February Hotel Workout

December Hotel Workout

Are you traveling this holiday season? So many people are and it often leads to an excuse to get away from our workout routines. Guess what? We're here to help with a simple workout that anyone can do anywhere. No gym necessary. No equipment required. No excuses allowed!

FT EAST COBB'S AUGUST CLIENT OF THE MONTH

Suzanne M. - August's Client of the Month! (Before and After)      Suzanne has absolutely earned the title of Client of the Month. She has had amazing results so far with her consistency at FT and to cardio! When asked how Fitness Together has helped her most, she says,       "Accountability, accountability and accountability!  MANY   times, in the afternoon, I would think "I wish I did not have an appointment today, but it is too late and I'm too cheap to cancel."  And then I go and always feel great once I am there, and, especially, after we finish.      Trainers pushing me to the next level in strength.  I never would have reached the point I have with lifting if working solo at a gym.  I would have been afraid of injury, or worse, looking foolish!"       We asked Suzanne "How do you think you have most improved since working with Fitness Together?     "Most improved is probably form.  I really try to have an awareness of starting with the correct form and recognizing when it is slipping so I can make corrections.  Having the trainers there to help me modify and correct is key."     When Suzanne isn't at FT, she is Reading, watching TV, doing puzzles and playing casual word and puzzle video games...i.e. all sedentary activities!      When it comes to her goals, there are a few things she wants to continue working on while at FT:     "I have a somewhat arbitrary weight goal in mind but more important to me are strength gains and weight maintenance.  Longer term, I want to get out of the cycle of losing some on the summer and gaining more every winter. My goal this winter is to stay within five pounds of my October assessment come February.  I must ignore that urge to hibernate and eat when it is cold and dark!"     Thank you Suzanne for being such an amazing client! You are putting in the hard work and it shows!

FT East Cobb's July Client of the Month

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Andy G. - July's Client of the Month!

(Before and After)

     Andy has absolutely earned the title of Client of the Month. He has had amazing results so far with a clean diet and his consistency at FT! When asked how Fitness Together has helped him most, he says, "FT has been a great place to work out and develop an understanding of a healthy lifestyle combining diet, stretching, exercise weights and cardio to be integrated into life not stuck on when time permits. The trainers have been very helpful and patient over the past 10 years! The one thing they have helped with the most is providing a super environment where they are supportive, patient and challenging without being "judgey"! When I decided to turn it on and commit to this recent set of fitness goals they were my big part of my support system pushing me to stay committed and challenging me with a set of workouts that balanced my goals around strength and flexibility. I was also inspired by seeing several of my FT  friends achieve dramatic results and becoming role models for others. "

    We asked Andy "How do you think you have most improved since working with Fitness Together?"

"The biggest change has been integrating fitness as part of my daily life not just something to do when time permits. In the last 6 months since Christmas I have lost nearly 40 pounds by adding a strong daily cardio regime and committing to a clean healthy diet." 

   When Andy isn't at FT, he is golfing, fishing, hanging out at the beach with his wife, Kathy, and dog, Jasper, and watching one of his favorite shows, Diners, Drive Ins, and Dives! 

     When it comes to his goals there are a few things he wants to continue working on while at FT. 

"Over the near term I am committing to staying the course to get down to my goal weight ( 20 lbs. to go)  while adding additional muscle and flexibility.

Long term my goal is to travel more, continue working out, learning how to cook foods in a healthy way ( I have no problem eating them) and expanding my workouts to include things like Yoga and Boxing after I retire."

    Thank you Andy for trusting us to help you on your journey! Keep asking questions and keep up the amazing work you have obviously put in! 

July Hotel Workout - Mobility Flow

Check out July's Hotel Workout. It's a mobility focused routine to help get you moving better. It will get your whole body engaged. These moves are great for alleviating back and joint pain and improving your functional flexibility.

5 Healthy Side Dishes You Can Take to a BBQ This Summer

Five Healthy Side Dishes You Can Take to a BBQ This Summer

When the weather heats up in the summertime, it’s a great chance to gather with your friends and family to enjoy good food, company and sunshine. Typical barbecue fare isn’t always the healthiest, so take it upon yourself to contribute at least one lighter side dish to the party that has just as much taste as the unhealthy version.

