How To Create A Better You at Fitness With A View in 2017

~ Arrive a few minutes early so you can warm up on your own and get the most out of your training time. 

~ If you have not taken advantage of getting a key card for the Eastside location we encourage you to.  Having the gym available to you will encourage achieving personal goals.  

~ A reminder about our 24 hour cancellation policy.  The earlier you let us know of any issues with your original training time will allow us to offer you a rescheduled time.  We do understand unforeseen circumstances come up… its life!

~ Even though a makeup is not usually offered if a cancellation occurs within those 24 hours we will try our best to accommodate you.   

~ Nutrition is important, that is why we network with Healthletic Meals and Wendie Schneider, The Pantry Doctor.  These are great opportunities for you to focus on convenient clean eating. 

¬ We have the overnight oats and energy bites on hand at the gym

¬ To order Healthletic Meals go to www.healthleticmeals.com 

o Use coupon code shipfwv for free delivery to the Eastside location. Delivery is at 3:30 p.m. on Tuesdays & Thursdays

~ Please bring us an updated list of your medications and why they have been prescribed.

~ Recognize the importance of the homework assigned by your trainer.  Do all you can to make it happen, this comes from a sincere spot to help you achieve your goals.  

~ Appreciate your time at the gym.  Our schedules throw variables at us.  To be the best you can be at everything in your life you need to give back to yourself.  Let this time for yourself be the last thing you change on your schedule.  

~ Supplement your weekly workouts and help yourself distress during this holiday season by taking advantage of our yoga classes with Karen.  $10 / class special 

¬ Monday 9:00 a.m. – 10:00 a.m.

¬ Tuesday 6:30 p.m. – 7:30 p.m.

¬ 1st and 3rd Saturday of the month – 8:30 a.m. – 9:30 a.m. 

~ Bootcamp is another great way to supplement your weekly fitness routine.  These are held at our downtown location

¬ Monday 12:00 p.m. – 12:30 

¬ Tuesday 12:00 p.m. – 12:30

¬ Thursday 12:00 p.m. – 12:30

~ Massages are an amazing distressor and a perfect way to give back to yourself.  Dawn, our in-house massage therapy has availability during this holiday season.  You can reach her at 864-242-3111 - (We will start placing some option times on the blog each week for Dawn's schedule, so you know available times for the week.)

Benefits About Foam Rolling

Check out the below the Top 7 Reasons why you should incorporate foam rolling into your routine today and make sure you scroll to the bottom to check out the key mistakes to avoid.

Note: We know that there are other reasons that we might have missed. Feel free to add them in the comments below

1) Prevents Injury & Helps You Recover Fast

Learning the finer points of self-myofascial release could help you train harder and look better while also reducing injury. If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.

2) Breaks Up Scar Tissue

Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body. When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you’re feeling pain. The process relieves pain caused by shin splints and IT band syndrome, both of which are very common in runners, and more generally, usually clears up problems caused by tight fascia and muscles.

3) Improves Mobility And Flexibility

Improving Mobility is a must to Train Harder.  So you can bench press a car and deadlift a truck, but can you bend down and touch your toes or hug your knees to your chest? With so much mixed information about stretching, static v. dynamic, pre-workout v. post-workout, it’s tough to know the best way to relieve muscle tension. But there’s a simple technique that will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion.

4) Removes Lactic Acid To Aid Recovery

Top 9 foam rolling moves to remove lactic acid and aid recovery.

http://www.bodyrock.tv/ Here is an easy little foam rolling workout that you can do prior or after your main workout to help warm up and stretch those right muscles. You can do each move for anywhere from 60 seconds to 90 seconds a day. This workout is short and easy and takes 15 minutes or less!

5) Saves You Money

Less than the cost of ONE Sports massage! Despite the very many health benefits of massage, we can’t all book regular appointments at the spa. But there’s a basic (and cheap!) tool are known to many regular runners and other athletes that just might be the next best thing. If you haven’t already, it’s time to get familiar with a foam roller.

6) Can Be Used As A Workout Tool

https://www.yahoo.com/health/

Ah, the humble foam roller. You’ve likely reached for the lightweight tool to relieve sore muscles after exercising, but have you ever thought to use it for the workout itself? Didn’t think so. In this exclusive Yahoo Health video, fitness expert Lauren Roxburgh demonstrates how to foam-roll your way to a tighter booty in three easy moves.

7) Not Just For Fitness – For Desk Jockeys Too!

Foam Rolling can relieve the pain of working at a desk. 

If you work at a desk and typically sit for extended periods of time during the day, you may be suffering from more than just a case of the afternoon yawns. Sitting can leave you feeling exhausted, sore, and unmotivated at the end of a long day at the office, but it can do much worse.

