Cardio Exercise of the Month

Cardio exercise of the month:

 

For some of us, cardio can seem just plain boring! Well i've got the cure for that! This workout can be done on the treadmill, eliptical, stationary bike, or essentially any piece of cardio equipment you desire. It's all about pushing yourself to the "next level". Cardio doesn't have to take you an hour to be effective. Start small, (10-15 minutes) and increase according to your fitness level. Try adding a few minutes a week to your regiment.  

 

Want to burn fat and get in shape quick? High intensity interval training (H.I.I.T) is a better and more effective training method to lose fat and condition your heart muscles. The concept of H.I.I.T. cardio workout involves repeated bouts of harder Intervals followed by periods of easier recovery . This form of cardio is a very intense method of training which burns a very high amount of calories and keeps your body's metabolism increased for much longer periods than conventional "long & slow" cardio training.

If you've been cruising at L.I.S.S. (Low Intensity Steady State) on the treadlmill, stationary bike or elliptical machine while reading books, listening to your iPod workout music or watching sports on TV, challenge youself with the following H.I.I.T. treadmill routine.


H.I.I.T. Treadmill Running Routine

 

Warm up by walking for 5 minutes.
Run at 6-8 miles/hr pace for 2 minutes
Walk at 4 miles/hr pace for 3 minutes
Run at 8-10 miles/hr pace for 2 minutes
Walk at 4 miles/hr pace for 3 minutes

Repeat this cycle 2 to 3 times for a very intense H.I.I.T. "cardio" session followed by cool-down and stretching.

You got the idea? You can also change up the intensity or work-to-recovery ratio by modifying the pace and duration. If you increase the grade or incline level like running uphill, your cardio intensity increases as well.

 

Melanie Elliott

Personal Trainer / Group Exercise Instructor

starlamae1@yahoo.com

Facebook

 

Baseball ready, Strength & Conditioning

Baseball ready, Strength & Conditioning

The strength & conditioning program for baseball is designed to improve performance and reduce risk of injury. To improve performance you have to increase sport-specific strength, speed, endurance, flexibility, and power. To prevent injuries you have to condition the entire body to perform the explosive and repetitive tasks encountered in game play.

The baseball season is a marathon, not a sprint.... Most college and high school athletes play all year-round. MLB plays 162 games and the Minor Leagues play 142. The key to effective, injury-free performance is consistency. You have to work on some aspect of your game and fitness every day. You can't play yourself into shape in Spring Training. You can't stop working out on Opening Day. You just can't have a hit-and-miss program and expect to play your best.

How to train is important. For max results and steady gains, use my comprehensive, year-round program based on a periodization model that systematically varies the exercises performed, the intensity of the workout, and the volume of the workout done from week-to-week and month-to-month, 365 days a year! If you or your son have a goal to make the "Major Leagues", then please ask me how I can help!

Tip: As a pitcher, there is a 3-link chain that is a big concern for a power pitcher; generating force through your legs and applying it with your arms, but that energy must be transferred through the trunk.

By Charles Miskel, Personal Trainer.  e-mail: mrmiskel@yahoo.com

Exercise & Pregnancy

Exercise during pregnancy

Does exercising sound too much like a chore? We've got seven fantastic reasons why you'll actually love it!

1. Boosts energy

2. Sleep better

3. Reduce pregnancy discomfort

4. Prepare for childbirth

5. Reduce stress and lift your spirits

6. Improve your self image

7. Get your body back faster after childbirth

Pregnancy can steal your energy, but regular bouts of exercise will help you get thru your day! And the good news is you can safely start an exercise program during pregnancy even if you’ve been a couch potato up until now! According to the American College of Obstetricians and Gynecologists, you can safely take place in 30 minutes or more of moderate exercise everyday, as long as you don’t have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

Start slowly and wisely

Beginners should start by exercising 15 to 20 minutes at a time, three days a week -preferably with a day of rest between workouts. Don't go for the burn and don't exercise to exhaustion. A good rule of thumb: Slow down if you can't comfortably carry on a conversation.

Stick to low impact exercises such as, Walking, low impact aerobics, cycling, swimming, prenatal yoga and stretching.
Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your pre pregnancy weight. 

If you are not new to fitness, then the general rule of thumb is, if you did it before, then you can do it during. With of course some common sense involved! Every woman is different. So listen to your body! Talk to your Dr. and most of all, get a lot of rest!

 

Melanie Elliott

Personal Trainer, Group Exercise Instructor

6 Months Pregnant

Holiday Recipe

Apple Crisp

5 peeled organic apples (save peels)

Handful of dates - chopped

1 tsp. pumpkin pie spice

½ tsp. ground ginger

¼ cup chia seeds

4 T. lemon juice

2 tsp. cinnamon

¼ cup coconut sugar

1 cup rolled gluten free oats

¼ cup coconut flour

¼ cup un-sweet shredded coconut

¼ cup ground golden flax seeds

1 tsp. real vanilla extract

¼ cup agave nectar

1 egg

½ cup coconut oil

Molasses for drizzling

Chop apple in bite size pieces and process peels in food processor until finely ground.

  Mix apples, peels, dates, lemon juice, 1 tsp. cinnamon, ginger, pumpkin pie spice, coconut sugar

And chia seeds in a large mixing bowl and transfer to a deep pie dish or square baking dish.

Then mix together rolled oats, coconut flour, shredded coconut, flax seeds, and 1 tsp. cinnamon.

 Add agave nectar, vanilla, egg and coconut oil and cut into oat mixture with fork

or mix with fingers until crumbly.

Top apples with oat crumble and press down firmly. 

Drizzle with molasses and bake at 325 for about 30 minutes until a little bubbly around sides.

  If top browns too quickly cover with foil.

Serve with a dollop of Purely Decadent Coconut Milk Ice Cream.

Enjoy every bite slowly and mindfully!
Cheri Soraparu, MS, CCN
www.bewellbalanced.org

Health Food

We have just returned from yet another Natural Food Show with a few new products for your convenience!
We work very hard to bring you the healthiest minimally processed and convenient foods on the market.  As a nutritionist I diligently read all the labels to make sure the ingredients are as clean as possible.  I also speak with the manufacture to understand where the food is sourced from.
We try and choose our food products from local & honest companies.  Most of our products are gluten free, corn free, contain minimal to no dairy and minimal cane sugar.
We have done the work for you!  No longer will you have to spend hours reading labels at the grocery store.
We appreciate your support of our wellness efforts.  Contact me if you would like us to carry something specific! Nutrition@TeamFitness.INFO

Be Well,
Cheri Soraparu, MS, CCN
Director of Nutrition & Training

Fat Fall Off Results for Spring Session

Congratulations to our Fabulous Fat Fall Off Participants!  You all did wonderful and had incredible results!

Our Biggest Loser this time was Ms. Joanne with a 10.95% reduction in body fat!

Tied for 2nd was Agnes & Shanice with over 9% body fat lost.

Spring session lost over 150# of body fat (and a few have yet to be weighed!)  an average of 13# per person.


Summer session begins June 6th!

Sexy Summer Slimdown... you can achieve the above results too!

Kids Fitness

Kids Fitness & Kids Club

Are you a Facebook user?  Kids Fitness now has it's own page on Facebook.  Here you can get daily updates on what's going on with our kids programs and ask questions or leave comments for the Kids Fitness staff!  Just search Kids Fitness on Facebook and and "like" it and wham-o!  Direct connection to what's happening for kids at Team Fitness!

We recently had an Easter coloring contest and here are our winners! 
Drake Willard (age 3)
Sophia Lochmann (age 6)
Kaitlynn Itska (age 9)
Congrats kids!