Answer Is Fitness Blog

Have you seen the festive new headers across our Answer is Fitness website? They are there because our 5 year anniversary upon us. Thanks to our members loyalty, dedication, and feedback, as well as our smart and hard working staff, we have been able to provide constantly improving classes, programs and services.  We are proud to be the fitness center of choice in North Attleboro, Springfield, and the surrounding areas ...  and we intend to keep it that way.  Throughout the month of September 2010  we are offering a special promotion for anyone who enrolls at either Answer Is Fitness location.

For the entire month of September we are waiving the enrollment fee and are offering low monthly membership fees of $19.99.  You may know that we offer various boot camps, special programs and group exercise classes that our members rave about .  Motivate a friend to join with you, schedule group exercises with him or her, and enjoy the new friends that you will meet along the way.
 
We are having our 5 year celebration throughout this weekend (9/11/-9/12) and we are inviting everyone to come out and join us. Whether you are a member or not, this weekend is the perfect time to see our facilities and meet our staff in "celebration mode".

On Sunday at 10 A.M. we are having a 5k race in support of "Tedy's Team". Tedy's Team is a stroke prevention and awareness organization which we are proud to be a part of and happy to help raise funds for. So please come on out this Sunday to show your support and take part in our 5k race. We hope to see you all there and look forward to running with you all soon!  

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"Kettlebell" training has arrived and gone mainstream. Kettlebell training is not just for those on the cutting edge of fitness techniques. Kettlebell users range from our brand-new members to our long-time "Group Power" workout class enthusiasts.  The new exercise tool is being picked up by all people, of all ages, in all states of physical health.  What's the buzz here? Read on.

Kettlebells are basically a cast iron weight looking somewhat like a cannonball with a handle. They are used to perform ballistic exercises which combine cardiovascular, strength and flexibility training. They can range in weight from 5lbs to 165lbs. By their nature, kettlebell exercises build strength and endurance particularly in the lower back, legs, and shoulders.  Because kettlebell training increases grip strength, their use is now commonplace in both professional and organized amateur sports training. Many of our members report that is is also quite simply a new and entertaining type of workout.  

By way of example, we'll outline a popular kettlebell exercise for you here.  Remember, as with any new piece of equipment, you must seek out a qualified member of our staff before engaging in the exercise. Of course, the number one reason is your safety, but almost equally important, getting educated by our Answer is Fitness education professionals enables you to maximize the benefit of your time and effort.

Here's a routine that takes 2 or 3 kettlebell exercises and combines them into one. It is an extremely effective routine if you want to really rev up your fat burning, strength training and conditioning all at once.  What you will be doing is the Snatch, Press and Front Squat in that order:

1.   Do a Snatch bring the kettlebell down to your shoulder then
2.   Do a Press bring the bell back down to your shoulder
3.   Do a Front Squat

It is recommended to do 6 reps per side. What you can do is break that up if you want 2 left and then 2 right till you get to 6 per side. Work up to doing 4-6 sets with these. Go through one progression rest 30 - 60 seconds and start again. With experience, strive to cut down on the amount of rest time.

Enjoy your new Answer is Fitness kettlebell exercise.  To your health!  

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Dieters and non-dieters alike choose diet sodas and other non-carbonated beverages as their beverage of choice.  The general thought is that in the decision of sugar vs no sugar, no sugar wins hands down.  It a no-brainer, right? Not so fast.  It is clearly not that simple. This blog post adds the subject of diet drinks to the other "Healthy Facts" that we list out on the website.

Almost all diet drinks contain NutraSweet (also called Aspartame) or the relatively new sugar substitute "Splenda". Both of these artificial sweeteners are questionable both when it comes to helping one loose weight and stay healthy. Although these artificial sugar substitutes are both FDA approved, independent studies show that the results of ingesting them (drinking them or eating them) over long periods of time can have adverse effects.

Headaches, fatigue, blindness, low immunity, and cancers are just a few of the common diagnoses that have been associated with the long-term cumulative intake of Aspartame. You should research this "guilt-free" substance for yourself to determine if it's something you want to take. Many people think that they are simply eating or drinking NutraSweet-laden foods for a short period of time during a dieting period. If so, the adverse effects wouldn't be SO negative and may seem worth it if it really helped you lose weight.

