Fit Quiz: What do you really know about exercise? (5/31)

Fit Quiz:

1. Why do experts recommend losing no more than 1-2 lbs per week?

a. It isn't possible to lose more than 2 lbs in one week

b. Losing wieght in a slow, steady fashion can help you lose fat while perserving your muscle tissue

c. Losing more than 2 lbs may strain your kidneys and liver function

d. It's too boring to lose more than 2 lbs a week.

2. During strenght training, you might have heard that it is a bad idea to hold your breath. why?

a. Holding your breath druing exertion can cause a rapid increase in blood pressure.

b. Your muscle cells become damaged when they don't receive oxygen during strenght training.

c. It reduces the amount of weight you can lift.

d. It causes a drop in blood sugar.

3. which of the following is true when comparing muscle to fat?

a. Muscle is denser and takes up less space than fat

b. A pound of muscle weight more than a pound of fat

c. A pound of fat weights more than a pound of muscle

d. Fat will become muscle once you being a comprehensive strenght training program

4. Why do experts recommend eating breakfast each day to help maintain weight loss.

a. During sleep, your body expends calories to repair physical damage to the body. These calories need to be replaced each morning.

b. Skipping breakfast causes your heart to pump less blood thoughout the body, causing fatgiue, headaches, and drowsiness

c. Studies show that breakfast-eaters burn more calories during cardio exercise.

d. When you skip breakfast, your metabloism, blood sugar, and energy levles drop. This often lead to overeating later in the day.

5. How is Body Mass Index calculated and what is it used for?

a. BMI is calculated by multiplying wieght (Kg) by height (m) and dividing by 220. It is used to assess ideal body weight.

b. BMI is calcluated by multiplying body fat percentage by waist circumference it is used to asses overweight and obesity.

c. BMI is calculated by dividing height by weight and multiplying by 100 it is used to diagnose obesity.

d. BMI is calculated by dividing weight in Kg by height in meters squared it is used to assess overweight and obesity.

6. What are the exercise recommendations for weight loss set out by the government?

a. 60-90 of moderate-intensity exercise daily

b. 30 minutes of moderate-intensity exercise mose days of the week

c. 30-60 minutes of moderate-intensity exercise 3-5 days a week

d. 20 minutes of moderate-intesity exercise at least 3 days a week

7. Experts recommend you performe moderate-intensity activity. The best example of that is:

a. Washing the dishes by hand

b. watering plants

c. Running at 6.5 mph

d. Brisk walking, cutting the grass (with a push-mower), swimming, cycling of flat terrain.

Answers:
1B,2 A, 3A, 4D,5D, 6A, 7D

Exercise of the Week: Moutain Climbers with Stablilty Ball (5/31)

The Benefit:
This is one of the simplest, yet most effective ways to tighten your core.

How to do it:
Start in a push-up position with your arms completely straight, but place your hand on a stability ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly rise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds.

Modification:
Place your hands on the floor or a bench.

Mythbusters: Do crunches really get rid of belly fat? (5/30)

Do Crunches Really Get Rid of Belly Fat?
We would all love are lives a little more if losing fat was as easy as targeting that specific area of our bodies, sadly you cannot. It is not possible to decide where the fat burns off. Many individuals on a daily basis work there abs till they cannot take it any longer, but still find themselves with a layer of fat overlaying those muscles. This is considered "spot reduction" which is in fact a myth. Where fat collects in your body has very little to do with what regions you are exercising. Instead of only focusing on certain areas it is important to include aerobic/cardiovascular exercises with strength training and the right nutritional intake. This will help to burn off fat, reducing overall body fat, while also helping build lean muscle.

Performing crunches is equivalent to walking at a pace of 4mph, according to the Harvard Medical School. Walking at 4mph is a relatively leisurely pace. Plus you are more likely to reach 30 minutes walking than doing crunches. Other activities that meet or exceed this level of calories burned include kayaking, softball, hiking, skateboarding, water skiing, ice skating, tennis, racquetball and fencing, to name only a few. Your time may be better spent with aerobic/cardiovascular exercise as well as resistance which will target more muscles and help get your heart rate up, and get those results you are looking for.

Eat This, Not That

Eat This, Not That:
Summer is here and we have found some yummy treats to keep you cool and slim during these hot months. These recipes are fun to make, so if you want to incoperate some one on one time with your significant other or just hang out with the family these are great for that as well.

