Fitness Together Brecksville

Tuesday, November 1, 2016

What is Your Favorite (Healthy) Warm Meal to Enjoy During the Fall?

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 of expert personal trainers. 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 personal trainers at Fitness Together Brecksville.

What is your Favorite (Healthy) Warm Meal to Enjoy During the Fall?

Brooke Kratche: I love my crock pot and this time of year it is the best for making delicious fall soups! My absolute favorite recipe is butternut squash soup. To make it all you do is skin and cube a medium sized squash and throw it into your slow cooker with 2 cups of chicken broth, cayenne pepper, marjoram leaves, sautéed onions and some black pepper. Let it sit on low for 6 to 7 hours. Once the squash is soft, use a hand blender stick to blend it all together! Of you don't have one, simply scoop the squash into a blender as many times as you need until it is all smooth. Finally comes the secret ingredient. Place a block of cream cheese (I like to cut it up into smaller cubes) into the soup and let it sit for another 30 minutes. Mix it all up and enjoy!

Mike Roberto: I enjoy the fall season. There's a nice breeze and the days are a little cooler. Days like that make me pull out my favorite recipe to warm up. It is a warm and delicious chili recipe using the crock pot including kidney beans, onions, beef and tomatoes. I let the ingredients sit in the crock pot while I'm curled up with a good book to read as the chili thickens. 8 hours later, I have a soul warming meal. Yum!!

Amanda Ricci: One of my favorite healthy meals during the fall would have to be spaghetti squash. I like to mix chicken, tomatoes, and spinach into a sauce and prepare it in a separate pan. Once the spaghetti squash is cooked, I’ll cut it in half and then use a fork to create the noodles and then pour the sauce mixture on top. I like making it because it is easy to make, and takes very little preparation time compared to other recipes. Also, it has a lower level of carbs than pasta, contains omega 3, and Omega 6’s and contains protein once you top it with the spaghetti sauce mixture. When eating it I cannot tell the difference between eating the spaghetti squash as compared to regular pasta.

Justin Traft: I would have to say my favorite fall meal is turkey meatloaf muffins. I found this a while Ago on bodybuilding. Com. It's actually high in protein and low in carb. Eating healthy doesn't have to be boring. I usually only make them around this time of year. Calories are 182 fats 8g total carbs 4.6 g and lastly protein 22.2 g. Ingredients are as follows:

2 lbs ground turkey
3 egg whites
1 cup quick cooking Oates
1/2 dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper sauce
1 tsp sea salt
2 tsp garlic powder (2 gloves minced)
1 small onion finely chopped
2 celery stalks ( finely chopped)
Directions:
1. Preheat oven to 375 degrees
2. Spray muffin pan with olive oil spray
3. Mix all ingredients together
4. Roll the mixture into balls and place in muffin pan.
5. Bake for 40 minutes
Makes 12 protein packed muffins

Lisa Clark: During the winter months as it gets colder, I like to warm my family up from the inside with one of my favorite meals....Mexican Chicken Chili!

As compared to a more traditional chicken chili that has a cream base, this chili uses broth and salsa as the base and is filled with healthy beans, veggies and lean chicken breasts. For a vegetarian option just leave out the chicken!

INGREDIENTS

2 cups chicken broth
1 jar (16 oz or 430 mL) thick and chunky mild salsa
1 cup tomato sauce
1 medium zucchini, coarsely chopped (about 1 1/4 cups)
1 1/2 cups rinsed and drained canned black beans
1 1/2 cups rinsed and drained canned pinto beans
1 cup drained canned whole kernel corn
3 cups shredded cooked chicken
1 garlic clove, pressed
1 1/2 - 2 tbsp chili powder
1 tsp ground cumin
Optional toppings such as shredded cheese, sour cream, crushed corn chips or tortilla chips, sliced green onions or fresh cilantro leaves

DIRECTIONS

Combine broth, salsa and tomato sauce in (4-qt.) Casserole. Add zucchini, beans, corn, chicken, pressed garlic, chili powder and cumin. Bring to a boil; reduce heat and simmer 30 minutes, stirring occasionally.
Ladle chili into soup bowls. Top with desired toppings.

