1. HARNESS THE POWER OF PURPLE!
Magnificently colored veggies such as red cabbage, red beets, radicchio and eggplant owe their spectacular purple, blue, violet and mauve hues to a superbly healthy plant pigment (polyphenol flavonoid) called anthocyanin. Load up on these purple beauties every day and harness the power of purple!
2. DRINK RED WINE
Cheers to a longer life! Drinking one glass a day of red wine (with food) has been linked to greater longevity. Since red wine has ten times the antioxidant content of white—be sure to “go red” next time you decide to partake in spirits.
3. EAT CARROTS
Carrots owe their vivid orange color to a plant pigment and powerful antioxidant called beta-carotene. Beta-carotene is the precursor to vitamin A, an important fat soluble vitamin the body uses for a host of vital functions such as maintaining the integrity of the skin, hair, and vision.
4. SNACK ON POPCORN
Who knew? Corn, the tiny kernel that most of the world calls maize, is a whole grain! Research shows that those people who snack on popcorn eat whopping 250 percent more whole grains and 22 percent more fiber compared to non-popcorn eaters. Just be sure to avoid the unhealthy popcorn additives: salt and butter—which ruin a perfectly heart-healthy food.
Five Tips to Avoid Skipping Your Workout
As New Year’s resolutions start becoming stale around this time of the year and opportunities arise to trade in daily workouts for work and personal extracurricular activities, you may be tempted to skip your workout and derail your health and fitness goals.
To help keep you focused on your ultimate fitness goals and ensure your workout commitments stay intact this spring, incorporate the following five techniques for continued health and fitness throughout the year.
· Change it Up: If your workouts are getting dull, start the spring season off fresh by trying a new workout routine or activity. If you’re lacking motivation and looking for a social outlet, try small group personal training sessions that offer sweat pumping total body exercises in a fun, upbeat environment. Or, one-on-one personal training can keep you on track with a customized workout and nutrition plan designed to meet your specific health and fitness goals.
· Pen it In: Regularly scheduled workouts make exercising a priority in your busy life and turn a tentative penciled in obligation into an inked commitment. By making routine fitness appointments with yourself, you eliminate the urge to second guess yourself or make excuses for bailing on your workout.
· Buddy Up: When a friend is relying on you to show up for your workout each and every day, you are less likely to skip out on your fitness routine. Find a buddy to work out with to increase your accountability, add a social aspect to your routine and have someone to share the journey with to overall health and fitness.
· Scale it Back: While you would love to have a full hour to work out every single day, you know that isn’t always possible. Instead of bailing on your workout, though, when your schedule gets tight, opt for a scaled-down version of your regular routine. Focus on quality over quantity by reducing the number of exercises you do, but increase the intensity of the exercises so you can still get in a good sweat even when you’re limited on time.
· Reward Yourself: To stay motivated with your workout routine, it’s important to focus your outlook and approach on positive measures. Reward yourself with positive reinforcement each time you reach a health and fitness goal and celebrate your successes with your friends, family and workout buddies when you accomplish major fitness milestones.
Stay on track with your fitness routine this spring by implementing the above fitness tips into your daily life. You will be glad you did when swimsuit season hits full force this summer and you have accomplished the health and fitness goals you set for yourself at the start of the year.
If you need help with keeping your workout commitments strong this season, the personal training experts at Fitness Together are here to help you look better, feel better and perform better than you ever thought possible throughout the year. Call or come into our local studio today to re-commit yourself to living a healthy and fit lifestyle. 248 348 9230
It’s Heart Health Month meaning this month is ablaze with the color red! The purpose of the American Heart Association’s Go Red for Women movement is to call attention to the fact that heart disease is the #1 killer of women (and men). Take care of your heart and tap into the heart-healthy power of eating red to garner the healing power of this fabulous group of nutrition powerhouse foods. Red is the new green, at least as far as heart-healthy eating goes. The bright hue of red foods (and no, I don’t mean the Red Hots candy you ate as a kid!) is a sure sign the food is packed with a lot of disease-fighting antioxidant plant chemicals. The specific phytochemicals include some names you may have heard before: lycopene, carotenoids and resveratrol. Here is a list of the top 5 RED foods you should be eating on a regular basis to keep your ticker strong:
1. Tomatoes: Tomatoes and cooked tomato products (such as tomato sauce and tomato paste) are high in the powerful antioxidant, lycopene. Lycopene is a plant pigment responsible for the deep red color of tomatoes. Lycopene has numerous health benefits, most notably its ability to ward off prostate cancer in men. When it comes to heart health, lycopene stops LDL or “bad” cholesterol form becoming oxidized by free radicals hence prevents the formation of arterial plaque. Cooking tomatoes has been shown to increase the amount of lycopene that the body can absorb by breaking down plant cells that trap the substance, so eat that tomato sauce! Try the Nutrition Together Shrimp Fra Diavolo lycopene-rich recipe (attached). Serve with a dark leafy green salad and wash it down with a nice glass of pinot noir for a perfect heart-healthy dinner.
