9. January 2011 by admin.

True life is lived when tiny changes occur.

-Leo Tolstoy

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your resolutions a reality this year:

1.       Write down your resolutions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.

2.       Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work?  If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.

3.       Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.

4.       Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.

5.       Reward yourself with every little accomplishment. If your resolution is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

6.       Enlist help when you need it. It is so easy to think that you can do everything on your own, but sometimes you need some help. Working with a personal trainer or nutritionist might just give you the tools you need to complete your resolution this year.

7.       Plan for the obstacles. Most people decide what they will do to accomplish a goal, but do not take into account the obstacles that might get in the way. If you handle the problems before they happen it is much easier to deal with problems like a busy schedule, the need for childcare, travel, or anything else that might be a likely barrier to success.

8.       Know why. Many people decide to make a resolution, but are not clear why they are motivated to make this change. Identify why you want to accomplish your goal so that you can go back to your own reasons when things get tough.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Happy New Year!

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25. November 2010 by admin.

Thanksgiving rings in the holiday season’s bounty of feasts. Nothing beats getting together with friends and family and enjoying a holiday meal. The challenge of course is keeping our weight in check between now and New Year’s Day. No one wants to feel deprived through the holidays and you shouldn’t have to deprive yourself. Here is Alpha Fitness’s Top Ten Ways to Avoid Holiday Weight Gain.

10. Take a walk after a holiday meal. Not only will this help you digest your food better, it will help burn off some calories.

9. Incorporate lots of fresh vegetables into your holiday meals. They will add vibrant colors and flavors to many of your holiday favorites, more nutrition and fiber and help to fill you up sooner.

8. Bring a healthy dish. If you are attending a party or holiday get together bring your own favorite healthy dish. This will help you to at least be eating something nutritious that day.

7. Don’t arrive hungry. Having a healthy snack like vegetables with hummus, an apple with peanut butter or yogurt with fruit will help you to eat a more reasonable portion. Many people make the mistake of eating very little during the day to prepare for the large meal that they will be eating. This is likely to trigger a binger where you have no control over the amount you are eating.

6. Don’t extend the festivities past the day of the holiday or party. It’s okay to splurge once in a while, but don’t take that eating style into your daily life. One bad day won’t ruin your waistline, but a month certainly will.

5. Pick your favorites. Don’t feel obligated to try a little bit of everything. That will give you more calories than you can possibly need and won’t even leave you satisfied. Stick to your favorite options when you splurge and have a reasonable portion. You don’t have to deprive yourself of your favorites.

4. Run or walk in a turkey trot. Going for a good run or walk the day of Thanksgiving will help to burn calories and rev up your metabolism. While you might not be able to work off your entire Thanksgiving dinner, you certainly will make a dent.

3. Beware of the alcohol. I know, everyone enjoys a cup of holiday cheer, but the calories do add up. Unfortunately, they are empty calories so you are still going to want to eat in addition to the drinking. It’s okay to have a drink, but just watch how much you are drinking and what the drink is. For example, a glass of red or white wine only has about 120 calories compared to the 200+ calories found in many drinks. Eggnog in particular is high in calories with 343 calories in just one cup!

2. Make the people the focus of your attention, not the food. People feel deprived when they go to a holiday gathering and try to diet because they are focused on what they cannot have. If you focus on enjoying the time with family and friends, the food will not be as much of an issue. Enjoy the meal, but focus on the people.

1. Finally, this is a great time of the year to get a head start on your New Year’s resolution and start an exercise program. While it is not the best time of year to try and lose weight, starting to exercise will help you to maintain your weight through the holiday season, will improve your energy, and put you in the right holiday spirit.

Have a very Happy Thanksgiving from all of us at Alpha Fitness!

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5. November 2010 by admin.

As the weather gets colder and the days get shorter, many people find that they want to slow down, eat heavier foods and might even find themselves developing a case of the winter blues. Particularly in New England, winter can be a long hard season for many to deal with. The cold, snow and ice make spending time outside challenging. The lack of sunshine brings our spirit down. So how can we help to prevent the winter doldrums?

