Fitness Together Temecula Personal Training

February 12th, 2012

It's Got to Be the Shoes

posted by edferrell on 7:23 pm

How to find the best shoes for your feet.
Does your job keep you on your feet for hours at a time? Do your feet or back ache after a long day at work? It may be caused from ill-fitting or non-supportive shoes. Since your feet will travel a distance equal to walking around the globe five times, a little foot pain here and there is expected.

But you can ward off some of the pain and problems by wearing the right shoes. So what should you look for in your next pair of shoes?

If the Shoe Fits
One of the worst things you can do for your feet is to buy uncomfortable shoes in the hope that they'll break in after a while and feel better. Always buy shoes that feel comfortable the first time you try them on. Otherwise, you can expect pain, corns, or toe infections. And when trying on new shoes, try them on while wearing the same type of sock you will use when wearing the shoes later on. Once you've got them on, don't just stand there. Walk around the store to test the shoe's comfort. Move like you will when wearing the shoes day to day to make sure they provide the support you need.

Just because a shoe is listed as being your size, remember that different shoes and brands fit differently. In addition, your feet can change their shape and size over time. To make sure your shoe will fit well, get both of your feet measured before buying new shoes. Since your feet probably swell later in the day, do your shoe shopping at that time, so you'll have plenty of room in your shoes whenever you find yourself wearing them. Well-fitted shoes have a 3/8”-1/2” space left between your biggest toe and the end of the shoe for wiggle room, so make sure you have this much space for optimal comfort.

Children's Shoes
Since children's feet are constantly growing, have their feet measured while they are standing before buying them new shoes. When shopping for children's shoes, look for sturdy support around the heel of the shoe, adequate arch support, and a shoe made of flexible material that bends and moves with the child's foot. Make sure there is a half-inch space of wiggle room for the child's toes at the end of the shoe and go for shoes that won't slip off as your child walks. If your child has weak ankles, go with boots or high-tops.

Women's Shoes
It is typically women who buy shoes based on style rather than those that are best for their feet. While this may be fine for now, this can spell pain and other problems in the future. Women should take the following advice into consideration when purchasing shoes:

Avoid pointed shoes, as these don't leave enough room for toes.
Avoid wearing high heals. When nothing but heels will do the trick, wear heels two-and-a-quarter inches or lower, and wear them for only a couple hours at a time.
Go with shoes that have laces and backs, as they're the best for feet.
Seek a shoe with a polymerized composite sole with good arch support, and a wide, padded heal elevated by at least a quarter inch.

Men's Shoes
The advice for men's shoes is similar to women's. Avoid pointed shoes, leave enough room for your toes, seek out arch support and a wide heel, and get shoes that lace up. Oxford-style shoes are some of the best for men's foot health.

Men who are on their feet all day need to seek shoes with plenty of cushioning. And men who perform industrial work should wear sturdy, waterproof shoes with steel toes.

Athletic Shoes
When it comes to athletic shoes, it is best to choose the shoe for your particular sport such as running shoes or tennis shoes. If you only exercise occasionally, cross-trainers are a good option. The important thing to remember about athletic shoes is to make sure they are in good condition and fit well.

Healthy Feet
Not following these tips for good foot health can lead to a long list of foot conditions, including bunions, calluses, corns, bursitis, ingrown toenails, and heel pain. Since you need your feet to be in the best health possible, wear the right shoes each and every day. Your feet will thank you.

A Bony Issue
Think your feet aren't all that important? Think again. An amazing 25 percent of all your bones are found in your feet, so shouldn't you take care of them?
Fitness Together Temecula personal training

Post a reply

February 5th, 2012

Get Enough Protein

posted by edferrell on 3:07 pm

Protein is essential to a healthy diet. Are you getting enough?
There's been a lot of hype the past few years about protein - and for good cause. As a vital element for your health and ability to function, protein is the building block for every cell in your body from your muscles and bones to your cartilage, blood, and skin. In fact, your nails and hair are composed mainly of protein. On top of that, your body needs protein to make hormones, enzymes, and other chemicals.

When you think of protein, you may think only of meat. But protein is actually found in a number of different foods, and it's important to choose a variety of protein-rich without eating too much fat or cholesterol. How much protein does your body need, and what are some good protein sources? You're about to find out.

How Much?
Since your body doesn't store protein like it does carbohydrates and fats, you need to replenish your protein supply each day. Protein malnutrition can lead to failure to grow, a suppressed immune system, muscle loss, and a weakened heart and lungs. In developed countries, most people generally consume enough protein, many eating more than twice what they need. However, this protein isn't always from the best sources.

Depending on your age and sex, you should consume approximately the following amount of protein each day:

Infants: 10 grams
Teenage Girls: 46 grams
Teenage Boys: 52 grams
Adult Women: 46 grams
Adult Men: 56 grams
Pregnant or Lactating Women: 71 grams

Where Is It?
Meat. While beef is a good source of protein (a six-ounce steak provides 38 grams of protein), it is also high in saturated fat, so you should eat red meat only occasionally. Skinless chicken breasts and turkey are the leanest protein-heavy options for poultry. A chicken breast the size of a deck of playing cards provides 23 grams of protein.

Fish and Shellfish. Because of the traces of mercury found in fish, the recommended allowance for consuming all fish is about 12 ounces or two meals a week. The good news is that while fish shouldn't be eaten all day every day, a small can of tuna contains 42 grams of protein, and a six-ounce piece of salmon provides 34 grams.

Eggs and Dairy. Other excellent sources for protein are eggs and dairy products. Just remember that eggs, or at least the yolk, should be eaten in moderation. Yogurt, cheese, and low-fat milk are also healthy choices for including protein and calcium in your diet. A serving of yogurt provides 14 grams of protein, cottage cheese gives your protein intake a 28-gram boost, and a cup of milk has eight grams of protein.

Plant Sources. Another great source of protein comes from plant-based sources such as beans, lentils, peas, and soy. A serving of kidney beans will give you about 15 grams of protein.

Nuts and Seeds. Though nuts and seeds are often high in calories, they are also rich in protein, nutrients, and essential fatty acids. They're so rich, in fact, that a third of a cup of nuts contains the same protein levels as an ounce of meat. Flaxseed is also filled with fiber and Omega-3 fatty acids.

Whole Grains, Fruits, and Vegetables. Lastly, protein is found in whole grains, vegetables, and fruits. Grab a plain-old slice of whole-wheat bread, and you're looking at three grams of protein. Grab a handful of cherries, avocados, leafy greens, prunes, or dried apricots, and you can add even more fiber to your daily diet.

Wise Choices.
Foods rich in protein are a crucial part of a healthy diet. But remember that when choosing your protein sources, consider the unhealthy factors that come with a particular food. Watch out for saturated fats and cholesterol and processed meats such as sausages, hot dogs, and deli meats. They may contain protein, but they increase your risk for cardiovascular disease, colorectal cancer, and type 2 diabetes.
Fitness Together Temecula personal training

Post a reply

January 22nd, 2012

Behind the Caffeine Curtain

posted by edferrell on 4:27 pm

The truth behind caffeine myths.
Unless you're a caffeine expert, you probably have misconceptions about caffeine, one of the oldest and most available drugs available to mankind.

Unfortunately, medical research has contributed to these misconceptions as findings have developed over the years. From Hershey's milk chocolate and energy drinks to over-the-counter medications and diet pills, caffeine is a common ingredient that can have different effects on different people.

But does that mean it's a bad thing?

Here is the inside scoop on five common caffeinated myths.

Myth #1: Caffeine Causes Insomnia
As you lie awake in the middle of the night, unable to sleep, have you ever blamed the three cups of coffee you had that morning? Thankfully, caffeine consumed six hours before turning in for the night will not affect your sleep.

That's because caffeine is rapidly absorbed by your body and is eliminated quickly. Caffeine has a pretty short half-life, meaning it takes on average around five to seven hours for your body to be rid of half of it. Therefore, coffee in the morning will not affect your quality of sleep at night.

However, caffeine consumed later in the day can cause sleep problems. To be on the safe side, avoid caffeine at least six hours before hitting the hay. And if you rarely consume caffeine or have a slow metabolism, you may want to keep your distance altogether, as you're more likely to suffer caffeine-induced insomnia, nervousness, or an upset stomach.

Myth #2: Caffeine Offers no Health Benefit
If you've given up your morning coffee for something cold, it may be time to return to your previous routine. Because research has shown that consuming less than 300 milligrams of caffeine is good for your health. What good does it do for you? Proven perks include increased mental concentration and alertness, as well as increased energy and sociability.

Caffeine has also been shown to improve your immune function and to reduce allergic reactions. Preliminary data also shows that caffeine may be helpful in reducing your risk of developing liver disease, Parkinson's, colorectal and other cancers, dementia, and type two diabetes. Further studies are needed to prove these findings, though the idea is exciting. And it also seems that asthma sufferers can benefit from caffeine, though these findings have yet to be proven.

Just remember that with all of the potential benefits, excessive amounts of caffeine may cause adverse effects, especially if you're older or have high blood pressure. Additionally, a possible connection has been found between high levels of caffeine (more than 744 milligrams a day) and osteoporosis or high blood pressure.

Myth #3: Caffeine Dehydrates
Though caffeine is a mild diuretic, consuming caffeine in moderate amounts won't cause you to become dehydrated. The fluid found in caffeinated beverages offsets the amount of fluid lost when urinating. Therefore, a cup of coffee can count toward your fluid intake for the day.

Myth #4: No Caffeine Is Safe for Pregnant Women
Studies have shown that small amounts of caffeine (such as a cup of coffee a day) have no link to a woman having difficulty conceiving, suffering a miscarriage, giving premature birth, birthing children with birth defects, or have children with low birth weight.

Consuming high levels of caffeine, however, has been proven to increase a woman's risk for miscarriage. Hence why the March of Dimes recommends women trying to conceive or those who are pregnant consume no more than 200 milligrams of caffeine a day.

Myth #5: Caffeine Sobers You Up
Drinking a cup of coffee after too many beers may make you feel more awake and aware of your senses, but you will still be drunk. As such, your judgments and reaction time will still be impaired. While caffeine improves your senses, this actually makes it harder for you to realize the extent of your drunkenness, causing you to think you can do things you shouldn't, such as driving.
Fitness Together Temecula personal training

Post a reply

January 21st, 2012

Overcome Arthritis at Home

posted by edferrell on 8:01 pm

A quick list of arthritis home remedies.
When it rains, it really pours. But for those who have arthritis, when it rains, it really hurts. Arthritis is a painful, often debilitating condition that robs you of your ability to live life like you want. Sometimes, it can become so problematic that the thought of getting dressed and leaving the house seems impossible - even if you need to head to the doctor for arthritis treatment.

If you find yourself crippled and at the mercy of arthritis, try these home remedies to find occasional or long-term relief.

Positivity - It may not seem like it right now, but a positive attitude can go a long way toward warding off arthritis-induced pain. According to research, a good attitude may not reduce the actual symptoms of arthritis, but it can improve how you react to the condition. By understanding your condition and coming to terms with how it makes you feel, you're able to focus on other things and put the pain of arthritis out of your mind.

Dinner - Currently, there is no sure-fire way to eat your way to an arthritis-free life. But researchers are attempting to determine if there will one day be a way to avoid or overcome arthritis with food. Until then, pay attention to what foods seem to cause your arthritis to flare up and avoid these foods at all costs. Some of the most common foods that cause arthritis issues include those high in saturated fats or omega-6 fatty acids. On the other hand, omega-3 fatty acids and moderate alcohol intake may help prevent arthritis.

Rosehip - Considered by alternative health advocates to be one of the most beneficial home remedies for arthritis, rosehip often provides instant pain relief, while healing the body's aching tissues and helping ligaments grow stronger. In order to make use of rosehip, mix it with water until it is a pasty consistency, then rub it on the affected area.

Exercise - Getting some physical activity is a great way to increase your ability to perform the tasks of daily life and reduce overall pain. A great way to start reducing arthritis-related pain is by stretching muscles for 10 to 30 seconds at a time. Strength training, aerobic exercise, and swimming are other great workout options. However, avoid running, jogging, and lifting heavy weights, as they can result in more arthritis pain.

Lose - Being overweight puts you at increased risk for arthritis in the knees. Therefore, exercising and working to obtain and maintain a healthy weight will help prevent against arthritis from setting in. Already have arthritis? Losing weight can also help reduce your arthritis symptoms.

Talking - When the pains of arthritis seem too much to bear, talk to someone about it. Doing this helps you pinpoint where the pain is most acute, which helps you target your relief methods. It also helps to have someone else understand the extent of your arthritis pains, as you realize you don't have to keep your feelings of frustration and pain to yourself.

No matter what brings on your arthritis, getting it under control is essential to living and loving life. In the event these home remedies aren't enough to help you enjoy the quality of life you desire, contact your physician for additional treatment options.

In the Doctor's Office
When arthritis beats your best home remedies, your physician may recommend something more. The following are a few of the treatment options currently available:

over-the-counter pain medications, such as acetaminophen, aspirin, and nonsteroidal anti-inflammatory drugs
surgical intervention to remove inflamed joint tissue or affected bones
use of support devices, such as a cane or walker, for increased mobility
physical or occupational therapy

Fitness Together Temecula personal training

Post a reply

January 15th, 2012

Fight Diabetes With Exercise

posted by edferrell on 10:40 pm

Want to wield power over your diabetes? Better get some exercise.
If you're living with diabetes, you would probably like to get a better handle on your symptoms. You may even be seeking a way to control your blood sugar levels without popping pills for the rest of your life. There is good news.

With the right diet, you can take big strides toward good self-management of your diabetes. But for the best chance at controlling your diabetes, you need more than a good diet. You need to get in the gym on a regular basis.

What should you know about combining exercise and diabetes?

Helping Hand
Exercise helps you obtain and maintain a healthy weight, burn excess calories, and most important for those with diabetes - help your body better use insulin. It does this by forcing your muscles to accept more glucose during exercise, thereby lowering your blood sugar levels.

Strangely enough, when you push your body extremely hard, your body increases the amount of blood sugar available, which raises your blood sugar levels. Regardless of which response your body experiences, it's obvious that you can't simply rely on exercise to moderate your blood sugar levels. You'll need to pay attention to how exercise is affecting your body each time you walk into the gym.

Check Yourself
Helpful as exercise is for regulating your blood sugar levels, you'll still need to keep an eye on your levels to ensure your good health. And while you may think you'll have to check your blood sugar levels less when exercising, the opposite is actually true.

To keep your body in optimal health, you'll want to check your blood sugar levels before, during, and after exercising. Since you'll burn calories throughout your routine, which will affect your blood sugar levels, keeping a check on your levels will reduce your risk for dangerous blood sugar drops during your workout. Not comfortable checking your blood sugar levels in public? Run to the locker room halfway through your routine for a private check. Once you understand how your body responds to exercise, you won't need to check your levels during exercise, as you can drink some fruit juice or chew on a few pieces of hard candy while working out to keep your levels where they belong.

Stop Waiting
With all sorts of research showing the benefits of exercise for those with diabetes, there is no reason to wait another day to get started. Whether you opt for aerobic exercise to gain better control over your blood sugar levels or go with strength training to enjoy such improved blood sugar control that you no longer have to take diabetes medication (yes, studies have found this is possible), exercise is your ticket to better diabetes control.

Even with a little bit of exercise each day, you can begin to live a healthier life despite diabetes. By taking a daily walk, an afternoon swim, or a leisurely bike ride around the park and eating a healthy diet, you can do what millions of others dream of doing: taking your health by the horns!

Too High to Help
Sometimes, exercising can be dangerous for those with diabetes. If you're living with diabetes and have blood sugar levels of 300 mg/dL or higher, be extra cautious in the gym. And if your blood sugar levels are 250 mg/dL or higher and you test positive for ketones (byproducts of broken-down fat that develop in the blood and make their way into your urine), exercise can put you in harm's way. Instead of going to the gym, contact your primary care physician.
Fitness Together Temecula personal training

Post a reply

January 8th, 2012

When Your Rotator Cuff Goes Kaput!

posted by edferrell on 12:53 pm

Getting a good workout even when your rotator cuff is on the injured list.
All is going well when suddenly, there's a pain in your shoulder. After a quick trip to your doctor, you find out it's your rotator cuff. Now what?

You don't have to sit around moaning and groaning. You can take action to rebuild your damaged rotator cuff. All it takes is three easy steps.

First: Think Protection
No matter what else you do, you will need to keep your rotator cuff from further injury by protecting it well. If you're doing something that causes your injured rotator cuff to hurt, stop whatever you're doing. Otherwise, your already injured rotator cuff can suffer an even worse injury that requires more serious medical intervention.

Depending on your life circumstances, this could mean putting an end to a number of activities that you perform on a regular basis. No matter if the pain kicks in when you pick up your child, perform a certain exercise, or sit in a certain position, you'll need to avoid doing these things when your rotator cuff hurts. Because, while there is such thing as good pain when you're in the gym, all pain is bad pain if it is affecting an injured rotator cuff.

Second: Strengthen It
You're not going to be able to baby it forever. Eventually, you'll need to begin strengthening it, and the sooner you get started, the better off you'll be in the long run. To get started, try these exercises. In the event any of them cause you rotator cuff to hurt, take a break and try it again later.

Lie and Lift - Lying on your uninjured side, allow your injured arm to rest on your side, bent at the elbow so your hand is on your belly. Hold a weight in the hand resting on your belly and place a small towel under the elbow of your injured arm. Slowly lift your forearm until it is pointed straight in the air, being careful to keep your upper arm against your side. Return slowly to the starting position and repeat.

Stand, Bend, Spin - Standing up beside a table, bend at the waist and place the hand of the uninjured arm on the table for balance, while your injured arm dangles freely. Slowly draw circles in the air with your injured arm, starting with small, tight circles, and making the circles larger and larger. Repeat this a few times each day.

Grab and Pull - Tie a piece of rubber tubing to a doorknob. Standing near the door, place your injured arm against your side, elbow bent at 90 degrees, and reach to your side to grab the tubing. Carefully pull the tubing across the front of your body keeping your upper arm against your side, and then return to the starting position for 10 repetitions. As you gain strength, increase the number of repetitions you perform.

Hold and Stretch - Place the hand of your injured arm on the middle of your lower back, palm out. Then reach back with your other arm and grab the hand. Slowly pull the hand belonging to your injured rotator cuff up toward your shoulder. At the peak of the stretch, hold for a couple of seconds, return to the starting position, and repeat.

Third: Remember the Rest of Your Body
An injured rotator cuff may keep you from a number of activities, but it shouldn't keep you from visiting the gym. On top of performing appropriate exercises to rehabilitate your rotator cuff, you should continue working out the rest of your body to maintain good health.

