Automating Social Media can be a chore to get set up, but once you have a few tools in place... it can smooth itself out. All those questions about how, when, where fall in line once the tools are in place. It's kind of like fitness. There isn't one answer to reaching a fitness goal... its a combination of many factors. We have a person handling the puzzle of our media, so who's helping you with your fitness puzzle?
Tuesday, December 21, 2010
Thursday, November 18, 2010
Checking out the posting at POSTEROUS
We are tying many of our social media channels together... thank you so much for helping to support the message of wellness we strive to send.
Wednesday, November 10, 2010
Exciting Things Happening at Upward Motion
Hello from the Upward Motion Personal Training Team!
With the new year fast approaching, there are a lot of exciting things happening with Upward Motion Personal Training. As you may or may not know, we are opening up the space next door to our studio to start membership group training classes. We have a variety of classes that we're going to be starting.
These include:
•Cardio stretch
•Piloxing
•Fight Like a Girl
•X-Team Muscle Building Hour
•Brazilian Butts and Gutts
Scroll down a little bit to get a description of each of these classes and to find out more about the membership.
Here's some other things going on in the next couple of months:
2nd Annual Upward Motion Turkey Day Bootcamp
November 25th (Thursday) at 10 AM
Burn some calories before that big feast!! To Sign Up, click Turkey Day Boot-Camp
Holiday Party: December 11th from 12 AM to 2 PM
Just a fun get together to spend some time with other clients and the team at Upward Motion we'll also celebrate the holidays. We'll provide food, bring your family and come enjoy :)
We'd love to see you there if you can make it out to either of these!
Have a superb week :)
All our best,
Luis Alvidrez and the Upward Motion Personal Training Staff
Cardio Stretch:
Cardio Stretch is a fusion class that combines a mixture of exercises and fun movements to get your heart rate up, burn fat, and increase your flexibility. This is a fun class that will add some spice to your workout.
Piloxing:
PILOXING blends the power, speed, and agility of boxing with the beautiful sculpting and flexibility of Pilates. In addition to Pilates and boxing movements, the exercise incorporates the use of weighted gloves which add to the workout by toning the arms and maximizing cardiovascular health.
Fight Like a Girl
Fight like a Girl Fitness Class uses the power, speed, and cardiovascular conditioning boxing intermixed with the fun and excitement of being in a real fight. No ladies, you will not really be getting in fight with other girls, but you will feel like your in the situation and your adrenaline will help you in a fun, exciting workout.
X-Team Training
X Team Training Camp is designed to confuse your muscles into being more defined, toned, and ripped in just 90 days. This term "muscle confusion" is used to describe the true effectiveness of the program itself. By changing workout routines every 30 days, your body always has to adapt to the new workout stimulus. It's through this process that you will experience
•More definition
•Increased Strength and Tone
•Decreased Body Fat
Upward Motions Women's Butts and Guts Camp
will Reduce, Shape, and Lift those stubborn areas in your glutes, abs, and thighs. Inspired by the popular Brazil Butt Lift and its proven TriAngle Training method, you will work all three major muscles of the buttocks from multiple angles to:
•Reduce your hips and thighs, and melt away those stubborn saddlebags
•Shape your gluteal muscles and sculpt your abs for more tone and definition
•Lift your butt so it looks great from every angle
These classes will start December 5th in the studio right next door to our studio. We will be having memberships, you can sign up for a month to month membership running at $99.
TV and Weight Gain
Here's an interesting article that relates weight gain to TV watching:
By Sandy Braz
After a long day, it's tough to resist pairing your dinner with your favorite lineup of must-see TV, but new research suggests that you should rethink plopping down your dinner tray in front of the tube. Doing so may cause you to overeat.
According to the journal Appetite, 16 female volunteers ate lunch either while watching TV or without TV. When given cookies hours later, the women who ate lunch while watching TV ate significantly more cookies.
Why? According to the study, watching TV while eating could cause you to remember fewer details of what you ate and misjudge your hunger after a meal, sending you back to the kitchen for more. Add those unplanned meals up over time and you could see some unwanted weight gain.
Double booked for dinner and the next episode of The Bachelor? Write down what you eat at every meal in a food journal. This way, when you're tempted to dig into the pantry for a post-meal snack, you can figure out if it's your belly talking or just your memory playing tricks on you.
Current clients will recieve 50% off group class membership and one free personal training session if you sign up for the group classes before December 5th.
New Members will recieve 2 free personal training sessions when signing up for group classes, before December 5th.
With this membership you will get unlimited group classes for the month and a free personal training session with one of our trainers. If you're interested in this, check out our website: More information on group classes or talk to your personal trainer on how you can get a membership!
With the new year fast approaching, there are a lot of exciting things happening with Upward Motion Personal Training. As you may or may not know, we are opening up the space next door to our studio to start membership group training classes. We have a variety of classes that we're going to be starting.
These include:
•Cardio stretch
•Piloxing
•Fight Like a Girl
•X-Team Muscle Building Hour
•Brazilian Butts and Gutts
Scroll down a little bit to get a description of each of these classes and to find out more about the membership.
Here's some other things going on in the next couple of months:
2nd Annual Upward Motion Turkey Day Bootcamp
November 25th (Thursday) at 10 AM
Burn some calories before that big feast!! To Sign Up, click Turkey Day Boot-Camp
Holiday Party: December 11th from 12 AM to 2 PM
Just a fun get together to spend some time with other clients and the team at Upward Motion we'll also celebrate the holidays. We'll provide food, bring your family and come enjoy :)
We'd love to see you there if you can make it out to either of these!
Have a superb week :)
All our best,
Luis Alvidrez and the Upward Motion Personal Training Staff
Cardio Stretch:
Cardio Stretch is a fusion class that combines a mixture of exercises and fun movements to get your heart rate up, burn fat, and increase your flexibility. This is a fun class that will add some spice to your workout.
Piloxing:
PILOXING blends the power, speed, and agility of boxing with the beautiful sculpting and flexibility of Pilates. In addition to Pilates and boxing movements, the exercise incorporates the use of weighted gloves which add to the workout by toning the arms and maximizing cardiovascular health.
Fight Like a Girl
Fight like a Girl Fitness Class uses the power, speed, and cardiovascular conditioning boxing intermixed with the fun and excitement of being in a real fight. No ladies, you will not really be getting in fight with other girls, but you will feel like your in the situation and your adrenaline will help you in a fun, exciting workout.
X-Team Training
X Team Training Camp is designed to confuse your muscles into being more defined, toned, and ripped in just 90 days. This term "muscle confusion" is used to describe the true effectiveness of the program itself. By changing workout routines every 30 days, your body always has to adapt to the new workout stimulus. It's through this process that you will experience
•More definition
•Increased Strength and Tone
•Decreased Body Fat
Upward Motions Women's Butts and Guts Camp
will Reduce, Shape, and Lift those stubborn areas in your glutes, abs, and thighs. Inspired by the popular Brazil Butt Lift and its proven TriAngle Training method, you will work all three major muscles of the buttocks from multiple angles to:
•Reduce your hips and thighs, and melt away those stubborn saddlebags
•Shape your gluteal muscles and sculpt your abs for more tone and definition
•Lift your butt so it looks great from every angle
These classes will start December 5th in the studio right next door to our studio. We will be having memberships, you can sign up for a month to month membership running at $99.