Yield:

10 cups
6 servings of 1 2/3 cups (excluding optional ingredients)

Nutrients per serving:

Calories 300, Total Fat 7 g, Saturated Fat 1.5 g, Cholesterol 60 mg, Sodium 1620 mg, Carbohydrate 32 g, Fiber 9 g, Protein 29 g

Nutrition Together Recipe:

Tuesday, October 18, 2016

As a Personal Trainer, How Would You Motivate the Cleveland Indians On Their World Series Run?

Trainer Tuesdays

As a Personal Trainer, How Would You Motivate the Cleveland Indians On Their World Series Run?

Fitness Together Personal Trainer Brooke Kratche showing her love for the Windians

Brooke Kratche: At this point in the Indians season, they are done with heavy training. The hard work is done and now all they need to worry about is their mental training. Practice times anymore need to be used for batting practice and pitching practice just to keep loose and ready to play. Most importantly though, they need to take time each day to prepare mentally. I would advise them to visualize themselves in game situations and succeeding. If they can visualize it, the real game situations will not make them feel as much pressure.

In the same way, we all need to be able to visualize ourselves reaching our goals. Never lose sight of it and you will be more likely to stay motivated!

Go Tribe!

Lisa Clark: My motivational quote for the Indians as they continue their journey towards the World Series is......

“There may be people that have more talent than you, but there is no excuse for anyone to work harder than you do.” – Derek Jeter

Keep up the hard work Indians!!

#allin2016

Mike Roberto: Our Cleveland Indians are doing a fantastic job in the playoffs! But as they progress further into the series, who knows which team will try to overthrow this powerhouse. All I can say is that they should stay limber and stretch as often as possible. Not only does stretching keeps the muscles loose but also reduces the risk for injury. Foam rolling tight or sore muscles might help the Indians loosen up as well. Doing so increases the range of motion and allows you to become stronger in that extended range, eventually getting to that range without the foam roller.

Cody Plank: To help motivate the Indians on their Word Series run I would stress the issue of playing the same kind of baseball that got them to this point, meaning prepare for each game the same as they did in the regular season and the same goes with their body's. I would use this strategy to help keep my players calm and keep them in the moment rather than overthinking or thinking ahead.

Amanda Ricci: A fitness tip that I would give to the Cleveland Indians during their run to the World Series would be that their games are just important as their off time. In between games, players should make sure they meditate and rest their muscles when not playing baseball. If the players have any injuries icing them is important and taking time to clear their mind and visualizing the game will be helpful in assisting them in their success. Also just making sure that each player is on the same page as far as communication is concerned so that they have the ability to work as a team to achieve their victory.

Justin Traft: If I had a motivational tip for the Cleveland Indians during their run to the World Series it would be this. Don't get caught up in the bad plays or calls and focus on what's ahead of them. Play for each other and no one else. Let the nay Sayers be. Let them talk and bash us. Use it as fuel when you’re feeling tired. Making history in Cleveland sports should be all you need to keep plugging along. Play smart and keep your eye on the prize. After all we are the comeback city! All in CLE!

Tuesday, September 13, 2016

What's the Difference Between Machines and Free Weights?

Trainer Tuesdays

What’s the Difference Between Machines and Free Weights?

Cody Plank: The difference between machines and free weights is that a machine works about a

Expert personal trainer Cody Plank gives his input on Machines vs. Free Weights

specific axis while free weights are not attached to another structural device. Personally I like working with free weights rather than machines for a few reasons the first being that free weights add the dynamic of balance to an exercise which keeps you more engaged throughout the entire exercise. Another reason I prefer free weights over machines is that machines keep you in a set position so you don't have the ability to modify the exercise as you could with free weights.

Adam Teplitz: Both free weights and machines have a rightful place in a workout regimen. Generally speaking, one is not 'better' than the other in all instances. There are benefits and drawbacks to both machines and free weights, and some exercises tend to be more effective when done using one or the other.

The benefit of a resistance machine is that it will allow to focus your mind on the effort, as opposed to the mechanics of the movement.

The primary difference between free weights and machines, however, is the fact that when using free weights, your body moves in three dimensions: forward and backward, laterally, and vertically. This is important, because this is how your body normally moves in daily life.

When you use free weights, you therefore end up engaging more muscles, as you have to work to stabilize the weight while lifting it.

Machines, on the other hand, are fixed to an axis that will only allow you to move in one or two planes. If used exclusively, this could lead to a lack of functional fitness , which can translate into injuries outside the gym.

Some may have strong opinions about using free weights over machines or vice versa. I believe a balanced approach is the best and will lead to overall greater results.

