February is coming quick!

January 31st, 2011   Welcome to the Upward Motion Weekly Email!   Well hello there! Can you believe we are in February?? January has sailed on by! We have been pretty crazy here at Upward Motion! We had our Re Grandopening two fridays ago, it was a lot of fun! We got some pictures of the ribbon cutting and a lot of goofy one's! I hope everyone has a great week and weekend! Keep in touch, we love to hear from you all! Here are the pictures:  Photos from Ribbon Cutting Ceremony   There are some things coming up in the next couple of months   for you to look out for: The First Annual Nob Hill Fitness Challenge Scroll down for more information!!   Last but not least, we have our February "Valentine's Promotion" starting February 1st!     Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!! Hope you all have a great week!           P.S:    1st annual Nob Hill Fitness Challenge What: 8 week challenge   When: February 7th through April 4th (Registration is due by February 7th!) We will be having assessments as well as a meet and greet for all participants the week of February 7th!   Price: To participate in the challenge, each  person will pay $100. This will go to all of the educational material you will be given,  the weekly challenges that we will hold once per week. A sum of the money that the winner will win will go towards a charity of their choice!   Who can join: Anyone! You don't necessarily have to have worked out at Upward Motion before! The more people, the better, so get your family and friends motivated and let's get this life changing challenge going!   More Information on the Fitness Challenge     Please join Valerie Compton, owner of BODYLANGUAGE, a personalized  fitness studio located in Nob Hill, for an informal presentation of  IDEAL PROTEIN Weight Loss System.   The discussion will cover the problems of weight in relation to health and you will learn valuable nutritional information to ensure you keep the pounds  off and enjoy the renewed skin, body shape, health and energy level you deserve!   February 5th, 2011 9:00am Dr. Heflin's Office 8000 Carmel NE (1 block north of Paseo del Norte & 1 block east of Wyoming) 505.319.2655  BODYLANGUAGEABQ   Please call or email to reserve your space now!   Quick Ab Blaster: A                                             B A Sit on tailbone with legs extended 45 degrees off ground and reach for toes, chest lifted. B Lower torso and legs to within a foot of the ground, crossing arms to the left as your legs turn to the right. Cross arms to the right and turn legs to the left as you rise up to the starting position. Repeat; switch the side you start on (arms cross to right first) after 30 seconds.   FIT QUIZ OF THE WEEK! In an adult male, how much of his body is made up of water? A. 25% B. 60% C. 75% D. 85%   Send what you think is the correct answer to us at info@upwardmotionpt.com! You could win the monthly Prize if your answer is picked!!! The answer to last weeks quiz:  The amount of sodium per day should be LESS THAN 2400 mg   Congratulations to:   Christine and Penny!  Trigger Point Foam Rolling Classes: The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better!   When: February 5th @ 11 AM March 5th @ 11 AM April 2nd @ 11 AM   If you're interested make an appointment with us! Space is limited! upwardmotionpt.com or call us at 268.1231!     Valentine's Promotion for February!     Group Class Membership: $75 per person instead of $99 per month!   Partner Training: All packages are 21.4% of regular price   So give your sweetheart the gift of wellness from Upward Motion Personal Training and keep their  (heart) healthy and happy.   268.1231 Upward Motion Personal Training 505-268-1231

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A little to think about...

Consider how much discipline it takes to workout three to five days a week.  Think about how hard it is to keep stretching beyond our comfort zones and how challenging it is to exercise at high intensities.  Consider the self-resolve required to eat healthy foods and drink lots of water every day when temptations surround us everywhere we go. But if you have the courage to respect your body – the temple that houses your mind and spirit – personal mastery will not be far away.  It says a lot about who you are as a person when you invest the time to take care of yourself.  It says you respect and love yourself enough to do the things necessary for you to be at your personal best.  Each time you get into the gym for a workout on a day when you just don’t feel like exercising, you grow a little stronger as a human being.  Each time you go for a run or walk on a cold winter’s day when you just feel like staying under the warm, cozy covers, you strengthen your character.  When you endure a tough workout, it enables you to persevere through any other challenge in your life.  Working on improving your physical conditioning will not only enrich your life and make you a better person, you’ll also become a better parent, a better spouse, a better and more productive worker, and a better friend.