The bottom line question....can Diet Soda (or any drink with Aspartame or Splenda) help you lose weight? The research is divided. Many independent studies (those NOT funded by the same people who make and sell the diet drinks and the related ingredients) conclude that diet drinks do NOT help you lose weight. In fact, diet sodas and other foods and beverages with Splenda or Aspartame may actually cause you to Gain weight. Many studies conclude that because the artificial sugars are of a different chemical compound than sugar, your brain obviously won't recognize them as such.  You may taste the sweetness but your brain doesn't know that your sweet craving has been satisfied and you may crave sweets and thus consume more sugar than you otherwise might have.

A recent study at the University Of Texas showed that laboratory rats became addicted to aspartame like it was a drug. Even if they were technically full, they kept eating/drinking this solution as their brains were not telling them to stop.  They kept consuming a product, in quantity, that had zero chance of satisfying the brains natural call for substance.
 
So high consumption of both diet and sugar-based sodas is not a healthy life choice.  Neither will help you lose weight.  Neither offers much if anything at all by way of nutritional value.  Therefore, neither have any place as a high-consumption element of your diet.

Come join Answer Is Fitness free for 30 days, and during that time, drop the sodas and start anew with H2O.  Think of the possibilities in just 30 short days!

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Our friends are dear and are of foundational importance.  Have you ever considered the loving and caring gift of fitness to those who matter most to you?  Our Seniors Fitness Programs at The Answer is Fitness are 100% customizable in both exercise types and intensity.  Imagine the reward if your initiative motivated just one of your friends to turn their health around.

Many seniors don't exercise for the same reason that people of all ages resist physical activity – they think of it as too hard (maybe even impossible), too boring, or they are self-conscious of taking exercise into the public domain.  But in reality, the hardest part about fitness is just getting it started.  In a very short period of time, once physical fitness training becomes a systematic part of our lives, fitness becomes a self-motivating event.  In fact, one tends to feel "empty" when circumstance mandates a missed workout.

It is a proven fact that exercise can help you maintain your health and independence throughout your life.  Imagine looking back and realizing that you were the catalyst in extending your dear friend(s) independent living for years.  We can think of few acts of greater friendship.

Learn more about how the program works on our  "New Seniors Training Class" web page.  Then please give us a call to talk it over. We will be glad to support your initiative to set this up.  We can join you in joint discussions with your friends and set aside all fears and in fact paint for them the genuinely fun and beneficial results of your training together.  Good luck...and to your good health!

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The importance of protein is well known to fitness buffs and athletes.  However, many of those struggling with weight and diet should become just as educated about the importance of protein in stemming hunger and caloric intake while maximizing strength and energy.  In this post we’ll offer yet another healthy living fact regarding protein as it applies to both the hard-core athlete and those of us “mere mortals”.

Athletes who supplement protein do so to do so to expedite muscle growth and to maintain muscle mass. The protein supplement can be used both in pre and post-workout.  Protein has always been a indispensable requirement for human growth and maintenance.  However, intense physical activity demands increased intake over and above the recommended daily allowance (RDA) of protein.  According to the Institute of Medicine, the RDA for an adult male is 34-56 grams per day depending on age.  The RDA for non-pregnant or lactating females is 34-46 grams per day.  Athletes go far beyond these RDA’s, but as you might have guessed, we strongly suggest the exact additional intake be based on professional advice.
   
How about you dieters?  How can protein supplements help you?  You should know that protein powder prevents hunger because it is filling.  Unlike carbs, which provide instant energy, they also are consumed comparatively quickly.  Once carbs are consumed, the body's blood-sugar level falls with the end result being early onset of hunger.  Now your off to consume more calories to combat that hunger.  Now protein itself is not calorie free, however, dieters will find in most cases that on average, protein inhibits the onset of hunger for a much longer period of time than carbs.  Less hunger, less calories....it is that simple.  It would therefore be logical and well advised to make some level of direct swap of carbs for protein.  