Just be careful. If any part of your exercise routine causes pain to your rotator cuff, skip that exercise set and get started on the next thing on your exercise to-do list. And if the pain continues after you're finished with your workout, try a little over-the-counter pain medication. In the event this isn't enough to ease the pain, contact your physician.

Aging with Care.
Rotator cuff injuries increase with age, so each year, you are more and more likely to suffer a rotator cuff injury. To beat the odds, exercise your shoulders frequently, use proper form when exercising, and take regular breaks during activities that require repetitive movements with your arms and shoulders.
Fitness Together Temecula personal training

Post a reply

December 25th, 2011

Small Group Personal Training

posted by edferrell on 7:30 pm

Over the past 5 years, Fitness Together has had the privilege of training an amazing group of people, and has played a part in changing many, many, lives... and it has been our honor and great pleasure to do so. We are always striving for excellence in providing outstanding service and results to our clients, and we also like to remain open-minded as to how we might improve our service and ultimately your experience.

People who see the value in investing in their health are the backbone of our business. Without question however, the biggest challenge we have faced over the years has been how to make training at FT more economical for our clients while maintaining the effectiveness, and essence of what makes us special. Well, we’ve figured this one out... and it's very exciting!

I can’t even begin to count the number of friendships I’ve seen develop between clients that have met at Fitness Together. The bonds that form when people share in a common mission… a common struggle… a common challenge. Those are tight bonds. They are inspiring, motivating, and life-changing. How great would it be if you had the option to train at the same time, side by side with those who can inspire you, and whom you'll likely inspire? What could be more appropriate for clients of Fitness Together than to have the opportunity to encourage and motivate one another, and to train TOGETHER!? - to get FIT TOGETHER?

I’d like to formally introduce you to Fitness Together’s Small Group Personal Training, affectionately referred to as PACK.

Now, before I jump into the exciting details, I want to get a couple of things out of the way first. If you love One-on-One personal training with FT, you have nothing to fear. We are not replacing anything . . . but what we ARE doing is offering an additional or alternative way to benefit from being a part of FT. PACK Training will be a perfect fit for some, not a fit for others, and many will likely do a bit of both - PACK and one-on-one training. The great thing is that we will now have the ability to offer an additional training option that will further enable us to customize a program to fit your needs, your budget and your life.

And now, the details!

If you feel that PACK Training is a good fit for you, you will train as part of a small group or “PACK” of 2 to 4 Fitness Together clients. This will still be personal training but rather than conducted one-on-one, it will be conducted as Small Group Personal Training. One of our training rooms is being completely re-equipped so it will be conducive to training a “PACK” of up to four clients... and it’s going to be AWESOME! The PACK sessions will consist of a dynamic warm-up, a PACK workout that includes strength training and metabolic conditioning, and will conclude with a cool-down and stretch. PACK will be conducted by the same FT trainers you’ve come to know and love. The PACK workout will include 4 "scaled" levels for each exercise. This means that each exercise in the PACK workout is “scaled” or modified on an individual basis to ensure an appropriate training level for each member of the “PACK”. You will always be working at your appropriate level.

To help optimize your budget, PACK Training is about half the cost of our One-on-One private personal training. Further, we are offering PACK Training on a monthly payment structure to ease your personal cash flow.

Over the past several months, PACK Training was tested to see how it would be accepted. I knew that people would be excited about the lower cost, but what was really exciting to me (as a trainer) was the way the “PACK” encouraged and motivated each other to keep going... to work harder... to do more! It was very inspiring. They were working harder than they had before, and they were having an absolute blast doing it. I’ve never seen so much energy, motivation, inspiration and fun bundled into a workout. Here’s just a sample of feedback from the many FT clients who participated in the PACK testing:

“PACK training is absolutely awesome. I can’t get enough.”- Erin T.

“I love the added accountability of knowing that I’m a part of something bigger than myself .”- Kelly A.

“. . .and the only thing better than hearing “GREAT JOB!” is hearing it 4 times!” - Anna N.

“You guys are annoyingly good at what you do.” - Ed S.

“I love it. What the heck took you guys so long?” – Marty M.

As a subscriber to our newsletter, you are receiving advance notice on the introduction of PACK Training. Based on the feedback from the PACK testing and the number of clients that have requested this over the past five years, there is no doubt in my mind that the PACK sessions will fill up very quickly. If PACK is not something that you’re interested in, that’s perfectly fine. It remains our privilege to continue providing private personal training in the one-on-one capacity that we have always specialized in. If however, PACK is something you are even remotely interested in, you need to let me know IMMEDIATELY, so that we can discuss the details with you and answer any questions that you may have. In the next couple weeks we will be offering PACK to our current and former clients and shortly thereafter opening PACK sessions to the rest of the community... at which point sessions will fill up fast.

Here is your opportunity to try PACK first! Please know that during the weeks of December 17 - 23, and January 2 - 7 we will be offering a Free PACK Week. PACK Week is an opportunity for you to try it out first before we offer it to the public. This will allow you to train in the PACK environment and to experience all of the benefits and synergy of this style of training first hand. At the end of the week, we can sit down and determine if and how PACK training fits for you.

To ensure your spot in PACK Week please email, call or meet with me – or simply let us know now via this link:

Register for PACK Week Now.

We would love to hear back from you on this new offering whether you would like to try it or not so please don’t hesitate to email me or call to discuss. Thanks again for being such a huge part of making FT great
Fitness Together Temecula personal training

Post a reply

December 18th, 2011

Exercise Meets Video Game

posted by edferrell on 4:19 pm

Do video exercise games really count?
Ever since the world has realized that exercise makes you healthier, human beings have sough to make exercise more enjoyable. Hence the never-ending litany of exercise fads that come and go, claiming to make exercise not just tolerable, but something you won't want to do without.

These days, fun exercise isn't packaged in the form of a new aerobics class. It comes in the form of a video game console. But can a video game really deliver on its fun fitness promises?

Why, Yes It Can
If you've considered investing in a video game system that allows you to exercise while playing, it may be time to do it. Because while your fears of false advertising are well grounded, exercise video games are the real deal. That's right - they can help you burn some of those extra calories you ate today.

Currently, there are a few video game consoles that combine exercise and video game fun. With these systems, your body movement determines how well you perform on any given game. The success of these systems is so great that researchers have studied their effectiveness and found that video exercise games can get your heart rate pumping at a moderate level and improve your mood.

But You've Got To Be Careful
While it is possible to get some exercise with your video game console, it's also possible to play many of the video games intended to get you moving without actually doing any movement. Therefore, if you're going to invest the money to buy video games intended to make you move, you'll need to invest the energy required to actually burn some calories.

In other words, you're not going to burn any calories if you sit in your chair and flip your wrist during a video game tennis match. You're going to need to stand up, stay on your toes, and really swing that controller like a tennis racquet. Not interested in making the necessary movements with your body to get the most out of your video game console? Then you're going to need to bypass video games and go with some good old exercise.

Go with the Combo
Even if you work yourself each day with a video game exercise program, your body will probably crave a little bit more. So, it's still important to get in the gym a few times each week regardless of your video game-related exercise routine.

So what's the best way to use the gym and your game console to your advantage? Do what you normally do in the gym. Make sure you get at least 30 minutes of exercise three to five times a week. Stay in your aerobics class, stick to your weight-lifting regimen, and continue swimming laps a couple days a week. When you get home, go about your normal routine as well. But when you consider settling down for an hour or two of television, turn on your favorite exercise video game instead.

With a round of golf, a couple matches of tennis, and a game of soccer, you'll burn quite a few extra calories and help your metabolism stay high throughout the day. So if you're interested in using video games to boost your exercise routine, maintain your gym membership, toss some movement-heavy video games into the routine, and you'll be in better shape than ever.

Burn, Baby, Burn!
Been using your video game console to get some extra exercise? Congrats! If you do it right, you're burning about 250 calories an hour. Not bad for family fun, is it?
Fitness Together Temecula personal training

Post a reply

November 26th, 2011

Pre-Diabetic Diet

posted by edferrell on 6:47 pm

On the verge of diabetes?
Eat right to keep it at bay.
When type 2 diabetes sets in, you can expect a life full of tedious and exact portion control, medications, blood tests, and injections. But what if you could catch diabetes before it ever set in, and thereby avoid all of these potential problems?

Thanks to a diagnosis of pre-diabetes, you can. If you're willing to change your diet.

Know the Numbers
With pre-diabetes, your fasting blood sugar level (level of sugar in your blood) is between 100 and 125 mg/dl. These measurements are right next to the 126 mg/dl that indicates you're diabetic, and if you don't make some lifestyle changes, you can easily enter the land of diabetes. By watching what you eat, you can actually lower your blood sugar levels, preventing pre-diabetes from turning into type 2 diabetes.

Ready to sidestep diabetes by what you put in your mouth? Then take notes on a new diet plan:

Eat Less
If you're overweight and have been diagnosed with pre-diabetes, your first step toward a healthier diet that can reduce your risk for diabetes is to lose weight. The best way to do that is to look at how much you eat every day. Spend time eating out of boredom? You can't do that any more. If you're going to fight off diabetes, you're going to have to eat for energy. That means listening to your stomach and only eating when you're hungry and stopping when you're full. A few easy tips to help you do this include drinking a glass of water before each meal, going to bed earlier (this will prevent unhealthy late-night snacking), and chewing your food well and slowly.

Eat Better
Now that you're eating less food each day, you'll need to eat the right kinds of foods if you really want to help your blood sugar. Instead of greasy, fatty foods, go for something a little healthier. This means grilled or broiled instead of fried food, more fruits and vegetables, and leaner cuts of meat. It also means saying no on occasion, but there is good news about your sweet tooth.

Choose Wisely
While you don't want to stock up on cookies and cakes, you don't have to mark them off your list altogether either. With pre-diabetes, the secret to success is moderation and being choosy. That means only having a small slice of cake during very special occasions. And instead of going back for seconds, relish in the piece you had and enjoy it so much that you don't need a second piece.

Choose Daily
In addition to choosing which sweets to eat and when, you've got to make other dietary decisions on a daily or even hourly basis. Should you go with chicken or a hamburger? Baked beans or a salad? Find out what is in different dishes and choose the option that has less sugar, fat, and calories. If low-fat, low-calorie options don't look too appetizing, then go for the hamburger. But only eat half of it and skip the fries. Tomorrow, give the chicken a try. Or better yet, give up meat one day a week and focus on getting more fruits and vegetables.

Eat Up the Gym
As you probably suspected, what you put in your body doesn't have the final say over whether or not your pre-diabetes will turn into type 2 diabetes. If you want to fend off diabetes and pull yourself out of the pre-diabetic realm, you'll also need to spend some time in the gym.

By working out regularly, you help your body make use of the food you eat each day. That way, your food gets burned off as energy instead of sitting around and increasing your blood sugar levels. So eat well, and make sure you couple your new eating habits with regular exercise for maximum diabetes-fighting power.
Fitness Together Temecula personal training

Post a reply

November 20th, 2011

Baby Steps to a Better Diet

posted by edferrell on 12:43 pm

Big diet adjustments have you overwhelmed? Then start with baby steps.
Whether you need to change your diet in order to shed pounds or improve the health of your heart, it can be hard to know where to start. If you've set a weight loss or health goal for yourself, the best way to achieve and maintain that goal isn't to completely overhaul how you live your life overnight. You're more likely to maintain good habits if you start out slow and steady.

So what baby steps can you take to make a healthy diet a life habit instead of a mere goal?

Sip on This
It may sound simple, but drinking more water is a great goal to get your healthy lifestyle started - especially if you love soda. Did you know that if you drink two glasses of soda every day for a year, you will gain 24 pounds? Sound crazy?

Consider this: The sugar found in sodas, caffeine products, and juices taste great, but these drinks may actually make you thirstier instead of quenching your thirst like water does. That's why you wind up downing glass after glass of soda when you go out to eat.

Try replacing at least one soda a day with a cup of ice water. You'll cut out a lot of excess sugar and calories. If you simply can't cut soda completely out of your diet, drink diet soda instead of regular.

At the same time you're cutting soda out, you should also switch to skim milk.

Even drinking two-percent milk adds hundreds or thousands of grams of fat to your body each year. Skim milk may taste a little different, but it still has the same amount of vitamins and minerals and less fat and calories. If you're currently drinking whole milk, switch to two percent. Give it a few weeks, and then jump to one percent for a couple weeks, and finally work your way to skim. Baby-steps.

Go Color
When you think of colorful foods, don't think about red velvet cake or green icing. Think about fruits and vegetables. Having a colorful plate at each meal is a healthy thing to work toward, so take small steps to add them into your meals and snacks. If you find yourself reaching for chips or cookies at snack time, try an apple or baby carrots instead. And don't worry about becoming a vegetarian. Including at least one fruit or vegetable at each meal will help you take great strides toward a healthier diet.

Stay Balanced
Breakfast is often overlooked and forgotten. After all, many people are too busy in the morning to sit down to eat or perhaps they just aren't hungry first thing in the morning. However, eating even a small breakfast can make a big difference in your health. Skip breakfast, and you can expect to be extra hungry when lunch rolls around, causing you to overeat and add extra, unneeded calories to your physique. Don't think you can become a breakfast eater? Go with a small piece of toast, a hard-boiled egg, or a spoonful of peanut butter to get started. Baby-steps

Also, be sure to include healthy snacks as part of your day, and don't let more than a few hours go by without food. Otherwise you will suffer the same fate as if you didn't eat breakfast. You'll become overly hungry and eat more than necessary at the next meal.

Other small changes to make in your meals include using olive oil instead of butter, switching to whole grain breads and pastas, and checking nutrition labels to reduce sodium and sugar in your diet. But don't sweat making all these changes at once. Remember - baby steps!

Every Change Counts
Think baby steps won't get you to your goal fast enough? Maybe you should modify your goals, because every positive change counts - even if they are just baby steps!
Fitness Together Temecula personal training

Post a reply

November 13th, 2011

Staying off Sprain Street

posted by edferrell on 8:42 am

You're in the middle of a basketball game, walking at the mall, or working under the hood of your car. Suddenly, a pain springs up that you can't ignore. It's a sprain.

A sprain is a common injury that occurs when you overstretch or tear a ligament somewhere in your body. Elastic bands of tissue, ligaments' job is to connect bones where they meet together in joints such as ankles, knees, wrists, and thumbs. A sprain is common in sports, but it can occur any time you fall or twist in the wrong direction.

What can you do to avoid getting a sprain, and what is the treatment for sprains if you do get one?

Contributing Factors
There are many causes of sprains, and they depend on the ligament sprained.

You are more likely to sprain your ankle if you walk or run on an uneven surface or if you fall on the side of your foot. Spraining your knee occurs during activities during which you pivot or twist your legs. Your wrist is at risk for sprains if you land on your hand during a fall. And believe it or not - you can sprain your thumb. This is most likely to occur during sports such as skiing or those that use a racquet such as tennis. While anyone can suffer a sprain, your muscles are weaker and are more likely to get injured if you're not in good shape.

Fatigue is also a contributing factor in getting a sprain, so calling it quits when you've run out of energy can protect against sprains. Additionally, if you exercise without a sufficient warm up, your muscles and joints will be tight and more prone to tears and stretches.

Prevention
To best avoid sprains, it is important to be in good physical shape. Keep your muscles strong by eating a healthy diet, maintaining a healthy weight, and exercising every day. Before you hit the gym hard and heavy, spend a few minutes stretching and warming up. Any time you're tired or have suffered a minor injury, don't fight through it. Get off your feet and rest.

When running or walking, wear shoes that fit well and that offer protection and support. Any time the tread or heels on your shoes wear down, get new shoes. Also, wear the correct protective equipment when playing sports.

When the Unexpected Happens
Unfortunately, accidents happen and sprains do occur. Symptoms of a sprained ligament include pain, bruising, swelling, inability to completely move the injured joint, and possible redness or streaks radiating from the injured area. Another telltale sign? When the sprain occurs, you may hear a popping sound and feel a tear. The pain will begin right away. It may be so severe you think you've broken a bone.

Sprains range from mild to severe. Initial treatment for the pain and swelling are rest, ice, compression, and elevation (RICE).

Rest: Avoid using the joint for the first day or two, and get around by using a cane or crutches if necessary.

Ice: Apply ice to the injured joint 20 minutes, four to eight times a day.

Compression: Use special bandages, splints, casts or boots to squeeze the injured area.

Elevation: Be sure to elevate your ankle, wrist, knee, or thumb on a pillow. This prevents excess blood from causing the sprained area to swell.

Along with RICE treatment, take over-the-counter pain relievers such as ibuprofen as needed. After treating the pain and swelling for a day or two, it is helpful to gently exercise the affected area to prevent stiffness and strengthen the joint.

In most cases, home treatment is enough to overcome a sprain. However, if pain and swelling are severe or continue after two or three days, head to your physician to determine the next step in treatment.

Frequent Sprains.
While sprains can occur in any ligament, they're most common in the ankle. What are you doing to protect your ligaments?
Fitness Together Temecula personal training

Post a reply

November 12th, 2011

Pop! Goes the ACL

posted by edferrell on 9:04 pm

A relatively common athletic injury, a torn ACL can put an abrupt end to your athletic endeavors for this season and possibly the next.
Commonly referred to as the ACL, your anterior cruciate ligament is found inside your knees and connects your thighbone (femur) to your shinbone (tibia). When this tissue is torn, you become the victim of an ACL injury.

While they can occur at nearly any time, ACL injuries typically come about while playing sports that require sudden stops, pivots, and direction changes such as soccer, basketball, football, and tennis. Your highest risk for ACL injury is when your foot is firm on the ground as your knee sharply twists to one side or your knee takes a direct hit from someone else's knee, a goal post, or another hard object.

Following an ACL injury, you may be able to perform normal activities, but returning to a sport may require surgery. And after your surgery, it can take up to nine months for your ACL injury to heal completely.

So how do you know if you've torn your ACL, how to you treat it, and can an ACL injury be prevented?

The Painful Pop!
You may hear a loud popping sound in your knee when your ACL tears. The pain and swelling that follows can be just as severe as the sound is loud. You may feel like your knee is giving out when you try to bear any weight on your leg, making it difficult to walk.

If you suspect an ACL injury, an immediate trip to your doctor is recommended.

Your doctor may be able to diagnose your injury with only a physical examination, but you should be prepared for a variety of tests to determine the severity of the injury and to rule out other possible causes for the pain and swelling. An X-ray will show if any nearby bones are fractured; an MRI will determine the extent of the injury and whether any other areas are torn or damaged; and an ultrasound can locate other injuries in the ligaments, muscles, and tendons in your knee. In the event your doctor needs a better look, you may require arthroscopy. With this minimally invasive procedure, a tiny scope is inserted into your knee through a small incision, giving your physician a clear view of the damage and even allowing repair on the spot.