Cardiovascular Prescription:

The Surgeon General’s Report released in 1996 suggests that 30 minutes of light activity every day (equivalent to household chores, walking, gardening, cycling) will be sufficient to improve someone's health.  This is a non-structured way of attempting to improve your health.  All you have to do is commit to being more active in your life.  Just try to get in 30 minutes of activity every day.

If your goals are more aggressive and you really desire to improve your overall fitness, your prescription will require a higher level of volume and intensity.  Here are some guidelines:

The American College of Sports Medicine (ACSM) recommends 3-5 days/week of 20-60 minutes of cardiovascular activity to maximize fitness.  They recommend 5-7 days/week to maximize fat loss.  We are also big fans of doing something active everyday.  That way you don’t have to ask yourself if you should exercise today.  It is assumed that you will do something active everyday – it becomes part of your everyday lifestyle.  Instead of asking ‘if’, you’ll ask ‘what’.  We’re not suggesting that you workout hard everyday, but just do something active --even if it’s going for a short, easy walk on your lunch or after dinner.

If your goal is fat loss, it is suggested that each aerobic session should expend at least 300 calories minimum (of course, anything is better than nothing).  Your own personal heart rate monitor will help you measure calories burned during each workout, but to give you an idea, 300 calories would be equivalent to approximately 32 minutes of stepping or a high intensity fitness class, three miles of running, or 4-5 miles of walking.

Upward Motion Tip-Keep a Food and Activity Log!

Studies have shown that just the act of writing your exercise and food intake down significantly improves your habits.  Also, a journal will point out bad habits or patterns that you have developed.  Just noticing these slips is the first step to improving your lifestyle.  Most of our clients have had a lot of success with recording their diet and activity on a daily basis and turning in their forms to their trainer to review.

Fourth Law – The law of self-efficacy.

 If you are already questioning whether or not you can actually make the required changes, you are going to have a difficult time with your program.  You must believe you can do it!  Think of self-esteem as a bank.  Each time you keep a promise to yourself, the store of self-esteem gets bigger, making it easier to keep the next promise to yourself.  It's all about "Results Momentum" - achieving one result gives you the confidence to achieve the next goal.  Each time a promise is broken, however, your self-esteem goes down, making it easier to break the next promise.  Reinforce this belief in yourself by surrounding yourself with others who are doing or have accomplished what you're attempting.  After all, if they can do it, so can you!  We’ve got plenty of success stories at Upward Motion Personal Training to inspire you to Reach for your Best!

Re-Grand Opening Party!!

Download now or preview on posterous

Invitation[1].pdf (694 KB)

Foundational Resistance Training Principles:

 · Quality and execution of movement is critical.  It makes no sense to perform 20     sloppy reps.  It is far better to perform 8 reps with perfect form and then take a break.  Proper execution of each rep is the most critical factor in weight training. Reps performed with poor technique will cause slower progress and may put you at risk for injury.

· Take it slow.  Proper resistance training is not a fast sport. In fact Wayne Westcott, a leading Strength and Conditioning researcher, has determined that one repetition should take approximately 5-6 seconds; that is 2 seconds to lift the weight and 4 seconds to slowly lower the weight in a controlled fashion.  Most people lift much too quickly using momentum instead of muscle.  A proper set of 8-12 repetitions should take approximately 1 minute to complete.  As you advance in your program, your trainer may incorporate speed and power training but it is typically done without heavy resistance and with tools that are more conducive to faster movements (medicine balls, body weight only training, exercise tubing etc).

Second Law – The law of effort.

