Fit Quiz

Fit Quiz:


Ab Challenge





1. Which of the following exercises does not work the abs?


a. Crunches


b. Squats


c. Bicycle maneuver





2. How many times a week should you work out your abs?


a. 2 to 3 non-consecutive days


b. 3 to 4 non-consecutive days


c. 4 to 5 non-consecutive days





3. Which of the following is not a muscle of the abdominals?


a. Rectus abdominus


b. Obliques


c. Gluteus maximus





4. The most effective way to burn fat from your stomach is?


a. A regimen of cardio, strength training, flexibility training and a healthy diet.


b. Countless repetitions of sit-ups and crunches


c. A stationary bike.





5. Which of the following tools is used to build a stronger stomach?


a. Swiss ball


b. Treadmill


c. Leg press





6. The core of the body is made up of?


a. Thighs, butt, and calves


b. Abdominals, lower back and hips


c. Triceps, biceps and shoulders





7. Doing 100 sit-ups a day will...


a. Increase muscle endurance in the abdomionals


b.Give you a washboard stomach


c. Help you lose 10 pounds in 2 weeks





8. Which of the following does not concentrate on core training?


a. Pilate's


b. Yoga


c. Spinning





9. The transversus abdominus is responsible for which of the following:


a. Stabilizing the back


b. Allowing you to twist your body


c. Enabling you to bend forward





10. According to the American Council on Exercise one of the most effective ab exercises is the


a. Traditional crunch


b. Ab rocker


c. Bicycle maneuver





Answers:


1. (a)Crunches


2. (a)2 to 3 non-consecutive days a week


3. (c)Rectus abdominus and obliques are both muscle of the abdominals


4. (a)Regimen of cardio, strength training flexibility training and a healthy diet


5. (a)Swiss ball


6. (b)Abdominals, lower back, and hips


7. (a)Increases muscle endurance in abdominlas


8. (c)Pilate's and yoga concatenate on core training; Spinning is used for cario health


9.(a) Stabilizing the back


10. (c)Bicycle maneuver.

Exercise of the Week

Exercise of the Week


Single Leg Deadlift

1. Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor. Modifications: to make this exercise easier do not use weight, for more of a challenge lift your leg completely off the floor.




2. Keep your shoulders back, abs in and your back straight




3. Begin to tip from your hips and lower the weights towards the floor.




4. Lower as far as your flexibility allows. You can bend the knee slightly if needed.




5. Push into the heel to go back to the starting position




6. Do 1-3 sets of 10 to 16 reps

This exercise is an awesome strength training tool. It helps with that hip hinge movement but also works your spinal erector muscles, lower trapeziums, and rhomboid muscle. It also stabilizes the spine and shoulder. This exercise keep the load off the lower back and loads it onto the glutes.

Mythbusters

Mythbusters

Strength Training Will Create Large Bulky Muscles

Strength training can cause big bulky muscle but this comes with tons of training, lots of weight, and lots of food. In general strength training helps tone and firm muscles. For women they do not possess the hormones needed to build big bulky muscles, and even men struggle with getting them. Men usually have to work extremely hard to achieve that huge muscular look. Weight lifting is the most common strength training exercise. As an alternative you can also try resistance band exercises, dumbbell exercises, or even kettlebell exercise they are all great alternatives to weight lifting.

Lifting weights and performing resistance training can help you shrink those fat cells. After age 25, the average person begins to lose a percentage of their muscle each year. Each pound of muscle burns somewhere around 37.5 calories per day. As you lose muscle, your body will then of course, burn less calories. If you eat the same number each year but your body burns fewer calories, you store more of those calories as fat.

Also, most people lose even more muscles when they try to lose weight. This is because they are dieting and/or performing cardio exercise. Resistance exercises build and/or maintain muscle, if you are not performing this type of exercise and eating fewer calories then you burn each day you will lose weight by burning fat and MUSCLE. This is why resistance exercise is so important not only does it keep your muscle toned it also help prevent the loss of them, and increase your loss of fat. For women it also helps build up bone strength for the later years in life and helping to prevent osteoporosis.

