Personal Trainer Tips: 2016

Wednesday, October 19, 2016

Can Your Attitude Determine Your Health?

Can Your Attitude Determine Your Health?

Fitness Together Personal Trainer Justin Traft showing some attitude

Have you ever noticed how much people love to talk about attitude? “That guy needs an attitude adjustment.” “She lost the game, but she still had a great attitude.” Speaker and author Charles Swindoll famously said that “life is 10% what happens to me and 90% how I react to it.” Patti LaBelle even wrote a song about it (“I’ve tidied up my point of view; I’ve got a new attitude!”). Considering that October is Positive Attitude month, we thought it fair to ask: what’s the deal with attitude? If it really is that powerful of a force in your life, does it affect your health and fitness as well?

A study that came out in 2013 showed that when people are powerlessness, they will view a task as more physically challenging than they normally would. Also, Stanford Research Institute study found that success is 88% attitude and only 12% ability or education. And, Heartmath.org found that positive attitudes help athletes perform at a higher level. Even Walt Whitman observed that if you “Keep your face always toward the sun and the shadows will fall behind you.”

If you walk into the studio with positive thoughts about your workout, you’re more likely to feel stronger, more confident, and capable to handle what your trainer has planned for you. Your workout will be a more positive experience for you and your trainer. Plus, if you harbor positive thoughts about your fitness journey, and are therefore more tolerant of yourself and your current body condition, then you’ll be much more likely to meet your health goals.

Pretty great, right? That so much of your exercise success can be determined by a positive outlook? Well, unfortunately, it’s not always easy to “tidy up your point of view” when it comes to your health and fitness goals. Here are your top three ways to improve your fitness attitude:

Put on a personal pep rally. We all know that words are powerful. However, you might be surprised at what is the most motivating kind of self-talk. The European Journal of Social Psychology found that participants who spoke to themselves in the second person (“YOU will run two miles”) versus in first person (“I will run two miles”) are more likely to be excited to exercise, and therefore more likely to meet their goals.
Be a label maker. According to one study from Harvard and Yale, labeling yourself as an athlete, weight trainer, or fitness buff, versus just saying, “yeah, I work out” can inspire bigger and better results. Why is this? Researchers think that it’s because this kind of self-branding turns your goals into your sense of self and your identity.
Hang out with people who share a positive vision with you. It’s true that the outlooks of the people you spend time with leave their attitude imprint on you. Good for you that you hang out with a trainer who happens to believe that you WILL reach your goals (and thinks you’re pretty cool for working so hard).

As you exercise this month, we challenge you to strive to raise the level of your attitude a couple of notches from where it is right now. Whether yours is super low, or pretty decent, it can always get higher and better. Once you get in the “good attitude” groove, we think you’ll be surprised at just how far your workouts can take you.

Thursday, October 6, 2016

Why Cardio and Fitness Go Hand In Hand

Fitness Together personal trainer Brooke Kratche working with a client on the TRX

Exercisers come in all shapes and sizes. Walk into a gym or exercise studio, and you’ll see all manner of body types, all manner of clothing, and all manner of exercise activity. When it comes to the cardio versus strength-training debate, there are mega-supporters on both sides. There are the faithful runners, the enthusiastic elliptical fans, and the muscle-bound weights fanatics. Those who prefer the loud rhythms of dance-inspired classes, and the mellower sort who prefer the challenging stretches and strengthening of yoga. So what about you – what camp do you find yourself in? If you’ve got just, say, 45 minutes to spend exercising, are you better off knocking out some cardio, or doing some strength training to maintain or increase your muscle mass?

Here’s the rundown on each type of exercise, and why the answers might surprise you.

Why/when strength training is your best bet:

Great for exercise newbies and those with a lot of weight to lose, as strength training allows for frequent breaks for those not used to sustained physical activity. Also, it’s a great confidence-booster, helping implement a strong exercise habit.
Lifting weights is proactive and protective. Get this – the parts of your body you work are less likely to get injured, the stronger you get. Don’t want to pull a hammie simply by doing yardwork? Get busy with squats and weights and you won’t have to worry about it nearly as much.
Want shapely biceps and triceps? Calves to swoon over? The often-touted “strong core?” Strength training’s your key to get there.

Good news: Fitness Together is a great place to be when you want to get serious about strengthening. Proper training is crucial, as are ongoing status checks if you want the best and fastest results. Our trainers have you covered as experts in proper and effective weight usage.

