Fitness Together Georgia

The days of believing lifting weights will slow down your golf swing or upset your rhythm are finally over. The truth is strength training can be beneficial for every aspect of your game and also help to improve your endurance from the first tee to the 18th. As a matter of fact, strength training contributes to stamina.  Here are some solutions to your golf game.

* Add more distance- Strengthening the trapezius and latisimus dorsi will increase club head speed and add initial yards onto your drive.

* Lose the shanks- Balance training with added resistance will ensure an even strike so the club doesn’t lead or fall behind the ball at the point of impact causing a shift in direction

* Command the sand- Power generated from the legs and core will pull the ball out of a stubborn situation so don’t have to compensate with your arms or injure your wrist.

*Add Stabilization Exercises- Adding exercises that incorporates more of your trunk muscles (aka: core), will help you with consistency and controlling the club better.

*Change it up- One of the most common mistakes golfers make in golf conditioning is doing the same exercises over and over again.  You must have a progressive and periodized program (just like the pros).

At Fitness Together we can show you the secrets that will drastically improve your game!  Ask about our Golf Conditioning Program

Dennis Sluder

NPTI Certified Trainer

Nutrition Coach

Sir William Osler, the famous Canadian medical doctor, once quipped, “There’s only one way to treat the common cold — with contempt.” And for good reason. The average adult has two to three respiratory infections each year. That number jumps to six or seven for young children.

Whether or not you get sick with a cold after being exposed to a virus depends on many factors that affect your immune system. Old age, cigarette smoking, mental stress, poor nutrition and lack of sleep have all been associated with impaired immune function and increased risk of infection.

Keeping the immune system in good shape
Can regular exercise help keep your immune system in good shape? Researchers are just now supplying some answers to this new and exciting question. Fitness enthusiasts have frequently reported that they experience less sickness than their sedentary peers. For example, a survey conducted during the ’80s revealed that 61 percent of 700 recreational runners reported fewer colds since they began running, while only 4 percent felt they had experienced more.

Further research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly, and are better able to kill bacteria and viruses. Once the moderate exercise bout is over, the immune system returns to normal within a few hours.

In other words, every time you go for a brisk walk, your immune system receives a boost that should increase your chances of fighting off cold viruses over the long term.

Should you exercise when sick?
Fitness enthusiasts and endurance athletes alike are often uncertain of whether they should exercise or rest when sick. Although more research is needed, most sports medicine experts in this area recommend that if you have symptoms of a common cold with no fever (i.e., symptoms are above the neck), moderate exercise such as walking is probably safe.

Intensive exercise should be postponed until a few days after the symptoms have gone away. However, if there are symptoms or signs of the flu (i.e., fever, extreme tiredness, muscle aches, swollen lymph glands), then at least two weeks should probably be allowed before you resume intensive training.

Staying in shape to exercise
For athletes who are training intensely for competition, the following guidelines can help reduce their odds of getting sick.

1. Eat a well-balanced diet. The immune system depends on many vitamins and minerals for optimal function. However, at this time, there is no good data to support supplementation beyond 100 percent of the Recommended Dietary Allowances.
2. Avoid rapid weight loss. Low-calorie diets, long-term fasting and rapid weight loss have been shown to impair immune function. Losing weight while training heavily is not good for the immune system.
3. Obtain adequate sleep. Major sleep disruption (e.g., three hours less than normal) has been linked to immune suppression.
4. Avoid overtraining and chronic fatigue. Space vigorous workouts and race events as far apart as possible. Keep “within yourself” and don’t push beyond your ability to recover.

Source: American Council on Exercise

The Atlanta Track Club is now taking entries for the 2010 AJC Peachtree Road Race T-shirt Design Contest.  All designs must be received by the Atlanta Track Club by Monday, March 1.  Read more.

Online registration for the AJC Peachtree Road Race opens at 1 p.m. EDT Sunday, March 21, 2010 at ajc.com/peachtree.  Read more.

New for 2010 – Start wave placement for the AJC Peachtree Road Race will be performance-based.  Read more.  View start wave time standards.

New venue and number pick-up added to the Peachtree Health and Fitness Expo.  Read more.

Complete Story @ http://www.atlantatrackclub.org/peachtree.htm

FT Georgia found this article at www.racemates.com

Wednesday, February 17th between 3-7pm we will be doing an Open House! This gives you the perfect opportunity to learn about Fitness Together!

By coming, you will receive 3 FREE SESSIONS (first time guest only). Bring a friend and they will also receive 3 FREE SESSIONS and you will be entered in a drawing for $150 off toward any training package!

