Healthy Living Winter Issue

Brad Thompson Certified Personal Trainer

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Tony Magden

Owner, Certified Personal Trainer

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ony has been involved in athletics and fitness for the majority of his life. He grew up competing in a variety of sports and was an NAIA All American Swimmer during his four years at Linfield College, where he earned a degree in Business and Physical Education. With more than 20 years of experience in athletic training, he has worked with a wide range of individuals with varying fitness abilities. Tony’s background includes providing one-on-one personal training and teaching group classes, training and developing swimmers at all levels as the head coach of Hillsboro Heat Swim Team and the Weight Room/Aquatics Manager of the NIKE World Campus fitness facilities. Tony has an abundance of energy and passion to assist in helping an individual achieve their goals. Tony understands the value and importance of physical fitness to improve one’s overall quality of life. Fitness Together has given him the chance to operate a studio that will help change his clients’ lives for the better.

Jason Ronnow

Kathy Betts

Certified Personal Trainer

Certified Personal Trainer

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ason graduated from Clark College earning his degree in Fitness Training in 2008.

After 10 plus years in Restaurant/Retail management, Jason chose to turn his passion for health and fitness into a career. Before starting with FT in 2010, Jason worked as a rehab aide assisting Physical/Occupational therapists in treating patients in a long term care facility. Jason’s personal philosophy on fitness is that you are never too old to change your life. “Whether you want to train for your first 5K, or you just want a better quality of life, I can help you reach your goals.” Jason enjoys music, nutrition, his nieces and nephews, and a variety of sports.

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rad grew up playing sports including Baseball, Cross Country and Track.

After graduating high school Brad moved to Los Angeles to pursue acting where he began working on many stunt projects.

However, he knew that to be an actor one must have a flexible schedule, as casting calls are last minute; so Brad pursued other ways “to pay the bills.” Brad loved training and he knew he could control his schedule. He attained a personal training certification through the National Academy of Sports Medicine and quickly knew personal training was the career for him. Brad had no problem saying goodbye to acting. He started in the traditional gym environment and quickly discovered a passion for working with injury prevention and exercise rehabilitation clients.

This passion led him to work for Malibu’s Biggest Loser Resort where he trained 50-60 new clients a week teaching fitness, nutrition, and weight loss lectures. Brad recently moved back to Portland and is probably the first person to leave Malibu because of the weather, “I missed the Rain!”

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athy graduated with a degree in Exercise Science from Cornerstone University in Grand Rapids, Michigan.

She grew up playing a variety of sports (soccer, basketball, softball, tennis, golf and cross country) and went on to play NAIA Division II soccer and softball at the collegiate level. Kathy enjoys staying active by biking, hiking, kayaking, playing tennis and soccer.

“You have to pursue a healthy lifestyle!”

She believes in keeping yourself healthy both physically and mentally. “One of our greatest blessings is our health, and we need to treat our bodies with respect.”

She is certified through ACE and her favorite part of her job is helping clients reach their fitness goals.

Check out Melinda’s story on page 7

CALL TODAY 503.928.8008

7417 SW Beaverton Hillsdale Hwy. Ste. 500 • Portland, OR 97225

www.fitnesstogether.com/or

Dietvs. Exercise:

FT | Lead Story

What’s More Important?

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iet versus exercise is like the chicken or the egg debate in the fitness world. While eating right and exercising are both important components of hatching a fit and active lifestyle, of the two a proper diet is the king of the coop when the ultimate goal is to lose weight. In fact, Tony Magden, personal trainer and studio owner at Fitness Together Raleigh Hills, says that when you break it down numerically, diet is responsible for 80 percent of accomplishing your weight loss goals while exercise comprises only 20 percent.

“Exercise will increase your energy, give you an overall feeling of well-being and help you get stronger and fitter, but without adding proper nutrition and diet, you won’t visibly see any difference in how you look,” says Magden.

“When you add in proper eating, that’s when you’ll start seeing changes in the mirror and how your clothes fit.”

Changing Your Attitude About Food

One of the biggest challenges to losing weight is managing the emotions and attitudes attached to the foods you eat. Whether you turn to food when you’re stressed out or you use your favorite treat as a reward to accomplishing a goal, what you put in your mouth can weigh you down both mentally and physically.