Eat This, Not That

Eat This, Not That


Fast Food





Eat This:


Panda Express Mongolian Beef and Mixed Veggies


235 calories, 7g fat (1.5g saturated), 1,260mg sodium





Subway 6' Turkey Breast and Black Forest Ham on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard


310 calories, 4g fat (1g saturated), 1,255mg sodium





Chick-fil-A Nuggets 8 piece with BBQ sauce


315 calories, 12g fat (2.5 saturated) 1,170mg sodium





McDonald's Grilled Honey Mustard Snack Wrap and Side Salad


320 calories, 12g fat (3.5 saturated), 1,540mg sodium





Burger King Jr. Whopper without Mayo and BK Apple Fries


330 calories, 10.5 fat (4g saturated), 500mg sodium





Taco Bell Fresco Chicken Soft Tacos (2)


340 calories, 8g fat (2g saturated), 1,360mg sodium





Dunkin' Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2)


305 calories, 14g fat (6g saturated), 965mg sodium





Not That:





Panda Express Beijing Beef with Fried Rice


1,260 calories, 59g fat (12g saturated, .5g trans), 1,830mg sodium





Subway 6' Meatball Marinara Sub with Provolone


630 calories, 23 grams of fat, 400mg sodium





Chick-fil-A Spicy Chicken Sandwich Deluxe


580 calories, 27g fat (8 g saturated), 1,880 mg sodium





McDonald's Premium Crispy Chicken Club Sandwich with Medium Fries


1,010 calories, 47g fat (9g saturated), 1,630mg sodium





Burger King Whopper with Medium Fries


1,110 calories, 62g fat (15.5g saturated fat, 1g trans), 1,650mg sodium





Grilled Stuffed Chicken Burrito (2)


1,320 calories, 48g fat (14g saturated fat), 4,020 mg sodium





Dunkin' Donuts Sausage, Egg, and Cheese on a Croissant


680 calories, 46g fat (18g saturated, .5 trans), 1,280mg sodium

Promotion

Kids' Camp

Starting June 27th Upward Motion will be beginning their kids' camp. This calss will be held Mondy through Thrusday, and no class on July forth. The camp is 6 weeks long and kids will learn and participate in many activities, which will help them learn healthy eating and fitness tips. Each day will have a special theme in which they will experience fun activies. These activities include yoga, light weight training, sports, and of course fun games. To recieve 25% Off sign your kid up with a friend.





Kids ages: 7 to 10


10am-11am


$125





Kids ages: 11 to 14


1pm-3pm


$250





Please contact us if you have any questions or want to sign your child up today! Call us at 505.268.1231. We look forward to seeing you and your child!


Hurry Space is LIMITED!

Exercise of the Week

Exercise of the Week

Split Jumps

The split jump is one of the lunge exercises. It is a plyometirc exercise, that involves leaving the ground. You can increase the intensity of this exercise by simply increasing the height of your jump. If you have any concerns about your knees, please talk to a physician first.

Instructions

As always you should begin by stretching before you begin your workout or exercise to warm up. Also, be sure and check your overhead clearance to avoid bumping your head. Allow at least 24 inches above your head.

Now begin in the lunge position, extending the right leg behind you with the heel off the floor. Bend the right let to the front of the body with the knee aligned over the toes of the left foot. You want to make sure you keep your pointed at all times.

Next lower your body by bringing the knee of the right leg nearly to the floor while bending the left knee. Propel yourself upward and straighten your legs. Land so that the left leg is to the rear and the right leg is to the front (switch lead legs).

Make sure you execute the exercise with correct form before focusing on increasing intensity to avoid any injuries.

Mythbusters

Is Skipping Breakfast Really That Bad?





Eating breakfast can give you healthy benefits all day as long as YOU make the smart choices for what you eat for breakfast. The best combination for receiving all the benefits from this meal is to include carbohydrates, protein and fat. A great example of this is cereal and milk with a glass of juice or peanut butter toast with fruit. If you have children this is a great opportunity to teach them early, the benefits of eating a healthy breakfast and what it consists of.