Amanda Ricci: When many people join a gym one of the questions that they may have is "What is the difference between weight lifting machines and free motion strength training exercises? and is one better than the other?" As an experienced personal trainer, these are the two most popular questions asked from clients and other individuals just beginning a fitness program.

Fitness Together trainer Amanda Ricci addresses the importance of functional exercise!

As you walk around the gym, popular weight-lifting machines include: bicep curls, rowing machine, triceps press downs, military press, etc. Free motion exercises include: squats, lunges, jerks and the push press, etc. Both machines and free motion exercises work to increase your muscle mass. The difference between the two is that free motion exercises target more muscles while training. For example, while standing up performing bicep curls with the dumbbells you are also using the abdominal muscles to stabilize yourself. When doing the bicep curls on the machine you are specifically targeting the bicep muscles. The free motion exercises are using more stabilizing muscles and are similar the movements that you are performing in everyday life. When you are carrying your groceries into the house, this is similar to doing the farmers carries with the dumbbells. Another example is when you may be bending down to pick up your child or dog, you just did a squat. You were using multiple muscle groups that include: your quadriceps, abdominals, and biceps. The muscles in your body are designed to work together as part of the kinetic chain. The kinetic chain means that joints and segments have an effect on each other when they move. A chain of events that affect the movement of adjacent joints occurs. These functional, free motion exercises encourage the muscles to function the way that they were designed, which is in a natural motion.

In addition, performing these functional movements will promote weight loss as since you are using more muscles while doing the exercises. Another benefit is that it will not take you hours at the gym to complete your training program because you can work more than one muscle at the same time. I love strength training and cardio just as much as the next person, maybe even a little more but when I work out I do not want to spend hours at the gym. Instead, I want to be able to strengthen as many muscles as I can without having to travel from one machine to the next. That does not include the time at the end that is required for you to clean off each machine.. I don't know about you but when I go to the gym, I want to get there and do my exercises and not worrying about cleaning off machines.

The machines that you see at the gym are not similar to functional movements that you do in your day to day activities. They encourage a repetitive motion on the joints that can place stress on these joints.

This is why I prefer free motion, functional exercises not just when working with my clients to increase their lean body mass but also in my own training program. These free motion exercises are what is going to help prepare you to perform everyday activities easier such as: laundry, mowing the lawn, weeding, and other yard work as well as cleaning the bathroom, etc. Once you gain more muscle mass you will find that you will have more energy in everyday life, and who doesn't want that?!!

Mike Roberto: When it comes to exercise, you have two choices: free weights or machines. Both are effective for achieving your goals. Machines are effective for people starting out their exercise journey because it helps them build a strong foundation to help them progress to more difficult exercises. After 2-4 weeks of building up your muscles on machines, move on to free weights. Although they are more challenging to handle, your body will thank you in the long run. Free weights helps strengthen your stabilizer muscles to help balance the weight from wobbling side to side. Not only that, but your core is activated to help keep the weight in place. In conclusion, both machine and free weights are effective to build muscle. But I would recommend free weights just because it works more muscles than a machine will ever work.

Justin Traft: A lot of clients always want to know or ask what better weights or machines. Its like the age old question. Really it comes down to a couple of things to consider when using either weights or machines. First, both pose great benefits from using in any exercise program. One way of looking at it is maybe your body may not be ready for weights just yet so using machines would allow the body to prepare for weight training. How you ask preforming the same exercise but with greater ease versus struggle. Also, cable machines are great to really work on the range of motion to properly learn how to do the exercise such as bicep curls first. Learning how to get the contraction in the bicep head medal and long heads. Also, a good way to have any body with restriction able to do exercise without having to really worry about the weight its self being to much. The functionality of a machine you can't beat especially if you trying to target a specific muscle group that may be hard to hit just using weight. But don't get me wrong weights are very important. They play a big part in people keeping and maintaining that muscle tone and bone density. Which is vital in the later years in life. Weights also allow the body to feel more of the stress then a traditional machine would. The more that stress felt the more that muscle starts to fatigue. This is why using lighter weights allows more of a toning effect the " BURN" they call it. Heavier weights you get the "PUMP" or muscular hypertrophy of the muscle group you are working because of the concentration to that muscle. So in my conclusion both are great to use and present many pros and cons. I don't favor one or the other when both combined together they both present get health benefits. Happy exercising guys!

