Exciting stuff going on at Upward Motion!

March 31st, 2011   Welcome to the Upward Motion Weekly Email! Fitness - If it came in a bottle, everybody would have a great body. - Cher     Hey there! I hope your tuesday is going great! Today's email is going to have a lot of updates from Upward Motion! We have a lot of new stuff going on as well as some events coming up! There will also be an informative article that gives you the "skinny" abot detox diets, are they healthy for you? Do they work?Find out down below! We've also found some tasty summer recipe's that you should try with your family this summer! So read on and enjoy!     Run for the Zoo is happening May 1st, we are going to be doing running groups starting April 2nd at 1 PM and the following Saturday's in April until the race to get trained for the races! Our team will be leading:  Jami: 5 K walk (3.2 miles)  Bridget/Adam: 5 K run (3.2 miles)   Luis: 1/2 marathon (13.3 miles)     If you are interested in participating in Run for the Zoo you can Register at this website:     Run for the Zoo Registration  Our team name is the "Upward Motion Go Getters"   If you have any questions, don't hesitate to call us!   Health and Happiness The team at Upward Motion Personal Training   Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!!   Hope you all have a great week!         P.S:    Upcoming Events @ Upward Motion April 2nd (Saturday):   Trigger Point Foam Rolling Class: at 11 AM    Run for the Zoo Running Group: at 1 PM   Fit and Fabulous Party: Brought to you by Silpada Jewelry from 2-4 PM   Tons of Jewelry Door prize drawing Skinny Cocktails/wine Appetizers   Starting May 1st: New group classes as well as new times for certain classes! Keep your eyes open for that!     New Memberships!     Couple's Membership:   $150  membership with one-on-one training as well as the open gym $135 membership without training   Student Membership: $60 membership with one-on-one training as well as the open gym $50 membership with open gym    Family Membership:     4 people: $200 membership with one-on-one training per person as well as open gym Every additional person: $25             The Truth to Detox Diets  There are certainly better ways for you to drop a few pounds. Detoxification, or cleansing, diets aim to rid your body of disease-causing "toxins" by limiting the types and amounts of food you can eat. Some plans permit nothing except certain fruits and vegetables (which are often spun into juices), while the popular Master Cleanse fast restricts you to a cayenne pepper-laced elixir for 10 days. Since the daily calorie count for many detox plans tops out at 700, you will slim down if you follow them, says David Grotto, R.D., founder of Nutrition Housecall, a personal- consulting company in Elmhurst, Illinois. But the weight you'll lose will consist of water and lean muscle tissue rather than body fat. And don't expect to be thinner for long: Because these detox diets put your body into starvation mode, it hangs on to every calorie to conserve energy. The loss of lean muscle mass dampens your calorie-burning furnace as well. So once you revert to your old eating habits, says Grotto, your metabolism will have slowed down, making you even more likely to regain the weight. Vitamin deficiencies are also possible, especially with the plans that limit fruits veggies. What's more, the whole concept of detox diets is misleading and it's a better strategy to stick to a balanced healthy diet. "Your liver and other organs naturally remove so-called waste from your body," says Grotto. "Eating whole grains, produce, healthy fats, lowfat dairy, and lean protein keeps these organs and your body's elimination process in top condition. If you cut your calorie intake to 1,500 daily, you'll lose weight, too."   It is also important to keep in mind that your body needs a certain amount of calories to sustain bodily funtions. Here is the formula for basal metabolic rate : this tells you how many calories your body needs to funtion   This number describes how much energy your body needs to function while resting. These functions include heart beating, the lungs breathing, the eyelids blinking and the body temperature stabilized. Your BMR is responsible for 60-70% of the calories you burn in a day. Men typically have a higher BMR than women. The Harris-Benedict formula is one of the best ways to determine your BMR:   Adult Male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) Adult Female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)   (obviously this is all dependant on the person, please talk to your personal trainer or physician before drastically changing your diet.) This number determines how many calories your body needs to function. If you are trying to lose weight, subtract about 500 calories from your diet, if you're trying to gain, add 500 calories. Ready to burn more calories? Here are some workout tips you can use to do so! Workout Routines # 1. Add 10 minutes in the morning While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.   Boost in calories burned: 275 calories per week Workout Routines # 2. Do intervals When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your  fitness level. This will help you break through plateaus. Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace. When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.   Boost in calories burned: 300-450 calories per 45 minutes Workout Routines # 3. Work out with a faster partner Whether it's in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.   Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.     FIT QUIZ OF THE WEEK! What is the muscle of the calf called? A. Quadricep B. Gastrocnemius C. Bicep Femoris D. Gluteus   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:  C. Protein- Although most american's get far too much of all these macronutrients, surprisingly, they get more protein than necessary.     Nice try Leanne, Garth, Louise and Carri :)  Trigger Point Foam Rolling Classes: 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: April 2nd @ 11 AM   NEW CLASSES ADDED:   May 7th @ 11 AM   June 4th @ 11 AM   July 2nd @ 11 AM     If you're interested make an appointment with us! Space is limited! upwardmotionpt.com or call us at 268.1231!      The Dancer's Workshop Explore how a better rounded endurance, strength, power, balance, coordination and flexiblity regimen reduces the chances of injuries and increases overall dancing abilities. When: May 14th at 11 AM June 11th at 11 AM July 9th at 11 AM Space is limited so make your reservations today! upwardmotionpt.com or call us at 268.1231 for more information! Upward Motion Personal Training 505-268-1231