We will also have free food from EVOS (www.EVOS.com)!

Please join me in congratulating our first Fitness Together Alpharetta, Dunwoody, Norcross Client of The Year, Tim, Schneberger.

We have some VERY dedicated clients in our 3 studios, who impress and inspire me every day, and each of your should be very proud of your accomplishments and committment to a healthy lifestyle.

However, we can only have one Client of The Year and for 2009 it is Tim Schneberger. Tim began training with Fitness Together Alpharetta in May 2009. Instead of making small incremental changes, Tim dove in headfirst and made some drastic lifestyle changes. It was past time and he was ready.

When you take in to account missed workouts due to vacation, illness, and other things that keep people from making their appointments, the average Fitness Together client trains 1.85 times per week over the course of a year. Not a great statistic, but it is what it is.

Our clients who achieve the best results average 3 times per week. Tim committed to 4 training sessions per week and even more impressively maintained that all the way up until surgery kept him out of action for about 6 weeks.

Tim was born with “Champaign” Muscular Dystrophy, a rare form of muscular dystrophy, where the achillis tendon is not long enough and can create difficulty and pain using the legs.

Working out the lower body can cause some significant pain, as one could imagine. Tim has never once complained or made excuses. He just says “bring it on” with a smile and positive attitude.

Tim had surgery to help correct one of his legs and the doctor’s orders were no workouts for 6 weeks. Tim rested like the doctor told him, but continued to follow his healthy eating program to a T.

When Tim’s doctor released him to start working out again, he called Fitness Together immediately from the doctor’s office and was able to schedule an appointment driving straight from the doctor. Tim’s dedication and committment is just as strong now as when he started this journey last year.

I had the opportunity to sit down with Tim and conduct an interview to discover Tim’s secrets to success:

Russ Yeager: Hi Tim, Thanks for taking the time to sit down with me. So, what was your reaction when you found out you were client of the year?

Tim Schneberger: Total shock. I don’t know all the other clients. I only know what I do.

Russ: What do you feel your biggest accomplishments have been since working out at Fitness Together?

Tim: I have lost 18 lbs, I am eating much better, building strength, and quit smoking cold turkey for over 6 months now.

Russ: That is pretty modest. Your entire lifestyle is so much healthier now and I an tell the change is permanent. Is there one thing in particular that you are most proud of?

Tim: Making the commitment to just do it and staying with it.

Russ: What have been your biggest challenges? How did you overcome them?

Tim: Having the achillisis tendon extended 4 centemeters in my right leg. All FT trainers have been very accommodating. I have been willing to try anything at least once. If I couldn’t do it we would stop. I think having a “Can do attitude” has made all the difference.

Russ: How important has the coaching from the Fitness Together trainers been during this process?

Tim: I couldn’t have done it without them. No way. They showed me exactly how to do things properly and help me work around my handicap.

Russ: How many days a week do you work out with your trainer?

Tim: Typically 4. I am only able to do 3 right now since I can go full blown legs right now. My trainer actually won’t let me yet. I trust him but I am ready! On my own, I go to physical therapy 3 times a week and do stretches 5 times a day.

Russ: What would you say to people who know they need to make a change, but say they don’t have the time?

Tim: Got time for a movie or a ballgame? Time to have dinner with friends?

You have time to workout. I actually just told some friends I could not go eat with them because I had my workout scheduled. Sometimes it takes sacrifice.

Russ: Has it been difficult to incorporate the nutritional changes into your busy lifestyle?

Tim: No. not at all. That was easy. Once you make the commitment to do it making a change comes naturally. My wife made the changes with me and has lost 23 lbs and 3 pants sizes. It all comes back to that committment.

Russ: That’s awesome! You have done great Tim, what are your biggest goals for 2010?

Tim: Don’t stop, build strength, preach to friends family relatives the importance of living a healthy lifestyle and don’t let anyone else tell me otherwise.

Russ: Thank you Tim for your time, your dedication and hard hard work. You are truly and inspiration to me and all of us at Fitness Together! I wish you the best in 2010!

Thanks for letting us share Tim’s success story with you, Russ. Have a healthy and happy week!

In Good Health!
Russ Yeager
Fitness Together – Alpharetta, Dunwoody, Norcross

Caffeine is the most widely used ergogenic aid (a substance that can purportedly enhance sports performance) and has been scientifically proven to be a highly effective sports aid. Caffeine is a central nervous system stimulant that can help you perform better because it acts to increase alertness as well as lower your perception of effort during exercise—so you can exercise harder and it won’t feel as difficult.