TV and Weight Gain
Here's an interesting article that relates weight gain to TV watching:
By Sandy Braz
After a long day, it's tough to resist pairing your dinner with your favorite lineup of must-see TV, but new research suggests that you should rethink plopping down your dinner tray in front of the tube. Doing so may cause you to overeat.
According to the journal Appetite, 16 female volunteers ate lunch either while watching TV or without TV. When given cookies hours later, the women who ate lunch while watching TV ate significantly more cookies.
Why? According to the study, watching TV while eating could cause you to remember fewer details of what you ate and misjudge your hunger after a meal, sending you back to the kitchen for more. Add those unplanned meals up over time and you could see some unwanted weight gain.
Double booked for dinner and the next episode of The Bachelor? Write down what you eat at every meal in a food journal. This way, when you're tempted to dig into the pantry for a post-meal snack, you can figure out if it's your belly talking or just your memory playing tricks on you.
Current clients will recieve 50% off group class membership and one free personal training session if you sign up for the group classes before December 5th.
New Members will recieve 2 free personal training sessions when signing up for group classes, before December 5th.
With this membership you will get unlimited group classes for the month and a free personal training session with one of our trainers. If you're interested in this, check out our website: More information on group classes or talk to your personal trainer on how you can get a membership!
Thursday, November 4, 2010
Tips to Avoid Unhealthy Eats at a Dinner Party
Hello :)
I hope you had a very Happy Halloween, lots of festive celebrating and dressing up! Next up are the winter holidays!! Around this time of the year it may be hard for some to avoid those unhealthy choices at get togethers and parties, I know it's a struggle for me. It can be frustrating when you're trying to maintain a healthy diet and exercise program, so today I'm going to be discussing tips to avoid those unhealthy choices and ways to stay on track with your dedication.
There are some exciting events coming up in the next month:
City of Albuquerque Health Fair
Albuquerque Convention Center
November 5: 8am to 3pm
2nd Annual Upward Motion Turkey Day Bootcamp
November 25th (Thursday) at 10 AM
December 5th will be the start of our new group classes! They're going to be a lot of fun, we're bringing in some modern concepts! For more information, check out the website: http://www.upwardmotionpt.com/classes.html
Burn some calories before that big feast!! To Sign Up, Call 505.268.1231 or email info@upwardmotionpt.com
We'd love to see you there if you can make it out to any of these!
Today we're also going to be talking about some more bosu ball training exercises. Also a Jamaican Jerk Chicken recipe right below that you have to try out :)
Have a superb week :)
All our best,
Luis Alvidrez and the Upward Motion Personal Training Staff
Jamaican Jerk Chicken
Here's a recipe your family is sure to enjoy. It doens't take much time either, stick it in the oven when you get home, kick your shoes off and enjoy some relaxing time. Enjoy :)
1/2 teaspoon cinnamon, ground
1 1/2 teaspoons allspice, ground
1 1/2 teaspoons black pepper, ground
1 Tablespoon hot pepper, chopped
1 teaspoon hot pepper, crushed, dried
2 teaspoons oregano, crushed
2 teaspoons thyme, crushed
1/2 teaspoon salt
6 cloves garlic, finely chopped
1 cup onion, pureed or finely chopped
1/4 cup vinegar
3 Tablespoons brown sugar
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
Directions:
1. Preheat oven to 350 °F.
2. Combine all ingredients except chicken in large bowl. Rub seasoning over chicken and marinate in refrigerator for 6 hours or longer.
3. Evenly space chicken on nonstick or lightly greased baking pan.
4. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an added 30-40 minutes or until the meat can be easily pulled away from the bone with a fork.
Yields: 6 servings Serving size: 1/2 breast or 2 small drumsticks
Each serving provides:
Calories: 199
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 81 mg
Sodium: 267 mg
Total fiber: 1 g
Protein: 28 g
Carbohydrates: 12 g
Potassium: 338 mg
Dinner Party Dilemma
There are always going to be the weekend dinner parties, the weekly get togethers, but what if you've been training hard to hit your goal and you don't want your investment in sweat equity to plummet with the invitation to a friend's get together. Here are some ways to save your waistline this weekend, without being a party pooper:
1.Offer to help with the menu: You don't have to announce that you're "bringing something healthy," just offer to help the host by bringing one of your favorite healthy recipes. This way, you can enjoy healthy food and provide a healthy choice for the rest of the guests.
2.Don't skip meals!: Even though you have a big dinner in your future, don't think that skipping meals is going to help you save calories. Show up to the party hungry and you could find yourself making some unhealthy choices to compensate for your hunger. Instead, stick with your usual clean diet throughout the day, perhaps scaling pack on portions as the evening nears, so that you can save a little room for the evening meal.
3.Exercise!: Today is not the day to skip a workout, so make it a priority to hit the gym. Not only will you get your metabolism soaring, which will help blast calories throughout the day, but you'll also tone your muscles before slipping into the outfit that is sure to be a show stopper.
4.Hydrate, hydrate, hydrate: Keep water nearby at all times. For every sip of wine, take three to four sips of water. This will help your drink last longer, plus it will keep you hydrated and feeling full throughout the night so you're not tempted to snack or overload your plate.
5.Be gracious: While other guests may be loading their plates with all the trimmings, you want to find a balance between sticking to your goals and not offending the host. How do you do this? Have a plan. If you're encouraged to "eat more," simply thank he host and say the food and portions are perfect and hitting the spot. Letting your host know that you're enjoying the meal is a great way to make everyone feel more comfortable.
I hope you had a very Happy Halloween, lots of festive celebrating and dressing up! Next up are the winter holidays!! Around this time of the year it may be hard for some to avoid those unhealthy choices at get togethers and parties, I know it's a struggle for me. It can be frustrating when you're trying to maintain a healthy diet and exercise program, so today I'm going to be discussing tips to avoid those unhealthy choices and ways to stay on track with your dedication.
There are some exciting events coming up in the next month:
City of Albuquerque Health Fair
Albuquerque Convention Center
November 5: 8am to 3pm
2nd Annual Upward Motion Turkey Day Bootcamp
November 25th (Thursday) at 10 AM
December 5th will be the start of our new group classes! They're going to be a lot of fun, we're bringing in some modern concepts! For more information, check out the website: http://www.upwardmotionpt.com/classes.html
Burn some calories before that big feast!! To Sign Up, Call 505.268.1231 or email info@upwardmotionpt.com
We'd love to see you there if you can make it out to any of these!
Today we're also going to be talking about some more bosu ball training exercises. Also a Jamaican Jerk Chicken recipe right below that you have to try out :)
Have a superb week :)
All our best,
Luis Alvidrez and the Upward Motion Personal Training Staff
Jamaican Jerk Chicken
Here's a recipe your family is sure to enjoy. It doens't take much time either, stick it in the oven when you get home, kick your shoes off and enjoy some relaxing time. Enjoy :)
1/2 teaspoon cinnamon, ground
1 1/2 teaspoons allspice, ground
1 1/2 teaspoons black pepper, ground
1 Tablespoon hot pepper, chopped
1 teaspoon hot pepper, crushed, dried
2 teaspoons oregano, crushed
2 teaspoons thyme, crushed
1/2 teaspoon salt
6 cloves garlic, finely chopped
1 cup onion, pureed or finely chopped
1/4 cup vinegar
3 Tablespoons brown sugar
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
Directions:
1. Preheat oven to 350 °F.
2. Combine all ingredients except chicken in large bowl. Rub seasoning over chicken and marinate in refrigerator for 6 hours or longer.
