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Come Climb With Us- Upward Motion Personal Training

2012-01-05T14:46:00.001-07:00

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Upward Motion Personal Training Newsletter	January 5th, 2012

January 2012

:: Honeydew-Kiwifruit Smoothie

:: Gaiser Upward Motion Testimonial

:: Indoor Climbing Event

Happy 2012 to All!

Let's welcome the new year and all of our current and newest clients as well.

The holidays have come and gone and now it is time to get back to the basics. So let's kickstart the new year in style, with a sound exercise program that will support your health and fitness goals. Please take a moment and check out the New

Group Training Schedule

The New Group Training Schedule focuses on the power of the HIIT principle (High Intensity Interval Training). All our classes our 1/2 an hour long and are all circuit based. We welcome all fitness levels. To try out a free week of classes go to

FREE Week of Classes

and fill out the online fitness evaluation and print out your FREE WEEK of Class Pass.

This week, we will be climbing at Stone Age Rock Climbing Gym if you want to join us. Details are down below. We welcome anyone that has never climbed before, so invite your friends and family. You can all watch Luis try and work his way up. FUN FUN.

In Health and Happiness from the Upward Motion Family

Luis, Jami, Bridget, Adelaide, Mike and Sean

Honeydew-Kiwifruit Smoothie

2 cups cubed honeydew
1 small Granny Smith apple, peeled, cored, and cut up
1 kiwifruit, peeled and cut up
2 - 3 tablespoons Stevia
1 tablespoon lemon juice
1 cup ice cubes
Honeydew and/or kiwifruit slices

Click here to see full recipe

Gaiser Upward Motion Testimonial

I would like to take a moment to thank Luis Alvidrez and the staff at Upward Motion for their continuing efforts in helping me to realize my personal health and training goals. I was initially apprehensive about re-entering a personal training environment due to several previous bad experiences with personal trainers - both times ending up with me being injured and discouraged. After my wife, Sue, started going to Upward Motion, she recommended that I give it a try.

I was immediately impressed with the staff and the facilities - UMPT is a modern, clean, organized facility with top notch machines and equipment. I was most impressed with their staff and the level of detail and attention they applied as they determined my personal goals, my fitness level, and my background. They were friendly and caring as they customized a realistic training regimen that allowed me to get acclimated to a workout routine - I recall early on hearing, "we have to make you well in order to make you fit". As my workouts have progressed over the past six months, they have grown increasingly more challenging...

Click Here to read more of Gaiser Upward Motion Testimonial

Indoor Climbing Event

Saturday 7, 2012

11am-1pm

We'll meet at Stone Age Indoor Climbing Gym located at I-25 and Comanche at 11am and climb for a couple hours...

For directions click here

Cost is approximately $20 and includes harness and shoe rentals and basic instructions on how to belay for each other.

Sign up with Upward Motion by calling 268-1231 or sending us a Facebook message

Free

Consulatation

and

Free Week

of Classes

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 gladly 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 shortly!!

Offer Expires: No Expiration Date

Thank you all for your support. We are happy to educate you as much as we can through these e-mails. We hope everyone has a great rest of the summer and finishes it out with some great vacations and outdoor activities! Give us a call if you have any questions or are interested in getting in for some training or classes! We love seeing you! Have a good week!

Luis Alvidrez and the UMPT Team
Upward Motion Personal Training

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Gaiser Upward Motion Testemonial

2012-01-05T14:28:00.001-07:00

Gaiser Upward Motion Testimonial
I would like to take a moment to thank Luis Alvidrez and the staff at Upward Motion for their continuing efforts in helping me to realize my personal health and training goals. I was initially apprehensive about re-entering a personal training environment due to several previous bad experiences with personal trainers – both times ending up with me being injured and discouraged. After my wife, Sue, started going to Upward Motion, she recommended that I give it a try.
I was immediately impressed with the staff and the facilities – UMPT is a modern, clean, organized facility with top notch machines and equipment. I was most impressed with their staff and the level of detail and attention they applied as they determined my personal goals, my fitness level, and my background. They were friendly and caring as they customized a realistic training regimen that allowed me to get acclimated to a workout routine – I recall early on hearing, “we have to make you well in order to make you fit”. As my workouts have progressed over the past six months, they have grown increasingly more challenging – pushing me much further than I thought possible. I also appreciated them working around my irregular, busy work travel schedule.
Most importantly, I have to single out my personal trainer, Adelaide McMillan. Adelaide is caring, attentive, encouraging, and also incredibly challenging - she has an extraordinary gift with her systematic approach to my training. Thanks, Adelaide – you’re the best!
Finally, the transformation with my fitness level, my body, and weight loss has been amazing. It has been the wisest investment in my health and my life and has positively influenced my marriage, family, and my self-image. I highly recommend Upward Motion for a personal training gym – they are not only about fitness, they are about changing lives.
Words are truly inadequate to express the gratitude I have for Adelaide and the staff at Upward Motion. Take care and I look forward to seeing all of you next workout!
Terry Gaiser