Eat This:

Frozen Raspberry Pie:

This creamy, luscious pie is made by combining a fluffy cooked meringue with a raspberry puree, then pouring the mixture into a chocolate-cookie crust.

health advantages: Low calorie, low sat fat, low cholesterol, low sodium, heart healthy.

nutrition information: Serving per recipe: 8
Calories 220, carbs in serving 2 1/2g, fat 7g, protien 3g, dietary fiber 4g, sodium 165mg, potassium 126mg, cholesterol 4mg, saturated fat 1g, monounsaturated fat 2g.

Strawberry Frozen Yogurt:

Even if you don't have an ice cream maker, you can still enjoy homemade frozed yogurt that is better than store-bought. The trick is to start with unsweetened frozen fruit and whirl it in a food processor with yogurt or buttermilk.

health advantages: Low calorie, low carb, low sat fat, low cholesterol, low sodium, heart healthy.

nutrition information: Serving per Recipe: 4
Calories 120, carbs per serving 2 1/2g, dietary fiber 2g, cholesterol 1mg, fat 0g, protein 2g, sodium 12 mg, potassium 157mg, saturated and monounsaturated fat 0g.

Bonus: 50mg vitamin C

Strawberries and Cream Parfait:
To celebrate spring's fresh strawberries, this is a jazzed up old-fashioned tapioca pudding. Grinding the tapioca in a blender makes the texture creamier, maple syrup adds seasonal sweetness and whipping cream gives these airy parfaits a luxurious finish

health advantages: Low sodium, high calcium, diabetes appropriate, gluten free diet.

nutrition information: Serving per recipe: 6
calories 256, carbs 40g, fat 9g, protein 6g, dietary fiber 2g, sodium 76mg, potassium 439mg, cholesterol 63mg, saturated fat 5g, monounsaturated fat 3g.

All recipes are family friendly and for the above recipes and other great summer treats vist:
http://family.go.com/food/pkg-healthy-desserts/

Not That:
We found some desserts to avoid when you are dinning at your favorite restaurants. Going home and making your desserts sounds so much more enjoyable anyways right?

Chocolate Chip Cookie Sundae: (from Applebee's) calories 1,600, saturated fat 51g, sodium 1,020mg, carbs 224g.

Snickers Sonic Blast: (from Sonic drive-in) calories 1,230, saturated fat 38g, sodium 860mg, carbs 157g.

Chocolate Wave: (from Red Lobster) calories 1,490, saturated fat 25g, sodium 950mg, carbs 172g.

Chocolate Chip Paradise Pie: (from Chili's) calories 1,290, saturated fat 33g, sodium 680mg, carbs 163g.

Upcoming Workshops- 5/19/2011

Kettle Bell Workshop:

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 kettle bell workshops to teach you some full body, butt kicking workouts that are sure to make you sweat!

Kettle bells are incredible and definitely are one of the most exciting, fun, and reuslt producing ways to exercie. Kettle bells originated in Russia and were used to train the Russian army.

When: June 4th and 16th at 10am
Where: Upward Motion studio

Cost:
Members: $30
Non members: $40

For more information:
Call us: 505-268-1231
or Visit the website www.upwardmotionpt.com

Pilates Ring Workshop:

Come discover how this little piece of equipment can shake up your workout. This ring targets the glutes, back, legs, and will help focus on flexible strength in 10 easy exercises.

When: May 28th, June 25th, and July 23ed at 11 am
Where: Upward Motion studio, 336 Adams street, Albuqeurque, NM 87108

Cost:
Members: $50
Non Members: $60

Space is limited- book today!
www.upwardmotionpt.com or 268-1231

Don't want to wait until class?
Schedule a FREE initial consultation!!

Trigger point workshop:

The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue, by using your ouwn body weight. The foam roller allows you to perform self-massage and break up trigger points, soothes tight fascia while increasing blood flow and circulation to the soft tissues. This helps releive muscle soreness and makes you feel better! Liminted space so make your appointment today!!

When: June 4th and July 2nd at 11am
Where: Upward Motion Personal Training studio

Cost:
Members: $50
Non Members: $60

Contact us: 268-1231 or at www.upwarmotionpt.com

If you don't want to wait call us for a FREE initial consultation!!