 Anything worth achieving is worth working for.  Exercise and healthy eating takes discipline, will power,     character, persistence, and a commitment to delayed gratification. 

New Year! New You!

January 14th, 2010   Welcome to the Upward Motion Weekly Email! It is finally 2011! We made it :) There's a ton going on this month here at Upward Motion Personal Training that we would love you to be apart of! We are trying to fill up our group classes, so if you're interested in good all around fat blasting, strength building workout, look into our group classes and check out our website for the schedule and more information: Group Class Schedule More going on the next couple of months: Our Re-grand opening party We are celebrating the opening of our new group studio that is a couple doors down from the original studio! Please come and celebrate this great accomplishment with us on Friday, January 21 from 6pm-8pm. If you're interested in coming, please RSVP at this website: RSVP to Re Grand Opening   Trigger Point Foam Rolling Classes: The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better! February 5th, 2010 at 11 AM  March 5th, 2010 at 11 AM  April 2nd, 2010 at 11 AM   Cost: For Members: $50 For Nonmembers: $60 Includes a trigger point foam roller or a trigger point ball! If you're interested make an appointment with us! Space is limited! www.Upwardmotionpt.com or call us at 268-1231 If you don't want to wait until January to see us, schedule a FREE initial consultation! AND The First Annual Nob Hill Fitness Challenge What: 8 week challenge When: February 7th through April 4th (Registration is due by February 7th!) We will be having assessments as well as a meet and greet for all participants the week of January 24th! Price: To participate in the challenge, each  person will pay $100. This will go to all of the educational material you will be given,  the weekly challenges that we will hold once per week.   Who can join: Anyone! You don't necessarily have to have worked out at Upward Motion before! The more people, the better, so get your family and friends motivated and let's get this life changing challenge going!   Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!!   Hope you all have a great week! P.S:    Faster Workouts, Faster Results   By Rachel Crocker     A low-carb diet can help you lose weight quickly, but one downfall is its ability to drain your body of metabolism-revving muscle. Luckily, new research reveals that there is something you can do to combat this side effect. A new study published in the European Journal of Applied Physiology found that high-intensity training reduces the muscle loss usually related to a calorie- and carb-reduced diet. Researchers found that four-minute intervals of intense exercise (10 in total, with several minutes of rest between) helped maintain lean muscle - allowing the study's subjects to hang on to more of their muscle than those who were only on a diet. Learn these key points before tackling your own high-intensity routine: 1.  Go at your own pace High-intensity to you may not be high-intensity to your neighbor. Listen to your body - are you barely able to get out a few words at a time due to heavy breathing? You are likely reaching your maximum exertion level. Start with small intervals: Going all-out for four minutes at a time is tough for even the strongest athlete. Start with 20-second intervals and work your way up from there. 2.  Don't overdo it The best part about high-intensity training is dramatically reducing your exercise time. But you need to allot yourself adequate rest periods. The participants in this study rested for up to three minutes after every four minutes of work. The good news: As you get stronger you will be able to recover quicker, shortening rest time between sets. 3.  Apply it to all your training Cardio workouts are the obvious place to apply this logic - try it the next time you hop on the treadmill, elliptical or stationary bike - but you can still exercise at a higher intensity as you strength train. How? Keep your rest periods between sets to a minimum - have some water, then move on - or complete your routine in a circuit format, doing one exercise immediately after the other, then resting before starting again from your first move. 4.  Mix it up Sure, high-intensity exercise is fast, efficient and fun, but don't rely on it alone in your workout regimen. Make sure you still take time for longer, less intense cardio sessions and other activities you enjoy, like your weekly hip-hop dance class or traditional straight-set weight routine.   Trigger Point Foam Rolling Class The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better! When: February 5th, 2010 at 11 AM March 5th, 2010 at 11 AM April 2nd, 2010 at 11 AM   Where: Upward Motion Personal Training Studio   Cost: For Members: $50 For Nonmembers: $60 Includes a trigger point foam roller or a trigger point ball!   If you're interested make an appointment with us! Space is limited! www.Upwardmotionpt.com or call us at 268-1231   If you don't want to wait until January to see us, schedule a FREE initial consultation! YouTube Exercise of the Week     Workouts that can help you improve your chest strength! Chest Workout   FIT QUIZ OF THE WEEK!  What limit of sodium should an average person have for day? A. 2200 B.2400 C.4500   Send what you think is the correct answer to us at info@upwardmotionpt.com! You could win the monthly Prize if your answer is picked!!! The answer to last weeks quiz:  The fruit with the least amount of sugar are cranberries! Congratulations to:  Miss Barb :) Nice work! What People are Saying about Upward Motion      "I have lost 15 lbs. And have more energy. Luis's program is perfect for me. It gives me strength and flexibility, but is not to strenuous for me. Luis keeps me motivated without pushing me. He keeps me looking forward to changes in my program to keep it fun and to keep my interest. My back has always been an issue for me. Luis has taught me several easy but effective exercises to keep my back pain away." Roseann Page   Our Featured Class of the week:   Piloxing! What is Piloxing?? Piloxing is a fusion between Pilates and Boxing. It's designed to tone your body as well as burn calories. Jami is the only trainer in Albuquerque that can teach this class, therefore we are the only studio that can teach it!! Come by and try it out! It's a butt kicking workout and the article down below will tell you more about it!!                  Upward Motion Personal Training 505-268-1231

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This email was sent by the author for the sole purpose of testing a draft message. If you believe you have received the message in error, please contact the author by replying to this message. Constant Contact takes reports of abuse very seriously. If you wish to report abuse, please forward this message to abuse@constantcontact.com.

Breaking Old Habits

 As humans, we are creatures of habit, and often do things not because we need to but rather because it is just the way we have always done them.

Some common examples are:

· Salting your food

· Eating during commercials

· Always purchasing food at the movies

· Eating while studying

· Always over-eating at parties

· Snacking while making dinner

· Eating poorly when you are with friends

· Always eating the same amount of food regardless of your hunger level

· Stopping for an ice-cream or treat on your way home from a weekend destination regardless of your hunger level

The movies just would not be the same without popcorn!  This is a habit and often, people will find themselves ordering popcorn even though they have just had dinner and are feeling quite full.  Another example would be the mid-way rest-stop when coming home from the cottage or a weekend ski-trip.  People will get into the habit of stopping for a Dairy Queen Blizzard or one of their other favorite treats regardless of their hunger level.  Students will often get into the habit of eating while studying for exams. 

The first step to getting control of these nutritional habits is to become aware of your patterns.  A daily exercise and nutrition logbook will allow you to track your behaviors and will make patterns and habits very obvious.  Once you discover what actually stimulates your less-than-healthy behavior, you have the choice of either changing the stimulus or situation or changing your response to the stimulus or situation. 

Here are the action steps you can take to overcoming habitual patterns.

Step one:  Recognize what stimulates the unhealthy action.  Become aware of the habit.  Monitor what you eat, when you eat, who you are with and how you felt.

Step two:  Change the stimulus

Give us a call at Upward Motion Personal Training if you have any questions!!

or visit our website upwardmotionpt.com

268.1231

It's crucial to stick with your health and fitness!! Don't give up!

Finding the motivation and inspiration to adhere to the changes in your life day-in, day-out, is challenging.  Many people have very good intentions and start an exercise or healthy nutrition program, but within a few months 70 percent of them have dropped out.  When people quit, it’s because they can’t find a reason to keep going.  Motivation boils down to being sick and tired of the situation you’re in now and associating pleasure with the situation you will be in once you achieve your goal.  If you can associate enough displeasure with your present scenario and enough excitement towards achieving your goals, you’ll pinpoint your personal motivation for exercise and healthy eating and find it much easier to stick with the program. 

I'm too out of shape to exercise:

 One survey found the top reason why people choose not to join a gym is because they want to get into better shape or lose weight first.  This backwards approach may never get you to your goals!  At Upward Motion Personal Training, we have worked hard to create an environment that is friendly, non-intimidating and comfortable.  We’ll get you through these initial awkward feelings!

Give us a call if you are interested in getting into some exercise!!

268.1231

Let's go back home. The "I quit" scenario...

 Imagine this scenario.  You have scheduled a two-week vacation and have decided to drive to your favorite holiday destination.  You get half way there, get a flat tire and turn around and go back home.  Sounds ridiculous, doesn't it?  But this is exactly what happens when most people start exercise or nutrition programs.  They are on their way to their goals and they slip up.  Instead of "fixing the flat" and continuing on toward their goal, they give up and return to old habits and patterns.  We know that 70 percent of people who start an exercise program drop out within a matter of months, and most people who lose 10 pounds gain them back.  So how do you avoid these set-backs?  It is important to accept that there are going to be obstacles, challenges or perceived failures along the way to any goal.  No one is perfect!  Those who succeed learn from the challenge and get right back on track.

"I can't see results!" Don't get frustrated, read this!

One of the biggest hurdles new exercisers face is that the effort often does not match the result.  They have been exercising religiously for five weeks and jump up on the scale.  Ugh, no change!  They feel the program must not be working and give up.  Unrealistic expectations can be a real downer.  Avoid measuring your success just by the scale.  Instead measure the improvement to your energy levels, monitor how many more reps you can do of a particular exercise or keep track of how many more minutes you can do of a given activity.  You may be making more progress than you think. 

If you don't think you have enough time to exercise, read this!

If you have trouble finding time to exercise, you are not alone.  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. 

Happy New Year!

January 4th, 2010   Welcome to the Upward Motion Weekly Email! First of all, Happy New Year!! Welcome to 2011 :) What is everyone thinking around this time of year? New Years Resolution, right? Well if your New Years Resolution has anything to do with fitness, we'd love it if you'd let us join you on your health and fitness journey. As most of you know, we have the group classes going strong as well as the one on one personal training as well as the small group classes. We have all the resources you need to help you succeed and reach your goals!! Visit our website or give us a call if you have any questions or want to get scheduled for sessions!! We will look forward to seeing/hearing from you!! Another thing going on this month is: Our Re-grand opening party We are celebrating the opening of our new group studio that is a couple doors down from the original studio! Please come and celebrate this great accomplishment with us on Friday, January 21 from 6pm-8pm If you're interested in coming PLEASE RSVP at this website!! RSVP to Re Grand Opening Have a great first couple weeks of January!! The Upward Motion Personal Training Team PS:          4 Breathing Tips to Boost Your Cardio   When it comes to proper breathing technique on the treadmill or during your outdoor run, "the main thing is to find a rhythmic breathing pattern that works for you," says Flagstaff, Arizona-based running coach Greg McMillan. Follow his tips for a better cardio workout.   1. Keep it steady A good approach is the 2:2 method, McMillan says, which means breathing in for two steps and out for two steps. That works well for running (or doing something like the elliptical machine) at a moderate pace.   2. Increase for interval training For a faster pace (such as during an interval), you'll need to increase the frequency to something like a 1:1, he says. Your breathing may be shallower (you don't have time to take deep breaths) but it can still be efficient.   3.   Exhale excess CO2 If it feels like you can't catch your breath, it means you are building up too much carbon dioxide, and need to focus on blowing it off, he says. Your instinct may be to keep taking deep breaths IN, but you'll get rid of the CO2 more efficiently (and be able to catch your breath) if you focus on blowing the air OUT.    4.  Listen to your lungs Tune in to your breath to gauge your workout intensity. If you're really struggling to catch your breath, chances are that you should go slower instead of increasing the intensity. Stay mindful to the signs your body is sending you.     Who says muffins can't be delicious and nutritious? INGREDIENTS: · 2 cups egg whites · 1½ cups oats or 1 cup instant oatmeal or 1½ cups quick oatmeal · ½ cup whole wheat flour · 1 cup unsweetened applesauce · 1 cup 1% cottage cheese · ½ cup whey protein powder · 1½ tsp baking powder · 25 almonds · 1 tbsp vanilla extract · ⅛ tsp or pinch of salt · 1 cup strawberries (see below for variations) INSTRUCTIONS: Pre-heat oven to 350˚F. Pour ingredients into a blender and blend until smooth. Mix in fruit by hand, if desired, or include in the blender. Pour into regular-sized stick-free muffin cups. Cook until toothpick comes out clean (about 40 minutes). NUTRIENTS PER MUFFIN: Calories: 120, Total Fat: 2 g, Sat. Fat: 0 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 125 mg, Total Carbs: 17 g, Dietary Fiber: 3 g; Sugars: 3 g; Protein: 9 g; Iron: 1.20 mg FOR CHOCOLATE BANANA MUFFINS: Substitute ½ cup sliced banana for the strawberries. Add 1 tbsp unsweetened cocoa powder. Use chocolate flavored whey protein powder. Add ½ to 1 tsp banana extract for extra banana flavor. FOR BLUEBERRY MUFFINS: Substitute 1 cup blueberries for the strawberries and 222 g unsweetened blueberry applesauce for the regular unsweetened applesauce. FOR APPLE CINNAMON MUFFINS: Substitute ⅔ cup diced apple for the strawberries. Add cinnamon. FOR RASPBERRY MUFFINS: Substitute ⅔ cup raspberries for strawberries and 222 g country berry unsweetened applesauce for the regular unsweetened applesauce. FOR PEACH MUFFINS: Substitute 1 cup diced peaches for strawberries and 222 g mango-peach unsweetened applesauce for the regular unsweetened applesauce. Trigger Point Foam Rolling Class The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better! When: January 8th, 2010  at 11 AM February 5th, 2010 at 11 AM March 5th, 2010 at 11 AM April 2nd, 2010 at 11 AM   Where: Upward Motion Personal Training Studio   Cost: For Members: $50 For Nonmembers: $60 Includes a trigger point foam roller or a trigger point ball!   If you're interested make an appointment with us! Space is limited! www.Upwardmotionpt.com or call us at 268-1231   If you don't want to wait until January to see us, schedule a FREE initial consultation! YouTube Exercise of the Week   Workouts that can help you improve your chest strength! Chest Workout   FIT QUIZ OF THE WEEK!  What limit of sodium should an average person have for day? A. 2200 B.2400 C.4500   Send what you think is the correct answer to us at info@upwardmotionpt.com! You could win the monthly Prize if your answer is picked!!! The answer to last weeks quiz:  The fruit with the least amount of sugar are cranberries! Congratulations to:  Miss Barb :) Nice work! What People are Saying about Upward Motion      "I have lost 15 lbs. And have more energy. Luis's program is perfect for me. It gives me strength and flexibility, but is not to strenuous for me. Luis keeps me motivated without pushing me. He keeps me looking forward to changes in my program to keep it fun and to keep my interest. My back has always been an issue for me. Luis has taught me several easy but effective exercises to keep my back pain away." Roseann Page Our Featured Class of the week:   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. Are you looking for a fight or a good workout? Don't worry ladies, there will be no fighting or contact within the class. However, with the excitement and fun you will have in class it will almost feel like you are in the real thing. Want to pick a fit, figuratively speaking? If you're interested in taking this class or any other that we have going on, check out our website- Group Class information Upward Motion Personal Training 505-268-1231

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This email was sent by the author for the sole purpose of testing a draft message. If you believe you have received the message in error, please contact the author by replying to this message. Constant Contact takes reports of abuse very seriously. If you wish to report abuse, please forward this message to abuse@constantcontact.com.