http://www.upwardmotionpt.com/success.html

2012-01-05T14:19:00.000-07:00

Honeydew-Kiwifruit Smoothie

Makes: 3 servings View Nutrition Facts
Ingredients
2 cups cubed honeydew
1 small Granny Smith apple, peeled, cored, and cut up
1 kiwifruit, peeled and cut up
2 - 3 tablespoons sugar
1 tablespoon lemon juice
1 cup ice cubes
Honeydew and/or kiwifruit slices
Directions
1. In a blender container, combine honeydew, apple, kiwifruit, sugar, and lime juice. Cover and blend until smooth.
2. Add ice cubes; cover and blend until cubes are crushed and mixture is slushy. Garnish with additional honeydew and/or kiwifruit slices, if desired.

http://www.upwardmotionpt.com/weightloss

Breathing Meditation and Progressive Muscle Relaxation for Stress Relief

2011-12-21T13:54:00.001-07:00

EXERCISE OF THE WEEK

Breathing Meditation and Progressive Muscle Relaxation for Stress Relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It's easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

Progressive Muscle Relaxation Technique

Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension-as well as complete relaxation-feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.

Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out in slow, deep breaths.
When you're relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When you're ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body, contracting and relaxing the muscle groups as you go.
It may take some practice at first, but try not to tense muscles other than those intended.

Progressive Muscle Relaxation Sequence

The most popular sequence runs as follows:

Right foot*
Left foot
Right calf
Left calf
Right thigh

Left thigh
Hips and buttocks
Stomach
Chest
Back

Right arm and hand
Left arm and hand
Neck and shoulders
Face

* If you are left-handed you may want to begin with your left foot instead.

www.upwardmotionpt.com

Acorn Squash Stuffed with Chard & White Beans

2011-12-21T13:51:00.001-07:00

*****************************

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

*****************************
INGREDIENTS

2 medium acorn squash, halved (see Tip) and seeded
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoons water
1 tablespoon tomato paste
8 cups chopped chard leaves (about 1 large bunch chard)
1 15-ounce can white beans, rinsed
1/4 cup chopped kalamata olives
1/3 cup coarse dry whole-wheat breadcrumbs (see Note)
1/3 cup grated Parmesan cheese
*****************************
PREPARATION
Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
Position rack in center of oven; preheat broiler.
Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.
TIPS & NOTES
Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
Ingredient Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
NUTRITION
342 calories;
13 g fat ( 3 g sat , 8 g mono );
6 mg cholesterol;
49 g carbohydrates;
11 g protein;
12 g fiber;
665 mg sodium;
151 mg potassium.
Carbohydrate Servings: 2 1/2

Exchanges: 3 starch, 1 vegetable, 1/2 plant-based protein, 2 fat

Nutrition Note: Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv).

www.upwardmotionpt.com

2011-12-21T12:22:00.001-07:00

test

Barbara MacMillan's Success Story with Ideal Protein

2011-10-06T14:49:00.003-06:00

“Fit by 50” was my motto when I joined Jami and Luis at Upward Motion 6 months before my 50th birthday. I had struggled with trying to lose weight all through my 40’s and I believed that if it didn’t happen before I turned 50, then it never would. I started working out with Jami 4 hours a week doing P-90x. I enjoyed the small class and was very committed to coming each day. My strength and endurance increased steadily, but I was still struggling with the diet. I tried various diet concoctions all to no avail. It seemed like I was always either on a diet or cheating on a diet; it just wasn’t happening.

Well, my 50th came and went and still no weight loss, but I did not let that discourage me from exercising, because at least I was feeling better. Then, just before the holidays, Luis told me about the Ideal Protein program. “Your Last Diet”, the brochure stated. When I read about it I thought “this is the one for me”. I have done well in the past on low carb diets, but could I stick with it? I decided I would wait until after the New Year, because who wants to be on a diet during the holidays.

