Readers Choice 2011

Guess What?

It's that time of year again!

Last year for the Annual Readers Choice Awards we won. . .

#1 Choice and Regional Gold for a Weight Loss Center and Honorable Mention and Regional Silver for a Health Club

. . . and we want to do it again this year!

So Please. . .

Vote for us in the annual Readers Choice Awards!

We want to win in the

"Weight Loss Center" and "Health Club"

categories and we need your help!



Follow this link to vote vote vote:

www.wickedlocalfavorites.com

Or, if you'd like, you can send us an email to FTNewtonville@FitnessTogether.com

and we can vote for you!

We appreciate your support!

www.FitnessTogether.com/Newton

Looking for Fun Winter Activities?

We know it's cold out there. Who really wants to go outside when you can stay warm indoors by the fire? It's around this time during the winter that families realize that the kids are starting to go nuts and that it's time to come up with some fun, healthy, outdoor activities for the whole family!

One great way for the family to keep in shape in the winter is by going ice skating. Ice skating burns up to 475 calories per hour at a leisurely pace and can burn up to 600 calories per hour at a vigorous pace! If you don't know how to ice skate, just learning to skate still burns about 360 calories an hour! If you don't have access to an outdoor area for ice skating, you can travel to an indoor rink to find some ice and have just as much fun!

Then, of course, there's the time honored winter activity of skiing. Here on the East Coast, there are fantastic ski areas everywhere you look! Since skiing uses so many different muscle groups, much like skating, you can burn up to 475 calories skiing per hour at a moderate pace. Then there's cross-country skiing, which can burn up to 550 calories an hour at a leisurely to moderate pace! Although the kids might not enjoy cross country as much as they would downhill, either is a great way to keep active and still have some fun.

How about snowshoeing? We live in an area that is perfect for snowshoeing and although it's a lesser known sport than skiing or skating, it is a fabulous workout and will really put your body to the test. Snowshoeing for an hour will burn up to 550 calories!

Another great winter activity that the kids will certainly enjoy is sledding! Sledding can be a lot of fun for the whole family. If you have children who are too young to ride alone, you can put them on the sled with you. Find the tallest hill that you can safely sled down. The walk up the hill is going to burn a lot of calories and every time you reach the top, you get the reward of flying down the hill. Not only can sledding burn up to 475 calories in one hour, but while you are having fun outside, the time will really fly and you won't miss that warm fire inside.

You can also be creative and turn fun, easy things like building a snowman or a snow fort into a great workout too!

All of these activities are a great way to keep you and your family active on a day off from the gym. The tendency in the winter is to want to stay inside and keep warm, but if you find an activity that you and your family really like, the desire to be inside all the time will quickly go away! Now that you see there's no reason to stay couped up indoors, get out there and have some winter fun!

www.fitnesstogether.com/newton

The Benefits of Sleep!

The benefits of sleep impact nearly every area of daily life. While it may be obvious that sleep is beneficial, most people don’t realize how much sleep they need and why it is so important.
According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

How Much Sleep Do You Need?

While sleep requirements vary by individual, the National Institute of Neurological Disorders and Stroke reports that most adults need seven to eight hours a night. Though, some people may need as few as 5 hours per night and others may need up to nine or ten hours of sleep each day for proper functioning. Studies show that people who get the appropriate amount of sleep on a regular basis tend to live longer, healthier lives than those who sleep too few or even too many hours each night. This underscores the importance of making sleep a top priority.

The following are some of the benefits of sleep and how it improves the quality and the length of your life.

Sleep helps to repair your body.

Your body produces extra protein molecules while you're sleeping that helps strengthen your ability to fight infection and stay healthy. These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.

Sleep helps keep your heart healthy.

Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body. High levels of "inflammatory markers" are linked to heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) in check.

Sleep reduces stress.

A good night's sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today's fast paced lifestyle. High blood pressure can be life threatening and the physical effects of stress can produce "'wear and tear" on your body and degenerate cells, which propel the aging process. Sleep helps to slow these effects and encourages a state of relaxation.

Sleep improves your memory.

That 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to memory problems with facts, faces, lessons, or even conversations. Sleeping well eliminates these difficulties because, as you sleep, your brain is busy organizing and correlating memories.

One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say "why don't you sleep on it," take their advice.

Sleep helps control body weight issues.

Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.

So, if you're trying to lose those stubborn few pounds that just keep hanging around, consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

Sleep reduces your chances of diabetes.

Researchers have shown that lack of sleep may lead to type 2 diabetes by affecting how your body processes glucose, which is the carbohydrate your cells use for fuel.

The Division of Sleep Medicine at Harvard Medical School reports that a study showed a healthy group of people who had reduced their sleep from eight to four hours per night processed glucose more slowly. Other research initiatives have revealed that adults who usually sleep less than five hours per night have a greatly increased risk of developing diabetes.