When eating breakfast it provides you with awesome benefits we can all use throughout the day. It can help improve your overall diet. By eating breakfast you are more likely to eat more minerals and vitamins, less fat, and cholesterol everyday. When you eat more three or more meals a day this helps your chances of getting the recommended nutrients and the different foods that you need to maintain a healthy diet and reduce your cholesterol. This in turn reduces your rick of cardiovascular health problems, including heart disease which are the leading cause of death currently.





Believe it or not eating breakfast also helps with weight management. You reduce the rick of being or becoming famished by the time lunch hits. This in turn means that you are less likely to eat unhealthy snacks or overeat because you are too hungry by the time lunch comes around.





This one might be the most important to those of you who are always on the go. Breakfast can allow you to be more productive throughout the day. It has been shown that adults who eat breakfast are more likely to be productive before lunch. Children who eat breakfast concentrate better, are more alert, have better hand-eye coordination and solve problems better than kids who do not eat breakfast. In addition to keeping productivity up it also keeps you energized throughout the day as well. When you skip breakfast your blood sugars can drop, which leaves you feeling tired and slow, it can also cause headaches and stomachaches. Thus making it hard for you to concentrated when you are at work or school, and can even cause you to go home.





All and all it is better to have breakfast than not, and it offers many benefits. When you are running late or you tell yourself you do not have time. Wake up a couple minutes earlier or you can even prepare your breakfast the night before so you are ready to grab it and go. This week we have given you ideas in our Eat This, Not That section so there are no excuses. No more excuses breakfast is awesome for you and will keep you going all throughout the day.

Eat This, Not That

Eat This, Not That

Breakfast Edition

Eat This:

Honey Nut Cheerios

138 calories, 2g fat (0g saturated), 2.5g fiber, 11g sugars

Post Shredded Wheat

170 calories, 1g fat, 0g sugars, 6g fiber

Breakfast Tacos

153 calories, 2g fat (1g sat, 0g mono), 3mg cholesterol, 15g carbohydrates, 17g protein, 453mg sodium, 207 mg potassium

Ingredients:

2 corn tortillas

1 tablespoon salsa

2 Tablespoons shredded reduced-fat Cheddar cheese

1/2 cup liquid egg substitute (ex: Egg Beaters)

Egg and Salmon Sandwich

214 calories, 5g fat (1g sat, 2g mono), 7mg cholesterol, 25g carbohydrates, 19g protein, 3g fiber, 670mg sodium, 221 mg potassium

Ingredients:

1/2 teaspoon extra-virgin olive oil

1 tablespoon finely chopped red onion

2 large egg whites, beaten

Pinch of salt

1/2 teaspoon capers, rinsed and chopped (optional)

1 once smoked salmon

1 slice tomato

1 whole-wheat English muffin, split and toasted

Berry Berry Good (Kiva Juice)

142.6 calories, .3g fat, 1.5g fiber, 35.15 juice carbs, 2.6g protein

Not That:

General Mills Reese's Puffs

150 calories, 4g fat (1g saturated), 1.5g fiber, 15g sugar

Quaker Natural Granola Oats, Honey, and Raisins

420 calories, 12g fat (7g saturated), 30g sugars, 6g fat

Starbucks Bacon, Gouda Cheese and Egg Frittata on Artisan Roll

350 calories, 18g fat, 30g carb, 0g fiber, 17g protein

Bacon, Egg and Cheese on an English Muffin

370 calories, 18g fat (6g saturated), 205mg cholesterol, 1,030mg sodium, 34g carbs, 1g fiber

Citrus Berry Smoothie

432 calories, 3g fat (2g sat, 0g mono), 15 mg cholesterol, 77g carbohydrates, 20g protein, 7g fiber, 250mg sodium, 617mg potassium.

These are just a few ideas to get you started and on the right track. If you do not have time in the morning to make breakfast, make it the night before and reheat or if you stop at a fast food joint make sure you check out there nutrition information on their website before you go, or pull it up on your phone while you are waiting in line. Use these tips and start your morning off right!