First, while in the summer months we are naturally more active with lots of outdoor activities, in the winter we tend to spend much more time inside. Upping your activity level is one of the best ways to increase your sense of well-being. After exercise, most people report an improvement in their mood that can last anywhere from six to 24 hours. Exercising on a regular basis is considered as effective as counseling at helping to regulate mood. What activity is best? Really anything you like will do as long as it lasts for 30 minutes or longer and is of at least a moderate intensity.

Vitamin D is another piece in the winter blues puzzle. In general, it is very difficult to get enough Vitamin D. While our bodies are equipped to make Vitamin D when exposed to sunlight, it is not as easy as it may seem to get the necessary amounts. First, you need to have at least an hour or two of direct sun exposure between the hours of noon and 2 p.m. In order to get enough sun during the winter months, you would need to be closer to the equator for this to happen. Even if you were outside during this time frame in New England, you most likely would not have enough skin exposed to soak up the sun’s rays. The solution, at least, is quite simple. A dose of approximately 1,000 IU’s of Vitamin D3 taken on a daily basis can provide what the average person needs. Vitamin D helps to regulate mood and those that are low on Vitamin D may find themselves battling depression. Vitamin D tends to be particularly low in those with autoimmune disease and has even been considered as a particular cause in diseases like multiple sclerosis. If you think that you may be low in Vitamin D, your doctor can run a simple blood work to test your levels and then prescribed the correct amount of Vitamin D for you to take.

Be proactive this winter season. Create your own plan to prevent the winter blues.

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12. October 2010 by admin.

October is breast cancer awareness month, so I thought that I would take the time to help educate a bit more about this disease. So often, we jump on the bandwagon to promote a great cause (and it is a great cause!), but how much do you really know? Let’s start with the facts.

• Breast cancer is a malignant (cancerous) tumor that starts from cells of the breast. The disease occurs primarily in women, but men can get breast cancer as well.
• Almost 200,000 new cases of breast cancer are expected to occur among women each year. An estimated 40,000 will die of this disease.
• Breast cancer is the leading cancer among American women and second only to lung cancer in deaths.
• More than two million women currently living in the United States have been diagnosed and treated for breast cancer.

So know that you know a bit more about the ugly statistics surrounding the disease, let’s talk a bit about risks for breast cancer. The first risk is something that we can easily change, our lifestyle. Did you know that consuming one ore more glasses of alcohol a day can contribute to your breast cancer risk? So is being overweight and/or sedentary, especially after menopause. To help prevent breast cancer eating a diet high in fruit and vegetables and participating in a regular exercise program are great ways to stay healthy. Our environment can also contribute to the risk for breast cancer. Toxins like second-hand smoke (or even worse smoking yourself!); PAHs (polycyclic aromatic hydrocarbons) produced by the burning of coal, oil, gas, garbage or other organic substances; certain organchlorine compounds, such as PCBs formerly used in electronics are of particular worry.

Unfortunately, there are also risks that we have less control over. Exposure to estrogen, a naturally occurring female hormone, is a large factor in your breast cancer risk. Particularly for women who began menstruating before age 12, began menopause after age 55, had hormone replacement therapy for more than 5 years, first pregnancy after age 30 or no pregnancies at all, and if you have breastfed for less than 12 months (total for all children). Family history is also a predictor of risk for breast cancer. This may be due to either genetics or similar lifestyle choices or environmental risks. Finally genetics are also a factor. While research suggests that only 5-10 percent of all cases of breast cancer are caused by inherited genetic mutations (or alterations). There are two gene mutations called BRCA 1 and BRCA 2, which can cause breast and ovarian cancer. These mutations, however, are thought to only account for half of hereditary breast cancer.

To help prevent or at least have early breast cancer yourself be sure to be proactive in your own health by following the recommendations below.

