead of crowding into a hotel gym with your fellow patrons, exercise in the comfort and privacy of your own hotel room with the following 15-minute strength workout from Morton. All you need is a watch to time your intervals, your workout clothes and shoes, and the dedication to staying fit while you travel. And, even if you forget to pack your workout gear, many hotel chains such as The Westin Hotel offer workout attire rentals for as little as $5 per day. There really aren’t any excuses to missing your workout when you travel.

“You can do this workout in as little as 15 minutes,” says Morton. “It’s a great way to start or finish your day being active. If you’re short on time, you can vary the length depending on your schedule and you can scale the interval times depending on your fitness level.”

To maintain your fitness level while you’re traveling, Morton suggests doing the following five exercises in your hotel room:

Push-Ups – Either on toes or knees, depending on ability.
Body Weight Squats – Use a hotel room chair to scale the exercise down or hold a phone book to add weight to the squats.
Tricep Dips – Either with legs bent or straight, perform dips off the side of the bed or on the hotel room chair.
Lunges – Either moving lunges or stationary, depending on ability.
Plank – Either on toes or knees, depending on ability.

All exercises should be completed in 45-second intervals, followed by 15 seconds of rest after each exercise. Do all five exercises in a circuit, then rest for one minute after each circuit. Complete three rounds of the circuit for an effective 15-minute strength training workout.

Mix in Some Cardio for Extended Trips

If your trip is going to last more than a few days, Morton suggests supplementing your strength training workouts with some cardio interval movements that can be done in your hotel room as well. Pump up your heart rate and jump start extra calorie burn with fun and energizing cardio moves such as mountain climbers, lateral jumps, burpees, shadow boxing and front jump or stationary kicks.

Similar to the strength training workout outlined above, Morton advises doing your favorite cardio exercises in an interval format that includes doing each exercise for 45 seconds as hard and quick as you can, followed by 15 seconds of rest in between each exercise.

“Mountain climbers are one of the best cardio moves because you’re working your total body and you’re getting your heart rate up,” explains Morton. “If you do mountain climbers for 45-second intervals, you’re going to get a good cardio workout in.”

Keep it Simple, Yet Effective

Staying active is the name of the health and fitness game when you’re traveling. Morton advises keeping your workout routine simple and don’t overcomplicate it with added logistics, hassles and stresses.

“Whether you go for a walk or work out in your hotel room, staying active and moving is what’s important,” says Morton. “Fifteen minutes of doing any activity is better than doing zero minutes of activity.”

Before you hit the road, have your personal trainer e-mail or text you a hotel room workout for your trip. Or, bookmark Morton’s hotel room workout video and follow along from whatever city you find yourself in this year. Either way, stay active and maintain your fitness level while traveling this year by packing quick and simple hotel room workouts like these that you can do anywhere.

Tuesday, February 18, 2014

Trainer Tuesdays: Should I Repeat the Same Workout Routine Or Change Things Up?

Trainer Tuesdays

Should I Repeat the Same Workout Routine Or Change Things Up?

Jenn Noggle: When you do the same workout routine over and over again, your body will adapt and it will become easier and easier. Easier might sound appealing, however, as your body becomes stronger and more efficient at those particular exercises, you will eventually only use a fraction of the energy you initially used to complete the workout. This often leads to the dreaded plateau, at which point you may stop seeing results/progression. The best way to prevent this, while preventing injury, increasing strength, and improving overall performance is by using periodization. Periodization is a way of training that breaks your program into smaller organized cycles, each with a particular goal and duration. Fitness Together's Aspire 8 Programming is a perfect example of using periodization. Each phase/cycle is composed of 3 different workouts (A, B and C) based on a particular category and the individual's current fitness level and goals. Over a roughly 6 week period, the individual will cycle through these 3 workouts 4 times each. At that point, the body will have begun to adapt, and it will be time to move on to the next 6 week cycle with new goals and exercises. Following this method will ensure that your workouts are effective and efficient, while also preventing boredom and over-training injuries.

Steven Madden: Whether I'm with a client, or working out on my own, I never recommend the same exercise routine over and over. The human body is impressively adaptive. Over a rather short period of time, say 4-6 weeks, your body will get used to the stressors placed on it by your exercise routine. When your body adapts, you see less results. Regardless if your routine is a split routine, or a three day total body circuit, change is important. Even altering your exercises over the course of your three days of workouts will prevent your body from plateauing. Then after 4-6 weeks, completely altering your routines is always recommended. Change will help insure that you see the results you want.

