1. First thing in the morning try to drink 8 ounces of hot, filtered water with fresh lemon juice; This is a great way to get hydrated, get your metabolism going and to begin your day with a clean detoxifying agent!

2. A great balanced breakfast that I would suggest is a simple scrambled egg (mostly egg whites) and veggie dish. Add spinach, green peppers, scallions and parsley! I find that a great way to make it less of a hassle is to chop veggies in advance and leave them in a Tupperware in the fridge – then you can just toss them in your eggs when your ready.

3. We want to make sure to keep our metabolism going throughout the day so snacks are GOOD – as long as they’re healthy ones!!

For mid-morning I would suggest having a piece of fruit; maybe 1/2 grapefruit or an apple!

For mid-afternoon, although not much of a snack according to our usual definition, I would suggest a glass of cran-water (not cranberry juice cocktail-that’s just a whole lot of sugar).

4. For dinner, it’s always a good choice to go for fish – salmon, sole, halibut. I like to prepare my fish brushed with a low-sodium broth, parsley and garlic. At the end of your day it is important to include dark greens for fiber – I love spinach and asparagus!

Remember, the only way to make sure that you truly detoxify your body is to STAY HYDRATED. Without proper hydration, our organs will not function the way we want them to and will not effectively eliminate toxins – no matter what!

I’ll keep everyone updated with more suggestions and tips. Please do not hesitate to come to me with any questions – or call the studio at 518.389.2320. Have a wonderful day!

I wanted to give a quick THANK YOU to all of my clients and congratulate everyone on getting through their first assessment of the series to come! I’m so proud of everyone’s hard work and achievements. This first assessment will set the groundwork to accomplishing your goals.

Remember, it’s about small, steady changes and consistent improvements – our monthly fitness evaluations are meant to inform, encourage and motivate our clients so we are on the same page every step of the way!

This month, there are three clients that I would like to recognize:

- Amanda M., for taking the lead in sit – ups

- Megan L., for the most push – ups

- Christine M. and LuAnn M., for the best overall fitness scores!

Next month’s awards will go to the clients’ with the greatest improvement in these areas. So keep up the hard work and continue to make steady improvements. Fitness is a marathon, not a sprint!!

Dedicated to your health and fitness success,

Jenny May

With the increasing amount of daily activities, it is no surprise that sleep and exercise are often low on our list of priorities. It is important to realize the benefits of sleep and exercise and how they can help improve several aspects of our lives.

Falling into poor sleeping habits may have negative affects on appetite, mood, appearance, and decision making skills. In turn, exercising 30 minutes daily can increase mood, control weight, and possibly make it easier to get the much needed sleep which we tend to deprive ourselves. Try some of these helpful tips and suggestions to restore a healthy and happier you in 2012.

The Benefits of Sleep

Getting a good night sleep can help you in nearly every aspect of your life. After a quality night sleep we tend to feel alert, focused, and engaged in all our daily activities. In addition, sleep can help control appetite and even improve upon physical appearance. Good night sleeps facilitate a fresh looking face and help reduce dark circles underneath the eyes.  It helps complete all the stages necessary for adequate muscle repair and regulate hormones.

Sleep Longer

The average adult needs about seven to eight hours of sleep per night to leave the body rested and rejuvenated. Although every person is different, try to find a sleep schedule that leaves you feeling awake and alert throughout the entire day. Feeling sleepy at 2 p.m.? Try to fit in another hour of sleep to eliminate sluggish afternoon feelings.

Sleep and Fitness

Daily exercise will not only leave you feeling better, but it may lead to a good night sleep. Fitting in daily exercise regimens may assist in falling asleep easier as well as enhance a deeper slumber. Try to exercise in the morning or afternoon however; exercising too close to bedtime may leave you restless at night. An adequate night sleep gives the body the time to go through natural muscle repair which is essential to a healthy lifestyle and great for exercise regimens.