Luis would periodically check in with me to see if I had contacted the local distributor and, well, I never did. Then, sometime in February Jami told me that she and Luis were going to start the Ideal Protein program at Upward Motion. Without hesitation I said “sign me up!” I was excited not only about the program, but about the convenience of having it available where I come to exercise anyway.

In March I started on the plan and have never looked back. I started losing right away and didn’t feel hungry or deprived. The food was actually better than I expected and my grocery bill even went down. My weight loss goal was 1-2 pounds a week and within two months I had exceeded that goal. I am now at MY ideal weight, well within the range for my height. I started out in the “obese” category for BMI and now am in the “normal” category, a place I haven’t seen in more than 15 years! I have lost 35+ pounds, gone down 4 pants sizes, and have had to purchase a whole new wardrobe. I am no longer needing my asthma inhaler before I exercise, my knees don’t hurt anymore, and I am even able to wear high heels again.
Indeed, the diet was the one for me, but what has really kept me going is the support and encouragement I get weekly from Jami, Luis, and the rest of the staff at Upward Motion. I cannot thank them enough for helping me beat the odds and lose the weight, even after 50. This is a diet you can really LIVE with.

Barbara before:

Barabara after:

Enjoy the Rest of Your Summer

2011-08-16T14:59:00.003-06:00

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Upward Motion Personal Training Newsletter	August 16th, 2011

Family Fun Month

:: Eat This, Not That

:: Mythbusters

:: Exercise of the Week

:: We Need Your Underwear

Hello Upward Motion Family,

The summer is slowly coming to an end, we hope you're all doing really well and enjoying the time with your family. School is starting up, so we know everyone's schedules are getting pretty hectic, but once the kids are back in school, hopefully you'll have more time on your hands! We'd love to see you in the studio for group classes and some one on one training. If you've never been in, don't hesitate to give us a call and get an initial consultation set up.

As some of you know we are doing a charity drive:

BCCPTA/CLOTHING BANK

ALTOR CONSTRUCTION, INC. & UPWARD MOTION PERSONAL TRAINING STUDIO

NEEDS YOUR HELP TO CLOTHE OUR YOUNG APS STUDENTS WITH "NEW" UNDERGARMENTS (BOXERS, PANTIES, BRAS), SOCKS, TIGHTS, TOILETRIES & HAIR ACCESSORIES.

We would really appreciate your support in this.

Hope you all have a great week and enjoy your family!

Health and Happiness from the Upward Motion Family

Best of the City ends SEPTEMBER 1ST!

Vote for Us!!

Its that time of year again, "The Best Of". Last year we got 5th Best Health Club and Luis got 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, without it we wouldn't be here.

Eat This, Not That

Pick: Energy Bar

Compare brands to keep your calories, fat and sugar intake in check. It would be best to keep your calories under 200, fat under 5g and 9g or more of protein.

Try: Luna Bars, Kashi Bars or Cliff Bars

Kick: Chocolate bars

There is a huge difference between the two of these. Choclate bars have very little, to know nutritional value at all.

In one hershey bar, there is 210 calories, 13 g of fat, 26 g of carbs, 3 g of protein and 24 g of sugar. This will give you the exact opposite of the energy bar, it will make your energy drop and make you crash.

Pick energy bars instead of chocolate :)

Mythbusters

It doesn't matter where your calories come from Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.

For more information, check out this article:

Be Choosy About Carbs

Success Story: Cindy Seay

Cindy started with Bridget in early February of this year, she came in wanting to lose weight and tone up. She had a good idea of what to eat and what not to eat, but she wanted to someone to help keep her accountable and kick her butt. Cindy has come full circle, her diet has completely changed and it has become habit to her. She comes in twice a week ready to go and gives each workout 110%. Her measurments have changed drastically, she's lost a total of 15 pounds and looks absolutely fantastic. She is one of many who has really put their all into the process of exercise and eating right and it shows.

Keep up all your good work Cindy, we're all so proud of you! No stopping now!

Exercise of the Week

Side Plank with Rotation

In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.

Charity for the kids

We Need Your Underwear

Please help Upward Motion Personal training and Altor Construction gather clothes for the kids of Albuquerque. Thanks for your help.

We need all of your help in gathering clothing items for young APS students.

We are collecting NEW undergarments, socks, tights, toiletries, and hair accessories. However, anything and everything will help.

For every donation you will be entered into a drawing to win 1 of 100 "Thank You" goodie-bags! For all the locations
.

You can donate all items at Upward Motion Personal Training Studio.