Surgery or No Surgery?
How bad is the tear? Do you really want to play your sport again? Answers to these questions will determine whether surgery is necessary to replace your torn ligament. Initial treatment focuses on reducing pain and swelling and starts with good-old RICE: Rest, Ice, Compression, and Elevation. Whether or not you undergo surgery, your muscles will need rehabilitation therapy and strength training exercises to regain their normal range of motion and abilities.

Surgery to repair a torn ACL is usually performed arthroscopically, your damaged ligament being completely replaced with an uninjured tendon in your leg. Occasionally, internal bleeding accompanies an ACL injury. To correct this problem, a needle is inserted in the knee and excess fluid is removed.

Stay Away!
Sounds bad, doesn't it? Fortunately, you can reduce your risk of an ACL injury by following some basic tips on conditioning and proper technique. Strength and stability exercises, plyometric exercises, being in good aerobic shape, jump training, and being aware of ACL injury risks will reduce your chance for injury.

If you participate in a sport that requires frequent jumping, learn how to land in a safe manner and don't land with one or both knees pointed inward. And while it may help in other ways, wearing a knee brace won't prevent an ACL injury.

Sorry, Ladies.
Compared to men, women are much more likely to suffer an ACL injury. Ladies who would like to keep ACL injury at arm's length should take care to spend time strengthening their hamstring muscles and practicing good form while exercising.
Fitness Together Temecula personal training

Post a reply

November 6th, 2011

Keep Your Body in Shape All Year Long

posted by edferrell on 10:51 am

Life is one huge seasonal event. Spring turns into summer, summer to fall, fall to winter, and winter to spring. As you pass through these seasons, you go through your own seasons: from being a toddler to a child, the teenage years, and adulthood. And while the world and your age may operate by seasons, your eating habits should stay sure and steady throughout the year.

Why? Good question. Here are a few answers to help you stay on track with your healthy eating ways.

Swimsuit Season Is No Surprise
Have too much to do each day and not enough time to figure out when you should start your swimsuit exercise and diet regimen? Then why not stay in swimsuit shape all year long? That way, if you just happen to take a trip to the tropics in mid-February, you will get to have to wear your most flattering swimsuit instead of that unappealing sweat suit you've had since high school.
Consistency Does the Body Good
Imagine dropping dirty oil into your car's engine for a few months every year. Even with six or eight months of feeding your car the best oil available, the dirty old oil will gradually wear your car out. The same is true for your body. In order to get the most from your body, you need to maintain a healthy weight all year long, throughout every season. It may not be easy to lay off those fattening comfort foods during the cold winter months, but your body will thank you.

Energy Up
When you wake up and the weather is dreadful, it can be difficult to get out of bed and get moving. Gain some extra pounds during the cold months, and it will be even harder. That's because it takes more energy to move your heavy frame than your lighter, slimmer frame. Help make it easier to get out and about by feeding yourself healthy calories that provide energy to get through the day. Leave the extra, unnecessary calories alone - unless you're looking for a way to have less energy.

Farewell, Seasonal SADness
Each year, folks around the globe suffer from seasonal affective disorder (SAD) during the darker, colder months. With SAD, you experience light symptoms of depression that make you feel tired for no reason. Eat the right foods and maintain a healthy weight, however, and you will have increased energy and a better outlook on life, making it possible to fend off SAD. In the event you do experience a bout with SAD, your healthy weight can cause the episode to pass faster.

Guilt, Be Gone!
If you've ever let your weight go up and down, you know what happens when it's on the up and up: guilt! With year-round weight management, that self-loathing goes bye-bye. In its place is a confidence you've never experienced. And while others are wondering how you're saying no to a second piece of pie, you're content knowing the benefits of staying healthy 365 days a year.

Make It Happen
Want to keep your body in tiptop shape every day of the year? Then you're going to have to make some changes to how you operate. Try the following tips to maintain a healthy weight from now until this time next year:

get rid of fattening foods that are hard to resist
tell your loved ones what you're doing and encourage them to get onboard
make your own food as often as possible
adopt an exercise routine that you can maintain
don't get upset when you eat more than you should, but use it as a learning experience to avoid doing so next time

Fitness Together Temecula personal training

Post a reply

October 30th, 2011

Contemplating a Midnight Snack?

posted by edferrell on 10:27 am

Is eating before bed a good or bad idea? You're about to find out.
For years, eating at night was thought to be a factor in weight gain. The idea was that calories are not burned as quickly when you sleep, so the food you eat before bedtime turns into fat. This, however, does not seem to be the case.

In fact, there may be some snacks that are fine to eat in the late evening, but this isn't a free pass because there are plenty of foods to avoid for a good night's rest and optimal health.

Count Your Calories
It is a myth that food eaten at bedtime turns into fat. What determines if you lose or gain weight is the number of calories consumed and burned throughout the day - not the time of day you consume them. A calorie is a calorie no matter what time of day you eat or drink it.

Mindless Snacking
Though eating before bed will not cause you to gain weight, you should still be cautious when it comes to snacking. It is easy to get carried away in the evenings. Whether it be because of boredom, stress, or mindless eating while watching TV or a movie, you are more likely to consume excess, unnecessary high-calorie snacks such as ice cream, chips, and cookies late at night. If you find yourself overdoing nighttime snacking, you'll do well to avoid eating after dinner altogether.

Healthy Options
As long as you remember to count your snack as part of your daily calories, it is fine to eat a healthy snack after dinner. If you find yourself needing that extra bite before bed, a healthy option might be low-fat popcorn, yogurt, fruit, cottage cheese, celery, or carrot sticks.

A good rule of thumb if you're watching your weight is to make sure you consume at least 90 percent of your total calories before 8 p.m., and eat them throughout the day. When your meals are evenly spaced throughout the day, your blood sugar regulates itself, helping you control your calorie cravings.

Other Issues to Consider
Besides watching calories, be mindful of other issues when it comes to eating before bed. Going to bed hungry may keep you awake, but if you eat too much it may be uncomfortable to lie down and difficult to fall asleep. Heartburn is also a concern if you eat too close to bedtime. Heartburn occurs when acid and food from your stomach start to come back up your esophagus, causing a burning sensation in your chest. While any number of foods can cause heartburn, it is often caused by caffeinated drinks and high-fat or spicy foods.

Caffeine, alcohol, and nicotine also have the potential to negatively affect your quality of sleep. Nicotine and caffeine are stimulants, and that's the last thing you need if you need a good night's sleep. If you just have to drink a soda, get ready to stay up late, because it can take up to six hours for caffeine to leave your system. So if you're planning to go to bed at 10 p.m., don't drink coffee or soda any later than 4 p.m. And though alcohol is a sedative that will initially help you fall asleep, it will disrupt your stages of sleep, preventing deep sleep and actually causing you to wake you up in the middle of the night.

So next time you get the munchies at bedtime, remember that it is OK to snack on healthy, low-calorie foods. Just stay away from fatty foods, alcohol, and caffeine.

Don't Believe It?
It's hard to believe that snacking after dinnertime is safe to do. If you can't bring yourself to accept that it's okay to snack late, no problem. Keep your snacking to the daytime hours. Make sure your snacks are healthy, and your body will thank you, no matter what time you eat!

Fitness Together Temecula personal training

Post a reply

October 29th, 2011

Avoid False Weight Loss Information

posted by edferrell on 8:05 pm

What you can do to keep your distance from misleading or false weight-loss information on the Internet.
With the overabundance of information so readily available on the Internet, it is no wonder so many people fall prey to phony weight loss. After all, anyone in the world has the power to create a website advertising their own opinions on the matter. Since a quick Google search on "weight loss advice" yields more than 65 million results, getting quality information can be a daunting task.

How do you know what site to trust? How do you weed through the plethora of advice found at your fingertips? Is the Internet's counsel helpful at all or should you rely solely on your physician? These are good questions to ask as you consider the best plan for your weight loss goal.

Finding the Goods
When determining whether you can trust a website, look for the following:

health information based on valid medical research
a site that identifies its sources of information such as medical journals and medical experts
an "About" or "Contact" page that makes it possible to learn about the organization and allows you to contact them if needed
a copyright at the bottom of the page so you know who is responsible for the information
the date of when the material was last updated, since outdated material may not reflect the latest research on weight loss

Come across a site requesting personal information? You better know what they are planning to do with the information and who they might give it to before handing it over.

When reading a site, seek information that is as objective and unbiased as possible? Does it seem believable and reasonable, or does a site make promises of weight loss that seem unlikely? Are there stories of miraculous weight loss in little time? Then you may need to steer clear. And any time a website's main purpose is to sell you something, keep moving. Websites trying to sell their products or services rarely give a completely objective perspective.

Want a quick way to find accurate information about weight loss? Avoid the .coms. Instead, seek out sites run by medical organizations, government agencies, or nonprofit education institutions. These websites end with .org, .gov, or .edu, and have the highest level of accountability when it comes to providing accurate health information.

Go with the Doc
No online site can replace your physician or another health professional, so be sure to talk to yours about any information you find online before taking action. Even if the information you find is accurate, it may not be appropriate to heed its advice. Your health professional of choice knows your medical history and the current medical advice for your particular weight loss situation and can therefore give you trustworthy and personalized instructions for achieving your goal.

However, since health professionals often don't have time to elaborate beyond a basic plan, the Internet is a helpful tool for finding details related to the doctor's orders. These details could include healthy, low-fat recipes and specific exercise routines to meet your goal. You can also use the abundance of weight loss success stories as ongoing motivation. Or you can become a part of an online support group for weight loss to find the encouragement and advice you need along the way. A third tool available on many sites is a program that allows you to track your weight loss and set goals to work toward your weight goals.

So the next time you're surfing the web for the latest diet plans, check your sources, the first of which should be your own health pro.
Fitness Together Temecula personal training

Post a reply

October 22nd, 2011

Surgical Weight Loss without the Surgery

posted by edferrell on 7:40 pm

Since it was first unleashed on the world, bariatric surgery has seen an incredible surge in popularity. People who once struggled with 100 or more extra pounds finally found a way to lose weight and keep it off for good. Perhaps you know people who have undergone bariatric surgery and have seen their dramatic weight loss. Maybe you need to shed some extra pounds as well but you don't qualify for the surgery or are hesitant to have such a drastic, life-changing operation.

The good news is that you don't necessarily need surgery to have surgery success. You do, however, have to eat as if you had the surgery. How exactly can you do that? You're about to find out. So keep reading, give it a try, and see if you have the results you want.

Smaller Stomach, Less Food
In bariatric surgery, the size of the patient's stomach is reduced. A normal stomach can hold about one quart of food. Following bariatric surgery, it can only hold about 2 tablespoons or one ounce at max capacity. However, if pushed to its limit over and over, the stomach will gradually stretch over time to hold up to one cup or four to eight ounces. So following surgery, the stomach is shrunk by 75 percent, and the amount of food needed to feel satisfied is reduced by the same amount.
Tips to Cut Your Caloric Intake
The advantage of weight loss surgery is a smaller stomach. With a smaller stomach, the stomach tells your brain it's full faster than with a normal stomach.

But if you've not undergone bariatric surgery, how do you trick your brain into thinking it's full so you'll eat less? With the following tips:

Give yourself smaller portions at each meal and only eat until you feel satisfied. Believe it or not, typical restaurant-sized portions are not normal and are in excess.
Don't stuff yourself.
Eat slower. Doing this will cause you to feel fuller sooner.
Use a smaller plate so less food can fit on the plate. Filling a smaller plate gives you the impression that you're eating just as much as usual, without actually eating as much as usual.
Don't feel guilty about leaving leftovers on your plate. Though your parents may have forced you to clear your plate when you were young, it should no longer be your habit.
Eat smaller portions more often. Instead of filling up on three large meals a day, eat small, healthy meals more often throughout the day to keep from feeling hungry.
Brush your teeth after meals. This will send a signal to your brain that eating is over.
Drink more water. It fills you up. Also, drink a glass of water before meals.
Reduce your intake of carbohydrates and starchy foods such as bread, pasta, cereal, rice, and potatoes. While these foods are important in your diet and give you energy, they won't keep you feeling full for long. Instead, fill up with protein-rich foods such as eggs, dairy, meat, beans, and nuts, as well as fiber-rich foods such as fruits and vegetables.

More Than Shedding Pounds
While eating less is helpful for losing weight, it will also improve your overall health and help you live longer. According to research, calorie restriction can reduce your risks for many common diseases, including cancer, diabetes, and heart disease. On top of this, cutting calories may help you live longer. Sound good? Then start cutting the calories and eating like you just had bariatric surgery!

Fitness Together Temecula personal training

Post a reply

October 9th, 2011

Alcohol and Weight Loss

posted by edferrell on 9:07 pm

Turn your calorie-filled mixed drinks into something on the light side.
If you're trying to lose weight or are just trying to maintain a healthy weight, you already know that desserts, fast food, and other high-calorie foods should be avoided. But while you may worry about what food you eat, don't forget that many drinks, including mixed alcoholic beverages, contain a high amount of calories.

So if you're looking forward to enjoying a cocktail on your next night out, you'll need to be careful about how many calories you swallow with your mixed drinks. The good news is that low-calorie mixed drinks are available.

Best Bet
So what are the low-calorie options when it comes to mixed drinks? First of all, choose cocktails mixed with club soda, fruit or vegetable juices, water, coffee, tea, sugar-free syrups, or artificial sweeteners. Avoid drinks with high liquor content - especially sweet liquors, since an ounce of the sweet stuff contains as many as 125 calories. Cocktails mixed with more than one liquor are also bad news. Don't believe it?

Consider this. The Long Island iced tea cocktail is made with several mixers and contains 780 calories per drink. In case you've forgotten, you probably need less than 2,000 calories per day. Drink one Long Island iced tea, and you've killed almost half of your daily calorie allotment for the day. And if you're really keeping score, a McDonald's Big Mac has a meager 540 calories by comparison! Seeking a better option? Go with a Bloody Mary, a Manhattan, or a highball, any of which contains around 150 calories per serving. Or try a flavored liquor on the rocks. These contain the added flavors you enjoy without the calories of added sweeteners.

More Than Just Calories
Unfortunately, when it comes to alcohol, it's not just the calories you have to consider. When you drink alcohol, it reaches your liver and is changed to acetate, a molecule that protects you from alcohol poisoning. Wonderful as this is, your body burns acetate before it burns fat. So every sip you take of alcohol causes your metabolism to stop burning fat and start burning acetate. How much can your metabolism slow down when you're drinking? Up to 73 percent. As you may suspect, this can dramatically increase the amount of fat in your body.

Besides the number of calories in mixed drinks, it is also important to remember that cocktails, like any alcoholic beverage, will lower your inhibitions, causing you to drink or eat more. In the end, these high-calorie drinks can put you in a mood for equally high-calorie foods.

Big, Fat Numbers
Not interested in turning your fattening and favorite alcoholic drink into something a little bit lighter? Then you can prepare to deal with a lot of extra calories. How many? Look below to see how many calories are in some of your favorite drinks.

Bloody Mary (5 ounces): 118
Chocolate Martini: (2 ounces each of vodka, chocolate liqueur, and cream; 1/2 ounces crème de cacao and chocolate syrup): 438
Cosmopolitan (4 ounces): 200
Eggnog with Rum (8 ounces): 370
Gin and Tonic (7 ounces): 200
Green Apple Martini (1 ounce each of vodka, sour apple, and apple juice): 148
Hot Buttered Rum (8 ounces): 292
Hot Chocolate with Peppermint Schnapps (8 ounces): 380
Long Island Iced Tea (8 ounces): 780
Mai Tai (6 ounces) (1.5 ounces rum, 1/2 ounces cream de along, 1/2 ounces triple sec, sour mix, pineapple juice): 350
Margarita (8 ounces): 280
Martini (2.5 ounces): 160
Mimosa (4 ounces): 75
Mojito (8 ounces): 214
Mulled Wine (5 ounces): 200
Pina Colada (6 ounces): 378
Rum and Cola (8 ounces): 185
Screwdriver (8 ounces): 190
Skinny Girl Margarita (4 ounces): 100
Spiced Cider with Rum (8 ounces): 150
Vodka and Tonic (8 ounces): 200
White Russian (2 ounces vodka, 1.5 ounces coffee liqueur, and 1.5 ounces cream): 425

Fitness Together Temecula personal training

Post a reply

October 8th, 2011

Not Enough Time for Exercise?

posted by edferrell on 3:03 pm

You know exercise is vital to your health and well-being, and you've tried to fit it in. So why is it so difficult to make regular exercise a priority in your schedule? It probably has something to do with life. From work to kids to meals to errands to chores to sleep, fitting in anything else is virtually impossible.

But no matter how busy your life may be, you can find time to add more activity - if you're willing. Though a minimum of 30-minute increments of exercise are recommended, as little as 10 minutes can still make a difference. Squeeze in 10 minutes a day every day, and you'll rack up 300 minutes or five hours a month. How do you do it?

Fitting in Fitness at Home
Vacuuming, mopping, and scrubbing the bathroom. Like it or not, you probably spend time each week doing household chores. What great ways to be active! Instead of getting it over with as soon as possible, turn on your favorite dance tunes and work at a pace fast enough to get your heart rate up. Even while folding the laundry or making dinner you can stand on your tiptoes or do squats. And don't forget outdoor chores such as mowing the lawn, raking leaves, and gardening. These are excellent ways to burn extra calories all while doing normal activities around the house.

Lunch Break = Exercise Break
Tired of staring at the computer screen all day or dealing with cranky clients? Take a quick walk outside during lunch or other break times. If you'd like company, find a coworker to join you. Even better, if there is a gym near your workplace, use lunchtime to get in a quick workout. You'll return to work feeling energized to finish the day, unlike your coworkers who are ready to go to sleep.

Parking Lots and Elevators
Do you find yourself circling the parking lot to find the closest spot or standing in line waiting for a slow elevator? Turn these moments into exercise opportunities. Why not take the farthest parking spot and walking the distance to the door? You may actually end up saving time by walking instead of searching for a closer space. It's also a good idea to skip the elevator and use the stairs. You'll burn a few calories and don't have to worry about someone sneezing on you on the way up.

Get off the Couch
After a long day at work, relaxing on the couch and watching television or talking on the phone catching up with a friend is rather appealing. While it's fine to rest after a busy day, don't forget to take advantage of these exercise opportunities. Grab a couple canned goods out of the cabinet to use as hand weights. Sit on a stationary bike and pedal away while you watch your favorite sitcom or talk on the phone. Get on the floor and do some leg lifts, push-ups, sit- ups, stretches, or yoga positions. Also, get rid of the remote control. It'll force you to get off the couch to change the channel or better yet - it will make you want to turn off the television and get active.