Tuesday, August 16, 2016

If You Could Compete in Any Olympic Event, Which Would it be?

Trainer Tuesdays

If You Could Compete In Any Olympic Event, Which Would it be and Why?

Cody Plank: If I could compete in any Olympic event I would choose golf because its my favorite hobby and I have a ton of passion for the game. I would spend countless hours in the gym working on strength and endurance exercises to prepare my body and mind for the great mental and physical stress that I would encounter during those four days. Along with preparing my body and mind I would spend a lot of time on the driving range as well as the course practicing hitting all the difference shots I would be sure to face whether it be a low draw or a high cut. Perhaps I could even visit GolfTEC in Brecksville for some extra tips.

Brooke Kratche: Since the Torino Olympics in 2006, I dreamed of being an Olympic snowboarder. If you remember, they wore white jackets and pants with black pinstripes. The following year I convinced my dad to let me get a new snowboarding jacket, it was white with black pinstripes. I wanted to compete in Boardercross, the event where they race to the finish line going over a few jumps and mogul type obstacles along the way. Whenever I was riding, I would pick someone out and race them down the mountain. I learned that it was not a physical game as much as it was mental. People generally go slower, not because they can't go fast but because they are afraid to. I trained myself mentally to not be afraid to ride quicker. I had to believe that I had the ability to control the board and once I did that I could beat anyone down the mountain.

Adam Teplitz: It's not returning as an event until 2020, but baseball would easily be my

FT personal trainer Adam demonstrates a Snatch

event of choice. Thanks to my dad, I grew up on baseball. I had a bat in my hand at the age of 3. It might have been a Mickey Mouse bat, but it still counts. The last time I played competitively was back in high school. My passion for the game remains the same though.

As preparation, I'd undertake a proper strength training and conditioning routine. Since baseball is a power sport in which most action on the field occurs quickly, my conditioning would mimic the demands of the sport. I'd primarily focus on sprints at various distances, shuttle runs and sled drags.

The strength program would consist of exercises that specifically target my shoulders and hips. Shoulder presses, lateral raises, cable chops, cable twists and medicine ball tosses. 12 to 15 reps of each for 3 rounds.

A close second to baseball would, of course, be weightlifting. To prepare, I'd focus on the two lifts that comprise the competition. The snatch and the clean and jerk. The objective of the snatch is to lift a barbell from the ground to overhead in one continuous motion. The clean and jerk is a composite of two weightlifting movements, performed with a barbell. During the clean, the barbell is lifted from the floor to a racked position across the shoulders. During the jerk portion, the lifter raises the barbell to a stationary position above the head. Both are explosive movements that use strength and power.

Amanda Ricci: I would compete in the swimming event in the Olympics because that is the sport that I have the most experience training and competing in. I would prepare for this event by monitoring my nutrition, performing sport specific training- swimming, with a combination of weight-lifting and dry land training. For the first two months I would figure out my nutrition needs, and have one hour swimming practices along with 45 minutes of weight-lifting 5 days a week. During those hour practices, I would be conditioning as well as working on technique and building up my endurance. Once the conditioning period has passed I would then start adding in an extra practice 4 days a week and then re-calculate my nutrition needs again so that I could maintain my muscle mass and continue to gain muscle throughout the training. I would perform the new training schedule for a couple months and then add in some dry land training as well. Once I start to get closer to my competition, I would then begin to work on my technique and speed for flip turns as well as starts from the block to work on agility. The reason being is because in swimming taking off any time that is possible can mean a win or a loss. This is similar to sprinters in track, any seconds that you can deduct from your time are crucial.

A couple weeks before the big event I would then start to taper on my swimming training so that I would be rested and able to perform at my maximum potential for the Olympic event.

Mike Roberto: If I could compete in an Olympic sport, I would pick the 100 meter dash

FT Trainer Mike Roberto imagines a fierce animal chasing him to run faster

because it is a quick event so it ends before I realize it's over so that's less stress for me to worry about. I would also do it because I can imagine a fierce animal chasing me so that extra motivation might help. I would prepare for this by focusing on more interval training, see how far I can go in a short amount of time and then slow down the pace for a longer time. Also to do this more frequently, say three times a week. Then test myself at the end of each month to check my progress.