• Yearly mammograms are recommended starting at age 40 and continuing for as long as a woman is in good health.
• A breast exam by a doctor or nurse should be part of a periodic health exam, about every 3 years for women in their 20s and 30s and every year for women 40 and older.
• Women should know how their breasts normally look and feel and report any breast change to their doctor without delay. Breast self-exam is an option for women starting in their 20s.
• Certain women, because of their family history, a genetic tendency, or certain other factors should be screened with MRI in addition to mammograms. If you think you are at higher risk for breast cancer, please talk with your doctor about your history and whether you should have an MRI. For more information on breast cancer screening, please call the American Cancer Society at 1-800-227-2345, anytime, day or night.

If you would like to be on the front lines of fighting this disease, join Alpha Fitness in supporting the American Cancer Society’s Hartford Making Strides event Sunday, October 17. You can choose to walk and raise money to help support this great cause or even donate. For more information on the walk or breast cancer, visit Alpha Fitness’ Making Strides page.

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1. October 2010 by admin.

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

·        Have a glass of water and wait 10 minutes.

·        Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

·        What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. 

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25. September 2010 by admin.

At Alpha Fitness, we all push hard. Whatever your fitness goal, you probably find that with your trainer, you are working harder than you ever have before. You make the time, not only for workouts with your trainer, but for extra time to do cardio respiratory workouts on your own. However, ask your self this, how much time do you spend working on flexibility?  Unfortunately, flexibility is often an area of fitness that we tend to dismiss because there are not enough hours in the day to do everything we like. Perhaps you would like to be more flexible, but you’re not sure where to begin?

First of all, why should you stretch?

• To create a greater range of motion in restricted joints
• To break up scar tissue in overworked/used muscles
• To release tension from a workout
• To ease pain associated with arthritis, fibromyalgia, chronic fatigue disorder and other illnesses
• To perform better in a specific sport or dancing
• To help create a more balanced body
• To prevent injuries

Before you can start working on your flexibility, it is important to figure out which muscles need stretching. A great place to start is to ask your trainer to fully evaluate your flexibility with an assessment. From there you can begin to discuss what a proper flexibility plan should look like.

While everyone has a different body and moves in different ways, there are several areas that tend to be tight on many people. The hip flexors (the front of the hip), for example, tend to be very tight on most people because they help us to remain in a seated position. For the same reason, our hamstrings (back of the leg) are often tight because they are partially flexed when we are seated. For women who wear high heels, the calves tend to be very tight to help stabilize the ankle while walking or standing on the toes, rather than on the whole foot.

It has been long debated by exercise professionals whether to stretch before or after a workout. In recent years, the recommendations have become much clearer. If you are going to hold a stretch for more than 10 seconds it is better to wait until after your workout to help prevent injuring yourself. If you think of your muscle as a spring, imagine if you take the spring a stretch it all the way out. The spring loses its power because it is too stretched out. Conversely, if you take that spring and squeeze it as tight as it will go, it also loses power. The spring and your muscles are strongest at its midpoint.

Once you have determined which areas need stretching, it is important to understand the different methods of flexibility and when it is best to do them. While there are certainly other types, the methods that we will look at include: static stretching, self-myofascial release, active stretching, and dynamic stretching.

Static stretching is probably the most common type of flexibility work. Stretches are held for a minimum of 15 seconds and may be repeated as many times as needed to feel a “release” in the muscle. For best results, I encourage my clients to hold a stretch for 20 to 30 seconds. Static stretching is best done after a workout when the muscles are already warm and when you no longer need optimum power from the muscles. In years past, it was often suggested that it was good to do static stretching prior to a workout; however, more recent studies have indicated that this may cause injuries.

Self-myofascial release is a technique used to break up scar tissue in the muscle. It can be done using a foam roll, tennis ball, stick or other specialized tools. This technique can be done prior to a workout or separate from the workout to help ease soreness and very tight areas. Self-myofascial release works in very much the same way as when a masseuse uses their fist to press into a muscle and hold until the muscle releases.  A foam roll is generally the easiest tool to use. To begin, place the foam roll under the tight muscle. After placing your body weight on the roll, explore the area. You should try to identify a few areas that are particularly tender. When you come to a tender spot, make sure that you keep breathing and hold that spot for 20 to 30 seconds, or until the muscle releases. If the area is particularly sensitive, you may need to start around the area before you are ready to get into the center. A few counter indications to self-myofacial release are a new injury, poor circulation in the affected area, and pregnancy (foam rolling the inner calves can cause premature labor).