3. Evenly space chicken on nonstick or lightly greased baking pan.
4. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an added 30-40 minutes or until the meat can be easily pulled away from the bone with a fork.
Yields: 6 servings Serving size: 1/2 breast or 2 small drumsticks
Each serving provides:
Calories: 199
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 81 mg
Sodium: 267 mg
Total fiber: 1 g
Protein: 28 g
Carbohydrates: 12 g
Potassium: 338 mg
Dinner Party Dilemma
There are always going to be the weekend dinner parties, the weekly get togethers, but what if you've been training hard to hit your goal and you don't want your investment in sweat equity to plummet with the invitation to a friend's get together. Here are some ways to save your waistline this weekend, without being a party pooper:
1.Offer to help with the menu: You don't have to announce that you're "bringing something healthy," just offer to help the host by bringing one of your favorite healthy recipes. This way, you can enjoy healthy food and provide a healthy choice for the rest of the guests.
2.Don't skip meals!: Even though you have a big dinner in your future, don't think that skipping meals is going to help you save calories. Show up to the party hungry and you could find yourself making some unhealthy choices to compensate for your hunger. Instead, stick with your usual clean diet throughout the day, perhaps scaling pack on portions as the evening nears, so that you can save a little room for the evening meal.
3.Exercise!: Today is not the day to skip a workout, so make it a priority to hit the gym. Not only will you get your metabolism soaring, which will help blast calories throughout the day, but you'll also tone your muscles before slipping into the outfit that is sure to be a show stopper.
4.Hydrate, hydrate, hydrate: Keep water nearby at all times. For every sip of wine, take three to four sips of water. This will help your drink last longer, plus it will keep you hydrated and feeling full throughout the night so you're not tempted to snack or overload your plate.
5.Be gracious: While other guests may be loading their plates with all the trimmings, you want to find a balance between sticking to your goals and not offending the host. How do you do this? Have a plan. If you're encouraged to "eat more," simply thank he host and say the food and portions are perfect and hitting the spot. Letting your host know that you're enjoying the meal is a great way to make everyone feel more comfortable.
Get Up off that Chair
Healthy Breakfast Cookies:
Could it be?? A healthy cookie?!.. Yep.. I know, it's a little surprising, but these cookies can help you start your day off right with a good amount of carbs and protein. Cook them up and see for yourself:
INGREDIENTS:
· ½ cup olive oil
· ½ cup Sucanat
· 4 egg whites
· ½ cup agave nectar
· 1 tsp vanilla extract
· ½ cup unsweetened
applesauce
· 3 cups large whole grain oats, unprocessed
· 2 ½ cups Nutri Flour Blend (or 1 ¾ cups all-purpose flour and ¾ cup wheat bran)
· ½ cup ground flaxseeds
· ¼ cup sesame seeds
· ¼ cup poppy seeds
· 1 tsp baking soda
· 1 tsp cinnamon
· 1 cup raisins (or other dried fruit)
INSTRUCTIONS:
1. Preheat oven to 350ºF. Line baking sheets with parchment paper.
2. Beat olive oil and Sucanat until creamy. Beat in egg whites, one at a time. Add agave nectar and vanilla. Stir in next 8 ingredients, then stir in raisins.
3. Place ¼ cup dough for each cookie on prepared baking sheets. Flatten slightly.
4. Bake in preheated oven 20 to 25 minutes, until golden brown.
NUTRIENTS PER SERVING:
Calories: 220, Total Fats: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 70 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 13 g, Protein: 6 g, Iron: 2 mg
Could it be?? A healthy cookie?!.. Yep.. I know, it's a little surprising, but these cookies can help you start your day off right with a good amount of carbs and protein. Cook them up and see for yourself:
INGREDIENTS:
· ½ cup olive oil
· ½ cup Sucanat
· 4 egg whites
· ½ cup agave nectar
· 1 tsp vanilla extract
· ½ cup unsweetened
applesauce
· 3 cups large whole grain oats, unprocessed
· 2 ½ cups Nutri Flour Blend (or 1 ¾ cups all-purpose flour and ¾ cup wheat bran)
· ½ cup ground flaxseeds
· ¼ cup sesame seeds
· ¼ cup poppy seeds
· 1 tsp baking soda
· 1 tsp cinnamon
· 1 cup raisins (or other dried fruit)
INSTRUCTIONS:
1. Preheat oven to 350ºF. Line baking sheets with parchment paper.
2. Beat olive oil and Sucanat until creamy. Beat in egg whites, one at a time. Add agave nectar and vanilla. Stir in next 8 ingredients, then stir in raisins.
3. Place ¼ cup dough for each cookie on prepared baking sheets. Flatten slightly.
4. Bake in preheated oven 20 to 25 minutes, until golden brown.
NUTRIENTS PER SERVING:
Calories: 220, Total Fats: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 70 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 13 g, Protein: 6 g, Iron: 2 mg
Get Off your Chair and Do Something
Do you find yourself sitting a lot more than you'd like to? According to the British Journal of Sports Medicine, long periods of inactivity are being linked to serious long term health problems, even people who regularly exercise. This study was conducted in Austrailia and showed that a sedentary lifestyle-described as sitting for prolonged periods of time during hours that you're awake, such as desk work, long-distance driving or extended leisure time, could have serious long term health effects such as breast cancer, weight gain and metabolic syndrome. These could lead to type 2 diabetes or cardiovascular disease.
The solution is moving more by fitting small bursts of activity in throughout your day. Maybe fit a short walk in every few hours, do yoga at your workplace or send your next report to the printer way accross the office. Here are some other tips to try:
1. Walk the stairs in your office for three sets (one set equals a full walk up and then back down.)
2. Take advantage of lunch-hour fitness classes at your workplace or a nearby local gym. This is a great way to refresh your mind and break up your day so it won't seem so long.
3.Organize a lunchtime walking or running club with a small group of coworkers. Include a few sets of plyometrics at a nearby park or in the parking lot.
4. Whether it's during every television commercial, or everytime the phone rings at the office, have a cue that helps you remember to get up and move around.
5. If you're on a long road trip, try to pull over (when it's safe, of course) at least once an hour to stretch your muscles and activate circulation.
Try these tips, they'll help shorten your days and get your endorphins going, which will make you happy. No more grumpy work day for you :)
Good Ways to Sail through the Cold Season
Yummy Mexican Stir-Fry Recipe
Here's a fun fact for you chili eaters: Spicy chili peppers can boost your metabolism, thanks to the chemical called capsaicin which ups the heat in your body and acts as an appetite suppresant. With that said, here's a recipe that you're sure to love and it's really good for you too!
