No Apologies No Excuses Just Real Results..Hump Day 5/18/2016

No Apologies

No Excuses

Just Real Results

Your Healthiest Self at Any Age

At Fitness Together®, we celebrate the fitness endeavors of everyone - all ages, all types of health-seekers, men and women both.

No matter if we're a teenager running sprints to get in shape for the basketball team, a young mother working to keep fit and energized enough to play thirteen rounds of "Duck-duck-goose", or a business executive working to get in her 10,000 steps after 6 hours of meetings; staying fit is important. It's important for our physical health and our mental health, and it looks a little different depending on your age and stage of life.

This week we're focusing on Women of all ages!

Women in your 30's: Unfair as it seems, this is the time when women start noticing a decrease in body muscle mass. This is a great opportunity to become a little better oriented with weights and proper weight training. Not only will lifting weights or performing weight-bearing exercises help to develop and shape your muscles, it will help keep your weight in check, too. Bonus tip: in light of all you have going on with family, your career and financial concerns, this is also a great time to learn and implement effective stress management.
Women in your 40's: Ready to lose some, without even trying? Before you get too excited, we're talking about muscle mass. It is estimated that at age 40 we start losing about 1% of our muscle mass every year. This, along with a decreasing metabolism, makes resistance training and weight-lifting even more important. Bonus tip: this might be a wonderful time to try a new exercise, such as pilates, jogging, race-walking or biking. What piqued your interest ten years ago may have become lackluster. Get excited about fitness again!
Women in your 50's: . . . wait, what was I going to say? If memory problems are plaguing you, you're not alone. Exercising enough to raise your heartrate on a regular basis can help you keep a clear mind, and help keep your mood elevated as well.
Women in your 60's and 70's: In short: keep active and stay social. With nearly 10-million Americans aged 65 and older living alone, this is a good time to take advantage of senior social groups, clubs or classes. At the very least seek out a volunteer opportunity. And, at the risk of repeating ourselves, keep exercising! Weight training at least twice per week at this age has been proven to decrease the risks of falls and cognitive decline. Even if the thought of lounging sounds much more appealing, keeping active with training sessions, walking, swimming, or other activities can keep your body and mind where you want them to be - happy, energetic and healthy!

"I believe the greatest gift you can give your family and the world is a healthy you." We believe that motivational speaker Joyce Meyer had it right when she said this. You give so many things to so many people; no matter your age, give the gift of your best self as well.

Our Trainers are here to help! Our Philosophy

Time to put one in...You deserve a high five!

Terry Rice

WORKOUT OF THE WEEK

Repeat 20 Rounds!

15 Reps Swings
5 Reps Goblet Squats
3 Push ups
Repeat 20 Rounds!

Always warm up and cool down with a foam roller.

GET YOUR SPARK

Magnesium Your Body's Spark Plug

This mineral is one of the most critical nutrients in your diet. Are you getting enough?

WHOLE-FOOD MAGNESIUM SUPPORT

Nearly 70 percent of U.S. adults don't get the recommended daily intake of 310 to 420 mg of magnesium. If you suspect a deficiency, eating more of these whole foods is a great place to start.

It's hours before dawn, and your legs are twitching like you're running a marathon. During a stressful meeting later in the day, your heart pounds in your chest. Back at home that evening, you recognize the telltale signs of another migraine coming on.

You might chalk up these symptoms to the costs of a busy life. In reality, though, these seemingly unrelated issues could be signs of a magnesium deficiency.

The fourth-most-abundant mineral in your body, magnesium is vital for overall health, including the prevention and treatment of many diseases. Yet only one in three of us gets enough of this mineral through diet. A shortage can manifest in symptoms that are often mistakenly viewed as separate maladies.

"Magnesium works like a spark plug for multiple processes in the body," explains Kathie Swift, MS, RDN, education director for Food as Medicine at the Center for Mind-Body Medicine and author of The Swift Diet. "It works in partnership with other nutrients as an important catalyst for more than 375 reactions that we need to keep our systems going strong."

Magnesium is a key electrolyte, and among the biochemical reactions it regulates are protein synthesis, blood-glucose control, and blood pressure. Heart function, digestion, and sleep are also directly affected by it.

The mineral regulates nerve and muscle function, helping your muscles relax. Low levels can cause muscles to tighten and contract - so it's not surprising that many common symptoms of a magnesium deficiency tend to be neuromuscular, including spasms, cramping, fibromyalgia, and facial tics.

If levels continue to decrease, it may cause numbness, tingling, seizures, mood swings, abnormal heart rhythms, and coronary spasms.

Read on to learn more about this under appreciated mineral, signs of a possible deficiency, and how to get more magnesium-rich foods in your diet.

TESTIMONIAL

Fitness Together in Parker is AMAZING! I started seeing Terry about a year ago when I knew I needed to make a change in my lifestyle. I was fat and unhappy not only with the way I looked, but also how I felt.

Terry and his incredible team helped me get in the best shape of my life.

They helped me get my nutrition on track and create a workout plan that could fit with my busy schedule. Over the course of 9 months I lost 30 pounds! I did it in a healthy way and I have never felt better. I owe my accomplishment to Terry and his team at Fitness Together.

I will say in order to see results you have to listen to the trainers and put in the work. I was dedicated to my workouts with Terry and trusted him 100% of the way with my nutrition, the end result was incredible. I feel like a million bucks and I couldn't recommend anyone more highly.

It doesn't matter how old you are, how out of shape you are, how discouraged you are, if you are willing to put in the work, Fitness Together Parker will help you meet your goals. If you are on the fence about using these trainers, but you know you need help, I urge you to just try it for 4 weeks, you will be blown away and will never want to leave! - Lucy

HEALTHY RECIPE OF THE WEEK

Salmon Baked in Foil

Wrapping salmon in foil packets with tomatoes, shallots and a little lemon creates a near-perfect seal, so there's no way for all that flavor and moisture to escape.

Ingredients:

4 (5 ounces each) salmon fillets
2 teaspoons olive oil plus 2 tablespoons
Salt and freshly ground black pepper
3 tomatoes, chopped, or 1 (14-ounce) can chopped tomatoes, drained
2 chopped shallots
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme

Directions:

Preheat the oven to 400 degrees F.
Sprinkle salmon with 2 teaspoons olive oil, salt, and pepper. Stir the tomatoes, shallots, 2 tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
Place a salmon fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to form a spiral shape. Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
Place the foil packet on a heavy large baking sheet. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet. Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.

SCHEDULE ONLINE

Check out our new Conditioning and X-train PACK classes online

Click here to view our class schedule and get committed!

Statistics show that when you schedule your workout ahead of time, you are more likely to follow through and stick to your plan.

Sticking to your plan means reaching your goals! Did you know that you can book your classes online 30 days out? That's a month of making your workouts happen! Are you up for the challenge?

Let us know if you can't make it...

We understand plans may change. With that in mind, we have a very simple cancellation policy:

If you can not make it to your scheduled workout session,

please be respectful to our trainers and other clients.