The Big Three

No no no. Not those guys. I am talking about the "big three" movements that you should be incorporating into your workouts. There is a time and place to add isolation movements in to strengthen specific body parts. However, your training should be focusing on the big compound movements that are multi joint lifts. These big movements will stimulate metabolism and EPOC (excess post exercise oxygen consumption), which means you will be burning additional calories for 24-48 hours AFTER your workout. The big three should consist of a hip dominant movement, knee dominant movement, and a pressing movement. Three perfect examples are: -Squats -Deadlifts -Overhead press Perform these at the beginning of your workout when you are fresh! Perform 3-5 sets, keeping the reps between 8-12. -Eric Fitness Together Newtonville & Auburndale

Playground Workout

Summer is here! It's time to head outside and catch some rays at the park with your family. You can also utilize this time by getting a quick workout in using simple playground objects. Try this quick routine next time you bring your children to the playground and who knows, you might end up having more fun than your kids! Bench push ups 3 sets of 10 Sitting on swing, lean back leg lifts 3 sets of 15 Monkey bar jump pull ups 3 sets of 8 Bench dips 3 sets of 12 Bench split squats 3 sets of 10/side Perform this circuit using minimal rest and enjoy your time in the sun! -Eric Fitness Together Newtonville & Auburndale

Workout Music

Fueling your workouts with the right nutrients is vital to training performance. Also, proper rest and hydration play a significant role in your energy levels. Still, everyone has those days where it is extremely hard to find the motivation to get a good workout in. A key component that some people forget about is their music choice! The right music can get you amped up enough to push through fatigue and reach your fitness goals. Here is a sample playlist for some of the top songs this year as told by Shape magazine: 1. Lady Gaga- Marry the Night 2. Rihanna- We Found Love 3. Avicii- Levels 4. Grouplove- Tongue Tied 5. Daughtry- Renegade 6. Mary J. Blige- Ain't Nobody 7. The Downtown Fiction- Superbass 8. Gavin Degraw- Not Over You Check out Itunes and amp up your workout playlist today! It might be just what you need to find some extra motivation! -Eric Fitness Together Newtonville & Auburndale http://www.shape.com/fitness/playlists/playlist-top-10-workout-songs-january-2011

Water Intake

Water is essential to maintain normal body function. It keeps all the bodies organs running, improves skin health and aides metabolism. So how much water should we take in per day? It depends on activity level as well as the individual but a great starting point is 64oz per day. This amount of water sounds like a lot. However, if broken up into small portions throughout the day, it is quite easy! Other liquids such as coffee and tea count towards the overall total but remember that these liquids can have a diuretic effect. Therefore, water is the best option always! Keep your water intake up and feel great each day! -Eric Fitness Together Newtonville & Auburndale

Post Workout Nutrition

You just finished a challenging workout with us at Fitness Together. Your job is done, right? Kind of, at least the hard part is. To take advantage of that workout you need to supply the body with essential nutrients to aide the body in the rebuilding process so you can come back stronger next time. This goes for people who want to lose body fat and improve body composition. Here is a perfect post workout shake: -15-20 grams of whey protein -Banana or berries Combine the scoop of protein and fruit with some water in a blender. Add a few ice cubes, blend and enjoy! After working so hard in your training session, dont cut yourself short by neglecting post workout nutrition! -Eric Fitness Together Newtonville & Auburndale

Core Stability for a Stronger Golf Swing

Golf season is upon us! A great swing starts with a stable core. So how do we implement some core movements that will improve our game? Adding in a few core stabilization movements can go a long way into increasing distance AND protecting the lower back from injury. Try these movements out. -Paloff Press x 15/side -Superman x :45-60 seconds -Bird dog x :45-60 seconds -Reverse Crunch x 12 reps -Cable Wood chop x 12/side Perform these movements 2-3 times per week and enjoy those extra yards off the tee! -Eric Fitness Together Newtonville & Auburndale

Sample Breakfast

A healthy breakfast is key on kick starting your day. With all the conflicting information on what a healthy breakfast consists of, it is no wonder some people are confused on what to choose. Cereal ads push high sugar, low protein, wheat based grains. It is no wonder obesity is at an all time high! The best way to start your day is with a high protein and healthy fat breakfast! This will give you sustained energy for your long work days. Below is a sample breakfast.

-2-3 egg omelet with vegetables (spinach, broccoli, etc) cooked in extra virgin olive oil

-1-2 strips of turkey bacon

-Handful of blueberries or low glycemic fruit (any berry is a great choice)

Try this breakfast out and start your day off on the right foot! You can feel full AND be healthy at the same time.

-Eric

Fitness Together Newtonville & Auburndale