Mayo Clinic promotes Strength Training for Kids

The very prominent and well respected Mayo Clinic addressed the question of whether or not it is appropriate for children to engage in strength training. They begin their article with:

"Strength training for kids? You bet! Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, strength training can put your child on a lifetime path to better health and fitness."

At Advanced Fitness we focus on Functional Training every client based on the internationally known Functional Movement Screen where we can focus on rehabilitating the client while training them as safely as possible. Our Youth Athlete strength training will focus on body weight and core stability training. Here's what Mayo Clinic recommended youth training shoulder involve:

"For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing."
It seems the Mayo Clinic has been keeping a close watch on what's going on at Advanced Fitness. We recommend starting Youth Sport Training at 12 years of age. We do believe there is a place for fitness training for ages 8-11. It's just where we want to start. At twelve, children are usually capable of working in a small group better and can follow verbal cues for proper training. I have read a few really strange articles recently about starting kids as early as 4 months of age. There are facilities where you can sign you 6 month old up for fitness / sport training. Check out this N.Y. Times article for a quick laugh.

The Big Mistake...

So many people feel that they are qualified to train children or even themselves for that matter. Nothing makes me cringe more than hearing a parent talk about how he/she is putting their child through their workout. Would these same parents act as their child's pediatrician if the child were sick? A recent article in the Wall Street Journal Online documented that there is a significant rise in youth fitness training in the U.S. today. They also addressed the fact that youth fitness training should not be considered something that any parent can do.

""I'm not a fan of strength training at home unless Mom or Dad has a background in PE and understands pediatric strength-training guidelines," says Avery Faigenbaum, a supporter of youth strength-training, a professor of exercise science at the College of New Jersey and lead author of the NSCA position paper."(The NSCA is a leading organization in Sports Training. At Advanced Fitness, we have 2 NSCA Certified Strength & Conditioning Specialist and a NSCA Certified Personal Trainer)

At Advanced Fitness we are offering an opportunity to experience Youth Sports Training. We will be providing a complimentary Youth Sports Camp every Sunday from 4:00 to 5:30 p.m. Each Youth Athlete will require an Initial Assessment and Functional Movement Screen to determine if they can participate. Send us an email at info@fit224.com if you are interested in determining if your child can participate.

Advanced Fitness is a Functional Movement Screen Certified Center, check out our listing on the Functional Movement Screen website. We are listed under Dr. John Wilkins, CSCS - Advanced Fitness of Kennett Square. Click here to find out a little more about the FMS.

Youth Sports Training, Everybody's Doing It!

Childhood obesity is skyrocketing and kids are spending too much time with mind-numbing, brain-melting video games.

Keep your kids healthy and ensure their success on the playing field by getting them the professional sports training coaching they deserve. For a limited time, experience what Youth Sports Training is all about.

We are offering a FREE camp on Sundays from 4:00-5:30pm. Each youth athlete must pass an initial assessment and Functional Movement Screen to be eligible. The first 10 athletes that are interested will receive their initial assessment and Functional Movement Screen at no cost to them (regular fee $49.00)

Stay tuned for more information!

Could you be exercising yourself into sickness?

Could you be exercising yourself into sickness? How would you know? We all know that exercise is an important foundation to a healthy lifestyle. However, just as exercise has the amazing potential to bring health, it can also bring sickness if not used properly.

We already know that whether or not we "catch" a bacterial or viral infection is a product of the immune system of the host (our bodies) and not the presence of a pathogen (viral or bacterial exposure). A well known immunologist and endurance athlete was referenced by a NPR journalist today in the article "Stepping Up Exercise Could Help Beat The Cold Virus."

"There's a window of about a half a day or day where viruses can multiply at higher rate because defenses are down,"said Dr. David Nieman, an exercise immunologist at Appalachian State University and a runner of more than 58 marathons and supermarathons. This window of opportunity occurs after about 90 minutes of intense exercise. After 90 minutes, tests on athletes show that stress hormones go up, muscle breaks down, and inflammation kicks in. All of these factors are potentially unhealthy, but in combination, can be devastating.

There was some great news in this NPR article. A study was published in the British Journal of Sports Medicine which found that after the end of the three-month study, the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40 percent fewer days of illness compared with those putting in less than one day a week of activity.  

This speaks well for our Advanced Fitness client programming model of training sessions at or less than 45-60 minutes and at a frequency of 3-5 times per week. Way to go Everett & Vicki!

Eat, Exercise, Enjoy: October 21st

One of the most frequently asked questions as a trainer is "What do I eat before or after I work out?" In fact, people are so confused and unsure of this topic that supplement companies have made millions by marketing and selling pre and post workout shakes and bars. Don't worry - there's no need to run to GNC before and after every workout. The goal of workout nutrition is to provide more fuel and building materials when you need them the most. It is particularly important to have one of your meals immediately after strength training because this is a critical time for muscle growth and recovery. Here are some general guidelines for pre and post workout nutrition:


1) Eat both protein and carbs in your pre and post workout meals
     *30-50 grams of protein

     *60-100 grams of carbs for the post workout meal

     * Get your first post-workout nutrition intake anytime between the end of your workout and 30   minutes after your workout.

2) You can drink your post-workout meal, as liquids are absorbed more rapidly than solid whole foods. However, you do not have to use a commercial post workout shake, you can make your own using protein powder and some milk or fruit!

3) If your goal is fat loss, focus on whole foods post workout such as a chicken breast, brown rice and plenty of vegetables. 