Fit Quiz-

Fit Quiz: Answer the following questions and determine how FIT your really are.

1.How many days a week do you work out?
A.2x/wk
B.3x/wk
C.5x/wk
D.Exercise? What’s that? I do household chores though.
2.What intensity do you usually work out at?
A.Low - Moderate
B.High
C.Moderate- High
D.Intensity, never heard of it.
3.How long do you work out during an exercise session?
A.20 minutes
B.15 minutes
C.30 minutes
D.I walk my dog around the park almost daily.
4.How often do you work on flexibility each week?
A.5x/wk
B.3x/wk
C.2x/wk
D.Who needs to stretch?
5.How many times a week do you work on strength training?
A.2x/wk
B.5x/wk
C.3x/wk
D.That’s only for muscle heads right?


Results:
Mostly A:

You are slightly active and fit, but could use more days of cardio and slightly increase time and intensity. If you have a very busy daily life try to separate your workout during the day, even though the recommended daily amount of exercise is 30 minutes a day it can be split in 10 minute increments as long as it gets done. Also instead of focusing more on stretching incorporate one more day of strength training into your routine. This will help you to keep the pounds off and give you total fitness.

Mostly B:

You are active, but do not spend a lot of time focusing on cardio which will help keep those pounds off. Instead of spending a majority of your time strength training try to go out and run with your dog or take the kids paintballing to get those cardio days back on track. Also when doing cardio try to focus on a moderate intensity level and add 15 more minutes to your cardio session. Remember you do not have to fit all your cardio in at one time you can separate it our throughout the day.

Mostly C:

You are fit! Congratulations you are following all the correct guidelines of being fit. You are working out 5 days a week at a moderate- high intensity for 30 minutes a day. This is good for keeping off those extra pounds. You are also stretching 2 times a week and incorporating strength training into your workout 3 times a week which will help maintain that muscle tone and stay flexible. Keep up the good work!

Mostly D:

You may need to evaluate your exercise plan if you looking for those results. ACSM (American College of Sports Medicine) recommends that you exercise 5 times a week at a moderate- high intensity for 30 minutes a day. Also, incorporate flexibility training 2 times a week and strength training 3 times a week. This will allow you to be fit in all aspects and to keep off those pounds. You also do not have to complete your cardio all at once you can spread it out in 10 minute increments if this works better for you as long as you get it in.

Exercise of the Week

Kettlebell Sumo High Pull:

Overview:

High pulls with kettlebell exercises your upper and lower body together, qualifying it as a total-body exercise. Total-body exercises do not exercise every muscle group in your body, but they do challenge your coordination and burn more calories because the heart has to pump blood to two parts of your body, which are not close to one another. The high pulls have several variations using dumbbells, kettlebells and a barbell(based on your preferance). However, this article is focusing on the kettlebell high pull.

Technique:

First place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position. Always make sure you have knees over toes when in a squating position. Next, begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Target Muscles:

The high pull targets the trapezoid muscles in the upper back. As well as the quadriceps and glutes, which also work to straighten your legs out of the squat.

Sports Benefits:

The kettlebell high pull helps basketball players to improve their sports performance. The movement of standing and rising onto the toes is similar to a basketball player bringing a basketball up to make a shot. Holding onto the kettlebell also increases grip strength for better ball control.

Variations:

Kettlebell high pulls work the traps just like the barbell and dumbbell versions, but the exact movement you use differs. If you like the high pulls and want to try to do them a different way for a new challenge, variety or because kettlebells are not available, you need to know how the proper form differs so you don't get hurt trying to mimic kettlebell high pulls with different equipment.



To perform a barbell high pull, stand in front of a barbell on the floor. Do a deep squat to grab the bar with your hands shoulder-width apart. Quickly stand up and raise the bar up to your neck, then drop it onto the floor. The elbows bend as you lift the bar just like with the dumbbell version. You also briefly rise onto the balls of your feet when the bar comes up.

To perform a dumbbell high pull exercise requires coordination. It combines a mini squat, standing calf raise, shoulder shrug and upright row. All these movements come together into one, smooth exercise. To perform a dumbbell high pull, stand with your feet shoulder-width apart and your arms straight against the front of your torso with a dumbbell in each hand. Bend your knees slightly. Next, straighten your knees and rise onto the balls of your feet as you shrug your shoulders toward your ears. Then, pull the weights up toward your armpits and flair your elbows out toward your shoulders. When you lower the weights, drop your heels back to the floor.