Why/when cardio is your best bet:

If variety is the spice of your life, then this is the exercise for you. Cardio exercise can come in so many forms, it’s almost impossible to not find one you like.
It’s totally portable. Whether it’s jumping jacks in your hotel room, a few laps in a neighborhood pool, a brisk walk or run down a sidewalk or park path, or a day of skiing in the mountains, cardio happens anywhere you want it to.
You can’t deny the caloric burn of some good, heart-pumping cardio. While strength training may raise your metabolism, nothing beats a high-intensity, sustained period of exercise for torching calories.

So how about a nice, even balance of the two? That’s what your trainer will guide you towards, and that’s the direction you should opt for, too. Utilizing only one type of exercise is like eating your sandwich with only peanut butter, or only jelly. It’s possible, but seems a little incomplete. A strong regimen of both aerobic exercise and strengthening will allow your body and mind to be the very healthiest they can be.

Friday, September 30, 2016

What to Tell Your Personal Trainer Before You Get Started

Fitness Together personal trainer Cody Plank spotting a client during an exercise

So you and your trainer have hashed out a few things – your fitness goals, the days and times you can meet, and just how proficient (or not) you are with lunges and crunches. However, there are several things you should add to that list to make the most of your sessions. After all, don’t you want to get everything you can out of your investment of time and money? We thought so. That’s why we want to share with you the five things you need to share with your personal trainer, pronto.

Your internal dialogue. Coming into your training session, are you scared or excited? Stressed, apprehensive, or optimistic? Or are you just having a particularly chaotic day? “Belief powers the trigger to do.” This quote by author David Schwartz speaks volumes about how the state of your mind will often direct your fitness journey. Be honest with your trainer about how you’re feeling so he or she knows how to best help you.
Your exercise history. Whether you’re on an amazing weight loss journey, have run a marathon, or just recently started exercising for the first time ever, your trainer should know. Your fitness history, or lack thereof, can significantly impact how your trainer directs your workouts, and your success with them.
Your aches and pains. Forget about trying to silently and valiantly muscle through a session with that stiff ankle or sore shoulder. Painful parts are your body’s way of telling you that something’s amiss, and it’s not a great choice to ignore that message. Your trainer can adapt your session to be easy on your sore spots, but challenging for the rest of you. Oh, and if you’re fighting a cold or other illness? Let them know that, too. They might even be able to clue you in on some immunity-boosting dietary tips.
Your weaknesses. You can only be helped to the degree that you’re willing to share. Swoon at the sight of sweets? Weaken with waffle fries? Don’t be afraid to let out your secret indulgence. Our trainers’ nutrition expertise can help shed some light into why you have certain cravings, and how to put them to rest.
Your secret self-consciousness. Author and pastor Steve Furtick said, “the reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” If you have hang-ups about parts of your body, or your ability to do certain exercises, they’ll only hold you back. Letting them out into the open will shed proper light into your insecurities, which tend to only grow bigger in the dark. Your trainer has experience with all body types and all kinds of people, and they can help you put your hang-ups into realistic perspective.

You didn’t know that being candid and honest with your trainer was so important? Well, now that you do, it might be time to make an appointment with him or her, and share what’s really going on inside of you. With the information you share, they can only use it to help you improve, grow, and get stronger.

Thursday, July 21, 2016

Top 5 Reasons Why Your Middle-Aged Body Loves Exercise

Top 5 Reasons Why Your Middle-Aged Body Loves Exercise:

Have you started rising to get out of your seat with a faint groan? Or started hungrily scrolling through corrective surgery web pages like you once enjoyed celebrity gossip magazines? Have you noticed that the conversations between you and your friends have quickly gone from diapers and preschool options, (let alone bars and clubs) and now tend to circle around podiatrist recommendations and protein bars? Sounds like middle age – congratulations. No, really, congratulations on being in the midst of what can be an exciting period of transition and lifestyle changes. Middle age is when many people find a sort of rebirth of their zeal for body health and fitness. (Just ask the nation’s runners – 55% of all U.S. marathoners in 2014 were between the ages of 35 and 54.) Maybe it’s because the children or other family members who once dominated your attention and energy might be a little less needy, leaving you with some energy to spare. Or maybe it’s because you’re noticing a significant change in your metabolism or muscle tone. Regardless of the reason why you might feel a renewed dedication to your health and fitness, focusing on your fitness is a great idea. It turns out that, while exercise is certainly important for all ages, the benefits for those in middle age are especially numerous.