4) For pre-workout, try to have your meal roughly an hour before you exercise. This will vary from person to person; some will need more time to digest while others can eat very close to exercise with no side effects. Aim to have a combination of protein, carbs and fat, such as greek yogurt with berries and a 1/2 cup cooked oatmeal, or a piece of whole wheat bread with 1 Tbsp of peanut butter. You can also try a bar such as Balance or Zone. 

Here's a great fall recipe that you could have alongside your post workout protein shake!

Pumpkin, Spice, Everything Nice Muffins

                                               

Ingredients:

• 1 pkg. (18.25 oz.)

spice or carrot cake

mix

• 1 can (15 oz.)

LIBBY'S® 100%

Pure Pumpkin

• 6 tablespoons egg

substitute or 3 large

egg whites

• 1/3 cup water

• 1 packet of instant oatmeal

Raisins, optional, but soak first

Directions:

PREHEAT oven to 350º.

Grease or paper-line 24 muffin cups. COMBINE cake mix,pumpkin, egg substitute and water in large mixer bowl until moistened. Beat on low speed for 30 seconds; scrape bowl.

Beat on medium speed for 2 minutes. Stir in raisins. Spoon batter into prepared muffin cups, filling 2/3 full. BAKE for 18 to 22 min. or until wooden pick inserted in centers comes out clean. Cool in pans on wire rack for 10

min.; remove to wire racks to cool completely. Store muffins in covered

container.

Makes 2 dozen muffins or 18 larger muffins

Whole batch: 2205 calories, 38g fat, 37 g protein 37g fiber

Eat, Exercise, Enjoy: October 11th-17th

We are well into fall, and with the temperature dropping and the days getting shorter, we are left craving foods and drinks that bring comfort. Unfortunately, most of these are usually high in calories, fat and sugar. Even recipes using fruits such as apples, pears and pumpkin can't be redeemed by some crusts or toppings. Never fear! There is a nutrient-packed alternative to your desserts such as apple and pear crisps. It's made with quinoa - a high-protein and fiber grain that can be found in the natural food section of your grocery store. Baked apples or pears stuffed with this is a very acceptable post-workout treat!

Quinoa-Oat Crumble Topping


1 1/4 cups rolled oats
1/2 cup quinoa flour (grind quinoa in a spice mill to make the flour)
1/3 cup brown or natural sugar
1/2 teaspoon freshly grated nutmeg
1/8 to 1/4 teaspoon salt (to taste)
3 ounces (6 tablespoons) cold unsalted butter, cut into 1/2-inch pieces

1. Preheat the oven to 350 degrees. Cover a baking sheet with parchment. Place the oats, quinoa flour, sugar, salt and nutmeg in a food processor fitted with the steel blade, and pulse several times to combine. Add the butter, and pulse until the butter is evenly distributed throughout the grain mix. The mixture should have a crumbly consistency.
2. Spread the topping over the parchment-covered baking sheet in an even layer. Place in the oven, and bake 10 minutes. Rotate the pan front to back, stir the mixture and bake another 5 to 10 minutes until nicely browned. Remove from the heat, and allow to cool. You can keep this in the freezer for several weeks in an airtight container or freezer bag.

Yield: Makes a little over 2 cups, enough for one crumble serving eight made in a 2- to 2 1/2-quart baking dish.
Nutritional information per serving: 194 calories; 10 grams fat; 23 grams carbs;2 grams fiber; 3g protein

*Courtesy of Recipes for Health
  http://topics.nytimes.com/top/news/health/series/recipes_for_health/index.html

Exercising while sick?

Have you reached the point in your training where you absolutely hate to miss your scheduled workouts? Congratulations -  you've formed a very positive habit which you will hopefully carry with you throughout your life. However, cold and flu season is upon us, and catching a bug (or your trainer catching one!) almost seems inevitable. Sometimes it's difficult to tell whether it is safe to exercise, or if you will end up setting yourself further back. Here are some general guidelines to follow when dealing with a cold, flu or other illness:

~If your doctor has told you that you have a cold virus and you do not have a fever or any total body symptoms such as muscle aches or chills, consider exercising at a low heart rate and easy rate of exertion for a shortened period of time. 

~Never exercise with a fever, lower respiratory tract infection, or total body symptoms such as muscle aches, chills or fatigue. When you have a fever, your heart is already stressed to fight the infection, and exercising may make it worse.

~Following the "neck" rule is generally advisable for most cold and flu viruses. If your symptoms are above the neck, you can probably exercise safely without prolonging the illness. Consider walking instead of running, or lowering the intensity on your weights, as breathing may be impaired when sinuses are affected. If your symptoms are below the neck, including chest congestion, tightness, stomach pain and body ache, hit the sheets instead of the weights and allow your body to heal. 

~When recovering from a flu-like illness, listen to your body at all times and practice restraint. Wait to resume your previous activity level until your motivation to train returns and you are symptom-free. You have only one body, take care of it!

And last but not least, what goes better with resting and recovering than Chicken Soup! You'll probably want to eat this when you aren't sick, too!


"The Whole Enchilada" Chicken Soup





Ingredients:

3 cups fat-free chicken broth
1 1/4 cups finely chopped celery
1/2 cup diced sweet yellow onion
3 cups green enchilada sauce
One 15-oz. can pure pumpkin
10 oz. cooked boneless skinless lean chicken breast, chopped or shredded
1 cup frozen white (or yellow) corn
Optional: dash hot sauce, or more to taste


Directions:

In a large pot, bring broth to a low boil on the stove. Add celery and onion, and simmer for about 5 minutes, until slightly tender.