Save $57

Team Training Summer Special

For the rest of the summer, August 20th, we will be offering an amazing deal. Our team training class is normally $177 a month, but until August 20th we are offering the class for $120! The class is held Mondays', Wednesdays', and Fridays' every week at 6pm. This class is filled with fun but challenging workouts that are team based so you always have that extra motivation to help you finish and reach your full potential. If you are interested in signing up please give us a call at 505.268.1321. We look forward to hearing from you! Special only applies to the 6pm class

Offer Expires: August 31st 2011

Free

Consulatation

and

Free Week

of Classes

Offer Expires: No Expiration Date

Luis Alvidrez and the UMPT Team
Upward Motion Personal Training

Forward email

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Upward Motion Personal Training | 2204 palomas dr ne | albuquerque | NM | 87110

Enjoy the Rest of Your Summer

2011-08-16T14:59:00.001-06:00

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Upward Motion Personal Training Newsletter	August 16th, 2011

Family Fun Month

:: Eat This, Not That

:: Mythbusters

:: Exercise of the Week

:: We Need Your Underwear

Hello Upward Motion Family,

As some of you know we are doing a charity drive:

BCCPTA/CLOTHING BANK

ALTOR CONSTRUCTION, INC. & UPWARD MOTION PERSONAL TRAINING STUDIO

NEEDS YOUR HELP TO CLOTHE OUR YOUNG APS STUDENTS WITH "NEW" UNDERGARMENTS (BOXERS, PANTIES, BRAS), SOCKS, TIGHTS, TOILETRIES & HAIR ACCESSORIES.

We would really appreciate your support in this.

Hope you all have a great week and enjoy your family!

Health and Happiness from the Upward Motion Family

Best of the City ends SEPTEMBER 1ST!

Vote for Us!!

Its that time of year again, "The Best Of". Last year we got 5th Best Health Club and Luis got 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, without it we wouldn't be here.

Eat This, Not That

Pick: Energy Bar

Compare brands to keep your calories, fat and sugar intake in check. It would be best to keep your calories under 200, fat under 5g and 9g or more of protein.

Try: Luna Bars, Kashi Bars or Cliff Bars

Kick: Chocolate bars

There is a huge difference between the two of these. Choclate bars have very little, to know nutritional value at all.

Pick energy bars instead of chocolate :)

Mythbusters

For more information, check out this article:

Be Choosy About Carbs

Success Story: Cindy Seay

Keep up all your good work Cindy, we're all so proud of you! No stopping now!

Exercise of the Week

Side Plank with Rotation

Charity for the kids

We Need Your Underwear

Please help Upward Motion Personal training and Altor Construction gather clothes for the kids of Albuquerque. Thanks for your help.

We need all of your help in gathering clothing items for young APS students.

We are collecting NEW undergarments, socks, tights, toiletries, and hair accessories. However, anything and everything will help.

For every donation you will be entered into a drawing to win 1 of 100 "Thank You" goodie-bags! For all the locations
.

You can donate all items at Upward Motion Personal Training Studio.

Save $57

Team Training Summer Special

Offer Expires: August 31st 2011

Free

Consulatation

and

Free Week

of Classes

Offer Expires: No Expiration Date

Luis Alvidrez and the UMPT Team
Upward Motion Personal Training

Forward email

This email was sent to mikluis@aol.com by info@upwardmotionpt.com |

Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy.

Upward Motion Personal Training | 2204 palomas dr ne | albuquerque | NM | 87110

Success Story: Mrs. Cindy Seay

2011-08-16T14:56:00.000-06:00

Success Story: Cindy Seay

Cindy started with Bridget in early February of this year, she came in wanting to lose weight and tone up. She had a good idea of what to eat and what not to eat, but she wanted to someone to help keep her accountable and kick her butt. Cindy has come full circle, her diet has completely changed and it has become habit to her. She comes in twice a week ready to go and gives each workout 110%. Her measurments have changed drastically, she's lost a total of 15 pounds and looks absolutely fantastic. She is one of many who has really put their all into the process of exercise and eating right and it shows.

Keep up all your good work Cindy, we're all so proud of you! No stopping now!

Mythbuster: Running is Bad for Your Knees

2011-08-02T16:34:00.001-06:00

Yes, it's true: Jogging, long thought to hurt knees with all that pounding and rattling around, may actually be beneficial for the complex and critical joint. There are caveats, though, especially for people who have suffered significant knee injury or are overweight. But for the most part, researchers say, jogging for your health seems like a good idea.