Include the Kids
If you have children, you may find your time divided between taking care of kids and taking care of yourself. Why not do both at the same time? Involve your whole family in exercise. Get out and take a walk or ride bikes together after dinner. Instead of a family movie night, plan a trip to the zoo or go hiking in the mountains. Play a game of kickball or soccer together at a park. If possible, walk with your kids to school in the morning. Another fun activity is to take a fitness class along with your children. You may even want to join in their karate or tennis classes. Many gyms now offer "mommy and me" swim or exercise classes for mothers with new babies, so take advantage of them.

Be Social
The final way to add activity into your busy schedule is to include exercise in your social life. Join a dance club with a friend sign up for a softball team through the local recreation department. Not only is being part of a team a great way to stay committed and motivated to exercise, it is also a great way to have fun with friends.
Fitness Together Temecula personal training

Post a reply

October 2nd, 2011

Why You Need a Personal Trainer

posted by edferrell on 1:57 pm

You've been in the gym for days, weeks, months, or years, and for some reason, you've never sought the assistance of a certified personal trainer. Now you're wondering if you've made a mistake. Should you have enlisted the help of a pro a long time ago? Maybe.

Here are a few reasons to get a personal trainer on your side.

You Want to Get Fit (Safely)
Anybody can walk into a gym and start slinging weights around or sprinting on a treadmill. However, doing any kind of exercise without having someone to tell you if you're doing it properly or not can put you at risk for all sorts of injuries. On top of the potential for getting hurt, using improper form also reduces your likelihood of getting the full benefit of the exercise you're performing.

Instead of letting your poor form keep you from getting healthier, get a personal trainer. He or she will know the ins and outs of good form and will correct you when a hand, foot, arm, leg, or your torso isn't in the right place. Eventually, having this professional by your side will instill good form that you can maintain even when you're worn out at the end of a workout.

You Need Motivation
Getting to the gym isn't always as easy as you wish it would be. After all, you've got a busy enough life without having to squeeze exercise in there. Hence why it's a good idea to have a friend or family member join you for exercise. That way, when one of you isn't up to hitting the gym, the other will be there to make sure you both workout that day.

But what if your exercise partner could be someone with specialized training in exercise? And what if this exercise partner helped you keep track of your progress, so you could use small improvements to keep yourself motivated? That's the power of a professional personal trainer.

You've Been at It a While
If you've been hitting the gym hard and heavy for a while but have stopped seeing improvements, making a few tweaks to your routine can reap big dividends. The problem is that it's not always easy to figure out what tweaks you should make. Enter stage left: your personal trainer.

With years of studying, training, and experience, a professional personal trainer should be able to watch your workout and figure out where you can make changes. A good trainer can also monitor the changes made in your exercise routine to make sure they're having the desired result. Over time, your personal trainer will offer even more suggestions to ensure your routine never causes your good health to become stagnant.

You Realize Exercise Isn't Enough
While a personal trainer's main focus is exercise, a true professional trainer realizes that good health depends on more than just working out. When seeking a personal trainer who fits your needs, look for one who also understands that your diet affects your performance in the gym and overall good health. This way, you can get eating tips before, during, and after your exercise routine to make sure you are living a lifestyle that complements what you're doing in the gym a few times each week.

By having a fuller view of what it means to obtain and maintain good health, you're more likely to get and stay healthy for the long run. So you'll not only look better than you ever have. You'll also feel better as well!

Qualifications, Please.
When choosing a professional personal trainer to assist in your goals, consider his or her qualifications. Each country has different certifying agencies that require personal trainers to undergo rigorous training to acquire. If a trainer doesn't have such certification, keep looking.
Fitness Together Temecula personal training

Post a reply

September 25th, 2011

Good Carbs vs. Bad Carbs

posted by edferrell on 12:02 pm

You're bombarded with information about carbohydrates. You may have even been frightened of them at one point - or maybe you are right now. However, not all carbs do the same thing. Actually, some carbs are good for you and necessary to keep your body going strong. Where do refined carbohydrates fall on the health scale? You're about to find out.

Not the Best
To get a refined carbohydrate, start with a food contains carbs. Then, everything else in the food is taken away, leaving only the refined carbohydrate, which is either a starch or a sugar.

When eaten, refined carbohydrates give your body a quick boost in glucose (sugar), which can be helpful right before you get started in some sort of athletic endeavor, such as a sprint or a soccer game. However, eating refined carbohydrates on a regular basis, regardless of what you're doing afterward, can leave you with a rather useless store of excess carbs.

See Them Now
To avoid eating too many refined carbohydrates, you should know what they look like and where they're most often found. Thankfully, they're rather easy to see, so you can avoid them with ease. Most often, refined carbs are white on their own, but they can hide inside various foods without being recognized.

The following are a few common foods that contain refined carbohydrates:

white bread
white rice
foods ending with the word "starch"
foods that use puffy or shredded grains

What to Choose Instead
Since refined carbohydrates aren't doing your body much good, you ought to do your best to go for foods with the other kind of carbohydrates. Whether you call them good carbs or all-natural carbs doesn't matter. What matters is what these carbohydrates still have that has been stripped from refined carbs.

One of the items that gets stripped from carbohydrates during the refining process is fiber. Since fiber is helpful in your goal of good health; avoiding diseases such as heart disease, cancer, diabetes, and kidney stones; and obtaining and maintaining a healthy weight, you don't want to spend much time eating foods that have gone through a fiber-stealing process. Instead of going with fiber-stripped carbohydrates, choose foods that contain fiber-rich carbs. Good choices include fruits, vegetables, beans, and whole grains.

Your Need for Carbohydrates
Still not convinced that you need carbohydrates in your diet? Has the popular no-carb diet craze messed with your head so much that you continue to fear this necessary part of your daily regimen? Then there's something you should know.

While you don't want to fill up on refined carbohydrates (as you already know), you do want to eat plenty of good carbohydrates. In fact, otherwise healthy adults ought to use as much as 65 percent of their daily intake of calories to consume carbs. That means that every other bite you eat should contain healthy carbohydrates for optimal health. So what are you waiting for? Wave goodbye to those white, worn out refined carbohydrates, and open your arms and your mouth to health-boosting whole grains, fruits, and vegetables!

Why No-Carb Diet Works
If you've ever gotten into a diet that cuts you off from all carbohydrates, you probably lost some weight. If you're supposed to need carbs, why did you have such great weight loss success when you cut them from your diet? There are three reasons.

The first is that cutting carbohydrates from your diet often results in a loss of water weight, as not eating carbs may cause you to urinate more frequently and with greater volume.

The second is that any diet that forces you to avoid one sort of food altogether will result in eating fewer calories. While this is a good thing at first, it's healthier to trim calories from all the food groups instead of picking on carbohydrates only.

The third is that diets that trim carbohydrates do not trim protein or fat, which both cause you to feel full faster and longer, reducing your desire to eat.
Fitness Together Temecula personal training

Post a reply

September 24th, 2011

Want to Be Healthier? Eat more berries.

posted by edferrell on 6:12 pm

It seems a new fad diet hits the market every day. Sometimes, these fad diets take the world by storm, as people are anxious to cash in on the promises that such diets make. Eventually, these fad diets go the way of all fads and make room for the next fad to come along and take over the constant dieter's imagination.

But truly health-conscious people realize that good health doesn't come and go like fads. It's a lifestyle that requires vigilance and dedication. If you're beyond fads and are interested in adding another burst of good health to your life, it may be time to add some berries to your meals and snacks.

Why Berries?
Besides being able to fit a dozen of them in your hand for a snack, berries offer an array of health benefits. They're filled with fiber, vitamins (vitamins B, C, and K to name a few), minerals (iodine, manganese, and folate, among others), and everyone's favorite cancer-fighting chemical: antioxidants.

On top of this, each berry you consume during the day has special properties that make it particularly worth your while. For example, cranberries help you ward off urinary tract infections, strawberries lower your blood pressure and increase your good (high-density lipoprotein or HDL) cholesterol, blueberries are considered useful for fighting coughs, and blackberries are great at protecting you against heart disease. Want to get the biggest bang for your berry buck? Don't just eat one type of berry all by itself. Mix up a few types of different berries, and the accumulative result will be substantially greater than eating one type of berry on its own.

Believe it or not, there are more reasons to put berries higher on your priority list. Because not only are they delicious and full of great stuff for your body, but they're also low in calories and add no fat, cholesterol, or sodium to your diet. So by eating plenty of berries, you add nothing but good stuff to your body!

How Berries?
No matter what time of the day or night, there is always an opportunity to add some berries. Want some easy ways to slip your favorite berries into your daily regimen? No problem.

Breakfast: Eating berries first thing in the morning is a great way to give your body a boost for the day. Add berries by tossing some cut-up strawberries or a handful of blueberries on top of pancakes; add blackberries to a cup of vanilla yogurt; or sprinkle some raspberries on top of your favorite cereal. When you're in a time crunch, spread some organic blackberry jam on a piece of toast or drink a glass of cranberry juice.

Lunch: It may seem obvious, but a small bowl of berries goes with just about any food on planet Earth. Mix a few raspberries and blackberries with some blueberries and strawberries, and you'll have a berry-tastic lunch that will make all your other lunches seem dull.

Dinner: You may not think that salads are the most exciting food, but berries can change that. With a few strawberry slivers, your green salad gets some much-needed color and flavor. Feel really creative? Find a recipe for berry-based salsa, make it up as directed, and add it on top of your favorite chicken or fish dish.

Snacks: Between meals and need something to keep your hunger at bay? Leave the candy bars and potato chips on the shelf and go with a couple handfuls of berries instead. Having a hard time finding fresh berries to snack on? Get a frozen bag of your favorite berries and have them ready for a cool treat!
Fitness Together Temecula personal training

Post a reply

September 18th, 2011

Eating on Overtime

posted by edferrell on 8:27 pm

You've worked a long time to get where you are at your job. You've worked even longer to get yourself into healthy eating habits. Suddenly, you're at a pivotal moment when your job has you working over and you're stuck wondering how to avoid falling back into your unhealthy-eating ways.

What can you do to keep your diet and that of your family from suffering because of your late hours?

Plan Ahead
Is working overtime a given for you? Then stop making excuses and start planning ahead of time. Know you're going to stay late at the office or the work site a few days each week? Don't wait until you're working overtime to figure out how you're going to avoid dropping by the fast-food restaurant on the way home. Think about it a night or two ahead of time and do something about it.

What exactly can you do? Do what busy people across the planet do. Cook a week's worth of meals on your off days and toss the food in the freezer. That way, when you're pressed for time, all you have to do is toss dinner in the oven for a few minutes, and you're good to go. If you aren't motivated to cook a week's worth of meals at once, cook extra food every time you cook and eat on it for two or three nights. You'll get tired of eating spaghetti after two nights, but eating leftovers will save you an incredible amount of time and prevent you from making poor food choices.

Snack Healthily
Dinnertime should be a sacred time during which you sit down with the entire family to be together and discuss the day's happenings. While the meal itself is sacred, don't hold the time as such. Instead, have a little flex with your mealtime.

Have to stay at the office for another hour? Don't fret. Just grab a handful of carrot sticks or a dozen fresh blueberries to help you fight the temptation to grab a greasy pizza on the way home. And before you walk into your last meeting of the day, call your family and remind them that they can find healthy snacks in the kitchen cabinet. This way, they'll have a small and healthy snack instead of filling up on snack cakes and pudding cups.

Spread the Love
Want a great way to get out of spending an hour cooking when you get home after a grueling day at work? Show your family around the kitchen. Even youngsters can lend a hand in the cooking effort, and every minute you have someone helping in the kitchen is another minute saved, which puts you another minute closer to eating time.

Don't have a spouse or kids? Beg your roommate to help as you try to maintain a healthy diet despite a hectic work schedule. Living on your own? Then you may just need to cook all your weekly meals at one time after all. Or you may want to hunt down a business that specializes in cooking healthy meals and will deliver the meals to your home or even your workplace. That way, even if you're stuck working until the wee hours of the morning, you can enjoy a healthy and filling dinner.

When Dinner Is at Work
Sometimes, you've got to work so late that you're not worried about getting home in time for a healthy dinner. You're worried about getting dinner at all. But don't let these situations turn into a fattening take-out meal. Go potluck with your coworkers!

To do this, talk with your coworkers about the idea the day before you're stuck at work for the long haul. Have everyone bring one healthy food item, and have everyone sit down for dinner together. It may not be as nice as being at home, but sharing meal responsibilities with your work family is a surefire way to increase camaraderie, promote healthier lives, and help you get the night's work done in record time.
Fitness Together Temecula personal training

Post a reply

September 11th, 2011

Prevent a Stroke

posted by edferrell on 5:08 pm

Want to live life to the fullest, enjoying your children and grandchildren for years to come?

Then you're going to have to take some steps today to give yourself the greatest possible protection against a life-changing or life-threatening stroke tomorrow and well into the future.

What can you do to arm yourself against one of the leading causes of disability across the globe? You're about to find out.

Put Your Food Where Your Mouth Is
As with most conditions, one of the first places to look for protection against stroke is your mouth. Pay careful attention to what you're putting in it every day, and do your best to make sure you're filling up with as much good stuff as possible.

Wondering what the good stuff is? It's what mama always told you to eat: fresh fruits, vegetables, and whole grains. Get at least eight servings of fruits and vegetables each day, and your likelihood of suffering a stroke drops drastically. At the same time you're ramping up your good food intake, it's a good idea to curb your appetite for salty foods and foods that have saturated fat or hydrogenated fat, as these can actually lead to stroke.

Keep the Bad Stuff Away
Now that you know what you should be eating, there are a couple things you'll need to avoid putting in your mouth that aren't foods. The first is cigarettes. Despite what they may do for your mood, your nerves, or your image, smoking wreaks havoc on your entire body, including the arteries that go through your neck. When these arteries are clogged and damaged, stroke can result.

Second on the chopping block is alcohol. No, you don't have to cut alcohol out of your life altogether. But you do have to be smart about your consumption of it. Drink no more than a couple glasses of alcohol each day, and do your best to avoid high-calorie alcoholic beverages. These may taste good going down, but they don't help your body avoid stroke once they settle into your belly.

Work Out Often
So you're eating the right foods, you've stopped smoking, and you're drinking more responsibly. However, there's still something else you should be doing every day to help your body fight against a potential stroke. You've got to get out from behind your computer desk, step away from your kitchen table, get up off the couch, and go to your local gym for some rigorous exercise.

Get in at least 30 minutes of exercise five days a week, and you can reduce your risk for stroke by nearly 25 percent. Sound too good to be true? Talk with your physician to see what he or she thinks. Or better yet - get in the gym and start working out more regularly with more intensity and preferably with a personal trainer . The way you'll feel after a few good workouts should be enough to convince you that your routine is indeed leading to the greatest level of stroke protection you've ever enjoyed.

What You'll See
Recognizing stroke is key to a full recovery. Someone who is in the midst of a stroke will experience the sudden onset of the following:

difficulty speaking
severe headache with no known cause
confusion or difficulty understanding speech
changes in vision
loss of movement, tingling, weakness, or numbness in the face, arm, or leg - especially on only one side of the body
problems walking or maintaining balance

If any of these symptoms exist, don't waste time sitting around. Get to the hospital immediately. There is a short window of time following a stroke that allows the sufferer to sidestep many long-term consequences, but you've got to move fast.
Fitness Together Temecula personal training

Post a reply

September 10th, 2011

Battling Post-Workout Soreness

posted by edferrell on 8:14 pm

Working out and muscle soreness go together like peanut butter and jelly. Experiencing a bit of pain following a good workout is practically inevitable, and while you may want to skip the gym to get over the pain, there are better ways to overcome your soreness.

Stretch It Out
For many people, the idea of stretching is old fashioned, doing nothing but cutting back on the amount of time spent actually exercising. However, if you want to beat soreness and avoid greater injury, stretching is a must. The best way to incorporate stretching into your exercise regimen is to do some light exercise first and then stretch out the muscles you will use during your routine.

But don't only stretch before you workout. You'll also want to stretch after a workout. Doing this will allow you to reap the benefits of reduced soreness, reduced risk of injury, and increased range of motion.

Apply Warmth, Cold, and Pressure
Another great way to beat muscle soreness is to apply heat and cold. If you find yourself dealing with regular soreness, toss some ice in a plastic bag and place the bag on the muscles bothering you most. You can also apply a heating pad, which will help bring additional blood to the site of your soreness and therefore bring some relief. Just be sure to not leave the heat or ice on your sore muscles for more than 15 minutes at a time.

When you want an even more enjoyable way to overcome exercise-induced soreness, beg your significant other for a massage or head to the office of a massage therapist. After a good massage, you'll feel better than you have in a long time and be ready to keep on your workout schedule.

Work It Again
Feeling sore can make you want to stay in bed, applying ice and heat and more ice and more heat. However, staying still at home is not going to help you beat your soreness. Actually, this will cause you to suffer soreness after every workout from here to eternity. To beat your muscle soreness, get back out there and get some more exercise. Once you've been exercising for a few minutes and get past your initial discomfort, the aches you felt will be a thing of the past.

For the best protection, you should work out all your various muscles on a regular basis. This way, you can go ahead and let all the muscles in your body grow sore and in the process get more accustomed to working out. In the end, this will result in less post-workout soreness.

Bringing the Pain
Wish you could altogether do away with muscle soreness after working out? Well...you can't. Because what you're dealing with after exercising is natural and inescapable.

The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you're done working out - between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they're used to, causing tiny tears in the muscles being worked out. But have no fear.

These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.

In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don't help you overcome the pain, contact your physician to prevent a more serious injury
Fitness Together Temecula personal training

Post a reply

September 4th, 2011

Exercise and High Blood Pressure

posted by edferrell on 7:21 pm

Tips to keep you safe while exercising with high blood pressure.

Consisting of two numbers, your blood pressure is a measure of how hard your blood pushes against your arteries when your heart is beating (this is the top number, systolic blood pressure) and when it is resting (the bottom number, diastolic blood pressure). Ideally, your blood pressure should not exceed 120/80 while resting. If you live with high blood pressure, you may fear exercise, as lifting weights, running, swimming, and other activities can temporarily raise your blood pressure. However, having high blood pressure isn't a license to stay out of the gym.

Here's what you should know to exercise safely, even if your blood pressure isn't in tip-top shape.

Start Easy
Afraid of pushing yourself too hard too fast? There's nothing wrong with a little caution - especially if you're planning to exercise with a pre-existing condition, such as high blood pressure. Instead of going full force at the gym and then running three miles to get home, start out with a short walk, a light jog, or a gentle workout in the gym.