Stir in enchilada sauce and pumpkin. Once soup returns to a low boil, add chicken and corn, and mix well. Cook for an additional 3 - 5 minutes, until soup is heated throughout. Makes 9 servings!


Per 1 cup serving: 105 calories, 1.75g fat, 12.5g carbs, 11g protein

"Lose It Before You Gain It"
Weight Loss Competition

10/11/10 - 11/15/10

Open to Advanced Fitness members and their friends!
(Friends do not need to workout at Advanced Fitness, but are encouraged to join in on unlimited Fitness Classes offered throughout the week during the competition for FREE!)

To Enter:

Come in the week of 10/11/10 for your weigh in and submit your $10 entrance fee.
Come in weekly for your weigh in on our scale and and Advanced Fitness staff member will record your weight loss.
Contestants are encouraged to eat right and work out 3-4 times per week throughout the duration of the competition.
Come in Thanksgiving week for your final weigh out.

Total % fat loss determines the winner.

Winner and runner up share the entrance fee pot 75/25%!
(Just in time for that holiday shopping spree!)

5 Must-have moves in any program, and pumping up with pumpkin!

Although everyone's strength and exercise program at Advanced Fitness is tailored towards their specific goals and needs, there are a few fundamental moves you will find in almost any quality strength training program. These are the most functional moves for the body, or the things we would do in everyday life, if life still required all of us to be physically active! In no particular order, you will find...

1. The Squat - works your glutes, hamstrings, quads, calves, and even your core, if an upper body movement is added. Having the strength and endurance to perform squats properly will decrease your likelihood of experiencing low back and hip pain or injury.

2. Push - whether push-ups, bench press, overhead shoulder press, you name it, we should practice pushing weight away from our bodies. There's a reason push-ups hurt so much - they hit several muscles at once, including your abdominals!!!

3. Lunges - whether traveling, in place, stepping side or stepping back, lunges use the musculature of both legs but prevent you from compensating with more force on one leg versus the other. Recall the functional movement screen...was one side more stable or strong than the other? Try to start on your weaker side so that it is not fatigued at the beginning of your set.

4. Pull - As important, if not more important, than a pushing move is a pulling move, especially in the age of slouching over at computers and tight, weak upper back muscles and forward head postures! Try a variety of pulling exercises, including lat pulldowns, assisted chin-ups, upright rows or rowing in a horizontal plane, bringing your hands back to your waist. Your posture will thank you!

5. Plank - The verdict is in - exercises such as the plank and side plank which RESIST bending of the spine, rather than laying on the ground and crunching, are far more effective in training the abdominals and treating lower back and hip pain. Think about it - we "sit-up" once a day to get out of bed! Do you sense a theme? Our bodies respond best to the exercises that mimic it's daily needs, such as protecting the spine, picking things up off the floor, pushing or pulling open doors.

If you are working out on your own or traveling, be sure to incorporate some variation of each of these for a well-rounded routine!

Go Italian, or Asian, with canned pumpkin!

This week's recipe is featured in our October newsletter and puts a new spin on ravioli! Who needs all the fat and calories of traditional ravioli when you can enjoy this delicious, healthy spin! It tastes great with spaghetti sauce too!

Ingredients

1 cup canned pumpkin
1/3 cup grated Parmesan cheese

1/4 teaspoon salt

1/8 teaspoon black pepper

24 wonton wrappers

1 teaspoon salt

1/2 cup chicken broth

1 1/2 tablespoons unsalted butter

Chopped parsley

Preparation

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley

Eat more/move more, or eat less/move less?

Suppose a 200 lb male is on his feet all day and trains hard, takes in 3000 calories and burns 3500. On average, he would lose a pound of fat after only one week. Take another 200 lb male who is sedentary and gets to the gym for 3 45 minute workouts a week. This male takes in 2000 calories and burns 2500 per day. Both men should end up weighing the same at the end of the week.

   But will they look the same? What about their health? 

Let's look at the pros and cons of eating more/moving more:

1) Move more/eat more
Pros: 

• More opportunity to increase bone density, lean muscle mass, and a higher calorie burn
• Increased food intake may ensure optimal intake of protein, healthy fats, fibers, vitamins and minerals
• Less feeling of food deprivation
• Decreased likelihood of injuries or chronic pain associated with prolonged periods of sitting (hello sciatica!) due to weak glutes and tight hip flexors
• Decreased risk of chronic diseases such as heart disease, diabetes, metabolic syndrome, cancers, you name it! Exercise IS medicine!!!!

Cons:

• Increased chance of overuse injuries and exhaustion
• More time dedicated to movement
• Increased chance of underestimating calorie intake, or taking in more refined or processed foods
• Potential to decrease performance or not achieve goals due to too many types of training (ie too much cardiovascular work combined with strength training) 
• Poor recovery

Whatever your goals may be, it is important to take the following into account:
1. What are your total daily calorie needs based on your LIFESTYLE?
2. What is the quality and quantity of your food? Is it too much for your daily activity, or too little?
3. What are you willing to change to help you achieve your goals without making sacrifices that will not be sustainable long term?


If you have any questions, please talk to any of our trainers! We aren't just here to help you train, but to live your best life!


~Krista

The return (or introduction!) of pumpkin, and nutrition meetings

For those of you who have not heard, we have begun bi-monthly nutrition meetings on Mondays at 8pm in the Back to Health Chiropractic office! Classes are only $10 and cover a wide variety of nutrition, training and lifestyle issues. At Advanced Fitness, we are committed to doing everything possible to help you achieve your goals and realize that sometimes, the hour with your trainer isn't enough for all the questions or concerns you have! Consider attending our meetings, and bring your questions!