- Red Bell Peppers: Who knew? One red bell pepper has three times the vitamin C as an orange! Red bell peppers are also packed with other antioxidants as well as fiber which functions to keep your intestines in good shape as well as lower your cholesterol. Try snacking on red pepper with a hummus dip. Try the Nutrition Together hummus recipe—delicious and simple to make.
- Beets: Reddish purple beets are chock full of plant chemicals called anthocyanins which give them such a deep red color. Anthocyanin pigments and the associated flavonoid polyphenols have demonstrated the ability to protect against a myriad of human diseases, and anthocyanins are also powerful antioxidants that can protect the heart. Try the Nutrition together roasted beets recipe to really bring out the natural sweetness of these purple gems.
4. Apples: An apple a day truly does keep the doctor (cardiologist) away! Sometimes the best heart medicine is the kind you can get from your produce section. In this case, apples contain a large amount of pectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to excrete the cholesterol. Apple peels are also packed with polyphenols -- antioxidants that prevent cellular damage from free radicals. So whatever you do, don’t toss the peel.
5. Red wine: Red wine is liquid heart medicine. Studies have shown that drinking one glass a day with a meal promotes clear, healthy arteries. Make sure to go red and not white when you choose your color of wine as red contains the powerful antioxidant resveratrol as well as flavonoids which partner together to ease arterial inflammation. Your best bet for maximum antioxidant power is to drink either pinot noir or cabernet sauvignon. Remember, one glass a day is all you need, any more could cause health problems. Don’t drink? Try a small glass of 100% Concord grape juice instead.
Do your heart a favor and "Go Red!" this month by including these heart-healthy red foods into your daily diet. Add some of these foods to your day and with the support of Fitness Together you’ll surely be giving your heart the gift of health this Heart Health Month. Let a Fitness Together trainer work with you to develop a heart-healthy exercise program to accompany your heart-healthy diet, a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, please visit fitnesstogether.com.
Let Fitness Together help you Go Red for Heart Health Month! 248 348 9230
Drop 2 Jeans Sizes in 8 Weeks? It’s Possible!
Novi’s Fitness Together Launches The Great Jeans Challenge, Chance at $100 Towards New Jeans
Novi, MI – Spring is in the air, and Novi consumers are starting to think about whittling down wardrobes and waistlines.
“Now is the time to start a reasonable fitness and nutrition routine that will allow consumers to achieve their weight loss goals before Summer,” said Boo Sadikot, owner of Fitness Together in Novi “That way, you aren’t forced to resort to a crash diet or aggressive workout routine that won’t produce healthy, long-term results.”
Sadikot offers the following tips for developing a healthy, eight-week fitness and nutrition program:
1. Find a support system: It’s proven that people are more motivated to work out or stick to a healthy nutrition program if they know that a close friend, spouse, or peer are going through the same motions. Knowing that your friends or peers are relying on you to show up to your group exercises creates a deeper level of commitment, and remember to celebrate results along the way.
2. Ease in to new eating habits: Instead of making rash decisions like cleaning out all of the food in your pantry and exercising seven days a week when you have rarely made it to the gym once a week, set up a schedule of small behavioral changes that support your overall fitness goals. This will help break up your goal into small incremental changes so that your new active lifestyle not only becomes more manageable but provides opportunity to celebrate successes.
3. Keep it simple to start: The secret to success is a three-pronged approach:
· Strength-train a minimum of three times a week.
· Get in at least 30 minutes of cardio most days of the week (and preferably daily).
· Eat healthy, eat light, and eat often.