The skin you’re in loves exercise. When you work out, the pores in your face dilate, purging out the trapped dirt and oil (just be sure to wash your face afterwards). Also, exercise helps to regulate hormones and reduce stress, both of which can have a dramatic impact on your skin’s appearance.
Your energy level loves exercise. "Contrary to popular belief, exercising doesn't make you tired -- it literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger," says nutritionist Samantha Heller, MS, RD, a nutrition advisor for the Journey for Control diabetes program. It starts at the tiniest level, with the mitochondria, in fact, where exercise stimulates your body’s production of these tiny powerhouses. The more mitochondria present, the more energy that is being produced.
Your bones love exercise. Weight-bearing exercise, in particular, helps to strengthen bones by increasing bone mass. This is a significant benefit when many middle-agers are concerned about the loss of bone strength, or even osteoporosis. Even a simple walking lunge can build density in your hip bone. Your studio trainer will have many bone-strengthening exercises for you to try.
Your mood loves exercise. Whether it’s a renewed charisma and self-confidence, a stabilization of mood-altering hormones, or a reduction in stress, exercise is your (and your loved one’s) best friend. Exercise pumps up your body’s endorphins which can act both as attitude boosters, and also natural pain killers. (Plus, it’s way cheaper, and more fun, than therapy.)
Your future loves exercise. More movement now = more movement later. Putting forth the effort with making your health the best it can be now sets yourself up for a higher quality of life as you age. Dr. Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge notes that, "Exercise strengthens the entire human machine — the heart, the brain, the blood vessels, the bones, the muscles. The most important thing you can do for your long-term health is to lead an active life." Not only that, but researchers at Harvard and Stanford conducted a study that found that exercise was just as effective as medicine for the prevention and treatment of pre-diabetes, diabetes, and heart disease.

Sure, middle age has its share of gripe-able attributes. However, so many of those woes can be turned upside-down by refocusing your energies and attention to your fitness and health. Investing in YOU is indeed a worthy endeavor – one that will pay out in satisfying dividends for decades to come.

Saturday, July 2, 2016

Happy Healthy Independence!

Happy Healthy Independence!

There is much to celebrate on Independence Day next week. On a grander scale, we recognize our nation’s birthday and take a moment to appreciate our country and the opportunities we have. On a more personal level, we plan celebratory picnics and barbecues with family and friends, reveling in the day off from work. However, this Fourth of July, we’d like to take the celebration a step further and celebrate YOU and your independence. Not necessarily your status as an independent adult (you know, one that pays their own bills, works their own job, parents their own kids, and decides whether or not to eat a strawberry popsicle for dinner), but instead your healthy independence.

Healthy independence, while it may be a fitting title for your sister finally footing the bill for her own groceries, actually means that you are making decisions every day that take you toward living a healthy, happy lifestyle. It means that you don’t constantly give in to the unwholesome temptations around you. It might even mean that you’ve had to painstakingly overcome some unhealthy or dangerous habits from your past. The very fact that you choose to make exercise a priority when you meet with your trainer, and follow their advice on fitness and nutrition, means that you’re making huge gains in your own healthy independence. Considering how easy it would be to constantly give in to the temptation of the juicy burgers and crispy fried chicken you see advertised on TV, or the draw of couch-ridden Netflix binges instead of exercising, you’re doing a great job. And we’d like to encourage you to celebrate how far you’ve come.

Now, this doesn’t mean that you don’t have further to go, or that you don’t once in a while realize that you’ve eaten roughly 4 ½ servings of fudge brownie ice cream while watching a movie (hypothetically speaking, of course). If you find yourself still struggling with achieving healthy independence in a certain area, we’ve got a few tips to make that independence a little easier to achieve:

Avoid the temptation in the first place. Don’t buy the chips! Or take a different route to work – one that doesn’t take you by the doughnut shop.
Choose a substitute for your bad habit. We’re not talking celery sticks instead of a milkshake – it’s gotta be a fair fight. Find a replacement for your bad habit that you will actually look forward to.
Reward yourself. Did you walk 10,000 steps for 7 days in a row? Those tired feet might need a pedicure.
Redefine relationships built on your unhealthy habit. Maybe your smoking buddy or your “French Fry Friday” friend would enjoy a different kind of outing. Who knows? Maybe they’re ready to cut it out, too.
Do your homework, and prepare yourself. Before going to a restaurant, check out the menu online and decide what you’re going to order. If you’re going to a party where there will be all kinds of tempting munchies, prepare yourself in advance to make smart decisions.

Congratulations on your healthy independence. You’ve shown yourself that you can break free from binding, damaging habits. Continuing to make decisions that support healthy habits will help your independence to grow even more. Celebrate well, and know that we’re rooting for you.

