Fitness Together WOODBURY
Inside This Issue…
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FITNESS & WELLBEING
| If you are like most people, you approach each New Year with wonderful intentions to improve your life and do more in the coming year. Then the New Year comes, and goes, and somehow those good intentions didn’t translate into new accomplishments. Of course, when that pattern repeats itself year after year, we eventually give up on the good intentions altogether and resign ourselves to mediocrity. DON’T GIVE UP. There is wisdom and hope in the old adage, “If you want something you have never had, you must do something you have never done.”
I have some suggestions for you regarding your New Year resolutions to get in better shape. After all, is there anything more important to you than your health? Virtually every day the first section of the newspaper has an article about the serious problems in Long Island from obesity, heart disease, type 2 diabetes, hypertension, stress and a host of other preventable diseases if we were only in better shape. So here are four simple things you can DO to fulfill your New Year resolutions to get in better shape:
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Set exercise appointments with yourself. Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. |
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Set realistically attainable goals. You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat, is truly a fitness success secret. Just remember that your goals should be realistic and attainable. |
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Remember the benefits of exercise. Remember the feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful “feel good" drug in the world – endorphins – were coursing through your veins. If there is a panacea, it’s exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better and live better! |
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Finally, and most importantly, use ACCOUNTABILITY to help you. That’s right, accountability is the number one, most important thing you can do to help you keep your resolution to get in shape. But not accountability to yourself. It’s too easy to rationalize this away. Not accountability to a spouse, partner or friend either. They’ll stop nagging you because they don’t want to damage the relationship. The secret is accountability to a coach, mentor and guide…someone who is committed to your commitment and impervious to your excuses. They can also help you with numbers 1, 2 and 3 above.
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Make 2006 the year you really DO something about becoming healthier, happier and better looking.
Studio Tour |
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At Fitness Together, our personal trainers work with you in fully equipped private rooms. No crowded gyms here. No waiting for equipment. No distractions.
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Bob Mittleman Notes
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Some of you may be aware of this and some of you may not…. Last month I rolled out a running program that is called “High Potential Endurance Training”.
For the past few months I have trained Suzy Volkman for the Disney Half Marathon. The event took place on January 7th, 2006. It was her first half marathon. Prior to working with me, she could not run any further then 3 miles. She placed in the top half of all the finishers with a time of 2:18. Congratulations Suzy. You did an awesome job!!!
Here is what she wrote to me:
Bobby-
Thanks so much! I was very happy with my time.....my goal was 2:30, so when I finished in 2:18 it was unreal!! I felt great & ran strong the whole time. I didn't stop for the bathroom at all & only for quick sips of water. The miles just kept coming up & flying by so fast, each mile marker I hit, I couldn't believe I was there already...it was weird!! And when I realized how well I was doing, it made me run even harder. I finished 1 hour & 2 min ahead of my one friend and then my other friend ran the full marathon on Sun. She maintained my pace the whole way & finished @ 4:29:06...she was also ecstatic! You would love the Disney Marathon, you should totally do it...in fact, you should do the Goofy"....that's when you run the half on Sat & the whole on Sun! I will definitely be back again next year, MAYBE even for the whole marathon but definitely @ least for the half! Oh & by the way...it was 27 degrees in Fla. the day of my race! Also, the race started @ 6AM & we had to catch a shuttle by 4 AM which means we woke up @ 2:30!!!!! The biggest negative (other than the 6am start time) was that there were so many people moving so slow & I had to weave my way through the crowd. I just stayed all the way to the left & kept passing people. Anyway, it was such a great experience & an awesome feeling of accomplishment, thank you so much for putting me on the right track, & giving me the confidence to do this thing right!!! Talk to ya soon!!
Suzy
Now that’s cool stuff. I’m super proud.
The training program is prepared to get you ready for any Marathon or Half Marathon event.:
Your program includes:
- A personalized training schedule that is developed after a one on one consultation.
- A program that is developed based on your level of experience and goals.
- Weekly coaching calls. The maximum length of each call is 25 minutes.
Ongoing support through e-mails.
