Welcome to the Upward Motion Weekly Email! Strive for progress, not perfection. -Unknown Good afternoon! I hope you are doing great and enjoying this beautiful weather that we have been given the past couple of weeks! Summer is right around the corner and we couldn't be more excited! We have a lot of fun stuff planned this summer and that we hope you'll be a part of! Run for the Zoo is coming up-read down below for more information! As well as the last trigger point foam rolling class-if you are having any uncontrollable pain that you can't seem to get rid of we definitely recommend this class! Information to the right! Lastly, we'd really love it if you could let us know how we're doing! Down below is a survey to review all that we are doing and ways we can improve! Please take a quick minute to do it! We really appreciate it :) Survey! How are we doing? 
Also! 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 any of these, please let us know!! 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:  |
Healthy Diet Facts and Easy Fixes to Your Diet: Diet tips # 1. Drink more water. The strategy: Women should drink 9 cups of fluid daily, more if you exercise, but most consume only 4-6 cups a day. Keep a water bottle on your desk, in your backpack and in your car. - Weight loss tips: Drinking water makes you feel fuller, so you're likely to eat less, and helps prevent you from eating when you're not hungry. Many people turn to food when they're actually thirsty. Drink water instead of sugary drinks and juices to hydrate and save calories.
- Healthy diet facts: Staying well hydrated may reduce your risk for diseases, including cancers of the colon, breast and bladder. In one study, women who reported drinking more than five glasses of water a day had a 45 percent lower risk for colon cancer than those who drank two or fewer.
Diet tips # 2. Eat more often - and add some protein. The strategy: Switch from two or three large healthy meals to five or six smaller ones of 300 to 400 calories. - Weight loss tips: By eating more often, you're less likely to get ravenous and scarf down everything in sight. When you eat a midmorning and midafternoon snack, you're not starving at lunchtime or after work, so you won't come home and binge.
For each of your healthy meals or snacks, eat both protein and carbs, such as cereal with milk, an apple with peanut butter or a turkey sandwich. Protein takes longer to digest than carbs, so you'll stay satisfied longer. A small Yale study showed that when women had a high-protein lunch, they ate 31 percent fewer calories at dinner than when they had a high-carb lunch. Try adding 2-3 ounces of fish or chicken breast to your lunch. Healthy diet facts: By eating more often you will keep up your energy, concentration and alertness levels-and you'll ward off the late-afternoon energy drain that's common among women. Plus, you are likely to eat more nutritiously because you won't be bingeing and loading up on empty calories. |
| Extreme Fitness Workouts: Calories burned? It's that time of year to start moving your workouts outdoors! Here are some common exercises and the calories that are burned doing them! Enjoy the sun, get some vitamin D and burn calories all at the same time! Rock Climbing Calories burned per hour: about 550
This total body workout targets the arms and shoulders. The gear's not cheap (climbing shoes, rope, carabiners, a harness, webbing, protective devices, and a helmet), so find a school that allows you to rent equipment. Whitewater Rafting Calories burned per hour: 300 to 350
Rafting is a great upper-body workout-and way more fun than doing dumbbell curls at the gym. Not only does rafting tone your arms, back and shoulders, it's also a great ab workout since you rely on your core to keep you steady. Mountain Biking Calories burned per hour: 500 to 600
Looking for an adrenaline rush? Nothing beats pushing up trails at a hard pace and then whizzing downhill. Plus, biking is great for firming up your biceps, butt, and thighs. For success: Wear a helmet, and stick to trails that fit your experience level. |
| Need to Get Some Sleep? Here are some foods that can help you get a deeper sleep! #1: Halibut Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, which has a mild flavor and meaty texture that appeals to finicky seafood eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts and eggs. ("Milk" can mean a lot of different things these days #2: Dried Tart Cherries A handful of dried cherries not only provides the requisite serotonin-boosting carbs, it's also one of few food sources of melatonin, which has been found to promote better sleep and lessen the effects of jet lag. Plus, tart cherries are packed with age-fighting antioxidants #3: Garbanzo Beans (Chickpeas) High-fiber garbanzo beans are rich in vitamin B6, which your body uses to produce serenity-boosting serotonin. Try adding garbanzo beans to salads, soups and stews when you need sleep. #4: Honey A rise in blood sugar can reduce the production of orexin in the brain. Orexin is a recently discovered neurotransmitter that's been linked to wakefulness. Try drizzling a small amount of honey in your chamomile tea. A different route to sleep: Keep dessert low in sugar. #5: Chamomile Tea This herbal tea lacks the caffeine found in traditional teas, and it has a calming effect on the body. |
| | FIT QUIZ OF THE WEEK! What macronutrient are American's eating too much of in their diets? A. Carbohydrates B. Sodium C. Protein D. Fats
You could win the monthly Prize if your answer is picked!!!
The answer to last weeks quiz: A. Apple! An apple is the lowest fruit on the glycemic index! Congratulations to:
Leanne! Nice work! |
| | | | 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 If you're interested make an appointment with us! Space is limited! upwardmotionpt.com or call us at 268.1231! ***This is the last class we are having for foam rolling, so if you're interested! Definitely take advantage! |
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