News from Upward Motion Personal Training - Success Stories

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Upward Motion Personal Training Newsletter June 9th, 2011 National Fruit and Vegetables Month :: Eat This Not That :: Exercise of the Week :: Mythbusters :: Fit Quiz :: Success Story    Dear Clients and Friends,   Over the past 3 weeks, we have had a lot of our clients experience a lot of great success with their programs.   2 weeks ago a few of my clients and myself participated in the Wounded Warriors Run in Los Lunas. Maria (my mom) won 2nd place in the womens overall, and Austin won 1st place in his age group. Gil did really well with 5th place in his age group, and i got 4th place in my age group.   So whatever your fitness goals are, always look for small progressions and be forgiving to yourself if you slip up from time to time. Just remember to learn from your mistakes and don't be afraid to ask for help.    Continued down below....   Eat This, Not That    In celebration of National Great Outdoors Month, we thought we would focus on some treats that you can grill up in your backyard, while enjoying the beautiful weather. Eat This: Baja-Battered Fish Tacos Fish tacos have recently become the "it" food. Fish is a light and healthy way to go when cooking lunch or dinner. We have found a simple recipe for you to create. If you do not like salmon or have other fish available it can be substituted with halibut, sea bass or tilapia. Per serving: 120 calories; 6 g fat ( 0 g sat , 3 g mono ); 33 mg cholesterol; 4 g carbohydrates; 11 g protein; 0 g fiber; 112 mg sodium; 180 mg potassium.   Not That: Pacific Shrimp Tacos Taco Bell   Per Serving: 180 calories; 7g fat (1.5 sat); 21mg; 21g carbohydrates; 8g protein; 2g fiber; 660mg sodium.    To get recipes and more good eats, as well as learn about those bad treats click on the link!  Eat this, Not that Fit Quiz Testing Your Health Knowledge    It is that time again. We want to put your health knowledge to the test. This weeks quiz is all about basic health. Things that you should know in case you do not. Don't be scared the worst that can happen is that you will gain more useful information! So come on and put your brain to the test. Exercise of the Week:  Weighted Lunge with Side Twist The lunge with twist exercise builds lower body strength in the quads, glutes, and core, while improving balance and proprioception. Using this type of stability exercise isolates your quads and hamstrings with the lunge motion. when the twist is added it causes your glutes to contract more fully while engaging your core. It is also a great way to challenge your balance and engage muscles that are used while performing this exercise. To learn more click here.  Mythbuster As Long As You Eat Healthy Food, You Can Eat as Much as You Want!   Don't you wish. Many people are convinced that if you work out enough, or at all that this allows you to eat whatever you would like. This is not true. It is important to remember that a calorie is a calorie, and each pound equals 3,500 calories. To learn more about this topic and helpful tips to keep you eating right click here. Success Story  Martin J. Doviak Martian first heard about Upward Motion Personal Training Studio from a former client of ours. His reason for getting in touch with us is that he was experiencing pain and weakness. However, he had also heard from a friend that he had, had successful results after being treated by Luis. When entering the studio Martin had a specific issue that he wished to be addressed. To find out the issues and the results Martian received click on the link. Read more. Group Class: Team Training Special   For the month of June we are offering 26.4% off our 6 pm group team training class, offered Monday, Wednesday, and Friday. This class is a strength-based, small group class. It is based on the size of the class so the more people there are the more fun there is, as well as more encouragement from your peers. So don't be afraid, bring a friend and start your team training today! We look forward to seeing you! For any questions please call us at 505.268.1231, visit us online at www.upwardmotionpt.com , or come and visit us at 336 Adams St SE 87108.     Upward Motion 6 Week Kids Camp   This Summer we will be hosting a 6 Week Kids Camp. The 6 week camp is a great way for your kids to learn and participate in many activities to help them learn about healthy eating and fitness. Each Day will be a special theme in which they will experience fun activities from yoga, light weight training, sports, and of course games. Kids Camp Starts June 27th       Kids age 7 to 10 - $125                            Kids age 11 to 14- $250             10am to 11am                                                1pm to 3pm Sign your kid up with a friend, and your child gets 25% off   Call today: space is limited to 6  As always we thank you, for all your support and being a part of the Upward Motion family. It is our pleasure to bring you tips and useful information that brings you closer to your own personal goals. Please let us know if you have any tips or suggestions for us, we love to get your feedback. Hope you are having a fantastic summer and we look forward to seeing you in the gym. Sincerely,   Luis Alvidrez Upward Motion Personal Training   ps. Don't forget to keep writing down what you are eating for this month. We will be giving away a free personal training session and a week of free classes for completing a full food log for the month.   pps. Look below at our new promotion. With all the smoke that is out there, it going to be difficult to get in a good outdoor workout, so come try one of our Team Training Workouts.     Want to become a healthier, happier you. Don't wait any longer it is time to meet the better you today. If you or anyone you know is looking to get in better shape, or lose some extra pounds for that swim suit body give us a call or visit us online to start your journey. We will give you a free initial consultation and a week of free group classes. For any questions please call us at 505.268.1231, visit us online at www.upwardmotionpt.com , or come in and visit us at 336 Adams St SE 87108. We look forward to helping you meet your goals.   Offer Expires: No Expiration date