Mythbusters: Are machines safer then free weights?

Fitness Myth: Machines are always a safer way to exercise
By Kevin Weston on Feb 07 in Blog, Exercise, Weight Loss

This is the third installment in a series of short articles addressing common misconceptions in the world of fitness. Stay tuned for other additional articles that may help you be better informed and educated concerning a variety of exercise related topics. If you have a fitness question, please submit it on our contact page.

At first glance, using an exercise machine may seem like the logical choice for beginners starting a resistance program. However, many times people assume that the machines they see at the gym that allow only one type of movement, (‘triceps machine’ for example), will automatically allow them to do the exercise correctly every time. This is only true if the machine is properly adjusted for your height and body size. Since exercise machines are used by many people of multiple shapes and sizes, if you don’t know how to make the appropriate adjustments, there is a good chance you could be doing more harm than good in the long run.

Another downside to using a machine, especially if you are beyond the beginning stages of a fitness program, is that standard exercise machines are not very functional. By functional, I mean the mode of doing the exercise is not very applicable to everyday life. Since when do you sit in a seat at home or at work and push a heavy weight above your head or out in front of you on a daily basis? Probably not very often.

Functional fitness seeks to train the movements of the body rather than just isolate different muscle groups—this helps to make the exercises more beneficial to a person’s lifestyle. Using this functional approach, one can increase their range of motion, flexibility and overall mobility while still producing gains in overall strength. Of course machines can play a valuable role in any exercise program, just be sure that it isn’t the only tool you utilize and that you mix it up with other modes of training. Examples of other modes are using free weights (dumbbells), balance / stabilization exercises, yoga and anything else that is safe and will challenge your body in a way that isn’t totally predictable.

If you feel that some of these components are confusing or over your head, it might be wise to seek the guidance of a credible health & fitness professional. If the professional is legitimate, you will not feel obligated or pressured into any of their services that you are not wanting or feel you do not need. A simple jump-start type program will probably do the trick to get you onto the right track and into an effective resistance training program.

Eat This Not That

The 22 Healthiest Fast Foods
What to Order at America's Top 10 Fast Food Joints
-- By Liza Barnes, Health Educator

Your fridge is stocked with fresh produce, lean meats and low fat dairy products, there’s a whole grain baguette in the bread box, and your pantry has been purged of tempting junk foods. Eating healthy at home is a breeze.

But when you’re out and about in the midst of a hectic day of errands and you have precisely 30 minutes to scavenge and wolf down lunch before your next appointment, squeezing in food of any sort becomes a challenge—a challenge to which fast food restaurants have risen. Tasty, convenient, and cheap, there are plenty of reasons they’re popular. But if you’re watching your weight, or watching your health, a fast food menu is like a minefield! One wrong step and a 2,100-calorie sandwich winds up in your stomach (and later on your thighs). But if you’re careful, you can come out intact, with a meal in your hands, not on your hips.

Dining at a fast food restaurant doesn’t have to be a diet disaster. We’ve scoured the top 10 most popular fast food chains for their healthiest picks, so you don’t throw all of your hard work out the (car) window. Use this list as a guide, or visit the websites provided to tally up totals for your preferred favorites. And remember that these selections are healthier options for the occasional fast-food meal, but they may have other nutritional flaws (like high sodium), so you might not want to make it a regular part of your nutrition plan.

McDonald's
No one can say that McDonald’s isn’t convenient—you can find one on just about every corner in some cities. But can it be healthy, too? Depends on what you choose. Visit www.mcdonalds.com for more healthy ideas.

•Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you'll save calories and fat.
370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein

•Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein

•Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein

Wendy’s
Try these best picks for your next lunch on the run. Get more nutrition facts at www.wendys.com.

•Mandarin Chicken Salad: A variety of lettuces and toppings, like roasted almonds and crispy noodles, make this salad a flavor-packed meal. Most of the fat is unsaturated.
540 calories, 25g fat, 3g sat. fat, 65mg cholesterol, 1,260mg sodium, 50g carbs, 5g fiber, 31g protein

•Ultimate Chicken Grill: Order it with lettuce, tomatoes, and honey mustard sauce.
320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein

Burger King
A salad and veggie burger top the healthy list at Burger King. Their website, www.bk.com, offers more nutrition information.