David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis. But when researchers actually studied the impact of running on knees, he says, that's not what they found.

"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.

'Running Is Healthy For The Joint'

In one study, Swedish researchers found that exercise, including jogging, may even be beneficial. Felson describes how researchers took one group of people at risk of osteoarthritis and had them engage in exercise, including jogging. The other group didn't exercise. After imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running. Felson says that suggests that "running is actually healthy for the joint."

Enlarge
Dennis J. Provost for NPR
Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.

Dennis J. Provost for NPR Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.
Jonathan Chang, an orthopedic surgeon in Alhambra, Calif., says that exercise appears to stimulate cartilage to repair to minor damage. It could be that the impact of body weight when the foot hits the ground increases production of certain proteins in the cartilage that make it stronger, he says. This is similar to the way exercise, in particular weight-bearing exercise like jogging, increases bone and muscle mass.

According to Nancy Lane, director of the UC Davis Center for Healthy Aging who specializes in rheumatology and diseases related to aging, scientists are now starting to understand that there is some loss of cartilage annually after a certain age. Some doctors think cartilage loss begins after age 40.

But, according to Lane, "if you have a relatively normal knee and you're jogging five to six times a week at a moderate pace, then there's every reason to believe that your joints will remain healthy."

An Indicator Of Activity

That's great news for Paul and Lyra Rider, avid joggers who live in the Hollywood Hills in Los Angeles. Jogging on Mulholland Drive, they say, offers fantastic views — along with a relatively flat route. Paul, 46, jogs a seven- to eight-minute mile — not as fast as his younger days. Lyra jogs a bit slower. She enjoys the exercise, health benefits and simplicity of jogging. "You don't need lots of fancy equipment, and you just feel great when you're done," she says.

Lane did some of the very first studies of runners and knees while she was a resident at Stanford University.

"We wanted to answer the important question of whether, if you continued to run into your 50s and 60s and even 70s, you also ran the risk of damaging the knees," she says. The answer, she says: absolutely not. And there was an extra bonus: While enthusiasm for jogging seemed to diminish as people hit their mid-60s, Lane says they were still more inclined than the non-joggers to get out and exercise.

From NPR's 'The Human Edge'

For Humans, Slow And Steady Running Won The Race
Early human runners never had the speed other animals had. But we did have an edge: endurance.

Fast Feet: A Springy Step Helps Humans Walk
The arch lets humans run, walk more proficiently. Scientists are trying to find out when it evolved.
"They were active doing other activities, like walking, yoga, water aerobics," she says. "We found that as these people aged, not only did they feel better about themselves, but their quality of life was better and they tended to actually live longer" than the non-joggers.

So, the message for joggers like the Riders, who hope to be jogging all their lives, is a hearty two thumbs up.

A Few Caveats

Lane cautions that if you have suffered a knee injury, especially one that required surgery, running can actually increase your risk of knee arthritis. So can routinely running really fast — at a five- or six-minute-mile pace — or running in a marathon. Lane's best advice? Running in moderation, at an eight- to 10-minute mile pace, for about 40 minutes a day.

But if people are more than 20 pounds overweight, Lane says they shouldn't start off with an intense running regimen.

"I have them walk and walk until they're to a point where I think their body mass is reduced enough that it won't traumatize their joints," she says. Otherwise, significantly overweight joggers run the risk of that extra weight stressing the knee to the point of inflammation, the formation of bony spurs and accelerated cartilage loss.

Eat This Not That: Brown Rice Vs. White Rice

2011-08-02T16:06:00.002-06:00

All rice is not created equal. When deciding which type of rice to eat, you might want to take the following comparisons into consideration.

Calories
A cup of cooked, medium grain white rice has 242 calories vs. 216 calories in a cup of long grain brown rice.

Fiber
White rice has only 0.6 grams of fiber per cup compared to 4 grams of fiber in brown rice.

Carbs
White rice has 53.2 grams of carbs per cup vs. about 45 grams in a cup of brown rice. In addition, the 4 grams of fiber in the brown rice brings the total net carbs down to 41 grams.

Type 2 Diabetes
Harvard researchers found that eating five or more servings of white rice per week raised a person's risk of developing type 2 diabetes, while eating two or more servings of brown rice per week actually lowered a person's risk of developing the disease.

