Fitness Together Wheaton

How did dumbbells get their name?

ftwheaton — Fri, 08 Oct 2010 00:39:54 +0000

Dumbbells” as a word originated in Tudor England – athletes used hand-held church bells to develop the upper body and arms. These bells ranged in weight from a few ounces to many pounds. The bells were flourished in various ways. This would have made a great deal of noise, so the athletes would take out the clappers so they could practice quietly; hence the name “dumb”, as in “no sound”, and “bell” – dumbbell. When strongmen started to make their own equipment, they kept the name, even though the shape changed. Kettles were also available in various sizes, ranging up to those holding several gallons. Filled with sand or water, these too could be used for training. When athletes started making purpose-built equipment, they also kept the name

Coffee

ftwheaton — Mon, 26 Jul 2010 17:37:50 +0000

Many people start their day on a dose of hot coffee but is it good for you? Here are some of the ill health effects of coffee:

Cancer: over 1000 chemicals are found in coffee and 19 are known carcinogens.

Gastrointestinal: Coffee is known to cause damage to the gastrointestinal organs causing gastritis and ulcers.

Anxiety and sleep changes: Coffee can cause anxiety and insomnia in some people.

Cosmetic: Coffee stains your teeth and causes bad breath.

Cholestrol: Some coffee has been shown in studies to raise human LDL cholesterol.

Blood pressure: Caffeine may raise blood pressure.

Pregnancy: Some studies have shown that heavy coffee consumption during pregnancy increases the chances of still births.

Coronary artery disease: Caffeine, in some studies, has been shown to be linked to coronary artery disease.

Summer swimming

ftwheaton — Thu, 15 Jul 2010 18:26:33 +0000

Here are a few reasons why swimming is great in the summer:

Low impact — When you exercise on land, such as running or walking, you put a lot of pressure on your joints, bones and muscles. With swimming, the buoyancy of water acts cushions your body and is no harsh pounding to stress your joints and muscles. In fact, swimming is regarded as one of the safest exercises, with very little risk of injury. And many people who have been injured turn to swimming as a way to exercise, and even rehabilitate their injuries.
Anyone can do it — No matter your age, weight, skill level, or fitness level, swimming is an excellent choice for anyone including overweight people, people with disabilities , pregnant women and seniors.
Longevity — A recent study shows that swimming helps you live longer. In a study of more than 40,000 men ages 20 to 90, swimmers were 50 percent less likely to die during the 32 year study period than were walkers or runners.
Weight loss — You burn around three calories a mile per pound of bodyweight. So if you weigh 150 pounds and you swim one mile in 30 minutes, then you will burn 900 calories per hour. Of course, how many calories you burn depends on how much you weigh and the intensity of your workout. If you weigh 150 pounds and swim at moderate intensity, you will burn around 600 calories per hour.
Cross- training — Swimming is also a great way to do cross-training, when added to your regular workouts. Before a land workout, swimming helps you warm up. After a land workout, swimming helps you cool down, recover your muscles and relax.
Physical health benefits — Swimming builds flexibility, endurance, muscle strength and cardiovascular health. Water adds 12 times more resistance than air, so it takes more work to move through water than air. Swimming not only helps strengthen muscles, it also helps builds lean, flexible muscles.
Mental benefits — For many swimmers, swimming is like a form of mediation. This is because swimming is a focused activity that cannot be combined with distractions like reading or watching television. Swimming forces you to regulate your breathing, and allows you to focus on nothing but the rhythm of your stroke. It reduces stress and leaves you feel relaxed and refreshed.
Recreation — Swimming is a lot of fun and can be a great way to socialize. Whether at the beach or a pool, it is fun to swim with other people. You can join a water aerobics class or a master’s swim practice, and socialize while you workout.

Swimming is a lifetime sport that benefits the body, mind and spirit.

swimmingbenefits.com

Labor day 5k

ftwheaton — Fri, 09 Jul 2010 18:21:53 +0000

If you are looking to set yourself a nice new goal and don’t know what to do- consider a 5k race. Training for this will get you into great cardiovascular shape. The St. Petronille 11th Annual 5k Run/walk takes place on Labor Day Monday September 6, 2010. It is an 8 am shotgun start. All proceeds benefit the St. Petronille Youth Ministry Mission Work. Fitness Together Wheaton is a proud sponsor of this event and will also be present at the event. Check with us at the studio for registry information. Hope to see you there!

Cherry Orange Oatmeal Outdoors Bars

ftwheaton — Thu, 03 Jun 2010 20:34:25 +0000

Serves 12

Having a quick energy snack ready when you’re on the go–whether on a hike or a road trip, at camp or at work–is helpful to keep hunger and your mood in check. Sometimes it’s a challenge to decide which energy bar will taste good and be worth the money, though. So why not make your own bars and have a little more control over the cost and what’s in them? Try this simple recipe, using whatever dried fruit you prefer (cranberries, blueberries, apricots), cinnamon instead of nutmeg or peanut butter instead of almond butter. You could even add chocolate chips, but do finish them with a healthy sprinkle of ground flaxseed!

