Exciting stuff going on at Upward Motion!

March 31st, 2011   Welcome to the Upward Motion Weekly Email! Fitness - If it came in a bottle, everybody would have a great body. - Cher     Hey there! I hope your tuesday is going great! Today's email is going to have a lot of updates from Upward Motion! We have a lot of new stuff going on as well as some events coming up! There will also be an informative article that gives you the "skinny" abot detox diets, are they healthy for you? Do they work?Find out down below! We've also found some tasty summer recipe's that you should try with your family this summer! So read on and enjoy!     Run for the Zoo is happening May 1st, we are going to be doing running groups starting April 2nd at 1 PM and the following Saturday's in April until the race to get trained for the races! Our team will be leading:  Jami: 5 K walk (3.2 miles)  Bridget/Adam: 5 K run (3.2 miles)   Luis: 1/2 marathon (13.3 miles)     If you are interested in participating in Run for the Zoo you can Register at this website:     Run for the Zoo Registration  Our team name is the "Upward Motion Go Getters"   If you have any questions, don't hesitate to call us!   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:    Upcoming Events @ Upward Motion April 2nd (Saturday):   Trigger Point Foam Rolling Class: at 11 AM    Run for the Zoo Running Group: at 1 PM   Fit and Fabulous Party: Brought to you by Silpada Jewelry from 2-4 PM   Tons of Jewelry Door prize drawing Skinny Cocktails/wine Appetizers   Starting May 1st: New group classes as well as new times for certain classes! Keep your eyes open for that!     New Memberships!     Couple's Membership:   $150  membership with one-on-one training as well as the open gym $135 membership without training   Student Membership: $60 membership with one-on-one training as well as the open gym $50 membership with open gym    Family Membership:     4 people: $200 membership with one-on-one training per person as well as open gym Every additional person: $25             The Truth to Detox Diets  There are certainly better ways for you to drop a few pounds. Detoxification, or cleansing, diets aim to rid your body of disease-causing "toxins" by limiting the types and amounts of food you can eat. Some plans permit nothing except certain fruits and vegetables (which are often spun into juices), while the popular Master Cleanse fast restricts you to a cayenne pepper-laced elixir for 10 days. Since the daily calorie count for many detox plans tops out at 700, you will slim down if you follow them, says David Grotto, R.D., founder of Nutrition Housecall, a personal- consulting company in Elmhurst, Illinois. But the weight you'll lose will consist of water and lean muscle tissue rather than body fat. And don't expect to be thinner for long: Because these detox diets put your body into starvation mode, it hangs on to every calorie to conserve energy. The loss of lean muscle mass dampens your calorie-burning furnace as well. So once you revert to your old eating habits, says Grotto, your metabolism will have slowed down, making you even more likely to regain the weight. Vitamin deficiencies are also possible, especially with the plans that limit fruits veggies. What's more, the whole concept of detox diets is misleading and it's a better strategy to stick to a balanced healthy diet. "Your liver and other organs naturally remove so-called waste from your body," says Grotto. "Eating whole grains, produce, healthy fats, lowfat dairy, and lean protein keeps these organs and your body's elimination process in top condition. If you cut your calorie intake to 1,500 daily, you'll lose weight, too."   It is also important to keep in mind that your body needs a certain amount of calories to sustain bodily funtions. Here is the formula for basal metabolic rate : this tells you how many calories your body needs to funtion   This number describes how much energy your body needs to function while resting. These functions include heart beating, the lungs breathing, the eyelids blinking and the body temperature stabilized. Your BMR is responsible for 60-70% of the calories you burn in a day. Men typically have a higher BMR than women. The Harris-Benedict formula is one of the best ways to determine your BMR:   Adult Male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) Adult Female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)   (obviously this is all dependant on the person, please talk to your personal trainer or physician before drastically changing your diet.) This number determines how many calories your body needs to function. If you are trying to lose weight, subtract about 500 calories from your diet, if you're trying to gain, add 500 calories. Ready to burn more calories? Here are some workout tips you can use to do so! Workout Routines # 1. Add 10 minutes in the morning While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.   Boost in calories burned: 275 calories per week Workout Routines # 2. Do intervals When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your  fitness level. This will help you break through plateaus. Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace. When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.   Boost in calories burned: 300-450 calories per 45 minutes Workout Routines # 3. Work out with a faster partner Whether it's in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.   Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.     FIT QUIZ OF THE WEEK! What is the muscle of the calf called? A. Quadricep B. Gastrocnemius C. Bicep Femoris D. Gluteus   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:  C. Protein- Although most american's get far too much of all these macronutrients, surprisingly, they get more protein than necessary.     Nice try Leanne, Garth, Louise and Carri :)  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: April 2nd @ 11 AM   NEW CLASSES ADDED:   May 7th @ 11 AM   June 4th @ 11 AM   July 2nd @ 11 AM     If you're interested make an appointment with us! Space is limited! upwardmotionpt.com or call us at 268.1231!      The Dancer's Workshop Explore how a better rounded endurance, strength, power, balance, coordination and flexiblity regimen reduces the chances of injuries and increases overall dancing abilities. When: May 14th at 11 AM June 11th at 11 AM July 9th at 11 AM Space is limited so make your reservations today! upwardmotionpt.com or call us at 268.1231 for more information! Upward Motion Personal Training 505-268-1231

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