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Upward Motion News- Kids Camp Coming Soon

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Upward Motion Personal Training Newsletter June 15th, 2011  National Fruit and Veggie Month :: Eat This, Not That :: Exercise of the Week :: Mythbusters :: Promotions Dear friends, As you now know this month is national fruit and veggie month. We just want to remind you that even if you can not get out and exercise with all this smoke the least you can do is eat right.    Here are some healthy tips to help keep you on track. Instead of ice cream try some non-fat yogurt, veggie chips are just as bad for you as regular chips so try eating real vegetables. If you really need to or want some extra flavor try some humus or balsamic dressing on your veggies.   Also, keep in mind you only need 30 minutes of exercise to maintain your weight and it can be broken up into 10 minute intervals! Hope everyone is enjoying there summer!    Vote for Us!! Its that time of year again, "The Best Of". Last year we got 5th Best Health Club and Luis go 4th Best Personal Trainer.   This year we are going for Number 1, but with a twist. We know that a lot of our clients train with more than one trainer,   so for Best Personal Trainer vote for "The Upward Motion Team".   Best of the City: Best Personal Trainer vote: (The Upward Motion Team)       Best Health Club vote: (Upward Motion Personal Training) Vote at: www.abqthemag.com   Thanks for all your support and without your support we wouldn't be nothing!! Eat This, Not That  Snacks This week we thought we would give you some healty snack alternatives. Instead of eating a cady bar or donut. We found a better alternaive for you, but don't worry we will compare them for you!   Eat This:    The Laughing Cow Light Gourmet Cheese Bites (5 pieces) 35 calories 2 g fat (1 g saturated) 300 mg sodium   Not That: Kraft Snackables Cubes Colby & Monterey Jack (5 pieces) 77 calories 6.5 g fat (4 g saturated) 168 mg sodium   For more healthy snack tips click the link below Eat this, Not that. Exercise of the Week  Burpee's This workout is meant to increase the intensity of your workout, to give your workout routine that no pain no gain effect. To learn how to properly perform this awesome calorie boosting exercise click the link and get started with this weeks challenge. Mythbusters  Can you really get rid of fat?   We all wish that are fat would just melt away and never come back. The truth of the matter is no matter if you lipo them out or workout your hardest, your fat cells are there to stay. To learn more on this topic visit the link. The truth about fat.    This Months Promo  Kids' Camp   Beginning in the month of June. Upward Motion is holding a 6 week kids' camp. It will be fun and educational. For additional information please click on the link below. Click Me!   Celebrating National Fruit and Veggie Month Challenge    Hope you all are keeping track of your colorful diet. Remember if you have a full and complete months long of food logs we will give you a FREE personal training session and a week of FREE group classes. Keep up the good work and we look forward to seeing all the healthy goodies you have been consuming! Thank you all for your support. We are happy to educate you as much as we can throw these e-mails. We hope you are enjoying are new format and it is convenient for you. Don't forget that we do offer gift certificates for that special man in your life for Father's Day. There is no better gift then one that involves health and happiness. Hope everyone is having a great summer and we look forward to seeing you soon. Also don't forget to check out our special offer below!  Sincerely,   Luis Alvidrez Upward Motion Personal Training   If you or someone you know is looking at getting in shape for any reason or any occasion. Contact us at Upward Motion Personal Training we will glady give you a FREE initial consultation as well as a FREE week of group classes. We have all the tools to help you get on track and keep you there. If you or someone you know is interested please contact us at 505.268.1231 or visit us online at www.upwardmotionpt.com . We look forward to seeing you!!   Offer Expires: No Expiration Date

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Exercise of the Week

Burpee:
If you are finding that your weight training workout is not offering you enough intensity or challenge, we have found an awesome weight bearing exercise that does not require any exercise equipment.