As you begin to know how your body responds to exercise, you can push yourself a little harder and longer. Just be careful. Unless you take other active steps to keep your blood pressure in check, you could suffer a sudden spike in blood pressure that could be extremely dangerous.

Don't Stress
To get the maximum benefits of exercise, you need to stress your body. However, you should be careful to avoid exercises that create sudden and intense exertion if you have high blood pressure. Some of these exercises include heavy weight lifting, push-ups, pull-ups, and even strenuous yard work.

Already in pretty good shape? Been exercising a while in an effort to improve your high blood pressure? Your body should be prepared to withstand the added stress of more intense exercises. But before launching into these strenuous and demanding exercises, speak with your physician or a personal trainer to ensure your safety.

Make It Routine
If you only go to the gym every once in a while, and work out as hard as you can, you put yourself at risk for dangerous surges in blood pressure. To keep your blood pressure in check and help improve it, you'll need to get to the gym at least three times a week for 30 minutes at a time.

Do you have lots of life to take care of and feel the urge to skip out on your workout here and there? Fight the temptation! With each visit to your local gym, you burn off calories and help your heart beat better. And when your heart is working as it should, your heart requires less effort to push blood throughout your body. Ultimately, this leads to something you'd love to achieve: lowered blood pressure!

Side Order of Healthy
Determined to get your blood pressure under control? If you've dedicated yourself to regular exercise, you've already taken a giant leap toward your good health. But it takes more than just working out. You'll need to make some changes to what you eat on a daily basis.

Enjoy piling salt on your foods every chance you get? You're going to have to put an end to that. Instead of salt-ridden processed meats and French fries, add more fresh fruits and vegetables to your diet. You'll also want to go with water more often than any other beverage, add some fiber to your plate, and if you've got to eat canned fruits, get the ones that are packaged in their own natural juice.
Fitness Together Temecula personal training

Post a reply

August 28th, 2011

The Changing Shape of Good Nutrition

posted by edferrell on 9:46 pm

Remember a few years ago when the tried-and-true food pyramid was modified to be a bit more specific to your needs? Well, the United States Department of Agriculture (USDA) has done it again. This time, they've taken away the beloved pyramid altogether and replaced it with something you're much more likely to find on your table: a plate.

What's with this dietary change in perspective, and how's it affect what you put on your plate?

A Roundabout Way
With the original food pyramid, foods that should be eaten in the largest quantities were placed on the bottom of the pyramid, creating a solid foundation to your diet. Then came the change. Just a few years ago, there was no longer any true foundation to the pyramid. Suddenly, everything looked equal to one another, as the food groups ran up the pyramid side by side. The only obvious difference with the revised pyramid was the sudden appearance of someone climbing the side of the pyramid, which was supposed to represent the need to exercise on a regular basis.

Since a cursory glance at either of the previous pyramids would leave a first-time viewer stumped as to its purpose, the powers that be decided it was time to make something that was more user-friendly. So they axed the pyramid and made room for the plate. Now, instead of wondering exactly how the pyramid was supposed to work out in day-to-day eating, users can peek at the food plate to make sure they have the right portions of the right foods.

Inside the Plate
As soon as you see the USDA's new vision for how you should eat, you're overcome with its simplicity. A colorful plate that you can access at ChooseMyPlate.gov, the plate makes dietary recommendations clear. Half your food should be fresh fruits and vegetables, and the other half should be grains and proteins. According to the USDA's recommendations, you'll want to make at least half of your grains whole grains, but thanks to all the readily available whole-grain food options at the store, this should be no problem.

And don't forget the blue circle sitting at the top right of the plate. You guessed it. You also need to include a little bit of dairy in your daily diet. The secret is to make sure it's low-fat or fat-free. At the same time you're modifying the amount of fruits, vegetables, grains, and proteins you eat every day, you should consider cutting back on sodium and sugary drinks. This will ensure everything on your plate goes toward improving your health.

A Smaller Plate
Though you may have a great understanding of the plate that has taken the pyramid's place, you may still have issues eating too much of a good thing. If you're trying to lose weight or are having to work extra hard to maintain a healthy weight, there are two small steps you can take that will make it easier than ever to eat the right types of foods in the proper quantity.

Ready to cut back your overeating ways? Hang onto your fork and do the following:

Trade in your dinner plate for a salad plate. Look a little too small for your appetite? That's the point! Eat one plateful of food and see if you're full. If you need a little more, only get a little more, and make it fruits or vegetables.
Eat like you have all day to do it. In the hustle and bustle of life, it can be hard to eat slowly. Unfortunately, if you eat too fast, you don't give your brain time to realize your stomach is full. The end result? You overeat. By chewing each bite 25 times, putting your fork down after each bite, and spending time talking during meals, you are more likely to realize when your stomach is comfortably full.

Fitness Together Temecula personal training

Post a reply

August 21st, 2011

Food Fit for a Bride

posted by edferrell on 3:23 pm

With your wedding only a few months or weeks away, you may be scrambling to figure out all the final details. But there's one detail you can't afford to overlook. That detail is you.

What should you do to make sure you're primed and ready for the best day of your life? Eat the right foods, and leave the junk foods for another day. Here are a few ways the right foods will prep you for your vows.

Proper Foods = Proper Fit
Want to make sure you fit perfectly into your dress? To leave everyone staring at your picture-perfect physique during your wedding, you'll have to do be picky when choosing what to put into your body. That means leaving some of your favorite fattening snacks, entrees, and desserts on the table.

Obvious offenders are fried foods and sweets. However, you'll also want to avoid indulging in too many pre-nuptial celebrations that include copious amounts of alcohol. Instead, keep your body well hydrated with plenty of water, and make sure you are particularly careful to consume plenty of fruits and vegetables during this time of your life. Have a hunkering for beef? Not a problem. Just make sure it has as little fat as possible and is grilled, not fried.

Good Foods = Good Skin
If you want to look your best, you're going to have to pay attention to more than just your shape. You'll also have to make your skin look its best. To do this, you'll have to keep a close eye on the foods and drinks you put in your body. Fortunately, doing this is easily done when you're already eating to maintain a healthy weight and physique.

A great start for good skin is milk, cheese, yogurt, and other low-fat dairy products. Full of easily accessible vitamin A, these foods and others with vitamin A are a must for good skin. You'll also want to stock up on foods full of antioxidants. While the antioxidants found in blueberries, strawberries, and blackberries are often touted for their cancer-fighting qualities, those same antioxidants reduce the effect of aging on your skin. So fight off cancer and look better than ever! And to make sure your skin looks its healthiest, down some salmon, flax seed, canola oil, green tea, and foods made with whole wheat.

Health Foods = Happy You
You want your big day to be perfect, and you want to enjoy it completely. This means you can't turn into Bridezilla, and no matter what happens, you've got to be in a good enough mood to let things slide. Just as it's possible to have a great body and great skin via what you eat, food can also help you maintain a positive mood when working toward the wedding and during the big day itself.
What foods can you eat to boost your mood into marital blissfulness? Obviously, the foods already listed would be on the top of the list. Because when you look good, you feel good. And when you know you're doing something to contribute to your good looks, you feel even better. The only problem comes when you feel the need for comfort foods, those “wrong” foods make you feel so good. How can you control your urge to splurge? Make it fast, make it planned, and don't make it a habit. A little bit of chocolate or a single piece of fried chicken now and then won't ruin your good looks, but if you eat enough of it, it can do more than cause you to gain pounds of have skin blemishes. It can ruin your mood, leaving you a big mess on your wedding day.
Fitness Together Temecula personal training

Post a reply

August 14th, 2011

When Diabetes Forces You to Go Sugar Free

posted by edferrell on 3:44 pm

How to cope with this taste-stealing aspect of diabetes and make it a natural part of your life.

When you first heard the news, it was devastating. You'd worked hard to maintain your good health throughout life and thought you were doing pretty well. Then your physician informs you that you have diabetes. As if the confusion of a newly diagnosed medical condition weren't enough, you find out you may have to forego some of your greatest and purest pleasures in life - the candy jar and ice cream parlor.

As hard as it is to picture life without sugar, you can survive without eating too much of it. You can even cut back on your sugar consumption and live a happy life. If going sugar free has you down, keep these thoughts in mind to stay away from the neighborhood bakery.

Sugar Free Is the New Sugar
Unlike the good old days, it is no longer impossible to find something devoid of sugar that is packed with great flavor. On almost every aisle at the grocery store, you can find sugar-free alternatives to your favorite foods - including those to-die-for desserts.

The flavors to some of the treats may take a while to grow accustomed to, but retraining your pallet will give you the upper hand in the sugar-management department. When you can't find a sugar-free choice to appease your need for sweets, try making something at home. Just watch out that you don't accidentally drop sugar cubes into the mix.

Millions Are by Your Side
You're scared and alone, and you're surrounded by people who are eating whatever they want. Or are they? Taking a closer look, you will probably notice a different picture. There's the man in the corner, the young lady at the booth behind you, and the talkative group in the next section over. You may think they're chowing down on sugar-filled treats, but look again.

More than likely a few of them are bypassing sweets to keep their blood sugar under control. They may be admiring the wonderful desserts other folks are enjoying, but they're not partaking. Or if they are, they're regretting their decision. So remember - you're not alone. Diabetes forces nearly 18 million Americans to rethink their sugar-eating ways. (Another 5.7 million aren't aware of their condition.) Being one of them doesn't mean you made a mistake. It just means you have to avoid mistakes in the future.

It's For Your Good Health
While doctors often get pegged as spoilsports, they really aren't. And when your doctor says you need to lay off the sugar, it's because you do. Think you know better than your doctor? Think swallowing a box of bonbons each day isn't going to do you any harm? You're not alone. However, people who choose to go their own way when managing their diabetes face a series of serious complications, ranging from kidney issues to foot ulcers and more.

Though most of the side effects of diabetes are treatable, the treatment can often be tedious and take a very long time. So staying away from sugar isn't a way for your physician to lord control over your diet. It's a way for you to maintain control over your good health and your life - today, tomorrow, and beyond.

It's Not All or Nothing
Okay, you've considered what to remember when you're trying to avoid sugars due to your diabetes. But as you probably know, you don't have to avoid those high-sugar morsels altogether. Every once in a while, it's okay to have a sweet splurge, but they should be limited to a bite or two.

If you're unable to completely avoid sugars, remember the price you'll have to pay. Any time you eat sugars, you'll need to cut out some of the carbohydrates you were planning to eat. Since it is difficult to maintain a healthy, well-balanced diet when you're not getting your normal amount of carbs, you should be very selective in your choice of sugary treats or do what you can to avoid them completely.
Fitness Together Temecula personal training

by apple162 on Aug 20, 2011 at 11:30 am

Excellent information. I come in here and read these when I need encouragement.

Post a reply

August 6th, 2011

Increase Your Endurance

posted by edferrell on 3:39 pm

Tired of running out of steam before the end of the race? It's time to up your endurance.
You've got a triathlon. You're trying to lose a few pounds from your midsection. You want to see how hard and long you can push your body. No matter what your reason for exercising, your body won't get the full benefit of working out if you don't have enough endurance to push a little bit longer and harder today than you could a year ago. But how do you teach your body to do more than it currently will?

By building your endurance. And it all starts with a few tried-and-true steps.

Step 1: Prepare for Discipline
If you want to make gains in your endurance, you can't hit the gym on an inconsistent basis. You'll need to be disciplined in order to give your body opportunity to make advances in its ability to endure. This may mean going from three to four hard workouts a week. Or maybe it means a little bit more time spent at the gym during each workout. Know your body and your schedule well enough to know the most effective way for you to build your endurance, and then stick to it no matter what.

Step 2: Know What Endurance Is
Depending on your level of athleticism and health, endurance may mean something different. After all, if you're already benching 200 pounds 15 times without trouble or running 25 miles without breaking sweat, your idea of improved endurance will be dramatically different than someone who has a hard time curling 20 pounds or jogging a mile. If you're already a gym rat, you can increase your endurance by lifting heavier weights and completing your runs at a faster pace. On the other hand, if you're new to this whole exercise thing, your endurance goal may be to push your body for 45 minutes instead of 30.

Step 3: Try Different Methods
Every body is different. As a result, your body will respond to endurance-building exercises in a different way than anyone else's. Hence why you shouldn't give up if your friend's endurance-boosting exercise routine leaves you feeling a little flat. Talk with your personal trainer or other exercise professional to find out some other ways to boost your endurance in the weight room, track, or pool. Don't quit trying out new ways until you find something that works. Then in a few months be prepared to try something different, as your body may grow so accustomed to the new routine that it doesn't give you the endurance improvement it initially yielded.

Step 4: Consider Going Slower
While your endurance goal may be to go faster or lift more weight, reaching that goal may not always come about by lifting heavier weights or running harder every day. Rather, you may need to take some time to slow things down. By pushing yourself to about 80 percent of your abilities, you're able to train for a longer period of time, which may ultimately help you up your endurance. As an added bonus, you're less likely to suffer many of the injuries that occur when you're pushing yourself to give your all on a regular basis.

Step 5: Listen to Your Body
There are a lot of people who can give you tips to improve your endurance. The trick is listening to the one voice that tells you what is working well. That voice? Your body. When you pay close attention to what your body is telling you during and after each workout, you can fine-tune your endurance-building exercise routine to do its job well and consistently. Some of the methods that wind up working for you may be a bit unorthodox, but if it works, go for it!
Fitness Together Temecula personal training

by apple162 on Aug 28, 2011 at 9:33 am

This article is very motivating. Seems I tend to exercise more on sunny days. Can't slow down!

Post a reply

July 23rd, 2011

More Delicious that Juicy Gossip

posted by edferrell on 4:35 pm

A little more information on the juicing phenomenon.
It seems that just about everybody needs some more fruits and vegetables in their diet. If you're one of them, you may find yourself wondering how to possibly cram more foods in your daily regimen without quitting your job to become a professional eater.

Well, if you've been hunting for a fast and furious way to jam a little more natural goodness into your daily diet, juicing may be just what your diet ordered. What's all the juice about?

It's All There.
When you juice your favorite (or least favorite) fruit or vegetable, you leave very little behind. Therefore, every sip of your juice is chockfull of minerals, vitamins, and other nutrients. Since these are some of the main reasons you're trying to add fruits and vegetables to your diet in the first place, juicing gives you a convenient way to get them all without needing any fancy utensils.

Your Body Gets a Break.
The process of breaking down food in order to strip out the vitamins and minerals needed for good health is taxing on your digestive system. When you go with a little juicing, you allow your digestive system to take a break, as the vitamins and minerals are in more readily accessible forms. While your digestive system is relaxing, your body gets to use the energy provided by the juice to do other vital work, such as helping your cells repair themselves.

Juice Will Travel.
If you've ever had to eat on the run, you know how big a hassle it can be. With juice, much of the problem is eliminated. Since you're either drinking it out of a glass or through a straw, getting your fruits and veggies doesn't require as much hand-eye coordination when it's in juice form. And if you live in a big city, you can likely pick up a good serving of juiced veggies or fruits on your way to work. That way, you don't even have to worry about keeping fresh ingredients at home for your concoctions.

Weight Loss May Occur.
Over the years, a number of people have touted juice's weight-loss properties. And while juicing may lend itself to weight loss, the reasons aren't what you may think. When you get hungry or thirsty, what do you eat or drink? If you're like many people, you grab a small bag of chips or a soda to get rid of your hunger or thirst. By going with some fresh-made juice, you give your body everything it needs to keep going strong, without filling it up with unneeded sugars and other items. Hence why juicing helps you shed pounds.

Cleaning the Machine.
Don't live near a juicing establishment or just want to do juicing on your terms in your own home? You should be prepared to reap all the rewards of juicing that have already been stated. On top of these perks, you should know that keeping your juicer clean is not always an easy task. But when you consider the benefits you'll get from juicing (which are plentiful), the cleaning is well worth it.

Detrimental Pasteurizing
Love a little orange juice with your breakfast every morning? You may want to know that it's not doing as much good as a glass of home-squeezed orange juice. What makes the difference? Pasteurization.

During the process of pasteurization, certain bacteria are removed from the juice in order to protect the juice from spoiling while on the store shelf. As great a benefit as this may be, it comes with a cost. Sometimes, the process strips the juice of some of the vitamins and minerals that make drinking juice so important. What should you do to avoid drinking loads of juice that has been stripped of its initial goodness? Grab a juicer and do it yourself.
Fitness Together Temecula personal training

Post a reply

July 16th, 2011

Eat More Cherries!

posted by edferrell on 9:30 pm

There are all kinds of reasons why you should eat more cherries. The most important is your health!
It's nothing new to hear that in order to stay healthy and trim, you need to add more fruits and vegetables to your diet. So it shouldn't be any surprise to hear that cherries are good for you. How good are they? Some consider this sweet and sometimes sour fruit to be one of the healthiest foods that you could possibly eat! They are fat-free; low in calories; packed with vitamins, minerals, antioxidants, melatonin, and other beneficial enzymes; and look great on top of whipped cream.

Ready to learn more about this gorgeous fruit? You've come to the right place.

The Basics
Cherries are in the same fruit family as apricots, peaches, and plums, and come in two varieties. Depending on your taste buds, you will either prefer the wild, sweet cherries that are grown mainly in Michigan and on the east coast or the sour cherries grown in Michigan and the Pacific Northwest. Both are harvested during the summer months and only provide a small window for growth and harvesting. Additionally, both types can be prepared and consumed however you like, whether cooked, raw, canned, dried, or in juice.

When it comes down to what is inside of cherries, you can rest assured that every bite or sip is full of vitamins such as vitamin C, vitamin B, and the mineral potassium. So with a handful of cherries, you give your immune system, heart, and eyes a healthy boost (a few of vitamin C's benefits); promote healthy cell metabolism and cell growth, while helping your body maintain its muscle tone and gorgeous skin (courtesy of vitamin B); and ensure the proper functioning of your kidneys, heart, muscles, nervous and digestive systems (thanks to potassium).

Even More Cherry-Colored Benefits
Just like most fruits, cherries - especially the dark red, tart variety - are full of antioxidants. And in case you've not heard, antioxidants play a key role in your ability to fend off three of your most dreaded foes: heart disease, cancer, and aging. Prefer getting your antioxidants via blueberries? Would you change your mind if you learned that tart cherry juice and dried cherries have more antioxidants than blueberries? Less concerned with long-term benefits and want something to help you right now? You may be interested to learn that 20 tart cherries contain the same amount of pain relief that is found in ibuprofen or aspirin.

It has also been found that the enzymes found in cherries provide a number of perks. They ease the symptoms of arthritis and gout by reducing the amounts of uric acid circulating in the body, and if you drink the juice from Montmorency cherries, your muscles will be given the power to recover faster from strength-training sessions or other strenuous physical exercises.