Ingredients

Natural spray oil for pan
3 cups gluten-free rolled oats
1/3 cup 365 Everyday Value Smooth Almond Butter
1 cup dried sour cherries, or a mix of cherries and raisins
1/2 cup orange juice
1/3 cup 365 Everyday Value Wildflower Honey
1 teaspoon ground nutmeg
1/2 teaspoon salt
3 egg whites
2 tablespoons 365 Everyday Value Organic Finely Ground Flaxseed

Method

Preheat oven to 350F. Lightly spray an 8-inch square pan with oil; set aside. Mix together oats, almond butter, cherries, orange juice, honey, nutmeg, salt and egg whites in a bowl; press firmly into pan. Bake until golden brown around the edges, about 35 minutes. Let cool 5 minutes, sprinkle flaxseed over the top, let cool completely, cut into bars and serve.

Nutrition

Per serving (about 2oz/66g-wt.): 200 calories (45 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 110mg sodium, 32g total carbohydrate (6g dietary fiber, 13g sugar), 7g protein

Try this…

ftwheaton — Wed, 02 Jun 2010 21:52:50 +0000

You can try this for a day, a week, a month..but ideally you should try it for a lifetime..Try cutting out trans fats. All of them. Not some of them, not one of them, not half of them, but all of them. Trans fatty acids are created in an industrial process that adds hydrogen to liquid vegetable oils which in turn makes them more solid. Another name for trans fats is partially hydrogenated oils. Like HFCS, companies like to use trans fats because they are inexpensive , easy to use, and last a long time. When consumed trans fats will raise LDL (bad) cholesterol levels and lower your HDL (good) cholesterol levels. This will increase your risk to have a stroke or a heart attack as well as developing type II diabetes. So it’s your choice. Try cutting them out..see what happens.

HFCS

ftwheaton — Thu, 27 May 2010 18:45:49 +0000

High fructose corn syrup. This is something that shouldn’t exist in your household. Don’t put it in your mouth, don’t look at it, don’t touch it, don’t walk near it in the grocery store. HFCS is made when glucose( the sugar in cornstarch) is chemically converted into fructose. It is cheaper than sugar and acts as a sweetener. This is why it is used as an ingredient in many processed foods. HFCS has been under scrutiny when a number of studies have claimed that HFCS contributes to the obesity epidemic as well as type II diabetes, high blood pressure, and heart disease. HFCS is found in many things such as cereals, sauces, condiments, pre-packaged and processed foods, and canned goods. The best thing you can to to avoid this product is read the label. There are plenty of options out there that don’t involve HFCS. If you must choose something that includes it in the list then choose something where it is at the end of the list, meaning there is less quantities of it. This product is cheap, unhealthy, and chemically created. Try avoiding HFCS and trans fats altogether and see how that makes you feel.

90 degrees in May

ftwheaton — Tue, 25 May 2010 16:19:14 +0000

The warm weather started a little early this year. I’m sure everyone has their air conditioners on. This doesn’t mean stop exercising. If an indoor exercise facility isn’t available to you, you must manage to do your work outside. If this is a must and it is extremely hot weather, then arrangments must be made to either exercise in the early morning or the late evening when the sun isn’t at its hottest and brightest. If you have the notion to exercise during the peak hours of the day make sure you are wearing sunblock, glasses and have water available to you while you are biking or running. (Even if you are swimming you need to watch out for dehydration). Make sure you aren’t running in an area where there is vast open land and no people if something heat related happens to you. Keep your exercise to a shortened time- don’t be trying to run a marathon in the heat of the day. Again- try to beat the heat of the sun before it gets to hot. Other than that- enjoy the weather! Hopefully winter is gone!

Read your food labels

ftwheaton — Thu, 13 May 2010 17:21:12 +0000

It is SO important to read the labels of the food you are eating. I find many people just taking something for what the label says. If it says all natural blah blah blah it doesn’t mean it is healthy. Some labels mean nothing. You need to in fact read the nutrition labels. Take a look at the calories, the sodium, fat, trans and saturated fat and serving size. You will be surprised to see what is actually in your food. When you are browsing the shopping aisle take the time to compare items and choose the healthiest product. There is quite a variation in between different brands. You can find better choices for anything if you take the time to look. Also look for products that are healthier and more nutritious such as things made with whole wheat or whole grains. Sometimes organic choices are better also. When you are looking for fresh fruit you should generally purchase fruits that have a thin skin organically. If it has a thick skin such as a banana or an orange it is usually okay to buy it regular…

Portobello mushroom sandwich

ftwheaton — Tue, 11 May 2010 23:11:25 +0000

Serves 2

A satisfying entrée featuring the meaty flavor of portobello mushrooms.

Ingredients

2 large portobello mushrooms, stems removed
1/4 cup + 1 tablespoon prepared balsamic vinaigrette,* divided
2 pieces focaccia bread, about 6-x-6-inches each
2 slices provolone cheese
2 jarred roasted red peppers, drained well
Handful arugula leaves

Method

Marinate mushrooms at room temperature in 1/4 cup of vinaigrette for about 20 minutes.

Preheat broiler. Broil mushrooms about 3 inches from the broiling element 6 to 7 minutes per side, until lightly browned. Halve the focaccia horizontally and place the cheese on one side of the bread. Cut the broiled mushrooms into l-inch-thick slices diagonally and arrange them over the cheese. Place the peppers over the mushrooms and top with the arugula. If you like, sprinkle a little vinaigrette over the arugula. Close up the sandwiches and serve.