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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Maryanne DeProspo | Training Frequency: 2x per week
Cardio Frequency: 360FT program 3x per week
Last Fit Assessment: 7/15/2010
Nutrition Plan: Eats frequent, well balanced meals and drinks 64 ounces of water every day so that it keeps her full and from craving her weakness - dreaded ice cream. But, for those times that she just needs to have her "fix", she has found a Weight Watchers' ice cream, very low-fat, that is very satisfying.
Results: Lost 3.6lbs of body fat! ~Lost 1.5" off her waist ~ Did 17 full push-ups in a row (started at 0) ~ Improved overall fitness level by 16% |
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How to Lower Blood Sugar More Than 100 Points
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 Overview
Monitoring your blood sugar regularly as you exercise and diet toward a better you will help the fight against diabetes, MayoClinic.com indicates. Diabetes can cause many health problems such as stroke, heart disease and kidney failure. Lower blood sugar that ranges within normal limits can make any diabetic feel better and less moody, MayoClinic.com indicates.
Step 1
Talk with your doctor about monitoring your blood sugars twice a day to check the effects of a healthier lifestyle, the American Diabetes Association recommends. The first step is to aim for a baseline for the blood sugar. Start with the baseline calculations before breakfast and at night. Taking the prescribed medications as ordered by your doctor will significantly lower your blood sugar or glucose levels.
Step 2
Learn how to take your blood sugar accurately. This will determine how well you succeed in knowing how much you have actually lowered it, the American Diabetes Association says. Remember to wipe the chosen finger with alcohol and let it air dry. Turn your machine on as per the directions and prick your finger when the machine alerts you to do it. Place the blood on the test strip and insert it into the blood sugar monitor, also called a glucometer. If your blood sugar has dropped 20 points, you can rest assured you are on your way to success.
Step 3
Exercise for a half-hour in the morning and a half-hour in the evening. Exercise at the same times every day, the American Diabetes Association recommends. This will help increase the effects of any anti-diabetic medications you take. Adding exercise to medications and eating properly will bring down the numbers.
Step 4Keep a diary of what you eat every day as per your doctor's recommendations. This will help you to keep track of what sends your glucose levels lower and higher. It also will help the physician to gauge what treatments work, the American Diabetes Association indicates.
Step 5
Remember to stay away from simple sugars and drink plenty of water. Drinking water will help lower blood sugar. Drink at least 8 to 10 glasses of water every day. Not only will the water hydrate your body, but it also will rid it of extra sugar. Water will take the burden from your kidneys because it helps lubricate them and assists them in working quicker and better.
Tips and Warnings
Continue to take your blood sugar readings in the morning and at night, reporting the results to your doctor. When you notice you have dropped 100 points, let your doctor know your sugar has returned to normal. You may be able to get off the medicines or at least have the doses lowered. Losing weight may help decrease the amount of medicines you take, the American Diabetes Association says.
Things You'll Need
Blood sugar monitor Lancets Testing pen Test strips
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Are You Eating Well? Are You Doing Your Cardio?
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Are you aware of all the programs we offer?
Did you know that our Dedham and Westborough (soon to come in Norwell and Cohasset) studios offer a 6 week nutrition program called Nutrition Together. Nutrition Together is a personalized, one-on-one nutrition plan that will help you establish sustainable healthy eating habits.
The program is designed to complement your Fitness Together exercise routine, providing a common sense approach to healthy living.
You will be working closely with your Nutrition Together consultant to guide you through the skills needed to put the basics of a healthy and fit lifestyle into practice.
Over the six week program, you will learn:
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Sensible strategies for eating healthy and staying fit.
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Grocery shopping skills and pantry organization for health.
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Tips on making more nutritious choices when eating in and eating out.
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How to take control of unhealthy eating behaviors.
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How to put it all together to maintain healthy habits for life.
You will have access to the Nutrition Together website which gives you the ability to track your progress during the 6 week program, check out the recipe of the week, and Ask Dr. Janet a question on her blog.
If you are an existing client we can simply use 6 of your sessions from your current program to get started. If you are renewing we can easily add 6 sessions to your next package so you are not using your valuable training sessions.