4. Switch it Up: While you do need a fitness and nutrition regimen, it is important to switch up your equipment, type of exercises and meals. If you do the same thing every week, or eat similar foods every day, you won’t be excited about your eight week plan and less likely to stick to it.
Fitness Together in Novi offers all of the above in a new small group personal training program. PACK™ training combines the energy of up to four people with coaching from a certified trainer, all in a private setting. From swinging battle ropes at full speed to using suspension trainers to conduct pull-ups, PACK™ training participants engage in total body movements designed for maximum results – a similar approach to a professional athlete’s training, yet scaled to meet each person’s fitness level.
Starting March 20, 2012 Fitness Together is challenging Novi consumers to drop two jeans sizes in eight weeks through PACK and the Great Jeans Challenge. During this challenge, consumers will work out three times a week for eight consecutive weeks with certified personal trainers in a small group personal training environment of like-minded individuals with the same weight loss and waistline reduction goals. If they reach their goal, they’ll receive $100 towards the purchase of a new, smaller pair of jeans.
For more information about the Great Jeans Challenge and small group personal training at the Fitness Together in Novi, please call 248 348 9230 or visit www.fitnesstogether.com/novi
Health, fitness and weight management is all about balancing the number of calories you take in (eat) with the number of calories your burn (metabolize). In general, fit people have higher metabolic rates. Just what is metabolism? Your metabolism is the process by which your body converts food into energy and then puts that energy to use. You need energy for rigorous activities like jogging or biking, but you also need those calories to fuel bodily processes such as breathing and keeping your heart beating.
Scientifically speaking, there are four components that make up your total daily metabolic burn rate: 1) your resting metabolic rate (RMR or the number of calories your body burns at rest) 2.) TEF or the thermic effect of metabolizing food 3). The amount of calories you burn when going about your daily activities and 4.) physical activity which includes lifestyle activities as well as the planned exercise you partake in. Each of these areas can be tweaked to boost your total daily calorie burn rate. Here are 6 tips for staying lean and fit by igniting each of these metabolic areas in different ways:
- Boost your calorie-burning furnace by strength-training. The only scientifically proven method of enhancing the number of calories your body burns at rest (RMR) is to change your body composition meaning adding more muscle mass. Muscle is more metabolically active than fat (one pound of muscle burns approximately 9 times the calories as a pound of fat) so by increasing muscle mass through intensive strength training, you can increase RMR to a small degree. Strength-building exercises also help maintain your bone density and balance, two important factors in healthy aging.
- Daily cardio adds to your burn. Here is where you have the greatest daily control over your total burn rate. Cardio is the greatest calorie burner in the least amount of time. Combine a daily cardio expenditure of a few hundred calories with your strength training workout calorie burn and you have a one-two punch which will guarantee to fire up your metabolism.
- Power up your protein intake. Eating a small amount of lean protein at every meal is also an effective metabolism booster. Protein takes more calories to assimilate thereby raising your TEF to a greater degree than carbs or fat.
- Eat small, frequent meals. And don’t forget to eat small frequent meals throughout the day (another proven metabolism booster) rather than consolidating your entire food intake into just one or two large meals. Eating metabolism-raising foods in small quantities, spread throughout the day, will also provide you with a stable blood sugar level and a constant source of energy needed for metabolism. It is also important that you do not skip breakfast or drastically reduce your calorie intake as it will be interpreted by your body as potential starvation and lead to a slowdown in your metabolism.
- Get enough Z’s. Sleep deprivation actually has been shown to harm your body’s endocrine function and capacity to metabolize carbohydrates. Translation: when you don’t get a good night’s sleep you decrease your calorie burning potential. Aim for at least 7 solid hours per night to help your metabolism run more smoothly.
- Practice stress reduction. Stress triggers the release of cortisol, the primary stress hormone. When cortisol bathes your body’s tissue it stimulates fat storage, particularly around the middle (the more dangerous location). Cortisol also slows metabolism. Practicing healthy stress reduction techniques such as exercise, listening to music, gardening or any other relaxation technique will lower the amount of cortisol and help you maximize your metabolic rate.
Remember, you can take action to enhance your total daily metabolic rate. Targeting your calorie burn from multiple angles using the scientifically proven strategies outlined above, is an effective way to control your metabolism. Follow these 6 tips with the support of Fitness Together and you can and will ignite your inner inferno! A Fitness Together trainer will develop a strength training routine designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, please visit fitnesstogether.com/novi