Water

Staying hydrated before, during, and after your workouts is essential to overall good health and continued wellness. However, the choices now located at your neighborhood grocery and health food stores can overwhelm even the most educated among us.

Water is water, right? Well, lately, not so much! Experts are telling us that filtered tap water is actually a better choice than bottled water. The reasons for this range from studies that show most bottled waters have been over-filtered and don’t contain the beneficial trace minerals that most municipal water sources provide to the fact that most health experts warn against consuming the ever-popular flavored waters, most of which contain either artificial sweeteners or high fructose corn syrup.

Beyond this, plastic bottles are contributing to pollution from their manufacture, their disposal in landfills, and are now circulating in our oceans and threatening thousands of sea creatures.

The best alternative to the fancy and trendy water choices is to install a filter or use a filter pitcher. Make sure to follow the manufacturers’ instructions for replacing filters – and then drink your water with confidence.

The Importance of Sleep

Sleep is an essential body process that ensures that our waking selves are in good condition physically, mentally, and emotionally. Get too little or too much sleep, and you’ll function poorly, feel depressed and fatigued, having slower response times, be more prone to injuries, and lower your body’s immune response, among other things. Here’s another way to look at it- national traffic safety experts have reported that more fatal accidents are caused by drivers who are asleep at the wheel than are intoxicated.

The amount of sleep any given person needs is individual, and depends on their personal body chemistry and balance, the stressors they face in their life and the physical challenges they face. Between seven and ten hours is considered normal. If you wake up tired, changes are, you need more or less sleep. A lack of sleep threatens your health from all corners.

Exercise is a good way to both tire your body so you’ll sleep easily at night and to ensure that you feel wakeful and energized during the day. A good night’s sleep will ensure that your body can properly repair itself after a workout and that you’ll have energy for your next workout. You should wake up feeling well rested and energized each morning.

It’s a Beautiful Day for Strength Workout

As warmer temps invite you outside more for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?
Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.
Stay on track this summer with the helpful tips in this Q&A with certified personal trainer and Owner of Fitness Together – Pasadena, Laura Jones.
Q. Why is it so important to include strength training (not just cardio) in a workout routine?
We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”.
Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.
Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.
Q. Why is it so easy to neglect resistance training?
It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.
Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?
There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.
1. Full-body exercises/Compound Movements
Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.
2. Increase the number of repetitions/Decrease Rest time.
A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.
3. Intervals
Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!
Q. What are the benefits a hiring a trainer?
People get trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.
And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.
Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program. Just call Fitness Together today at 626-792-7907 to set an appointment.
Consult a doctor before beginning any new fitness program.

Three Personal Trainers’ Resolutions to Inspire You

Do personal trainers think resolutions are worth making? What do they resolve to change in themselves? We asked three trainers how they seek continual self-improvement, which is always a priority even if you’re not trying to lose weight.

“Every December I list three or four big-picture goals and map a plan to achieve them one by one over the course of the year. I like to include both business goals (like earn a training certification in a new method, or do a really challenging climb or race) and personal milestones (like learning a new language). I challenge myself to make these goals very pie in the sky. The first time I did that, I thought, ‘These are too hard to achieve,’ but then I achieved all of them and it was extremely gratifying. Dream big!”

– Sean B.

“I resolve every year to refocus on why I really became a personal trainer — to help people get and stay healthier and happier, not just physically change their appearance. As a trainer I find that recommitting to this resolution every year inspires me to be a real change agent for my clients. To do that, you have to really believe in the fact that you’re not just creating workout regimens for people. Gyms were originally known as ‘health clubs,’ and health is the larger goal for most clients, even if they come in to lose weight.”

– Chris S.

“I avoid making resolutions simply for the sake of it because that feels arbitrary to me. Instead, I set specific goals when I notice that I need to improve in a particular area. For example, at certain age milestones in life, the body naturally tends to lose muscle mass. I adjust my training regimen accordingly, so I can continue maintaining the physical abilities I want to have for the activities I enjoy, as well as the healthy weight where I feel best.”

–        Karen L.

Need help making your own resolutions attainable and sustainable? Ask us about a personal training session today or talk to your Fitness Together trainer about your bigger dreams and goals in your life. Our trainers have the knowledge and expertise to help you zero in on the right resolutions and goals for you right now — and improve your self, not just your shape.

