COMPLIMENTARY NUTRITION CONSULTATION
Schedule your session with Jennifer Kaye today
Email: jennifer@informfitness.com or call: 212.755.9895
Sessions can take place over the phone to accommodate busy schedules.
Limited time offer.
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MONTHLY RECIPE:
Summer Lovin' Salad |
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Black-eyed peas mix with cherry tomatoes, fresh basil, green
onions and red leaf lettuce in this colorful, flavor-filled salad.
Experiment with different whole grains; we used millet, but barley or
quinoa work equally well.
Serves 6
> 1 cup millet, rinsed and
thoroughly drained
> 2 cups vegetable broth
> 1 can (15 oz) black eyed peas,
rinsed and drained
> 1 cup green onions, chopped
(1 bunch)
> 1/3 cup fresh basil, thinly sliced
> 1/3 cup olive oil
> 1/4 cup balsamic vinegar
> 1 tsp sea salt
> 1/2 tsp freshly ground black
pepper
> 1 pint basket of cherry tomatoes,
halved
> 6 large leaves of green or red
leaf lettuce, rinsed and
patted dry
Set a large, heavy bottom skillet over high heat. Add the drained
millet to the skillet, dry out and then begin toasting, stirring often.
The millet will be done when it turns light brown, emits a toasted
aroma and begins dancing around in the bottom of the pan. This process
can take anywhere from 3 to 10 minutes.
Turn off the heat and
slowly add the vegetable broth to minimize splattering. Bring to a
boil. Cover, decrease the heat to low, and simmer until the liquid is
absorbed and the barley is tender, about 20 to 25 minutes. Remove from
the heat and let stand, covered for 5 minutes. Transfer the millet to a
large bowl and fluff with a fork, set aside to cool.
To assemble
the salad, add the black eyed peas, onions and basil to the cooled
millet. In a small bowl, whisk together the olive oil, vinegar, salt
and pepper. Pour the dressing over the millet mixture and toss to coat.
Add the tomatoes; toss to incorporate. Taste and correct the
seasonings. Spoon over lettuce leaves and serve.
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QUESTIONS?
Call us at 212.755.9895
or
email info@informfitness.com.
www.informfitness.com
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Greetings!
Greetings!
This month's issue of The InFormer offers a sneak peek at our exclusive Power Pass program. Plus, nutritionist Jennifer Kaye shares a healthy recipe for a delicious summer salad to cool you off during these dog days of August.
We're also busting one of many exercise myths -- spot reduction. Check out the facts versus the fantasy. The next time you're flipping through TV channels and get stuck on an exercise gadget infomercial, you'll know what's really behind the hype.
Enjoy the read, and we hope to see you soon.
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Kudos to Our Triathlon Athletes!
Congratulations to InForm Fitness clients Scott Fuller, Jay Dweck and Tami Kidd, and to our very own Mike Rogers. These four were among the 3,000 participants competing in the July 12 Nautica NYC Triathlon.
We're incredibly proud of these competitors for attaining the exceptional conditioning required to complete an athletic event like the triathlon.
Still, we continue to stand by our core philosophy of the superiority of strength training over cardiovascular exercise to improve and maintain overall health and for weight reduction (in concert with sound nutrition).
Participating in marathons and other athletic activities offers many other benefits, from stress relief and camaraderie to the thrill of competition and personal achievement.
Just remember to reduce the risk of injuries through moderate training, advance planning and careful thought.
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Sneak Peek:
InForm Power Pass Perks
InForm Power Pass members receive an exclusive 10% discount on spa and medical services, along with 30% savings on specialty skin care products, at Dormer Medical Spa.
We're excited to give you a sneak peek at our new Power Pass program, which offers VIP benefits to select InForm Fitness clients.
One of New York's most exclusive spas, Dormer Medical Spa combines the art and science of preventive medicine to help clients look and feel younger.
Reserved for clients who are committed to our "Power of 10" lifestyle and train with us at least 24 times, the Power Pass program delivers special benefits created exclusively for our best clients.
To find out more about the services at Dormer Medical Spa, visit them at: http://www.dormermedicalspa.com.
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Simple Steps Toward
Good Nutrition
 By Jennifer Kaye
Are carbs good or bad? What about coffee, butter, red meat, fat-free frozen yogurt, granola bars, avocados or even fish? Between the constant bombardment of advertising and the seemingly contradictory "science" that changes almost daily, it's not surprising many of us are confused about the true meaning of "good nutrition."
Nutrition is the only science where two conflicting theories can both be proven true because we're all different. We have different blood and metabolic types, different genetics and ancestry, and different lifestyles.
For example, people who sit at a desk all day may not thrive on the same types of food as those who run around chasing a two-year old or who work on a farm. And our nutrition needs continue to change throughout our lives based on season, climate, age, health, and activity level.
Even so, here are some basic truths about nutrition and steps you can take toward better health and happiness:
Keep it simple. We're so worried about antioxidants, fiber and phytochemicals -- all important things -- that we forget about FOOD. As bestselling author Michael Pollan said, "In the Western diet, food has been replaced by nutrients and common sense by confusion." If the food in question was around when your grandmother was growing up, chances are good you're looking at real food. If not, it's likely a manufactured food product that you're better off passing up.
Eat more. A simple rule to dramatically improve your diet is to feast on fruits, vegetables, whole grains, clean protein sources and healthy fats. Focusing on what you CAN have creates less room for the junk in your diet (a theory known as "crowding out"). This strategy succeeds because it isn't based on deprivation.
Eat less. Note "less" rather than none. Cut back on meat, milk, sugar, caffeine and processed packaged foods that contain chemicals and artificial ingredients. By eating less of these foods, even just some of the time, you'll be moving in the right direction. Back to top
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Debunking Spot Reduction:
Why Sit Ups Won't Whittle Your Waist
By Adam Zickerman
"Don't wait another minute! Call now to order our new Abdo-Minimizer (or Thigh Roller, Fanny Booster, etc.)! Just one minute, once a month on this revolutionary system, and you'll have perfectly sculpted abs (legs, buttocks, etc.) in two days! Guaranteed or your money back!"
Don't buy it -- either the promise of spot reduction or the exercise gadgets. Like snake oil salesmen, the only people who benefit from these products are the ones selling them.
Spot reduction exercise doesn't work on the spots you're targeting. How and where you gain and lose fat depends, for the most part, on genetics, hormones and age. Wherever your body happens to store excess fat -- whether it's in your stomach, hips or thighs -- will likely be the last place you see improvement.
Scientific support
Several scientific studies back up the fact that spot reduction is a myth. For instance, researchers in Australia compared the circumferences and fat deposits in the arms of elite tennis players, theorizing that if spot reduction worked, the athletes' playing arms would have much less fat than their inactive arms. The circumferences of the subjects' playing arms were larger -- due to muscular development -- but skin fold thickness measurements showed no difference in the amount of fat in either arm.
A mid-1980s research project at the University of Massachusetts is just one of many studies that have been misinterpreted to spur the spot reduction fantasy. In the study, fat biopsies were taken from the abdomens, buttocks and upper backs of male subjects both before and after a planned exercise regimen. Participants were required to perform a total of 5,000 sit-ups over the course of the 27-day project.
At the end of the study, all of the subjects lost fat -- in all areas, not just their stomach. What the research proved is not that spot reduction works, but that burning sufficient calories reduces fat throughout the body.
Deep waters
Imagine your body is a custom, in-ground pool, designed specifically for your backyard, your tastes and your style. The deep end of your pool is different from your neighbor's pool, with varying shapes and depths. Spot reduction is the erroneous notion that, if you took water out of the deep end, that's where the water level would drop; the shallow end would stay the same level.
The problem areas of your body are like the deep end of a pool. As you remove weight -- or "water" -- you'll notice it sooner in your non-problem or shallow areas, than you will from your deeper, problem spots.
So the next time you're tempted to pick up the phone and order the latest and greatest exercise gadget that promises six-pack abs in six days, call us first.
Our Power of 10 workout takes care of your whole body -- deep ends and all. Back to top
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Client Spotlight: Mariko Philips
 After reading a two-page testimonial by
Barbara Walters about her experiences with the Power of 10 workouts, Mariko Phillips decided to give InForm Fitness a try. Within three weeks, she began seeing results.
"It was difficult to believe because I've been struggling with extra weight since I was a child," said Mariko. "My boss saw the almost instantaneous results, and she signed up for a 10-session package."
InForm: When did you start training at InForm Fitness Studios?
Mariko: I started in May 2007, driving more than 50 miles from the east end of Long Island to my trainers in Massapequa. Within 12 months, I was down 18 pounds after gaining considerable muscle weight.
InForm: When did you realize that this fitness program was truly enhancing your life?
Mariko: Putting aside the aesthetic benefits, in the past after leaving the gym, I remember being ravenously hungry for anything and everything I could get my hands on. It was almost as if my body wanted to maintain its weight and was BEGGING me to eat.
Now, my hunger has significantly subsided. I eat when the cravings come, but I don't think I could overeat even if I wanted to, except during a few days each month.
My body just says, "No more. You're going to feel ill if you eat another bite." When I DO start to get hungry, I eat real food with life-sustaining nutrition (protein, carbs and fats, preferably to-gether) instead of a piece of chocolate cake. It's easier because I know I'll probably be dropping a pound of pure fat within a week or two if I truly challenge my muscles to fatigue and not let my mind allow me to quit.
InForm: What were your fitness goals when you started training at InForm?
Mariko: To become healthier, stronger and -- most of all -- more fit.
InForm: Are your workouts difficult?
Mariko: Relatively speaking, no. Applying yourself for less than a half hour, once a week, is the EASIEST thing you can do to accomplish your goals. Applying or challenging your muscles is only difficult when you let your mind believe it is supposed to be hard. It is completely psychological.
Once you directly experience the results, it becomes a joy and a privilege, and you look forward to the life-changing weekly workouts.
What I find most difficult is seeing so many other people around me who are struggling because they aren't using the program.
InForm: What results have you seen from your strength training?
Mariko: Life is easier and lighter because I am stronger. I have more time and a better time.
InForm: To what do you attribute your success with the Power of 10 workout?
Mariko: Reaching complete muscle fatigue and eating at least some protein in my meals. You know life is getting better when new options, like InForm Fitness and healthy dessert-like foods, come along.
InForm: What advice do you have for others who have never tried this fitness program?
Mariko: You're very fortunate to learn about the program and even more fortunate if there is an InForm Fitness Center near you. But the people who benefit the most are those who recognize the truth about the Power of 10 and seize the opportunity.
Give yourself this gift. Back to top
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