Ready in 20 minutes: Makes 4 servings
•2 Tsp olive oil
•16 oz lean turkey breast, cut into bite-size pieces
•1 garlic clove-minced
•1 cup of chopped onions
•1 can (7 oz) sweet green chilis-drained
•1 medium red bell pepper-chopped
•1 Tsp minced jalapeno pepper-optional
•1/2 cup tomato sauce-low sodium
•1 Tsp chili powder
•2 Tbsp chopped fresh cilantro
•1/2 cup brown rice or leavy greens-optional
1. In a large skillit over medium-high heat, heat the olive oil, add turkey and saute until cooked through, approx. 7 minutes; remove turkey from pan and set aside.
2. To the pan, add garlic, onion, sweet chilis, red pepper, jalapeno, tomato sauce and chili powder. Cook until onion softens, approx. 5 minutes.
3. Add the cilantro and return the cooked turkey to the pan; simmer 2 to 3 minutes until heated through. Serve immediately over brown rice or leafy greens.
Nutrition per serving (without rice or greens)
Calories: 200
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 67 mg
Sodium: 278 mg
Total Carbs: 11 g
Fiber: 3 g
Sugars: 1 g
Protein: 28 g
Boost your Immune System
You may not be able to see it, but deep within that body of yours, your immune system protects you against bacteria and even workout injuries. Help keep it functioning at its best by eliminating the root causes of inflammation (an inteernal process that can throw your body off and cause your body to turn on itself, resulting in illness.) Here are some strategies to limit inflammation and keep you strong on your feet:
•Get Active: Not only has regular exercise been shown to have an anti-inflammitory effect in your body, but it can also help to reduce visceral fat, which hardens your arteries and causes inflammation to rise.
•Avoid inflammation-causing fats from processed and fried foods:New research shows that those who eat the most trans fats have an increased risk of iscemic stroke (Ischemic stroke usually results when an artery to the brain is blocked, often by a blood clot or a fatty deposit due to atherosclerosis).. Stick with your clean diet.
•Stock up on foods that are high in Vitamin D: Fish, eggs and fortified dairy products are great. Vitamin D deficiency is associated with increased inflammation, even in those who are healthy, published in a study last year.
For more informative articles like this, pick up an Oxygen Fitness Magazine. They have a lot of good articles that pertain to people looking to becoming more fit.
Our Website, check it out:
http://www.upwardmotionpt.com/
Tuesday, September 14, 2010
Jump Training
Plyometrics is another name commonly used for jump training, or "plyos" for short. Plyometrics is a form of exercise that is repeated shortening (i.e. jumping) and lengthening (i.e. rebounding from the jump) of the muscles and allows the muscles to contract to maximum power in as short a time as possible. The time between these two processes is called the amortization phase. The faster the amortization phase the quicker the exerciser will perform and the more explosive they will become. Ground contact time is a good indication of how quick the amortization phase is.
An easier way to break down plyos is in the types of strength it takes to perform certain types of movement. Starting strength is the ability to overcome inertia and perform concentric motion during the jump. Stopping strength is the ability to absorb the force of the concentric motion. This type of motion is eccentric motion. Elastic strength is the ability of the muscles to start and stop and move in another direction and combines the starting and stopping strength.
Plyometrics are great for athletes because it improves
speed in and out of breaks, improves your vertical jump and helps with overall speed of athletic movement during competition. Plyos should be done at the beginning of workouts when energy levels are high because maximum efforts can be performed. There can either be a set number of reps to be done or a time limit set at the beginning around 30 seconds to a minute.
A simple plyometric drill for the lower body is pepper jumps performed by hopping in place moving the ankle joint only slightly, keeping it in a plantar flexion position, and repeating the jumps as fast as possible for 30 seconds. One drill involving the core is a medicine ball chest pass. This is performed with a partner and done in a sit up position held at about 45 degrees. The partner passes the medicine ball to the exerciser and backwards movement is prevented by flexing the abdominals. The ball is immediately passed back to the partner and this is repeated for a selected number of repetitions. The ultimate goal of plyometrics is to decrease the time of the amortization phase and perform the exercises with high intensity and quickness. Please feel free to leave any comments you have or questions. Any and all feedback is greatly appreciated.
www.upwardmotionpt.com
An easier way to break down plyos is in the types of strength it takes to perform certain types of movement. Starting strength is the ability to overcome inertia and perform concentric motion during the jump. Stopping strength is the ability to absorb the force of the concentric motion. This type of motion is eccentric motion. Elastic strength is the ability of the muscles to start and stop and move in another direction and combines the starting and stopping strength.
Plyometrics are great for athletes because it improves
speed in and out of breaks, improves your vertical jump and helps with overall speed of athletic movement during competition. Plyos should be done at the beginning of workouts when energy levels are high because maximum efforts can be performed. There can either be a set number of reps to be done or a time limit set at the beginning around 30 seconds to a minute.
A simple plyometric drill for the lower body is pepper jumps performed by hopping in place moving the ankle joint only slightly, keeping it in a plantar flexion position, and repeating the jumps as fast as possible for 30 seconds. One drill involving the core is a medicine ball chest pass. This is performed with a partner and done in a sit up position held at about 45 degrees. The partner passes the medicine ball to the exerciser and backwards movement is prevented by flexing the abdominals. The ball is immediately passed back to the partner and this is repeated for a selected number of repetitions. The ultimate goal of plyometrics is to decrease the time of the amortization phase and perform the exercises with high intensity and quickness. Please feel free to leave any comments you have or questions. Any and all feedback is greatly appreciated.
www.upwardmotionpt.com
Tuesday, August 31, 2010
Training for a Road Race
The Duke City Marathon is coming up on October 17th. That's only six and a half weeks away! Now is the time to design a simple running program that can take you from where you are now to your goal time or distance. The Duke City Marathon offers: a marathon, a marathon relay, a half marathon run, a half marathon walk, a 5k run, a 5k walk, and a one mile walk for cancer called the Miracle Mile. There are races or walks for all ages and levels to participate in.
We are going to focus our attention on creating a 6 week training program for a 5k race. During the beginning of the training we start off easy, taking the time to ease our body into the work we're ultimately preparing it for. In this model we are going to be training one day and resting the next day throughout the program in order to provide our muscles with adequate time to recover.
During week one we concentrate on walking and completing the distance of the goal race. This is both a mental and physical base for our training. After the distance is achieved by walking we should start to incorporate more running into the program by doing run/walk intervals for about a minute each. We slowly increase the running time and decrease the walking time until 5 minutes of jogging can be performed by the second week.
Once were jogging consistently, the time that we can run without stopping should increase about 5 minutes each week until 30 minutes of continuous jogging can be performed. Intervals can be changed from walk/jog to jog/run and this will help improve your time in the race. During week 5 it is the time to try to push yourself and explore the depths of your mental endurance as this is the last week to push your body and increase muscle and cardiorespiratory endurance.
When you've made it to week 6 the race is just around the corner and its time to focus on getting your body into optimal race condition. Go on 20 to 30 minute jogs to keep your endurance up. When race day comes fuel your body with carbohydrates and healthy fats and drink plenty of water. Good luck with your programs and let the professionals at Upward Motion Personal Training know if you need any assistance.
www.upwardmotionpt.com
We are going to focus our attention on creating a 6 week training program for a 5k race. During the beginning of the training we start off easy, taking the time to ease our body into the work we're ultimately preparing it for. In this model we are going to be training one day and resting the next day throughout the program in order to provide our muscles with adequate time to recover.