•Tendergrill Chicken Garden Salad: Hold the cheese and top with the Light Italian dressing:
300 calories, 16g fat, 2.5g sat. fat, 70mg cholesterol, 1,050mg sodium, 13g carbs, 5g fiber, 33g protein

•BK Veggie Burger: Say "no mayo" to enjoy this healthy, cholesterol-free vegetarian delight.
340 calories, 8g fat, 1g sat. fat, 0mg cholesterol, 1,030mg sodium, 46g carbs, 7g fiber, 23g protein

Taco Bell
When you order it “fresco style”, the regular cheese and sauce are replaced by a flavorful combo of tomatoes, onions, and cilantro, all fresh (and much healthier). More nutrition facts are available at www.tacobell.com.

•Fresco Style Ranchero Chicken Soft Taco:
170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein

•Fresco Crunchy Taco: This menu item is much lower in sodium but still loaded with flavor.
150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.

Subway
Good old Jared and his subway diet brought Subway restaurants recognition as one fast food joint with lots of healthy options. Sandwiches from the Subway "Fresh Fit" menu each have fewer than 6 grams of fat. Visit www.subway.com for more information.

•6" Oven-Roasted Chicken Breast:
310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber

•6" Veggie Delite: A great option for vegetarian diners or for those watching their cholesterol. Order it on Italian bread and it’s vegan, too.
230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber

•Soups: If you’re really hungry, pair your sandwich with one of the healthier Subway Soups. Each restaurant features two soups daily, and the ones listed below each contain 160 calories or fewer: Cream of Broccoli, Minestrone, New England Style Clam Chowder, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef.

Arby’s
For the healthiest fare, steer clear of the roast beef sandwiches altogether or visit their website, www.arbys.com to see more choices.

•Martha’s Vineyard Salad:
466 calories, 23g fat, 6g sat. fat, 61mg cholesterol, 996mg sodium, 43g carbs, 4g fiber, 22g protein

KFC
Although their fried chicken isn’t health food (not even by a long shot), KFC does have some healthy options on their menu. Get more nutrition facts at www.kfc.com.

•Honey BBQ Sandwich:
280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein

•Tender Roast Sandwich: Hold the sauce.
300 calories, 4.5g fat, 1.5g sat. fat, 70mg cholesterol, 1,060mg sodium, 28g carbs, 2g fiber, 37g protein

•Roasted Caesar Salad: Hold the croutons, and top it with fat-free ranch dressing.
250 calories, 8g fat, 4.5g sat. fat, 70mg cholesterol, 1,240 mg sodium, 14g carbs, 3g fiber, 31g protein

Chick-fil-A
Just because it isn't beef doesn't mean it's always better—especially when the chicken is breaded and fried. Try the items below, or see all the facts at www.chickfila.com.

•Chargrilled Chicken Sandwich:
270 calories, 3g fat, 1g sat. fat, 50mg cholesterol, 1,260mg sodium, 37g carbs, 4g fiber, 28g protein

•Chargrilled and Fruit Salad: Top with reduced fat berry balsamic vinaigrette.
290 calories, 8g fat, 3.5g sat. fat, 65mg cholesterol, 760mg sodium, 32g carbs, 5g fiber, 22g protein

Jack in the Box
Whole grains, from this fast food joint? Believe it! Visit www.jackinthebox.com for more menu items.

•Asian Chicken Salad with Grilled Chicken Strips:
160 calories, 1.5g fat, 0g sat. fat, 65mg cholesterol, 380mg sodium, 18g carbs, 5g fiber, 22g protein

•Chicken Fajita Pita: The pita is made with whole grains, which are rarely seen at fast food restaurants. Hold the salsa.
300 calories, 9g fat, 3.5g sat. fat,60mg cholesterol, 1,090mg sodium, 33g carbs, 4g fiber, 23g protein

Carl’s Jr.
Steer clear of big, meaty burgers and try these chicken options instead. The Carl's Jr. Website, www.carlsjr.com has lots of nutrition information, too.