How To Get The Most Out Of Your Personal Trainer

1. Ditch the chitchat. Although a little back and forth builds rapport and keeps things lively, a constant stream of small talk can be detrimental — particularly when you’re both distracted from your efforts, timing and form.

2. Show up on time. Every minute you’re late chips away at the time you scheduled for fitness and can totally throw off your trainer’s workout plan. Many trainers like clients to arrive early for a proper warm-up before their session starts.

3. Respect the stopwatch. There’s a reason your trainer is specifying 30- or 60-second breaks between sets and asking you to hold the intensity of cardio intervals for specific durations. Adhere to that timing, and you’ll see far better results.

4. Clean up your eating. No amount of working out can hide the evidence of a lackluster diet. Follow your trainer’s nutritional advice, make the switch to more whole, natural foods, and you’ll be amazed at the difference it makes.

5. Don’t fib. Your trainer will have a hard time managing your program and results if you claim to be exercising more or eating better than you really are. Be candid about what you’re willing to do — then let your trainer be frank about the results you can expect.

6. Be a “yes” person. Many trainers have an aversion to the phrase “I can’t do that.” Have an injury? Say “I have an injury” — and let your trainer adjust accordingly. But be open to trying new things, even if they don’t come easily at first.

7. Trust your trainer. It’s OK to ask questions about why you’re doing certain exercises, but in the end, you either trust your trainer’s expertise or you don’t. Interrupting and arguing can waste time and undermine the dynamic of your relationship, causing frustration for you both.

8. Get good Z’s. Your fitness recovery and progress hinge on adequate sleep. And so does your available energy for workouts. Showing up exhausted drastically limits the potential of your sessions.

9. Speak your truth. Personal trainers can be intuitive, but they’re not mind readers. Tell them how your body feels, and how your motivation is faring, so they can tweak your regimen based on your feedback.

10. Put your heart into it. If you really want to get healthier and more fit, bring that attitude to your training sessions — and to your willingness to change your life. Enthusiasm breeds success.

Tips On Sticking To Clean Eating During The Holidays

1.  Focus on the people, not the food. 

Remember that holiday parties and social functions are meant to be times to get together with loved ones. Get in the spirit of the holiday season by celebrating your personal relationships, and recognize that you're not just there for the food.

2.  Make the occasional party the exception to your diet, not the rule. 

Splurging once in a while is not generally a major problem, as long as you get back to your diet the next day. Don't let one or two holiday events be the excuse for falling off the wagon till New Year's.

3.  Consider volunteering to host the party yourself. 

There's no better way to ensure that there will be diet-friendly, healthy choices on the menu than by throwing the party throwing the party yourself. If someone else is hosting the party, offer to bring food to the party so that you can be sure that there are food options that fit into your diet program. At least there will be one dish on the buffet that you can enjoy without worrying about the calorie count.

4.  Prepare so you don't arrive at a holiday party on an empty stomach. 

Have a light, healthy snack shortly before leaving for the party. Choose protein-rich foods, such as low-fat yogurt or cottage cheese, as the protein will stick with you and help you feel full longer. Alternatively, eat a small green salad as the fiber will also fill you up; another good choice is to boil a sweet corn cob. By taking the edge off your hunger, you can approach the buffet table with control and be less likely to make impulsive choices at the party.

◦ Never skip a meal before the party. You'll arrive ravenous and vulnerable to overeating.

◦ If you cannot eat something before arriving at the party, ask the host or hostess for a large glass of water as soon as you arrive.

5.  Choose wisely from the foods available at holiday functions. 

If you look carefully, you'll find there are often acceptable healthy choices available to you. Concentrate on the cocktail shrimp, smoked salmon, and fresh fruit, salads or vegetable platters. Go easy on the accompanying sauces and dips. Raw mixed nuts, particularly almonds, are good sources of protein, but be wary of candied nuts or extremely salty nut mixes.

◦ Fill your (small) plate once only. By controlling the amount you eat at festive parties and not grazing through all the snacks, you'll avoid weight gain.

◦ Never eat food you don't love. You'll need to say "no" sometimes but that's good for you too––being manipulated into making food choices is no longer an option for you.

◦ Try new foods and skip the same old food you could easily have at home. Give your taste buds a treat while avoiding overeating anything that is standard fare.

6. Eat slowly and mindfully.

It takes our body about 20 minutes to realize that we are full. Also, the more slowly you eat, the less food you'll eat as opposed to eating fast in the same amount of time. As you eat, appreciate the food and acknowledge how it tastes––mindful eating is a way to slow down the process of gulping down food.

