Compression Socks: A Hidden Advantage

By Jeff Loveland, Glastonbury Fitness Director

As a self-improvement tool, physical conditioning of the body is an excellent way of increasing the quality of your health, your relationships, and your overall outlook on life. Whether it be resistance training, interval training, endurance training, or any other type of structured exercise, placing a demand on the body to which our physical structure can respond and adapt to in a positive manner is beneficial. All of us have seen the miracle of hard work with a coach or trainer, and at Accelerated Fitness we monitor and track our clients’ progress to literally accelerate towards their established goals. But, unfortunately, sometimes our reach exceeds our grasp. The concept our trainers work hard to prevent and are all too familiar with: overtraining.

In terms of exercise, overtraining is defined as a failure to adapt to a specific training load. Also, if that training load is increased, then a noticeable decrease in performance is observed and/or measured. Professional athletes work as hard if not harder to recover from exercise than actually exercising. Weight loss is no exception. Most of you reading this article are familiar with the level of commitment it takes to work hard with a coach or trainer in order to improve your body composition (aka lose excess fat). During that process the threat of overtraining is always looming over your head. That is why professional coaches and trainers always build in recovery modalities to a program. One well-known but rarely considered modality is a pair of compression socks.

Compression therapy is not a new concept in the world of athletic training or physical therapy, but it is new to personal training. Commonly used for the temporary relief of varicose veins or orthostatic hypotension (a form of low blood pressure), athletes of all backgrounds are now utilizing this hidden advantage. Runners are among the most popular who don the articles of clothing, primarily for post-workout recovery. During almost all forms of exercise, metabolic wastes build up in and surrounding the musculature. Combined with the micro-trauma to the muscle, damage to the area is apparent and in need of attention. That is when the lymphatic system jumps in, removing those wastes and helping to rebuild those damaged tissues. Inflammation, we all know about it, we all can’t live without it.

To assist with the body’s natural processes, various forms of compression can squeeze out the built up metabolic toxins and flush them back into the circulatory system, allowing a faster clearance of all that garbage you accumulated during yesterday’s workout. One easy and affordable way to do this is by wearing compression socks. This modality keeps tension around the musculature of the calf, keeping the swelling down while still allowing the lymphatic system to clean up the damage. This means if your ankles took a beating during a recent HIIT training session, throw those socks on before you get into the car. Your legs will thank you!

In conclusion, if you are having a tough time recovering from those training sessions while still executing all of our recommendations that complement your regimen (which includes proper diet, adequate sleep, optimal hydration, moderate stress management, and pre/post workout protocols), try a pair of compression socks. There is no time limit as to how long you can wear them, as long as you find time to wear them. However many times you train per week should be the amount of times you wear the socks per week. Easily found in athletic goods stores or even your local pharmacy, an average pair of compression socks won’t cost you more than thirty dollars. As for the investment, your feet will feel better, your calves will feel better, and your legs overall will recover faster. During a run or after leg day, compression therapy is an option to accelerate your recovery. At Accelerated Fitness, we work hard to make and keep you healthy!

Park Bench Workout

-by Craig Toulouse, Tolland Fitness Director and Juliene Anderson, Tolland Trainer

Hey guys!!! The weather is getting nicer and that can only mean one thing...More time spent outside! What better way to take advantage of the beautiful weather than to get a fun and fast workout in that requires nothing more than a park bench and a wrist watch with a timer(or a stop watch). If you don’t have a park nearby you can easily achieve the same thing by taking a chair into your backyard. The workout has a series of 8 exercises that should be completed 4-6 times with a 1 minute rest between rounds and it takes about 30-45min. 

The exercises are as follows:

1. Incline Push-Ups             -30 seconds

2. Bulgarian Split Squats      -30 seconds per leg

3. Sprint                            -approx. 40 yards

4. Step Ups                        -30 seconds

Click here to watch videoer legs

Vacationing Away From AFS

-by Jeff Loveland, Glastonbury Fitness Director

To all of our clients, warmer weather is just around the corner (or here already!). Many of us will be traveling away from the studio and spending more time with family, friends, or just away from the office. It is time to rest and digest rather than constantly taxing that fight-or-flight portion of our brains. Kick back, get some rest, and put yourself as far away from your work as you can.