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Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

Get outside this weekend!

Enjoy this beautiful weather! Hope everyone has a great weekend!

Spring fever

March 22nd, 2011   Welcome to the Upward Motion Weekly Email! Strive for progress, not perfection. -Unknown   Good afternoon! I hope you are doing great and enjoying this beautiful weather that we have been given the past couple of weeks! Summer is right around the corner and we couldn't be more excited! We have a lot of fun stuff planned this summer and that we hope you'll be a part of! Run for the Zoo is coming up-read down below for more information! As well as the last trigger point foam rolling class-if you are having any uncontrollable pain that you can't seem to get rid of we definitely recommend this class! Information to the right!   Lastly, we'd really love it if you could let us know how we're doing! Down below is a survey to review all that we are doing and ways we can improve!  Please take a quick minute to do it! We really appreciate it :) Survey! How are we doing?     Also! Run for the Zoo is happening May 1st, we are going to be doing running groups starting April 2nd at 1 PM and the following Saturday's in April until the race to get trained for the races! Our team will be leading:  Jami: 5 K walk (3.2 miles)  Bridget/Adam: 5 K run (3.2 miles)   Luis: 1/2 marathon (13.3 miles)      If you are interested in participating in any of these, please let us know!!   Health and Happiness The team at Upward Motion Personal Training   Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!!   Hope you all have a great week!   P.S:    Healthy Diet Facts and Easy Fixes to Your Diet:   Diet tips # 1. Drink more water. The strategy: Women should drink 9 cups of fluid daily, more if you exercise, but most consume only 4-6 cups a day. Keep a water bottle on your desk, in your backpack and in your car. Weight loss tips: Drinking water makes you feel fuller, so you're likely to eat less, and helps prevent you from eating when you're not hungry. Many people turn to food when they're actually thirsty. Drink water instead of sugary drinks and juices to hydrate and save calories. Healthy diet facts: Staying well hydrated may reduce your risk for diseases, including cancers of the colon, breast and bladder. In one study, women who reported drinking more than five glasses of water a day had a 45 percent lower risk for colon cancer than those who drank two or fewer. Diet tips # 2. Eat more often - and add some protein. The strategy: Switch from two or three large healthy meals to five or six smaller ones of 300 to 400 calories. Weight loss tips: By eating more often, you're less likely to get ravenous and scarf down everything in sight. When you eat a midmorning and midafternoon snack, you're not starving at lunchtime or after work, so you won't come home and binge. For each of your healthy meals or snacks, eat both protein and carbs, such as cereal with milk, an apple with peanut butter or a turkey sandwich. Protein takes longer to digest than carbs, so you'll stay satisfied longer. A small Yale study showed that when women had a high-protein lunch, they ate 31 percent fewer calories at dinner than when they had a high-carb lunch. Try adding 2-3 ounces of fish or chicken breast to your lunch. Healthy diet facts: By eating more often you will keep up your energy, concentration and alertness levels-and you'll ward off the late-afternoon energy drain that's common among women. Plus, you are likely to eat more nutritiously because you won't be bingeing and loading up on empty calories. Extreme Fitness Workouts: Calories burned?   It's that time of year to start moving your workouts outdoors! Here are some common exercises and the calories that are burned doing them! Enjoy the sun, get some vitamin D and burn calories all at the same time!   