◦ Wait your turn. Never be in a rush to reach the food table. Chat with guests and slowly make your way toward the food.

7. Drink responsibly.

Consider sparkling mineral water or non-alcoholic drinks, such as a "Virgin Mary." If you decide to drink alcohol, choose white or red wine, rather than champagne or hard liquor. Intersperse all alcoholic drinks with water, and you can even water down the alcohol with sparkling water. Bear in mind that alcohol can take away your willpower to resist overeating.

◦ Steer clear of soda, too. It's very high in sugar.

◦ Fill your glass with ice, taking away the space for too much alcohol.

◦ If you have control over the party, don't tie celebrating to drinking and eating. Stick to non-alcoholic drinks and try to include some activity to keep everyone active, such as Christmas games, a trip to a local indoor sports center or, if you're in a warmer climate, a game of football or cricket outdoors.

8. Stay active during the holidays. 

Mingle, dance and do what you can to stay active (and as far away from the buffet table as possible).  Keep your metabolism up by staying active and including lots of healthy exercise during the holiday season.

◦ Simply by taking a 30 minute walk each day, you can help keep the weight off. Find those 30 minutes somewhere during the day, even if it means borrowing Fido from the neighbors, and give your body the exercise it deserves.

10. Reward yourself.

It's the holiday season, so general deprivation is not the way to go. Simply shift rewards from food to activities, like going to the cinema, going ice-skating, visiting friends or buying yourself a new article of clothing. By moving the focus off food and onto doing fun things, you'll continue to enjoy the spirit of the season and stick with your diet.

11. When you go out to eat to finish all of your plate.

Ask for a to go box and place half the portion of your plate in it.  

More Tips

• Drink a glass of water (iced water can be even more effective) before dinner.

• If you want to try out a number of dishes, take small portions of the food selections, instead of full-sized portions of everything. This way, you can still get to enjoy the food without having to consume too many calories.

• Consider wearing tight-ish clothing to your holiday parties. Keeping a belt or waistband cinched tight will help you feel fuller faster, and remind you to not stuff yourself.

• Above all relax. Prepare yourself mentally: see yourself eating slowly and savoring your food. You can acquire this habit and keep it for the rest of your life, not only during the holidays.

• Try the 3-bite method (a branch of mindful eating). Take a small portion of the desired treat. Before you jump in and swallow it without a thought, take a good look at it and tell yourself, "I get three bites!" After the first bite, think, "Wow, that was great and I'm not even through!" Then take the second bite while telling yourself, "I'm only halfway through. This is delicious!" Then get ready for the third bite and think, "I'm really going to enjoy this. It's my last bite, but this food isn't leaving the planet anytime soon, so I can have three bites again next year!"

Why We Get Food Cravings

There is some controversy about exactly why we get cravings. Some experts suggest that the nagging pangs are physiological. Our bodies crave certain nutrients when we want the result that the food might bring.

For example, a candy bar provides a sugar rush. Or we might crave comfort foods as a way to increase feelings of comfort. 

There are also hormones involved in hunger and cravings.  Scientists know that leptin, gherkin and other hormones in your body can change the way we experience hunger.  Researchers are trying to understand how and if they can change hormones to help dieters deal with cravings and hunger.

But other experts say cravings are simply a function of habit .  For example, we might snack on food when we are bored or when we are looking for a way to avoid work that we have to do.

It's possible that food cravings are caused by a combination of both physiological and situational factors.

5 Ways to Deal With Food Cravings

Knowing the cause of your cravings may help you calm the urge to eat when you'r on a diet.  But there are other ways to manage food cravings to lose weight.

• Don't go on a very low-calorie diet.  If your diet it too low in calories, you're likely to have food cravings that are too hard to manage.  When you following a very strict plan, it feels like you are being deprived. In some people, this leads to binge eating or giving up. Instead, follow a healthy low calorie meal plan that allows for some occasional treats. By making better choices and having occasional treats, your cravings are likely to decrease.
  
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• Cheat (a little).  You can't eat carrots to satisfy a craving for carrot cake. Sometimes, when you're really craving something, you just need to eat it. But you can do so in a way that keeps your diet on track. Save up some calories in your weekly calorie budget and have a small treat as a reward. By eating just a little bit of the food you're really pining for, you'll deal with the food craving head-on and potentially prevent overeating.