Sleep and Live Better
Having trouble sleeping? Cherry time! It has been discovered that tart cherries contain a high amount of melatonin. A hormone that is produced naturally by the body, melatonin helps regulate sleep and slows the process of aging. So if you've been having trouble falling asleep or staying asleep, try some cherry juice before bed!

In the event you're still not convinced that cherries are a must have in your diet, here are a couple more cherry-tastic benefits that researchers have discovered. Eat more cherries and you may be able to better manage your diabetes, lower high blood sugar levels, reduce your risk of colon cancer, lower your LDL (bad) cholesterol, and prevent dementia.
Fitness Together Temecula personal training

by apple162 on Aug 19, 2011 at 11:48 pm

Thanks

by apple162 on Aug 30, 2011 at 9:53 am

Yippy!! As of today I've lost 10 pounds in a month and a half! Only 10 more to go!! Now I can fit into that skirt thats been sitting in my closet! When I would crave something sweet I would get a big bag of red cherries at the store instead of a sugary food. Now I even feel healthier too. Thank you again for this article!!

by apple162 on Sep 7, 2011 at 7:15 am

Why does it take weeks to lose 3 pounds and only one evening to gain it back. Why do I let the stress around me effect my eating.

Post a reply

July 10th, 2011

What's That Pain?

posted by edferrell on 8:58 pm

A short look at some of the scariest causes of pain.
No matter what kind of pain you're feeling, getting relief is probably your first priority. But before you can get relief, you've got to figure out what's causing it. Think it's something painfully dangerous?

Read on to find out if your pain is caused by some of the most dangerous and deadly conditions known!

Leg Pain. Does your leg start hurting suddenly for no cause? Is the pain accompanied by a warm feeling in the affected leg? Does it cause your leg to swell and turn red? If so, and if the pain is primarily felt in one leg and not the other, it may be caused by a blood clot in your leg, a condition known as deep vein thrombosis (DVT). In some cases, DVT doesn't just affect the legs. It can occasionally result in a blood clot breaking out of the leg and making its way to the lungs, causing a condition called pulmonary embolism. With DVT, the pain typically grows worse when standing or walking, and treatment ranges from blood-thinning medication to surgical intervention.

Foot Pain. If you've not stubbed your toe and you're feeling pains in your feet, it may be brought on by one of your worst nightmares: diabetes. With diabetes, diabetic neuropathy often sets in. A condition in which the nerves in your body suffer damage, neuropathy may bring about a burning, tingling, or numb feeling in your feet. You may also have severe and sudden pains shoot through your foot. Strangely, the condition is also often accompanied by vomiting, dizziness, diarrhea, urinary problems, and constipation. Additionally, diabetic neuropathy can affect other extremities, such as the hands.

Headaches. As any migraine sufferer can tell you, all headaches are not created equal. Some of them are signs of something much more dangerous than just a headache or a little bit of stress. A headache that brings about confusion, vision problems, and eyelid drooping may be reason to get to the nearest emergency department - especially if it's the worst headache you've ever experienced. Because it may not be a run-of-the-mill headache. It may be brought about by a blood vessel rupturing and bleeding in your brain.

Chest Pain. In case you've not heard, feelings of tightness, pain, fullness, pressure, or squeezing in the chest may be an indicator that you're suffering a heart attack. Other symptoms to look out for include feeling lightheaded and fatigued, vomiting, sweating, and experiencing pain in other areas of the body. Even if it's not a heart attack, chest pain may indicate lung disease, panic attacks, or gastrointestinal reflux disease (GERD) - none of which are pleasant to live with.

Stomach Pain. Doubling over in pain on a regular basis isn't normal. Unless you get food poisoning on a regular basis or have excessive gas, your stomach pain may indicate something more serious. From gall bladder disease and stomach ulcers to endometriosis and appendicitis, severe stomach pains can be a sign of all sorts of undesired conditions. Getting the pain checked out early on and getting appropriate treatment may be the only thing that prevents your condition from growing worse.

More Likely Causes
Don't think your pain is caused by a blood clot or heart disease? You're probably right. However, you still need to figure out what is causing it in order to get relief.

Some of the more common (and less frightening) causes of pain include the following:

stress
improperly fitting clothing (shoes, pants, neckties, etc.)
rotten or improperly cooked food
injury
muscle strains and sprains

Fitness Together Temecula personal training

Post a reply

July 3rd, 2011

Keeping Your Hot-Weather Workouts Safe

posted by edferrell on 5:49 pm

How to handle working out in the great outdoors when the temperature is high.
As the temperature outside begins to rise, so does your desire to get out of the gym and do a little exercising on the outside. But if you're not careful, you could wind up suffering all sorts of heat-related health issues.

So what do you need to watch out for when exercising outside in the heat, and what can you do to avoid these issues? Read on to find out.

Potential Problems
A hard workout in the heat is filled with potential dangers. The most likely to occur is dehydration. While headache and exhaustion may seem harmless dangers to suffer, severe dehydration can have more serious consequences. You may become dizzy and be unable to maintain your balance, which puts you at risk for all sorts of injury.

But dehydration isn't the only danger of hot-weather working out. You can wind up with heat exhaustion or heat stroke. With heat exhaustion, you feel weak, suffer muscle cramps, and your internal temperature rises. When your body temperature rises above 104 degrees Fahrenheit, or your body can't produce any more sweat, or you lose consciousness, it's probably a heat stroke. Since heat strokes are responsible for hundreds of deaths each year, you don't want to push your body to this point. Fortunately, avoiding heat stroke and other heat-induced issues isn't too difficult if you're careful.

Keeping Cool
Plan to do some outdoor exercising in the midst of the summer? Then you'll need to take some steps to keep your body from getting too hot for its own good. The most obvious way to avoid heated health issues is to stay hydrated. But what kind of hydration is best in the simmering heat of mid-summer? Nearly any kind of fluid will help, but stay away from alcohol. Instead, go for the most plentiful drink on planet Earth: water. For extreme conditions or in the event you'll be pushing yourself for more than 30 minutes in an extremely hot environment, go with a sports drink that provides electrolytes you lose during your workout.

You can also avoid overheating by working out when the sun is not directly overhead. This means exercising either in the early hours of the morning or after the sun has started going down in the evening. Additionally, you can keep your body from suffering heat-related problems by wearing loose-fitting clothes that absorb your sweat. As a final tip, your outdoor routine should be called off for the day if you feel any symptoms of a heat stroke or heat exhaustion coming on. In the event you begin feeling weak, tired, or have other heat-related symptoms, get inside and drink up. Doing this can help you prevent your minor symptoms from turning into something major.

Feel the Burn
It's normal to feel some burn in your muscles after a hard workout. In fact, if you never feel any burn, you may not be pushing yourself hard enough during your exercise routine. However, you never want to feel sunburn before, during, or after you get done working out.

How can you avoid suffering burns on your skin during your summertime outdoor exercise? Remember these tips to avoid sunburn while exercising outdoors or simply enjoying a beautiful day outside.

Wear Sunscreen. It may seem like a hassle to apply sunscreen every day, but it is your best line of defense against sunburn. Give your entire body a nice even coat and reapply every couple hours. Even if the sunscreen is labeled as being waterproof, its protecting ability gradually fades as you're outside.

Cover Up. Of course, you shouldn't wear long-sleeve shirts and pants while exercising, but you should wear a hat and sunglasses. They may seem like small accessories, but they provide massive coverage from sunburn.

Time It Right. The sun is at its most dangerous from 10 a.m. to 4 p.m. Give your skin the upper hand against sunburn by avoiding outdoor exercises during these hours.
Fitness Together Temecula personal training

Post a reply

July 2nd, 2011

How to Avoid Pulling a Hammy

posted by edferrell on 5:04 pm

Steps you can take today to protect your hamstrings tomorrow.
Located on the back of your thighs, your hamstrings are a group of muscles that are key to your ability to take off running from a standstill. They also make it possible for you to perform the less strenuous task of walking.

If you're not careful, you can pull a hamstring muscle, which can cause significant pain and reduced quality of life. From sudden pain in the back of your thigh to bruising or muscle weakness in the hamstring to an inability to bear weight on the affected leg, an injured hamstring should not be taken lightly.

So what can you do to offer maximum protection to your hamstrings?

Strengthen Your Hammies
Want to keep your hamstrings from injury? The first step is to make them stronger. There are a lot of great exercises that can help you do this, and one of the simplest is to lie on your back on the ground. While bending your right leg and holding it with both hands behind the knee, allow your left leg to extend out completely on the floor. Slowly straighten your right leg until it is pointed directly overhead. Hold the position for a moment and return to the starting position. Repeat 15 times and then switch legs for another set.

Stretch Them Out
In addition to having strong hamstrings, you should make sure they're ready for exercise when you're about to hit the court or field. Hamstring stretches are some of the most common stretches people do, so you probably already have a few of them up your sleeve. Good choices include touching your toes while standing up (bend at the knees if needed) or sitting down on the ground with one leg extended and bending over your legs to touch your toes. Another good hamstring stretch is placing one foot on a step and flexing your foot upward, while leaning your body forward.

Pay Attention
Not a world-class athlete? Then you shouldn't push your body like one. To avoid hamstring injuries that often occur, know your body's limits and don't push it to the point of pain. Feel yourself getting tired and a little bit sloppy? Call it a day and get some rest. Otherwise, your likelihood of hamstring injury increases substantially. You should also know yourself well enough to be cautious when trying out new activities or exercises. As hamstring injuries frequently occur while skiing, kicking, dancing, running, jumping, and lifting weights, be particularly careful when trying these activities for the first time - or for the first time in a while.

Bigger Risk.
Everyone runs the risk of a pulled hamstring now and then. But some folks are more likely than others to suffer a hamstring injury. If you're not very flexible, play sports, or have had a hamstring injury in the past, you're more likely than others to suffer a future hamstring injury.

Take Action
Feel a little pain in your hamstrings? Unless you want a minor muscle strain to turn into a torn muscle, you'll want to get off your feet and onto the at-home treatment of choice: RICE. With RICE, you start off by resting (R) the injured body part. Since it's difficult to walk without using both legs, you may need to spend a little time off your feet. The next step is to use ice (I) to reduce swelling that may occur when you injure your hamstring. Following 20 or 30 minutes of ice, compress (C) the injured hamstring. If this is not effective in alleviating pain, skip the compression and go ahead and elevate (E) the injured leg. This keeps your injured hamstring from getting too much blood flow and increasing inflammation. It also helps you rest, which is the first step of RICE.
Fitness Together Temecula personal training

Post a reply

June 28th, 2011

More Tomatoes, Please

posted by edferrell on 7:54 am

Why you should include more tomatoes in your diet and how to make it happen.
The correct pronunciation has been a matter of debate for years. But no matter how you pronounce tomato, one thing is for sure. You could use a few more of them in your diet. Not buying it? Keep reading to find out what this little red delight has to offer your body and how you can ensure there is plenty of it in your diet to result in optimal health.

Red and Full Of...
Tomatoes aren't just pretty to look at. They're also jam packed with more vitamins and minerals than you may think. What can you expect to get out of the next tomato you chomp down on? First, you'll get an amazing amount of antioxidants. These antioxidants - which come in the form of beta-carotene, vitamin C, vitamin A, lycopene, and lutein - help prevent renegade cells from causing damage that can eventually lead to cancers of all sorts.

As if fighting cancer weren't reason enough to toss a few tomatoes in your lunch box, tomatoes also have plenty of potassium, which helps your body get rid of unwanted waste. Then there's calcium, magnesium, phosphorus, and a little bit of some other vitamins and minerals. Couple your tomatoes with olive oil or avocadoes, and you multiply their effectiveness, as these groupings enable your body to absorb more of the good stuff in tomatoes.

Get Your Fill By...
Sold on your need for more tomatoes? Slipping them into your diet is a fairly easy task. All you have to do is think ahead of time and eat. Or you can just eat!

Straight: Want the quickest way to enjoy a tomato and its health benefits? Grab one off the vine, wash it off, and enjoy. No matter if you go with a handful of small tomatoes or an apple-sized tomato, eating tomatoes as presented by nature is a great way to pick up some vitamins and minerals in no time. If you have a bit more time and prefer to mix tomatoes with other flavors, you have quite a few options there as well. Slice it up and put it on your ham or turkey sandwich or chop it into small pieces to be included in a salad. Just don't add so much fattening dressing or mayonnaise that you negate some of the tomato's benefits.

Saucy: Prefer your tomato to be a little more disguised? Get your tomato in the sauce form. You can then add it to your spaghetti noodles or toss it on top of a pizza. Of course, if you'd like to take the night off, you can get plenty of tomato sauce at a local restaurant. And while you may think this is a cheap and lesser way to enjoy the benefits of tomatoes, take heart! Cooking tomatoes into a paste actually increases the amount of some nutrients in the tomato. So eating them cooked is actually healthier than raw!

Stuff: So you like the texture and flavor of tomatoes, but you would rather them be hidden from site? No problem. Cook up a delicious calzone and stuff it full of ripe tomatoes. This will give your body a burst of benefits that only tomatoes provides, while giving your taste buds a burst of flavor you won't forget any time soon.

It's a Fact!
Despite what your instincts may tell you, tomatoes are actually a fruit. What makes them a fruit instead of a vegetable? The definition of a fruit is a food made of the ripened ovaries of flowering plants. Since tomatoes are just that, they fall neatly and definitively in the fruit family!
Fitness Together Temecula personal training

Post a reply

June 18th, 2011

Your Diet, Minus the Gluten

posted by edferrell on 7:48 pm

Getting stuck with a gluten-free diet doesn't have to be the end of the world.
A seemingly harmless protein, gluten is found in wheat, oats, barley, and rye. Harmless a protein as it may seem, gluten wreaks havoc on the digestive systems of people who are living with celiac disease. If you've been diagnosed with celiac disease, avoiding gluten will prevent the intestinal inflammation and other complications that accompany the disease.

What can you do to pull the gluten out of your diet without going hungry?

Understand the Dangers
Eating even a small amount of gluten can cause substantial side effects if you're living with celiac disease. To avoid all traces of gluten, you'll need to study food and drink labels carefully. Ingredients to be wary of include graham flour, spelt, triticale, farina, durham, barley, kamut, matzo meal, semolina, rye, bulgur, and wheat.

Additionally, you'll want to keep away from many products that aren't labeled as being gluten-free. These include a variety of pastas, salad dressings, soups, beers, crackers, croutons, cakes, cookies, candies, pies, sauces, breads, and processed lunchmeats. If these or any other foods were produced in a factory that processes other foods that contain gluten, beware!

Stock the Cupboard
Now that you know what you can't eat, you may be wondering what is safe to consume when you're on a gluten-free diet. Thankfully, the list is just as impressive. Safe foods that you can enjoy despite problems with gluten include just about anything made with corn (this includes pure corn tortillas, cornmeal, and corn flour), polenta, rice, buckwheat, amaranth, and hominy grits.

If that doesn't get your mouth watering, maybe this will. While you may be allergic to gluten, your body can properly handle some of your favorite foods, including fresh meats, fish, and poultry; the majority of dairy products; wine, ciders, and distilled liquors; potatoes; fruits; and vegetables.

Be Patient
Learning how to follow a gluten-free diet is no easy task. When you first begin your new diet, you may feel that every food under the sun contains some amount of gluten. As a result, you may feel depressed and start to think that avoiding gluten altogether is impossible. But don't give in! With some time and research, you can learn how to live a gluten-free lifestyle and feel full after eating.

Need a little help making it happen? Find others in your area that are dealing with the same issue and put your heads and recipes together! Many communities have celiac support groups, so find one in your area to join. If there is not one nearby, join one online or start one on your own. Once word gets out that you've started a celiac support group, you'll be amazed at how many people in your immediate community are dealing with the same condition.

Beware False Advertisements
In recent years, a number of food companies have decided to jump on the gluten-free bandwagon. Unfortunately, there is no regulatory body that has currently stood up and defined what is required for a food to be labeled as gluten-free. In other words, there is no clear definition of what gluten-free is, which allows manufacturers to say their products are gluten-free when they really aren't.

So what's this mean for you if you're living with celiac disease and can't consume gluten? You have a choice. You can call food manufacturers to find out if their products truly are gluten-free or if they have trace amounts or even unknown amounts of gluten in them. Or you can avoid any type of food that could possibly contain gluten. The latter may seem a stretch, but your body will benefit from the additional fruits and vegetables you'll eat with this diet. And you get to enjoy life, knowing you're not coming in contact with gluten in your foods.
Fitness Together Temecula personal training

by apple162 on Oct 12, 2011 at 8:03 pm

Thank you. I just found out I have to eat gluten-free. This helped a lot!

Post a reply

June 12th, 2011

Operation: Breakfast

posted by edferrell on 1:29 pm

How you can make breakfast one of the day's top priorities.
Breakfast is the most important meal of the day.

You've heard it a million times, and you've said it even more times. But sometimes, getting the most important meal of the day into your routine seems virtually impossible. What can you do to change breakfast from a chore to a priority? Try these tips out and see if it gets a little easier to make breakfast a way of life for you and your family.

Make It Easy
Think you've got to cook up a gourmet feast for breakfast to be beneficial? Think again. One of the biggest deterrents to eating breakfast is fear that it needs to be a big ordeal. Unless you're planning on waking up an hour earlier than usual, breakfast cannot be a big ordeal. Rather, it needs to be a meal that you can get ready with ease. In fact, when push comes to shove, some breakfast - any breakfast - is better than no breakfast.

So instead of worrying all day about whether the breakfast you ate and fed your kids was healthy enough, take heart knowing you at least gave them something to get their day started. Of course, you don't want to chow down on doughnuts and candy bars every morning, but even a doughnut every once in a while will help kick your system into gear after a night of sleep.

Get It on the Go
While it's not always a good idea to eat and run, you may have to make an exception for breakfast. The next time you don't have time to sit down for a bowl of cereal or oatmeal, don't sweat it. Grab something and get moving! Good choices for breakfast on the go include a bagel, cup of yogurt, piece of fruit, or granola bar.

Make it even easier to get breakfast in the morning by setting your food out the night before. Put it right by your front door or beside your keys, and you'll never have to worry about forgetting to eat breakfast again.

Eat It at Your Destination
Ideally, you'll eat breakfast at home or on the way to work and your kids will eat before leaving for school. But as you know, life isn't always ideal. Instead of completely missing out on breakfast on a regular basis, keep breakfast foods at work so you can get a little something to eat when you arrive at work.