Sleep Smarter

Although we may crave sleep and feel tired at night, many people find falling asleep a task in itself.  To improve sleeping habits, it may be helpful to reduce noise, control room temperature, and create a comfortable sleeping surface. If noise is an issue for you when you sleep, try a fan or soft music. It has been suggested that sleeping in a room that is slightly cooler may reduce sleep interruptions and mimic the body’s internal temperatures during sleep cycles. Lastly, ensure your sleeping area is large enough for movement and supports back and neck for comfort.

Let us know if you have any comments below.

Posted by: Jenny May Clermont, owner, Fitness Together.

You’ve been working out almost every day. You’re latest trip to the scale showed the results you’ve been seeking. Now it’s time to dive into a great big slice of chocolate cake as a reward for getting the job done, right?

Wrong!

Using food as a reward for doing well in the gym and on the scale is a plan that can backfire in the long run. While you might not have to resign yourself to a life without cake forever to keep your weight off, you don’t want to allow yourself an opportunity to redevelop old bad habits when your weight loss successes are so fresh. Rewards, however, are very important and you should use them when you’re striving to reach exercise and weight loss goals.

If not food, what should you use to reward yourself?

There are all kinds of options that can reward and keep you motivated. Rather than reach for an ice cream cone, cave in on a big dinner out or sneak a slice of cake, why not try:

• A massage – You’ve been working hard and if you have reached a weight loss milestone, you’ve probably been working out hard, too. Why not give those muscles some much needed TLC? A massage is a great reward that won’t add calories to your routine.
• Doing something fun – If you’ve always dreamed of going up in a hot-air balloon, skydiving or just going out and dancing, just do it. Use fun, exhilarating rewards to treat yourself for a job well done.
• Buy something special – If you’ve had your eyes on a new piece of jewelry or a nifty electronic gadget, go for it. It’s okay to treat yourself to a fantastic reward if you’ve reached a milestone.
• Get a good book – Working out and losing weight are taxing, take a break for yourself with a good book.
• A trip to the spa or salon – Give yourself a makeover to go with your new look. Get your hair done, have a facial, get those fingernails fixed. Just treat yourself to a little indulgence.

Rewarding yourself is a great way to keep motivation high for weight loss success. Your rewards, however, shouldn’t come in the form of food. If you’re having trouble coming up with ideas for goals and appropriate rewards, work with your trainer to set up a milestone system. Think small rewards for mini-goals and big rewards for reaching the long-term goal.

Your best friend works out six days a week, looks great and is almost ready for that upcoming marathon. You’re ready to start working out, but that routine sounds too intense to meet your tastes. How can you select a fitness routine that fits you, your lifestyle and your personal physical abilities?

The key lies in selecting a routine that does, in fact, fit your personal needs. It’s best to seek out a program that makes sense for you. That friend of yours has probably been working out for quite some time. You don’t want to start with a routine that grueling or you’re likely to not make it past day one.

To find the right routine for you, consider such things as:

• The frequency of the routine – Sixty minutes a day, five days a week might not sound like a huge time commitment, but it can be tough to stick with. If you have a lot of demands in your life, you might want to find a fitness routine that’s a little less involved. It’s better to select a routine you can truly stick with than go overboard right out of the gate and fail to reach your goals.
• The types of exercise involved – There are many different exercise opportunities out there. Not every person has to take part in the same one to see results. One person might do very well with aerobics, but another might see better results with a routine that blends traditional strength training with biking, running, swimming or some other form of cardio.
• Your personal interest – It is vital to pick a routine you actually find enjoyable. Choose an exercise that’s personally boring and you’re likely to want to quit before you even get off the ground.
• Its targeting ability – Most people have very personal concerns when it comes to fitness. Perhaps there’s a need to burn off a few extra pounds and tone the legs and arms. Maybe you’re looking to simply build a little muscle? Whatever the case, you will be more motivated to complete your routine if it will show the results you truly want. Remember, there are different routines that are meant to help participants reach very different goals. A marathon runner, for example, will need to subscribe to a different workout plan than a person trying to shed 20 pounds for health.

