I know summer is already here but so many people make the mistake in thinking that fitness and a healthy lifestyle is only for the summer! Just because clothing is shed more in the summer does not mean that its the only time of the year you should care about how your body feels. Good health is a lifetime of good choices and we at Fitness Results know this to be true. So to help you stay motivated we have put together a Fitness Results Challenge!
Here are the details for the contest:
Run date week of July 16 – week of August 27th
Prize: $300 to be split between all participants who reach their goal!
Must be a current Fitness Results Client.
Must have your measurements and goal assessment set during the week of July 16th! Contest will run for 6 weeks from the day you complete your assessment. Contest not limited to weight loss. All goals will be set evenly by trainers.
Make sure to have fun and stay motivate. Check back her on our blog and facebook to find motivation from our weekly success stories!
Fitness Results Receives 2011 Best of Upland Award
U.S. Commerce Association’s Award Plaque Honors the Achievement
NEW YORK, NY, June 15, 2011 — For the third consecutive year, Fitness Results has been selected for the 2011 Best of Upland Award in the Children’s Fitness category by the U.S. Commerce Association (USCA).
The USCA “Best of Local Business” Award Program recognizes outstanding local businesses throughout the country. Each year, the USCA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.
Nationwide, only 1 in 120 (less than 1%) 2011 Award recipients qualified as Three-Time Award Winners. Various sources of information were gathered and analyzed to choose the winners in each category. The 2011 USCA Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the USCA and data provided by third parties.
About U.S. Commerce Association (USCA)
U.S. Commerce Association (USCA) is a New York City based organization funded by local businesses operating in towns, large and small, across America. The purpose of USCA is to promote local business through public relations, marketing and advertising.
The USCA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.
It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.”
The recommended serving of fruits and vegetables each day is 2-3. It’s always great to eat a handful of carrots, broccoli, cauliflower, or snap peas; however, it doesn’t hurt to spice it up when it comes to how your vegetables come prepared. Raw and steamed veggies are always the easiest, but try changing it up a bit and check out this great website with some really tasty vegetable dish recipes so that you can get in your daily servings of those nutritious and delicious vegetables.
Remember how everyone tells you that the most important meal of the day is breakfast? You have to get your body off to the right start. It’s important to fuel your “tank” before you start your day and hit the ground running.
Similarly, warming up before a workout is just like eating breakfast in the morning. It is very important to warm up and get your body’s core temperature to rise in order to improve mobility and flexibility. Warming up helps you visualize the workout, sport, or other physical activity before you begin your full-on routine. Warming up helps prevent injuries and reduce tightness. It’s important to gradually start your body off on the right foot. Warming up helps you visualize the workout, sport, or other physical activity before you begin your full-on routine.
So, before you meet up with your personal trainer, start playing a sport, or hit the gym… remember to stop and warm up and stretch a little before you hit the ground running.
How many times have you heard that breakfast is the most important meal of the day but you just don’t have the time to fit it in? For some people, it might be hard to get in that essential meal right after you’ve woken up and the day starts moving…fast. So, what is the next step after that?
Fast Food.
Obviously fast food doesn’t necessarily have the healthiest connotation linked to it. However, CNN posted a great article about some of the best, healthiest, and tastiest grab-n-go breakfast options. Check out CNN’s website for more details!
For those of you that can’t or don’t like going to the gym, here’s a work out plan for you. The work out plan below is designed for you to do in the comfort of your own home. Now you can get in shape, stay fit, and exercise without even leaving your house.
All you need for this work out routine is a pair of dumb bells and a flat bench. However, if you don’t have either of these, a great alternative would be something in your house that you could use instead. For example, instead of dumbbells… grab a can of soup or a bag of rice. If you don’t have a flat bench, you can lie on your coffee table or just lie on the floor.
Exercises
If you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don’t, there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you’re serious about your home workouts, you really need at least some basic fitness equipment.
Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time.
Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you’re exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is great in any workout routine.
