Welcome to the Upward Motion Weekly Email! Hi there! Hopefully the weather last week didn't completely throw you off, that was insane wasn't it? Well hopefully tonight is the last night for crazy weather and we can get up into the 50's again! We hope that your new years resolutions are going strong, whatever they may be, stay motivated and don't forget why you chose that as your resolution! It's that time of year for Valentine's Day, why not give your sweetie or that special someone in your life the gift of health and fitness. We're your place to go :) Let us know! Hope you're doing great! Health and Happiness The team at Upward Motion Personal Training 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 CHANCE TO SIGN UP! Last but not least, we have our February "Valentine's Promotion" which started February 1st and is going until February 28th!  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! Last chance to sign up for this!!! We want to get as many people as we can to participate, so get motivated, get excited and lets get fit! We hope to hear from you soon! More Information on the Fitness Challenge
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Top 3 Diet Myths Debunked Diet myth 1: Only eat when you're hungry. Diet facts: Researchers at the National Weight Control Registry (NWCR) report that spacing food evenly throughout the day is key to weight-loss success. People who eat healthy food at regular intervals, starting with breakfast, are better nourished, think more clearly and report fewer mood swings than those who eat erratically. Meal skippers are more prone to weight problems probably because once they do eat, they eat too much of all the wrong stuff. People who successfully maintain a healthy weight eat nutritious foods every four to five hours, regardless of whether it's a weekday, weekend or holiday.
People often think they can save calories by skipping meals, but most people more than make up for those saved calories at other times of the day. Keeping track of calories with a food journal is a great way to stay on track throughout the day. Diet myth 2: There are no bad foods, everything in moderation. Diet facts: You may have heard that there are no good foods or bad foods, only good and bad diets. But truth be told, some foods just don't stand up nutritionally speaking. For example a potato chip can't hold a candle to a baked potato. And to say there are no bad foods might be a license for some people to eat anything whenever they want. What's more, if having cookies in the house triggers a person to binge, then that food could be a problem simply because it results in unhealthy behaviors. Not to say you can't enjoy bad foods once in a while and in reasonable portions, but focus on eating fresh healthy foods and be aware of your own trigger foods. Diet myth 3: A low carb diet flushes calories from the body. Diet facts: Many people believe the body can excrete fat fragments (called ketones) in urine while on a low carb diet, essentially flushing calories out. But a study at Virginia Polytechnic Institute and State University in Blacksburg found no correlation between urinary ketone levels and weight change in women on a low carb diet. Cutting carbs restricts so many foods that are normally accompanied by fat, that dieters often end up slashing calories overall. The initial rapid weight loss they experience is caused by the body draining glycogen stores for energy. With each gram of glycogen used, 3 grams of water are released, with the result being almost immediate weight loss due to increased urination. After about 10 to14 days, increased urination ends and so does the rapid weight-loss phase. |
Healthy Pancakes with Pomegranate Ingredients - 1 egg, separated
- 1 egg white
- 1/2 cup yogurt
- 3 tablespoons flour
- 1/4 teaspoon vanilla extract
- 1 teaspoon sugar
- Pinch of salt
- 1/2 teaspoon butter
- 1/4 cup pomegranate seeds (or other fruit)
- maple syrup
Directions Separate one egg. Combine yolk in a small bowl with the yogurt, flour and vanilla extract. Stir well with a fork. Separate the second egg. In a larger bowl, beat the two egg whites, sugar, and salt until they are fluffy and hold a soft peak. Scrape about a third of the egg whites into the yolk-yogurt mixture and stir to lighten. Very gently, fold in the rest of the egg whites, trying not to deflate them. Melt the butter in a small nonstick pan over medium-low heat. When the pan is hot, add half of the batter. Cook 3-4 minutes, until brown, then flip and cook 3-4 minutes on the reverse side. Repeat with the remainder of the batter. Top with pomegranate seeds and a thin slice of butter. Serve with syrup. Yummm I'm going to try these, I'll tell you that much :) |
| | FIT QUIZ OF THE WEEK! Which option is the healthiest fast food breakfast: A. Jamba Juice B. McDonald's Egg McMuffin C. McDonald's Fruit N' Yogurt Parfait D. Starbucks Yogurt with fresh fruit bowl
You could win the monthly Prize if your answer is picked!!!
The answer to last weeks quiz:
60%!! Congratulations to:
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| | | | 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! 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 |
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