Justin Traft: If I was an Olympian I would want to be involved in the sprints. Track and field is one of the past sports I did in middle school and high school. I always enjoyed it--- even more when I lost weight to participate in the sprinting part. To prepare for it I would do much as what I did before. A lot of burst training with weights… this way when it was just your body weight, you would be more explosive from the start. I'd do a lot of weight training because that is a key part to many sprinters physical talent. Lower body strength is huge--- the more your quads, gluteus and hamstring can torque, the more power you’re able to produce as a sprinter. And of course, a no brainier is fueling your body with good nutrition before and after conditioning and races to help recover faster as well as keeping the body performing at a high level. That excludes keep properly hydrated with water all the time to help body during stressful muscle contraction during races.

Lisa Clark: Because of my love of cycling, if I were ever to join the Olympics, it would have to be

Fitness Together trainer Lisa Clark at the Pan Ohio Hope Ride

in the road cycling event. In order to train for this I would use a training program similar to what I do now for my long cycling events I do each summer, which includes a strength training routine that hits the whole body but focuses primarily on the glutes, quads, hamstrings and calves since those are the main muscles I rely on during each pedal stroke. Squats, single leg deadlifts, heel raises, lunges, burpees, and my favorites....kettlebell swings are among the exercises I try to incorporate during my training, in addition to that I try to ride as much as I can. Hill repeats and short sprints help me to strengthen and increase my speed on the bike. I also focus on simple stretches daily to stretch the hamstrings, quads and hip flexors.

Saturday, August 6, 2016

3 Ways That You're Just Like an Olympic Athlete

3 Ways That You're Just Like an Olympic Athlete:

Fitness Together personal trainer Sean Sullivan at the Olympic Stadium in Athens

As the 2016 Summer Olympics kick off this Friday, an estimated 4 billion sets of eyes are expected to be watching the opening ceremony. And then, for the next 16 days, we get to watch athletes from all over the world vie for national recognition. It’s at once inspiring, exciting, beautiful, and overwhelming. Add to the list: convicting. For as we sit, sofa-bound in comfy clothes, snacks in hand, watching those who devote their whole lives to being as fit and healthy as humanly possible compete against other super hero-like beings, we can start questioning our own lifestyle (lap full of chip crumbs included). However, rather than self-incrimination, we vote that the Olympics should be a time of positive self-speak. That we should be inspired rather than intimidated. Because, really, you have more in common with the Olympians you’ll be watching than you might think. Yes – you and the torpedo-like swimmer or the built-of-rubber-and-springs gymnast you’re watching are alike in a few ways. Trust us.

You’ve both seen the need for change, and then acted on it. Neither of you were content with a lifestyle void of physical wellness. At some point, both of you made the decision to be fitter and stronger. Then you took (and are still taking) the necessary steps to get there.
You’ve both set goals for yourselves. While your short list of goals may not include being the best in the world, your aspirations are significant and powerful. Without them, you might be living a much less-healthy lifestyle, no trainers or exercise studio in sight.

On that note – have you set any lately, or are you on more of an ambition plateau? If you don’t currently have a living, active list of goals, then it’s high time to make one. Geoffrey Abert said that, “the most important thing about goals is having one.” And Tony Robinson tells us that, “setting goals is the first step in turning the invisible into the visible.” Use this Olympic season as your inspiration, and challenge yourself with setting a few. Want to run a 5k (or 10k) by Halloween? Or double your bicep curl weight by Thanksgiving? Or perhaps you’re brewing up a Phelps-inspired goal of swimming 25 laps without stopping? Go for it! No, really. GO. FOR. IT. You’re the only one who can stop you.

You’re both simply driven by desire to get better. Unlike professional athletes who sign up for bunch of extra stuff besides just getting to play the sport they love (think: paparazzi, constant media scrutiny, truckloads of money to potentially get in trouble with), you and the men and women competing just want to be fitter, healthier, and better at what you’re doing. And then there’s the competition piece, of course. They want to be the very best. What about you? Consider a little friendly competition between you and some friends, neighbors, co-workers, or family members. Think you can lose the most weight, do the most pull-ups, or run the fastest 5k out of your group? Throw down a friendly wager, and watch just how motivating competition can be.

This Olympic season can be the best you’ve ever experienced. Thinking about how you can go from snack-munching bystander, to a contender in your own personal Olympic-style goals and competition can leave you feeling healthier, more inspired, and excited about your fitness.