Friday, June 17, 2016

Great Ideas For Father's Day Fitness

Great Ideas for Father's Day Fitness

Fitness Together owner Sean Sullivan's father during a private one-on-one personal training session at the studio

This year, for Father’s Day, your mind is probably going in a million different directions as far as a gift for the dad in your life. Go online and you’ll be flooded with gift ideas of all kinds. Cologne, polo shirts, and grilling accessories are all great ways to show Dad how much he means to you, right? Or… maybe not. What about giving Dad a gift of exercise and health for Father’s Day? Exercise is already firmly planted in your head as a worthwhile endeavor – you look better, feel better, and even think more clearly when you’re in a regular fitness routine. Wouldn’t it be the same for the dad in your life? Whether the guy is a spry, active pickle ball enthusiast, or is slightly less energetic, exercising with your dad can be a worthwhile endeavor for the both of you. Need a few ideas? We’ve got them.

Remember those I.O.U. coupons you used to gift your parents with for holidays? You know – the little construction paper creations that, in uneven letters, promised a clean car, a breakfast in bed, or a day of no bickering? This Father’s Day, what if you bring back this “gift of yore” with some healthy I.O.U.’s of your own (and maybe, this time, actually follow through on them. You know, unlike the promise of “I’ll keep my room clean for a month” when you were ten)? Promise Dad that the two of you will take three walks a week for two months. Or an easy bike ride a week for a year. The win-win factor in this is clear – exercising with your dad means more quality time with him, and better fitness for you both.
Invite the dad in your life to your Fitness Together studio for a few sessions with a trainer. Trainers are experts in increasing fitness, no matter where the starting point is. Plus, isn’t it always fun to introduce our parents to the important parts of our lives?
Try something new together. Always been curious about martial arts? Want to get back into yoga? Have been dying to release your inner Katniss and try archery, “Hunger Games” style? Despite the fact that there is a dizzying number of sports and activities available to try, we tend to stay in our exercise comfort zone. Check online to see what your local recreation center has it offer as it can be a great resource to view different options for classes. Plus, starting at the same beginner level with something new will help you both to feel the same level of confidence and excitement.
Why not even add a little fitness into this Sunday’s celebration? Whether it’s a stroll through the neighborhood, some basketball free-throw practice (Go Cavs!) with the little ones, or a walk around a lake to watch the ducks, some activity will be a nice way to break up the customary holiday cycle of eating, talking, and eating some more, until everyone feels tired and overstuffed.

While your dad is an old pro at helping you learn the important things in life, it might be time to teach him a thing or two about how to live a happier, healthier life. And with you by his side as you exercise together, you’ll be helping to ensure many more, happier Father’s Days.

Enjoy the beautiful weekend!! :)

Wednesday, June 1, 2016

Staying Healthy During Summer

Staying Healthy During the Summer

Jun 1, 2016

Summer can certainly be hard on your healthy habits. With barbecues, hungry kids at home, frequent trips to the ice cream parlor, and traveling to food-famous destinations, your habits of exercising and eating well can disappear quickly. So before summer gets too well underway, we’d like to offer you a list of some common summer health pitfalls, and ways to help you stay true to your healthy lifestyle.

The problem: the summer outdoor party. Whether it’s a graduation celebration, a Father’s Day cookout, or a neighborhood block party, unhealthy food abounds. While delicious, the “family secret” potato salad, decadent desserts, and grilled cheeseburgers don’t necessarily support a lean and trim lifestyle.

Our solution: The Veg Rotation.Much like the 1:1 cocktail to water rule (have one glass of water for every alcoholic beverage), this has you eating a plateful of fresh veggies, fresh fruit, or salad greens before every helping of the other stuff.Going back for seconds of the bacon-wrapped jalapeño poppers?Eat a heaped-up pile of salad first.Ready for dessert?Not until you load up on watermelon.Not only does this trick help fill you up on smart-choice calories, but it helps you to take a few minutes before giving into temptation to contemplate whether you really want that ice cream sundae.

The problem: the summer traveling. The best blueberry pie? The fresh fried clam basket? The cheese curds from the local dairy? You want to try them all.

Our solution: be generous, be choosy.Of course you’re going to sample these destination delights.However, try to choose wisely.At a local restaurant, ask the server for suggestions on the most popular, or most famous dish, and then split it with your tablemates, along with a dinner salad or two.Another option is to request a side portion of the delicacy, and enjoy it atop a bowl of salad greens (think: macaroni and cheese, a legendary smoked rib, or seafood paella).Also, think ahead – if you know that you’re going to head out for cheesecake later, maybe take it easy at lunchtime with a broth-based soup and some fruit salad.

The problem: visiting relatives, away from your exercise sessions, and your fridge full of responsible food choices.