• Distract yourself.  There are some days when it seems like the food you're craving is everywhere. Perhaps a coworker brings donuts to the office or maybe you pass your favorite fast food restaurant on the way to the gym. It can be hard to manage food obsession when you're faced with your favorite foods every day.
  You can't avoid the food completely, but you can create a diversion so you don't notice it as much. If donuts are in the office breakroom, then eat a healthy lunch at your desk or park nearby  and avoid the breakroom altogether. If you pass your favorite junk food joint on the way to the gym, find another route that causes less stress.
• Learn to identify emotions.  Cravings aren't always the result of emotions, but for some of us, there's no denying the connection. If you eat in response to your feelings, you need to manage your feelings first and then tackle the food cravings. Why? Because snacking on your favorite treat won't heal emotional pain. Don't be afraid to ask for help if you experience these issues. Weight loss can wait, but your emotional well-being must be a priority.
• Wait it out.  Believe it or not, sometimes the best way to deal with food cravings is to grit your teeth and wait it out. If you simply ignore it and move on, it may disappear. If you can convince yourself it's mind over matter, you may find cravings aren't such a formidable opponent after all!

Health Benefits of Job's Tears

Health Benefits of Job’s Tears

Job’s Tears, also referred to as adlay and coix, is a member of the grass family and also well-known in Asian cultures like a food source as well as for making jewellery. However the plant has additionally been utilized for hundreds of years in folk medicine to deal with a large number of circumstances from arthritis to smallpox. Research investigating Job’s Tears has not been carried out much outside China and Korea, but results from those studies are discovering properties within the plant that could have potent health benefits.

1. Allergies

Among the traditional uses of Job’s Tears is usually to deal with allergies, which includes topical formulations of plant extracts for the allergic skin ailment known as contact dermatitis. Research published within the “Journal of Agricultural and Food Chemistry” in June 2003 discovered that extracts from the plant also suppressed allergy symptoms in laboratory mice and increased their immune systems.

2. Lower Cholesterol

Diabetic mice were fed the seeds from Job’s Tears plants plus a high-cholesterol diet for 4 weeks in the research published within the “International Journal for Vitamin and Nutrition Research” in September 2006. In comparison to a control group, the seed-eating mice had considerably decreased amounts of total cholesterol and harmful low-density lipoprotein, or LDL, cholesterol.

3. Cancer Prevention and Treatment

A number of research teams in China have analyzed the effects of Job’s Tears on cancers of the colon, pancreas, lung, liver, breast as well as leukemia, along with promising results. One research, published within the “Journal of Ethnopharmacology” in September 2008, found extracts of Job’s Tears considerably inhibited fatty acid synthase activity within the liver. This is very important simply because human cancer cells consist of higher levels of fatty-acid synthase, an element associated with intense tumor cell growth.

4. Endocrine Disorders

Job’s Tears extracts are utilized to deal with endocrine disorders because of the plant’s capability to reduce hormones just like progesterone and testosterone. In the December 2000 issue of the “Journal of Traditional Chinese Medicine,” painful menstrual symptoms were decreased 90 %, that was a far greater result compared to a control group cured with prescription drugs.

5. Gastrointestinal Benefits

Job’s Tears might also have protective benefits for the gastrointestinal system. A June 2011 study within the “Journal of Agricultural and Food Chemistry” discovered that Job’s Tears seeds inhibited gastric cancer cells in vitro and were also capable to reduce stomach ulcers in mice.

6. Osteoporosis

A survey published in 2008 in the “Asia Pacific Journal of Clinical Nutrition” discovered that Job’s Tears seeds improved levels of numerous osteoporosis biomarkers in the blood of the mice when compared with a control group. The scientists figured that the extracts might be able to reversing osteoporosis in rats and may additionally be a beneficial healthy food for osteoporosis avoidance.

7. Weight Loss

Overweight mice were injected along with extracts from Job’s Tears for 4 weeks in research published in 2004 in the journal “Life Sciences.” In comparison to a control group, the mice fed the extracts had decreased body weights, food consumption, fat size, adipose fat tissue mass and cholesterol level and triglycerides.

Supplements

When you reach for that bottle of vitamin C or fish oil pills, you might wonder how well they’ll work and if they’re safe. The first thing to ask yourself is whether you need them in the first place.

More than half of all Americans take one or more dietary supplements daily or on occasion. Supplements are available without a prescription and usually come in pill, powder or liquid form. Common supplements include vitamins, minerals and herbal products, also known as botanicals.

People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health. But not everyone needs to take supplements. 

“It’s possible to get all of the nutrients you need by eating a variety of healthy foods, so you don’t have to take one,” says Carol Haggans, a registered dietitian and consultant to NIH. “But supplements can be useful for filling in gaps in your diet.”  