“I feel like most people know how to eat healthy, but they use food as a way to make themselves feel better,” reflects Magden.

“Whether you face depression, anxiety or are overworking yourself, many people turn to food. I also see a lot of people working out so they can eat whatever they want. Sure, you’ll get stronger and you’ll feel better, but you won’t visibly see a difference.”

Magden and the other personal trainers at his FT studio help their clients approach food in a healthier way by changing their outlook and approach toward connecting their emotions with what they eat. Instead of opening the refrigerator door when you’re stressed out, open the gym door so you can redirect your emotions into working out when you aren’t feeling well.

Getting a Grasp on Counting Calories When you set out on the journey of losing weight, figuring out the proper

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number and type of calories to consume daily is paramount. To keep the calorie equation simple, Magden suggests calculating proper calorie guidelines based on your activity level, the number of calories you burn at rest, and your ultimate weight loss goals.

The key is to keep your calorie intake below the amount of calories you burn on a daily basis during rest and exercise. However, it’s also important to make sure you are consuming enough good calories - high in protein, low in fat, sugar and sodium - to fuel your daily activities and workouts. Everyone’s calorie range is different, so it’s important to consult a fitness and nutritional professional before starting your weight loss plan so you can hit the ground running to shed pounds and increase your fitness level.

“If your objective is weight loss, you should expect to lose two to five pounds per week by staying within a certain calorie range and eating a diet based around good calories,” advises Magden. “The best approach is to slowly take it off so it stays off.”

Integrating Fitness to Fit Your Goals

The final part of the weight loss equation includes setting up a fitness routine that will help you accomplish your goals. When your sole goal is to lose weight, Magden suggests doing a moderation of everything - cardio, resistance training and eating properly. If your weight loss goals include losing 50 to 100 pounds, Magden says that it’s important to start off doing a lot of cardio by using ropes, boxing, bicycling, etc. to start the process of burning the weight off. Once you lose a reasonable amount of weight, then he advises moving into a mix of resistance training with cardio to begin building lean muscle mass.

If you are looking to shed the 10-20 pounds you packed on over the holidays, Magden advises mixing a full-body resistance program with an alternating intervalbased cardio program.

“We focus on high intensity in a minimal amount of time for an average overweight person,” explains Magden. “We do 20-25 minutes of alternating sprints with jogging two to three times per week and then add in resistance training on opposite days for 40-45 minutes two times per week. This helps to gradually take weight off and develop lean muscle.”

Where Do You Start?

If you are like many people this time of year who are coming off the holidays a few pounds heavier and are embarking on a weight loss journey to start off the New Year, you might not have time to focus on both proper diet and nutrition all at once. Magden advises that you start with getting into an efficient and effective fitness routine first, and then adding in proper nutrition shortly after you establish a consistent fitness regimen. Because of the emotional ties often associated with food, it can be more difficult to start out with eating healthy first.

“At FT, we help you come up with strategies for how you can eat well because everyone is so different,” explains Magden. “It takes getting to know each of our clients and discovering what their challenges and struggles are in terms of food. We then figure out ways to help combat those challenges. We try to ease our clients into it and try not to overwhelm them at first.”

At the end of the day, the best approach to increasing your fitness level and decreasing your waistline is by tag teaming your efforts with a healthy diet and exercise program.

However, make sure to own your diet and be aware of the amount and types of calories that you put into your body. You are what you eat and what you put into your mouth will make a big difference on the success of your weight loss efforts.

Carbs are public enemy No. 1 for many people on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat.

Newsflash: They won't.

Best Carbs for

Weight Loss!

You need carbs for energy, and of course deprivation will only end in you diving face-first into a gallon of moose tracks-and that certainly won’t help you lose weight. What will is eating the right carbs, says Lyssie Lakatos, R.D., one half of the Nutrition Twins with her sister Tammy Lakatos Shames, R.D. She recommends consuming nutrient-dense carbs with at least two to three grams of fiber per 100 calories since your body breaks down fiber more slowly, keeping you feeling full for longer.

No need to read every nutrition panel, though. Incorporate these eight tasty foods into your meals, and you’ll flatten your stomach and stay fueled all day.