One of the best ways to make sure you select a fitness routine that suits your personal needs is to work directly with a trainer or your gym’s professional to create a workout program just for you. These experts can help you tailor a routine to your needs and help you make sure your concerns are addressed.

Okay, so the season may not have completely shifted to winter because we have not seen much snow, nonetheless traditionally most people find it very challenging to keep up with their fitness regimen this time of year. We hear the same old excuses across the board; everything from “It’s dark in the morning and when I get home from work and that’s when I like to run,” to “It’s just too cold to get out of bed,” and a personal favorite, “The holidays are stressful and I can start working out after the New Year.”

The truth is that if you stay focused and commit some time to yourself, you’ll reap the benefits of better sleep and more energy, in addition to staying fit.

Excuse #1.

I enjoy an outdoor workout, and it is too cold to do that now.

Only when the weather is justly inclement should you refrain from outside exercise. Most people are surprised to find out that brisk weather can actually increase the amount of calories you burn. In addition, the fresh air will boost not only your energy, but your mood.

On the occasions when the weather is too harsh to venture out, try walking around a shopping mall for your cardio; using the elliptical and treadmill at the gym are also great options.

Excuse #2.

It’s the holidays, so it is okay to enjoy some treats.

While this statement is true, it is not an excuse to go overboard. You do not have to deprive yourself, but try balancing your food indulgences with physical activity. Be selective in choosing your favorite treats and passing on the not-so-favorite ones. Make an effort to remember to savor your bites and eat slowly; your stomach has a delayed reaction to telling your brain it is full.  Drink water while enjoying your holiday treats to help you from overeating.

Excuse #3.

It’s winter and fresh produce isn’t available in the grocery store.

This is simply not true. Look for colorful in-season options like oranges, pears, apples, sweet potatoes, turnips, grapefruit, kale, broccoli and squash.

• Oranges are high in Vitamin C
• Pears and apples (and other white-fleshed fruits) may reduce the risk of a stroke
• Sweet potatoes are packed with potassium, and are high in Vitamin A and C
• Turnips are high in Vitamin C
• Kale is high in Vitamins A and C, as well as potassium and calcium
• Grapefruit is high in Vitamin A and C
• Squash is high in Vitamin A and C, as well as potassium
• Broccoli is high in Vitamin C, folate and dietary fiber

Excuse #4.

I can workout after the New Year.

You’ll be surprised to know that certain studies suggest that weight gain during the holiday and winter months can stay on all the way through the next year.

Don’t get side-tracked by too many indulgences.  Give yourself a break here and there and stay focused so you don’t fall into an unhealthy pattern. Doing so will make it much more difficult to get back on track.

Excuse #5.

It’s dark when I get home, why would I want to workout?

If all possible, get your workout done and out of the way first thing in the morning. Our bodies were meant to function that way, and taking advantage of your morning for fitness can help in boost your energy and mood for the entire day.

Remember staying focused and on track, while allowing a little room for indulgence, can assist in your overall health and energy, while staying fit during the winter months.

Let us know if you have any comments below.

Posted by: Jenny May Clermont, owner, Fitness Together.

When most people grocery shop today, they discover an array of products boosting “sugar free” in their titles and on their labels. Television commercials a-plenty offer further confusion in deciphering real sugar versus other types of sweeteners, making understanding what you are actually buying confusing to any consumer.

Consumers should be aware that sugar free claims are not what you may think they are. A food manufacturer can attach a “Sugar Free” label to a product that actually contains sugar because the term “sugar free” means that the product contains less than 0.5 grams of sugar per serving, (a government regulation), and “sugar” in this case is defined as sucrose. This means when a product labels reads “sugar free,” it really means “no sucrose added.” Sucrose is the organic compound commonly known as table sugar, making the label deceptive to consumers who are not aware to what it really means.