During week one we concentrate on walking and completing the distance of the goal race. This is both a mental and physical base for our training. After the distance is achieved by walking we should start to incorporate more running into the program by doing run/walk intervals for about a minute each. We slowly increase the running time and decrease the walking time until 5 minutes of jogging can be performed by the second week.
Once were jogging consistently, the time that we can run without stopping should increase about 5 minutes each week until 30 minutes of continuous jogging can be performed. Intervals can be changed from walk/jog to jog/run and this will help improve your time in the race. During week 5 it is the time to try to push yourself and explore the depths of your mental endurance as this is the last week to push your body and increase muscle and cardiorespiratory endurance.
When you've made it to week 6 the race is just around the corner and its time to focus on getting your body into optimal race condition. Go on 20 to 30 minute jogs to keep your endurance up. When race day comes fuel your body with carbohydrates and healthy fats and drink plenty of water. Good luck with your programs and let the professionals at Upward Motion Personal Training know if you need any assistance.
www.upwardmotionpt.com
Friday, July 30, 2010
The Core is More Than Just Your Abs
There are several misconceptions when it comes to talking about our core. One of the most common involves the idea, "If I do enough abdominal exercises the fat will melt off of my tummy." This is not the case however. Body fat is lost on a total body level as the result of the body burning energy. You cannot target a certain "zone" of your body and expect the fat to be burned off like a concentrated flame on a stick of butter. Fat is a form of energy the body uses primarily when aerobic exercise if performed. When fat is used as energy it is burned off the body and reveals the muscles underneath more prominently than if excess fat were present. Although excess fat may still be present in your current situation don't be discouraged. Core strength can and should still be developed even if there excess fat.
Another misconception is that the "core" is consisted of the oblique and abdominal muscles alone. The core is consisted of the muscles that stabilize the pelvis spine and shoulders. In order for a strong core to be built these many dozens of muscles must work together and be strengthened without neglect. Some that may be neglected are the hip flexors located on the above the quads. These muscles help move the leg forward in walking and they are very important in athletes who sprint because the faster these muscles move the leg, the faster you will go.
The abs and lower back muscles work together to perform various twisting motions and stabilization of the torso. There are a lot of abdominal exercises out there that concentrate on symmetrical movement (like crunches) while performing the exercises, but if you think about daily activities there are hardly any that are done that way. Most are done asymmetrically or off balance. Twisting or rotating exercises should be done to improve low back function and reduce the risk of acute injury. Strength of the core as a whole is essential for low back injury prevention and for many of the situations we're placed in daily.
upwardmotionpt.com
Another misconception is that the "core" is consisted of the oblique and abdominal muscles alone. The core is consisted of the muscles that stabilize the pelvis spine and shoulders. In order for a strong core to be built these many dozens of muscles must work together and be strengthened without neglect. Some that may be neglected are the hip flexors located on the above the quads. These muscles help move the leg forward in walking and they are very important in athletes who sprint because the faster these muscles move the leg, the faster you will go.
The abs and lower back muscles work together to perform various twisting motions and stabilization of the torso. There are a lot of abdominal exercises out there that concentrate on symmetrical movement (like crunches) while performing the exercises, but if you think about daily activities there are hardly any that are done that way. Most are done asymmetrically or off balance. Twisting or rotating exercises should be done to improve low back function and reduce the risk of acute injury. Strength of the core as a whole is essential for low back injury prevention and for many of the situations we're placed in daily.
upwardmotionpt.com
Tuesday, July 20, 2010
Body Weight Exercises for Resistance Training
There are many benefits to body weight exercises and training. One of the biggest reasons many people choose this kind of exercise is because it requires no machines or extra weights. Most people can lift their own body in one way or another in exercises like the push up, crunch, squat or pull up.
The degree of difficulty comes from the angle at which you perform the exercise. The push up for example can be performed on the knees for easier difficulty or for more resistance the feet could be placed on a weight bench causing the angle of difficulty to increase. The changing angle causes more weight to be concentrated downward on your arms because of gravity. The concept of adding more resistance can be applied to squats by simply doing one legged squats with the aid of a bench.
Different exercises can be combined and performed in intervals with short periods of rest between each exercise, or sets of exercises. This type of training is called circuit training and helps improve cardiovascular fitness along with muscular endurance. Circuits could be as small as four exercises or as much as 15 depending on how much work you're willing to do.
Although body weight exercises are simple and cost little to no money, adding weight training to your general exercise is recommended for developing a higher level of strength. keeping this in mind, all kinds of different types of exercises should be performed to promote total body health.
upwardmotionpt.com
The degree of difficulty comes from the angle at which you perform the exercise. The push up for example can be performed on the knees for easier difficulty or for more resistance the feet could be placed on a weight bench causing the angle of difficulty to increase. The changing angle causes more weight to be concentrated downward on your arms because of gravity. The concept of adding more resistance can be applied to squats by simply doing one legged squats with the aid of a bench.
Different exercises can be combined and performed in intervals with short periods of rest between each exercise, or sets of exercises. This type of training is called circuit training and helps improve cardiovascular fitness along with muscular endurance. Circuits could be as small as four exercises or as much as 15 depending on how much work you're willing to do.
Although body weight exercises are simple and cost little to no money, adding weight training to your general exercise is recommended for developing a higher level of strength. keeping this in mind, all kinds of different types of exercises should be performed to promote total body health.
upwardmotionpt.com
Tuesday, July 6, 2010
Barefoot Running Part 2
Barefoot training also increases sensory awareness of the feet. Meaning your body can more easily percieve the impact of your feet when they make contact with the ground. Ultimately this leads to better stability and balance. Various sports that are performed without shoes (i.e. beach volleyball, martial arts, diving, surfing type sports, etc.) are shown to have a much lower risk of lower leg injuries due to the strength gained in training by these athletes in training.
Robbins, Waked, and McClaron (1995) observed in a study that sensitivity of the underside of the foot and foot position awareness play a huge roll in falls that involve the elderly. Shoes with a more than sufficient amount of padding reduce the overall sensitivity of the feet, thus causing imbalance and falls. It is recommended that elderly people wear thin hard-soled shoes while participating in physical activity.
As in all training programs, begin at a light to moderate intensity and work your way up to more vigorous exercise. It is recommended that the majority of barefoot training be done on soft surfaces such as grass or a treadmill to prevent the bottoms of your feet from developing superficial injuries. Beginning long distance or very rapid barefoot training without building up enough strength in your lower legs and feet can result in blisters or skeletal and joint injury and be detrimental to training. Instead start off doing common activities like housework, walking barefoot to the mailbox or just being outside at a park with your shoes off.
Robbins, Waked, and McClaron (1995) observed in a study that sensitivity of the underside of the foot and foot position awareness play a huge roll in falls that involve the elderly. Shoes with a more than sufficient amount of padding reduce the overall sensitivity of the feet, thus causing imbalance and falls. It is recommended that elderly people wear thin hard-soled shoes while participating in physical activity.
As in all training programs, begin at a light to moderate intensity and work your way up to more vigorous exercise. It is recommended that the majority of barefoot training be done on soft surfaces such as grass or a treadmill to prevent the bottoms of your feet from developing superficial injuries. Beginning long distance or very rapid barefoot training without building up enough strength in your lower legs and feet can result in blisters or skeletal and joint injury and be detrimental to training. Instead start off doing common activities like housework, walking barefoot to the mailbox or just being outside at a park with your shoes off.