BARLEY Swedish research suggests barley can fight hunger by raising blood sugar levels more slowly than, say, a donut, helping you bypass the sugar spike and crash that leaves you famished.

Pearled barley is popular, but barley groats or whole hullless barley contain even more healthy nutrients, including 20 to 25 percent of your daily fiber in just one serving.

BEANS Bean eaters have a 23 percent lower risk of an expanding waistline and a 22 percent reduced risk of being obese, says research in the Journal of the American College of Nutrition. While each type of bean has slightly different amounts of fiber, they are all good choices since they also pack protein and iron. Just remember to rinse any canned beans to reduce the sodium content, Lakatos Shames says.

WHOLE WHEAT PASTA A British study showed that a higher intake of whole grainsaround three servings daily-was associated with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It’s key, however, to keep noodle portions between 100 and 200 calories (about 1/2 to 1 cup cooked), says Keri Gans, R.D., author of The Small Change Diet, adding that nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.

ACORN SQUASH When it comes to winter squash, acorn squash just about knocks out the others for the “most fiber” award. Only hubbard has 1 more gram per cup-and good luck finding that in most supermarkets.

GREEN PEAS A half-cup of peas provides 12 percent of your recommended daily intake of zinc. More known for its cold-fighting powers, this mineral may also help reduce hunger by boosting levels of leptin, a hormone that alerts your brain when your stomach has had enough.

OATMEAL Half of the fiber in oatmeal is soluble fiber, the kind that dissolves into a gel-like substance that delays stomach emptying, upping the satiety factor.

Plus a study in the journal Obesity found that adding more soluble fiber to your diet may help reduce visceral fat, the deep belly kind that surrounds vital organs and has been associated with metabolic disorders, cardiovascular disease, and diabetes.

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WHOLE WHEAT BREAD You don’t have to bid adieu to sandwiches, French toast, and stuffing as long as you read bread labels since packages touting “whole grain” or “whole wheat” may only be 51 percent whole grains. Only buy loaves with “100 percent whole wheat” on the package, Lakatos says, and with 80 to 90 calories, at least 2 grams of fiber, and less than 1 gram of sugars per slice.

QUINOA A complete protein, quinoa contains all nine essential amino acidswhich your body needs to build lean, calorie-burning muscle-sans the saturated fats often found in animal protein. The four grams per half-cup serving may also help your lunch or dinner stay with you longer.

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Zucchini Linguine

Simple, Delicious &

Healthy Option!

Use a peeler to make thick linguini from a zucchini.

Yield: 2 serving (1 serving =1 cup)

Ingredients:

· 2 tsp of olive oil · 4 garlic cloves, minced · 2 medium zucchini · 2 tbsp of Asiago cheese · 1/4 tsp of cracked black pepper

3 Health Benefits of Zucchini

Directions:

Peel a zucchini from one end to the other making long shreds of zucchini. Continue shredding the zucchini until you reach the middle where the seeds start to show. In a skillet, heat 2 tsp of olive oil and garlic on medium heat. Add the zucchini shreds on the skillet and cook on medium heat for about 10 minutes. Place the cooked zucchini shreds on a plate and sprinkle with Asiago cheese and cracked black pepper. Serve hot or cold.

Nutrition Information Per Serving: Food weight: 1.0, Calories: 104 cal, Fat: 8g, Cholesterol: 10 mg, Carbohydrate: 6g, Dietary Fiber: 1g, Protein: 4g, Sodium: 105 mg

Lower Blood Pressure

Along with magnesium, the potassium found in zucchini helps lower blood pressure. If unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood vessel damage), heart attack, stoke, and many other serious medical conditions.

Both the potassium and magnesium in zucchini, however, can help alleviate the stress on the body’s circulatory system.

Cancer Prevention

Because dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also help prevent carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.

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One cup of zucchini has 36 calories and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.

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joined Fitness Together this July after years of talking about the need to start exercising and getting in shape.

July was finally the point where I decided to make actionable changes in my life to get in shape and to start taking better care of myself. I had, unfortunately, many very stressful events in my personal life this last year, and a milestone birthday on Thanksgiving. I made the decision to commit to finding a trainer and to get started taking care of myself. My sixteen year old daughter and I were driving by and saw the sign for Fitness Together. We pulled into the parking lot and I signed up for 36 sessions on the spot!