Active stretching is another great way to restore range of motion prior to a workout. The positions are very similar to static stretching; however, you hold each position for five to 10 seconds and release, repeating the stretch 10 times. While active stretching will help return a tight muscle to a better range of motion, it will not overly stretch a muscle. This means that you will be less likely to injure yourself if you stretch this way prior to a workout.

Dynamic stretching takes a joint through its full range of motion. Because it does not require holding a position for any length of time, it is an ideal warm-up to athletic activity. Most often, the stretches imitate the movements that you will be using in your workout. For example, a baseball pitcher may do arm circles before practice or a game to prepare the shoulder for throwing the baseball. Alternating body weight lunges are a great dynamic stretch before walking and running activities because it opens up the hip flexor. Leg kicks can prepare the body for a soccer game and torso rotations are great before a golf game.

Now that you have a better idea of the types of stretching and when it is best to do them, I hope you will take the time to incorporate some or all of them into your workout program. Our bodies are amazing in all they are able to do. The more that we take care of them, the more we can accomplish in our workouts and in our daily life.

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18. September 2010 by admin.

“What are the best exercises to flatten my mid-section?” This is a question that I have heard over and over again from clients and potential clients alike. If it were only as easy as picking a few exercises to do on a regular basis, my job would be so much easier. While it is possible to achieve this goal, it takes strength training, cardiovascular exercise and great nutrition.

Why don’t all of those crunches help? Well, while it might strengthen your abdominal muscles, crunches are not enough exercise to help get rid of the fatty layer that lies above them. Until you are at a healthy body fat level, it may be impossible to have that flat abs of your dreams.

So the question then becomes, “How do I reach a healthy body fat level?” This is a complex question. While the actual program may differ from person to person, the basic components of fitness are crucial to reducing body fat.

Strength Training

Strength Training is key to creating additional muscle. Why is this so important? Muscle burns more calories than fat. For every pound of muscle you have, you will burn approximately 6 calories per day. Fat, on the other hand, burns only 2 calories per day. While this may seem small at first, if you crunch the numbers, it does make a difference.

For example, if you weigh 150 lbs and have a body fat percentage of 35%, you will have 52.5 pounds of fat and a lean mass of 97.5 pounds. This means that your muscle and fat will burn approximately 690 calories per day. If you were to take another person who weight 150 lbs, but this time wit a body fat percentage of 25%, there would be only 37.5 pounds of fat and a lean mass of 112.5 pounds. That person’s body would burn 750 calories per day from the needs of the muscle and fat. While that is only a 60-calorie difference, it does add up. When you consider that strength training burns calories (204 per hour for a 150 pound person) and will also help to reduce body fat levels, it makes it a must for anyone looking to burn fat.  To up the ante even more, try doing circuit training (doing all of your exercises in a row with minimal rest) to burn the maximum amount calories (544 calories per hour!) with your workout. Aim for 3 to 5 strength training workouts per week of 30 to 60 minutes for optimal results.

Cardiovascular Exercise

Running, walking, biking, swimming, stair climbing, hiking, elliptical, aerobics are just a handful of ways to do cardiovascular exercise. No matter whether you are looking to drop lots of weight or just decrease your body fat levels, it will be necessary to do some type of cardio to reach your goals. What kind should you do? Well, that depends. The best kind of exercise is the exercise that you will do. No matter what you choose to do, try to exercise at a moderate to moderate-high level (or on a scale of 1 to 10, stay between a 6 and an 8). Aim for 30 to 45 minutes of cardiovascular exercise 3 to 6 days per week.

