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Client of the Month
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Mark |
Congratulations to Mark on earning our Client
of the Month award!
Mark
constantly shows up for training with a "show me what you got" kind of
attitude. From day one he wanted to know what to do and how to do it -
and then he DID it! He has lost a total of 45 pounds and 16.25
inches and I have no doubt that he will continue on the same path until
he reaches his goal.
Read his
testimonial
and see how training at Fitness Together has changed his life.
Great job Mark!!
(and enjoy your prize)
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Top 7 Reasons to Exercise This Summer |
Summer has arrived and along with it the dreaded bathing suit season.
Whether you can't wait to wear your new two piece on the beach, or if you're
still working toward a weight loss goal, exercise is the key to looking and
feeling great during the
summer months.
But why else should you exercise? Here are the top 7 reasons to exercise this
summer:
Reason #1: To Get Rid of Fat
The most coveted side effect of exercise is, of course, fat burn. The
combination of a challenging exercise routine and a balanced meal plan is the
best known way to lose fat. Here's what losing fat feels like:
- Your clothes become loose
- People around you begin to say that you look great
- A glance at yourself in the mirror makes you smile
- Your energy levels soar
- You feel amazing
Reason #2: To Alleviate Pain
Regular exercise is a great way to alleviate chronic muscle and joint pain.
Persistent back pain can be lessened by strengthening your core, and you’ll
protect yourself against injury. It amazes people when the chronic pain that
they’ve lived with for years begins to fade after starting a regular exercise
program.
Reason #3: To Increase Lean Tissue
More muscle is good for many reasons. You see, the more muscle you have, the
more calories you will burn each day. When you exercise, your body
composition will change to contain more lean tissue, resulting in extra calories burned
all day long and even while you sleep. What could be
better than that?
Reason #4: To Stay Young
Tim D. Spector, a professor of genetic epidemiology at King's College in
London, led a study on the effects of exercise on aging. The results were
astounding. They found that exercise appears to slow the shriveling of the
protective tips on bundles of genes inside cells (called telomeres), which
means a slowing of the aging process.
"These data suggest that the act of exercising may actually protect the body
against the aging process," said Spector.
Here's the study in a nutshell:
- Telomeres cap the ends of chromosomes and every time a cell divides, the
telomeres get shorter.
- Once a telomere gets too short, that cell can no longer divide.
- Aging occurs as more and more cells reach the end of their telomeres and
die. This results in weakened muscles, skin wrinkles, loss of eyesight and
hearing, organ failure and slowed metal functioning.
- The study analyzed the telomeres from the white bloods cells of twins over a
10-year period. Telomere length was used as a marker for the rate of
biological aging.
- It was found that the length of telomeres was directly related to that
twin's activity level. "There was a gradient," Spector said. "As the amount of
exercise increased, the telomere length increased."
- People who did 100 minutes of weekly exercise had telomeres that looked like
those from someone about 5-6 years younger than those who did 16 minutes of
exercise each week.
- People who did 3 hours of vigorous exercise each week had telomeres that
looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes
Regular exercise helps to stabilize blood sugar levels. This is something that
people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial
benefits from.
Exercise improves the body's use of insulin, and the related weight loss
improves insulin sensitivity. Of course patients with type 2 diabetes need to
get guidelines from their doctor before starting an exercise program.
Reason #6: To Lower Blood Pressure and Cholesterol Levels
Exercise has shown to lower blood pressure and cholesterol levels for these
two reasons:
- Weak Heart Muscles pump little blood with lots of effort. By exercising you
strengthen your heart muscles and train them to pump more blood with less
effort. The stronger your heart is the less pressure will be exerted on your
arteries.
- Exercise Increases HDL (good cholesterol) levels in some people - this means a decrease in your
risk for heart disease. Other heart disease risk factors such as weight,
diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel Great
The first thing that clients tell me after starting an exercise program is how
much better they feel.
Most didn't even realize how bad they felt. It is easy to get used to feeling
sluggish, achy and unmotivated.
Exercise boosts your energy levels and makes you feel amazing.
The quickest, easiest way to guarantee that you'll meet your fitness and
weight loss goals is to work one-on-one with a qualified personal trainer.
You'll be held accountable with your nutrition and your workouts, and you'll be instructed
properly and shown techniques and strategies that will expedite your results.
Call or email today to get started on a program that will take the guesswork
out of fitness and get you results.
What are you waiting for? Lace up your shoes and get moving! |
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Don't Let Weight Gain Ruin Your Vacation |
A summer trip is easily one of the most
anticipated events of the year-the chance to get away from work and to relax
with your loved ones is priceless.
With all of the excitement, it's not surprising that most people unknowingly
end up gaining a pound each day of their vacation. And if you're going on a
cruise then your weight gain may be closer to two pounds each day.
But your summer vacation doesn't have to end in weight gain. Keep the
following tips in mind as you embark on your summer adventure and you may come
home fitter than when you left.
Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on
your mind. Your best line of defense is to keep your fitness goals at the
forefront of your mind. Before you leave for your trip sit down and set a
goal.
A realistic goal is to maintain your current weight or to lose a pound or two.
Get the whole family on board and keep each other accountable throughout the
trip.
Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time
to really enjoy a good workout. You won't be rushing home from work trying to
squeeze in a few minutes at the gym, rather the vacation workout can be a
relaxing and enjoyable experience.
Virtually every hotel these days has some type of workout room equipped with
cardio machines, dumbbells and a universal machine. If you are taking a cruise
then you are in for a real treat – most workout facilities on cruise ships
have huge windows that look out onto the ocean.
Vacations are also a great time to take your workout outdoors; take a run on
the beach or do sprints, pushups and crunches on a grassy field. If you want
more ideas of workouts you can do using just your body weight then give me a
call or send me an email.
Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and
long drives food sometimes isn't readily available. The problem here it two
fold. First your metabolism slows from the long absence of food. Secondly you
are more likely to indulge in a high calorie meal when you get around to
eating next.
Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks
with you and eating something every three hours. A handful of almonds, a piece
of fruit or a small protein bar are fantastic options to keep on hand.
Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the
road you simply don't have a choice – all of your vacations meals will be
eaten out. So take the time to order with your health conscious mind, and not
simply your taste buds. Watch out for extra large portions-don't be afraid to
take a doggie bag back to your room (assuming of course that you have a
refrigerator).
Another thing to keep in mind is to keep fried food consumption to a minimum.
Fried foods contain more fat and calories than other options, they are also
likely to give you heartburn and indigestion-two things you don't need
spoiling your vacation. Stick with dishes that contain veggies, lean meats and
whole grains.
Enjoy your vacation! And when you get back into town call me for a fitness and
fat loss program plan for getting you back the body that you deserve – in less
time than you think. |
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Online Health & Fitness Magazine
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I have a new resource for you that you're going
to love.
Introducing, my new, free
online health and fitness magazine to really help you stay on
track with your fitness and weight loss goals and to keep you informed on all
things fitness, wellness and nutrition.
Each month, you'll get over a dozen fresh new articles, healthy recipes, and
exercise video demonstrations all at your finger tips.
Plus, if you like an article in the online magazine, you can easily share it
with your Facebook and Twitter friends with a click of a button.
Here's the link to my NEW
online fitness and wellness magazine. I hope
you enjoy it and share it with your friends, family and coworkers.
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Meetup.com |
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If you would like to attend some free health and fitness activities, then check out the
Fitness Together Meetup.com group
. It's free to join, and by joining, you will have access to our calendar of events, and be notified when new activities are scheduled.
Anyone can join at
meetup.com.
You don't have to be a Fitness Together client and there
is no charge or fee.
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Recipe of the Month
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Fresh Mango Pie
What better way to usher in summer than with this delicious no-bake mango pie?
You won't find any processed sugars or refined carbs in this dessert – just
sweet and nutritious whole food ingredients. That being said, remember to use
portion control even with nutritious desserts.
Here's what you need...
- 2 cups raw pecans
- 1/2 teaspoon ground vanilla beans, divided
- 1 teaspoon sea salt
- 1 1/2 cup pitted dates, divided
- 2/3 cup water
- 3 ripe mangoes, peeled, seeded and sliced
1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup
of the dates in a food processor. Press half of the mixture into the bottom of
a pie pan, set aside.
2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in
a food processor or blender. Mix until a thick syrup forms.
3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully
combined.
4. Arranged the mangoes over the crust, then sprinkle with the remaining crust.
5. Keep in the fridge and eat within 2 days.
Servings: 12
One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g
protein. |
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FREE Personal Training Session and Consultation |
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(New clients can request a free training session and consultation
here) |
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Fitness Together 951-302-2995 |
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Ed Ferrell
As owner, manager and head trainer of Fitness Together - Temecula,
I have found that there is nothing more rewarding than helping my clients reach
their personal fitness goals. It goes far beyond helping them to lose weight and
feel better about themselves. I have seen lives completely changed when clients
learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The
improvements and enjoyment that clients experience in their daily lives as a
result of their personal training is why I do this. I may work with each client
less than an hour a day, but I known they are enjoying the benefits of their
improved energy, health and fitness all day long -- and that's what its all
about. Without your health, nothing else matters.
Follow Us On:
Links
Fitness Together
Work-at-Home Moms
Nutritional Supplements
Golf Fitness
Meetup.com
Holidays
July 4th - Independence Day
Quote of the Month
“Never let life get in the way of your progress. Accept the
sacrifices and just do it!”
Health Trivia
Research suggests that for every mile a person walks or runs,
society saves an average of 24 cents in medical and other health-care costs.
Healthy Humor
I'd just come out of a Super Market with a roasted chicken,
french fries, large chips, and a 12 pack of beer.
A poor homeless man sat on the curb and said to me as I passed by, 'I haven't
eaten for two days'
I told him 'I wish I had your will power'.
Health Tip
Studies have found that people eat significantly more when they are distracted
by TV, movies, games, or other distractions. In one experiment mentioned in the
book 59 Seconds, people who were more absorbed by a movie ate significantly
larger amounts of popcorn compared to those that were paying less attention to
the movie.
In another experiment, people who actively listened to a detective story during
lunch (being distracted by the story), ate 15% more food than those who sat in
silence during their lunch.
The lesson -- ditch the TV and other distractions and focus on your food! Enjoy
every bite of your food and you will naturally consume less calories while
enjoying your food more.
Refer a Friend
Here’s your chance to help your friends and family achieve their health, fitness, and
weight loss goals and to help me grow my business – and best of all there’s a
free gift in it for you!
Refer a Friend to Fitness Together.
Subscribe
If this newsletter was sent to you by a friend, and you would like to receive it every month, just go to the
Fitness Together website and request your Free subscription.
Contact Us
Fitness Together
31045 Temecula Pkwy. #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Meetup.com
If you would like to attend some free health and fitness activities, then check out the
Fitness Together Meetup.com group.
It's free to join, and by joining, you will have access to our calendar of events, and be notified when
new activities are scheduled. Anyone can join at
meetup.com.
You don't have to be a Fitness Together client and there is no charge or fee.
Online Magazine
Be sure to check out my new
online
Health and Fitness magazine. It's free and it's got lots of articles,
recipes and exercises. There will be a new issue each month with all new
information. |
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