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I have a very stressful, demanding job as a Financial Advisor and seem to make very little time for myself. I have had some health issues that are directly tied to stress, so the motivation for me isn’t so much changing my looks, but actually just feeling better and taking time out of my schedule for self-care. My weight is actually the same as when I started at FT. I have always been a very healthy eater and my size doesn’t tend to fluctuate. What the before and after pictures won’t show is how much muscle I have now. I haven’t been in this great of shape for years. I just purchased my season pass for skiing and am excited to think I won’t be dying after 3 runs this year!

As the mother of a beautiful teenage daughter, I spend a lot of time talking to her about being healthy and fit, not skinny.

There are several girls her age with eating disorders and the desire to be rail-thin is in every media advertisement. I really try to be the best role model I can be for her, and she is very proud of me for getting into shape.

The success of Fitness Together lies in the people who work there. Jason, Brad and Kathy have been amazing to work with and really have pushed me to give 100%. Their motivation, the one-on-one training and the small PACK classes are the key to accountability. I know I would never be as successful without having a financial and calendar commitment to work out. As a Financial Advisor, I use the same analogy for budgeting and retirement planning as diet and exercising, “We all know what we need to do; we just need to have someone to help us do it.” Thank you Team FT!

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Brussels Sprout Salad with Raspberry Dijon Vinaigrette

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ow many colors are represented in your salad? The more colors you put on your plate, the more vitamins and minerals you will consume during that meal! Think Color!

Season Brussels sprouts and roast in a hot oven (400 F) for 30 minutes until a golden brown (turn once).

Cool. Mix all the salad ingredients in a large bowl. Place all the vinaigrette ingredients into a blender and mix until the raspberries are pureed and the dressing is a smooth consistency (strain/sift the dressing to remove the seeds). Add half the dressing to the salad and mix thoroughly. Serve the salad immediately or refrigerate until you are ready to serve. Optional: garnish your salad with 1 tsp of orange zest.

*The remaining dressing can be saved and refrigerated to be used for other salads, coleslaws and/or as a marinade for meat.

Nutrition Information Per Serving: 1 cup of salad with 2 Tbsp of vinaigrette Food weight: 1.5, Calories: 125, Fat: 6 g, Cholesterol: 0 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Protein: 3 g, Sodium: 33 mg Brussels Sprout Salad (without dressing): 1 cup Calories: 103, Fat: 5 g, Cholesterol: 0 mg, Carbohydrate: 14 g, Dietary Fiber: 3 g, Protein: 3 g, Sodium: 33 mg Raspberry Dijon Vinaigrette: 2 Tablespoons Calories: 22, Fat: 1 g, Cholesterol: 0 mg, Carbohydrate: 3 g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 0 mg

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Simple, Delicious &

Healthy Option!

BRUSSELS SPROUT SALAD

Yield: 8 Servings (1 cup of salad with 2 Tbsp of vinaigrette)

· 3 cups Brussels sprouts, sliced in half, seasoned with extra virgin olive oil (spray), pepper · 1.5 cups red cabbage, chopped or sliced · 1.5 cups of carrots, shredded (shred your own or buy prepackaged shredded carrots) · ½ cup of dried cranberries (or other dried fruit such as raisins and dried cherries) · ½ cup walnuts, chopped Optional: 1 orange for fresh orange zest to garnish salad

Raspberry Dijon Vinaigrette · · · · · ·

1.5 cups of raspberries (fresh or frozen) ¼ cup of fresh lemon juice 2 Tablespoons of white wine vinegar 1.5 Tablespoons of olive oil 1.5 Tablespoons of Dijon Mustard 1 Tablespoon of honey

BONUS: Kids generally detest Brussels sprouts, this recipe may be sweet enough to have them give’em a try!

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M A R C U S B R E U E R Q What was keeping you from working out with a Personal Trainer before?