•Charbroiled BBQ Chicken Sandwich:
360 calories, 4.5g fat, 1g sat. fat, 60mg cholesterol, 1,150mg sodium, 48g carbs, 4g fiber, 34g protein

•Charbroiled Chicken Salad: Choose the low-fat balsamic dressing.
295 calories, 8.5g fat, 3.5g sat. fat, 75mg cholesterol, 1,190mg sodium, 21g carbs, 5g fiber, 34g protein

This article has been reviewed and approved by SparkPeople's Licensed and Registered Dietitian, Becky Hand.

Share your healthy and diet-friendly fast-food picks in the comments section to the right!

Bring It On Summer

May 4th, 2011 Welcome to the Upward Motion Weekly Email!  Quote of the week:  Strive for progress, not perfection   Happy May to you! Time is flying right on by! I hope you are all doing really well! Summer is pretty much around the corner, if you are planning on going on some summer vacations, don't you want to be confident with your bikini body? We would love to help you get there! There is still plenty of time to get to where you want to be! Nutrition, exercise and stress relief are all important factors to really keep track of. It's time to get cracking! Let's go :)   Everyone did so well, even though the weather wasn't too nice to us!   1/2 marathon Gill ran a 2hrs 13 mins with Luis! Austin ran a 1 hr 53 mins   5 K Penny ran a 29:30 with her son Eric   Bridget ran a 28:30 with  Vince   1 Mile Fun Walk Leanne walked a 24 minute mile (way to go lady) with Jami and her family, Reggie, Lisa, and Avery! Here are some pictures from Run for the Zoo :) We had a blast!      Run for the Zoo Slideshow :)    Keep on reading for some informative articles that will help you on your fitness journey!!   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 AT UPWARD MOTION   Starting this week! New Group Schedule!   New Memberships for Group Classes Couple's Membership:  $150- Comes with one on one training as well as our open gym option. $135- Does not include the one on one training or open gym option.   Student Membership: $60- Comes with one on one training as well as our open gym option. $50- Does not include the one on one training or open gym option.   Family Membership: 4 people: $200- Comes with one on one training and open gym option for each person. $25 for each additional person Grilled Chicken Skewers     Try these healthy chicken skewers to spice up your diet!   INGREDIENTS 1/4 cup fresh lemon juice 2 Tbsp. olive oil 2 cloves garlic, minced 1 tsp. minced fresh rosemary 1/4 tsp. salt 1 lb. boneless, skinless chicken tenders Bamboo skewers Serves 4 INSTRUCTIONS 1. Combine first five ingredients in a glass dish or resealable plastic bag. Add chicken tenders and coat thoroughly. Marinate in refrigerator for 30 minutes. 2. Soak bamboo skewers in water for 30 minutes. 3. Heat grill to medium. Thread chicken onto bamboo skewers and grill 3-4 minutes on each side or until juices run clear. Discard remaining marinade. Nutrition Facts (per serving): 194 calories 24 g protein 2 g carbs 7 g fat 0 g fiber 64 mg cholesterol 222 mg sodium 0.5 g sugar   Try those with this yummy veggie recipe! Orange-Sauced Broccoli & Peppers   Makes: 6 servings Start to Finish: 20 minutes Ingredients 3 1/2  cupsbroccoli flowerets 1  mediumred or yellow sweet pepper, cut into 1-inch pieces 1  tablespoonbutter or margarine 2  tablespoonsfinely chopped onion 1  clovegarlic, minced 1 1/2  teaspoonscornstarch 2/3  cuporange juice 2  teaspoonsDijon-style mustard Directions In a medium saucepan cook broccoli and sweet pepper in a small amount of boiling, lightly salted water about 8 minutes or until broccoli is crisp-tender; drain. Cover and keep warm. Meanwhile, for sauce, in a small saucepan melt butter over medium heat. Add onion and garlic; cook until onion is tender. Stir in cornstarch. Add orange juice and mustard. Cook and stir until mixture is thickened and bubbly. Cook and stir for 2 minutes more. Pour the sauce over the broccoli mixture; toss gently to coat.   6 Uber Simple Ways to Shed Pounds Use a teaspoon instead of a tablespoon   Move while watching TV   Studies show that getting into a "TV trance" on the couch can cause you to burn fewer calories than sitting and reading. Avoid it by standing up and folding laundry on a table top, doing the dishes or putting together outfits for the week. Just getting off your feet will burn an extra 30-40 calories per hour. Even at 1 hour a day you'll burn almost 15,000 extra calories a year! Leave 20% on your plate Based on an average adult woman's calorie counting, committing to this simple strategy every time you eat is enough to shave off 375 calories a day, which could lead to shedding up to 37 pounds in 1 year's time - think 18 tubs of Crisco.   