There are many companies coming out with protein supplements however our job at The Answer is Fitness is not to promote any one particular company.  With that said, any member of the Answer is Fitness staff will be more than happy to discuss protein and give you real examples of how it helps.   As to how much and how often to supplement, we recommend that you talk to your personal trainer, doctor, or dietitian for unbiased and professional advice.   

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We are often asked about the best way to lose 20 pounds, 30 pounds, or  more  in the fastest way possible. The questions are sometimes from those more concerned with the opinions of others than  they are about truly wanting to improve their own physical and mental health.  They are motivated by an upcoming event, a visit, or some other external motivation.  

There's no simple answer.   Losing that kind of weight in a safe and healthy manner (and keeping it off over time) is a matter of commitment and  self-discipline. So what we tell people, after they discuss the subject with their physician, is to simply set realistic and obtainable goals.   How about starting off with 3 pounds? This is a very realistic short-term weight loss goal for just about everyone. Plus, losing 3 pounds and toning your muscles even in the slightest can have a big impact on the way you look and feel. If you do it right, losing those initial 3 lbs can be your springboard to much bigger weight loss success.

The basis of good advice incorporates five simple steps:

1. "See" what you want. Every day spend some time mentally visualizing yourself losing weight, being confidant, and feeling fantastic. Have a clear image of what you want in mind at all times.

2. Boost your energy. Make sure you have the energy you need to lose pounds quickly by getting at least 7 hours of quality sleep per night, avoiding soda, sweets and other junk foods, and drinking about 60-70 ounces of pure water per day.

3. Cut out white carbs. Stop eating all highly-processed "white" carbs and you could easily lose 3 pounds in a couple of weeks without doing anything else! The worst and most common white carb foods are white sugars and white flours (e.g. white bread, pasta, etc.)

4. Eat protein and plants. The "perfect" meal for fast fat loss is one based around a lean protein, raw or lightly cooked vegetables (especially the leafy green variety), a serving of beans for appetite-killing carbs, and some good fats (e.g. from olive oil or avocado). No sugars, bad fats, bad starches, fried foods, or processed carbohydrates. Most, if not all, of your daily calories should come from lean proteins, oily fish, vegetables, nuts, seeds, raw fruit, and healthy fats. You'll spike your metabolism and you'll be losing pounds every day!

5. Do short, effective workouts. Don't spend hours every week jogging on a treadmill. Instead, do a short, fun, and intense workout every other day or so. Combine weight training with high-intensity interval training cardio. Do full-body workouts and keep them under 60 minutes in length.

Exercising like this will help you lose those 3 pounds in a reasonably short amount of time, while simultaneously toning your muscles in a way that will make it look like you've lost much more.  And remember, you're over the hump when you honestly are doing this for improving what you think of yourself versus what others think. 

Read an assortment of fitness tips out on our "Fitness Education" page.  Good luck...we're your biggest fan!

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This blog post is for those who are frustrated by the sense of not enough block time to achieve a thorough work out.  To those we ask, have you considered working out twice a day?  Bear with us.....read on. There are clear benefits for some of you Answer is Fitness members out there.

There are studies that suggest that two short intense workouts demand more energy than one long workout. This makes sense when you consider the benefit of recovery that affords the second "half" of your workout to engage fresh vice "tiring" muscles.  Of course you must consider two sets of warm-up periods, so this training method may favor those who warm up very efficiently.  But the bottom line is this. If you are not fully fulfilled by your current work out routine due to time constraints, why not try breaking them up?

Here are the reported physical and psychological benefits of split-workouts:

• Shorter workouts--a sense of accomplishment not once, but twice a day.
• Faster results--Chances are you will slightly more time in two-a-day formats.
• Better sleep--this goes with that sense of accomplishment. You just may psychologically sense a stronger commitment to fitness.
• Boost in metabolism--The process of heating your body positively effects metabolism.
• Increased energy in the morning and evening--Raising your heart rate is a great wake up.   