If you are interested, reply to this post or email krompolski@fit224.com!

This week features the return of canned pumpkins to the grocery stores. There was a pumpkin shortage due to poor crops last year and canned pumpkin has been scarce for nearly a year. Enjoy it's comeback with this delicious low calorie cheesecake courtesy of Hungry Girl! www.hungrygirl.com

Pumpkin Cheesecake 

Ingredients:
For Crust
2 cups Fiber One bran cereal (original); ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup light whipped butter or light buttery spread (like Smart Balance Light or Brummel & Brown); melted & mixed with 1 oz. water
3 tbsp. Splenda No Calorie Sweetener, granulated
1 tsp. cinnamon

For Filling 32 oz. fat-free cream cheese; softened
1 cup fat-free liquid egg substitute (like Egg Beaters)
1 cup canned pure pumpkin 
1 cup Splenda No Calorie Sweetener, granulated
1/4 cup light brown sugar (not packed)
1 tsp. vanilla extract
1 tsp. pumpkin pie spice

For Topping
3/4 cup fat-free sour cream
1/4 cup Splenda No Calorie Sweetener, granulated
1/2 tsp. vanilla extract

Directions:
Preheat oven to 325 degrees.

Combine all crust ingredients and mix thoroughly. Spray a nonstick springform pie pan (about 9" wide) lightly with nonstick spray -- make sure to get the sides as well as the bottom. Then evenly distribute crumb mixture, using your hands or a flat utensil to firmly press and form the crust along the bottom of the pan. Set aside.

In a large bowl, combine all filling ingredients. Using an electric mixer set to medium speed, mix until completely blended and lump-free. Pour mixture into the pan.

Bake in the oven for approximately 1 hour and 20 minutes (or until set). Allow pie to chill in the fridge for at least 3 - 4 hours (overnight is best). Once pie has chilled, carefully release and remove springform top. Mix all topping ingredients together, and spread topping evenly over the pie. Return pie to the fridge until ready to serve. Cut pie into 12 slices.

MAKES 12 SERVINGS

Eat, Exercise, Enjoy: It's September Already?

Labor Day weekend, for most, represents the end of the summer season. Although you may not be stepping onto the beach in your bathing suit until next season, the fall season is an excellent time to work on changing your lifestyle, especially when it comes to your nutrition - at least until Thanksgiving!!

This week features a recipe, courtesy of the health writers at the New York times, to "health-ify" one of the classic summer picnic staples: potato salad! Plus, a featured product that helps us chocolate lovers satisfy our cravings AND a load of anti-oxidants!
Creamy Potato Salad with Yogurt Vinaigrette

1 medium red onion, diced
1/3 cup vinegar (red or white wine, sherry or apple cider)

1 to 2 garlic cloves, to taste, minced or puréed

Salt to taste

2 teaspoons Dijon mustard

1/4 cup extra virgin olive oil

1/2 cup plain low-fat yogurt
1 tablespoon Hellmann’s or Best Foods Mayonnaise (optional)

Freshly ground pepper

2 pounds red potatoes, scrubbed and quartered if small, cut in large dice if large
4 stalks celery, diced or sliced
3 tablespoons chopped fresh parsley

In a large bowl, whisk together the vinegar, garlic, salt, mustard, olive oil, yogurt and mayonnaise (if using). Place the onion in a bowl, and pour on boiling water to cover. Drain immediately, rinse with cold water and transfer to the bowl with the dressing.

2. Steam the potatoes above one inch of boiling water for 10 to 15 minutes until tender. Remove from the heat, and toss gently with the onion. Season to taste with salt and pepper. Add the remaining ingredients and toss together. Refrigerate for at least one hour before serving.

Yield: Serves six
Advance preparation: This will keep for four to five days in the refrigerator.
Nutritional information per serving (six servings): 214 calories; 10 grams fat; 2 grams saturated fat; 1 milligram cholesterol; 29 grams carbohydrates; 4 grams dietary fiber; 81 milligrams sodium (does not include salt added during preparation); 4 grams protein
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
SweetRiot Chocolates

PER SERVING (1 tin): 140 calories, 11 - 12g fat, 0mg sodium, 12 - 14g carbs, 3 - 4g fiber, 6 - 10g sugars, 2g protein -- POINTS® value 3*


Great news! Those are the stats for the ENTIRE TIN! These are little cacao nibs dunked in chocolate, but they're not for your average chocolate crowd. They come in three varieties, ranging from the mild Flavor 50 (dunked in 50% dark chocolate) to the intense Flavor 70 (dunked in 70% dark chocolate with espresso). These have only 1 - 2 calories per piece (or as they say on the tin, "peace"), and you don't need to eat too many at once -- that tin'll likely last you awhile. Plus, they pack a WHOLLOP in the antioxidant department!

http://shop.sweetriot.com/

5 Triathlon Training Mistakes

This is a great article for anyone training for endurance events of any kind. The author, Justin Levin, is a Strength & Conditioning Specialist in California who submitted this to the www.strengthcoach.com website.

