Welcome to the Upward Motion Weekly Email! Quote of the week: "It's not food if it arrived through the window of your car." ~ Michael Pollan Hello there! Happy Monday to you, it is a beautiful day outside! At Upward Motion, we are putting together some great things that will be coming up in the couple of months or so! New class schedule as well as new classes, we have Run for the Zoo coming up May 1st, we are looking into doing Mudd Volleyball again this year as well as four workshops coming up in the next three months. Definitely keep your ears and eyes open for all that fun stuff! In this issue we have thrown in some informative articles including "4 Foods You May Think are Healthy, but Aren't Necessarily." Also, there is a yummy summer recipe as well as an ab blasting workout, 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 12th: Run for the Zoo Running Group: at 1 PM We will be doing drills that day so come and get ready for Run for the Zoo! Starting May 1st: New group classes as well as new times for certain classes! Keep your eyes open! 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 |
| Is it possible to drink TOO much water? We're always told to "drink, drink, drink" when it comes to water. Sluggish in the afternoon? Guzzle some H2O. Want to naturally lose weight? Drink 16 oz. before meals. Think you're hungry? Try water first since thirst sometimes masquerades as hunger. However, is it possible to get too much of a good thing? It sure is. In fact, overhydrating can be just as dangerous as being extremely dehydrated. Clinically called hyponatremia, it's a condition in which the level of sodium - an electrolyte that helps regulate water levels in the fluid in and around your cells - in your blood is abnormally low. When this happens, your body's water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to severe, and can result in death. Hyponatermia has been in the news for the past few years after a study in the New England Journal of Medicine listed overhydration as a serious health issue of some runners at the Boston Marathon. With warmer temperatures on the horizon, it's important to know the signs and symptoms of this dangerous condition and how to prevent it. While it's not a common condition for most, for those exercising in the heat and humidity for prolonged workouts (like training for or participating in an endurance event like a marathon), it's definitely something to be aware of. Read on for what to look for and how to make sure you're hydrating properly. Hyponatremia Symptoms ·Nausea and vomiting ·Headache ·Confusion ·Lethargy ·Fatigue ·Appetite loss ·Restlessness and irritability ·Muscle weakness, spasms or cramps ·Seizures ·Decreased consciousness or coma Avoiding Overhydration ·Drink small amounts of fluids at regular intervals. You shouldn't ever feel "full" of water though. ·Eat half of a banana a half hour before a workout to give your body the potassium it needs. ·When working out in hot conditions or for more than an hour, be sure to drink a sports drink that has sodium and potassium. ·Try to eat snack foods with salt, like pretzels or chips before and after long, hot workouts. ·Avoid taking aspirin, acetaminophen or ibuprofen during any race or long workout, as it may interfere with kidney function. |
4 Foods you may think are healthy, but aren't necessarily
GRANOLA BARS Granola bars got their wholesome, outdoorsy reputation as the mountain climber's snack of choice. They're filled with whole oats, nuts, seeds and bits of dried fruit - how could that be a bad thing? The downside: Many granola bars are dipped in sugary syrups or loaded with chocolate chips, highly processed or artificial ingredients and aren't much better than high-calorie candy bars. Even the less sugared-up varieties have only a little protein, a smidgen of fiber and a small amount of vitamins and minerals. If you can't resist: Make your own trail mix with whole-grain, ready-to-eat cereals, such as shredded wheat, with whole nuts, seeds and chunks of unsweetened, dried fruit. Otherwise, stick to bars with a short ingredient list, essentially whole grains, nuts, seeds and real fruit. Pick ones with 4 or more grams of fiber, less than 150 calories per serving and no more than 6 grams of added sugars. TEA DRINKS Tea has been lauded for its antioxidant power. The phytonutrients in tea leaves may not predict your future, but they may help reduce the risk of heart disease and stroke. Tea leaves can calm inflammation in the body and may slow the growth of cancer cells. Tea leaves can help fight cancer and heart disease, but not all tea drinks are the same. The downside: Tea drinks are not the same as brewed tea leaves. Many bottled varieties contain little brewed tea, but plenty of added sugars - enough to rival soda. A recent Consumer Reports review found that all bottled tea beverages had fewer antioxidants than brewed teas. Some of them were made from "concentrates" or "essences," and likely lack the touted benefits. If you can't resist: Brew your own beverage. Chill and flavor it with lemon and a small amount of sugar. If you pick a bottled tea, choose one that lists brewed tea as the first ingredient and no more than 4 grams of added sugars per serving. Studies have health benefits in those who drink 4 cups of brewed tea daily. PRETZELS