When splitting up your workouts, consider prioritizing cardiovascular training first and resistance training second. It just makes sense to get max blood flow going early and to catapult you into the day fully mentally charged. Most will find split workouts require more energy, so consider new demands that this approach may place on your diet.   Honestly assess the daily adjustment in intensity and consider the effect on recovery time...adjust as necessary.  

We're not advocating two-a-days as a superior alternative to one-a-days.  We are surprised, however, when discussing the option of two-a-days, how many people respond that they simply had never given it consideration.  For some of you, it might make perfect sense.  

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Why is cycling a fun exercise? How can it help me reach my goal? Well, cycling for exercise is a fantastic, aerobic and relatively easy form of staying fit. Answer Is Fitness' group cycling classes (Club Arc) are a great way to get cardio into your routine. While cardio for most people is something they must tolerate before they reach their goal, this is a fun group activity you can look forward too. Thanks to the visualizations provided by an instructor or your own imagination, one day you may climb your way through the scenic Swiss Alps, and the next day you may repeat high-cadence, swift-spinning intervals on a flat track. As a group you all travel together yet don't even leave the gym. Perfect for when it rains or snows!

Cycling isn't weight bearing unlike running for example. This means there is far less stress and tension in your muscles and joints compared with weight-bearing exercises like running. It is a simple motion of the legs working round and round, and some co-ordination of your core stomach muscles. Cycling is a form of aerobic exercise, which means you aren't starving the muscles of oxygen if you continue to do it over a long period of time, so you can cycle long distances.

Aerobic exercise means your metabolism increases; that means there is more activity going on in your body. Raising your metabolism occasionally over a prolonged period of time will help you body become fitter and function better. Exercise also makes us release endorphins into our blood. Endorphins are a hormone which makes us feel happy and content; perfect if you're feeling a bit stressed after a long day work!

Answer Is Fitness offers many group exercise programs to get its members into fitness and excited about it. We humans are social beings and doing an activity like exercising is a lot of fun with others around. Not only do our group exercises help you stay motivated and reach your fitness goal, but it's a great way to meet new people and feed off of each-other in class.

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This summer has been a major inferno for most of the country. While we regret the heat has forced many of you inside more than you like, we are glad that you turn to climate-controlled fitness activities inside the Answer Is Fitness health clubs. Don't sweat it, things will cool off soon enough, however, we know that the heat has all of us sweating at unprecedented levels. We assume most of you are soaking through every tee shirt in your wardrobe, so it gives us pause to offer some good common sense hygiene tips:

• Clean Out Your Gym Bag - When you leave gym clothes in your bag for days on end, a fermentation process begins to occur in which stink molecules multiply more rapidly. Removing stinky clothes immediately can prevent this fermentation process.
• Wash Your Clothes As Soon As Possible - There are a number of suggestions out there for cleaning your clothes but, whatever method you choose, wash your clothes as soon as possible to avoid permanent funk.
• Try Other Methods of Washing - You may have clothes that seem permanently stinky, as may be the case with sweat-wicking fabrics since they seem to hold onto odor more than cotton fabrics.
• Soak your clothes in vinegar before washing them
• Mix baking soda with your detergent
• Try a specialty detergent

When all else fails; get new clothes. You may find that some clothes get more and more smelly, no matter what you do. Use that as an excuse for a new workout wardrobe.

While sweating is great for our bodies, it provides challenges on the hygiene front. We hope these few hints help out.

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Have you repeatedly heard exercise is important for older adults, but don’t know where to begin? Well look no further, Answer Is Fitness, is committed to everyone's health and exercise routine,  and we offer a beneficial program for seniors! Many older adults feel discouraged by fitness barriers, such as chronic health conditions or concerns about injury or falls. Or maybe you’ve never exercised before, do not you may not know where to begin, or have an ongoing health problem or disability.  Are any of these keeping you from becoming more active?

The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy as you get older. According to recent studies done in the United States exercising can help you manage the symptoms of illness and pain, maintain your independence, and even reverse some of the symptoms of aging. And not only is exercise good for your body its good for your mind, mood, and memory.

No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness, there are many easy ways to get your body moving and improve your health. Check out our senior program for more details and get active!

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