Barefoot Running
Various books have been written about the super human running of the Tarahumara Indians of copper Canyon in Mexico. These people train and compete at distances of 50 miles or more at a time. "What's their secret?" you might ask. Simply running barefoot.
There are benefits to people of all ages to incorporate a barefoot training regimen into their training programs. Barefoot training is known to increase musculoskeletal power and strength in the foot, ankle and lower leg. Less energy is used when running barefoot than when running in running shoes, so you can run farther without feeling as tired. It also allows the exerciser to do more work using less energy by transferring energy from the mid sole of the foot to the toes. There is less strain on the exerciser's joints and energy stores. On the other hand running in running shoes transfers energy from the heel, to the mid sole and lastly to the toes. Running barefoot causes a more fluid looking and feeling stride.
Along with strength and power, barefoot running also helps with stablity and balance two aspects that we will discuss further in next weeks e mail
Upward Motion Personal Training
http://www.upwardmotionpt.com/
Showing posts with label personal training. Show all posts
Showing posts with label personal training. Show all posts
Thursday, June 24, 2010
Thursday, May 13, 2010
Fat American Pose A Threat to National Security
Increasing rates of obesity among young Americans could undermine the future of the US military, with potential recruits increasingly too fat to serve. "Obesity rates threaten the overall health of America and the future strength of our military," generals John Shalikashvili and Hugh Shelton, both former chairs of the US Joint Chiefs of Staff, wrote in a commentary.
Obesity disqualified more potential recruits for military service than any other medical factor, so the two generals urged Congress to adopt legislation that would ensure better nutrition in schools, offering children more vegetables, fruits and whole grains while cutting back on foods with high sugar, sodium and fat content.
"We consider this problem so serious from a national security perspective that we have joined more than 130 other retired generals, admirals and senior military in a non-profit group called "Mission: Readiness."
The US military faces a problem with troops already serving who are overweight, with some soldiers losing out on promotions because of their failure to meet fitness standards. The two retired generals endorsed a plan by President Barack Obama's administration to increase funding by one billion dollars a year over ten years for child nutrition programs. Investing in nutrition made sense as the country was already spending 75 billion dollars a year on medical costs associated with obesity, they said. .
"We must act, as we did after World War II, to ensure that our children can one day defend our country, if need be.
Obesity disqualified more potential recruits for military service than any other medical factor, so the two generals urged Congress to adopt legislation that would ensure better nutrition in schools, offering children more vegetables, fruits and whole grains while cutting back on foods with high sugar, sodium and fat content.
"We consider this problem so serious from a national security perspective that we have joined more than 130 other retired generals, admirals and senior military in a non-profit group called "Mission: Readiness."
The US military faces a problem with troops already serving who are overweight, with some soldiers losing out on promotions because of their failure to meet fitness standards. The two retired generals endorsed a plan by President Barack Obama's administration to increase funding by one billion dollars a year over ten years for child nutrition programs. Investing in nutrition made sense as the country was already spending 75 billion dollars a year on medical costs associated with obesity, they said. .
"We must act, as we did after World War II, to ensure that our children can one day defend our country, if need be.
Monday, May 10, 2010
Recipes for Diabetes
In 2007, 23.6 million children and adults were diagnosed with diabetes. That's 7.8% of the U.S. population. People with diabetes are at risk for high blood pressure, heart disease and many other health complications. We did some research and found some of the tastiest foods that are heart healthy and great for the whole family.
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
www.mapmyrun.com
Tired of wearing those bulky pedometers or driving up and down your running path to figure out the distance you ran? Well, there's a website for that! It's called mapmyrun.com. The website has tons of applications to use, but the main one of course, mapping your run. Click on Map New Run from the homepage and it allows you to pin point on a map where you started your run, walk, or jog, and see how far it was to the end. The website also has a database of all of the upcoming racing events and the information on how to join them! Want more? The Premium membership gives free training plans, discounts on events and gear, and much more! Check it out to get started running today!
Tuesday, April 27, 2010
Spring Into Shape this Summer
This May we will be launching our next X Team Training Class Challenge.
This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.
We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.
Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.
The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts
please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.
http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10
This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.
We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.
Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.