In the event your children don't have time to eat breakfast before going to school, send some breakfast foods with them to eat on the bus. Or if your child's school offers breakfast, send money with your child to eat breakfast at school. Typically, school breakfasts must meet certain health regulations, so they should provide a balanced meal to get your child's day started the right way.

Feeding the Picky Ones
If you're a parent, getting your kids to eat breakfast may not be about having enough time to do so. Rather, you may be dealing with a picky eater who simply isn't interested in whatever foods you provide at breakfast time. Thankfully, there are a few things you can do to get your child to eat breakfast every day - even if he or she is picky.

Try the following to get your pickiest to eat in the early morning:

give your children small portions of food that can be eaten even if they claim to not be hungry
set a good example by eating breakfast every day with your children
keep your kitchen full of kid-friendly breakfast foods that don't take much effort to prepare
encourage your children to make their own breakfasts (this is easy with cereal, toast, yogurt, and/or fruit)

In the event you don't have enough time to feed your little ones in the morning, the best solution is to wake up a little earlier. It may pain you to think of such a thing, but the benefits of a healthy breakfast far outweigh any dread you feel over hearing your alarm clock earlier than usual.
Fitness Together Temecula personal training

Post a reply

June 11th, 2011

Summer's Worst Foods

posted by edferrell on 2:05 pm

They may be tempting, but you'll be better off saying "No thanks" to these summertime favorites.
As summer shows up and the temperature rises, your taste buds begin to go crazy. With so many delicious foods available, summer is a verifiable festival for your mouth. But before you gorge yourself on everything the hot months have to offer, take a little time to consider which summertime foods are best left on the shelf or the serving platter.

Which summer foods would you be better off avoiding?

Fatty Meats: While it may be true that tossing meat on the barbecue is a much better alternative than deep-frying it, some meat is best left alone regardless of how it is cooked. If you find yourself in the midst of a fat-laden hamburger cookout, bring your own lean ground beef or turkey to add to the mix. This way, you can have your burger and eat it, too - without shoving extra fat and calories onto your waist.

Chips: While heading out for a day in the sun, few snacks are as portable and tasty as a bag of potato chips. Unfortunately, as easy as they are to transport from one place to the next, potato chips are even easier to eat a lot of. They may be thin and seem innocent enough, but a day of potato chips will put you back in the gym for basic training for swimsuit shape.

Fried Chicken: No matter if you make it yourself using Grandma's famous recipe or pick up a box of it at a restaurant, fried chicken is never a good option - even in the warm summer months when it tastes so good. Do your arteries, your heart, and your belly a favor by picking up a few organic chicken breasts and grilling them instead. Then toss your favorite barbecue sauce on, and enjoy!

Hotdogs: Yes, they look great on the grill, and if you're good you won't lose more than three when transporting them from the grill to your plate, but that doesn't give you a free pass to eat all the hotdogs you want. In fact, you should probably stay clear of any and all products that are hotdog shaped, as they nearly all are jam-packed with high levels of fat, calories, and sodium. And no, you don't need any of those in excess.

Cool Fats: You need something to go along with all those delicious foods that come piping hot off the grill. In steps potato salad, coleslaw, and pasta salad to bring a nice change of temperature and a large amount of fat. Want to enjoy these colder delights with less regret? Use light mayonnaise, use more vegetables in your salads, or try substituting low-fat yogurt for some of the mayonnaise. These changes won't make them fat-free, but they'll make your favorite summer salads a bit healthier.

Frozen Goodies: Every time the ice cream truck circles your neighborhood, you feel the call. It's hard to turn away from the allure of ice cream on a stick, especially when it's being sold out of a van with seductive music blaring out of a speaker mounted on the roof. But be strong. If you simply must delight your sense of taste, go to the ice cream truck and ask for a fruit bar or head to the store and pick up some low-calorie sherbet.

Drink Healthy, Too.
Summer is full of unhealthy choices, including what you have the opportunity to drink. To help your body stay in good health and maintain your summer shape, drink mostly water during the hot months. To give your taste buds something exciting, it's okay to occasionally sip on sweet tea, soda, energy drinks, or those fruity alcoholic beverages. Just don't make it a habit, as they can fill you up with useless sugars and calories.
Fitness Together Temecula personal training

Post a reply

May 28th, 2011

Food For Thought

posted by edferrell on 5:26 pm

It's time to re-examine what you eat.
If you want to get into great shape then you'll be interested to know most of your fitness results (70% to 80%) are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sweetener, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

Sauces (including ketchup)
Yogurt
Energy Bars
Soft Drinks / Fruit Juices
Processed baked goods
Cereals
Crackers
Ice Cream
Salad Dressing
Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Fitness Together Temecula personal training

Post a reply

May 22nd, 2011

Where to Get Your H2O

posted by edferrell on 10:43 am

Water. It's not just in your faucet.

It covers approximately 70 percent of the Earth's surface and makes up about 60 percent of your body weight, helping you maintain a healthy temperature, get rid of waste, and protect your joints. Obviously, getting enough water each day is important to your good health. In fact, if you don't get enough water each day, you put yourself at risk for all sorts of potential problems. When you wind up dehydrated from a lack of water, you can expect to feel tired and unable to perform the daily tasks of living. Go a little longer and hang out in the heat, and you can expect a heat stroke and other more serious conditions.

Thankfully, there are plenty of ways to down some good ol' H2O and ensure your internal system stays up and running. Here are just a few.

Drink Water
This one seems a bit obvious, but drinking water every day is the surest way to get it in your system. Go with a few glasses every day and you'll go a long way toward protecting against dehydration. How much water should you drink? The rules have changed over the years, and there are now a number of schools of thought on the matter. However, if you drink at least 64 ounces (1.9 liters) of water a day, you should be in good shape water-wise.

Down Other Drinks
Though water is the purest and most apparent way to stuff a little H2O in your belly, it's not the only way. Many other drinks you sip on each day have a great amount of water in them. Milk, juices, beer, soda, coffee, and tea all consist largely of water. However, juices can have more sugar than you should add into your daily diet, beers are typically filled to the brim with useless calories, and soda and coffee often contain excess caffeine that could be detrimental to your health. So while it's okay to enjoy each of these drinks on occasion, relying on them to be large contributors to your daily water intake is not a good idea.

Eat Well
On top of drinking your H2O via water and other drinks, a well-balanced diet will give you about one quarter of your daily water intake from the foods you eat. Fresh fruits and vegetables, chicken broth, and other foods all contain a lot of water. Some of them - such as tomatoes, watermelon, and lettuce, consist of as much as 90 percent water. Therefore, eating your fruits and veggies is as important in your quest for avoiding dehydration as downing a few glasses of water each day.

Consider Your Environment
Think everyone should drink the same amount of water every day? Think again. If you live in a particularly hot climate or sweat excessively during exercise, work or play, you'll need to get extra water in your system to prevent problems from arising. How much more depends on your exact locale and volume of sweat being produced. A good rule of thumb is to sip on water throughout the day, not going more than an hour or so without drinking water - especially if you're at increased risk for losing water.

Regardless of your environment, if you're pregnant, are taking diuretic medications, or are dealing with certain dehydrating health conditions, you'll need to up your water intake to protect against dehydration and its complications.

Litmus Test
Wondering if you're getting enough water each day? If your urine is dark yellow or you feel thirsty often throughout the day, you need to drink more water. Otherwise, you're probably drinking enough to keep your body's systems in good working order.
Fitness Together Temecula personal training

Post a reply

May 21st, 2011

Packing For Health

posted by edferrell on 8:20 pm

A few tips for brown bagging your way to improved health.
Lunch. If you work, it's not always easy to make it a healthy affair. And if you aren't careful, you can easily find yourself eating at fast-food joints a few days a week. Instead of doing that, brown bag your lunch. Don't have the time or dedication to make your lunch in advance? Keep a few handy items on hand at your job and you'll eat healthier than ever.

Which foods should you consider packing for your healthier than ever lunches?

Peanut Power
With a heaping helping of peanut butter, you give yourself an equally large helping of protein. Toss some peanut butter on a couple pieces of wheat bread, add some honey, and you're in for a smooth lunch delight that'll power you up for the rest of the day. Use local honey and you'll even bolster your immune system against potential allergens. Prefer something more substantial than honey? Slice up a banana and pile it on. You'll get a nice load of potassium to complement the protein!

Green Goodies
Salad is the new healthy brown-bag alternative. If you think an all-green salad is a bit bland for your taste buds, add some color by chopping up and adding some of your favorite veggies and fruits. Carrots, tomatoes, peppers, strawberries, and tangerines can all add some color, flavor, and nutrition to your salad. Want to give it even more help? Cook up some lean chicken the night before and toss it on when you're ready for a substantial and delicious salad.

Snack Away
Lunch doesn't always have to consist of one large item with a few sides to go along with it. Actually, some of the best lunches contain a handful of smaller items and nothing else. Turn your favorite health snacks into a meal by grabbing a fruit-filled container of yogurt, a sandwich bag of carrot sticks, some cheese and crackers, and a tall glass of water. It'll delight your taste buds, give you lots of variety, and provide your body with plenty of vitamins and minerals you need to keep on keeping on.

Golden Leftovers
Have something healthy and delicious for dinner last night? Don't let the leftovers go to waste in your refrigerator. Pack the food up in an appropriate container and bring it to work. If your leftovers are rather small in size, be sure to pack an apple, orange, or something else to make sure you fill up on healthy foods and can withstand the temptation of the snack machine later in the day.

Wrap It Up
Love sandwiches but growing tired of the same old thing, day after day? Get everything you love about sandwiches in a new package by wrapping it up. Grab some whole-wheat tortillas and toss in some lean lunchmeat, your favorite vegetables, and whatever else suits your fancy. Top it off with a side of applesauce and a bag of nuts, and you've got a brown bag full of delicious, health-improving lunch!

Think Breakfast
Yes, you already had a healthy breakfast before heading off to work, but that doesn't mean you can't enjoy breakfast foods at lunch. Whether you prefer a bowl of cereal with a banana on top and low-fat milk or a bagel with low-fat cream cheese, eating breakfast for lunch is a great and healthy way to fill up without worrying about excessive calories
Fitness Together Temecula personal training

Post a reply

May 15th, 2011

Get More Sleep

posted by edferrell on 9:11 pm

Sound like nothing more than a pipe dream? Wake up and make it a reality
Every morning you make yourself the promise: Tonight, you'll go to bed earlier. You'll get more sleep. You'll feel great in the morning. But it seems to never happen. Even if you do get in bed earlier than usual, you still have a hard time getting all the sleep you need to feel your best in the morning.

Is there any relief in sight? Why, yes there is. All you need to do is make a few tweaks to your routine, and your sleepy mornings will soon be long gone.

Don't Make Excuses
If you're like most people, you find a way to do what you find most important. Whether that's spending time with your family, checking your e-mail for business purposes, or reading a good book. As important as all of these things are, something may have to go if you're going to sleep more.

Before you say you can't do it, think about it. You could probably spend a little less time at work and a little more at home, so you could squeeze in family time during earlier hours. Also, you get very little work done at home, so why not leave work at work and get back to the grindstone when you're at the office? Getting rid of obstacles to good sleep is essential to getting sufficient sleep.

Calm Down
Ever had difficulty falling asleep, no matter how tired you may be? It may be because you don't give your body and your time to calm down. To lend a helping hand, try the following:

write out a to-do list for the next day before getting in bed
avoid caffeine during the last four to eight hours before bedtime
don't eat or drink much during a few hours before going to bed
set a calming routine that puts you in the mood to go to sleep
don't spend time exercising right before you go to bed
make your bedroom dark and quiet when it's time to hit the hay
don't take long naps during the day
never watch television while lying in bed
don't let pets or little people sleep in your bed

Prepare for the Mornings
Before you go into your calming routine, you can make the mornings more peaceful with a few little steps. Do them right and you can even set your alarm clock for a little later than usual. Good ideas no matter what your circumstances include setting out tomorrow's clothing and making your lunch for the next day before going to bed.

If you have children who always want to wake you up, you can take some extra steps for a few more minutes in bed on the weekends. After you put the kids to bed, set out books and toys in the hallway that leads from their room to yours.

This will keep them busy for a bit - especially if you put out items they've not seen in a while. You can also fend off your kids' early-morning food needs by setting out fruit and muffins beside their bedroom door. Put out a blanket and some fun décor, and they'll be thrilled to have a personal picnic waiting for them when they wake up, and you'll be thrilled to be able to stay in bed while they enjoy breakfast.

How Much Is Enough?
Throughout your life, your sleep needs will likely change. On average, healthy adults require between seven and nine hours of sleep each night. This isn't time spent in the bed. It's sleep. So turn off the TV, go through your bedtime routine, and get some shuteye!
Fitness Together Temecula personal training

Post a reply

May 8th, 2011

Exercise - It Does the Brain Good

posted by edferrell on 7:03 pm

Understanding the brain-tastic benefits of exercise.
Your chest gets bigger. Your heart works more efficiently. You feel better and enjoy improved confidence. But working at the gym doesn't just offer benefits to your physique. According to various sources around the globe, physical exercise offers some pretty impressive benefits for what is arguably one of your most important organs: your brain. In fact, some insist that the real benefits of exercise are how it affects your brain's ability to work - not the improved appearance of efficiency of your body.

What can a little exercise do for your noggin? Read on to find out.

Boost Your Brain Energy
Unless you're a superhuman, you've probably had some of those days during which your brain simply doesn't want to work. Did you know you can probably exercise your way out of these brain-dead moments? That's right. By getting the blood pumping in your body, you increase the blood flow in your brain, which helps it function better, ultimately getting your brain back on track to do all the thinking your life requires. Next time you feel your brain slowing down, skip the energy drink and do a few jumping jacks or push-ups.

Jump the Funk
Ever been in a mental funk that keeps getting you down? Next time that happens, ask yourself when you last worked out. More than likely, it's been a while. Get your brain into happy gear and get out of your mental funk by hitting the gym. Otherwise, you'll be waiting for a good attitude to make its way to you. With a hard workout, you can essentially force your body to start producing happy vibes to your brain. So stop moping around and hit the gym. Your brain will appreciate the good vibes you send its way, and your overall demeanor will improve as a result.

Stop Being Anxious
When you have a lot going on and little time to take care of it, it's a natural response to be anxious. Unfortunately, anxiety does very little to help you get your to-do list completed. So why not kick the anxiety altogether with a trip to the gym? You may think you don't have time to run a mile or two on the treadmill, but doing so has the potential to get rid of your anxiety, which will ultimately help you complete your list of tasks with greater poise and skill than would have otherwise been possible.

Improve Concentration
It's not always easy to stay on task. With the many rabbit holes afforded by the Internet, your coworker who always has another joke to tell you, and your family wanting your attention for anything and everything, it can seem impossible to stay focused on a task until it is completed. With exercise, your brain is given the gift of focus. With each repetition in the gym, you have to constantly pay attention to form and technique, which translates to improved focusing ability elsewhere. Exercise also helps you get over the need to go do something, which is another way to improve your focus.

Grow Your Brain
Want to stimulate your brain to grow its processing abilities? Better build some exercise into your daily routine. While it is unclear exactly how it happens, researchers have found that exercise creates neurons in the brain.

Responsible for transferring information through your brain, neurons are most useful in large numbers. Therefore, growing more neurons via exercise gives your brain more ability to transmit and process information, giving you the upper hand when faced with tough questions or dilemmas that require right thinking.
Fitness Together Temecula personal training

Post a reply

May 7th, 2011

Cardio vs. Strength Training

posted by edferrell on 10:27 pm

When and how hard you should push yourself on both of these vital aspects for your overall good health.
More than likely, you know people who are nuts about cardiovascular exercise. They love running on the treadmill and riding the stationary bikes. Lifting weight? No thanks. And if you know many people, you likely know a few weight lifting folks who would rather be stranded on a desert island than have to spend time doing cardio exercises.

But not you. You're wise to the ways of overall good health. You know the benefits that are offered through a well-rounded exercise routine that incorporates cardiovascular exercise as well as strength training. You're just unsure how much to get of each and when each is appropriate.

That's about to change.

Order of Operations
One of the biggest questions about strength training and cardiovascular exercise is which should go first in a routine. Ask certain people, and you'll learn that getting your cardio in upfront helps you burn more calories during your strength training. Ask others, and you'll hear the exact opposite. And ask a few others, and they'll say you'll burn the same amount of calories regardless.

While there is no consensus on which should go first, you need to make sure you get in strength training and cardiovascular exercise on a regular basis. And to make sure you don't suffer injury during either, spend a few minutes warming up and stretching before each. Warming up is as simple as jogging lightly or performing a few repetitions lifting very light weights. Once the warm-up is over, gently stretch the muscles you plan to work out during your exercise routine.

Separate But Equal
While some advocate performing cardio and strength training in the same routine, others claim separating them is the secret to health and strength. With this, you're not stuck trying to figure out whether to go with cardio or strength training first or last. Rather, you do only strength training on one day, while you save the cardio for another day. The upside to this is being able to focus all your energies to one pursuit each day. The downside? If you really only like strength training or cardiovascular exercises, spending an entire workout doing what you don't prefer can seem like torture, and you may wind up skipping those days that are filled with exercises you don't care for.

Intensity Defined
Once you figure out when you are going to lift weights and when you're going to head to aerobics class, you're still stuck with a question: How hard do you work out? A question that can be exceptionally difficult to answer and depends largely on your goals and how you go about your exercise routine.

Doing both cardio and strength training on the same day? You'll want to push yourself on whatever you choose to do first, but don't push so hard that you won't be able to push yourself during the second half of your routine. This may mean you give 80 to 90 percent in your first half so you'll have the energy to give about that much during the second half.

Planning to split up your cardio and weight lifting on different days? Then you give yourself the opportunity to push your body to its full abilities on both. Choose this path and go ahead and push yourself as hard as you can. With a good night's rest, you should be ready for the next day's routine.
Fitness Together Temecula personal training

Post a reply

April 23rd, 2011

Drink to Your Good Health

posted by edferrell on 6:35 pm

6 drinks you should start slurping for maximum health.
You knowexercise and a healthy diet help you maintain good health. But did you know that you can improve your health by sipping on the right drinks?

Wondering what drinks you should be drinking to live life to the fullest? Wonder no more.

Drink #1: Orange Juice
One of the most readily available drinks on the list, orange juice packs a very powerful punch. How much punch can you get from a glass of OJ? All you need is a single cup of the orange goodness to get your daily allotment of vitamin C. Since this vitamin helps your immunity stay strong and also aids in the fat-burning process, a second glass probably won't hurt you. Just be sure to go with 100-percent orange juice. Otherwise, you may wind up with added sugars that make it more difficult for you to meet your health goals.