Thursday, June 24, 2010
Barefoot Running
Barefoot Running
Various books have been written about the super human running of the Tarahumara Indians of copper Canyon in Mexico. These people train and compete at distances of 50 miles or more at a time. "What's their secret?" you might ask. Simply running barefoot.
There are benefits to people of all ages to incorporate a barefoot training regimen into their training programs. Barefoot training is known to increase musculoskeletal power and strength in the foot, ankle and lower leg. Less energy is used when running barefoot than when running in running shoes, so you can run farther without feeling as tired. It also allows the exerciser to do more work using less energy by transferring energy from the mid sole of the foot to the toes. There is less strain on the exerciser's joints and energy stores. On the other hand running in running shoes transfers energy from the heel, to the mid sole and lastly to the toes. Running barefoot causes a more fluid looking and feeling stride.
Along with strength and power, barefoot running also helps with stablity and balance two aspects that we will discuss further in next weeks e mail
Upward Motion Personal Training
http://www.upwardmotionpt.com/
Various books have been written about the super human running of the Tarahumara Indians of copper Canyon in Mexico. These people train and compete at distances of 50 miles or more at a time. "What's their secret?" you might ask. Simply running barefoot.
There are benefits to people of all ages to incorporate a barefoot training regimen into their training programs. Barefoot training is known to increase musculoskeletal power and strength in the foot, ankle and lower leg. Less energy is used when running barefoot than when running in running shoes, so you can run farther without feeling as tired. It also allows the exerciser to do more work using less energy by transferring energy from the mid sole of the foot to the toes. There is less strain on the exerciser's joints and energy stores. On the other hand running in running shoes transfers energy from the heel, to the mid sole and lastly to the toes. Running barefoot causes a more fluid looking and feeling stride.
Along with strength and power, barefoot running also helps with stablity and balance two aspects that we will discuss further in next weeks e mail
Upward Motion Personal Training
http://www.upwardmotionpt.com/
Thursday, May 13, 2010
Fat American Pose A Threat to National Security
Increasing rates of obesity among young Americans could undermine the future of the US military, with potential recruits increasingly too fat to serve. "Obesity rates threaten the overall health of America and the future strength of our military," generals John Shalikashvili and Hugh Shelton, both former chairs of the US Joint Chiefs of Staff, wrote in a commentary.
Obesity disqualified more potential recruits for military service than any other medical factor, so the two generals urged Congress to adopt legislation that would ensure better nutrition in schools, offering children more vegetables, fruits and whole grains while cutting back on foods with high sugar, sodium and fat content.
"We consider this problem so serious from a national security perspective that we have joined more than 130 other retired generals, admirals and senior military in a non-profit group called "Mission: Readiness."
The US military faces a problem with troops already serving who are overweight, with some soldiers losing out on promotions because of their failure to meet fitness standards. The two retired generals endorsed a plan by President Barack Obama's administration to increase funding by one billion dollars a year over ten years for child nutrition programs. Investing in nutrition made sense as the country was already spending 75 billion dollars a year on medical costs associated with obesity, they said. .
"We must act, as we did after World War II, to ensure that our children can one day defend our country, if need be.
Obesity disqualified more potential recruits for military service than any other medical factor, so the two generals urged Congress to adopt legislation that would ensure better nutrition in schools, offering children more vegetables, fruits and whole grains while cutting back on foods with high sugar, sodium and fat content.
"We consider this problem so serious from a national security perspective that we have joined more than 130 other retired generals, admirals and senior military in a non-profit group called "Mission: Readiness."
The US military faces a problem with troops already serving who are overweight, with some soldiers losing out on promotions because of their failure to meet fitness standards. The two retired generals endorsed a plan by President Barack Obama's administration to increase funding by one billion dollars a year over ten years for child nutrition programs. Investing in nutrition made sense as the country was already spending 75 billion dollars a year on medical costs associated with obesity, they said. .
"We must act, as we did after World War II, to ensure that our children can one day defend our country, if need be.
Monday, May 10, 2010
Recipes for Diabetes
In 2007, 23.6 million children and adults were diagnosed with diabetes. That's 7.8% of the U.S. population. People with diabetes are at risk for high blood pressure, heart disease and many other health complications. We did some research and found some of the tastiest foods that are heart healthy and great for the whole family.
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
www.mapmyrun.com
Tired of wearing those bulky pedometers or driving up and down your running path to figure out the distance you ran? Well, there's a website for that! It's called mapmyrun.com. The website has tons of applications to use, but the main one of course, mapping your run. Click on Map New Run from the homepage and it allows you to pin point on a map where you started your run, walk, or jog, and see how far it was to the end. The website also has a database of all of the upcoming racing events and the information on how to join them! Want more? The Premium membership gives free training plans, discounts on events and gear, and much more! Check it out to get started running today!
Tuesday, April 27, 2010
Spring Into Shape this Summer
This May we will be launching our next X Team Training Class Challenge.
This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.
We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.
Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.
The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts
please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.
http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10
This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.
We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.
Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.
The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts
please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.
http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10
Healthy Fun Foods for Kids Part Two
Last week we featured some healthy recipes that were sure to please your kiddos. Here's part two of the article!
4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)
Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!
Enjoy!!
http://www.upwardmotionpt.com
4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)
Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!
Enjoy!!
http://www.upwardmotionpt.com
Thursday, April 22, 2010
Healthy Fun Foods for Kids
We feature a lot of recipes in this e-mail for all the
adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!
1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.
2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice
Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!
3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!
Be sure to watch for the second part of this article next week!
http://www.upwardmotionpt.com
adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!
1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.
2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice
Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!
3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!
Be sure to watch for the second part of this article next week!
http://www.upwardmotionpt.com
Tuesday, April 13, 2010
Over Coming Excuses
Overcoming Excuses
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Monday, April 5, 2010
Healthy Snacking!
If you're trying to follow a diet, strict or otherwise, the usual suggestion is 5 small meals a day. The first few weeks went great, but now you're getting bored and running out of ideas, so we gathered up 10 of our favorite concoctions just for you!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
Monday, March 29, 2010
We were on the News!!!
Can you believe it!! WE are on at 5 on KOAT
This evening you can check out my interview with KOAT TV. They interviewed me at the studio in regards to the Bernallio County Economic Development (BCED) Text Messaging Service.
Currently, BCED is taking strides to stay in constant communication with small businesses, and one way they are doing this is by text.
So, where do i fit in?
They asked me to give a brief testemonial about the service and how it is important to small businesses.
Click here to view the interview County Uses Texting to Help Businesses - Project Economy News Story - KOAT Albuquerque
http://www.upwardmotionpt.com
Luis Alvidrez
Upward Motion Personal Training
This evening you can check out my interview with KOAT TV. They interviewed me at the studio in regards to the Bernallio County Economic Development (BCED) Text Messaging Service.
Currently, BCED is taking strides to stay in constant communication with small businesses, and one way they are doing this is by text.
So, where do i fit in?
They asked me to give a brief testemonial about the service and how it is important to small businesses.