Trade microwave popcorn for chips A few handfuls of potato chips (32 to be exact) pack 300 calories, but an entire bag (about 8 cups, the size of 8 baseballs) of no oil popcorn contains just 220 calories and counts as nearly 3 servings of whole grains, the recommended daily goal.    Gulp two glasses of water before each meal A new study found that people who followed the same diet but drank two glasses of water before meals ate between 75 and 90 fewer calories at the meal and lost nearly 30% more weight over the course of 12 weeks, 15.5 pounds compared to about 11 pounds. Water has zero calories, may fill you up and its hydrating effects keep your metabolism revved up.   Don't buy in bulk Head to price clubs for items like socks or toothpaste but not for snacks. One study found that when snacks are "stockpiled" the average daily intake jumps by a whopping 92%. For splurge-type snacks, buy single portions, like one fresh cookie or brownie from a bakery rather than a box. Same for ice cream - one 1,000 calorie pint of Ben & Jerry's Cherry Garcia can easily be polished off in one sitting, but an individually wrapped Cherry Garcia novelty bar on a stick is 260.     Summer Burgers! Black Bean Tostada Burgers You can substitute a store-bought chunky salsa for the pico de gallo. Serves: 4 Prep Time: 25 minutes Cook Time: 32 minutes Nutrition Score per serving: (1 burger, 2 tortillas, ¼ cup salsa, ¼ avocado): 348 calories, 10 g fat (25% of calories), 1 g saturated fat, 56 g carbs, 11 g protein, 13 g fiber, 77 mg calcium, 3 mg iron, 317 mg sodium Ingredients For The Pico de Gallo 1 large beefsteak tomato, seeded and chopped (about 3/4 cup) 1/4 cup finely chopped red onion 1 to 2 jalapeños, seeded and finely chopped (about 1/4 cup) 1 T lime juice 1 t extra-virgin olive oil 2 T chopped fresh cilantro Kosher salt and freshly ground black pepper to taste For The Burgers 1 15.5-ounce can low-sodium black beans Cooking spray 3 clv garlic, minced 1/4 cup panko (Japanese bread crumbs), preferably whole-wheat 1/2 t ground cumin 1/2 t dried oregano 1/4 t kosher salt Freshly ground black pepper to taste 8 small (6-inch) corn tortillas 1 large California avocado, peeled and sliced Directions To make the pico de gallo, combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend. To make the burgers, rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to mediumlow. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more. In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash, allowing some chunks to remain. Form bean mixture into four patties about 3 inches wide and half an inch thick. Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned. To serve, arrange two tortillas on each of four plates. Top with a burger, salsa, and avocado slices and serve. Work those Triceps!   INCLINE DUMBBELL SKULL CRUSHER Target Muscles: triceps brachii Set Up: Lie supine on an incline bench with your feet flat on the ground. Grasp a dumbbell in each hand with a neutral grip and lift the dumbbells directly over your shoulders [A]. Action: Without letting your elbows flare, bend them to lower the dumbbells to either side of your forehead [B]. Hold for a second, then return to the start position and repeat.   PRE-STRETCH LYING TRICEPS EXTENSION WITH EZ BAR Target Muscles: triceps brachii Set Up: Grab an EZ or cambered bar with an overhand grip and lie back on a flat bench. Keep your feet on the floor or on the end of the bench. Extend your arms so the bar floats over your head. (This starting position pre-stretches the triceps.) Avoid moving your shoulders [A]. Action: Without letting your elbows flare, bend them to lower the bar behind your head [B]. Press the weight back up to the start position. Repeat.     FIT QUIZ OF THE WEEK! What muscle groups does a straight legged dead lift work?   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. There are 20 muscles in the foot!   Great job Jessica :)  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!    Next Classes:   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!     Bridget's Fitness Competition:   MuscleMania!       Information for Morning Show!     Information for Evening Show! Come support :)   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!  Kettlebell for Dumbbells   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    Upward Motion Personal Training 505-268-1231

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