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February 22nd, 2011   Welcome to the Upward Motion Weekly Email!   We are almost into March, can you believe it? This year is already going by so fast. I hope everyone is staying healthy and motivated with their diet and fitness plan, because summer is right around the corner! If you've been doing really well with your diet and fitness, treat yourself to something you've been wanting to do for a while. Maybe a new pair of jeans, a new slinky dress or guys, that nice new tool you've wanted. It's important to celebrate a goal you've reached after you complete it! Hard work pays off. Keep up the good work and if you're lacking motivation, give us a call and we'll get you moving.   Down below are more recipes to get you excited about eating healthy and a couple of exercises you can encorporate into your workouts!   Also, here is a survey for you all to fill out to let us know how we've been doing so please take a quick minute to do it! We really appreciate it :) Survey! How are we doing?   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:    INCLINE DUMBBELL SKULL CRUSHER   Tone those tricep muscles with this move! Target Muscles: triceps brachii Set Up: Lie supine on an incline bench with your feet flat on the ground. Grasp a dumbbell in each hand with a neutral grip and lift the dumbbells directly over your shoulders [A]. Action: Without letting your elbows flare, bend them to lower the dumbbells to either side of your forehead [B]. Hold for a second, then return to the start position and repeat. More Common Kitchen Mistakes--Cont'd from last week   Mistake #3: You're too quick to cook your garlic   Legend has it that these pungent little bulbs can ward off vampires, but science shows that if you cook them correctly, they may have the power to fight off an even more frightening villain: cancer. But timing is everything. Solution: Chop, slice, or crush your cloves, then set them aside for at least 10 minutes before sautéing. Breaking up garlic triggers an enzymatic reaction that releases a healthy compound called allyl sulfur; waiting to cook garlic allows enough time for the full amount of the compound to form.   Mistake #4: The only time you eat avocados is in guacamole    Adding this green fruit to salads and sandwiches is an easy way to raise your nutritional bar. Avocados are exceptionally rich in folate, potassium, vitamin E, and fiber. It's true that they're also high in fat, but it's the heart-healthy monounsaturated kind. And half an avocado has just 153 calories. Solution: One novel way to work avocadoes into your diet is to use them as a fat substitute in baking. Researchers at Hunter College in New York City replaced half of the butter in an oatmeal cookie recipe with puréed avocado. Not only did this swap cut the total fat count by 35 percent (avocados have fewer fat grams per tablespoon than butter or oil), it also made the resulting treats softer, chewier, and less likely to crumble than cookies made according to the original recipe. Power Pasta! Here's some pasta that will get your body pumping with protein and carbs! Try it out and serve it to your family!     Ready in 45 minutes · Makes 6 servings · 1 1/2 tbsp extra virgin olive oil, divided · 1 cup butternut squash, peeled and cubed · 1 cup grape tomatoes, whole · 1/4 cup red onion, thinly sliced · 1 clove garlic, minced · 2 cups French green lentils, cooked according to package · 2 cups whole wheat spaghetti, cooked according to package · 1/8 tsp red pepper flakes · 1/2 cup low-sodium chicken broth · Sea salt and pepper to taste 1. Preheat oven to 400ºF. 2. In a bowl, toss together 1 tbsp oil, butternut squash and tomatoes. Spread ingredients onto a greased cookie sheet. Roast in oven for 20 to 30 minutes, until squash is tender. 3. In a nonstick skillet, heat remaining oil over medium-low heat. Add onions and cook until translucent, about five minutes. Add garlic and cook another two minutes. 4. Add lentils, pasta, pepper flakes, tomatoes and butternut squash. Add broth to mixture and heat everything through. Add more broth, if desired. Season with salt and pepper and serve.  NUTRIENTS PER SERVING: Calories: 350, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 15 mg, Total Carbohydrates: 62 g, Dietary Fiber: 14 g, Sugars: 4 g, Protein: 18 g, Iron: 5 mg       FIT QUIZ OF THE WEEK!   What are teeth made up of? A. Bone B. Cartilage C. Tissue 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 bodie's strongest muscle is the heart! It pumps up to 70 mL per minute. Congratulations to:   Marianne, Rozella, Jenn, Terry, Diann, Elizabeth. Great job guys :)  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: 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.   This is about to be up on February 28th guys, so make sure you jump on this deal! If you sign up for this between now and end of February you will get the $79 through March!! So jump on it!   268.1231 Upward Motion Personal Training 505-268-1231

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