Nutrition

A healthy diet is crucial to maintaining a healthy body fat level. There is no way around it. You will need to eat a healthy diet to achieve your goals. And while a calorie may seem like it’s always the same, they are not. 500 calories of candy or pizza will simply not react the same way in your system as a balanced meal of 500 calories that contains lean protein, whole grains and plenty of vegetables. You don’t have to constantly calorie count to make your food work in your favor. Just start planning your meals around vegetables, fruit, lean protein and whole grains, and you will see a huge change in your body. Add a large salad with lots of vegetables (skip the creamy, calorie laden dressing in favor of a splash of lemon or vinegar and a touch of olive oil) to your lunch or dinner and you will automatically eat less of everything else. You will feel full sooner and longer because vegetables are high in fiber. Try eliminating empty calories, like those found in soda and other soft drinks. Opt for water with lemon or green tea instead. There is a lot more about nutrition than I can cover here, but this will be a great start to healthy eating.

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10. September 2010 by admin.

With Labor Day weekend over, the fall is upon us. It’s back to school time for the children. Summer vacations and barbeques are over. As a child it was a great time to decide how you wanted the new school year to go. Did you want to study more, be more social, or try a new sport or activity? Why not look at your life the way you did when you were a child? What would you like to accomplish for yourself over the next six to 12 months? How is your health? Are you fit? Are you stressed out from working too much? Take the time to really assess your life and make some changes this fall.

It’s hard, particularly for the busy Mom to spend time addressing your own needs. With the kids back in school, you might just be able to carve out a little time to take care of yourself now. What would make you healthier and happier? Is it losing some weight, gaining strength, lowering your stress level, or just finally taking care of you for a change?

Try finding the time to exercise and eat right. I guarantee that it will give you a renewed outlook on life, not to mention a lot more energy for you and your family. Begin a program that feels right for you. Whether you decide to go for daily walks, try a yoga or Pilates class or work with a trainer, you won’t be sorry that you have invested in yourself.

Don’t know where to begin? Start with an assessment with a qualified trainer. That will show you just how fit (or unfit) you might be. It will give you the opportunity to see just what you need to work on and what type of exercise program might benefit you the most. Are you feeling a little nervous to get started? Try the Alpha Prep Workout. It is our free way of getting you started. It requires no gym or equipment and is a great starting point for just about anyone. With a little hard work and maybe some professional guidance, this fall might just be the start to a healthier, fitter you.

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31. August 2010 by admin.

These days you can’t pick up a newspaper or listen to the news without hearing about the obesity epidemic. Worse yet, hearing about the childhood obesity epidemic. Year after year we have seen the waist lines of America expanding and now our children are suffering too. Children are dealing with adult diseases including high cholesterol, high blood pressure, Type II Diabetes (once called Adult Onset Diabetes!). Whether you have children or not, we can all take measures to protect ourselves and our future generations from the obesity epidemic.

Children are vulnerable, both emotionally and physically. It is unfair to have them start dieting and calorie counting before they even hit puberty. Their self-esteem is already suffering if they are overweight or obese, so it is not the right time to admonish them for their weight problem. So, how do we help them get healthy?

The answer is more simple than you think. Start with yourself. Set the example. I know, three simple words and yet they really are daunting. How do we become the example of healthy living for our children? Start slowly. Introduce some new fruits or vegetables into your diet. Eat dinner together as a family.  Go for a walk or a bike ride instead of watching television together. It doesn’t really matter where you start, you just need to do something. The children will learn by watching.

Children will learn to love new foods as they become more familiar. They will eat what you eat, so teach them to enjoy a healthy snacks such as fruit or yogurt. Avoid fast food restaurants, but make healthier versions of their favorites at home instead. Eating should be fun and pleasurable for children and adults alike. Once you are weened off of all the excess sugars, salt, and fat you will be surprised at how wonderful your food will taste. Grocery shop and cook together as family. You can teach them how to find healthy food and how to prepare it.

Include activity into your family life. Keep activities fun, the family will learn to enjoy exercise this way. It doesn’t have to be a sport or a gym to burn calories. Go for a walk or hike, kayak, ice skate, roller blade, garden, swim, bike. Just pick an activity or two that you enjoy and do them often. Create fun adventures as a family that you will all look forward to. You will all become healthier and happier together.

My final words of advice is to be patient, with yourself and with your children. You will make progress, but you might have set backs. It’s okay for the progress to be slow, as long as you are moving forward. Remember the small lifestyle changes that you make today will add up to a healthy life for both you and your children.

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