Click here to view the interview County Uses Texting to Help Businesses - Project Economy News Story - KOAT Albuquerque
http://www.upwardmotionpt.com
Luis Alvidrez
Upward Motion Personal Training
St. Patty's Day Recipe
With St. Patty's Day right around the corner, it's easy to forget our healthy foods for that decadent, rich in fat Irish food. So what to do? Follow this hearty and healthy twist on an old tradition.
Ingredients:
2 tablespoons butter, divided
2 1/2 cups diced peeled baking potato (about 14 ounces)
1 cup diced onion (about 4 ounces)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 cups fat-free, less-sodium chicken broth
2 cups water
3 tablespoons water
8 cups thinly sliced savoy cabbage (about 1 pound)
1 tablespoon chopped fresh thyme leaves
Directions:
Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 130 (28% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.3g); IRON 0.9mg; CHOLESTEROL 10mg; CALCIUM 48mg; CARBOHYDRATE 21g; SODIUM 442mg; PROTEIN 4.2g; FIBER 4.5g
Visit www.upwardmotionpt.com for your FREE personal training session!
Ingredients:
2 tablespoons butter, divided
2 1/2 cups diced peeled baking potato (about 14 ounces)
1 cup diced onion (about 4 ounces)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 cups fat-free, less-sodium chicken broth
2 cups water
3 tablespoons water
8 cups thinly sliced savoy cabbage (about 1 pound)
1 tablespoon chopped fresh thyme leaves
Directions:
Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 130 (28% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.3g); IRON 0.9mg; CHOLESTEROL 10mg; CALCIUM 48mg; CARBOHYDRATE 21g; SODIUM 442mg; PROTEIN 4.2g; FIBER 4.5g
Visit www.upwardmotionpt.com for your FREE personal training session!
Should Humans Run?
Running is no doubt a popular activity. More and more people are participating in marathons and sports such as cross-country in school. But with the increasing amount of runners comes the increasing about of injuries from running. So is this activity really meant for us? Eric Beard, fitness trainer and master fitness instructor, blames seated desk work and corresponding alignment issues for the prevalence of running-and fitness-related injuries. Beard suggests getting thorough structural assessment to identify imbalances and joint restrictions before picking up running. "Increase mileage very slowly, and never increase volume and intensity at the same time," Beard also suggests. Final verdict, go run! Just make sure you're in proper shape so you don't go down a notch in your fitness level instead.
Another article published in the New York Times (October 27, 2009) asked the same question and concluded that we are. The article cited a report published in a 2007 issue of Sports Medicine (2007; 37 {4-5}, 288-90) as evidence for its claim. The authors also reported that highly efficient humans could even outlast most mammals.
There you have it, humans are meant to run and it is encouraged, only if the body is in proper alignment and if taken in strides. Get it, Strides and running. Funny huh.
Visit www.upwardmotionpt.com for your FREE personal training session!
Another article published in the New York Times (October 27, 2009) asked the same question and concluded that we are. The article cited a report published in a 2007 issue of Sports Medicine (2007; 37 {4-5}, 288-90) as evidence for its claim. The authors also reported that highly efficient humans could even outlast most mammals.
There you have it, humans are meant to run and it is encouraged, only if the body is in proper alignment and if taken in strides. Get it, Strides and running. Funny huh.
Visit www.upwardmotionpt.com for your FREE personal training session!
Valentine's Day Lovin!
The Benefits of Valentine's Day
Have the house to yourself this Valentine's Day? Joy Davidson, PhD, a New York psychologist and sex therapist says, "Of course, sex is everywhere in the media, but the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
So what are they benefits of good loving in a relationship? Here's just a few!
1. Sex Relieves Stress
Lowering blood pressure and overall stress reduction were major outcomes of a study done on 24 women and 22 men who kept track of their sexual activity. The study showed that those who had intercourse responded better to stressful situations than those who were abstinent.
2. Sex Boosts Immunity
Having sex once or twice weekly increases the levels of an antibody called immunoglobulin A which can protect you from getting colds and other infections.
3. Sex Burns Calories
30 minutes of sex burns 85 calories or more. The math? 42 half-hour sessions will burn 3,570 calories. In other words? You'll burn at least a pound of fat! "Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well," she says.
4. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
5. Sex Reduces Prostate Cancer Risk
Frequent ejaculations may reduce the risk of prostate cancer later in life. Men who had or have 5 or more ejaculations weekly in their 20's reduced their risk of getting prostate cancer by a third! Older men who ejaculate 21 or more times a month are reducing their risk of prostate cancer as well.
6. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life. To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
7. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research. Getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Enough reasons to cuddle up with your love on Valentine's Day? We sure hope so! Maybe even enough reasons to cuddle up more than just on Valentine's Day!
Visit www.upwardmotionpt.com for your FREE personal training session!
Have the house to yourself this Valentine's Day? Joy Davidson, PhD, a New York psychologist and sex therapist says, "Of course, sex is everywhere in the media, but the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
So what are they benefits of good loving in a relationship? Here's just a few!
1. Sex Relieves Stress
Lowering blood pressure and overall stress reduction were major outcomes of a study done on 24 women and 22 men who kept track of their sexual activity. The study showed that those who had intercourse responded better to stressful situations than those who were abstinent.
2. Sex Boosts Immunity
Having sex once or twice weekly increases the levels of an antibody called immunoglobulin A which can protect you from getting colds and other infections.
3. Sex Burns Calories
30 minutes of sex burns 85 calories or more. The math? 42 half-hour sessions will burn 3,570 calories. In other words? You'll burn at least a pound of fat! "Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well," she says.
4. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
5. Sex Reduces Prostate Cancer Risk
Frequent ejaculations may reduce the risk of prostate cancer later in life. Men who had or have 5 or more ejaculations weekly in their 20's reduced their risk of getting prostate cancer by a third! Older men who ejaculate 21 or more times a month are reducing their risk of prostate cancer as well.
6. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life. To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
7. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research. Getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Enough reasons to cuddle up with your love on Valentine's Day? We sure hope so! Maybe even enough reasons to cuddle up more than just on Valentine's Day!
Visit www.upwardmotionpt.com for your FREE personal training session!
Monday, February 1, 2010
Alvidrez Granola Balls
Alvidrez Granola Balls
At the Anniversary party we made these delicious granola bars. We originally got the idea from Marie Alvidrez, but we put a little UMPT twist on it! They turned out wonderfully!
Makes about 24 small balls.
Ingredients:
2 Cups Quick Cooking Oats
1 1/2 Cups Almond Butter/Peanut Butter
1 Cup Organic Agave Nectar
1 1/2 Cup Raisins
1 1/2 Cup Thinly Sliced Almonds
1/2 Cup Water (Or more depending on the oats you use)
Vanilla to Taste
Optional: Natural Cocoa Powder to Sprinkle on Top
4 Scoops Protein Powder
Directions: Put the oats, almond butter, agave, raisins, almonds, vanilla, protein powder and water in a large mixing bowl. You may want to add more of one ingredient or less of another! Mix until evenly moist. Cover a cookie sheet with wax paper. Make small balls and place them on the wax paper. Place in the refrigerator for about 1 hour or until solid. Sprinkle with cocoa powder and enjoy! Refrigerate leftovers for a healthy snack anytime.