If you are training for Tri's Bi's and longer running races, you owe it to yourself to seriously consider the points made in this article. I frequently discuss overuse injuries with patients and many of them can be attributed to the mistakes listed below. Enjoy-JWW

5 Mistakes to Avoid in Training for the Sport of Triathlon

1. Not lifting any weights. This is probably the most common mistake among triathletes. Most triathletes think lifting weights will get them bulky and inflexible. But in all actuality, lifting weights the correct way will enhance your performance, reduce injury, and correct imbalances. The sport of triathlon is very demanding on the body. Overuse injuries occur because most individuals are not functionally strong. They can swim, bike, and run all day long, but have them do a push-up, and it will be extremely tough. You need to be a strong athlete, all around. When you think of lifting weights to enhance your performance, do not think of bench pressing, heavy squats, or dead lifting. Think of single leg squats, chin-ups, push-ups, single leg dead lifts, and lots of core stabilization work (plank/side plank are the most common exercises to increase stabilization of the trunk). What you do in the gym will assist you out in the water or on the road. So, put together a plan, and execute. Talk with an educated strength coach with experience in endurance sports strength and conditioning and he/she will guide you in the right direction.

2. Not eating enough protein. Again, this is another regular mistake among triathletes. The average triathlete definitely eats plenty of carbohydrates. Pastas, fruits, breads, vegetables, and rice are the main source of energy throughout the week. It is very crucial to stay at a full tank with your carbohydrates, but it is also very crucial to eat plenty of protein. Protein will help you increase lean muscle mass, burn unwanted body fat, and recover faster and more efficiently after a long training session. When you have more lean mass and less body fat, you race faster. I have clients who suffer in their workouts and do not recovery properly because they are eating a low amount of protein. A general guideline for triathletes for protein intake is eating at least ½ - ¾ of a gram per pound of body weight. So a 150 pound female should eat 75-112 grams of protein a day. The more training someone is doing, the more protein should be consumed throughout the day. Figure out your nutrient needs and watch your performance soar.

3. Overtraining. Most triathletes are "A" type personalities and want to do everything it takes to increase their performance. A huge limiter to getting better at the sport of triathlon is overtraining. Too many athletes spend way too much time spinning their tires and never moving forward. They dig themselves into a hole that is very hard to get out of. They are constantly training hard. But the question is, "are they training efficient?" I learned that training smart and not "hard" is definitely the way to go. You must be able to read your body and know if you have symptoms of overtraining. Interrupted or inconsistent sleep, nagging injuries, lack of performance, daily fatigue, decrease in appetite, lack of motivation to train, and persistent muscle soreness are just some symptoms of overtraining. Remember, training should be fun, positive, and keep you healthy. And unless you are a professional, this is not your profession, so you need to know when you body is not feeling 100%. When you get to that point, take some time to rest and recovery, which brings me to my next point.

4. Rest/Recovery/Regenerate. This is also a limiter to increasing your performance. You have to remember that no matter how many training hours you put in, if you get hurt, you can't train. When you can't train, you can not get better. So, resting and recovering is a crucial aspect of the sport that needs attention. You must have scheduled rest days during the week. The body is not meant to train 24 hours, 7 days a week. You need time to get off your feet, rest your mind, and rest your body. If you do not schedule rest and recovery time, you will quickly burn out and will lose the motivation to train and ultimately get hurt. Regeneration is also significant. Foam rolling and massage, consistent stretching, active release techniques, and ice baths are just a few recovery techniques you must implement into your training regimen on a daily basis. The body can be a fined tuned machine, but if it breaks down you will not be able to get to the level you set out for. So pay attention and listen to your body.

5. Forgetting post-workout nutrition. I have many clients that workout extremely hard. Then I ask them what their nutrition plan is after the workout is over and they give me a blank stare. Most people will wait or forget to eat after a workout is completed. You are defeating the whole purpose of working out if you do not have a post-workout meal planned. When you workout, you break down muscle tissue and deplete muscle glycogen. In order to recover properly and start preparing yourself for your next workout, you absolutely need a post-workout recovery meal. You have a 30 minute window after a workout is over to replenish what your body depleted during the workout. Some good, quick choices to choose from are: a glass of low fat chocolate milk, a whey (fast acting) protein shake, a piece of fruit with a glass of milk, or a protein bar that is a 3:1 ratio of carbohydrates to protein. Once you get in your post-workout meal within 30 minutes, then you can have a more substantial meal, like a turkey sandwich on whole wheat bread, a lean chicken breast with some brown rice and vegetables, or some yogurt with some fruit. You will see the difference in your training, your performance, and your overall vitality by being consistent with your post-workout nutrition plan.

Justin Levine is the owner and head trainer at California Fitness Academy in Visalia, Ca..

(Emphasis added by JWW)

Eat, Execise, Enjoy! August 31-Sept 6th

With the summer vacations winding down and the kids going back to school, now is the time to get into a regular eating and exercise rhythm before the next round of yearly chaos (aka the holidays!) Rhythms don't have to be boring or restrictive. The number one food I hear clients say they are sick of eating is grilled chicken. It's time to spice up this healthy cook's staple with a ton of "stuff"! This recipe is a perfect post-workout meal, and it even lets you choose your own filling! Try a different one each week and kiss your chicken blues goodbye!

Cream Cheese and Pesto-Stuffed Chicken Breasts

• 4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
• 1/2 cup plain dry breadcrumbs
• 2 teaspoons extra-virgin olive oil

Cream Cheese-Pesto Filling:

• 2 tablespoons reduced-fat cream cheese, (Neufchatel)
• 1 tablespoon basil pesto, (store-bought or homemade)
• Freshly ground pepper, to taste

Goat Cheese-Olive Filling:

• 2 tablespoons creamy goat cheese
• 1 tablespoon chopped black olives
• Freshly ground pepper, to taste

Ham & Cheese Filling:

• 1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese
• 2 tablespoons chopped ham
• 2 teaspoons Dijon mustard
• Freshly ground pepper, to taste

1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine cream cheese, pesto and pepper in a small bowl with a fork.
3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the breadcrumbs. (Discard leftovers.)
5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

Cream cheese-pesto stuffed chicken per serving: 233 calories; 9 g fat (4 g sat, 3 g mono); 81 mg cholesterol; 7 g carbohydrates; 33 g protein; 1 g fiber; 379 mg sodium; 351 mg potassium.

