Strengthening For Golf

This is wishful thinking, but I am already looking forward to the golf season. This is the time to strength train so those long par 4's dont seem too long in a few months! Also, greater strength makes it easier to get out of that long, thick rough (not that you are ever in there anyways).

Here are a few movements that you can apply to golf strengthening:

-Birddog x 15 reps each side (better mobility + better core stabilization through impact)

-Medicine Ball Chops x 15 reps each side (better mobility + better turn through impact)

-Dumbbell Shoulder Press x 15 reps (more strength through impact)

-Planks x 60 seconds (better core stabilization throughout the swing)

-Barbell Wrist Curls (forearm strength plays a big factor in getting the ball out of the heavy rough)

Work on these movements for the next few months and add some distance to your tee shot!

-Eric

Fitness Together Newtonville & Auburndale

Hotel Fitness

We are halfway through our winter (hopefully)! Many of you are thinking of or are already taking vacations. Don't let your fitness slip while you are away for a period of time. Try this routine out before you go outside to bask in the sun!

Hotel Fitness Routine:

Chair Dips x 15

Jumping Jacks x 45 seconds

Push Ups x 15

Mountain Climbers x 25 seconds

Plank x 60 seconds

Complete this circuit 3-4 times through! But above all, ENJOY YOUR VACATION!!!

-Eric

Fitness Together Newtonville & Auburndale

Sleep Better

Sleep deprivation is commonplace amongst our society. Longer days and nights at the office leave us little time to unwind. Sleep is an important process that gets us hormonally and mentally charged. Yet most of us dont get enough of it. How can we take advantage of our sleep and start to feel refreshed?

Here are a few tips:

-Block out ALL light sources. Even a brighter alarm clock can influence the bodies output of melatonin (this helps keep you asleep). Put a towel over the clock, and TURN OFF YOUR T.V. before bed!

-Perform a "before" bed ritual. Take a warm bath, stretch, or do some light yoga. Drink some decaf green tea.

-Take 2-5mg of melatonin 30-45 minutes before bed on an empty stomach. This helps the body get into sleep mode faster.

Try these and get on your way to a better nights sleep!

-Eric

Fitness Together Newtonville & Auburndale

Love Pasta? No Problem!

Coming from an Italian family, I grew up on pasta Sundays. Over the years, as my diet has evolved into a more gluten free, no bread/pasta, type, I have taken out pasta completely.

However, just the other day as I was walking down one of the areas more marketable grocery store, I came across quinoa pasta. I had to give it a shot! Quinoa is sprouted grain but is relative to leafy green vegetables (1)! Quinoa is also high in protein, making it a perfect meal item.

I was rather impressed with the texture and after adding some grass fed butter and salt and pepper it was delicious! Give quinoa pasta a try! Mix some vegetables in with it and enjoy!

-Eric

Fitness Together Newtonville & Auburndale

1.) http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

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