Choosing a Protein Powder

There are innumerable protein products on the market, varying in terms of brand and price. But did you know that protein itself comes in a number of different forms? Depending on what you wish to achieve in terms of fitness and bodybuilding, some types of protein, and thus, protein powder, may be better for your purposes than others. Here are some of the common types of proteins and how they benefit your body:

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid absorption, and variety of peptides. Since it is very quickly digested, the best time to consume it is within 6 hours following a workout, prior to a workout or at breakfast.

Casein protein makes up 80% of total milk protein. It’s recognized for its excellent amino acid profile, slow digestion and variety of peptides. Since casein is slowly digested, don’t use it during or after workouts – you need a faster absorbing protein during these times. The best time to consume casein protein is anytime of the day except breakfast and within 6 hours following a workout when your body needs a more immediate source.

Soy protein is a complete protein that is generally very low in or free of fat, cholesterol and lactose. It is ideal for high protein/low carb diets. Its valuable constituents include saponins, phytosterols, and isoflavones. The anabolic isoflavones in soy (genistein and daidzein) have exhibited effects as powerful antioxidants and have shown a number of health benefits for both men and women. For weightlifting/bodybuilding purposes, many choose to mix soy protein powder with some type of whey supplement, so they see the benefits of both rapidly digestible proteins and their amino acid make-up.

Whey hydrolysates — also called peptides, are powerful proteins that are the quickest to absorb since your body prefers peptides to whole proteins. Hydrolysates are potentially the most anabolic for short-term protein synthesis and can be used 15 minutes prior, during, and immediately after a workout.

Protein blends are a combination of several types of protein such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. With a blend, you receive the full spectrum of proteins with varying rates of absorption. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Consume protein blends outside of the 6 hour post-workout window.

Battling High Blood Pressure

Despite what the pharmaceutical industry would like you to think, doctors would like you to get your blood pressure under control naturally, through diet, exercise, stress-relieve measures and natural supplements. Having an exercise and dietary plan that is tailored to target blood pressure is an essential part of any plan for keeping things under control, as is having plenty of ways to relieve stress and relax.

Sometimes, the body needs a little bit more help than this, which is where supplements come in. One supplement known to be helpful is flax seeds. Flax seeds are known to be one of the richest sources of the omega-3 (polyunsaturated) essential fatty acid alpha-linolenic acid and have been proven to lower both systolic and diastolic blood pressure. Flax seed oil work in several ways to improve heart health, artery health, and reduce density of lipoproteins and triglyceride levels.

Fitness Together On Dr. Phil

Fitness Together will be featured on the Dr. Phil Show tomorrow, Wednesday, May 26th (episode details below). Be sure to tune in and let everyone know that FT will be featured on national television. Check for local listings at this link: http://drphil.com/shows/listing/

Reward Yourself For Progress

Having a strong desire to be in good shape and in great health is important, but it doesn’t always win out over feelings of frustration.  When you’re feeling frustrated or down about your progress, that might be an indicator that it’s time to institute a self-reward system.  Here’s the trick:  set small, achievable goals for yourself and decide in advance how you’ll celebrate once you achieve them.

 When you choose your rewards, give a little bit of thought to what would actually function as a reward for you- if you’re the kind of person who delights in shopping for a long coveted item, go with that.  Perhaps you’re more interested in new experiences or maybe the best reward you can think of is a celebratory day out with friends.  Whatever works for you, go with that.

 Do make sure that your rewards are within your health plan.  You wouldn’t celebrate weight loss success by eating a chocolate cake, so put your focus on health and wellness as well as fun.  You can plan bigger rewards for long term goals, but don’t forget that it’s every step you take that gets you there.

Not a Gimmick

10 Eating Strategies for Permanent Weight Loss

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds!

1. Eat healthy to stay healthy.
Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. Learn how to control emotional eating.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

5. Keep a journal.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. Weigh yourself often.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. Get support and rewards for your successes.
Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

8. Eat small, frequent meals.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

9. Choose the macronutrient content of your meals wisely.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.

Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. For more information about how Nutrition Together can help you succeed at your weight loss goals, contact Laura Jones at Fitness Together Pasadena (626)792-7907.