- You will learn you how to enjoy the entire experience from day one of your training through the day of your race.
You will learn what is proper to eat and drink during your training period.
- You will learn what you should wear during your training and for the day of race.
Optional:
- Anaerobic and VO2 max testing.
- Additional coaching calls during the week.
We can also develop training programs for 5K and 10K races.
Imagine having an experienced distance runner to speak with and guide you.
Imagine achieving your goals.
Imagine having support through your ups and downs in your training.
This program is available to non Fitness Together Clients. All current Fitness Together clients will receive a discounted rate if they do the program. Any referral received from a Fitness Together client will lead to 5 free sessions added to their next package.
Inquire about our CARDIO CLUB!
What better way to work our heart and lungs than taking a walk or a run in the great outdoors. We invite you to participate in the ‘event of the month’. Ask about what event will be taking place this month!
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At Risk: Will You Be Overweight in 30 Years?
A large, community-based study--considered the first to assess the long-term risk of developing overweight and obesity in U.S. adults--found that over 30 years, 9 out of 10 men and 7 out of 10 women were overweight or became overweight. In addition, more than 1 in 3 of those in the study were obese or became obese.
"National surveys and other studies have told us that the United States has a major weight problem, but this study suggests that we could have an even more serious degree of overweight and obesity over the next few decades," says Elizabeth G. Nabel, M.D., director of the National Heart, Lung, and Blood Institute (NHLBI).
Researchers analyzed the short-term and long-term chances of developing overweight and obesity among more than 4,000 white adults enrolled in the offspring cohort of NHLBI's Framingham Heart Study, an ongoing study in Framingham, Mass. Participants ages 30 to 59 were followed for 30 years, from 1971 to 2001.
Nabel, who also co-chairs the Obesity Research Task Force at the National Institutes of Health, says that because the research looked only at whites, "these results may underestimate the risk for some ethnic groups."
Other studies have shown, for example, that Hispanic and black individuals, especially women, have a greater prevalence of excess weight compared with their white counterparts.
The Framingham researchers assessed the participants' body mass index (BMI)--a standard measure of weight relative to height, which is an indicator of total body fat. A BMI of 18.5 to 24.9 is considered a normal, or healthy, weight for adults. A BMI of 25 to 29.9 is considered to be overweight, and obesity is a BMI of 30 or higher.
Making it to middle age without extra pounds was no guarantee for staying at a healthy weight--even in the short term. About 1 in 5 women and 1 in 4 men who were at a healthy BMI at a routine Framingham study examination became overweight after four years. Among those who were overweight, 16 percent to 23 percent of women and 12 percent to 13 percent of men became obese within four years.
"Our results, although not surprising, are worrisome," says Ramachandran Vasan, M.D., associate professor of medicine at Boston University's School of Medicine and lead author of the study. "If the trend continues, our country will continue to face substantial health problems related to excess weight."
According to the National Center for Health Statistics, part of the Centers for Disease Control and Prevention, 65 percent of U.S. adults ages 20 years and older are either overweight or obese, and about 30 percent of adults are obese.
"Overweight and obesity increase the risk of poor health," says Nabel. "We hope these results will serve as a wake-up call to Americans of all ages. Even those who are now at a healthy weight need to be careful about maintaining energy balance to avoid gaining weight. Taking simple steps to make sure that the overall number of calories you consume do not exceed the amount you burn can play a major role in lowering your risk for many chronic conditions."
Being overweight increases the likelihood of developing diabetes, high blood pressure and heart disease, stroke, breathing problems such as asthma and sleep apnea, some cancers, osteoarthritis, and gall bladder disease. Obesity is associated with these conditions as well as with early death. Research has shown that even a small weight loss--10 percent of body weight--can help people who are overweight or obese lower their risk of developing many of these conditions.