Danny Stryjewski: What is adaptation? If you perform the same exercises for long enough, your body will adapt to that certain stress eventually causing you to plateau. Working at different levels of intensity over time improves your overall fitness, teaches you to cope with fatigue both physically and mentally, makes training more enjoyable, lowers your risk of injury and helps you to avoid the dangers of over-training.

Thursday, February 13, 2014

Sweating With Your Sweetie: Pros and Cons of Getting Your Burn On Together

Now that you’re more than a month into your health and fitness goals for the year, you might be thinking it’s time to spice up your workouts by inviting your spouse to join you at the gym. Before you embark on the journey of sweating with your sweetie, it’s important to take into consideration the pros and cons of working out with your spouse so you both are successful in accomplishing your health and fitness goals.

Gwen and Blake Beckcom, married for 19 years, personal trainers and co-owners at Fitness Together Mission Hills, both agree that it takes commitment, dedication and realistic expectations to make working out with your spouse a healthy and happy experience.

Pro: Share in the Experience of Getting Fit Together

One of the biggest assets to accomplishing your health and fitness goals is having an accountability partner who motivates you and supports your journey toward a healthy lifestyle. When your fitness partner is also your spouse, it allows you to be on the same page both mentally and logistically.
It’s a lot easier to make eating healthy and working out regularly a priority in your life when your spouse commits to making the same lifestyle choices. This joint commitment to fitness not only helps to support personal growth, but also can lead to improvements in your relationship and the overall outlook in your household.

“You’re going to need encouragement along the way,” explains Blake. “If your workout buddy is your spouse, then it’s easier to stay motivated and accountable to each other. You’re setting a couple goal together, which can be a powerful thing.”

“Couples who sweat together stay together,” adds Gwen. “When you work out with your spouse, you come away with feelings of a cooperative spirit, a shared passion and the feeling of synchronization. When you both have the same goals of being healthy and fit, it can be a real powerhouse for any relationship.”

Con: Different Goals and Approaches May Hinder Results

A common hang-up that can deter couples from working out together is when each person has different exercise goals and fitness levels. And, even if a husband and wife are both striving to lose weight or gain strength, it’s important to remember that men and women typically need to approach their fitness goals differently in order to get the results they need.

“Couples need to know up front that men lose weight and grow muscle faster. So it’s important for each person to have accurate baselines and realistic goals when they start working out together,” explains Blake. “It can be a challenge for husbands and wives who have two different types of workout approaches. It can even be difficult for Gwen and I because I’m going hard and heavy while Gwen is going light and fast. I’m not as patient and Gwen is more patient.”

One solution that Gwen and Blake have found to overcome the obstacle of having different workout approaches and attitudes is to focus less on doing the same exercises and more on working out in the same place and at the same time. Going together and leaving together, but doing your own exercise routine while at the gym, can be a great approach for mutual success.

“When Blake and I go to the gym together he’s working out separately from me, but we’re both there together,” shares Gwen. “We can look across the room and smile at each other. It’s a good feeling to know we’re both on the same page and we’re both willing to work out, stay healthy and fit each other. Knowing that Blake cares enough about me to take care of his body is a great feeling.”

Pro: Celebrate Accomplishments and Work Through Obstacles Together

Every fitness routine will have its ups and its downs. Working out with your spouse allows the two of you to share in celebrating the accomplishments along the way, as well as support each other through the inevitable setbacks and obstacles you’ll face.
Having someone in your corner who can relate with what you’re going through and cheering you on along the way will not only strengthen your commitment to establishing a healthy life for each other, but it also can have a positive impact on your marriage as well. Working out with your loved one can lead to improved intimacy, a stronger closeness, increased endorphins and more energy.

“Ultimately, working out together can be a real relationship builder,” says Blake. “There’s going to be some big wins you’ll share along the way and setbacks you can work through with each other. Usually going through difficult things together is when you can grow your relationship.”

Con: Syncing Schedules Can Challenge Busy Couples

Finding time to work out is one of the most common obstacles for busy individuals to adopt a healthy and fit lifestyle. But when you have dual-income families with both spouses juggling professional and family responsibilities, it can be nearly impossible for a husband and wife to get on the same workout schedule.

Instead of adding stress and tension by trying to force the issue of working out together regularly when it doesn’t synch with your schedule, make it a point to exercise together during special occasions like family vacations and holiday breaks. You can still reap the benefits of re-connecting and supporting each other’s fitness goals even if you can only manage to work out together at various times throughout the year.

“Blake and I love destination workouts,” shares Gwen. “When you’re on vacation it’s like an adventure and you can’t say you don’t have enough time. We just enjoy being together. It’s fun to have him spotting me and me spotting him. We give each other high fives and offer the same encouragement to each other that we give our clients in the studio.”