1 Carbohydrate Serving
Exchanges: 1 Carbohydrate Serving, Exchanges: 1/2 starch, 3 1/2 lean meat, 1 fat
Nutrition Note: Goat cheese-olive stuffed chicken per serving: 235 calories; 7 g fat (2 g sat, 3 g mono); 72 mg cholesterol; 10 g carbohydrate; 31 g protein; 1 g fiber; 248 mg sodium. Ham-&-cheese stuffed chicken per serving: 236 calories; 7 g fat (2 g sat, 3 g mono

Eat, Exercise, Enjoy: August 23-30th!

Don't tell my MamMam, but I just had to revamp her classic Cabbage Roll recipe. Growing up in a Polish family, there was almost nothing you could choose that wouldn't leave you feeling sluggish and guilty. Now that I'm running the kitchen, I plan on passing on the traditions I was raised with, but with my own health-ified spin! Do you have any recipes that you'd like some advice on tweaking! Bring them in! We're here to help! These rolls go very well with steam broccoli or green beans.

(Don't tell MamMam's) Cabbage Rolls

Ingredients

1/2 head of green cabbage 
1 pound of extra lean ground ground beef 
1 cup of uncooked quinoa 
14 oz tomato sauce
1/2 cup light parmesan cheese 
1 onion, diced 
2 cloves of garlic, finely chopped 
1 tbsp of oregano 
1 tsp pepper 
1 tsp salt

---

Method

1. Preheat oven to 350.
2. Cook rice and steam cabbage leaves until soft (in separate pots).
3. Meanwhile, mix together all other ingredients (except tomato sauce and cheese) in large bowl.
4. Stir cooked rice into beef mixture.
5. Once cabbage leaves are soft and cool enough to handle (can run under cold water to speed process), chop cabbage into strips and layer casserole style by alternating cabbage and the meat mixture (NOTE: if you have the time, you could also roll one spoonful of the beef mixture into a leaf. Put rolls in a single layer in a glass casserole dish.)
6. Once all your beef mixture is used up, mix soup according to directions and pour over casserole dish.
7. Sprinkle parmesan cheese over dish.
8. Cook for 45 minutes or until top is crispy and light brown. 

Serves 6

Why Bother?

Did we get your attention? Great, because the key to any long-term change, whether its fat loss, muscle gain or improved general health and wellness is being able to explain exactly WHY you are bothering. Who doesn't want to look better, fit into a smaller size or have more energy and stamina? The key to long-term change and habit formation is being honest with yourself about EXACTLY why you want the changes you want and more specifically, what those changes will bring to your life. Too often we make changes because we are forced to, such as in a health emergency, or because a special event is upcoming. Take the time to write down your goals, and how they will change your life. 


If you are looking for some great cut-to-the-chase, realistic sources of information on body composition, nutrition and training, we recommend:


1) Burn the fat, feed the muscle or The Body Fat Solution ~ By Tom Venuto
http://www.tomvenuto.com/products_services.shtml


2) The Fat Loss Troubleshoot and Body By Eats ~ Leigh Peele
http://www.fatlosstroubleshoot.com/


3) Never Let Go ~ Dan John
http://danjohn.net/category/dan-john-products/


4) Girth Control ~ Alan Argon  
http://www.alanaragon.com/my-book.html


These resources will not only provide you with fantastic information, but reinforce the habits of healthy living into your daily life.

Eat, Exercise, Enjoy! August 12-19th!

Mom Wasn't Joking...
...breakfast is the most important meal of the day! After a long night of not eating, our metabolism's become sluggish and our blood sugar is low. It is so important to re-stoke your body's fire ! However, eating the wrong breakfast foods can be worse than not eating at all. The classics such as donuts, plain bagels, waffles and muffins are loaded with sugar on low on fiber, which will typically leave you looking everywhere for that 10am snack! Take the extra 5-10 minutes to give your body some slow-digesting carbohydrates, plenty of protein and healthy fats, and you'll cruise into lunch time! Some quick ideas include greek yogurt with some fruit and nuts, a high fiber cereal with low fat milk, or a simple meal replacement bar! Zone, South Beach and Balance bars have a good ratio of carbs, fat and protein to calories! Remember, calories count, so measure your portions if concerned with weight control!


For the days when you have some extra time, try this delicious, nutritious recipe from Precision Nutrition. French Toast is back...sort of!




Sunrise Sundae with French Toast Hash Browns 


Sundae Ingredients:
Small apple, diced (1/4 cup)
low-fat cottage cheese (1/2 cup)

Nectarine, diced (1/4 cup)

Sliced strawberries (1/4 cup)

Low fat cottage cheese (1/2 cup)

Grapes (1/4 cup)
Mixed nuts, crushed (1/4 cup)


Layer all ingredients as listed beginning with the apples on the bottom into glasses. Serves 2!


French Toast Hash Browns:
1 slice whole grain bread

Whole egg
Pinch of cinnamon and salt
Cooking spray

 Cut bread into 1-inch cubes. Whisk egg, cinnamon and salt in small mixing bowl and dip bread cubes into mixture. Let them soak for 30 seconds, then pour the entire mixture into a frying pan prepared with cooking spray. Lightly brown the bread on low heat and serve immediately. Serves 2.






