Thursday, June 12, 2014

Working out with a partner is way more fun!

Hi there! My name is Shannon Devico, instructor. I want to talk to you today about working out with a partner or friend!

Did you know that Stanford University has found that simply receiving a phone from a friend every few weeks to ask about your workouts can increase the amount of time you workout by 78% on average over a year?!

Can you imagine what would happen if that friend worked out WITH you?

Here are a list of the Top 10 Benefits I have found to working out with a Partner or Friend!

1.      Motivation

·        It is so easy for us to make excuses and cancel time at the gym or in a class when we are working out by ourselves. Knowing that your friend is waiting for you or that you committed to them that you would workout can help you get passed the urge to quit or cancel.

2.      Competition

·        There is nothing better than some friendly competition. When you see your friend do one more pushup, lift 5 more pounds or run one extra lap it pushes you to want to get there too or even break their record.

3.      Accountability

·        When you have to answer to someone about sneaking in that cookie, not making it to class, or not getting to the gym for 3 days, you feel guilty! The thought that you will have to tell your pal why you aren’t meeting the goals you set will make you think twice about breaking your commitments in the first place!

4.      Friends will keep pushing you to work harder

·        It is easy to get comfortable once we start seeing the results that we like. It also easy to stop at the first limits we wanted to reach. Remember when it was hard to do 10 pushups?! A friend will always help you to keep raising your bar and push your limits so you can continue to make progress and not plateau.

5.      Easier to Eat Healthy

·        Studies show that people in groups will eat similar foods. If you’re going out to eat with your workout buddy you will be more likely to both recommend and want to eat at a healthier location. An even better benefit is that you have someone to try and share recipes with!

6.      Easier to try new workouts

·        Sometimes a workout gets boring and that makes it easier to give in to the temptation of quitting. There may be new classes  or machines at the gym you have been wanting to try but you are afraid you might look silly doing it on your own if you have never done it before. Having a workout buddy who is willing to try new things with you will keep you from passing up new opportunities to find the workouts you love and may end up being GREAT at.

7.      More Fun

·        Working out with a friend is ALWAYS more fun. You can laugh with each other when you are learning new moves in Yoga, give each other that LOOK when your new favorite song come on in kickboxing, or even join crazy 5k races that involve trudging through mud and jumping over fire!

8.      No better way to bond

·        When you are working out with a friend you are spending important quality time with each other and you become more invested in each other’s wellbeing and health. You will also now have another common interest that you can share with each other which is important in maintaining that relationship and it is easier to share your struggles with someone who knows you and can be there to support you through your hard days.

9.      Working out with a friend can be cheaper

·        By working out together you can split a personal training session or look for “bring a friend” deals for classes in your area.

10.   You always have someone to CELEBRATE with

·        After pushing each other to meet the goals you set, holding each other accountable for months and suffering through countless salads, grilled chicken instead of fried, no pasta and less wine or beer, what better way celebrate then with your WORKOUT FRIEND! Your workout partner has been the person who was there with you at the start, made it with you to your first goal and who will take the journey with you to your next and you should take the time to enjoy your accomplishments with each other. It gives you both something to look forward to!

Spinach is amazing!!!

 Hi there! My name is Tracey Lindsey, instructor and I want to talk to you today about the wonderful veggie Spinach!

Whether it's a Spinach and cheese omelet. Spinach quiche.  Spinach and mango smoothie.  Spinach salad. Sautéed Spinach with mushrooms.  What’s the common denominator?  You guessed it, SPINACH.  This leafy green vegetable is an excellent source of vitamin K, vitamin A, magnesium, folate, iron, calcium, vitamin C, protein and dietary fiber. 

Do you want to live for a long time?  Eat this vegetable.  Spinach is considered a “heart-healthy “food as it is good for a healthy cardiovascular system and helps lower high blood pressure.

Need fiber? Well eat spinach.  Spinach is a great addition to your diet as a good source of fiber. I, personally, eat spinach on a regular basis just for this reason.  It helps promote a healthy colon system as well.

Have you heard of arthritis, osteoporosis, migraine headaches, and asthma?  Eat spinach.  Studies have shown that spinach has an anti-inflammatory agent that can reduce the risks of having any of the mentioned inflammations.

Are you an accountant, engineer, architect?  Well, the brain is needed to perform these job functions.  The solution. Spinach. Spinach has been linked to slowing the age-related decline in brain function. 

Worried about eating too many calories? Eat spinach.  It has very few calories and no fat. 

Want healthy hair?  You guessed it again.  Spinach does the trick.  Spinach contains folate and iron.  Folate aids in the creation of red blood cells and the iron helps the blood cells carry oxygen.

If you don’t know what healthy food to eat, then your best food choice is spinach.


Healthy diet

Hello, my name is Laura Brownlee, instructor.  I want to talk to you today about a healthy diet to partner alongside your awesome workouts!

It’s no secret that your diet is just as, if not more important, as your physical activity. As the old adage goes “you are what you eat”!

For most men and women, you should be consuming about 2,500 to 1,800 calories a day and certainly never less than 1,200 a day. Of course consult your doctor before changing your diet drastically. What you should aim for in your diet (or should I say lifestyle change) is 30% protein, 40% fat and 30% complex carbs.

What are complex carbs you ask? They are carbs that provide fiber and other vitamins and nutrients, such as whole grains, starchy vegetables and beans along with carbohydrates. Choose your fruit based on the complex carb criteria.  A list of good options for fruit and vegatables are..... blueberries, bananas, sweet potatoes, spinach, zucchini, broccoli, kidney beans, chickpeas and white beans.

Foods high in good fats are almonds, cashews, salmon, trout, avocado, olive oil and chia seeds.

Foods high in protein are turkey, chicken breast, tuna, salmon; pork chops low fat cottage cheese, low fat swiss, parmesan, eggs, yogurt, and skim milk.

Also remember to drink plenty of water and green tea. Both are excellent in aiding in your diet and exercise plan.

They key is finding what works for you, so that you can maintain the lifestyle change you have committed to, otherwise it’s just going to be another “diet” that has failed!

You don’t want to be good for a month or two and then go right back to your old eating habits. Treat yourself occasionally so you don’t feel deprived, but focusing always on your goals at hand.