Vitamins and Minerals
A cup of brown rice contains 84 mg of magnesium compared to 19 mg in white rice. This is because white rice is created by removing several of the outer layers of a grain of rice. Many vitamins and minerals are lost in this process. While some of them are put back into white rice (hence the term "enriched rice"), many, including magnesium, are not added back in.
Also, eating a food that contains its original vitamins and minerals in tact is much better for you than eating an "enriched" food that has been stripped of its nutrients and had chemically processed ones artificially added.

Shelf Life
Uncooked brown rice has a considerably shorter shelf life (about six months) than uncooked white rice (eight to ten years) due to the oil in the germ layer of brown rice. Therefore, if you are buying rice as a survival food for long-term storage, white rice might be the better choice.

Cooking Time
Brown rice takes longer to cook than white rice because of the outer layers of bran that white rice lacks.
So, if you're trying to decide between white rice and brown rice for health reasons, it's clear that brown rice is the winner. If you're looking to buy rice in bulk for long-term food storage, then white rice is clearly the more practical choice.

Eat this, Not that

2011-07-21T14:21:00.005-06:00

Eat This, Not That
Desserts

These tasty treats get the best of us, some more than others. We have come up with some helpful treats to keep your waist line in check and satisfy your cravings.

Eat This:

Fudgesicle No Sugar Added Fudge Bar

40 Calories

1g fat (0g saturated)

2g sugar

Not That:

Weight Wathchers Giant Chocolate Fudge Ice Cream Bar

110 Calories

1g fat (.5 saturated

16g sugars

Eat this, not that!

Exercise of the Week- Push Up Position Row

2011-07-21T14:21:00.004-06:00

Exercise of the Week Push-Up Position Row This exercise is great for targeting more then one muscle. This exercise works your lats, abdominals, and shoulders. To learn how to perform this awesome exercise properly click the following link.

Charity Drive for the Kids

2011-07-21T11:49:00.001-06:00

We Need Your Underwear

Please help Upward Motion Personal training and Altor Construction gather clothes for the kids of Albuquerque. Thanks for your help.

We need all of your help in gathering clothing items for young APS students.

We are collecting NEW undergarments, socks, tights, toiletries, and hair accessories. However, anything and everything will help,

For every donation you will be entered into a drawing to win 1 of 100 "Thank You" goodie-bags! For all the locations

You can donate all items at Upward Motion Personal Training Studio

Mythbusters

2011-07-19T13:34:00.005-06:00

Mythbusters
People who are very overweight should avoid exercise

This is not true the key is to start out easy. To begin, start by increasing daily activity. Rearrange your house or office environment so that it makes movement mandatory. Such as getting rid of the romote so when you want to change the channel you have to get up, or putting your alarm clock across the room so you get up and going. Another, good tip once you feel comfortable is getting a sationary bike and only watching T.V. when you are on the bike.

Use helpful tools as well like a pedometer to measure your average daily step count and increase from there. Record the daily steps you take for seven consecutive days then calculate the average. Use the average as a starting point and gradually increase your daily step goals of around 5 to 10 percent per week.

For example, if 3,000 steps is your current daily step average, the goal for next week will be 3,300 steps per day, and 3,630 per day the following week.

Walking is a great way to start an exercise program. If you need additional ideas on how to start an exercise program, contact us @505.268.1231

Fit Quiz

2011-06-28T12:11:00.007-06:00

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

2011-06-28T11:42:00.005-06:00

Exercise of the Week

Single Leg Deadlift

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.

Keep your shoulders back, abs in and your back straight

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

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

Push into the heel to go back to the starting position

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

2011-06-28T10:59:00.006-06:00

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

2011-06-28T10:30:00.005-06:00

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

2011-06-21T13:28:00.005-06:00

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

2011-06-21T13:12:00.006-06:00

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

2011-06-21T12:30:00.007-06:00

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

2011-06-21T10:47:00.008-06:00

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

2011-06-15T14:02:00.001-06:00

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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

2011-06-15T13:58:00.001-06:00

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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!!

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Exercise of the Week

2011-06-15T10:10:00.003-06:00

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:

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

Kick your feet back to a push-up position

Immediately return your feet to the squat position

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

2011-06-15T09:59:00.003-06:00

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

2011-06-15T09:48:00.004-06:00

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

2011-06-14T14:48:00.008-06:00

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

2011-06-08T13:07:00.003-06:00

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

2011-06-08T12:07:00.003-06:00

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

2011-06-08T11:51:00.005-06:00

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

2011-06-08T11:34:00.012-06:00

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:

Stand with your feet shoulder width apart

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

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

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

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

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

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

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!

