Shorter Days? Get Your Vitamin D!!

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 Fall 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

Healthy Fats!!

We have been taught to fear "Fats" through this diet bubble we live in today! I want to clear a few things up.
1. Not all Fats are created equal
2. Fat is a macronutrient just like Carbohydrates and Proteins and our body needs it
3. Fat does not make you fat-a discrepancy in calories consumed and expended is responsible for that
There are four faces to fats (poly-unsaturated, mono-unsaturated, saturated, trans). Poly- and Mono- are very good friends to proper functioning of your brain, cells, organs, heart, nerves, and joints. Okay, so lets give our body what it needs!

Healthy Fat Sources
1. Avacado= creamy and delicious compliment to your salads
2. Olive Oil= richness to your chicken and shrimp
3. Almonds= nutty mid afternoon hunger satisfaction

Enjoy!
-Ashley
FTNewtonville.com

Lacking Motivation? Find A Training Partner

Lacking motivation on your "off" day from training with us at Fitness Together? Find a friend to train with you! The extrinsic motivation a friend can give can definitely be the deciding factor in pushing you to exercise! Go for a jog together, attend a yoga class. Get lost in the conversation during your walk and before you know it you will have gotten some decent mileage in!
Sometimes all we need is a little "push" to get us moving along!

-Eric
Fitness Together Newtonville & Auburndale

How Much Water Should I Drink??

We are in the middle of a heat wave! How much water should we take in to avoid heat exhaustion and heat stroke? Activity levels definately influence how much water we should consume. For my clients, the low end I recommend is 64 fl oz per day. Adding in activity, it should be even more! Not taking in enough water puts you in a state of dehydration, which can sap your energy.

Water helps flush out toxins in the body. Seeing as the body is comprised of 60% water, this is extremely important!

You should never feel "thirsty" as this can be a sign of dehydration. Keep your fluids up throughout the day to maintain body function AND feel excellent even when the temperature is rising outside!

-Eric

FTNewtonville.com

Posture Correction

With all the driving, sitting at a computer, and hunched over positions we put ourselves in on a daily basis, its no wonder seeing a pair of "slumped" over shoulders is the norm! Usually from being in this position, the pecs become extremely tight, and we don't develop the upper back musculature to help "pull" the shoulder blades back.

Incorporating a specific stretch for the pecs and also performing upper back strength training movements can go a long way into fixing your posture.

Pectoralis Stretch:

Stand in the middle of a door way with one foot in front of the other
Bend your elbows to a 90 degree angle and place your forearms on each side of the door way
Shift your weight on to your front leg, leaning forward, until you feel a stretch
Hold for 15 seconds

A few good upper back movements you can perform (google for images):

Face Pull
High Pull
Scapula Push Ups

Give these a try and fix that posture!!!

-Eric

FTNewtonville.com

Complexes For Summer Physiques!!!

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!!

-Eric
FTNewtonville.com

Strengthening For Golf!

Golf season is in full swing (pun intended)!! How can we adapt our strength training to incorporate core stablility that will equate to longer drives, easier shots out of the rough, and prevent injury? Try this routine out to improve your golf game!

Paloff Cable Hold x :30 seconds each side

Plank x :45-:60 seconds

Side Plank x :20 seconds each side

Cable Chop x 10-12 reps

Complete each movement 3 times through. Resting 45-60 seconds between sets.

Notice how there is no "crunching" movement or twisting movement. Contrary to popular belief, you do not rotate through the core when you swing. You rotate through the thoracic spine (shoulders). The function of the core through a golf swing is actually stablization, especially through impact. The better we are at stabalizing the core during this time, the better we will be at generating power throughout the swing. More power equals more distance!

-Eric

FTNewtonville.com