Calories per serving: 365.6, Fat: 16.6g, Protein: 24.3g, Carbohydrate: 29.8g, Fiber: 5.1g


ENJOY!!!

Eat, Exercise Enjoy: August 1-8th!

Welcome to August, everyone! Where has the summer gone? Before you know it, the fall will be here. Some of us will welcome the return back to a weekly, predictable routine. Take advantage of the return to normalcy in your diet and your training. Get involved with the weekly classes we offer. Remember, we are now offering classes for your children too!

This week's recipe is brought to you by Precision Nutrition by Dr. John Berardi. With the natural sweetness of coconut but use of apple, it's the perfect dessert or snack for summer or fall!

Wholesome Fruit Crumble 


1 tbsp light butter or oil
2 tbsp water
1 cup cored and chopped Gala apples
1 cup cored and chopped pears
1/2 tsp cinnamon
2 tsp honey
1/2 tsp pure vanilla extract
1 cup frozen raspberries
1 cup store bought granola of your choice (here's a low-sugar recipe: http://www.scribd.com/doc/19982996/Light-Granola)

Preheat a large pot on medium heat. Add the oil, water, apples and pears. Cook until the fruit starts going soft (about 5-8 min) then add the cinnamon, honey and vanilla extract and cook for a few more minutes until the liquid is lightly thickened. Stir in the raspberries and remove from heat to cool a little. Add  1/4 cup homemade granola. Serves 4.

Per serving: 210 calories, 4.5 grams fat, 39 grams carbs, 3 grams protein

Son of Advanced Fitness owners wins 1.5 mile kids race!

The 7th annual Kennett Area Park and Recreation Board (KAPRB) Free Kids Cross Country Race was held this past Tuesday night, July 27, 2010, at Anson B. Nixon Park in Kennett Square.

A record turn-out of 153 kids participated in the 1.5-mile event.

Alex Wilkins, 12 and son of Nathalie & John Wilkins, won the race with a time of 9 minutes, 33 seconds. KC Breeding, 12, was the top female finisher and placed fourth overall with a clocking of 9:58.

Alex is a youth fitness personal training client with Advanced Fitness and trains with Personal Trainer Krista Rompolski. Alex's personal training incorporates body weight movements and core stability exercises designed to improve his muscular coordination and control. Speed and agility are the welcome side effects of proper youth personal training. He enjoys his personal training sessions and looks forward to every one.

Send an email, info@fit224.com, for more info about our Youth Personal Training and SAQ (Speed, Agility & Quickness) training.

Back to Health Chiropractic / Advanced Fitness has been a proud sponsor of the race over the last few years.

You can also read about this at: http://www.southernchestercountyweeklies.com/articles/2010/07/29/avon_grove_sun/sports/doc4c518a02b78a2350271731.txt

Local Triathlon Team Wins Philly Title

Advanced Fitness would like to congratulate Team Scott Honda on winning the Team Title at the 2010 Philadelphia Women's Triathlon on July 11, 2010. Back to Health Chiropractic / Advanced Fitness is also a sponsor as well as Scott Honda, Garrison's Cyclery and the Kennett YMCA. There were 668 women and 13 Teams that participated in the event this year.


Our own Dr. Nathalie Matte, co-owner of Advanced Fitness and Back to Health Chiropractic, competed in the Duathlon (Run-Bike-Run) and took home 3rd place in her age group with a time of 1:39:32. Another Team Scott Honda Duathlon competitor, Nicole Smith, took second place in her age group with a time of 1:38:30.

What an awesome showing by a dedicated group of women athletes! You can often find them training in our fitness classes so don't be disappointed if you can't keep up, obviously by their showing in Philly, not many people can.

You can read more about their win in the Kennett Paper at : http://www.southernchestercountyweeklies.com/articles/2010/07/29/kennett_paper/sports/doc4c5181fb25b4e265559844.txt

You can check out the Women's Philly Tri website here at:
http://www.cgiracing.com/2009Events/PhiladelphiaWomensTri.aspx

Exercising Through Pregnancy: by Victoria Dosen

Well, I am entering into the home stretch of my second pregnancy and everything seems “so far so good.”  I frequently get asked about my pregnancy exercise routine, in addition to the usual pregnancy questions like “How are you feeling?” and “Do you have any cravings?”  This may come as a shocker, but there is no secret formula or routine that I abide by during pregnancy.  There are some general guidelines that I follow, but I still continue to try to push myself during my workouts so that both mommy and baby will be strong and fit at the pregnancy finish line and beyond!  Some women may fear that exercising while pregnant may harm their babies, but under normal circumstances it is quite the contrary.  Some benefits to exercising throughout pregnancy include increased energy levels, fewer pregnancy ailments (e.g. backache, swelling, constipation, etc.), decreased chance of gaining excess weight during pregnancy, decreased risk of gestational diabetes, easier labor and faster recovery, and a leaner and calmer baby.  Unless a woman is at risk for or experiencing any complications during her pregnancy, there is no reason that she should give up on exercise during this special time.  Here are some things are some things to be mindful of when developing a prenatal fitness routine:

• A pregnant woman should use common sense and listen to her body.  If something doesn’t feel right or is too uncomfortable, then don’t do it.  If she should experience more serious symptoms like vaginal bleeding, decreased fetal movement, uterine contractions, muscle weakness, calf swelling or pain, headache, chest pain, increased shortness of breath, dizziness, or feeling faint, then she should contact her caregiver immediately.