2011-06-07T13:42:00.013-06:00

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

2011-06-07T13:42:00.001-06:00

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

2011-05-31T09:57:00.003-06:00

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)

2011-05-31T09:47:00.004-06:00

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)

2011-05-26T15:57:00.004-06:00

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

2011-05-26T12:18:00.003-06:00

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

2011-05-19T10:29:00.004-06:00

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-

2011-05-12T09:22:00.002-06:00

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

2011-05-12T09:10:00.000-06:00

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?

2011-05-12T09:05:00.000-06:00

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

2011-05-12T08:58:00.000-06:00

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

2011-05-04T15:44:00.001-06:00

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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Sun sun sun

2011-04-21T15:28:00.001-06:00

April 21st, 2011

Welcome to the Upward Motion Weekly Email!

Quote of the week:

"It's not food if it arrived through the window of your car." ~ Michael Pollan

Hello there! Happy Monday to you, it is a beautiful day outside!

At Upward Motion, we are putting together some great things that will be coming up in the couple of months or so! New class schedule as well as new classes, we have Run for the Zoo coming up May 1st, we are looking into doing Mudd Volleyball again this year as well as four workshops coming up in the next three months. Definitely keep your ears and eyes open for all that fun stuff!

In this issue we have thrown in some informative articles including "4 Foods You May Think are Healthy, but Aren't Necessarily." Also, there is a yummy summer recipe as well as an ab blasting workout, 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 12th:

Run for the Zoo Running Group:

at 1 PM

We will be doing drills that day so come and get ready for Run for the Zoo!

Starting May 1st: New group classes as well as new times for certain classes! Keep your eyes open!

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

Is it possible to drink TOO much water?

We're always told to "drink, drink, drink" when it comes to water. Sluggish in the afternoon? Guzzle some H2O. Want to naturally lose weight? Drink 16 oz. before meals. Think you're hungry? Try water first since thirst sometimes masquerades as hunger. However, is it possible to get too much of a good thing? It sure is. In fact, overhydrating can be just as dangerous as being extremely dehydrated.

Clinically called hyponatremia, it's a condition in which the level of sodium - an electrolyte that helps regulate water levels in the fluid in and around your cells - in your blood is abnormally low. When this happens, your body's water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to severe, and can result in death. Hyponatermia has been in the news for the past few years after a study in the New England Journal of Medicine listed overhydration as a serious health issue of some runners at the Boston Marathon.

With warmer temperatures on the horizon, it's important to know the signs and symptoms of this dangerous condition and how to prevent it. While it's not a common condition for most, for those exercising in the heat and humidity for prolonged workouts (like training for or participating in an endurance event like a marathon), it's definitely something to be aware of. Read on for what to look for and how to make sure you're hydrating properly.

Hyponatremia Symptoms

·Nausea and vomiting

·Headache

·Confusion

·Lethargy

·Fatigue

·Appetite loss

·Restlessness and irritability

·Muscle weakness, spasms or cramps

·Seizures

·Decreased consciousness or coma

Avoiding Overhydration

·Drink small amounts of fluids at regular intervals. You shouldn't ever feel "full" of water though.

·Eat half of a banana a half hour before a workout to give your body the potassium it needs.

·When working out in hot conditions or for more than an hour, be sure to drink a sports drink that has sodium and potassium.

·Try to eat snack foods with salt, like pretzels or chips before and after long, hot workouts.

·Avoid taking aspirin, acetaminophen or ibuprofen during any race or long workout, as it may interfere with kidney function.

4 Foods you may think are healthy, but aren't necessarily

GRANOLA BARS

Granola bars got their wholesome, outdoorsy reputation as the mountain climber's snack of choice. They're filled with whole oats, nuts, seeds and bits of dried fruit - how could that be a bad thing?
The downside: Many granola bars are dipped in sugary syrups or loaded with chocolate chips, highly processed or artificial ingredients and aren't much better than high-calorie candy bars. Even the less sugared-up varieties have only a little protein, a smidgen of fiber and a small amount of vitamins and minerals.

If you can't resist: Make your own trail mix with whole-grain, ready-to-eat cereals, such as shredded wheat, with whole nuts, seeds and chunks of unsweetened, dried fruit. Otherwise, stick to bars with a short ingredient list, essentially whole grains, nuts, seeds and real fruit. Pick ones with 4 or more grams of fiber, less than 150 calories per serving and no more than 6 grams of added sugars.

