Make Cardio Fun!

When winter hits its hard to get outside and go for a run. A majority of people think the only form of outdoor cardio is going for a run or jog. When winter hits, they automatically regulate themselves to the treadmill (or any cardio at all). Instead, put on some warm gear and head out snowshoeing, or skiing, or walk in the deep snow! You can make winter fun no matter what the situation!

Just because you arent "jogging" doesnt mean you arent working out! Get out and have some fun this winter all the while noticing how well your strength training has carried over to the new activities!

-Eric

Fitness Together Newtonville & Auburndale

Vitamin D and Winter

It's that time of the year again. It's dark when you leave for work, and dark on your drive home. Catching some rays just is not in your winter schedule! Don't worry though, we can counteract some of the negative affects of little sunlight.

There are many changes to the environment that we must deal with. Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the Fall months is their lack of sunlight exposure and vitamin D production. It is extremely hard to get sufficient vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check.

Deficiencies in vitamin D have been linked to breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is also essential for bone growth and plays an important role in the absorption of calcium.(WebMD, DeNoon)

Supplementing with 400-1,000 IU a day can help keep your vitamin D levels in check. Some studies have shown higher dosages to be more effective at keeping your levels in check, but starting out on the low end and seeing how you respond is the best way to go.

Get your vitamin D levels checked through your doctor and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric



References:

http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d



Fitness Together Newtonville & Auburndale

Limit The Holiday Drinks!

The Holidays are here! Along with great food and family, drinks are usually a common occurrence of our celebrations. Making the right drink choices is key when it comes to controlling your calorie intake. Obviously, a diet mixed drink is a better choice than some of the traditional holiday drinks (eggnog), BUT they still contain calories even though you are mixing it with a 0 calorie drink.
Alcohol is 7 calories per gram (about 100 calories per shot). Therefore, any alcohol is going to add to your daily calorie intake.
The key is to drink in MODERATION! Enjoy a few drinks, but enjoy them and their taste instead of drinking them mindlessly. Enjoy the fine wine, spirits, and family!
Happy holidays and stay safe!
-Eric
Fitness Together Newtonville & Auburndale

Increase Core Strength To Fight Lower Back Pain

Back pain is commonplace in todays world. When I was searching for an image for this article, I typed in "lower" into Google, and in the search bar, "back pain" popped up without me doing anything else.

How do we fight against back pain when it seems like any extracurricular movement adds to the discomfort?

We strengthen the core! A strong core helps us maintain correct posture, and avoid things like too much curvature in the lumbar spine.

Here are a few movements that can help in the quest for a stronger, healthier, core:

-Planks

-Side Planks

-Paloff Press

-TRX fallouts

Add these movements into your exercise regime and start to feel better!

-Eric

Fitness Together Newtonville & Auburndale

Pop Quiz!!

Remember back in your high school days when you would walk into class and the teacher would drop the horrible news on you, "Pop Quiz"? Well, here is my version of a pop quiz. Do your best to answer the questions without looking at the answers at the bottom (or Googling!!)

1. The "healthy" fat found in wild salmon is:

A. Omega-6

B. Omega-9

C. Omega-3

2. Individuals should try taking in ___oz of water per day:

A. 64oz.

B. 90oz.

C. 20oz.

3. An exercise that is great for strengthening the posterior chain (butt, hamstrings) and aids in knee health is:

A. Leg extension

B. Stiff Leg Deadlift

C. Potato Chip Curls

4. To experience a fun, interactive training session with knowledgable trainers, you should train with _____:

A. Fitness Together

B. Fitness Together

C. Both A and B

5. Hard strength training and cardio increases EPOC, which stands for:

A. Eating Pickled Onion Cloves

B. Excess Post-Exercise Oxygen Consumption

C. Emulsified Piece Of Cheese

Goodluck and post your answers!!!

-Eric

Fitness Together Newtonville & Auburndale

Answer sheet.

1. C

2. A

3. B

4. Definitely B

5. B

Holiday Drink

The holidays are here! And so are the extra calories from food and drink! One of America's pastimes drinks that packs a whooping calorie punch is eggnog. Per 4oz., eggnog is approximately shelling out 130 calories. Imagine what a typical sized drink (PLUS some brandy, eh hem) brings in total calories?

Eggnog tastes excellent, so don't feel like you aren't allowed any! However, limit your servings AND serving size. It takes one second to pack on the weight, but a LONG time to take it off.

Take in the feeling of the holidays, being around family and friends, and keep your workouts planned around the holiday. That way we can all toast (a healthy protein shake maybe?) to health!

-Eric

Fitness Together Newtonville & Auburndale