It’s healthy for both husbands and wives to commit to living a fitness-focused lifestyle. But make sure you work through the pros and cons discussed above before you decide to get your burn on together. Whether you work out at the same time or maintain separate sessions, the most important thing is to support each other’s efforts while committing to being healthy and fit for you and your family.

Tuesday, February 11, 2014

Trainer Tuesdays: Why is it Important to Wam-up Before I Workout?

Trainer Tuesdays

Why is it Important to Warm-up Before I Workout?

http://fitnesstogether.com/brecksville/page/cardio

Jenn Noggle: Warming up before exercise is important for a number of reasons. For starters, it will help prepare the body gradually and safely for more vigorous exercise and help reduce the risk of injury. A low impact exercise, such as walking or biking will help the circulatory system to increase the flow of oxygen rich blood to working muscles. As the movement of blood increases through your tissues, your muscles become more pliable and are less likely to be strained or torn. A proper warm-up will also prepare your heart for more intense activity by preventing a rapid spike in blood pressure. It will also improve the utilization of oxygen gradually so that you are not out of breath too early or easily. Make sure to start each of your exercise sessions with a warm-up for 5-10 minutes. This will ensure that you get the most out of your workouts and prevent those frustrating injuries/setbacks.

Justin Traft: Everyone always asks why is it so important to warm up before working out. Well here are some reasons why you should. First off, it’s never good to jump into working out if your muscles are cold and tight. Increased Body Temperature improves muscle elasticity, also reducing the risk of strains and pulls. Reason being is that you would run the risk of pulling a muscle. See, warming up helps you get the blood flowing through the body. Also, the temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which can improve endurance. Second, warming up helps with the muscles’ range of motion and joints are able to move a little more freely. Third, the warm-up is also a good time to mentally prepare for a workout by clearing the mind, increasing focus, reviewing skills and strategy. Fourth, your body increases its production of various hormones responsible for regulating energy production. During a warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production during your workout.

Adam May: Two reasons. It prevents you from getting hurt and it helps you perform better. Warming up can take many forms. It is important to do something to move the blood into your muscles so they are more elastic and able to take on more of a workload. How do you know you are warmed up? When you are sweating. If you are not sweating, you are not warmed up. I have had clients say things like "well i was just walking around Heinens for a while so i'm good, let’s skip the warm up." I don't care what you have done in your day to that point-- if you are not sweating, you are not warmed up. If you are not warmed up you are at risk of injuring yourself. If you get injured you can try to sue me. Since I don't feel like getting sued I will not train anyone unless they are warmed up. It is also important to do something specific to the exercise you are about to do. This prepares the specific muscles that are about to be used for an intense workload. I generally have my clients do a warm up set for the exercise they are about to do with a lighter weight. When I say we are doing three sets of an exercise, sometimes after the second set clients think they are done; but, we still have one to go. The first set doesn't count. It was a warm up set. Baseball is a good analogy to this. Hitters get warmed up before the game, and they also take practice swings on deck before their at-bats during the game. Pitchers warm up before the game, and they get warm up pitches between innings before they face live hitters. Same concept with working out only when the players get hurt, they don't sue their team.

Thursday, February 6, 2014

All Shakes Are Not Created Equal

by Nutrition Together’s Dr. Janet Brill

Confused by all those health/protein shakes on the market? There are certain basic ingredients that comprise a super-healthy shake and others that you should really try to avoid.

Here's a simple guide to building your own by choosing from the ingredients listed in the categories below. At a minimum I suggest choosing a fruit, a lean protein, and a liquid to build your shake:

1. LIQUID

You need to use some type of liquid to thin out your shake. Use more or less liquid depending on the thickness of shake you desire. Rather than using water, why not use a nutrient-packed liquid such as fat-free milk, soy milk or almond milk?

If muscle-building or post-workout recovery is your goal, then you may want to use cow’s milk which gives you the highest concentration of muscle-building whey protein. Just be sure to stay away from full-fat cow’s milk shakes as these come loaded with artery-clogging saturated fat and cholesterol.

2. FRUIT

Fruit is a perfect addition to any shake to boost taste as well as nutrition. It adds fiber as well as loads of vitamins, minerals and phytonutrients. Bananas are always delicious and add in a nice amount of the blood-pressure-lowering mineral superstar, potassium. Blueberries, strawberries, raspberries and blackberries are spectacular antioxidant-packed fruits that blend well and add color to your shake.

Don’t be afraid to add a frozen fruit when fresh isn’t an option. Just look for frozen fruit in the freezer case that has no added sugar. Simply add in the fruit in its frozen state such as mangos or peaches and blend away.