A few minutes of doing this Burpee conditioning will quickly convince you that your own body weight provides plenty of resistance for a butt-kicking workout. This exercise will not only get your heart rate going but also blast your stamina and fat loss.

How to Perform a Burpee:

1. Begin in a squat position with hands on the floor in front of you.


2. Kick your feet back to a push-up position


3. Immediately return your feet to the squat position


4. Leap up as high as possible from the squat position

Repeat this moving as fast as possible. Maintain a fast pace for this exercise, and strive for maximum height with each jump. Most athletes will average between 12 and 15 reps.

Modification:

Easier: If this is to intense for you to begin, just eliminate the jump at the end, and go back to a standing position.

Harder: If you want to make this exercise a bit more challenging add a push-up in the plank position.

This Months Promo

Kids' Camp

Starting June 27th Upward Motion will be beginning there kids' camp. This class will be held Monday through Thursday, and no class on the forth of July. The camp is 6 weeks long and kids will learn and participate in many activities to help them learn about healthy eating and fitness. Each day will have a special theme in which they will experience fun activities. These activities Include yoga, light weight training, sports, and of course fun games. To receive 25% off sign your kid up with a friend!

Kids ages 7-10: $125

10am-11am

Kids ages 11-14: $250

1pm-3pm

Pleas contact us if you have any questions or want to sign your child up today! Call us at 505.268.1231. We look forward to seeing you and your child!! Hurry space is Limited!

Mythbusters

Can you really get rid of fat cells?

It's the question that has been asked for years, can you really get rid of fat? There is much debate out there. However, the truth is NO you can not get RID of fat cells, but there is hope you can shrink them!

We gain weight as adults, we are mostly enlarging the fat cells, not adding more. Reversing this type of weight gain requires shrinking the cells, but they do not put up a huge fight when being shrunk from plus size back to normal. While not the easiest task in the world it is possible.

When we quickly put on a lot of weight in early childhood, puberty, and occasional even as an adult, we can grow new fat cells. This type of weight gain can become a real challenge. The only way to shrink these fat cells, which are in excessive populations, is to shrink them below their normal size. This is a really tough task. The cells begin to produce less leptin. This is a hormone that signals the brain when you are full. You will end up feeling really hungry if you lose more that 10% of your body weight. For example if you weight 200lbs and lose 20 lbs. Eventually you will induce a process called apoptosis. In blatant terms cell death will occur. You could begin shrinking the population of fat cells. Once this occurs you will find maintaining a healthier weight easier.

Eat This, Not That

To help you stay on track and eating right this summer, we have found some healthy snacks to keep you on track. Not only do we offer what is good for you, but we also eduacte you in what to should avoid when shopping for your inbetween meal snacks, or when those late night cravings attack.


Eat This:

The Laughing Cow Light Goumet Cheese Bites- 5 pieces
35 calories
2g fat (1g saturated)
300mg sodium

Popchips Salt and Pepper (16 chips)
96 Caolires
3g fat (0 saturated)
230mg sodium

Dannon Light and Fit Peach (1 container)
80 calories
9g fat
11g sugar

Better'n Peanut Butter (2 Tbsp)
100 calories
2g fat (0g saturated)
190 mg sodium

Planters Pistachio Lovers Mix (21 pieces)
100 calories
8g fat (1g saturated)
48g sodium

Not That:

Kraft Snackables Cubes Colby and Monterey Jack- 5 pieces
77 calories
6.5g fat (4g saturated)
168mg sodium

Pringles Oringinasl (14 chips)
160 calories
11g fat (3g saturated)
170mg sodium

Breyers Fruit on the Botton Smart: Peach (1 container)
160 calories
1.5g fat (1g saturated)
28g sugar

Jif Crunchy Reduced Fat (2 Tbsp)
190 calories
12 g fat (2.5g saturated)
210mg sodium

Planters Select Macadamias, Cashews, and Almonds (26 pieces)
180 calories
17g fat (2.5g saturated)
95mg sodium

We hope these snack ideas have been helpful and will make snack time a little more healthy.

