Fitness Tip - Hydration

Rest and Hydrate! A common phrase heard around the studio.

We're always telling clients to drink more water. But why and how much? Here are some of the benefits of drinking water.

• Helps to suppress appetite
• Regulates body temperature
• Helps the body to release stored water
• Ensures proper organ function
• Aids in metabolism of water
• Acts as a key ingredient to muscle contraction
• Helps rid the body of waste and avoid constipation

Ok, so you're sold on the benefits of water, but how much should you drink. Everybody knows the 8, eight oz glass rule. That's fine for someone who is sedentary, but it's not enough for an active person trying to change their body composition.

Use this rule instead: Drink half your body weight in ounces per day. That's a lot of water you say. Yes, but you need the water.

How do I drink all that water in one day? Simple get a 32 oz. water bottle (BPA free of course) and drink it. Repeat it as necessary. And yes, you will pee a lot as well:)

Remember to make YOU a priority in 2009.

Fitness Tip - D.O.M.S.

OUCH!!! - Why do our muscles get sore 1 - 2 days after a workout? It's called Delayed Onset Muscle Soreness aka: D.O.M.S.

When you are doing a weight training exercise, the eccentric phase of the exercise (the part where you are resisting gravity) creates tiny tears in the muscle and connective tissue. Don't fear as it's really a good sign when this happens. It means you are "overloading" the muscle. When you overload the muscle, it will tear, then repair itself, and get stronger.

Your body will always adapt to the workload you put on it. When it comes to getting fit, you don't want your body to adapt to the workloads, unless you just want to maintain your fitness level. In order to change your body and get stronger, your muscles require "overload" in different ways. Higher amounts of weight and new exercises will always keep your body guessing.

Try to embrace the soreness, its a good sign of progress. Don't worry, it will decrease in another day or two. In the mean time, here are some ways to help deal with it:

Ice/heat, stretching, massage, proper nutrition - remember your protein, hydration, cardio - which increases blood flow

If you are NOT sore after a workout, you may not be working at an intensity that is challenging enough or your body is used to the workout you are doing. Working with a personal trainer can help to push you to your limits which creates real results. What's the old saying: "No Pain, No Gain. It may apply here.

Remember to make YOU a priority in 2009!

Love'em or Leave'em 5K Race

Congratulations to Antoinette for not only participating in the Love'em or Leav'em 5K Valentines Day Race on February 8th, but for also beating her previous race time. All the hard work in the studio, on the treadmill, and outside cardio is paying off.

Keep those legs moving Antoinette and we look forward to hearing about your next race exploits! -The FT Team

Fitness Tip - Streeeetching

It feels good to stretch, so why don't we do it more often? Stretching should be a part of every good fitness routine. When we exercise, whether it be weight lifting, bike riding, or any other type of workout; muscles contract and then become short and stiff. It's really important for you to stretch to get the length and flexibility back. If muscles remain short and tight, it can lead to injuries, soreness, as well as throw off your posture and create imbalances.

It's best to stretch when muscles are warm. Think of your muscles like a piece of taffy. When taffy is warm, it can move fluidly and stretch without tearing or breaking. The same is true for your muscles. The best way to stretch is after you are warmed up. Ten minutes on the cardio machines or brisk movement will do. You can also wait to stretch after your workout (that way you are really warmed up!). Benefits of regular stretching:

• Improved flexibility, endurance, and strength of the muscles
• Reduced muscle soreness, aches and pains.
• Better muscular and joint mobility
• Prevention of some lower back problems
• Improved body alignment and posture
• Decrease chance of injuries
• Improved ability to do daily activities like getting in and out of the car, or bending down and tying your shoe.

Ten minutes a day of regular stretching will make a real difference in the neural-muscular tendon unit. Static stretching (holding each stretch with no bouncing) is recommend for 10 - 30 seconds, with 1-3 repetitions.

It's not always easy to see the benefits of stretching right away. Don't give up! Over time, you will see a real difference. Tracking your flexibility, like we do in your fitness evaluation, may also be motivating enough to continue stretching!

Remember, make YOU a priority in 2009!

February Client of the Month - Heidi Baughman

Our Client of the Month for February is Heidi. She has embraced the hard work that comes with making changes to ones' body. From giving it her all in the workouts, to adding cardio to her off days, and even making changes to her dietary habits. All this resulted in the positive changes that she was looking for at her first fitness evaluation . Keep up the great work Heidi!

Here is Heidi on her time at FT. "After many unused gym memberships, failed diets, and lack of nutritional knowledge, I am now armed with the tools and determination to get into the best shape of my life. I have made huge steps towards achieving my goals (get in shape and lose 20 lbs). The FT trainers keep the workouts varied and push the intensity harder than I can push myself. I've changed everything... no drinking for over a month, no caffeine, eating super healthy and balanced food, while working out 4 - 5 days a week. I'm excited about my progress and think I will be ready to wear a bikini in March!"

January Client Competition Winners

Screaming quads, lungs-a-busting, and tired arms - that is what it took to win January's Client competition. This contest involved doing what is called a PULL SQUAT using Tabata timing. Standing next to the squat bar, hands on the bar, clients squat until their arms were fully extended, then they use their arms to pull themselves back up along with the back muscles. The goal was to do as many of those squats in 20 seconds, followed by a 10 second rest for 8 rounds. The winner was the one who completed the most during that time frame.

Congratulations to the following clients on their record setting accomplishments:

Rich - 206 pull squats
Ce Ce - 197 pull squats

Next up - stair climbing!