Dumbbell Flyes – 3 sets of 12 (requires dumbbells and a bench)
Shoulders
These exercises require weights. If you don’t have any weights, don’t worry because you will actually get a pretty good shoulder workout when you do the chest exercises – especially the press ups.
Upright Rows – 3 sets of 12 (requires barbell or dumbbells)
Parallel Bar Dips – 3 sets of 12 (requires parallel bar or similar)
Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses – 3 sets of 12
Dumbell Triceps Extensions – 3 sets of 12 (requires dumbbell)
Legs
Lunges and squats are also great for the buttocks.
Lunges – 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
Squats – 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at your sides – “dumbbell squats”)
Front Leg Raises – 3 sets of 12 (if you find these too easy try using ankle weights)
Note: If your aim is for strength or muscle size, decrease the reps to between 6 – 8 (except for the Ab exercises – keep them the same, but add resistance).
Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news… Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!
How does spicy steak, chicken parmigiana, and shrimp scampi sound for dinner? Are you looking for some TASTY, healthy recipes? Well, this article by Self.Com actually maps out a seven day eating plan so you can watch your calories, but not cut the taste. check out this article below for some great recipes and meal ideas for the whole week!
Eating right just got easier! Simply buy what’s on the shopping list to make a week’s worth of tasty, low-calorie meals. Bonus: Wherever there’s a *, we’ve made the plan even more convenient with precooked ingredients to use in later dishes. You’ll gain time and may even lose a pound or two!
Sunday
BreakfastZucchini-Spice Bran Muffin with 1 cup grapes * Make three muffins today. Have one this morning and wrap up the other two in plastic wrap or a resealable bag for breakfast and snacks later this week. 357 calories, 9.6 grams fat
*Make and chill both dressings and use them interchangeably on your salads all week. Freeze one third of the steak you bought, cook two thirds, eat half now and pack up the rest.
463 calories, 20.6 g fat
Snack Nonfat plain yogurt (6 ounces) with 1 tablespoon slivered almonds, 2 tbsp raspberries (or blackberries) and 2 teaspoons honey 185 calories, 3.8 g fat
DessertChocolate-Covered Strawberries (2) with slivered almonds, 8 oz skim milk *Make four strawberries; eat two and chill two.
287 calories, 14.2 g fat
LunchShrimp Tacos stuffed with leftover shrimp, lettuce, carrot, goat cheese and salsa in two corn tortillas 277 calories, 7.7 g fat
Snack Half of one Zucchini-Spice Bran Muffin from the batch you made yesterday, 1 banana 232 calories, 5.2 g fat
DinnerChicken Parmigiana With Pasta, steamed broccoli and homemade tomato sauce mixed with the angel-hair pasta you set aside on Sunday 521 calories, 10.7 g fat
Dessert Graham cracker squares (4), 8 oz skim milk 202 calories, 3 g fat
Tuesday
BreakfastPumpkin Muesli made with oatmeal, strawberry, almonds and yogurt 377 calories, 8.5 g fat
LunchEgg Salad Sandwich with baby spinach on whole-wheat bread, 1 cup grapes and 8 oz skim milk 665 calories, 18.8 g fat
I came upon these great articles from USA Today and Today about walking your way to success. Gradually see the pounds come off when you pair these walking routines with a healthy diet. A lot of people don’t want to spend hours running on the treadmill or outside sprinting up and down the streets. But here’s the deal… that’s not what it takes. Going on a nice 30-45 minute walk with a friend, family member, or spouse would suffice.
Check out these articles for more information and some great tips to walk your way to success.
Are you looking for a good beginner workout when you go to the gym? Here’s how
Day 1: Do 3 sets of 12-15 reps each. The weight shouldn’t be too heavy. Since you’re just beginning you shouldn’t feel so fatigued that you can’t complete three sets.
Machine Seated Incline Chest Press (In addition to your three sets, do one warm up set of 10 reps, light weight).
How does spicy steak, chicken parmigiana, and shrimp scampi sound for dinner? Are you looking for some TASTY, healthy recipes? Well, this article by 