Our solution: bring it with you.Okay, not literally, but you can easily bring your healthy lifestyle with you on vacation.Suggesting a post-meal walk or swim in lieu of the customary living room chat session, or an outing to a museum or miniature golf course will not only help keep your activity level high, but your relatives might appreciate your input on activities you’d like to do.Visiting especially young and/or active folks?Challenge them to a fun, light-hearted fitness competition – a 40-yard dash, a monkey bar race, a push-up count, a relay-race, or all of the above!You’ve made some gains in your strength and stamina, why not show it off a little?Food-wise, feel free to do some grocery shopping of your own, and make cooking together part of the quality time you spend with your loved ones.

Fun summer plans don’t have to mean a vacation from your healthy habits. With a little creativity and planning, the summer season can be your most enjoyable, most active, and very healthiest time of year.

Wednesday, May 25, 2016

National Senior Health & Fitness Day 2016

National Senior Health and Fitness Day 2016

May 25, 2016

May 25^th is National Senior Health and Fitness Day. With a whole day dedicated to this important topic, we’d like to lay out for you why exercise is actually extremely beneficial to men and women in their 60’s, 70’s, 80’s, and even 90’s.

Exercise can help with other aging-related aches and pains. In fact, exercise is great for those afflicted with arthritis – it increases flexibility, eases painful joints, and improves overall muscle mass. For example, strengthening quadriceps is helpful for arthritis-caused knee pain. Also, aerobic exercise and strength training can improve bone density, balance, and muscle function.
Keep active, stay independent. Seniors who exercise are less likely to become disabled, says a 2014 study published by the Journal of American Medical Association. This study involved over 1,600 men and women aged 70-89 who did not exercise, and all of whom were considered frail. Half were assigned to an exercise program that included strength and balance exercises and walking, and the other half attended educational workshops about exercise, as well as gentle stretching routines. After 2 ½ years, the group who exercised were 28% less likely to have become disabled (that is, unable to walk 400 yards without assistance).
Want to stay sharp? Put on those walking shoes. Seniors who exercise are more likely to enjoy an elevated mood, better self-confidence, easier multi-tasking, and perhaps even a lower likelihood of developing dementia.

Senior citizens who want to get started with an exercise routine should talk with their doctor to get a medical clearance, and then start slow.

Instead of a two-mile power walk your first day, try starting with two 10-minute exercise increments, and build your way up to 30 minutes, or more.
For weight training, start with 1 or 2-pound weights, and work your way up.
Drink well, drink often. The Mayo Clinic reports that older adults are more likely to become dehydrated because your sense of thirst becomes less acute, and your body loses some of its ability to conserve water. Moral of the story: never forget to bring your water bottle when exercising.
Remember to warm up, cool down, and do some gentle stretching surrounding each exercise session. These steps can be time-consuming, but are worth the joy of exercising without resulting pain or injury.
And then, stick with it! Habit is an exerciser’s best friend. You’ll enjoy the benefits of exercise as long as you stick with it faithfully and regularly.

To celebrate National Senior Health Day, make a positive step towards improving your health, and the health of senior citizens in your life. With a few easy lifestyle changes, your Golden Years could be some of your best years.

Friday, April 29, 2016

How Busy Families Eat Healthy

How Busy Families Eat Healthy

You pull up to your daughter’s 6:30 pm soccer practice, and as she bounds out of the car, she has to

stop and pick up a few fast food wrappers that floated out of the car along with her. You’ve been known to feed your kids dry cereal, straight out of the box, for more than one meal. Your son has every drive-through restaurant’s kids’ menus memorized, along with the complimentary toys that are featured each month. Your car has a constant underlying odor of French fries. These aren’t signs of poor parenting or a lack of nutritional concern, but rather a simple sum when families mix active schedules with hungry mouths at dinnertime. There’s no doubt about it – eating healthy as a family is just plain hard, even without the stress of time and logistics that sports games, music practices, and after school clubs add to the mix. Though difficult, healthy eating on the run is far from impossible. We’d like to offer a few real-life ideas, for real-life, busy, hungry families.