The science has shown that caffeine is most valuable for endurance-type athletes involved in sports such as cycling and long-distance running. Caffeine has been shown to increase the amount of fat floating in the bloodstream of endurance athletes, which would theoretically improve endurance performance by helping to spare muscle glycogen.

When muscle glycogen runs low, endurance athletes need to slow their pace, so an ergogenic aid that enables athletes to “spare” the glycogen in favor of using the fat for fuel would be highly beneficial and potentially delay fatigue.

 
If you do decide to drink a cup of coffee before exercising, there are a few caveats. Caffeine is a diuretic, so if you choose to consume it before exercising in a hot, humid environment, be sure to drink extra fluids to compensate. Furthermore, many people are caffeine sensitive and can have negative side effects from consuming caffeine, such as nervousness, upset stomach and a rapid heart rate. If you are caffeine sensitive, I would suggest that you abstain.

Posted by Dr. Janet Bond Brill

It’s not often that you would find a fitness coach that endorses a fast food restaurant.  However, when it comes to Evos, you can make an exception.

This is the reason why Evos and Fitness Together are partnering up to educate the public on making wiser, healthier choices as it relates to your health and fitness.

To kick off this partnership, health and fitness expert, Kelly Huggins is coming to Evos to discuss 5 of the Most Common Weight Loss and Fitness Myths!  You will receive a FREE meal at this event.  You must RSVP and bring a friend or significant other.

What will you learn:

• Why diets actually cause you to get fatter.
• What type of exercise is best for fat loss.
• How many times a week you should exercise.
• and much, much more!

Date:  February 24^th, 2010

Time:   6pm-7:30pm

Only available for up to 30 participants.

Additional features:

• Receive a Cardio Kickstart program.
• Free gifts and a drawing to receive free personal training.

Facebook Event

The most crucial way to a healthy heart is through what we eat and regular physical activity. These are not temporary fixes and should be considered long term lifestyle changes for staying healthy on into our golden years!

Eat For Your Heart

This means eating foods that are low in fat, cholesterol and salt, while being rich in fruits, vegetables and whole grains. Legumes, low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Know Your Fats

Most people tend to think of all fat as “bad.” The truth is we actually require a certain amount of healthy fats (monounsaturated and polyunsaturated) in order to function and have a healthy heart and immune system. Saturated and Trans fats are the worst and should be limited or avoided all together. Both saturated and Trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. There’s growing evidence that trans fat may be worse than saturated fat because unlike saturated fat, it both raises your low-density lipoprotein (LDL), or “bad,” cholesterol, and lowers your high-density lipoprotein (HDL), or “good,” cholesterol. Omega-3 fatty acids, a type of polyunsaturated fat, have been shown to decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Omega-3s are present in certain fish, flaxseed and walnuts.

Prevent High Blood Pressure

Almost 76% of people on blood pressure medicine could come off the drugs by simply including lifestyle actions such as healthy diet, regular physical activity and maintaining a healthy weight! While there is no silver bullet, these efforts will help you to keep normal blood pressure levels and come off or avoid blood pressure medicines completely! A meal plan low in sodium and rich in fruits and vegetables goes a long way towards long-term heart health.

Keep Your Homocysteine Levels In Check

Research now supports findings that homocysteine, a substance found in the body is a greater indicator of ones risk for heart disease than blood pressure and blood cholesterol. Getting plenty of B vitamins such as B6, B12 and folic acid can lower blood levels of homocysteines. Avoiding too much caffeine and consuming plenty of fruits and vegetables rich in colorful pigments called flavonoids and carotenoids are also shown to reduce homocysteine levels. In addition these pigments act as antioxidants that protect heart muscle by absorbing free radicals. Vitamin E and Coenzyme Q10 are particularly potent antioxidants, both of which have been shown in medical studies to be beneficial to the heart.

Maintain a Healthy Waistline and Body Fat

We all know now that obesity is a major risk factor for heart disease. So just what constitutes obesity? Our bodies are made up of water, fat, protein, carbohydrates, vitamins, and minerals.

Obesity simply means that you have too much body fat. The size of your waistline is one way to estimate body fat. A high-risk waistline is more than 35 inches for women and more than 40 inches for men. Other methods for determining your percentage of body fat include professional measurement and skin fold tests and hydrostatic testing which will produce the most accurate body composition measurements. Carrying to much body fat increases your chances for heart disease and other health risks significantly. Through exercise, nutrition and attention to our lifestyles we can dramatically improve our quality of life and reduce our risks of heart related illness now and in the future.

Jim Stringer

NPTI Certified Trainer

Nutrition Coach