Enjoy the Rest of Your Summer

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Upward Motion Personal Training Newsletter August 16th, 2011 Family Fun Month :: Eat This, Not That :: Mythbusters :: Exercise of the Week :: We Need Your Underwear    Hello Upward Motion Family,    The summer is slowly coming to an end, we hope you're all doing really well and enjoying the time with your family. School is starting up, so we know everyone's schedules are getting pretty hectic, but once the kids are back in school, hopefully you'll have more time on your hands! We'd love to see you in the studio for group classes and some one on one training. If you've never been in, don't hesitate to give us a call and get an initial consultation set up.   As some of you know we are doing a charity drive:    BCCPTA/CLOTHING BANK ALTOR CONSTRUCTION, INC. & UPWARD MOTION PERSONAL TRAINING STUDIO NEEDS YOUR HELP TO CLOTHE OUR YOUNG APS STUDENTS WITH "NEW" UNDERGARMENTS (BOXERS, PANTIES, BRAS), SOCKS, TIGHTS, TOILETRIES & HAIR ACCESSORIES. We would really appreciate your support in this.  Hope you all have a great week and enjoy your family! Health and Happiness from the Upward Motion Family   Best of the City ends SEPTEMBER 1ST!   Vote for Us!!     Its that time of year again, "The Best Of". Last year we got 5th Best Health Club and Luis got 4th Best Personal Trainer.   This year we are going for Number 1, but with a twist. We know that a lot of our clients train with more than one trainer,   so for Best Personal Trainer vote for "The Upward Motion Team".   Best of the City: Best Personal Trainer vote: (The Upward Motion Team)       Best Health Club vote: (Upward Motion Personal Training) Vote at: www.abqthemag.com   Thanks for all your support, without it we wouldn't be here.   Eat This, Not That   Pick: Energy Bar Compare brands to keep your calories, fat and sugar intake in check. It would be best to keep your calories under 200, fat under 5g and 9g or more of protein. Try: Luna Bars, Kashi Bars or Cliff Bars Kick: Chocolate bars There is a huge difference between the two of these. Choclate bars have very little, to know nutritional value at all. In one hershey bar, there is 210 calories, 13 g of fat, 26 g of carbs, 3 g of protein and 24 g of sugar. This will give you the exact opposite of the energy bar, it will make your energy drop and make you crash. Pick energy bars instead of chocolate :)     Mythbusters    It doesn't matter where your calories come from Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.    For more information, check out this article: Be Choosy About Carbs Success Story: Cindy Seay   Cindy started with Bridget in early February of this year, she came in wanting to lose weight and tone up. She had a good idea of what to eat and what not to eat, but she wanted to someone to help keep her accountable and kick her butt. Cindy has come full circle, her diet has completely changed and it has become habit to her. She comes in twice a week ready to go and gives each workout 110%. Her measurments have changed drastically, she's lost a total of 15 pounds and looks absolutely fantastic. She is one of many who has really put their all into the process of exercise and eating right and it shows.   Keep up all your good work Cindy, we're all so proud of you! No stopping now!   Exercise of the Week   Side Plank with Rotation       In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.    Charity for the kids  We Need Your Underwear   Please help Upward Motion Personal training and Altor Construction gather clothes for the kids of Albuquerque. Thanks for your help.   We need all of your help in gathering clothing items for young APS students. We are collecting NEW undergarments, socks, tights, toiletries, and hair accessories. However, anything and everything will help.   For every donation you will be entered into a drawing to win 1 of 100 "Thank You" goodie-bags! For all the locations .   You can donate all items at Upward Motion Personal Training Studio.    Save $57 Team Training Summer Special For the rest of the summer, August 20th, we will be offering an amazing deal. Our team training class is normally $177 a month, but until August 20th we are offering the class for $120! The class is held Mondays', Wednesdays', and Fridays' every week at 6pm. This class is filled with fun but challenging workouts that are team based so you always have that extra motivation to help you finish and reach your full potential. If you are interested in signing up please give us a call at 505.268.1321. We look forward to hearing from you! Special only applies to the 6pm class    Offer Expires: August 31st 2011 Free Consulatation and Free Week   of Classes If you  or someone you know is looking at getting in shape for any reason or any occasion. Contact us at Upward Motion Personal Training we will gladly give you a FREE initial consultation as well as a FREE week of group classes. We have all the tools to help you get on track and keep you there. If you or someone you know is interested please contact us at 505.268.1231 or visit us online at www.upwardmotionpt.com . We look forward to seeing you shortly!!   Offer Expires: No Expiration Date   Thank you all for your support. We are happy to educate you as much as we can through these e-mails. We hope everyone has a great rest of the summer and finishes it out with some great vacations and outdoor activities! Give us a call if you have any questions or are interested in getting in for some training or classes! We love seeing you! Have a good week!   Luis Alvidrez and the UMPT Team Upward Motion Personal Training

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