Sleep reduces the occurrence of mood disorders.

With insufficient sleep during the night, many people become agitated or moody the following day. Yet, when limited sleep becomes a chronic issue, studies have shown it can lead to long-term mood disorders such as depression or anxiety.

The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, it is vital to place a priority on getting ample, consistent sleep!

~From "Benefits of Sleep" by Jules Sowder, on www.better-sleep-better-life.com

http://www.fitnesstogether.com/newton

Healthier Bread!

Avoiding starches and grains in today's diet is quite hard. It seems that every decent tasting food contains one of them. Many people have some form of an allergen when it comes to starches and although it isn't always a major food allergy, it can sometimes show in the form of inflammation or bloat. So what can we do to avoid wreaking havoc on our health and physique without totally eliminating foods such as bread?

Cook with almond or coconut flour! These forms of flour are gluten free, low carb, high fiber, and low on the glycemic index. You also reap the benefits of the "healthy" fats they contain.

Here is a quick recipe from one of my favorite authors, Chris Shugart, for almond bread:

Ingredients:

2.5 cups of blanched almond flour (blanched means that the skins have been removed)
1/2 teaspoon baking soda
1/2 teaspoon pink sea salt
3 omega-3 enriched whole eggs
1 tablespoon Truvia
1/3 teaspoon apple cider vinegar

Directions:

1. Combine the almond flour, baking soda, and salt in a bowl.
2. Add eggs, Splenda, and vinegar.
3. Use a hand mixer and mix until smooth.
4. Pour into a standard loaf pan (about 8 x 3 x 2, but anything works).
5. Bake at 300 degrees for 45 to 55 minutes.

Give the recipe a try and enjoy "healthier" bread!!!

-Eric, FT Newtonville Trainer

http://www.fitnesstogether.com/newton

Mindful Breathing and Body Awareness

Let's start 2011 with some mindful diaphragmatic breathing. Why? Because diaphragmatic breathing is the golden key to managing your stress and promoting healthful body mechanics!

The term diaphragmatic breathing refers to a type of breathing in which the focus is engaging the diaphragm as fully as possible and expanding the rib cage and muscles of the abdomen. This enables the diaphragm to fully descend and reascend during the breathing cycle.

This can be seen as an expansion (ballooning) of the abdomen during inhalation, and a contraction (flattening) of the abdomen during exhalation. Because of these visible changes, diaphragmatic breathing is also commonly referred to as abdominal breathing.


Here's an example of how diaphragmatic breathing can reduce stress and remedy uncomfortable body mechanics. Imagine this: you suddenly feel back pain while at work. In response, your breathing becomes accelerated and shallow. By becoming aware of your breathing pattern and slowly bringing it back to the deep, slowed respirations characteristic of diaphragmatic breathing, you bring awareness to your body mechanics and reduce your back pain.


It is essential that your breathing support you in this way no matter what you are doing. To develop a supportive breathing pattern, you need to become mindful of when your breathing is interrupted because of stress or pain, and then consciously return to diaphragmatic breathing. The following self-observation will guide you through a simple diaphragmatic exercise.


SELF-OBSERVATION
Mindful Diaphragmatic Breathing


Action. Sit in a comfortable position or lie down on the floor. If lying down, spread your legs hip-width apart and, if you like, put a bolster under you knees. Allow your arms to rest comfortably by your sides. If needed, use a small towel or pillow under your head. Once you are comfortable, allow yourself to feel the floor supporting your weight.


Feel. Now bring your attention to your breathing. Don't change anything about how you breathe, just become more aware of it.


Ask. Do you breathe deeply or shallowly? Slowly or quickly? Do you breathe from your abdomen, chest or both? Do you expand or contract your chest as you inhale? Do you expand or contract your abdomen as you inhale?


Rest.


Action. Place your hands on your chest. This will help you kinesthetically feel how your chest moves with each inhalation. Bring your attention to your breathing and as you inhale, allow your chest (rib cage) to expand. As you exhale, allow your chest to resume its shape. Slowly begin expanding only the part of your chest that feels accessible. Then, continue to expand your chest, allowing the sides to expand, then the lower parts, then the upper part until you feel the entire rib cage expanding with each inhalation. Each time your rib cage expands, feel how the rest of your body responds. With each exhalation, allow your body to relax and let go. The expansion and contraction of your chest should not feel effortful. If it does, make smaller, more comfortable movements.


Rest for a moment.


Action. Now place your hands on your abdomen. Bring your attention to your inhalation. As you inhale, allow your abdomen to expand. As you exhale, allow your abdomen to return to its flatter shape. As you did with your chest, start slowly and expand only the parts of your abdomen that feel accessible. Allow the upper abdomen, the middle and the lower abdomen to expand with each inhalation as you continue. As the expansion gets easier, begin to feel how the entire abdomen can expand as you exhale.