Change up your notions of what, and when, “proper” meals should be. If your kids are hungry enough for a meal right after school, why not give them one? Consider doing an easy “dinner” in the afternoon of grilled cheese and veggies, whole grain spaghetti with tomato sauce, or a bean, cheese, and bell pepper quesadilla, instead of the usual apples or cookies. Then, before or after evening activities, you’ll feel much better about slipping them a quick granola bar as they run through the door.
Go thermal. Need a satisfying nibble in the car? Pack up a thermal lunch tote with plastic divided to-go dishes and your options are nearly endless. Cheese, crackers and olives? Hard-boiled eggs, baby carrots and a PB&J? Yogurt, granola and some rolled-up turkey slices? Celery spread with nut butter and raisins? Add in some fresh or canned fruit and you’ve got a meal-worthy snack that is easy, kid-delicious and healthy. What’s even better? Your handy thermal bag can even be packed first thing in the morning (cooling packs included, of course), and it will be ready for hungry, school-famished kids later that afternoon. Quick tip: Just don’t forget a car supply of napkins and filled-up water bottles!
Slow and steady wins the race. If you’ve become disenchanted with your slow-cooker, picturing gray, mushy meat and veggies, it’s time to dust it off and let it do its home-cooking, set-it-and-forget-it magic. Not only does food come out moist and delicious, but options abound for healthy, protein and veggie-rich dishes and soups. Many recipes call for vegetables to be added just in the last 30 minutes of cooking, retaining their flavor and nutrients. Also, it might be time to re-think slow-cooker dinners. Feeding a crowd at various times throughout the afternoon and evening? Try seasoned black or pinto beans for burritos, ground beef for sloppy joes, lime-and-cumin-flavored chicken and veggies for fajitas, or even sweet and comforting oatmeal that is ripe for toppings of walnuts and fresh fruit.

We promise that you will feel great about not ordering the 8-piece nugget meal, again, for a pre-soccer meal. Not only that, your kids will also feel better, perform better and even behave better with whole, nourishing, muscle-and-brain-enhancing foods in their systems. Oh, and as a side note—we hope this means a few less cheeseburgers and sugary coffee drinks on your end, too. By starting a trend of home-cooking, healthy eating and more economical food choices, you’re ensuring that your family will continue to make good nutrition choices, too . . . even when they’re old enough to be taking their own kids to lacrosse practices and piano lessons.

Thursday, April 14, 2016

Feeling a little Taxed?

So how is April 15^th finding you this year? Wrought with stress, or breathing a little easier? Shuffling together last-minute receipts and W-2 forms, or calmly rifling through your bin of clearly-labeled folders? Depending on your situation, your timeliness, or perhaps your organization skills, Tax Day is either a mini-Christmas or a dreaded nightmare. Even if you’ve got the hang of tax season and can run the online quick tax programs in your sleep, chances are that it’s still no walk in the park. If you’re like most Americans, Tax Day can leave you feeling a little tense. Whether it’s because you’re significantly more likely to get in a car accident on this day, or because well over half of Americans find doing their taxes to be stressful, or because, per the IRS’ report, a full 1/3 of us wait until the last minute to file taxes; nationally speaking, we’re a hot mess come April 15^th. Why the anxiety? "Money is a major source of stress on people, and what tax season does is shine a great big spotlight on the issue," says Michael McKee, a Cleveland Clinic psychologist and president of the U.S. branch of the International Stress Management Association for the WebMD website. "Money takes center stage at tax time, even if you might have been able to push it to the wings the rest of the year." It’s like a giant spotlight illuminating your dirtiest closet, biggest pimple, or your giant Justin Bieber CD collection. Talk about a taxing process.

Painful process aside, statistics are actually in your favor for getting money back from the IRS. In 2015 it was estimated by CNN that nearly eight out of ten of us get a tax return. If you find yourself in that happy majority, the question stands: just what to do with this mid-spring mini windfall. You could treat your family to a fancy dinner, yourself to a spa weekend, or your pooch to a week at Dan’s Doggy Daycare. Want an even better idea? We believe that treating yourself to a few more personal training and nutrition sessions at our studio is, hands-down, the very best use of your tax return. Here’s why:

You know that stress we were talking about earlier? The cortisol-raising, brownie-binge-inducing, sleep-stealing, brain-zapping stress? It turns out that exercise zaps every one of those nasty effects of stress, plus does way more.
Exercise can also elevate our self-esteem. Which is much-needed after our dirty (financial) laundry has been thoroughly aired and exposed.
Forcing yourself now to keep a healthy routine of regular exercise and good nutrition drastically raises your likelihood of keeping it up in the future. Making exercise a top priority today is some of the best health insurance there is.

Filing your taxes is, for many people, one of the most stressful times of the year, second only to tornados or other natural disasters. When you finally finish, the return you get is like a little reward – for your hard work at your job, for your tax preparation and filing, and for making sure that you get enough taxes taken out all year long. Why not put the sudden extra funds toward maintaining your physical health and mental health, ensuring that you’ll be able to live the life you want for years to come? This year’s tax return could be a huge step toward an ongoing lifetime of health. Who knows? If you make a proactive health decision with your tax return every year, you might actually start looking forward to Tax Day.