Some supplements may have side effects, especially if taken before surgery or with other medicines. Supplements can also cause problems if you have certain health conditions. And the effects of many supplements haven’t been tested in children, pregnant women and other groups. So talk with your health care provider if you’re thinking about taking dietary supplements. 

“You should discuss with your doctor what supplements you’re taking so your care can be integrated and managed,” advises Dr. Craig Hopp, an expert in botanicals research at NIH. 

Dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) as foods, not as drugs. The label may claim certain health benefits. But unlike medicines, supplements can’t claim to cure, treat or prevent a disease.

“There’s little evidence that any supplement can reverse the course of any chronic disease,” says Hopp. “Don’t take supplements with that expectation.”

Evidence does suggest that some supplements can enhance health in different ways. The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health.

Women need iron during pregnancy, and breastfed infants need vitamin D. Folic acid—400 micrograms daily, whether from supplements or fortified food—is important for all women of childbearing age. 

Vitamin B12 keeps nerve and blood cells healthy. “Vitamin B12 mostly comes from meat, fish and dairy foods, so vegans may consider taking a supplement to be sure to get enough of it,” Haggans says.

Research suggests that fish oil can promote heart health. Of the supplements not derived from vitamins and minerals, Hopp says, “fish oil probably has the most scientific evidence to support its use.”

The health effects of some other common supplements need more study. These include glucosamine (for joint pain) and herbal supplements such as echinacea (immune health) and flaxseed oil (digestion). 

Many supplements have mild effects with few risks. But use caution. Vitamin K, for example, will reduce the ability of blood thinners to work. Ginkgo can increase blood thinning. The herb St. John’s wort is sometimes used to ease depression, anxiety or nerve pain, but it can also speed the breakdown of many drugs—such as antidepressants and birth control pills—and make them less effective. 

Just because a supplement is promoted as “natural” doesn’t necessarily mean it’s safe. The herbs comfrey and kava, for example, can seriously damage the liver.

“It’s important to know the chemical makeup, how it’s prepared, and how it works in the body—especially for herbs, but also for nutrients,” says Haggans. “Talk to a health care provider for advice on whether you need a supplement in the first place, the dose and possible interactions with medicine you’re already taking.” 

For vitamins and minerals, check the % Daily Value (DV) for each nutrient to make sure you’re not getting too much. “It’s important to consider the DV and upper limit,” says Haggans. Too much of certain supplements can be harmful. 

Scientists still have much to learn even about common vitamins. One recent study found unexpected evidence about vitamin E. Earlier research suggested that men who took vitamin E supplements might have a lower risk of developing prostate cancer. “But much to our surprise, a large NIH-funded clinical trial of more than 29,000 men found that taking supplements of vitamin E actually raised—not reduced—their risk of this disease,” says Dr. Paul M. Coates, director of NIH’s Office of Dietary Supplements. That’s why it’s important to conduct clinical studies of supplements to confirm their effects.

Because supplements are regulated as foods, not as drugs, the FDA doesn’t evaluate the quality of supplements or assess their effects on the body. If a product is found to be unsafe after it reaches the market, the FDA can restrict or ban its use.

Manufacturers are also responsible for the product’s purity, and they must accurately list ingredients and their amounts. But there’s no regulatory agency that makes sure that labels match what’s in the bottles. You risk getting less, or sometimes more, of the listed ingredients. All of the ingredients may not even be listed.

A few independent organizations conduct quality tests of supplements and offer seals of approval. This doesn’t guarantee the product works or is safe; it just assures the product was properly made and contains the listed ingredients.

“Products sold nationally in the stores and online where you usually shop should be fine,” Coates says. “According to the FDA, supplement products most likely to be contaminated with pharmaceutical ingredients are herbal remedies promoted for weight loss and for sexual or athletic performance enhancement.” 

To make it easy to find reliable information, NIH has fact sheets on dietary supplements at http://ods.od.nih.gov/factsheets/list-all/.  NIH also recently launched an online Dietary Supplement Label Database at www.dsld.nlm.nih.gov. This free database lets you look up the ingredients of thousands of dietary supplements. It includes information from the label on dosage, health claims and cautions. 

For more personalized, on-the-go information about dietary supplements, check out NIH’s free updated app for your smart phone or tablet: My Dietary Supplements (MyDS). You can access it at http://myds.nih.gov. 

The MyDS app provides the latest supplement information and lets you keep track of the vitamins, minerals, herbs and other products you take. You can even keep track of supplements taken by your parents, spouse or children.

“Deciding whether to take dietary supplements and which ones to take is a serious matter,” says Coates. “Learn about their potential benefits and any risks they may pose first. Speak to your health care providers about products of interest and decide together what might be best for you to take, if anything, for your overall health.”