They're the go-to snack food for school kids. One serving of pretzels contains 1 gram of fat, compared to potato chips' 10 grams. The downside: Pretzels are mostly nutritionally empty. Sure, they're lower in calories and fat compared to chips, but they really are not a healthful snack. One serving provides nearly a quarter of the sodium a person needs each day. Because pretzels are basically bland, seasoned varieties pump up the flavor, but also the calories, sodium and fat content. If you can't resist: Pick a whole wheat brand. Or, how about a handful of nuts, instead? They offer a variety of vitamins, minerals and phytonutrients, plus they pack some protein and fiber. Seeds, such as sunflower or pumpkin, are an option. Or try subbing-in any type of veggie sticks and a dollop of zesty dip. |
| Muscle-Repairing Collard Greens with Salmon
Ready in 30 minutes · Makes 1 serving  4 oz salmon - 6 collard greens, rinsed and ends trimmed
- 1 small carrot
- 1 small purple or red potato
- 1 small red beet
- 1/4 yellow onion
- 3 sprigs fresh herbs, chopped (try: rosemary, thyme, oregano, dill, parsley or sage)
- Juice of 1 lemon
- 2 lemon slices for garnishing
1. Preheat oven to 400°F. 2. Take a two-foot-long piece of parchment paper and fold it in half. Then cut out a circle and place it open on a baking sheet. See how to perfect your folding technique! 3. Cut the greens into long, thin strips. Place on 1 side of the parchment paper circle. 4. Julienne the carrot, potato, beet and onion. Set vegetables on top of the greens. 5. Place fish on top of the vegetables. Top fish with herbs, lemon juice and slices. 6. Fold the parchment in half over the fish. Twist edges with your fingers to seal tightly. Bake for 20 minutes. 7. When you remove the fish from the oven, open slowly and away from your face as the steam will come pouring out. Slide the whole dish onto a plate and serve. Tip: To bring out the many health boosting compounds in collard greens, chop and steam them lightly. Then chew them thoroughly. Nutrients per serving: Calories: 341, Total Fats: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 51 mg, Sodium: 177 mg, Total Carbohydrates: 40 g, Dietary Fiber: 9 g, Sugars: 13 g, Protein: 31 g, Iron: 2 mg |
Amp UP Those Abs! STABILITY BALL CRUNCH WITH MEDICINE BALL To Do: Three sets of 15 reps. Target Muscles: rectus abdominis 
Set Up: Position yourself faceup on a stability ball, so that your back is supported and your legs form a 90-degree angle with your feet flat on the floor. Holding a six- to eight-pound medicine ball in your hands, extend your arms overhead, keeping them straight and lined up with your ears throughout the exercise [A]. 
Action: Contract your abdominals to lift your shoulders and upper back from the ball [B] . Hold for one count, then slowly return to the starting position. Repeat immediately. Tip: If you have shoulder problems, leave the medicine ball out of the mix and simply extend your arms overhead. |
| | FIT QUIZ OF THE WEEK! Roughly, how many times a day does the heart beat? A. 50,000 B. 2,000 C. 101,000 D. 70 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: B. Gastrocnemius! Great job to all of you: Jessica, Leanne, Holly, Laura, Geralyn, Jenna, Diann and Elizabeth! Awesome job! |
| | | | 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! Next Classes: 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! |
Ideal Protein Workshop When: Saturday April 23rd at 12pm Where: Upward Motion Studio
We strongly emphasize education and understanding. When you follow our weight-loss method, you will learn why you gain weight and learn how to lose it. More importantly, we will give you the tools you need to keep the pounds off after your weight loss goal is achieved. |
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! |
Ever wanted to swing a kettle bell around, but didn't know how to use it? Well here's your chance! At Upward Motion we'll be doing a few beginner kettlebell workshops to teach you some full body, butt kicking workouts that are sure to make you sweat! Kettlebells are incredible and definitely one of the most exciting, fun and results-producing ways to exercise. Kettlebells originated in Russia and were used to train the Russian army. When: May 7th at 10 AM June 4th at 10 AM July 16th at 10 AM Class includes a kettle bell |
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