Tuesday, April 12, 2016

How to Avoid Over-Training When You Exercise

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.

How to Avoid Over-Training When You Exercise

Lisa Clark: We all are aware of what happens when you aren't exercising enough-- you won't meet your goals, whether those goals are losing weight or building muscle; however, not many people are aware of how dangerous over-training can be to your body. When people start exercising too much, that stress you are putting on your muscles can effect your central nervous system which controls your muscles, and the nerve impulses can weaken and become inefficient. This can lead to a lot of different symptoms.

Mentally it can fatigue you to the point where you lose your motivation to train. Everyone has days where they lack motivation, but if it continues for days or weeks, over-training may be leading to that lack of desire.
You can actually stop seeing results, and if you have over-trained to the point where your hormones become out of whack, it is even possible to lose muscle and gain unwanted fat. This is due to your body producing higher levels of cortisol and inadequate amounts of testosterone.
The decreased levels of testosterone and increase in cortisol also can make you feel very sluggish, which again goes against what we all have learned about exercise and how we gain energy the more we exercise.
You are more susceptible to viruses and you find you are sick more often.
Chronic soreness in your joints, bones and limbs (longer than the typical soreness you might feel after a good workout)

The effects from over-training may take weeks or months to correct themselves, so make sure you train smart and allow your body plenty of time to recover, get plenty of sleep, proper nutrition and hydration, avoid excess stress in your life and consult one of your professional personal trainers at Fitness Together if you have questions or think you may be over-training!

Adam Teplitz: There are plenty of us that are not only training more, but harder than ever. Extreme modes of exercise such as high intensity interval training are gaining in popularity, with some people training six or seven days a week. This can have many adverse effects.

Over-training happens when you perform more training, both in and out of a gym or studio, than your body can recover from. Some of the factors that lead to intense over-training include a sudden increase in exercise frequency, intensity or duration of training sessions; as well as not allowing your body adequate recovery.

Since no one trains exactly the same way, you should watch out for varying symptoms of over-training. These symptoms include: lack of motivation, extreme soreness following a workout, restlessness, loss of focus, lack of results, and sluggishness.

Once over-training sets in, it may take days, weeks or even months to recover completely.
To avoid over-training, make sure to train smart and allow your body adequate time to recover. Always be sure to get plenty of sleep. Sleep is vital because it helps repair your body.

Focus on keeping a clean diet. Your nutrition habits play a huge role in

Fitness Together owner Sean Sullivan promoting our Nutrition Together program

recovery. To prevent over-training, you should have the proper intake of protein, fats, and carbs. Our Nutrition Together program can help you get started on the right path.

Monitor your stress levels. If everything else is on point, and you're still not achieving results, stress might be the culprit.

Lastly, make sure to allow enough time for recovery. We all need a rest day!

Michael Roberto: Over-training is a phenomenon where your exercise performance decreases or levels out and you cease to make progress. On top of that, over-training comes with nasty side effects like feeling sluggish all day, changes in your sleep, chronic joint and limb pain and lack of motivation. There are ways to prevent over-training. One thing to do is to take a recovery day--- a day where you let your body repair new muscle from a hard workout and allow your body to heal. Another way to prevent over-training is to change your routine at least every 6-8 weeks.... A Fitness Together Aspire8 program can help to make sure this is happening. One of the easiest ways is to simply get more sleep. It's recommended that one should get 7-8 hours of sleep per night. These are just a few ways to keep yourself from getting into a workout slump.

Brooke Kratche: Every time you work out, your muscles are tearing apart. They need time to rebuild themselves so that they may become stronger. Rest is extremely important. That is why designed programs from your Fitness Together personal trainer focus on different muscles each session. Working the same muscles repeatedly can result in over-training that muscle. Chemically, you will not feel great. You might feel a little depressed or simply exhausted too often. Physically, you are far more likely to experience an injury. There are so many great benefits to exercise, but it must be paired with adequate rest, hydration and nutrition or the positives can quickly become dangerous negatives.

Justin Traft: So many clients ask about what can they do to avoid negative effects of over-training. One would be to always make sure you are giving your body rest-- particularly certain muscle groups so that you're not over-training one group more than another. Two, always make sure you change it up to keep your body guessing... this way certain muscle groups are not your main focus point in your program all the time. Three, make sure you set aside days where you let your body rest. For example, instead of weight training, maybe you can go for a walk in the park or around your neighborhood with your family instead. Four, keep reassessing and resetting goals... this will keep you motivated and help you to avoid over-training.