We’ve rounded up five healthy side-dish recipes that not only scream summer, but also have valuable nutrients …

Guacamole deviled eggs - Packed with protein from the eggs and heart-healthy fats from the avocado, this deviled egg recipe with a twist will be a crowd favorite. It takes less than 10 minutes to make, and the avocado-based green egg filling is festive and eye-catching. Find the recipe here: https://www.skinnytaste.com/guacamole-deviled-eggs/

Grilled peaches and cherries - Fresh fruit is tasty, but grilled fresh fruit is on another level. This simple recipe featuring peaches and cherries can be eaten as a sweet side dish, or topped with ice cream for a dessert. The peaches offer antioxidants and minerals, while the cherries are good for helping your body recover from tough workouts with their anti-inflammatory properties. Find the recipe here: https://homecookingmemories.com/grilled-peaches-and-cherries-cinnamon-honey-syrup/

Grilled zucchini roll recipe with goat cheese, roasted peppers and capers - Roll-ups aren’t just for kids. These grilled zucchini rolls are refined, yet full of healthy ingredients and are easy to make too. You’ll get valuable protein from the goat cheese, antioxidants from the red peppers and energy from the B-vitamin-rich zucchini. Find the recipe here: https://www.cookincanuck.com/grilled-zucchini-roll-recipe-with-goat-cheese-roasted-peppers-capers/

Southwest roasted potato salad - If the term “potato salad” concerns you, you’re not alone. But this take on potato salad is void of mayo, and instead uses healthy-fat-filled olive oil as a base with potatoes, corn, bell peppers, green onions and even dill. Find the recipe here: https://www.aberdeenskitchen.com/2016/05/southwest-roasted-potato-salad/

Avocado strawberry and spinach salad with poppyseed dressing - Salad doesn’t have to be boring, and this summer-inspired salad recipe most certainly is not. Its chock full of powerhouse ingredients like spinach, which is a great source of iron, calcium and magnesium — as well as strawberries, which are full of vitamin C and antioxidants to keep you healthy and happy. Find the recipe here: https://www.gimmesomeoven.com/avocado-strawberry-spinach-salad-with-poppyseed-dressing/

Happy eating!

5 Things You Should Do Before Your Next Beach Trip

Five Things You Should do Before Your Next Beach Trip

Nothing feels like summer like a trip to the beach. The waves splashing onto the sand, the sea breeze in the air and the bright sunshine all around you can make for a fun day. However, there are a few precautions you need to take ahead of time to make sure your beach excursion is safe and leaves you feeling your best.

Here are five tips to stay safe during the summer.

Hydrate before, during and after. 

Begin the hydration process before you go, keep it going during your trip and continue it after as well. Drinking enough clear fluids is an important part of your daily life, but it’s even more important when you will be outdoors and sweating in heat. The hydration process will keep your energy up, as well as keep your internal body temperature where it needs to be, so bring plenty of water for everyone in your group, and keep on drinking it after you leave. You can also try coconut water or watermelon water for extra hydrating electrolytes, without any added sugar.

Slather on the sunscreen.

It's no secret that you need sunscreen when you go to the beach, but what you may not know is that you need it even on a cloudy day, and you need to reapply it after swimming, toweling off or a lot of sweating too. Find a sunscreen that is SPF 30 or above and look for one that is of the mineral variety rather than chemical, then put it on at least 30 minutes before you hit the beach. (Mineral sunscreens contain zinc oxide and titanium dioxide and actually block the UV rays from your skin, whereas chemical sunscreens just filter them.) You’ll also want to reapply your sunscreen about 90 minutes into your beach day. It’s recommended that you apply sunscreen before putting on your bathing suit - UV rays can penetrate most fabrics!

Get to know your skin.

Skin cancer is the most prevalent form of cancer in the U.S., and you can damage your skin in the sun’s UV rays in just 15 minutes. Even with precautions, accidents happen. That’s why you should make it a point to assess the skin on your body, both front and back, so you can tell if you see any changes in moles, freckles or other abnormalities before and after your beach days. It’s also recommended that you see a dermatologist annually for a full skin check.

Plan for shade and covering during the peak hours.

Depending on where you live, the peak hours of sunshine can be from 10 a.m. to around 3 or 4 p.m. During that time, you want to make sure that you have access to a shaded area — preferably a large umbrella with airflow, so you can stay out of the sun’s harshest rays and seek shelter. You may also want to bring along sunglasses, a long-sleeve light shirt, pants and a wide-brim hat for extra protection.

Pack healthy snacks.

Playing beach volleyball, walking the coastline and swimming are excellent forms of exercise that all burn a lot of calories. That’s why you should be armed with plenty of healthy snacks during your next beach trip to keep your energy levels up. Fresh fruit is an excellent option, because not only will the fruit cool you down, but fruit contains a lot of water, so it helps with hydration too. Raw almonds, trail mix, celery and peanut butter and cheese and crackers are other great portable snacks. Stay away from anything spicy or too salty.

Be safe and have fun!