The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts
please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.
http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10
Healthy Fun Foods for Kids Part Two
Last week we featured some healthy recipes that were sure to please your kiddos. Here's part two of the article!
4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)
Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!
Enjoy!!
http://www.upwardmotionpt.com
4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)
Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!
Enjoy!!
http://www.upwardmotionpt.com
Thursday, April 22, 2010
Healthy Fun Foods for Kids
We feature a lot of recipes in this e-mail for all the
adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!
1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.
2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice
Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!
3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!
Be sure to watch for the second part of this article next week!
http://www.upwardmotionpt.com
adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!
1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.
2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice
Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!
3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!
Be sure to watch for the second part of this article next week!
http://www.upwardmotionpt.com
Tuesday, April 13, 2010
Over Coming Excuses
Overcoming Excuses
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Monday, April 5, 2010
Healthy Snacking!
If you're trying to follow a diet, strict or otherwise, the usual suggestion is 5 small meals a day. The first few weeks went great, but now you're getting bored and running out of ideas, so we gathered up 10 of our favorite concoctions just for you!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
Monday, March 29, 2010
We were on the News!!!
Can you believe it!! WE are on at 5 on KOAT
This evening you can check out my interview with KOAT TV. They interviewed me at the studio in regards to the Bernallio County Economic Development (BCED) Text Messaging Service.
Currently, BCED is taking strides to stay in constant communication with small businesses, and one way they are doing this is by text.
So, where do i fit in?
They asked me to give a brief testemonial about the service and how it is important to small businesses.
Click here to view the interview County Uses Texting to Help Businesses - Project Economy News Story - KOAT Albuquerque
http://www.upwardmotionpt.com
Luis Alvidrez
Upward Motion Personal Training
This evening you can check out my interview with KOAT TV. They interviewed me at the studio in regards to the Bernallio County Economic Development (BCED) Text Messaging Service.
Currently, BCED is taking strides to stay in constant communication with small businesses, and one way they are doing this is by text.
So, where do i fit in?
They asked me to give a brief testemonial about the service and how it is important to small businesses.
Click here to view the interview County Uses Texting to Help Businesses - Project Economy News Story - KOAT Albuquerque
http://www.upwardmotionpt.com
Luis Alvidrez
Upward Motion Personal Training
St. Patty's Day Recipe
With St. Patty's Day right around the corner, it's easy to forget our healthy foods for that decadent, rich in fat Irish food. So what to do? Follow this hearty and healthy twist on an old tradition.
Ingredients:
2 tablespoons butter, divided
2 1/2 cups diced peeled baking potato (about 14 ounces)
1 cup diced onion (about 4 ounces)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 cups fat-free, less-sodium chicken broth
2 cups water
3 tablespoons water
8 cups thinly sliced savoy cabbage (about 1 pound)
1 tablespoon chopped fresh thyme leaves
Directions:
Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 130 (28% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.3g); IRON 0.9mg; CHOLESTEROL 10mg; CALCIUM 48mg; CARBOHYDRATE 21g; SODIUM 442mg; PROTEIN 4.2g; FIBER 4.5g
Visit www.upwardmotionpt.com for your FREE personal training session!
Ingredients:
2 tablespoons butter, divided
2 1/2 cups diced peeled baking potato (about 14 ounces)
1 cup diced onion (about 4 ounces)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 cups fat-free, less-sodium chicken broth
2 cups water
3 tablespoons water
8 cups thinly sliced savoy cabbage (about 1 pound)
1 tablespoon chopped fresh thyme leaves
Directions:
Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 130 (28% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.3g); IRON 0.9mg; CHOLESTEROL 10mg; CALCIUM 48mg; CARBOHYDRATE 21g; SODIUM 442mg; PROTEIN 4.2g; FIBER 4.5g
Visit www.upwardmotionpt.com for your FREE personal training session!
Should Humans Run?
Running is no doubt a popular activity. More and more people are participating in marathons and sports such as cross-country in school. But with the increasing amount of runners comes the increasing about of injuries from running. So is this activity really meant for us? Eric Beard, fitness trainer and master fitness instructor, blames seated desk work and corresponding alignment issues for the prevalence of running-and fitness-related injuries. Beard suggests getting thorough structural assessment to identify imbalances and joint restrictions before picking up running. "Increase mileage very slowly, and never increase volume and intensity at the same time," Beard also suggests. Final verdict, go run! Just make sure you're in proper shape so you don't go down a notch in your fitness level instead.