Add dry fruit such as apricots or different kinds of nuts! Any other ideas? E-mail them to us and let us know how you like this recipe!
At the Anniversary party we made these delicious granola bars. We originally got the idea from Marie Alvidrez, but we put a little UMPT twist on it! They turned out wonderfully!
Makes about 24 small balls.
Ingredients:
2 Cups Quick Cooking Oats
1 1/2 Cups Almond Butter/Peanut Butter
1 Cup Organic Agave Nectar
1 1/2 Cup Raisins
1 1/2 Cup Thinly Sliced Almonds
1/2 Cup Water (Or more depending on the oats you use)
Vanilla to Taste
Optional: Natural Cocoa Powder to Sprinkle on Top
4 Scoops Protein Powder
Directions: Put the oats, almond butter, agave, raisins, almonds, vanilla, protein powder and water in a large mixing bowl. You may want to add more of one ingredient or less of another! Mix until evenly moist. Cover a cookie sheet with wax paper. Make small balls and place them on the wax paper. Place in the refrigerator for about 1 hour or until solid. Sprinkle with cocoa powder and enjoy! Refrigerate leftovers for a healthy snack anytime.
Add dry fruit such as apricots or different kinds of nuts! Any other ideas? E-mail them to us and let us know how you like this recipe!
Thursday, January 28, 2010
Upward Motion Personal Training One Year Anniversary Party!
Join us on Saturday, January 30th between 10am and 2pm for complimentary Health and Fitness assessments by acupuncturists and our personal trainers. Enjoy delicious food and chances to win passes to try out one of our exclusive health and fitness programs or a personal training with one of our personal trainers on us! Don't miss out on our first birthday party we're throwing for you and your guests!
What: Anniversary Party of course!
When: January 30th 2010, 10am to 2pm
Where: Upward Motion Personal Training Studio
For directions click here!
Who: You and you and you and you and....
Join us on Saturday, January 30th between 10am and 2pm for complimentary Health and Fitness assessments by acupuncturists and our personal trainers. Enjoy delicious food and chances to win passes to try out one of our exclusive health and fitness programs or a personal training with one of our personal trainers on us! Don't miss out on our first birthday party we're throwing for you and your guests!
What: Anniversary Party of course!
When: January 30th 2010, 10am to 2pm
Where: Upward Motion Personal Training Studio
For directions click here!
Who: You and you and you and you and....
Healthy, Quick, Delicious Recipes to Try
White Bean and Artichoke Dip
(When I found this recipe it immediately reminded me of the yummy pecan or almond crackers one of the trainers, Jami, enjoys daily!)
Ingredients:
1 peeled garlic clove
1 teaspoon dried rosemary
3 tablespoons fresh lemon juice
2- 15.5 oz cans white beans, drained and rinsed
1- 14 oz can artichoke hearts, drained (try to get one packed in water, if not, rinse)
Directions:
Blend garlic and rosemary until finely chopped. Add lemon juice and blend. Add beans and artichoke hearts, blend until smooth. Be sure to stop and scrape down the sides every once in awhile. Serve with pecan or almond crackers, pita bread, celery sticks or carrots!
Nutritional Facts:
2 1/2- 1 Cup Servings
27 Calories
1 Gram Fat
Honeydew-Kiwifruit Smoothie
Ingredients:
2 cups cubed honeydew
1 small Granny Smith apple peeled, cored, and cubed
1 kiwifruit peeled and cubed
1 tablespoon lemon juice
1 cup ice cubes
Optional: 2 to 3 tablespoons sugar
Directions:
In blender, combine honeydew, apple, kiwifruit, lemon juice, and sugar. Blend until smooth.
Add ice cubes. Blend until mixture is slushy.
Enjoy!
Nutritional Facts:
3 Servings
110 Calories
0 Grams Total Fat
Add some of your favorite protein powder and let us know what you think at the Anniversary Party! Have any delicious, healthy and quick recipes? Bring those to the Anniversary Party too!
White Bean and Artichoke Dip
(When I found this recipe it immediately reminded me of the yummy pecan or almond crackers one of the trainers, Jami, enjoys daily!)
Ingredients:
1 peeled garlic clove
1 teaspoon dried rosemary
3 tablespoons fresh lemon juice
2- 15.5 oz cans white beans, drained and rinsed
1- 14 oz can artichoke hearts, drained (try to get one packed in water, if not, rinse)
Directions:
Blend garlic and rosemary until finely chopped. Add lemon juice and blend. Add beans and artichoke hearts, blend until smooth. Be sure to stop and scrape down the sides every once in awhile. Serve with pecan or almond crackers, pita bread, celery sticks or carrots!
Nutritional Facts:
2 1/2- 1 Cup Servings
27 Calories
1 Gram Fat
Honeydew-Kiwifruit Smoothie
Ingredients:
2 cups cubed honeydew
1 small Granny Smith apple peeled, cored, and cubed
1 kiwifruit peeled and cubed
1 tablespoon lemon juice
1 cup ice cubes
Optional: 2 to 3 tablespoons sugar
Directions:
In blender, combine honeydew, apple, kiwifruit, lemon juice, and sugar. Blend until smooth.
Add ice cubes. Blend until mixture is slushy.
Enjoy!
Nutritional Facts:
3 Servings
110 Calories
0 Grams Total Fat
Add some of your favorite protein powder and let us know what you think at the Anniversary Party! Have any delicious, healthy and quick recipes? Bring those to the Anniversary Party too!
X Team Training Inspired by P90X
This past November we had the Exclusive Launch of our X Team Training Camp, inspired by P90X. The results from this camp were remarkable. Within the first month there was an average fat loss of 3-5 inches!!!
Jessica Shoemaker had this to say about the camp, "I have learned a lot! The knowledge I've gained about exercise and nutrition (especially incorporating protein) has been vital to my continued progress. I have gained muscle, lost fat, and have a better understanding of what I need to do. In addition, I have enjoyed the fact that I'm going through a process with other people. The encouragement I get from the trainers and my classmates keeps me motivated."
This 12 week program has seen some remarkable results and we want the success to continue with you. February 1st we will be taking new participants for the February 2010 camp. Camp times are 5pm or 7pm Monday, Tuesday, Thursday and Friday.
To be apart of our next 12 week life changing transformational camp, sign up for a complimentary consultation or go to www.upwardmotionpt.com for an Online Fitness Evaluation.
This past November we had the Exclusive Launch of our X Team Training Camp, inspired by P90X. The results from this camp were remarkable. Within the first month there was an average fat loss of 3-5 inches!!!
Jessica Shoemaker had this to say about the camp, "I have learned a lot! The knowledge I've gained about exercise and nutrition (especially incorporating protein) has been vital to my continued progress. I have gained muscle, lost fat, and have a better understanding of what I need to do. In addition, I have enjoyed the fact that I'm going through a process with other people. The encouragement I get from the trainers and my classmates keeps me motivated."
This 12 week program has seen some remarkable results and we want the success to continue with you. February 1st we will be taking new participants for the February 2010 camp. Camp times are 5pm or 7pm Monday, Tuesday, Thursday and Friday.
To be apart of our next 12 week life changing transformational camp, sign up for a complimentary consultation or go to www.upwardmotionpt.com for an Online Fitness Evaluation.
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