Rest again.


Action. Now, place one hand on your chest and one on your abdomen. Each time you inhale, expand both simultaneously. Each time you exhale, allow each to resume its shape. If this is an unfamiliar way of breathing, go slowly and don't push yourself. Be sure to rest when you need to.


Continue this diaphragmatic breathing pattern, sensing how your body can breathe effortlessly, yet efficiently. Discover how breathing in this manner does not require you to contract or tighten, but instead helps you to expand and relax.


When you are finished, slowly stand up. Because of how gravity acts on your body when upright, you may find it a bit more challenging to sense how your abdomen and chest move when you're standing. Nonetheless, take a few minutes in standing position to feel your breathing.


Practice mindful diaphragmatic breathing and utilize it to support you in every aspect of your work and life. By breathing fully and freely, you'll increase your body's ability to move effortlessly and decrease the chance of injury. Your body thrives on oxygen, so breathe and enjoy every breath you take!


~Excerpt from "Body Awareness: Mindful Breathing" by Barb Frye, LMT and Massage Educator, Massage and Bodywork, January/February 2011 issue.



http://www.fitnesstogether.com/newton

Fix Your Posture!

These days, a daily routine might look as such: drive to work, with shoulders protracted, chest caved in, and a hump in the thoracic spine. At work, sit at your desk in the same position. On the drive home, mimic your morning commute posture, and to top it all off, slouch in front of the television at night. Its no wonder most of us show horrible thoracic spine mobility and that "hunched" over posture.

While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors.

First, we can stretch the muscles that become too tight from sitting all day long. Second, we can strengthen the opposing muscles to help "pull back" the shoulder blades.

Here are some quick tips:

Pectoralis major stretch (chest):

Stand at the end of a wall or in a doorway facing perpendicular to a wall. Place the inside of your bent arm on the surface of the wall. Position the bent elbow shoulder height and turn your body away from positioned arm. Hold that stretch for at least 20 seconds and repeat with opposite arm.

Anterior Deltoid stretch (shoulder):

Sit on the floor. Lean back and place your hands flat on floor behind your body slightly wider than shoulder width with your fingers positioned away from your body. Slide your hips forward away from your hands. Hold that stretch for at least 20 seconds.

Barbell Row (strengthens rear deltoids):

Bend your knees slightly and bend over a bar with your back straight, approximately horizontal to the floor. Grasp the bar with a wide overhand grip. Keeping upper arm perpendicular to your torso, pull the barbell up toward your chest until your upper arms are just beyond horizontal to the floor.

Dumbbell Reverse Flye (strengthens rear deltoids):

Grasp dumbbells to each side of your body. Bend your knees and bend over through your hips with your back flat and close to horizontal to the floor. Bend your elbows slightly and have your palms facing together. Raise your upper arms to sides until your elbows are shoulder height.

By adding these stretches and strengthening movements into your daily routine, you can fight against bad posture, and keep your shoulders, neck and back pain at bay!

-Eric, Trainer, FT Newtonville

http://www.fitnesstogether.com/newton

Losing Weight During the Winter

Things change during the winter months, the sun sets earlier making your evenings at home longer and you are not able to be as active outside. Because of this you want to come up with a different dieting and exercising strategy. One that allows you to eat your favorite foods so your diet doesn't stagnate and one that allows you to get more benefit from less exercise.

Let's modify your diet plan.

When you diet, typically you keep your calories low week after week. What happens is your body adapts to this lower calorie intake by slowing your metabolism. During the more active summer and fall you might have been able to keep your metabolism higher with added activity but now in the winter, you likely notice your weight loss slow.

What you want to do to keep your metabolism pumped up and also keep you from feeling deprived during the winter months is add a high calorie cheat day to your dieting week. This one day will boost your fat burning metabolism up and speed fat loss.

This concept is not new, in fact it has been well researched and proven to work and it is just what you need to keep your body from adapting to your low calorie diet!

Let's modify your exercise plan.

You simply cannot be outside getting the same level of exercise, so it will help to learn a way to exercise that allows you to cut your time commitment in half while increasing your fat burning. The way to do it is to vary your intensity during your workout.

Simply take 20 minutes of cardio and vary your pace between periods of low intensity and periods of maximum intensity and you will be burning fat more efficiently the entire day.

Losing weight during the winter is easier when you learn how to make your diet and exercise work better and burn fat more efficiently!

~The above is an excerpt taken from an EZineArticle entitled "Losing Weight During the Winter - Secrets and Strategies to Easily Burn Fat Over the Winter" by Dr. Becky Gillaspy, EZineArticles.com Expert Author

http://www.fitnesstogether.com/newton