Another article published in the New York Times (October 27, 2009) asked the same question and concluded that we are. The article cited a report published in a 2007 issue of Sports Medicine (2007; 37 {4-5}, 288-90) as evidence for its claim. The authors also reported that highly efficient humans could even outlast most mammals.
There you have it, humans are meant to run and it is encouraged, only if the body is in proper alignment and if taken in strides. Get it, Strides and running. Funny huh.
Visit www.upwardmotionpt.com for your FREE personal training session!
Another article published in the New York Times (October 27, 2009) asked the same question and concluded that we are. The article cited a report published in a 2007 issue of Sports Medicine (2007; 37 {4-5}, 288-90) as evidence for its claim. The authors also reported that highly efficient humans could even outlast most mammals.
There you have it, humans are meant to run and it is encouraged, only if the body is in proper alignment and if taken in strides. Get it, Strides and running. Funny huh.
Visit www.upwardmotionpt.com for your FREE personal training session!
Valentine's Day Lovin!
The Benefits of Valentine's Day
Have the house to yourself this Valentine's Day? Joy Davidson, PhD, a New York psychologist and sex therapist says, "Of course, sex is everywhere in the media, but the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
So what are they benefits of good loving in a relationship? Here's just a few!
1. Sex Relieves Stress
Lowering blood pressure and overall stress reduction were major outcomes of a study done on 24 women and 22 men who kept track of their sexual activity. The study showed that those who had intercourse responded better to stressful situations than those who were abstinent.
2. Sex Boosts Immunity
Having sex once or twice weekly increases the levels of an antibody called immunoglobulin A which can protect you from getting colds and other infections.
3. Sex Burns Calories
30 minutes of sex burns 85 calories or more. The math? 42 half-hour sessions will burn 3,570 calories. In other words? You'll burn at least a pound of fat! "Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well," she says.
4. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
5. Sex Reduces Prostate Cancer Risk
Frequent ejaculations may reduce the risk of prostate cancer later in life. Men who had or have 5 or more ejaculations weekly in their 20's reduced their risk of getting prostate cancer by a third! Older men who ejaculate 21 or more times a month are reducing their risk of prostate cancer as well.
6. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life. To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
7. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research. Getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Enough reasons to cuddle up with your love on Valentine's Day? We sure hope so! Maybe even enough reasons to cuddle up more than just on Valentine's Day!
Visit www.upwardmotionpt.com for your FREE personal training session!
Have the house to yourself this Valentine's Day? Joy Davidson, PhD, a New York psychologist and sex therapist says, "Of course, sex is everywhere in the media, but the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
So what are they benefits of good loving in a relationship? Here's just a few!
1. Sex Relieves Stress
Lowering blood pressure and overall stress reduction were major outcomes of a study done on 24 women and 22 men who kept track of their sexual activity. The study showed that those who had intercourse responded better to stressful situations than those who were abstinent.
2. Sex Boosts Immunity
Having sex once or twice weekly increases the levels of an antibody called immunoglobulin A which can protect you from getting colds and other infections.
3. Sex Burns Calories
30 minutes of sex burns 85 calories or more. The math? 42 half-hour sessions will burn 3,570 calories. In other words? You'll burn at least a pound of fat! "Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well," she says.
4. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
5. Sex Reduces Prostate Cancer Risk
Frequent ejaculations may reduce the risk of prostate cancer later in life. Men who had or have 5 or more ejaculations weekly in their 20's reduced their risk of getting prostate cancer by a third! Older men who ejaculate 21 or more times a month are reducing their risk of prostate cancer as well.
6. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life. To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
7. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research. Getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Enough reasons to cuddle up with your love on Valentine's Day? We sure hope so! Maybe even enough reasons to cuddle up more than just on Valentine's Day!
Visit www.upwardmotionpt.com for your FREE personal training session!
Monday, February 1, 2010
Alvidrez Granola Balls
Alvidrez Granola Balls
At the Anniversary party we made these delicious granola bars. We originally got the idea from Marie Alvidrez, but we put a little UMPT twist on it! They turned out wonderfully!