For help assessing obesity risk and advice on how to lose weight, consult your health care professional.
www.nih.gov
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Bob Mittleman
Owner, Exercise Physiologist
Fitness Together
8243 Jericho Turnpike
Woodbury, NY 11797
Phone: 516-282-3000
Fax: 516-282-3001
bobmittleman@fitnesstogether.com
We’re on the web!
www.ftwoodbury.com
Mary Floratos
We value all of our clients here at FT. All of you have made a commitment to make a change in your life. Each month we will be highlighting that one client that has made great strides in their fitness program. That client will be awarded 2 free sessions towards their next package. For January, our winner is Mary Floratos.
Mary came on board at Fitness Together with goals of losing weight, increasing her strength, flexibility, her cardio capabilities and improving her energy levels. When we first met Mary, she had plenty of energy and was eager to get started. Mary made a commitment to coming in three times a week, wearing her heart rate monitor and making a change in her diet.
The results she has achieved have been great. She has seen her weight decrease by 28 pounds. Her body fat has been lowered by 18%. Mary has also seen a big improvement in her strength. Her recent health assessment showed improvements in all areas.
With the use of her heart rate monitor she each workout has been productive and she has seen her cardio capabilities soar. Fitness Together is super proud of you Mary and we look forward to your continued success.
Woodbury’s Fitness Together would like to welcome the following new members:
Bob Berman
Maria Dileo
DJ Fitzharis
Elyse Getzler
Melinda Greenhouse
Adrienne Jame
Peter Jurmann
Sameera Khan
Lissa Mayberger
Millie Mittleman
Angie Pashalis
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Birthday wishes for January goes out to:
Maria Dileo
Mary Floratos
Stacey Lieberman
Millie Mittleman
Angie Pashalis
Iris Polatsch
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Please join us in welcoming aboard a newest addition to our training staff, Faisal Nasim. Faisal became involved in fitness at an early age mostly due to a physical injury and his Interest only grew as did his body. He has over seven years of personal training experience. And has worked with individuals of all ages, body types and fitness levels, he understands a clients individual needs. Faisal also successfully completed a body transformation contest where he placed in the top 5% of all entrants. This has given him the knowledge, experience and motivation that is required to get in the best shape a person possibly can and how it can be taught to others the enrich their lives.
A reminder to wear your heart rate monitors during your workouts. The use of this tool will accelerate you on your path to successfully reach your fitness goals. Those clients who have made them a constant part of their routine have seen tremendous gains. This is a must. Without the use of your heart rate monitor, you will have harder time getting the results you desire to achieve.
Accountability Journals:
Exercise and fitness requires a commitment. One method to track your commitment is the use of our accountability journal. This journal gives you the chance to remain accountable to yourself and your trainer. Research has found that when you write down your goals of food intake and exercise routine, you are more likely to reach those goals. The importance of these journals will be stressed by your trainers to help you reach your goals
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Pesto Minestrone
Ingredients:
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Minestrone |
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2 cups coarsely chopped cauliflower |
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1 1/2 cups chopped zucchini |
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3 14.5 oz cans low sodium chicken broth |
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1 16 oz can diced tomatoes, drained |
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1 cup uncooked elbow macaroni or small pasta shells |
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3 cups kidney beans or black-eyed peas, drained and rinsed |
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1 cup carrots sliced |
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1 cup onion chopped |
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Pesto |
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2 tbsp olive oil |
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2 garlic cloves |
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1 cup fresh, loosely packed basil leaves |
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1 tbsp water |
Directions:
Minestrone
In a 5-6 quart saucepan bring ½ cup water to boil and add tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes.
Pesto
Put all pesto ingredients in food processor or blender and process until very finely chopped.
www.cdc.gov
Serving Size:
1/8 of recipe
Each serving:
250 calories, 6g fat
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We now have 212 studios open in 37 states and Canada and 334 studios sold!
For more information regarding Fitness For Life Franchise Corporation, visit fitnesstogetherfranchise.com.
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Discounts for all Clients:
~ 1 free 24oz. Smoothie at Robek’s in Plainview
~ 10% off at Bicycle Planet in Syosset on apparel
~ 10% off footwear and apparel at Runner’s Edge in Farmingdale
~ 1 free tan at Beach Bum Tanning
~ 10% off at Tracy Lynn Sports
~ $10 off any purchase of $40 or more at The Vitamin Shoppe
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