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)