A I have played sports my whole life and still do. I play in basketball, racquetball, and softball leagues, and then I like to golf and wake-surf. I never thought I needed a trainer because all my sports kept me in decent shape. Then I got to about 36-37 years old and found out that instead of my sports keeping me in shape, I needed to get in shape to keep playing my sports. I had gotten to know Tony pretty well and decided this was the best way to do that.

Q What has kept you from accomplishing your fitness and wellness goals in the past?

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A Work and family commitments. We have 4 kids ages 5 and under.

Pair that up with work, and it created quite a challenge to carve out the time needed.

I appreciate the commitment that is formed each time I schedule a session.

Q What is your favorite thing about working with Fitness Together?

A I appreciate the commitment that is formed each time I schedule a session. Then during my work week, I am able to treat that session like any other important meeting and prioritize it. Without that commitment, it is just too easy to convince myself that I am too busy with whatever I am doing to scoot out to the gym.

Q What were your biggest fears before getting started?

A I don’t think I was really afraid of anything, but I will say, I did not enjoy seeing how far my strength had depleted as I had not been regularly lifting for a number of years.

Q What is it about Fitness Together that makes it a great fit for you?

A First and foremost, the people who work there and the other folks who train there. That’s what keeps it fun and interesting to head in there each day. I also really appreciate the location as it is close to my workplace and my home.

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5 Biggest Women’s Heart Health Myths Women don’t get heart disease.

Although there’s a lot of focus on breast cancer risk, a woman is actually six times as likely to die of cardiovascular disease as she is from breast cancer. And it’s coronary heart disease - blockages in arteries of the heart that can cause heart attacks - that is the most common form of heart disease.

Women don’t get chest pain when they have heart attacks. Although a heart attack without chest pain is a bit more common in women than in men, chest pain is still the most common symptom of a heart attack for women and men.

Typical chest pain is a squeezing pain, fullness or heaviness in the chest.

Women are slightly more likely than men to experience atypical chest pain, which may be burning or sharp and of a shorter duration.

In these cases, clues to the diagnosis include shortness of breath, weakness, fatigue, sweating, nausea, dizziness and back pain. Overall, though, the key message is this: Don’t ignore chest pain.

If you develop chest pain and it lasts more than a few minutes, call 911.

Young women never suffer heart attacks. It’s a myth that estrogen makes women heart-attack-proof because even young women can have heart attacks.

And the risk factors leading to a heart attack are the ‘usual’ suspects - smoking, cholesterol abnormalities, high blood pressure, poor diet, and obesity.

Compared to men, women always do worse after having a heart attack.

Thankfully, this one is no longer true. There are excellent treatments for women.

Statins don’t work in women.

Again, this just isn’t the case. Statins are an effective treatment for both men and women.

So what can you do to improve the health of your heart? Well, it’s actually pretty easy. We recommend eating a tasty, variety-filled Mediterranean-style diet with an appropriate number of calories, and talking to your doctor about your heart and your overall health. In fact, it’s very important to “know your numbers” no matter how old you are. That includes getting your cholesterol, blood pressure and body mass index checked each and every year.

You should also - of course - get at least 30 minutes of exercise every day.

A CHUCKLE A DAY KEEPS THE DOCTOR AWAY: THERAPEUTIC HUMOR AND LAUGHTER

There are several beneficial efforts attributed to humor and laughter, including improved immune function, increased pain tolerance, and decreased stress response.

Humor therapy could one day be a part of preventive care. A good giggle helps you: Scorch calories - Laughing for 10 to 15 minutes can help you burn an extra 10 to 40 calories a day. Over a year, that can add up to a four-pound weight loss. Ease pain - In a UCLA study funded by Rx Laughter, experts discovered that children tolerated pain better when watching a funny program or video.

Stay healthy - Humor increases the production and effectiveness of natural killer cells that stomp out germs. These cells are elevated for at least 12 hours after just an hour of watching something funny.

Humor has been shown to boost brain-power and improve immune-cell function (which can help ward off cancer). Not only that, but a positive attitude means you’re more likely to do healthy things like walk, eat cruciferous vegetables and avoid saturated fats. So instead of feeling blue, take charge of your life.

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Raw Fruits & Veggies Help Turn Off The Heart Disease Gene!

A healthy diet with plenty of servings of fruits and vegetables is sure good for health and preventing disease, but a new study points specifically to raw produce as a way to reduce the risk of heart disease.

