Contact Us
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| FT Dedham
781-461-9300
dedham@fitnesstogether.com
www.ftdedham.com FT Norwell
781-659-0034
FT Westborough
508-366-0099
FT Cohasset
781-383-8004
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Client Success Story
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Jackie McGourty  | Training Frequency: 3x per week
Cardio Frequency: 2-3x per week on the treadmill
Last Fit Assessment: 2/15/2010
Nutrition Plan: Master of the Food Journal - consistently journals every day - resulting in smaller portions, more balanced meals and
snacks, reduced sugar intake, eating LOTS AND LOTS OF GREENS, and replacing alcoholic beverages with seltzer water when out for business dinners and on weekends.
Results: Lost 12.2lbs of bodyfat! ~Can do 10 full push-ups and 30 sit-ups in a minute! ~ Dropped 3 ¾" off her waist and 3 ½" off her hips! ~ Improved her fitness level from below average to above average in just 4 months! |
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Getting Fit Together
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The Art and Science of Super Lean Nutrition
Join us on June 17
Thursday 6:30-9
at Fitness Together Cohasset
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In this lecture you will learn the nutritional science and art of programming your body for maximum weight loss and optimal fitness. Join us as we learn to master Mark Mincolla's simple, time tested system for super lean nutrition!
Sponsored by Fitness Together:
Learn how interval strength training can burn body fat more effectively than traditional workouts, by raising your heart rate faster and your metabolism longer after the workout. FT Trainers will demonstrate a short workout on studio owner Steve Lichtman.
Tickets are only $25. Inquires call 781-834-2728.
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Message From the President
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Join FT's Cardio for a CureChallenge!
Fitness Together studios of Eastern New England have joined together as
The Official Health and Fitness Sponsor of
Our collective goal is to raise more than $40,000 to help find a cure for diabetes. With your help, we'll promote an awareness of how this disease can be managed through well balanced nutrition and a structured exercise program!
3 Easy Ways You Can Join the Fight
(1) Cardio for a Cure - Participate by setting your miles goal and run, walk, bike, swim (etc.) your way to miles and money! We'll have donor sheets for you to keep track of your donations. As you receive contributions, record what you have raised on the in-studio Cardio board. Checks should be made out to the American Diabetes Association and brought to our studio. Make online donations through www.FTGetsResults.com. Each week, we'll post names of online contributors and their donations.
(2) Make a Donation - Even if you can't participate in the cardio challenge, a tax deductible donation is greatly appreciated.
(3) Step-Out Walks - Join Fitness Together at one of the ADA's three walks taking place this fall in Worcester: October 16th at Elm Park; Providence: October 17th at Roger Williams Park and Boston: October 23rd at the Boston Common.
Ask any of the trainers for more information about how to get involved and to help you set your participation goals! |
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Be Fit, But Not Necessarily Skinny
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Exercise physiologists agree that performing a sport that is affected by gravity may be more difficult if you carry extra weight. Runners, for example, may experience pain in their joints due to this phenomenon. Sports nutritionist Matt Fitzgerald wrote about working out on the Alter G, a special anti-gravity treadmill which uses a cushion of air to lift the body up, allowing a stress-free run.
"I felt as if I had become 10 percent fitter," he writes. Fitzgerald says that [running at his usual pace] "was suddenly utterly effortless," and that "it felt like normal running, only so much better."
Tests were performed in the 1970s to test whether or not the human body had to work harder at a sport if the person in question weighed more. Subjects wore weights on their back or ankles and performed a run. Sure enough, the subjects wearing the weights had to work harder to maintain the same speed as those without the weights. The obvious conclusion from this is that losing weight will allow one to run more easily.
Director of Exercise Physiology research at Hartford Hospital in Connecticut says that "for runners, the general rule is that a 1 percent reduction in weight leads to a 1 percent increase in performance." The question is, how much weight can you lose before the loss has a negative effect on your athletic performance?
Researcher and physiologist, Dr. Mark Tarnopolsky, says he and his friends would experiment with weight loss in college to find their optimal VO2 max (the measure of the body's ability to get oxygen to the muscle during exercise). They found that once the body hit a certain limit, losing weight caused their VO2 max to decrease. He said, "The likely reason was that I had reached a point where my body began burning its own muscle protein for fuel."
Click for Source
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Healthy Recipe of the Month
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 Black Beans and Rice
Yield: 4 servings
· 1 tablespoon extra virgin olive oil
· 3 tablespoons chopped red onion
· 2 garlic cloves, mashed
· 1 can (15 ounces) black beans, rinsed and drained
· ½ cup reduced sodium chicken broth
· 1 tablespoon balsamic vinegar
· ¼ teaspoon ground cumin
· ¼ teaspoon dried oregano
· Dash fresh lemon juice
· Dash cayenne pepper Directions
In a saucepan, sauté onion and garlic in olive oil for 5 minutes until onion is wilted. Add remaining ingredients and simmer for 15 minutes, stirring occasionally. Serve over ½ cup cooked rice. Nutritional Information Per Serving (1/4 of recipe and ½ cup cooked brown rice):
Calories: 210, Fat: 4 g, Cholesterol: 0 mg, Sodium: 294 mg,
Carbohydrate: 39 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 7 g
Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.
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The Importance of Waistline Measurements
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Most people want a slim waist for aesthetic reasons, but it's even more important for health reasons. According to the Centers for Disease Control and Prevention, being bulky around the middle makes it so you're much more likely to develop conditions such as high blood pressure, high cholesterol and diabetes. Before you can start losing weight around your middle, it's important to know what your waistline measures at, so you can best assess your weight-loss plans. In general, having a waist larger than 35 inches (if you're a woman) and 40 inches (if you're a man) indicates obesity.
Source: http://www.livestrong.com/article/89110-measure-waistline/
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