Drink #2: Green Tea
Sometimes, being healthy can be a drag. It requires check-ups at your doctor and dropping your unhealthy habits for new, healthy ones. But sometimes, a good thing can help you enjoy improved health. If you already love green tea, you probably know that it lowers your risk for cavities, cancers, heart disease, and osteoporosis. And if you don't love green tea, these facts should change your mind!

Drink #3: Milk
Whether you love cow's milk or soymilk, milk of all sorts is great for your health. By drinking low-fat (one-percent) milk, you get the upper hand against osteoporosis and are able to stay full longer, which means you'll eat less and be better equipped to lose weight. Prefer soymilk? Your heart disease risk will be reduced, and you can have your soymilk fortified with all sorts of vitamins and minerals. Just be careful, as there is a potential link between excessive soymilk intake and breast cancer.

Drink #4: Coconut Water
Quite possibly the first sports drink to ever exist, coconut water is found inside whole green coconuts and your local grocery store. It's not full of calories or fat, but it has plenty of potassium, which gives you the energy boost you need during and after a workout. So if you've been seeking an alterative to your daily banana, you just found it!

Drink #5: Kefir
It may have an odd name, but this drink is a fantastic way to protect your good health. Full of all the good bacteria you can find in yogurt plus five or six more, kefir is made with fermented cow, sheep, or goat milk. In addition to helping your immune system, kefir helps your digestive system maintain regularity and optimal health.

Drink #6: Cranberry Juice
It may have some bite, but cranberry juice's benefits far outweigh any bitterness left in your mouth after downing a glass of the rich juice. For years, cranberry juice has been known to ward off urinary tract infections (UTIs). It was so well known that many physicians prescribed cranberry juice to patients with frequent UTIs. However, cranberry juice doesn't just protect your urinary tract. It's also been found to protect your gums and teeth from disease. As with orange juice, make sure it's 100-percent cranberry juice or you'll wind up with a mouthful of harmful sugars.

Keep the Straws Away
Getting and staying healthy is no easy task. You've got to watch carefully what you eat and drink. Before you start sipping on anything and everything put in front of you, keep in mind the fact that drinks, like foods, come in healthy and unhealthy variations.

To sidestep sipping on the unhealthy drinks, avoid sodas, sweet tea, rich and sweet coffees, and milkshakes. By avoiding these calorie- and fat-rich foods, you can help maintain high levels of energy and low levels of fat.
Fitness Together Temecula personal training

Post a reply

April 17th, 2011

Get Back on the Wagon!

posted by edferrell on 11:29 am

So you splurged. Now it's time to move on.
There you were, face to face with temptation. And it was much harder than you imagined. The icing was creamy, the filling rich, the flavors incredibly...flavorful. You caved. With each bite, you thanked the stars for your newfound ability to splurge and swore off your newly made resolution to eat well.

Then the morning came and you regretted your decision. How do you get back on the wagon to good health? By following these steps.

Don't Mourn
Okay, so you made a mistake. Who hasn't? Ask anyone who has lived on planet Earth for long and you'll realize that everyone goofs up. More than likely, the people you idolize and think are picture-perfect have already made a few mistakes today. So stop feeling sorry for yourself and get ready to move on. After all, if you don't have the right mindset, you'll never get past this temporary lapse of judgment.

See It Clearly
Look around. Are buildings falling down around you? Did the stock market take a sudden downturn when you bit into that second cookie? No? Well, guess what? Your diet mistake is not going to be the end of the world. It's a new opportunity to strengthen your resolve and get started on the road to better health once again!

Use It to Grow
Just because your mistake didn't cause the world to fall apart doesn't mean you should ignore your mistake and make mistakes a daily habit. Do this and you'll be on the fast and furious road to unfit and unhealthy. Take a good look at your goof up and try to figure out why you gave in. Forget to munch on a healthy snack before heading to a friend's house? Just get tired of eating healthy all the time? Figure out why you fell and avoid those pitfalls in the future.

Get Back to Life
When your diet takes a hit, you may think that avoiding food for a day or so will help you overcome your splurge. Think again. Instead of starving your body, fill it with healthy foods when you become hungry. This way you'll be returning your body and mind to your healthy way of life as soon as possible, which makes it easier to put your past eating mistakes behind you.

Remember the Perks
If you've having a hard time returning to the healthy you, it may help to write down your reasons for seeking good health. Doing this can be therapeutic and help you refocus for the future. The purposes for living a healthy lifestyle and eating healthily are many. To get your list started, try these perks: you feel better, have more energy, and are more prepared to take care of your daily to-do list. Keep this list on hand and you'll be better armed the next time you're staring temptation in the face.

Prepare for the Next Potential Fall
No matter how hard you may try, you cannot always avoid temptation. So instead of tricking yourself into thinking you can, take time to prepare for the next temptation. What will you do beforehand to avoid tempting foods? What about when the food is right in front of your nose? Knowing how you'll handle a situation before the situation arises increases your likelihood of success, so start planning today and you'll avoid falls in the future.

Tell Somebody
Living a healthy lifestyle can often be a lonely business filled with calorie counting and fat avoidance. But you don't have to do it on your own. Talk with a family member or friend about your goals, how you plan to reach them, and any setbacks you have along the way. Doing this regularly helps you stay the course and reminds you why you decided to get healthy in the first place.
Fitness Together Temecula personal training

Post a reply

April 10th, 2011

Your Health by the Numbers

posted by edferrell on 11:20 pm

The most important numbers you should know regarding your health.
Want to be in the best health of your life? You'll have to keep an eye on some key numbers. But with so many numbers to keep track of, you may be wondering which ones to really pay attention to. If you're in fairly good health, you should know and monitor the following few easy-to-track numbers.

Weight and Height
Your body-mass index (BMI) may not be the most accurate determination of your overall health, but it does provide a good indication of whether or not you're overweight. To figure out your BMI using pounds and inches, divide your weight in pounds by your height in inches squared. Multiply this answer by 703. Healthy adults should have BMIs between 18.5 and 24.9. A higher BMI indicates you may be overweight or obese, and a lower BMI means you may be underweight.

Cholesterol
Despite having a perfect BMI, your body may not be the well-oiled health machine it could be. If your cholesterol is out of control, your body—even if it's thin—may be quietly putting you in harm's way. Unfortunately, you can't figure out your cholesterol levels with a mathematical formula. It requires a trip to your physician. Ideally, your total cholesterol is no higher than 199 mg/dL, your low-density lipoprotein (bad) cholesterol shouldn't exceed 130 mg/dL (70 mg/dL if you're at high risk for heart disease), and your high-density lipoprotein (good) cholesterol should stay at 45 mg/dL or higher.

Blood Pressure
Equally as important to your health is the force with which blood presses against your blood vessels, which is measured as blood pressure. To find out your blood pressure, drop by a pharmacy. Most of them now offer free blood pressure screenings, and many allow you to perform the quick test yourself. For your blood pressure to be considered healthy, your blood pressure should be 120/80 mmHg or less. The top number, called your systolic blood pressure, indicates the pressure on your arteries during each heartbeat. The lower number, your diastolic blood pressure, is the pressure on your arteries as your heart rests. If either the top or bottom number gets any higher than 120/80, you're at risk for high blood pressure, one of the leading risk factors for heart disease and stroke.

Target Heart Rate
To lower your blood pressure and cholesterol and get other great benefits from exercise, you'll need to know how hard to work your heart. In order to do this, subtract your age in years from 220. This number is your maximum heart rate, the highest number of beats you can likely achieve in one minute of strenuous exercise. Take this number and multiply it by .75 and you'll have your target heart rate. Once you have this number, get to the gym and start exercising. Take your pulse in the middle of your routine. If your heart is going slower than your target heart rate, push it a little harder. Heart going faster than your target? You may need to slow down a bit. If you have other health issues, consult an personal trainer or physician to determine your target heart rate.

Blood Sugar
When it comes to blood sugar (glucose), you've got to hit the target. Have blood pressure that's too high and it could spell trouble. Have blood pressure that's too low and you're on the same dangerous path. A normal range for your blood sugar if you've not eaten recently is between 70 and 100 mg/dL. If you recently ate, expect it to spike as high as 140 mg/dL, but no higher. In the event your blood sugar is out of these boundaries, you may have diabetes. If your blood sugar is on either edge of the scale, take steps to improve your blood glucose levels and your health.
Fitness Together Temecula personal training

Post a reply

April 3rd, 2011

Post-Pregnancy Workouts

posted by edferrell on 7:03 pm

Why, when, and how to get moving after giving birth.
You just made it through all 40 weeks of pregnancy. During the past nine months, you've felt nauseated at times, emotional at others, and dog tired at yet others. Sometimes, you felt all three at once. But when you welcomed your new bundle of joy into the world, all of the sacrifice and suffering was worth it.

Now, it's time to get back to life as lady who is not pregnant. That means it's time to return to your exercise routine! If you have questions about your triumphant return to the gym, read on for answers.

Why
The reasons to exercise after being pregnant are deep and wide. First and foremost on many new mothers' minds is getting back in pre-pregnancy shape. In order to do this, you'll have to begin exercising in some shape or fashion. But the perks of post-pregnancy exercising don't stop with regaining your previous slim physique.

It'll also help bring your mind and body to a better place. Being a new parent can be exceptionally stressful. With a little exercise, you can work out your stress and be better able to handle your newfound responsibilities. You'll also get a big boost of energy and be better able to sleep. Since your new routine involves being awake any time baby is awake, making the most of your sleep time and having the energy you need to care for your baby are essential.

When
Unless your physician says otherwise, you can begin your exercise routine as soon as you feel ready. In the event you go through an uncomplicated pregnancy with no issues during vaginal birth, this may mean you're able to exercise again a few days after your child is born. On the other hand, if you had complications anywhere along the way or had your child via Caesarean section, you'll need to wait until your doctor gives you the okay.

When you start, be careful not to overwork your body. Even with the smoothest pregnancies and deliveries, you ought to remember that your body has just been through a bit of trauma. If you feel yourself getting worn down, take a break. You ought to also be particularly careful to avoid dehydration and to seek immediate medical attention if you experience any strange effects after exercising.

How
After pregnancy, you're free to do just about any exercise you so desire—as long as it's not too strenuous. However, some exercises are better tolerated than others. One of the easiest ways to ease back into the exercise after birthing a child is walking. Place your baby in the stroller and head off down the street. The first time you go out, plan on going a short distance and turn around. Otherwise, you may find yourself far from home without the energy necessary to make it back.

Other good exercises to try out after having a child include the following:

Kegels: Tighten the muscles needed to stop the flow of your urine. Hold for 5 to 10 seconds and release. Repeat 10 times a few times a day. This may not seem too strenuous, but it helps maintain the integrity of specific muscles which is particularly important after childbirth.

Bridges: Lie on your back with your knees bent and your back in a neutral, relaxed position. As you tighten your abdominal muscles, raise your hips from the floor until your hips are in a straight line with your knees and shoulders. Hold for 5 to 10 seconds, return to the starting position, and repeat.

Lying Slides: Start flat on your back with your knees bent slightly. Slowly inhale, allowing your right leg to slide flat on the floor in the process. As you exhale, bring your leg back to the starting position, and repeat with your left leg.

Fitness Together Temecula personal training

Post a reply

April 2nd, 2011

You Can Burn More Calories

posted by edferrell on 8:15 pm

With these tips, you'll burn more calories than ever!
To obtain or maintain a healthy weight, you've got to burn calories. Sometimes, though, it seems that you just can't burn enough in the time you have to spend exercising. Wish you could make better use of the time you have working out to burn all the calories you can? No problem. With these tips, you'll burn more calories than ever!

Go to the Beach
As with water running, taking a jog or run on the beach forces your body to work harder than if you were on a treadmill or sidewalk. The shifting ground under your feet also helps strengthen your core. So you burn more calories and build more muscle, all while enjoying the beautiful beach.

Enter the Racquetball Court
How many exercises do you know of that can burn as many as 400 calories in half an hour? Yes, an intense game of racquetball can indeed get rid of that many calories. Full of sprints, direction changing, and an occasional volley that seems to last forever, racquetball is your best bet for small-court calorie burning.

Hop on the Bike
Want to burn as many calories as racquetball without having to stand up? Then it's time to climb on a bicycle. Whether you go for a ride in the great outdoors or go with a stationary bike, a hard ride can reap the same calorie-burning benefits as racquetball. If you really push it, you can even burn more calories than your racquetball-loving friends.

Get Started Early
Wish there was a way to burn calories all day long? There is. All you have to do is squeeze your exercise routine in before heading off to work. Sound impossible? Do a quick evaluation of your routine. What keeps you from early exercise? If it's too hard to wake up early, turn off the television an hour earlier and go to bed so you can wake up earlier. Don't have someone to watch the kids in the morning? Do a light workout in your living room in the morning and get to the gym in the afternoon. Even a small workout will get your heart pumping and help you burn calories throughout your day.

Always Start Warm
No matter what you plan to do in the gym, you'll work harder and longer after a brief warm up. So instead of starting out with dumbbells in your hands, hop on a treadmill or stationary bike to get the sweat flowing. After a brief jog or bike ride, your heart will be working well, and your muscles will be warm and full of blood, ready to take on whatever you throw its way.

Do the Little Things
Big burning doesn't always come in big packages. During your daily routine, you can take little steps that add up to burned calories. Don't take the closest parking place, take the stairs, walk to your coworker's office instead of calling him or her, and play air drums or air guitar to your favorite songs. Along with the other exercise-centric steps, these will give you even more calorie-burning power on a daily basis.
Fitness Together Temecula personal training

Post a reply

March 27th, 2011

Cut the Calories in Your Drinks

posted by edferrell on 12:44 pm

And watch your waistline become the shape you always wanted.
For most people, calories are thought of in solid forms, via meat and potatoes, fruits and vegetables, and cake and ice cream. But if you're not careful, the liquids you drink each day can add hundreds of extra calories to your daily diet without you ever knowing it.

Which drinks should you be wary of during your daily grind?

Soda
One of the easiest ways to pile unwanted calories on is through soda of any sort. And while you may think that a diet soda is better for you (it does have fewer calories), many diet soda drinkers wind up drinking more soda as a result. Do yourself a favor by skipping soda and opting for water instead.

Fancy Coffees
Yes, they taste delicious and give your energy an instant boost, but that large café latte made with whole milk is also sending 265 calories directly to your belly. Chop the calories in half by downsizing your drink and making it a skinny, which is made with fat-free milk.

Sports Drinks
You work out pretty hard and are convinced that you need a sports drink to replenish everything your body loses as you exercise. Unfortunately, your conviction is nothing more than a response to good advertising. Unless you're exercising hard and heavy for 90 minutes or more, your sports drink is leaving you with many more calories than you burned during your exercise routine. Keep your body hydrated the old-fashioned way: with water.

Sweet Tea
Though you may consider it the healthy alterative to soda, sweet tea packs nearly 200 calories in a meager 16-ounce bottle. Unless you're a professional body builder and have an extra thousand calories to use up every day, drinking sweet tea chops out a big portion of your daily calorie allotment without giving you much benefit.

Smoothies
Quite possibly the healthiest drink known to man, smoothies are both delicious and nutritious. However, if you work at a desk all day and don't take time to get to the gym, a smoothie a day may actually bring extra pounds your way. That's because while they are very healthy, they have hundreds of calories. Eat a daily smoothie each morning in addition to breakfast, lunch, and dinner, and you can easily suffer from calorie overload.
Alcohol
Whether you prefer lager or pina coladas, all things alcohol come with a calorie count that can easily be overlooked. To keep these calories to a minimum, watch the amount of alcohol you consume. Also, choose light beer, a small margarita, and the proper amount of wine instead of the excessive amount provided at many restaurants.

Beyond the Drink
In addition to what you drink, how you drink and what you combine with your drink can all add up to extra unwanted calories. With a few easy steps, you can sidestep hundreds of calories.

Prepare Properly. Certain drinks work well with certain foods. Unfortunately, soda and alcohol often taste best with greasy, unhealthy foods. Instead of falling prey to such figure-killing choices, have healthy alternatives readily available and train yourself to choose healthy foods in those situations.
Go Slow. If you're prone to drink three or four glasses of soda at a restaurant or don't shy away from multiple drinks at the bar, you can slow down your caloric intake by breaking between each fill. When your glass is nearly empty, ask for a glass of water and don't drink anything else until your water is gone.
Drive the Car. Have friends who enjoy getting a little rowdy at the local bar? Save yourself from joining in their calorie-rich alcoholic fun by being the designated driver. You keep your friends safe and get to hang out without worrying about adding to your calorie count.
Fitness Together Temecula personal training

Post a reply

Fitness Together Temecula Personal Training Group

About This Group

February 12th, 2012

It's Got to Be the Shoes

February 5th, 2012

Get Enough Protein

January 22nd, 2012

Behind the Caffeine Curtain

January 21st, 2012

Overcome Arthritis at Home

January 15th, 2012

Fight Diabetes With Exercise

January 8th, 2012

When Your Rotator Cuff Goes Kaput!

December 25th, 2011

Small Group Personal Training

December 18th, 2011

Exercise Meets Video Game

November 26th, 2011

Pre-Diabetic Diet

November 20th, 2011

Baby Steps to a Better Diet

November 13th, 2011

Staying off Sprain Street

November 12th, 2011

Pop! Goes the ACL

November 6th, 2011

Keep Your Body in Shape All Year Long

October 30th, 2011

Contemplating a Midnight Snack?

October 29th, 2011

Avoid False Weight Loss Information

October 22nd, 2011

Surgical Weight Loss without the Surgery

October 9th, 2011

Alcohol and Weight Loss

October 8th, 2011

Not Enough Time for Exercise?

October 2nd, 2011

Why You Need a Personal Trainer

September 25th, 2011

Good Carbs vs. Bad Carbs

September 24th, 2011

Want to Be Healthier? Eat more berries.

September 18th, 2011

Eating on Overtime

September 11th, 2011

Prevent a Stroke

September 10th, 2011

Battling Post-Workout Soreness

September 4th, 2011

Exercise and High Blood Pressure

August 28th, 2011

The Changing Shape of Good Nutrition

August 21st, 2011

Food Fit for a Bride

August 14th, 2011

When Diabetes Forces You to Go Sugar Free

August 6th, 2011

Increase Your Endurance

July 23rd, 2011

More Delicious that Juicy Gossip

July 16th, 2011

Eat More Cherries!

July 10th, 2011

What's That Pain?

July 3rd, 2011

Keeping Your Hot-Weather Workouts Safe

July 2nd, 2011

How to Avoid Pulling a Hammy

June 28th, 2011

More Tomatoes, Please

June 18th, 2011

Your Diet, Minus the Gluten

June 12th, 2011

Operation: Breakfast

June 11th, 2011

Summer's Worst Foods

May 28th, 2011

Food For Thought