Thursday, April 7, 2016

World Health Day - April 7th "Beat Diabetes"

World Health Day - April 7th

In the Netherlands, people use their bikes as transportation for about 1/3 of their errands and outings. In Malaysia, women often sit in a deep-squat pose to do housework. In France, many citizens shun going to a gym in favor of using everyday activities and chores to strengthen muscles, and utilizing the outdoors for their cardio. In America, we tend to favor fitness instruction and fad diets. Differences between countries and cultures abound across the globe, even in the arena of fitness and health. Given the vast variances, the World Health Organization has their work cut out for them in their yearly task of dedicating one global health concern to be its focus for World Health Day. Since its induction in 1948, the World Health Organization (WHO) has named April 7^th as World Health Day; a specified day to call attention to a world-wide health issue of immediate concern. In 2001 the theme was mental health. In 2008 it was protecting health from climate change. This year’s theme is a pretty steep call to action: “Beat Diabetes.” If you’re questioning the appropriateness of this topic as a global focus, consider that, as stated on the WHO website, “In 2012, diabetes was the direct cause of 1.5 million deaths. More than 80% of diabetes deaths occur in low- and middle-income countries. In 2014 the global prevalence of diabetes was estimated to be 9% among adults aged 18+ years.” Nearly one in ten of us around the world? What makes these statistics even more disheartening is that type 2 diabetes is often preventable by simple lifestyle habits.

If you’ve ever needed yet another reason to keep at those appointments with your trainer, add this world-sized reason to the checklist. Exercise helps to slash your diabetes risk in a few ways:

When you exercise, your insulin sensitivity is increased, making your cells more receptive to use up insulin and process the glucose in your body.
Strength training, which builds muscle and burns fat, is helpful for people with type 1 diabetes, and can also help prevent the onset of type 2.
Consider that some of the major risk factors of developing type 2 are being overweight, having high blood pressure, and being inactive. When you adhere to a regular exercise routine, you’re swiftly kicking those blood sugar bullies to the curb. Also, if you have a family history of diabetes, you’ll want to maintain your exercise routine all the more, as having a family member with diabetes increases your risk.

It’s estimated that 350 million people world-wide have diabetes, and this number is expected to double in the next twenty years. That’s a party that you do NOT want to be invited to. The good news? With regular physical activity, not smoking, and eating a smart and healthy diet (your Fitness Together personal trainer can give you some diabetes-repellant diet tips), your chances are greatly reduced. As the WHO works to “Beat Diabetes” globally, you can do your part to avoid it in the lives of you and your loved ones.

Wednesday, April 6, 2016

Fatigue Busted! Get Moving to Beat this Beast

“I am way too tired to exercise.” Those words are SO familiar. In the moment, when you decide to pull on pajamas instead of your workout clothes and reach for the hot chocolate instead of your water bottle, the idea seems like the right thing to do – the very perfect solution for your fatigue. However, as illogical as it may sound, it’s likely that a heartrate-raising, muscle-pumping workout may be just the boost your energy level needs.

One reason that a high-energy workout is an effective fatigue-zapper is that this type of exercise stimulates big-time growth in our mitochondria (think: our body’s energy factories). More exercise literally produces more energy. Conversely, a decline in exercise will lead to mitochondria actually dying off, leading to a lower overall energy level. Vigorous exercise also raises our metabolism for hours after our workout is finished, which means that our bodies stay revved up and working, long after we’ve stretched and showered.

Also, let’s face it. Completing a difficult work-out, cheered along by the tough-love encouragements of the Fitness Together® personal trainers, feels AMAZING. Aside from feeling incredibly strong, the confidence gained from seeing the impressive things your body is capable of will definitely put an extra spring in your step. This feel-good moment isn’t all in your head – or is it? Nope, here is the science: exercise is a known booster of serotonin, which is a chemical in your brain that is often dubbed the “feel good” neurotransmitter. Healthy, high levels of serotonin can bring about feelings of happiness, well-being, and can promote a good night’s sleep. Serotonin also helps regulate your appetite, sleep and memory. In fact, a deficiency of this highly important internal chemical can lead to increased feelings of depression and fear. A healthy bout of sweat-producing get-off-that-couch movement can keep your serotonin levels, and many other functions of your brain, right where they need to be.

The beauty of getting this incredible energy-boosting workout at Fitness Together is that after you’ve done your part to keep your body and brain healthy, you’ll still have time to knock out the rest of your to-do list. The boost of energy you’ve just gotten from your sweat spree will make those other chores and errands seem much less burdensome. And, because your serotonin levels just got pumped through the roof, you’ll smile all the while.