Happy New Year!

January 4th, 2010   Welcome to the Upward Motion Weekly Email! First of all, Happy New Year!! Welcome to 2011 :) What is everyone thinking around this time of year? New Years Resolution, right? Well if your New Years Resolution has anything to do with fitness, we'd love it if you'd let us join you on your health and fitness journey. As most of you know, we have the group classes going strong as well as the one on one personal training as well as the small group classes. We have all the resources you need to help you succeed and reach your goals!! Visit our website or give us a call if you have any questions or want to get scheduled for sessions!! We will look forward to seeing/hearing from you!! Another thing going on this month is: Our Re-grand opening party We are celebrating the opening of our new group studio that is a couple doors down from the original studio! Please come and celebrate this great accomplishment with us on Friday, January 21 from 6pm-8pm If you're interested in coming PLEASE RSVP at this website!! RSVP to Re Grand Opening Have a great first couple weeks of January!! The Upward Motion Personal Training Team PS:          4 Breathing Tips to Boost Your Cardio   When it comes to proper breathing technique on the treadmill or during your outdoor run, "the main thing is to find a rhythmic breathing pattern that works for you," says Flagstaff, Arizona-based running coach Greg McMillan. Follow his tips for a better cardio workout.   1. Keep it steady A good approach is the 2:2 method, McMillan says, which means breathing in for two steps and out for two steps. That works well for running (or doing something like the elliptical machine) at a moderate pace.   2. Increase for interval training For a faster pace (such as during an interval), you'll need to increase the frequency to something like a 1:1, he says. Your breathing may be shallower (you don't have time to take deep breaths) but it can still be efficient.   3.   Exhale excess CO2 If it feels like you can't catch your breath, it means you are building up too much carbon dioxide, and need to focus on blowing it off, he says. Your instinct may be to keep taking deep breaths IN, but you'll get rid of the CO2 more efficiently (and be able to catch your breath) if you focus on blowing the air OUT.    4.  Listen to your lungs Tune in to your breath to gauge your workout intensity. If you're really struggling to catch your breath, chances are that you should go slower instead of increasing the intensity. Stay mindful to the signs your body is sending you.     Who says muffins can't be delicious and nutritious? INGREDIENTS: · 2 cups egg whites · 1½ cups oats or 1 cup instant oatmeal or 1½ cups quick oatmeal · ½ cup whole wheat flour · 1 cup unsweetened applesauce · 1 cup 1% cottage cheese · ½ cup whey protein powder · 1½ tsp baking powder · 25 almonds · 1 tbsp vanilla extract · ⅛ tsp or pinch of salt · 1 cup strawberries (see below for variations) INSTRUCTIONS: Pre-heat oven to 350˚F. Pour ingredients into a blender and blend until smooth. Mix in fruit by hand, if desired, or include in the blender. Pour into regular-sized stick-free muffin cups. Cook until toothpick comes out clean (about 40 minutes). NUTRIENTS PER MUFFIN: Calories: 120, Total Fat: 2 g, Sat. Fat: 0 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 125 mg, Total Carbs: 17 g, Dietary Fiber: 3 g; Sugars: 3 g; Protein: 9 g; Iron: 1.20 mg FOR CHOCOLATE BANANA MUFFINS: Substitute ½ cup sliced banana for the strawberries. Add 1 tbsp unsweetened cocoa powder. Use chocolate flavored whey protein powder. Add ½ to 1 tsp banana extract for extra banana flavor. FOR BLUEBERRY MUFFINS: Substitute 1 cup blueberries for the strawberries and 222 g unsweetened blueberry applesauce for the regular unsweetened applesauce. FOR APPLE CINNAMON MUFFINS: Substitute ⅔ cup diced apple for the strawberries. Add cinnamon. FOR RASPBERRY MUFFINS: Substitute ⅔ cup raspberries for strawberries and 222 g country berry unsweetened applesauce for the regular unsweetened applesauce. FOR PEACH MUFFINS: Substitute 1 cup diced peaches for strawberries and 222 g mango-peach unsweetened applesauce for the regular unsweetened applesauce. Trigger Point Foam Rolling Class The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better! When: January 8th, 2010  at 11 AM February 5th, 2010 at 11 AM March 5th, 2010 at 11 AM April 2nd, 2010 at 11 AM   Where: Upward Motion Personal Training Studio   Cost: For Members: $50 For Nonmembers: $60 Includes a trigger point foam roller or a trigger point ball!   If you're interested make an appointment with us! Space is limited! www.Upwardmotionpt.com or call us at 268-1231   If you don't want to wait until January to see us, schedule a FREE initial consultation! YouTube Exercise of the Week   Workouts that can help you improve your chest strength! Chest Workout   FIT QUIZ OF THE WEEK!  What limit of sodium should an average person have for day? A. 2200 B.2400 C.4500   Send what you think is the correct answer to us at info@upwardmotionpt.com! You could win the monthly Prize if your answer is picked!!! The answer to last weeks quiz:  The fruit with the least amount of sugar are cranberries! Congratulations to:  Miss Barb :) Nice work! What People are Saying about Upward Motion      "I have lost 15 lbs. And have more energy. Luis's program is perfect for me. It gives me strength and flexibility, but is not to strenuous for me. Luis keeps me motivated without pushing me. He keeps me looking forward to changes in my program to keep it fun and to keep my interest. My back has always been an issue for me. Luis has taught me several easy but effective exercises to keep my back pain away." Roseann Page Our Featured Class of the week:   Fight like a Girl Fitness Class uses the power, speed, and cardiovascular conditioning boxing intermixed with the fun and excitement of being in a real fight. Are you looking for a fight or a good workout? Don't worry ladies, there will be no fighting or contact within the class. However, with the excitement and fun you will have in class it will almost feel like you are in the real thing. Want to pick a fit, figuratively speaking? If you're interested in taking this class or any other that we have going on, check out our website- Group Class information Upward Motion Personal Training 505-268-1231

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