Success Story

Success Story:

Martin J. Doviak

Martian heard about the Upward Motion Personal Training Studio from a former client. He can in because he was experiencing pain a weakness, and had heard of the great success that was reported from a former friend who had been treated by Luis.

When Martian came in he came with specific wants and needs. He was having hip pain which was prohibiting him from running after 35+ years of regular running and road racing. Even walking the dogs for a few blocks was uncomfortable. He was also unable to run balls down on the tennis court, which had always been the strongest part of his tennis game.

The types of results that Martin received from Upward Motion Personal Training Studio was that his hip pain is now nearly gone! Walking has become more comfortable and he is beginning to jog some on a regular basis. He was also able to complete his first 5k fun in 10 months. Now he hope to enter more road races once again. He is also running around the tennis court effortlessly, just like he used to do.

Martin says the his trainer was patient, listened to his needs, and seemed to be genuinely interested in solving his problem. The trainer gave him follow-up exercises that he could continue doing regularly to maintain his current healthier condition. Martian says that he is satisfied with the results he has received.

Fit Quiz

Fit Quiz:

1. True or False? Snacking inhibits weight Loss?

a. True

b. False

2. True or False? When eating more fiber you should drink less fluid, to avoid bloating.

a. True

b. False

3. Which of the following increase risk for type 2 diabetes?

a. Eating too many carbohydrates

b. Having a "sweet tooth"

c. Not drinking enough water

d. Being overweight

4. True or False? Eating salads may promote bone health?

a. True

b. False

5. True or False? All fresh or raw vegetables are more nutritious than cooked or processed vegetables?

a. True

b. False

6. Which of the following conditions is the leading health problem among women?

a. Breast Cancer

b. Diabetes

c. Heart disease

d. Osteoporosis

7. What is the safe temperature recommendation for your refrigerator?

a. 35 degrees Fahrenheit

b. 38 degrees Fahrenheit

c. 40 degrees Fahrenheit

d. 42 degrees Fahrenheit

8. True or False? Adult women and men need the same amount of iron per day.

a. True

b. False

9. True or False? You can't overdose on vitamins because they are vital nutrients.

a. True

b. False

Answers: 1.F, 2. F, 3.D, 4.T, 5.F, 6.C, 7. C, 8. F, 9.F (be careful or fat soluble vitamins)

Mythbusters

Mythbusters:

As Long As You Eat Healthy Food, You Can Eat as Much as You Want!

Many people are convinced that if you work out enough, or at all that it allows you to consume whatever you would like. This is not true, the saying that everything in moderation in this case is indeed true. It is important to remember that a calorie is a calorie. Although fruits are good for you they contain a lot of sugar, which is not good. You would be surprised to learn that only 1 cup of fruit should be consumed a day, in the morning preferably to give you your energy for the day.

Limiting your calorie intake is essential in losing weight, being aware of portion size is key, as well as understanding how to balance your calorie intake throughout the day to help avoid feeling deprivation, hunger, and feeling grumpy.

Key concepts that should be grasped when trying to diet or lose weight is that 1 pound equals 3,500 calories. Also that every person is different and there fore requires a different diet plan and calorie intake. Make sure you research your diet and the side effects that it can cause. In addition, remember that you are not working out to eat more, you are working out to be healthy and get fit, so feed your body what it needs, finding that balance between fruit, vegetables, protein, and complex carbs. Don't forget that a portion size is the same size as your fist.

Using these tips can help you get to be the better you that you desire, as well as helping to keep those pounds off for the summer months.