• It is best for pregnant women use the rate of perceived exertion in order to gauge exercise intensity for themselves.  Exert yourself, but don’t over-exert yourself.  The idea of staying within 140 BPM during exercise has long been abandoned by the American College of Obstetrics & Gynecology.

• Pregnant women are discouraged from performing any exercises that require them to lie flat on their backs after the first trimester.  Doing so can cause the added weight of the baby and enlarged uterus to press down on the vena cava, causing reduced blood flow to both mother and baby. 

• Abdominal and core work should be continued throughout pregnancy.  Exercises that promote bracing and a drawing-in of the core muscles such as planks, pelvic tilts and bird-dog should be used.  As a pregnant woman’s belly expands, a condition known as diastasis recti occurs in which the abdominal muscles will naturally stretch and pull away from their tendinous connection (called the linea alba).  Abdominal separation compromises the integrity and functional strength of the abdominal muscles and can increase lower back pain and pelvic instability.  Abdominal exercises that promote flexion of the spine and cause a bulging of the abdominal wall upon exertion can exacerbate diastasis recti and should be avoided.  Another type of “core” exercise that a pregnant women needs to add to her routine is something called a Kegel exercise.  I am about to get a little descriptive, so I apologize for all of our male readers out there. Men, you’ve been warned!  A Kegel exercise is designed to strengthen and restore the pelvic muscles that surround and support the bladder, uterus, rectum, and urethra.  These muscles are attached to the pelvic bone and act like a sling that holds the pelvic organs up and in place.  The action of a Kegel exercise is comparable to the feeling of stopping and starting the flow of urine, however, they actually work to contract and lift the muscles of the pelvic floor. Strong pelvic floor muscles may help to relieve some pregnancy ailments such as pelvic pressure, pelvic organ prolapse, incontinence, and hemorrhoids. 

• A pregnant woman’s body produces a hormone called Relaxin that helps to loosen the joints and prepare her body for childbirth.  This in can turn can increase the risk of injury for pregnant women while exercising as the joints are less stable, so such things as “heavy” squats, lunges, dead lifts and excessive stretching should be avoided. Any weight amount that is going to cause a pregnant woman to hold her breath and exert excessive force should be avoided.  It is fine for her to conservatively push herself during exercise, but now is not the time to be trying to break any power lifting records or set any personal bests with weightlifting.

• A pregnant woman should be mindful of any fitness activities that greatly challenge her sense of balance.  Due to a growing belly, her center of gravity shifts forward and causes her to be a less stable on her feet.  The fact that her sense of balance is off even more during pregnancy may justify the need for moderate balance training in an exercise routine, but she should remember to use common sense!  If she decides to do some balance training, then she needs to keep it simple.  She should use basic techniques like standing on one foot or standing on an Airex pad.  Again, now is not the time to be pushing her limits.  Trying to stand on a stability ball while doing squats is probably not a good idea!  However, that’s something that I would advise against for just about everyone!

Now that I am done with my personal trainer jargon, I will talk about what I have been doing lately for my exercise routine.  I have to admit that I am not as consistent with exercise as I would like to be during these last few weeks of pregnancy because sometimes a short nap takes precedence over working out for me!  When I do get into the gym to exercise, I usually follow an upper body/lower body split routine—mostly because I tend to do more exercising than most people.  Trying to do a full body routine for me right now is usually utterly exhausting! 

Sometimes though, I’m a glutton for punishment!  My routine will vary slightly workout to workout as I like to switch up the repetition and weight ranges.  It includes exercises like push- ups, seated rows, shoulder presses, squats, and bridges. For my core, I keep it basic and perform planks, bird-dog, and of course, those wonderful Kegel exercises!  With regard to cardiovascular training, it is possible to get an aerobic training effect from strength training if you apply a circuit style method to your routine.  However, I am not exactly up for moving quickly on my feet these days, so I will try and hop on the elliptical trainer 3-4 times a week for about 30 minutes for a little bit of metabolic training.  Right now, I am more concerned about maintaining my strength and endurance.  After baby number two arrives, then I will focus on trying to uphold and expand on my nickname “Mighty Mouse” gym reputation.  One-handed pull-ups for 3 sets of 15 reps, here I come!

Eat, Execise, Enjoy: July 24th-31st

Hi everyone!
 Summer is flying by! For those of you fortunate enough to have made it to the beach, now is the time to start thinking about getting back into, or starting a regular exercise and nutrition routine. Even if it means only 10 minutes of a series of push-ups, lunges, squats, you name it, you are still carving that time out for exercise and telling your brain and your body that it's a priority!
TIP OF THE WEEK: You must take care of yourself to be able to take care of others.
Do you put your goals and desires last, or can never seem to find the time? We always find the time for the things that matter most to us. Sit down and break down your day into units. Odds are that you are losing time on miscellaneous things that can wait until later without even realizing it. You are worth the effort!

Speaking of saving time, here is your recipe of the week, made in ten minutes or less, but will keep you satisfied for hours!


Blueberries with Lemon Cream

4 servings, 1/2 - 2/3 cup each

4 ounces reduced-fat cream cheese
3/4  fat-free Greek or plain yogurt
1 Tbsp. Jell-O sugar-free lemon instant pudding mix
2 cups fresh blueberries

1. Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with the Jello-O mix. Using an electric mixer or hand whisk, beat on high speed until light and creamy.
2. Divide the cream until 4 dishes. Layer the lemon cream with 1/2 cup of blueberries.


Nutrition facts:
per serving: 130 calories, 4 grams fat,10 grams protein, 13 grams carbs