You might also want to consider making a pumpkin pie shake by using fat-free milk, non-fat Greek yogurt, banana and then adding plain canned pumpkin. Spice up your shake with pumpkin pie spice and a sweetener and you have a delicious and nutritious high-protein dessert shake!

3. PROTEIN

If you want to up your protein intake with your shake, then make sure to use cow’s milk or soy milk as your liquid base. Then try adding in additional lean protein sources such as peanut butter -- which is yummy with banana -- or ground-up nuts, oats, flax or chia seeds.

Another fabulous and superbly nutritious addition to your protein shake is Greek yogurt. Go for the fat-free, unsweetened version of Greek yogurt because it’s loaded with protein and free from other unnecessary ingredients. A six-ounce serving of Chobani nonfat plain Greek yogurt contains 100 calories, 18 grams of protein, 20% of the recommended daily value of calcium and seven grams of carbohydrates.

Be sure not to pick up the full-fat versions from the dairy case, which can contain 20 grams of fat per serving, including 16 grams of saturated fat. And while most brands of plain Greek yogurt are made from nothing but milk and bacterial cultures, flavored versions are often very high in sugar and calories.

You should also know that Greek yogurt contains a highly concentrated amount of casein, hence should not be your main source of protein, since whey -— not casein -— contains the amino acids that are crucial for muscle recovery after tough workouts.

4. VEGGIES

Green smoothies are all the rage these days. If your goal is to down those veggies in a few gulps while at the same time getting in fiber, antioxidants, phytonutrients, and an abundance of vitamins and minerals, then this is the shake for you.

Green smoothies are not milk-based. Instead, the liquid is either water or fruit juice. I suggest making it lower calorie by using water as your base liquid.

Next add in the greens such as kale, spinach, collard greens and parsley, then sweeten it up with your fruit such as bananas, mangos, berries or even add in some avocado to make it creamy. Note that these types of drinks are a great way to down your fruits and veggies but they are not a good source of protein.

Smoothies are an easy and tasty way to ensure that your body gets a healthy variety of lean protein, fruits and even vegetables if you go green. Your healthy smoothie recipe ingredients will vary depending on your health and fitness goals.

By following the ingredient suggestions above, and with the support of nutritional counseling from Fitness Together, you’ll surely be giving your body what it needs!

Tuesday, February 4, 2014

Trainer Tuesday: What are Some Good Strategies to Use at the Grocery Store?

Trainer Tuesdays

What Are Some Good Strategies to Use at the Grocery Store?

Justin Traft: So, everyone has been grocery shopping before in there lives but what are some good strategies to have a healthy shopping trip instead of a shopping trip where you only buy what looks good to you. First of all, make sure you eat something before you go to the grocery store. This will help with not buying what many call impulse shopping... meaning whatever looks good to you at the time because you are so hungry. Second, make a list of the vegetables, whole grains, fruits and lean meats etc. that you wish to pick up. Having a list will help keep you from straying and not picking up things you don't really need. Third, try to shop the perimeter of the store. Usually the healthier foods are on the outside. A good 95% percent of the time bad foods are placed in the middle of the store and on end caps to get your attention and to get you to purchase them. Fourth, always make sure you make time shop. Don't be in a rush. Make time to read and compare labels. Keep in mind that just because something says it's diet doesn't always mean it's 100% percent healthy for you. There may be too much sodium or too much fat. Or in some cases too much sugar. Avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce. Fifth, always make sure to separate raw meat from fresh produce by using plastic bags to reduce the risk of cross contamination. For more suggestion see a FT trainer who is certified in the Nutrition Together program for ideas.

Adam May: First of all don't grocery shop when you are hungry. You will buy food you want to eat right now and you will buy too much food. Eat before you grocery shop. You also have to think you won't eat junk food if you don't have it. It sounds like common sense, but people just buy too much food that they know is bad for them and then joke about all the junkfood that they have. It's not funny. If you know something is bad for you don't buy it. To change the way you eat you have to change your perception of food. Buy something because it is good for you and it will help you look the way you want, not because of taste. Think when you are shopping "eat for performance, not for pleasure."

Jenn Noggle: We apologize that Jenn’s answers have not been posted recently. While she has participated, the format in which her answers were submitted could not be recognized. Check back at a later date and hopefully we will have the past couple of Trainer Tuesday posts updated with Jenn’s answers.

Steven Madden: Steven is the newest addition to our team at Fitness Together Brecksville, set to start training sessions on the 15^th. While he was at the studio training on some of our systems and processes today, I mentioned this blog post to him. His immediate response was “Two quick things come to mind: 1.) Don’t shop when you’re hungry so that you don’t make impulsive decisions; and, 2.) Stick to the perimeter of the store where you will find the healthiest, natural options.”