Exercise of the Week

Exercise of the Week

Forward Lunge with a Twist:
This exercise targets the lower body. It will work the quads, glutes, and core, while improving balance as well as your proprioception. For those who are unaware what proprioception is, it is knowing where your body is in space, so this will be enhanced thus helping balance.

Muscles being worked:
Abdominals, glutes, quads, hip flexors, and hamstrings

How to Do It:

1. Stand with your feet shoulder width apart
   


2. Hold a dumbbell or weight of choice in front of you with your elbows at a 90 degree angle(Important: If you had not exercised in a while or lifted weights you should begin this exercise with no weight to focus on proper technique and strength
   


3. Next, step forward with your left foot into a lunge position.



4. Make sure to keep your knees over your toes, this is important to prevent injury. Also make sure to NOT twist your knee.
   


5. From your torso, twist your body to the left, then reach across your left side with arm stretched out.
   


6. Try to focus on contracting your abdominals and control the movement.
   


7. Slowly return your arms to the center and step back from the lunge to an upright position



8. Repeat on the opposite side.

Advanced:

For those who have this exercise down and perfected we found a way to put your lunge with a twist to the challenge.

• Try performing this exercise barefoot. This will engage smaller muscles in your foot and ankle which will help straighten them for stabilization and balance.



• Another variation is that you could turn it into a walking lunge with a twist, stepping 12-15 times, 2 sets.

Eat This, Not That!

Eat This, Not That!

Eat This:

Baja-Battered Fish Tacos
Ingredients:
3/4 cup beer, preferably lager or pilsner
1/2 cup all purpose flour
1/4 cup whole-wheat pastry flour
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1-1 1/4 pound of Tilapia, or other firm white fish, sliced into 1/2-inch by-2 inch strips
3 tablespoons canola oil, divided

Preparation:
1. Place beer, all purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the bartered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to the plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

8 servings, about 1 1/2 ounces each.
Per Serving: 120 calories, 6g fat (0g sat, 3g mono), 33mg cholesterol, 4g carbs, 0g fiber, 112mg sodium, 180 mg potassium.

Grill Fillet Mignon with Vegetable Kebabs
Ingredients:
1 lemon, zested and juiced
2 tablespoons extra-virgin olive oil
1 tablespoon dried oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
16 cherry tomatoes
10 ounces white mushrooms, stemmed
1 medium zucchini, halved length-wise and sliced into 1- inch pieces
1 small red onion, cut into wedges
1 pound fillet Mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Preparation:
1. Pre-heat grill to high

2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.

3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Servings: 4
Per-Serving: 291 calories, 17g fat (4g sat, 9g mono), 70mg cholesterol, 10g carbs, 27g protein, 3g fiber, 363 mg sodium, 529mg potassium.



Chipotle and Orange Grilled Chicken
Ingredients:
2 tablespoons orange-juice concentrate,thawed
1 tablespoon finely chopped chipotle peppers in adabo sauce
1 tablespoon balsamic vinegar
2 tablespoons un-sulfured molasses
1 teaspoon Dijon mustard
1 pound boneless, skinless chicken breasts, trimmed
Salt to taste

Preparation:
1. Preheat grill or broiler

2. Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.

3. Lightly oil the grill or broiler rack. Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

Serving: 4
Per-Serving: 149 calories, 3g fat (1g sat, 1g mono), 63 mg cholesterol, 7g carbohydrates, 2g added sugars, 23g protein, 0g fiber, 154 mg sodium, 300mg potassium.

Not That:
Pacific Shrimp Tacos
Taco Bell

Serving: 1
Per-Serving: 180 calories, 7g fat (1.5 sat), 21mg cholesterol, 660mg sodium, 21g carbohydrates, 2g fiber, 8g protein.

Prime Rib 12 oz and Fresh Seasonal Veggies
Outback steak House

Serving: 1
Per-Serving: 907.6 calories, 12.5g carbs, 3.9g fiber, 74.1g fat (31.4 sat), 45.4g protein. 184mg cholesterol, 1129.1mg sodium.

Chicken Parmigiana
Olive Garden

Serving:1
Per-Serving: 1,090 calories, 49g fat (18g sat fat), 3,380mg sodium, 79g carbs, 27g fiber