Acupuncture

Acupuncture is a Chinese medical practice that uses long, thin needles for therapeutic purposes or to help alleviate the affects of various ailments. Along with helping the treatment of back pain, neck, and migraines, acupuncture has been shown to help with insomnia, anxiety, digestive problems, chronic pain, and even infertility (1). The belief of acupuncturists is that energy flows throughout the body in channels. Placing the needles in a specific area helps draw energy into that area and promotes a more positive flow (2). If you are interested in trying acupuncture, contact Chris Lehmann of Easter Sun Acupuncture in Waltham.

easternacupuncture.com or (617) 564-0454

1. http://www.acupuncture-treatment.com/benefits.html

2. http://www.drshila.com/resources/acupuncture-health-benefits-of.htm

-Eric

FTNewtonville.com

Tracking Calories

It is extremely hard to track our diets in this eat and go world. Most of us THINK we eat better than how we really are. One of the easiest ways to see our macronutrient breakdown is to track it!

Once your daily nutrition is written down, you will see all the extra calories that sneak in through liquids, condiments, or serving sizes. Nutrition Together is a great eye opener when it comes to this and can REALLY help point your nutrition in the right direction.

Start tracking your calories, talk to your trainer about what needs to change in your eating habits, and then make the next step towards your fitness goals!

-Eric

FTNewtonville.com

Keeping Cholesterol In Check

With today's trans fat and saturated fat laden diets out there, dangerous cholesterol levels are becoming increasingly common.

How can we keep our cholesterol levels in check? Here are a few tips:

1.) Eat HEALTHY fats. Taking in mono and polyunsaturated fats through diet helps lower LDL (bad cholesterol) and raise HDL (good cholesterol). Some foods that contain mono and polyunsaturated fats:

-Nuts

-Olive Oil

-Avocado

-Wild Salmon

2.) Exercise!!!! Exercise stimulates the body to produce more HDL and lower LDL. Being leaner also helps in keeping LDL in check!

3.) RELAX!!! Higher levels of the stress hormone coritsol and adrenaline have been shown to raise LDL! Work on relaxation or meditation techniques to help keep your stress hormones down.

Here are a few numbers you can shoot for to impress your doctor on your next visit:

-Triglycerides: under 150 mg.

-Cholesterol: under 200 milligrams

-LDL: under 130 milligrams

-HDL: above 50 milligrams

Good luck and stay in good health!!

-Eric

FTNewtonville

Strong, Defined Arms

A strong, defined pair of arms is hard to hide. Almost any form of clothing shows off your upper arm. President Obama's wife is constantly talked about in the mainstream about her defined arms. Here is a routine that will help you tone and develop a strong pair of guns!

Dumbbell Curls with palms facing down, 3 sets of 12-15 reps

Dumbbell Curls with palms facing in towards each other, 3 sets of 12-15 reps

Dumbbell Curls with palms facing up, 3 sets of 12-15 reps

The order of exercises are important because you are going from the hardest movement (when you have the most energy), to the easier (when you are more fatigued). Each movement is performed right after the other. When you complete the last curl, wait 2 minutes before completing the circuit again. The circuit should be performed 2-4 times based on your fitness levels.

Goodluck and be proud to bare arms!!

-Eric

FTNewtonville.com

A Rock Hard Midsection!!!

Although it doesn't seem it right now, summer will be upon us soon! Everyone knows that means beach days, barbecues, and family gatherings. The first thing most people do is start a stomach specialization program that revolves around sit ups to counteract those winter "layers" that accumulated the past few months. This leaves most with no results to show AND a sore lower back to go along with it.

What can we do about it? How about a program that uses functional movements that will improve overall core strength but WON'T mess up your back!

Try this circuit out, perform the four movements in order without resting. After completing the fourth movement, rest 1 minute before performing the circuit again. The circuit should be performed 3-4 times.

V-Ups x 8 reps

Sprinters x 10 reps (try googling this core movement)

Toe Touches x 8

Reverse Crunches x 8

Good luck, summer is coming!!!!

-Eric

Fitness Together Newtonville & Auberndale

Complexes for Strength and Fat Loss

Barbell complexes are extremely effective when it comes to strength gains and fat loss. A complex is when a series of movements are performed in a row without ever putting the bar/dumbbells down.

The intense training effect from a barbell complex increases EPOC (excess post exercise oxygen consumption) and burns more calories over a prolonged period of time. EPOC is the increased rate of oxygen intake following exercise. Elevated EPOC can last anywhere from 16-48 hours after exercise. In short, you will burn more calories over a longer period of time.

Complexes are a fun, challenging way to train. Here is a quick sample complex you can try:

Barbell Deadlift x 10

Barbell Row x 10

Barbell Squat x 10

Barbell Press x 10

• You can use two dumb bells in place of the barbell if you wish

The goal is to perform each movement right after the other without ever putting the bar down. Each movement leads into the next. Perform the complex 4-5 times. Resting 60 seconds between rounds. Choose a weight that allows you to get about 12-15 reps on each movement.

Give complexes a try and enjoy the new and improved body composition!

Fitness Together Newtonville & Auburndale

Your Friend, Regret...

Have you ever felt regret the day after you passed up a dessert? Of course not! You gave yourself a high-five for dodging the calorie bullet.

When Temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.

Fitness Together Newtonville & Auburndale