Makes about 24 small balls.
Ingredients:
2 Cups Quick Cooking Oats
1 1/2 Cups Almond Butter/Peanut Butter
1 Cup Organic Agave Nectar
1 1/2 Cup Raisins
1 1/2 Cup Thinly Sliced Almonds
1/2 Cup Water (Or more depending on the oats you use)
Vanilla to Taste
Optional: Natural Cocoa Powder to Sprinkle on Top
4 Scoops Protein Powder
Directions: Put the oats, almond butter, agave, raisins, almonds, vanilla, protein powder and water in a large mixing bowl. You may want to add more of one ingredient or less of another! Mix until evenly moist. Cover a cookie sheet with wax paper. Make small balls and place them on the wax paper. Place in the refrigerator for about 1 hour or until solid. Sprinkle with cocoa powder and enjoy! Refrigerate leftovers for a healthy snack anytime.
Add dry fruit such as apricots or different kinds of nuts! Any other ideas? E-mail them to us and let us know how you like this recipe!
At the Anniversary party we made these delicious granola bars. We originally got the idea from Marie Alvidrez, but we put a little UMPT twist on it! They turned out wonderfully!
Makes about 24 small balls.
Ingredients:
2 Cups Quick Cooking Oats
1 1/2 Cups Almond Butter/Peanut Butter
1 Cup Organic Agave Nectar
1 1/2 Cup Raisins
1 1/2 Cup Thinly Sliced Almonds
1/2 Cup Water (Or more depending on the oats you use)
Vanilla to Taste
Optional: Natural Cocoa Powder to Sprinkle on Top
4 Scoops Protein Powder
Directions: Put the oats, almond butter, agave, raisins, almonds, vanilla, protein powder and water in a large mixing bowl. You may want to add more of one ingredient or less of another! Mix until evenly moist. Cover a cookie sheet with wax paper. Make small balls and place them on the wax paper. Place in the refrigerator for about 1 hour or until solid. Sprinkle with cocoa powder and enjoy! Refrigerate leftovers for a healthy snack anytime.
Add dry fruit such as apricots or different kinds of nuts! Any other ideas? E-mail them to us and let us know how you like this recipe!
Thursday, January 28, 2010
Upward Motion Personal Training One Year Anniversary Party!
Join us on Saturday, January 30th between 10am and 2pm for complimentary Health and Fitness assessments by acupuncturists and our personal trainers. Enjoy delicious food and chances to win passes to try out one of our exclusive health and fitness programs or a personal training with one of our personal trainers on us! Don't miss out on our first birthday party we're throwing for you and your guests!
What: Anniversary Party of course!
When: January 30th 2010, 10am to 2pm
Where: Upward Motion Personal Training Studio
For directions click here!
Who: You and you and you and you and....
Join us on Saturday, January 30th between 10am and 2pm for complimentary Health and Fitness assessments by acupuncturists and our personal trainers. Enjoy delicious food and chances to win passes to try out one of our exclusive health and fitness programs or a personal training with one of our personal trainers on us! Don't miss out on our first birthday party we're throwing for you and your guests!
What: Anniversary Party of course!
When: January 30th 2010, 10am to 2pm
Where: Upward Motion Personal Training Studio
For directions click here!
Who: You and you and you and you and....
Healthy, Quick, Delicious Recipes to Try
White Bean and Artichoke Dip
(When I found this recipe it immediately reminded me of the yummy pecan or almond crackers one of the trainers, Jami, enjoys daily!)
Ingredients:
1 peeled garlic clove
1 teaspoon dried rosemary
3 tablespoons fresh lemon juice
2- 15.5 oz cans white beans, drained and rinsed
1- 14 oz can artichoke hearts, drained (try to get one packed in water, if not, rinse)
Directions:
Blend garlic and rosemary until finely chopped. Add lemon juice and blend. Add beans and artichoke hearts, blend until smooth. Be sure to stop and scrape down the sides every once in awhile. Serve with pecan or almond crackers, pita bread, celery sticks or carrots!
