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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

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

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

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

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4 servings

Active Time: 40 minutes

Total Time: 40 minutes

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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

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PREPARATION

1. 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.
2. 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.
3. Position rack in center of oven; preheat broiler.
4. 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

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Barbara MacMillan's Success Story with Ideal Protein

“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: