Welcome to the Upward Motion Weekly Email! Good Afternoon! I hope your Valentine's was lovely and you enjoyed your time with your loved one's and stayed away from those chocolaty treats :) We are staying busy here at Upward Motion! We are thinking about doing a little meet and greet at a local business sometime soon to bring all you clients together and talk about fitness, nutrition and all that good stuff! If you think this would be something you'd be interested in shoot us an email and let me know! Also, we are missing a lot of your faces in our group classes, so if you haven't taken one or haven't been in a while, please stop by, we'd love to see you. Take a look down below for some tips on ways to keep your weight loss long term as well as a breakfast burrito recipe!! Yummy :) Health and Happiness The team at Upward Motion Personal Training Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!! Hope you all have a great week! P.S:  |
Discover how to modify your balanced healthy diet for long term effective weight loss. Weight loss tips, # 1. Play by the numbers. No matter where it comes from, a calorie is a calorie, and it takes 3,500 calories to gain or lose a pound. Want to shed a perfectly respectable 1 pound per week? Carve 500 calories off your day by thinking through your healthy food choices and upping your exercise. But make sure you're not cutting too many calories. Drastically reducing food intake could slow your metabolism and sabotage your efforts to build muscle, which is needed to burn maximum calories and be toned. To make calories count, choose nutrient-rich healthy foods with a mix of protein, carbs and fats at every meal for an overall balanced healthy diet. Weight loss tips # 2. Consider nutrition first. Eat plenty of healthy foods full of the six nutrients most often lacking in most diets. The quality and length of our lives depend on our health; our bodies thrive only when nourished with optimal amounts of the more than 40 nutrients and 12,000 phytochemicals found in minimally processed foods. And, these also aid in weight loss. If you focus more on your health and less on your waistline, you will automatically eat more low-calorie, nutrient-packed healthy foods, like vegetables, fruits, whole grains, nonfat dairy products and legumes, which help you maintain your weight. Weight loss tips # 3. Learn how to control food cravings. Cut out the specific items in whatever category-carbs, sweets, meat-gives you difficulty without cutting out the nutrition. Give pretzels the heave-ho but don't dismiss whole-grain breads. Has ice cream become a problem? Instead, snack on single-serving portions of yogurt. Weight loss tips # 4. Set your own rules. The best way to achieve that same clarity when you're trying to lose weight is to set some rules. Find yourself snacking on cereal at night? Make an only-for-breakfast rule. If you slip, no cereal in your house for a month! Tend to dive into the breadbasket as soon as the waiter brings it around? Set a one-starchy-carb-per-restaurant-meal rule. If you want the bread, tell yourself before you head out that you'll skip the potato or pasta that comes with your meal. To make the rules official, write them down. |
| Most Common Kitchen Mistakes (to be continued next week) Mistake #1: Produce overload Sure, making one big grocery run at the start of the week seems like a no-fail way to get your five a day. But the vitamins and minerals in fruits and vegetables begin to diminish the moment they're harvested, meaning the longer you store produce, the fewer nutrients it will contain. After about a week in the fridge, for example, spinach retains just half of its folate and around 60 percent of its lutein (an antioxidant associated with healthy eyes). Broccoli loses about 62 percent of its flavonoids (antioxidant compounds that help ward off cancer and heart disease) within 10 days. Solution: Buy smaller batches at least twice a week. If you can't shop every few days, go froze. These fruits and veggies are harvested at their peak and are flash-frozen immediately. Because the produce isn't exposed to oxygen, the nutrients stay stable for a year, according to researchers at the University of California, Davis. Just be sure to avoid frozen products packed in sauces or syrups. These can mean extra calories from fat or sugar, and may be high in sodium as well. Mistake #2 You're stashing food in see-through containers Milk is rich in the B vitamin riboflavin, but when exposed to light, a chemical reaction is kicked off that reduces the vitamin's potency, according to researchers from Ghent University in Belgium. Other nutrients, such as amino acids (the building blocks of protein) and vitamins A, C, D, and E, are also affected. And because lowfat and nonfat milk varieties are thinner than whole milk, light can penetrate them more easily. This process, known as photooxidation, can change the flavor of the milk and create disease-causing free radicals. Since grain products (especially whole grains) are also high in riboflavin, they too are susceptible to this breakdown of nutrients and production of free radicals. Solution: If you're still buying your milk in clear plastic jugs, consider switching to cardboard cartons. And avoid storing dry goods like pasta, rice, and cereals in clear containers on your countertop. Instead, keep them in their original boxes or in opaque containers and stash them in your kitchen cabinets, where they'll be shielded from light. |
| Healthy Breakfast Burrito Recipe: With breakfast burritos being such a common food here in Albuquerque, I wanted to provide you with a healthy spin to such a delicious breakfast food! So here it is :)  Nutrition Score per serving: (1 burrito) 224 calories, 9 g fat (38% of calories), 3 g saturated fat, 20 g carbs, 15 g protein, 11 g fiber, 118 mg calcium, 2 mg iron, 429 mg sodium Ingredients - 2 t olive oil, divided
- 2 T finely diced red onion
- 1/2 cup sliced white or cremini mushrooms
- 2 T seeded, finely diced Anaheim chili peppers
- 2 T seeded, finely diced tomatoes
- 1 cup trimmed, thinly sliced spinach, washed and spun dry
- salt
- 6 eggs
- 6 egg whites
- 1/4 cup crumbled feta
- 6 8-inch whole-wheat tortillas
- Chopped fresh cilantro (optional)
Directions Brush a large skillet with 1 teaspoon olive oil and set over medium-high heat. Add onion and cook for 2 to 3 minutes or until softened, stirring frequently. Add mushrooms and peppers and cook until liquid is almost evaporated. Add tomatoes and spinach and cook for 2 to 3 minutes or until spinach begins to wilt, stirring frequently. Season with salt to taste. Set vegetable mixture aside in a small bowl. In a medium bowl, whisk together eggs and egg whites until blended. Brush the same skillet with remaining olive oil and set over medium heat. Add beaten eggs and cook for 1 to 1½ minutes until eggs are scrambled but still wet, stirring constantly. Stir in vegetable mixture. Sprinkle with feta; season with salt if desired. Transfer mixture to a bowl and set aside. Preheat the same skillet over medium heat. Place tortillas in skillet one at a time and cook for 20 seconds per side or until hot. Put tortillas on a flat surface and spoon ½ cup cooked egg mixture onto center of each. Roll tortillas into 1½-inch cylinders. Serve immediately or cover with a clean kitchen towel to keep warm. (You can refrigerate the egg mixture for up to 3 days; freezing is not recommended.) To serve, slice each burrito in half diagonally and garnish with cilantro if desired. A quick and easy healthy breakfast burrito recipe makes hearty any time healthy eating! |
| | FIT QUIZ OF THE WEEK! What is your bodies strongest muscle? A. Quads B. Back C. Bicep D. Heart
You could win the monthly Prize if your answer is picked!!!
The answer to last weeks quiz:
McDonald's Fruit N' Yogurt Parfait, believe it or not!! Congratulations to:
Miss Sally!! Give us a call for your free session :) |
| | | | 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: 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! Couple Group Class Membership: You and your honey $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 |
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