TEA DRINKS

Tea has been lauded for its antioxidant power. The phytonutrients in tea leaves may not predict your future, but they may help reduce the risk of heart disease and stroke. Tea leaves can calm inflammation in the body and may slow the growth of cancer cells. Tea leaves can help fight cancer and heart disease, but not all tea drinks are the same.

The downside:
Tea drinks are not the same as brewed tea leaves. Many bottled varieties contain little brewed tea, but plenty of added sugars - enough to rival soda. A recent Consumer Reports review found that all bottled tea beverages had fewer antioxidants than brewed teas. Some of them were made from "concentrates" or "essences," and likely lack the touted benefits.
If you can't resist:
Brew your own beverage. Chill and flavor it with lemon and a small amount of sugar. If you pick a bottled tea, choose one that lists brewed tea as the first ingredient and no more than 4 grams of added sugars per serving. Studies have health benefits in those who drink 4 cups of brewed tea daily.

PRETZELS
They're the go-to snack food for school kids. One serving of pretzels contains 1 gram of fat, compared to potato chips' 10 grams.

The downside: Pretzels are mostly nutritionally empty. Sure, they're lower in calories and fat compared to chips, but they really are not a healthful snack. One serving provides nearly a quarter of the sodium a person needs each day. Because pretzels are basically bland, seasoned varieties pump up the flavor, but also the calories, sodium and fat content.

If you can't resist: Pick a whole wheat brand. Or, how about a handful of nuts, instead? They offer a variety of vitamins, minerals and phytonutrients, plus they pack some protein and fiber. Seeds, such as sunflower or pumpkin, are an option. Or try subbing-in any type of veggie sticks and a dollop of zesty dip.

Muscle-Repairing Collard Greens with Salmon
Ready in 30 minutes · Makes 1 serving

4 oz salmon
6 collard greens, rinsed and ends trimmed
1 small carrot
1 small purple or red potato
1 small red beet
1/4 yellow onion
3 sprigs fresh herbs, chopped (try: rosemary, thyme, oregano, dill, parsley or sage)
Juice of 1 lemon
2 lemon slices for garnishing

1. Preheat oven to 400°F.

2. Take a two-foot-long piece of parchment paper and fold it in half. Then cut out a circle and place it open on a baking sheet. See how to perfect your folding technique!

3. Cut the greens into long, thin strips. Place on 1 side of the parchment paper circle.

4. Julienne the carrot, potato, beet and onion. Set vegetables on top of the greens.

5. Place fish on top of the vegetables. Top fish with herbs, lemon juice and slices.

6. Fold the parchment in half over the fish. Twist edges with your fingers to seal tightly. Bake for 20 minutes.

7. When you remove the fish from the oven, open slowly and away from your face as the steam will come pouring out. Slide the whole dish onto a plate and serve.

Tip: To bring out the many health boosting compounds in collard greens, chop and steam them lightly. Then chew them thoroughly.

Nutrients per serving:

Calories: 341, Total Fats: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 51 mg, Sodium: 177 mg, Total Carbohydrates: 40 g, Dietary Fiber: 9 g, Sugars: 13 g, Protein: 31 g, Iron: 2 mg

Amp UP Those Abs!

STABILITY BALL CRUNCH WITH MEDICINE BALL

To Do: Three sets of 15 reps.

Target Muscles: rectus abdominis

Set Up: Position yourself faceup on a stability ball, so that your back is supported and your legs form a 90-degree angle with your feet flat on the floor. Holding a six- to eight-pound medicine ball in your hands, extend your arms overhead, keeping them straight and lined up with your ears throughout the exercise [A].

Action:

Contract your abdominals to lift your shoulders and upper back from the ball

[B]

. Hold for one count, then slowly return to the starting position. Repeat immediately.

Tip:

If you have shoulder problems, leave the medicine ball out of the mix and simply extend your arms overhead.

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!

Trigger Point

Foam Rolling Classes:

The foam roller stretches muscles and tendons and also breaks down soft tissue

adhesions

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!

Ideal Protein Workshop

When: Saturday April 23rd at 12pm

Where: Upward Motion Studio

What is Ideal Protein:

We strongly emphasize education and understanding. When you follow our weight-loss method, you will learn why you gain weight and learn how to lose it. More importantly, we will give you the tools you need to keep the pounds off after your weight loss goal is achieved.

The Dancer's Workshop

Kettlebell for Dumbbells

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

Forward email

This email was sent to mikluis@aol.com by info@upwardmotionpt.com |