Nutritional Facts:
2 1/2- 1 Cup Servings
27 Calories
1 Gram Fat
Honeydew-Kiwifruit Smoothie
Ingredients:
2 cups cubed honeydew
1 small Granny Smith apple peeled, cored, and cubed
1 kiwifruit peeled and cubed
1 tablespoon lemon juice
1 cup ice cubes
Optional: 2 to 3 tablespoons sugar
Directions:
In blender, combine honeydew, apple, kiwifruit, lemon juice, and sugar. Blend until smooth.
Add ice cubes. Blend until mixture is slushy.
Enjoy!
Nutritional Facts:
3 Servings
110 Calories
0 Grams Total Fat
Add some of your favorite protein powder and let us know what you think at the Anniversary Party! Have any delicious, healthy and quick recipes? Bring those to the Anniversary Party too!
White Bean and Artichoke Dip
(When I found this recipe it immediately reminded me of the yummy pecan or almond crackers one of the trainers, Jami, enjoys daily!)
Ingredients:
1 peeled garlic clove
1 teaspoon dried rosemary
3 tablespoons fresh lemon juice
2- 15.5 oz cans white beans, drained and rinsed
1- 14 oz can artichoke hearts, drained (try to get one packed in water, if not, rinse)
Directions:
Blend garlic and rosemary until finely chopped. Add lemon juice and blend. Add beans and artichoke hearts, blend until smooth. Be sure to stop and scrape down the sides every once in awhile. Serve with pecan or almond crackers, pita bread, celery sticks or carrots!
Nutritional Facts:
2 1/2- 1 Cup Servings
27 Calories
1 Gram Fat
Honeydew-Kiwifruit Smoothie
Ingredients:
2 cups cubed honeydew
1 small Granny Smith apple peeled, cored, and cubed
1 kiwifruit peeled and cubed
1 tablespoon lemon juice
1 cup ice cubes
Optional: 2 to 3 tablespoons sugar
Directions:
In blender, combine honeydew, apple, kiwifruit, lemon juice, and sugar. Blend until smooth.
Add ice cubes. Blend until mixture is slushy.
Enjoy!
Nutritional Facts:
3 Servings
110 Calories
0 Grams Total Fat
Add some of your favorite protein powder and let us know what you think at the Anniversary Party! Have any delicious, healthy and quick recipes? Bring those to the Anniversary Party too!
Tuesday, December 22, 2009
Pear and Cranberry Crisp
Prep time: 10 minutes
Cook time: 1 hour
Makes: 6 to 8 servings
Ingredients
Filling
1/3 cup dried cranberries
2 pounds firm pears (4 large or 5 small pears), peeled, cored, and cut into 1/2-inch slices
2 tablespoons maple syrup
1 tablespoon all-purpose flour
1/2 teaspoon vanilla extract
Topping
1/4 cup sliced almonds
1/4 cup whole wheat pastry flour
1/4 cup brown sugar
3 tablespoons rolled oats
Pinch ground nutmeg
Small pinch salt
2 1/2 tablespoons unsalted butter, cubed and softened
Directions
1. Preheat the oven to 350 degrees. Place the cranberries in a bowl and cover them with boiling water. Let soak until plump, about 15 minutes. Drain well.
2. Combine the almonds, whole wheat flour, brown sugar, oats, nutmeg, and salt in a food processor; pulse a few times. Add the butter and pulse until the mixture resembles granola.
3. In a 10-inch glass pie plate or baking dish, combine the drained cranberries with the pears, maple syrup, flour, and vanilla. Toss well. Scatter the topping over the fruit.
4. Bake the crisp until the topping is well browned, about 1 hour. Serve warm.
Nutrition facts per serving: 260 calories, 3g protein, 49g carbohydrate, 7g fat (3.3g saturated), 6g fiber
Visit www.upwardmotionpt.com for your FREE personal training session!
Foam Rolling
Foam Roller on Steroids
I'm not one to plug the products that we sell, but this product I truly do believe in. Some of you already know the great benefits of massage, but imagine how amazing it would be to give yourself a massage. With the product line from Trigger Point Therapy you can do it! They offer several different products, but our favorite is The Grid. The Grid is a foam roller with varying densities and widths to allow you to take traditional foam rolling to the next level. Read our article below on how beneficial foam rolling is to the human body and if your interested, we sell them in the Upward Motion Personal Training studio, so you don't have to go very far!
