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| Holly Kouvo | 
Owner of Fitting Fitness In™, Holly Kouvo is a certified personal trainer and group instructor through AFAA and a certified nutrition specialist through AASDN. To learn more about Holly's background, read her bio. |
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Input influences outlook, outlook influences output, and output determines outcome. - Anonymous |
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Fitting Fitness In™ Awards | |
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Greetings!
We are gearing up for a fantastic fall here at FFI. We are adding some new TRX classes. The early morning women-only boot camp is being retired and replaced by the TRX boot camp. We will be running another group session of ALIVE for those who want to take an aggressive approach to getting back their health.
We hope you join us for the Littleton Road race again this year. We had a great experience last year. Try out the creative way to grill a desert in our recipe this month.
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Do you Burn Fat during Resistance Training?
 The answer is Yes! There is concrete evidence that shows fat is being burned during and after resistance training. So keep the burning going and grab some weights.
What we know is that muscle contributes significantly to resting metabolic rate, which is the energy expended to maintain all bodily functions at rest. A study lead by M.J. Osmsbee in 2007 showed that fat oxidation (burning of fat) was 105% higher after the resistance training than it was after the control session in their study. Therefore, fat was definitely being used above resting values as a fuel during and after the resistance training session.
I don't want to get too technical, the important thing is that you are definitely burning more fat by doing resistance training or what most people call weight lifting. So with that in mind, you want to do a resistance training program that encompasses not just the large muscle groups like the legs, but also the smaller muscle groups in your arms and upper body.
Your exercise program should consist of Leg exercises for the Quadriceps (the front of your thighs), Hamstrings (the back of your thighs), Glutes (butt) and Calves (back of lower leg). Arms or upper body exercises for the Pectorials (chest) ,Trapezius (upper back), Biceps (Front of Upper arm), Triceps (back of upper arm). Of course the abdominal and lower back areas need to be worked too.
Follow up your resistance program with stretching of the muscles you used during the resistance session to increase your flexibility and reduce soreness.
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New Classes this Fall
Starting in September It is time to try something new to shake up your exercise routine. We have a number of new TRX classes starting this fall. These TRX classes are offered for all different abilities and can be done at your own level of intensity. TRX Basics In this class you will learn the basics of using the TRX® Suspension Trainer. The workout will build total body power and strength. Each exercise is excuted for 30-45 seconds before moving on to the next. Click here for details.
TRX Boot Camp
This TRX Boot Camp is co-ed and will accept a maximum of 10 people. The class is done in an interval format combining strength and cardio intervals utilizing the TRX® Suspension Trainer, weights, bands, balls and resistance tubes. You will receive a full body workout along with a five minute stretch at the end of class. Click here for details.
TRX Circuit
This TRX class is the most challenging TRX class currently offered at FFI. It is a high-intensity interval training using the TRX® Suspension Trainer. Be prepared to sweat and be challenged. Click here for details. |
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4th Annual Littleton Road Race
Sunday, September 23, 2012 
Fitting Fitness In™ is again sponsoring the Littleton Road Race. FFI will hold a training session on Mon, Sept 17 at 6pm on the race course to give you the confidence that you CAN do this race. 2:00pm - 1 mile Fun Run (all ages welcome) 2:30pm - 5K Race (walkers welcome) See www.LittletonRoadRace.org for all the details and registration information. When registering, mention that you're registering with Team FFI. Please give Holly your t-shirt size as you will earn your FFI t-shirt to wear on race day! Register online or registration forms are available at the FFI studio. |
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Grilled Angel Food Cake
~ A low-fat, airy dessert - the perfect finish to a summer meal. ~
Servings: 6
Cook: 15 min
Grill the cake right before serving.
Ingredients
Preparation
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Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. -
To make the sauce, in a saucepan, combine the strawberries, rhubarb, sugar, water, vanilla and cinnamon. Cook on medium heat until the mixture just starts to boil, about 5 minutes. Remove the saucepan from the heat and set aside. -
Place the angel food cake toward the edge of the grill rack where there is less heat or on the broiler pan. Grill or broil until each side turns brown, about 1 to 3 minutes. -
Place the angel food cake on individual serving plates. Top each piece with 1/4 cup of the strawberry-rhubarb sauce and 2 tablespoons of the whipped topping. Serve immediately.
Nutrition Information
6 servings
per serving: 228 calories, 3g protein, 51g carbohydrates, trace total fat, 0mg cholesterol, 255mg sodium, 1g fiber
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Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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