Click to purchase 3 months of group personal training at the studio. Train 2 days/week for 3 months (That’s 24 sessions @ $20/session!) for a total of $480.
*Four people per group.
*Call for scheduling availability: 540-318-6380. *Expires Oct. 15, 2011.
How to Prevent Weight Gain During a Cruise Vacation
Going on a cruise is synonymous with non-stop eating to some people. As a result one can gain as many as one pound per day on the cruise. So a 7-day cruise would equal a 7-pound weight gain. Here are some tips on avoiding cruise weight.
Start off with a healthy breakfast. Have a made to-order vegetable omelet with egg whites. You can ask the chef to throw in additional protein like smoked salmon. Ask for olive oil instead of butter as well. Choose complex carbohydrates, fresh fruits, and yogurt.
Go to the sit down restaurant and order from the health-conscious items. It seems tempting to go to the buffet, but this way you can control your calories. And remember, you do not have to order from every course. Do order the decadent desserts sometimes, but do not finish them – share them. Three bites is all you need to feel satisfied.
If you have any dietary requirements let your travel agent, maitre d’ and headwaiter know. They will try to accommodate lactose, gluten and dairy intolerances; and find alternatives for you.
“Portion distortion” continues on cruises. In 1983 dinner consisted of 1 cup of spaghetti with 3 small meatballs, which equaled 500 calories. Today dinner consists of 2 cups of pasta with 3 large meatballs which equals 1,025 calories. This has contributed to what some call the “obesity epidemic.” Do not feel obligated to finish off every plate in every course.
Take the stairs, dance and use the gym. It is tempting to lounge around and do nothing. After all, it is a vacation. But the gym is another amenity that you paid for and you should use it! Also, instead of using the elevators take the stairs. Dance the night away. Keep moving, it will help keep the pounds off.
Jennifer's Gems
Maté: this tea is sometimes substituted for coffee or tea in South America. It may be a better source of antioxidants than green tea or red wine. The leaves of the tree contain 15 amino acids, 24 minerals and vitamins and antioxidants. In regards to weight loss, maté has shown to be helpful in both weight loss and weight control. It causes thermogensis, or increased calorie burn, increased diuresis and appetite suppression, all of which improve the chances of weight loss. The average cup of maté has 50 milligrams of caffeine.
Black rice: this rice is actually more purplish in color than black; although when uncooked it is very dark in appearance. High in nutritional value, black rice is rich in iron and high in fiber. While the full results are still being studied, recently conducted research suggests that black rice can protect against (chemically induced and possibly other types of) inflammation. The main thing that separates Black Rice from all the other varieties of rice is its amazingly strong antioxidant properties; which come from its pigment. In recent studies antioxidants have been found to seriously slow down the aging process. That is reason alone to try it.
Fitness Q & A
Q:
What makes “Smartwater”® smart?
A:
Smartwater® is a vapor-distilled, electrolyte enhanced bottled water by Glacéau. Gatorade also has electrolytes, but it also has added sugars. Electrolytes are salts that aid the body in maintaining proper fluid levels, as well as aiding in virtually all tissue function and muscle movement via the transmission of impulses across nerves. With Smartwater®, your body does not have the added calories to burn, just the electrolytes. Electrolytes pull water back into the body to dilute toxins and keep necessary organs like your brain and muscles from feeling drained. With all the choices in bottled water, it seems that indeed, Smartwater® is smart.
September 2011 Member of the Month
Congratulations to Cheryl Lefcowitz!
Cheryl has completed her first month of in home personal training and has lost 10 inches and 7 lb! She is a joy to train, always laughing through the pain. She is a great example for all the 60 + women who believe they have waited too long to live a healthy life. There is no better time than the present to get fit! She does her homework and keeps an incredible food journal and it shows in the results!
Exercise of the Month
Below, Franklin demonstrates how to stretch the hamstrings in order to touch your toes.
A creamy avocado makes a surprise appearance in a sweet beverage.