Other sweeteners manufacturers add, like sugar alcohol sweeteners, typically have names that end in “ol,” such as sorbitol and maltitol. Our bodies do not absorb sugar alcohols well, and typically contribute to a person’s carbohydrate count. On average, sugar alcohols provide half the calories and carbohydrates of sugar, and affect your blood sugar levels less. (Keep in mind that eating a lot of these types of sweeteners may cause digestive side effects, like diarrhea and gas, so limit your consumption.)

Also keep in mind also that a sugar free food is generally not calorie free, or even low in calories, or low in simple carbohydrates. Some products may have sugar listed on the food label, although the product really belongs in the category of sugar free foods. An example would be milk. On a milk’s food label you’ll see that a serving of milk usually contains about 13 grams of sugar. This sugar does not refer to added sugar, table sugar, or sucrose. It refers to the natural sugars milk contains, lactose. The point here is that because there is a label onto the box announcing that the product is sugar free, it does not mean it is sugar free.

Sweeteners can be nutritive sweeteners, which are generally recognized as safe and natural, or nonnutritive sweeteners, which are artificial sweeteners that are manmade and add very few, if any calories and carbohydrates to foods. Although some of the nonnutritive sweeteners do not add calories and carbohydrates, they can have other health consequences.

Here is a list of the most frequently used nutritive sweeteners:

1. Sucrose (white sugar) – it is inexpensive and used in many products
2. Fructose –  is sweeter than sucrose in cold liquids, but in warm liquids and solid foods tastes as sweet as sucrose
3. Honey – nutritionally it is similar to sucrose
4. High fructose corn syrup – this is commonly used in beverages and foods because it is a sweetener made of corn and is very inexpensive to produce, making it the preferred sweetener by many food and beverage manufacturers.

Here is a list of the most frequently used nonnutritive sweeteners:

1. Saccharin – found most commonly in Sweet’ N Low; it provides no calories
2. Aspartame – found most commonly in NutraSweet; because heat deteriorates its sweetness it can only be used in cold foods and drinks
3. Acesulfame K – found most commonly in Sweet One, is a combination of carbon, nitrogen, oxygen, hydrogen, sulphur, and potassium
4. Sucralose – found most commonly in Splenda, is the only nonnutritive sweetener made from sugar (swapping some molecules around)

So, there you have it: “Sugar free” simply means that the product does not contain table sugar/cane sugar/sucrose. Remember when shopping that the bottom line here is that we need to read food labels and be informed of what the terms used by food manufacturers mean so we are educated consumers. Products that are from our basic food groups are considered nutritive because they provide nourishment while products added to our food which do not provide any nourishment can be considered nonnutritive.

So, is one better than the other or safer than the other? According to the FDA, or the Food and Drug Administration, sweeteners fall under the Generally Recognized as Safe (GRAS) or food additives under the Food Additives Amendment to the Federal Food, Drug, and Cosmetic Act. The FDA states that, “Regardless of whether the use of a substance is a food additive use or is GRAS, there must be evidence that the substance is safe under the conditions of its intended use. FDA has defined “safe” as a reasonable certainty in the minds of competent scientists that the substance is not harmful under its intended conditions of use. FDA has defined “safe” as a reasonable certainty in the minds of competent scientists that the substance is not harmful under its intended conditions of use. The specific data and information that demonstrate safety depend on the characteristics of the substance, the estimated dietary intake, and the population that will consume the substance.”

After becoming the owner of Fitness Together this year, I would have to say that my favorite part of the transition has been getting to know all of my amazing clients. They mean the world to me and I wanted to use this year’s holiday party to say THANK YOU to every one of them.

The party was more successful than we could have imagined! We had 70+ attendance and we had a blast with everybody who came out to celebrate.

A special thanks to Yono Purnomo for hosting the wonderful event, it couldn’t have been any better.

I am looking forward to a 2012 at FT and wish you all the best of the holiday season

To your health,

Jenny May

Pics to follow…