Get T.O.N.E.D at Longwood Fitcorp

Class: Toned
Date & Time: Thursday 12:05-12:55pm
Instructor: Rachel Coleman


T.O.N.E.D is a class that will benefit anyone from fitness enthusiasts, novice exercisers, to former and current athletes. While this class may seem intimidating. everyone who frequents T.O.N.E.D. leaves completely satisfied.

Warning:

Regularly participating in T.O.N.E.D may result in cardiovascular health, strength, and a new found passion for exercise. Here is what one particular patron of T.O.N.E.D had to say about the class”

"Classes like T.O.N.E.D are few and far between. I look forward to it every week. Rachel sure knows how to push me to my limits. I love how she keeps it fresh every week. Just when I think I’m getting in good shape, she challenges me a little more. I‘ve been an athlete all my life, and been going to the gym regularly for 15 years; I’ve tried my fair share of Group Fitness classes. All I can say is that T.O.N.E.D is the best of the best. It’s also FREE for members! My only complaint is that T.O.N.E.D isn’t held more than once a week!”

Best and Worst Cookout Foods

Did Your Favorites Make the Cut?
Summer is almost here, and that means outdoor parties and cookouts with friends and family. If you’re trying to eat healthier, it can seem hard to find good choices at the picnic table. But you don’t have to hide out until September just to resist temptation. Whether you're a host or a guest, you can enjoy the best of barbecue season without padding your waistline. Use this guide to choose food that's light, healthy and refreshing at any backyard blowout.

Burgers 'n Dogs
Hamburgers and hot dogs are a big part of summer eating but they don’t have to be a diet disaster. Start with a 100% whole wheat bun instead of white for a healthy dose of fiber and watch the fat content of the meat. The average beef and pork hot dog contains about 180 calories and 17 grams of fat before you add a bun and toppings. Turkey dogs are tasty and won’t sabotage your diet—you can have two of them for less than100 calories. If you’re going for a burger, stay away from the high-fat toppings like cheese, mayo and bacon. Choose cheese slices made with skim milk to reduce the fat content and load your burger with mustard and fresh veggies instead.
To read more.

Diet:
Problem: Eating three big meals a day.
Solution: More meals (5-6 per day), less food per meal. Most people still stick to the outdated advice of 3 big meals per day. The problem with that advice is most people stagger their meals too far apart often resulting in overeating at each meal. Whatever your body isn’t using for energy gets stored as fat. Eating this way is also metabolically inefficient for calorie burning. By eating before you’re starving at regular 2-3 hour intervals you keep your metabolism working throughout the day often resulting in more energy and more calories burned per day and less food stored as fat.

Problem: Eating processed foods and simple sugars
Solution: Don’t eat anything that comes in a box and avoid simple sugars/carbohydrates. Complex carbs such as those found in brown rice, whole wheat bread etc help regulate glycogen and insulin levels in the body leaving us with more energy for longer periods of time, and tricking the body into feeling fuller longer. Simple carbs such as those found in white bread, white rice, soda etc are processed quickly resulting in quick bursts of increased energy and the subsequent crash. Furthermore if those simple carbs are not being used for energy as you eat them your body will store it as fat! Processed foods have so many negative effects and short comings compared to their non processed counterparts it would take pages to explain. For brevity’s sake, try to only eat foods that ran on land, swam in water, or grew from the earth, minus the human additives. Organic is good.

To learn more about what to eat to fuel your workouts, please contact one of our registered dietitians.

Men Keep Bone Benefits From Early Exercise

by Joy Keller
Men who participate in sports activities in their late teens enjoy bone-building benefits that stick around for years. This is the case even if they stop training, according to a study published in the August issue of The Journal of Clinical Endocrinology & Metabolism (2006; 91 [7], 2600–2604).
Physical activity is known to increase bone mineral density (BMD), which reduces the likelihood of fractures in later life. While people achieve peak BMD after reaching puberty, there is evidence that exercise has the greatest bone-building effect during childhood and early puberty. These researchers wanted to examine the effect of physical activity on BMD “after puberty in men” (something that has not been well investigated) and to explore whether the benefits of early-life exercise for bone strength persist if a person stops training.
To investigate, the scientists followed 63 athletes and 27 nonathlete control subjects for 8 years. The average age was 17 when the study began. At the outset, all the athletes, who were either ice hockey or badminton players, had been training for an average of 10 years and were actively training about 9 hours a week. Their workouts included soccer, long-distance running and strength training. This group had a higher average BMD than the control group.
More than 2 years into the study, the athletes showed increases in BMD compared with the control group. At the second follow-up, about 51/2 years into the study, 27 athletes had ceased training and showed BMD losses compared with their active counterparts. By the third follow-up, almost 8 years after the start, an additional 13 athletes had stopped training. This group showed greater BMD losses than either the controls or the athletes who were still active. However, at this last follow-up, even the athletes who had stopped training had higher BMD measurements than the control group—with gains sufficient to cut their future fracture risk by 50%. Of particular interest to the study authors: the men retained their training benefits in the hip area, where fractures in later life can be particularly crippling.

To maximize your fat loss, try these workouts. For assistance in designing effective, safe workouts, consult with a certified personal trainer.
Go Hard
A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:
•5–6 x 3 minutes at 95%–100% maximum (max) heart rate (HR) with 2-minute active recovery periods
•4 x 4 minutes at 95%–100% max HR with 3-minute active recovery periods
•8–12 x 30 seconds fast with 1-minute active recovery periods
Each of these interval workouts should include a warm-up and a cool-down.
Go Very Long Long runs or bike rides (≥ 1.5–2 hours at 65%–70% max HR) that stimulate mitochondrial synthesis and promote the depletion of glycogen threaten the muscles’ survival, since carbohydrates are muscles’ preferred fuel. In response to this threat, muscles “learn” how to use fat more effectively and over time become better fat-burning machines.

Challenge Question Answer

True or False: Do you really need to drink sports drinks when you workout?

No, not really. Most people who drink them haven’t worked hard enough to need them. Plain water is great, but I know not as tasty as the variety of sports drinks and flavored waters available on the market. When considering these drinks, be careful. You want to ensure that you are not taking in too many calories, sugars and or carbohydrates. To learn more, read this article.


ANSWER: False