Rock Climbing Calories burned per hour: about 550 This total body workout targets the arms and shoulders. The gear's not cheap (climbing shoes, rope, carabiners, a harness, webbing, protective devices, and a helmet), so find a school that allows you to rent equipment.   Whitewater Rafting Calories burned per hour: 300 to 350 Rafting is a great upper-body workout-and way more fun than doing dumbbell curls at the gym. Not only does rafting tone your arms, back and shoulders, it's also a great ab workout since you rely on your core to keep you steady.   Mountain Biking Calories burned per hour: 500 to 600 Looking for an adrenaline rush? Nothing beats pushing up trails at a hard pace and then whizzing downhill. Plus, biking is great for firming up your biceps, butt, and thighs. For success: Wear a helmet, and stick to trails that fit your experience level.   Need to Get Some Sleep? Here are some foods that can help you get a deeper sleep!   #1: Halibut Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, which has a mild flavor and meaty texture that appeals to finicky seafood eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts and eggs. ("Milk" can mean a lot of different things these days    #2: Dried Tart Cherries A handful of dried cherries not only provides the requisite serotonin-boosting carbs, it's also one of few food sources of melatonin, which has been found to promote better sleep and lessen the effects of jet lag. Plus, tart cherries are packed with age-fighting antioxidants     #3: Garbanzo Beans (Chickpeas)   High-fiber garbanzo beans are rich in vitamin B6, which your body uses to produce serenity-boosting serotonin. Try adding garbanzo beans to salads, soups and stews when you need sleep.     #4: Honey   A rise in blood sugar can reduce the production of orexin in the brain. Orexin is a recently discovered neurotransmitter that's been linked to wakefulness. Try drizzling a small amount of honey in your chamomile tea. A different route to sleep: Keep dessert low in sugar.     #5: Chamomile Tea   This herbal tea lacks the caffeine found in traditional teas, and it has a calming effect on the body.   FIT QUIZ OF THE WEEK! What macronutrient are American's eating too much of in their diets?   A. Carbohydrates B. Sodium C. Protein D. Fats   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:  A. Apple! An apple is the lowest fruit on the glycemic index!    Congratulations to:   Leanne! Nice work!  Trigger Point Foam Rolling Classes: 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: April 2nd @ 11 AM   If you're interested make an appointment with us! Space is limited! upwardmotionpt.com or call us at 268.1231!   ***This is the last class we are having for foam rolling, so if you're interested! Definitely take advantage!     Upward Motion Personal Training 505-268-1231

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This email was sent by the author for the sole purpose of testing a draft message. If you believe you have received the message in error, please contact the author by replying to this message. Constant Contact takes reports of abuse very seriously. If you wish to report abuse, please forward this message to abuse@constantcontact.com.

Those of you interested in doing Run for the Zoo with us this year!!

We are going to be doing running groups starting April 2nd and every Saturday after!! Let us know if you're interested! Lets do it together and kick some bootie! There's a 1/2 marathon, a 5 K run as well as a 5 K walk!

I really don't think I need buns of steel. I'd be happy with buns of cinnamon. ~Ellen DeGeneres

We hope everyone is doing great and enjoying this beautiful weather! If you want buns of steel, unlike Ellen.. come on in :) We'd love to see you!

Now offering!!

We are now offering new memberships to students, couples and families! Come by or give us a call for details :)

You want me to do something... tell me I can't do it. -Maya Angelou

Never say, "I can't." You can do ANYTHING you set your mind to.

Enjoy this beautiful weather :)

Wholesome exercise in the free air, under the wide sky,
is the best medicine for body and spirit.
-Sarah Louise Arnold