The new study, which was published in the journal PLoS Medicine, specifically looked at raw foods’ interaction on a genetic variant that significantly raises the risk of heart disease. Researchers found that by eating plenty of fruit and raw vegetables, the carrier’s risk of heart disease is brought down to the same level as those without the faulty gene, according to ScienceDaily. The study looked at data from more than 27,000 people from various ethnic ancestries and is one of the largest gene-diet interaction studies done on cardiovascular disease.

This research is not only a good reminder to eat your greens but also negates the commonly held belief that you can’t change your genes. Do you eat many raw foods? What are your favorite raw veggies to eat?

Pan-Seared Sesame and Chia Seed Crusted Tuna Ingredients: Yield: 2 servings (1 serving=4oz) · 1 Tbsp EVOO (extra virgin olive oil)

Simple, Delicious &

Healthy

· 2-4 oz tuna steak, raw · 1 Tbsp chia seeds

Option!

· 1 Tbsp sesame seeds · ½ Tbsp of cracked black pepper·

Optional Salad Fixings: dark leafy greens, shredded carrot and cucumber, avocado slices, and cubed mango and kiwi.

Directions:

Combine the chia seeds, sesame seeds, and black pepper on a small plate. Coat both sides of the tuna steaks with the seed mixture (You may need to press the coating into the flesh to stick to the tuna steaks.) Place large skillet on stove on medium heat. Drizzle the EVOO on the skillet and place the tuna steaks. Sear the tuna steaks for about 2 minutes on the top and bottom and about 1 minute on the outer sides. Remove steaks from the pan and cut ½ inch slices.

Tuna is ready to be served.

Eat tuna slices by themselves or place on a bed of dark leafy greens with spring fruits and vegetables and sprinkle with a light dressing. www.stephanie-au.com

How To Perform The Perfect Plank Row

Plank Position

• You will need two dumb-bells.

• Start in the plank position.

• Keep your core tight.

• While in plank position, pull and row the dumb-bell.

• The rowing motion will come from the shoulder complex.

• Alternate sides.

• Repeat 12 times each side.

Alternate Rowing Motion

2 Exercises Trainers Love!

Russian Twist

The Russian twist is a challenging abdominal exercise that incorporates all the muscles of the core: the lower back, abs, obliques, diaphragm, and inner thighs. Unlike crunches in which you rest your back on the floor between reps, the Russian twist forces you to hold your spine off the floor the entire time.

How to do it: Sit with knees bent, feet lifted from floor, and torso at a

45-degree angle. Hold fists together (or for more challenge, hold onto a medicine ball or light free weight), elbows tucked into sides. Twist torso from side to side, abs engaged. During twist, exhale as you pull abs in to support the spine. Do 2 to 3 sets of 15 to 20 reps on each side.

Kettlebell High Pull

This multi-functional exercise hits the legs, glutes, and shoulders, and translates nicely to everyday life because it mimics the action of picking things off the floor.

How to do it: Straddle a kettlebell with feet slightly wider than

hip-width apart. Squat down and grab kettlebell handle in both hands with an overhand grip (make sure thumbs are wrapped around handle). Keeping heels on the floor and glutes engaged, stand up and raise the kettlebell to chin level, leading with elbows. Lower arms and repeat. Do 10 to 15 reps, or try 5 to 8 sets of as many reps as possible for 20 to 30 seconds, resting 10 seconds between sets.

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KATHE MONROE IS MORE MOTIVATED THAN EVER!

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have always been active, enjoying hiking, walking, and biking, but throughout the years I have struggled to find ways of incorporating purposeful exercise into my daily life.

I have tried joining gyms, taking classes, doing home videos, and setting goals, and yet each method has inevitably fallen by the wayside. Busy with work, family, and hobbies, my excuse always seemed to be: “I don’t have time!”

That changed last spring, when I became motivated to get into shape so I could wear a sleeveless dress to my son’s July wedding. I knew from my past failed attempts that I needed an exercise program that would keep me consistent and accountable, so I was intrigued by the unique one-on-one and small group approach offered

by Fitness Together. Luckily for me, I was matched with Jason, an experienced personal trainer at Fitness Together, and he began training me on a regular basis.