For your FREE personal training session visit www.upwardmotionpt.com!
For your FREE personal training session visit www.upwardmotionpt.com!
Tuesday, December 8, 2009
Self-Massage Made Easy
Once a luxury, massages are now necessity for athletes because of the wonderful benefits on the body such as reducing scar tissue which helps in the prevention of injuries. Massages shorten and flush out over worked muscles which makes tearing much less of a probability.
Now, massages are not just recommended for athletes but also for anyone who has a work out regimen, but that can become extremely expensive. That's why more and more people are turning to self-massage which is a huge fraction of the cost of professional massages. Foam rollers and massage balls are just some of the ways to relieve sore muscles and YouTube and store bought videos make knowing how easier.
If $25 for a foam roller is out of your budget, household objects are just as effective. Try using a tennis ball, baseball, or golf ball, even using your own hands can relieve and relax sore muscles.
Though self-massage is highly effective, getting a professional massage twice a year or so is still recommended. "You brush away some plaque yourself, but you still go to the dentist for a thorough cleaning," said Cassidy Phillips, founder of Trigger Point Performance Therapy, considering oral hygiene importance to massage therapy importance.
To many people muscle is not the only thing that benefits from massage, convenience of giving yourself a massage means less pain and less waiting around for appointments.
For more information on this subject, check out the original article in The New York Times. Click the link to go directly there!
Now, massages are not just recommended for athletes but also for anyone who has a work out regimen, but that can become extremely expensive. That's why more and more people are turning to self-massage which is a huge fraction of the cost of professional massages. Foam rollers and massage balls are just some of the ways to relieve sore muscles and YouTube and store bought videos make knowing how easier.
If $25 for a foam roller is out of your budget, household objects are just as effective. Try using a tennis ball, baseball, or golf ball, even using your own hands can relieve and relax sore muscles.
Though self-massage is highly effective, getting a professional massage twice a year or so is still recommended. "You brush away some plaque yourself, but you still go to the dentist for a thorough cleaning," said Cassidy Phillips, founder of Trigger Point Performance Therapy, considering oral hygiene importance to massage therapy importance.
To many people muscle is not the only thing that benefits from massage, convenience of giving yourself a massage means less pain and less waiting around for appointments.
For more information on this subject, check out the original article in The New York Times. Click the link to go directly there!
Thursday, December 3, 2009
Exercise and Brainpower
Who says jocks are stupid? Not the Proceedings of the National Academy of Sciences study that showed a strong cardiovascular system in young adults may boost brainpower. If you've ever heard the saying, "a healthy mind lives in a healthy body" than you know this concept has been around a long time.
"We are aiming at politicians and educators who decide on academic curricula and budgets and how sport fits into the picture of academic success," says study senior author H. Georg Kuhn. The study also found that genetics has a lot less to do with exercise and weight-loss than was previously thought. In reality it's environment that has the biggest factor.
The study looked at 18 year old men and their previous academic performance, what socioeconomic class they came from, and the number of siblings they had. Better cardiovascular endurance was associated with higher intelligence, although muscle strength was not. Twin men were involved in the study which showed that environment counted for more than 80% and genetics were less than 15%.
"We are aiming at politicians and educators who decide on academic curricula and budgets and how sport fits into the picture of academic success," says study senior author H. Georg Kuhn. The study also found that genetics has a lot less to do with exercise and weight-loss than was previously thought. In reality it's environment that has the biggest factor.
The study looked at 18 year old men and their previous academic performance, what socioeconomic class they came from, and the number of siblings they had. Better cardiovascular endurance was associated with higher intelligence, although muscle strength was not. Twin men were involved in the study which showed that environment counted for more than 80% and genetics were less than 15%.
"Any number of factors could explain why better cardiovascular fitness through exercising impacts brain function, including improved blood flow to the brain, diminished anxiety, enhanced mood and less fatigue." says Dr. Johnathan H. Whiteson, co-founder of a cardiopulmonary rehabilitation center.
Lesson of the day: Hit the gym before you hit the books!
Visit www.upwardmotionpt.com for you FREE consultation!
Lesson of the day: Hit the gym before you hit the books!
Visit www.upwardmotionpt.com for you FREE consultation!
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