Welcome to the Upward Motion Weekly Email! It's not who you are that holds you back, it's who you think you're not. Good afternoon to you, hope you're doing well! Today we'll be talking about some techniques to improve your cardiovascular exercise, 10 ways to take off those extra 10 pesky pounds! A couple recipe's including Homemade breakfast energy bars and 8 new snacks to try! We also have some events coming up soon, so please read on and find out more: 
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 9th: Run for the Zoo Running Group: at 1 PM 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 |
| Sick of your Snacks? Try these! Put those chemical-filled cookie bags back on the shelf where they belong! Stay on the diet straight and narrow with these filling, delicious, fat-loss approved snacks. Bonus: They're all under 200 calories! 1. Slice one hard-boiled egg. Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste. 2. Dip 10 carrot sticks into two tablespoons of hummus. 3. Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top. 4. Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice. 5. Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted. 6. Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold and enjoy. 7. Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar. 8. Mix a half-cup of cooked quinoa with one to two tablespoons of chopped, sautéed onion, one-quarter cup of canned lentils (drained and rinsed) and a dash of garlic powder. Add a pinch of chili powder for heat. Warm slightly in the microwave before eating and garnish with tomato slices, lemon and parsley (optional). |
Homemade Breakfast Energy Bars 
Ingredients - 2 cup old-fashioned rolled oats
- 1 cup whole-wheat pastry flour
- 2 T sesame seeds
- 1 t baking powder
- 1 t ground cinnamon
- 1 pn salt
- 2/3 cup brown-rice syrup
- 3 T canola oil
- 1 egg
- 1/2 cup dried fruit, any combination of raisins, dried cranberries, or chopped apricots or dates
- 1/2 cup slivered almonds
Directions - Preheat oven to 325 degrees F. Line a 9-inch square baking pan with aluminum foil and spritz foil with vegetable-oil spray. Set aside.
- In a large mixing bowl, combine oats, flour, sesame seeds, baking powder, cinnamon, and salt.
- In another bowl, stir together rice syrup, oil, and egg. Add the wet ingredients to the dry and stir to combine. Mix in dried fruits and slivered almonds.
- Spread batter into the prepared pan, evening it out as much as possible with a rubber spatula. Bake for 30 to 35 minutes, until lightly browned and firm to the touch in the center. Cool for 10 minutes on a wire rack before inverting onto a cutting board. Using a sharp serrated knife, cut into quarters, then cut each quarter into three bars. These keep for several days, stored in an airtight container.
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Losing the Last 10 Pounds You have left the gym floor drenched every day since last week. You have denied yourself the tiniest of tasty morsels to get yourself over the hump, and all of your hard work, what has it amounted to? You've got those 10 lousy pounds left taunting you, reminding you that you are not done yet. Those last 10 pounds are sticking to you like glue and short of a hunger-strike; you don't know what your next move should be to rid yourself of them. Try these 10 tips to blast those last 10 pounds away. 1. Get on the ball. - If you are not already using a stability ball during your workouts, trade in your machines for one. This is a small change that can make a big difference for your body and your weight. According to a study in the Journal of Strength and Conditioning Research, stability ball training can almost double activity in the abdominals and external obliques. More muscle activity means more calories burned during the exercise session and who doesn't want more bang for their buck? 2. Pick up the pace. - Changing your routine can be as easy as adding in some intervals and picking up your pace a bit. Interval training can help you work harder without fear of overtraining. In addition, 15 minutes of interval training can burn more calories than 15 minutes of regular cardio and improve your cardiovascular health by challenging your heart to peak and recover. Not to mention, interval training has been linked to increased caloric burn after the exercise session is completed - so you are burning more calories at rest.
3. Fidget more. - Yes - the pencil tapping and knee bopping can be distracting during a meeting, but in the end, research shows that those who tend to fidget more burn more calories. A few extra calories burned a day can lead to larger weight loss gains over the long run - so try swinging your feet or drumming your pen while you work. If you want those 10 pounds to budge, you need a little extra burn to pry them away. 4. Quit fussing over the scale. - The old wives' tale - "a watched pot never boils" applies to the weight scale as well. Incessantly stepping on the scale each day can create disappointment or even dampen your exercise motivation, especially if you do not see results. Take a break from the weight scale and instead, use a food scale to help you through. Measuring your exact quantities of food may help you determine the cause of the 10 pound stand-off. Remember that weight loss occurs when you eat less than you move. Measure your food each day and head back to the weight scale once a week to see your progress. 5. Take a stand. - Did you know that by standing during a 10-minute phone call you can burn up to 20 extra calories? Try standing during a few more phone calls during your workday and that can add up to a big calorie burn each day--helping you increase your calorie deficit. This is one way to lose weight that doesn't even seem like you are working hard. |
| | FIT QUIZ OF THE WEEK! Roughly, how many times a day does the heart beat? A. 50,000 B. 2,000 C. 101,000 D. 70 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: B. Gastrocnemius! Great job to all of you: Jessica, Leanne, Holly, Laura, Geralyn, Jenna, Diann and Elizabeth! Awesome job! |
| | | | 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! |
Ever wanted to swing a kettle bell around, but didn't know how to use it? Well here's your chance! At Upward Motion we'll be doing a few beginner kettlebell workshops to teach you some full body, butt kicking workouts that are sure to make you sweat! Kettlebells are incredible and definitely one of the most exciting, fun and results-producing ways to exercise. Kettlebells originated in Russia and were used to train the Russian army. When: May 7th at 10 AM June 4th at 10 AM July 16th at 10 AM Class includes a kettle bell |
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