It was Jason’s skill, knowledge, positive attitude, and continual encouragement that enabled me to find the drive within myself to keep coming back. For the first time ever, I wanted to exercise and I actually looked forward to our exercise sessions. With Jason’s guidance and expertise, I learned more about the 12

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role of nutrition and exercise (and yes, Jason, especially eating breakfast!) and I developed greater discipline. I began to see a discernible change in the tone and shape of my body and I felt encouraged for the first time. Last July, I wore that sleeveless dress to my son’s wedding, with a newfound pride and confidence!

As a result of reaching my goal – and thanks to Jason’s continued patience with my occasional moaning and groaning – I am more motivated than Before ever to make exercise a priority in my life. In the past, I always managed to let work, meetings, and errands take precedence over exercising. Now, if I have an exercise session scheduled with Jason, I stop whatever I’m doing to make sure I keep my appointment. On days when we don’t have a session planned, I am committed to adding some form of exercise into my day.

I continue to be impressed with Jason’s depth of knowledge and his ability to choose complex but easy-to-follow movements that directly target desired areas of change. I am truly a convert to the notion of one-on-one and small group exercise training. At almost 60, I feel stronger and better than ever, both mentally and physically. Moreover, I have developed greater discipline for keeping regular exercise and healthy nutrition an important part of my daily life. I owe much of these positive changes to Jason and Fitness Together.

2013 Issue 1

Tony Magden, Owner

& Certified Personal Trainer

What’s the most important New Year’s resolution to make for my health?

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Take an inventory of your top three personal health needs/goals, then make an action plan for the New Year to attain them. Perhaps it is your weight, your cholesterol or your fitness level. All of these health areas can be improved by creating S.M.A.R.T. goals, which stands for Specific, Measurable, Attainable, Realistic and Timely.

Often billed as healthy on the package, granola packs a whole lot of calories in a very small serving. Even worse -- since very few people eat just half a cup, which is the typical serving -- that seemingly good-for-you granola can start to approach 500 calories when you down it by the fistful, without the milk or anything else.

These packs can also be full of extra sugar and fat.

When I think of foods that aren’t as healthy as most people think the first thing that comes to my head are dried fruit products.

Although dried fruits are full of fiber and much better for you than something like a bag of chips, these products are most times filled with added sugar. Also, the fruits lose a lot of their natural nutrients during the drying process, which take away from the nutritional benefits.

Another fruit alternative that most may consider being healthy but actually are not are fruit cocktails. Most fruit cocktails, like dried fruit, are full of added sugar. Whether they are in cans or little cups, the sugar content on these sweet treats is definitely something to pay attention to. The best option is simply to stick to the fresh alternatives. They keep you feeling full for a longer period of time and they are much healthier for you.

What foods aren’t as healthy as I think they are?

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Despite what the media has led people to believe, butter is NOT a heart-healthy food. Butter is rich in saturated fat and dietary cholesterol, two types of fatty substances that have proven to raise the risk of coronary artery disease. Butter is a major source of saturated fat intake in the U.S. Americans are thrilled to hear this news as the trend is to move away from processed foods and back to delicious butter, which is considered more of a natural, “real” food. With all the fear about trans-fat (man-made hydrogenated fat), and the misleading remarks about saturated fat not being so bad after all, people are starting to erroneously believe that butter is now heart-healthy.

Plus, there is nothing like the taste and texture of real butter. And so Americans have simply thrown caution to the wind and really don’t know or care that they are eating that much butter. In fact, butter consumption is at an all-time high -- a dangerous trend that will surely contribute to an increase in American deaths from cardiovascular disease.

Perhaps if the public was reintroduced to the fact that butter is NOT a healthy fat and that it contributes to disease, then they would become concerned with their consumption. The fact is that the best way to fight heart disease is to consume a Mediterranean diet, low in saturated fat and rich in the two healthiest butter alternative fats: olive oil (monounsaturated fat) and fish (omega-3 fat).”

Butter is rich in saturated fat and dietary cholesterol, two types of fatty substances that have proven to raise the risk of coronary artery disease.

| © 2015

| HealthY LIVING |

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