We also offer a 16 week cardio program called 360FT. The program is entirely based on your heart rate, the most precise method of measuring your intensity during exercise. Many programs in the fitness industry use perceived exertion to determine your intensity, which is not as accurate since factors such as your age, health background, and exercise history form a unique combination. Your workout plan should reflect your unique needs, and since 360 FT is a progressive training program based on your heart rate, it helps you train smarter.
Each week you will receive an easy to follow cardio program for the treadmill, elliptical or bike. Just let us know what you want and we will print it out for you. Best of all this amazing program is completely FREE for our clients. It is extremely easy to follow and will help you burn fat. If you are interested please ask your studio about it. |
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Is Sitting a Death Sentence?
|  If you think your once-a-day training session counteracts the hours you spend sitting, think again. Leading a sedentary lifestyle-even if you exercise regularly-could do a number on your health, according to an editorial in theBritish Journal of Sports Medicine.
The Swedish scientists warned that after four hours of sitting, the genes that regulate glucose and fat begin to shut down. This lack of movement has been associated with heart disease, obesity, diabetes, and other health issues.
So why doesn't exercise help? While working out improves overall fitness, studies have shown that how long you spend sitting may impact your health more than whether or not you hit the gym.
Canadian researchers found that people who sat more had an increased risk of death (independent of whether or not they exercised), while a 2010 Australian study showed that for every hour spent sitting in front of a TV, the risk of death from heart disease increases 18 percent, even for people who exercised.
The take-home advice: Keep up with your daily gym sessions, but make an effort to get up and be active periodically throughout the day to minimize long periods of sitting. Make these tips habit to get more movement in your day:
- Get a pedometer. You may think you're walking more than you really are. Wear a pedometer to get an idea of how active you are outside of the gym.
- Make your gym time count. Kicking your workout into a higher gear will burn more calories throughout the day and train your most important muscle (your heart) more effectively.
- Give your desk a makeover. If you have a desk job, see if your company can elevate your workstation so that you can stand. Or sit on a stability ball for part of the day (it requires balance to stay seated, so your muscles will be working to keep you steady.
- Set reminders. It's easy to get lost in your pile of paperwork for hours. Place a Post-It Note on your desk that says "take a walk" or reset your computer's reminder system to give you daily pop-up messages as a reminder to "stand up" or "take a break.
- Use phone calls to your advantage. While it makes sense to sit while typing, you can stand while talking on the phone. So stand up during conference calls and chats with friends.
Source: http://www.coreperformance.com/daily/live-better/is-sitting-a-death-sentence.html |
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Healthy Recipe of the Month
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Raspberry Walnut Salad
Ingredients
Dressing:
· 1/3 cup fresh raspberries
· 1 tablespoon balsamic vinegar
· 2 teaspoons Dijon mustard
· 1 tablespoon water
· 1 garlic clove, minced
· ½ teaspoon honey
· Salt and freshly ground black pepper to taste
· 5 tablespoons extra virgin olive oil
· 2 tablespoons shallots, chopped
Salad:
Yield: 1 serving
· 1 ounce chopped walnuts
· 1 teaspoon honey
· 1 teaspoon extra virgin olive oil
· 2 cups mixed greens (preferably organically grown)
· 1 pear, sliced thinly
· 1 teaspoon finely crumbled goat cheese
Directions
For the dressing: In a blender or food processor, combine all dressing ingredients except the oil and shallots and process until smooth. Slowly add in the oil and blend until dressing is a thick consistency. Stir in shallots. Chill dressing until serving salad.
For the salad: Preheat oven to 350°F. Spray a baking sheet with nonstick cooking spray. In a small bowl, combine oil and honey. Add in walnuts and toss to coat. Spread walnuts on the baking sheet and bake in oven until golden brown (about 10 minutes). Place greens in salad bowl; add cheese, walnuts, and pear slices. Add desired amount of salad dressing and toss.
Nutritional Information (Salad with ~ one tablespoon dressing):
Food Weight: 4.5, Calories: 445, Fat: 31 g, Cholesterol: 5 mg, Sodium: 83 mg, Carbohydrate: 41 g, Dietary Fiber: 9 g, Sugars: 23 g, Protein: 8 g |
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