Aside from breaking from work, health and fitness should not be forgotten. Sure, I will not ask any of you to lift weights and exercise hard every day during vacation (it would not be a vacation otherwise), but neither will I encourage a decline in fitness levels. We have plenty of recommended travel workout plans posted here on our website, but besides that food must also be taken into account.

Here is an excerpt from a book written for the traveling professional athlete by expert coaches. These coaches, Mark Verstegen and Pete Williams, are some of the top professionals in their field and cater to the highest level of performers in the country (athletes and businessmen/women alike). This is an excerpt of recommendations they give to athletes when traveling from their book “Every Day is Game Day: The Proven System of Elite Performance to Win All Day, Every Day.” Take it with a grain of salt (not literally). These are excellent guidelines for the everyday vacationer.

Good luck and stay healthy and relaxed during your next vacation from Accelerated Fitness Solutions!

Smart Travel Reminders

-by Jeff Loveland, Glastonbury Fitness Director

1. Don’t skip meals. You must eat every three hours.

2. Bring bars and shakes. These are great for light fueling and pre/post workout nutrition.

3. Make sure there is a lean protein choice with each meal: grilled chicken, filet of beef, grilled fish, grilled pork, turkey, ham, and roast beef are great on sandwiches. Avoid anything fried.

4. Add your grains, wholesome carbs, fruits, and veggies. Add baked potato, rice, fresh fruit or veggies to every meal.

5. Stay hydrated. Drink ½ to 1 ounce per pound of body weight per day. This is especially important with air travel. Aim to drink about 8 ounces of fluid every hour on the plane.

6. Hunt at the airport: amidst all of the restaurants at the airport, search out the sandwich shops and the kiosks. You can build a great sandwich or salad and find trail mix, nuts, bars, and water at any kiosk or airport store.

7. Write it down: if you have problems keep your travel nutrition in check, take a small notebook with you when you travel and journal what you and drink during the trip.

Doug Dorsey: How to Accelerate Your Fitness Podcast

- Speaking Douglas Dorsey  and Article by Paul Haas

http://tuneinct.com/podcast/ctprofiles/doug-dorsey/?platform=hootsuite

Doug Dorsey is the owner of Accelerated Fitness Solutions in Glastonbury and Tolland, CT. Doug always played sports and went to college on a football scholarship. After getting his MBA he rediscovered his passion for fitness and began working with people on their own fitness goals as a personal trainer.

When asked what drives people to seek the help of a personal trainer, Doug responded, that most people come to seek help as a last resort. They have tried to reach their fitness goals on their own and just can’t seem to make it happen. If people get advice first they will discover the path of least resistance, which is the most effective and efficient manner to achieve fitness goals.

Why don’t people maintain the regimen of staying fit? The most important ingredient in a healthy life is fitness. People need to have the right perspective. If they look at exercise as a chore or as a way that will allow them to eat poorly it will be difficult to maintain the proper attitude. When you look at the benefits of a healthy lifestyle and improved quality of life it is much easier to motivate yourself to exercise.

Doug stresses that it is a process to change people’s perception about exercise. That process begins with education moves onto focus and then consistency. It’s important to create habits that support the desire to exercise. If you look at the need to exercise as a huge task it will become overwhelming. Doug says, “you just have to do it tomorrow”. Consistency can be built in three steps:

How do you select the best fitness option, there are so many? The key is to pick a fitness workout that best fits the goal. If you want to lose weight the workout must include strength training, aerobic exercise will take too long and won’t get you to your goal as quickly. It is crucial that the exercise routine mimic the goal. Interval training, where the individual works very hard and then recovers works very well for many people because it creates and extra burn after exercise is completed.

What are the benefits of working with a personal trainer?

Of course there are many benefits of being physically fit including greater confidence, increased self-esteem, better sleep, better sex and one of the best benefits is the fact that many people encourage their friends and family to follow a more healthy lifestyle because of the example they set.

Doug has written a book that still needs a title, however, it will be available later this year. The book is a “How to” about losing fat. Doug believes that people go about trying to lose weight the wrong way, doing it backwards. People need to focus on nutrition, sleep, exercise and most importantly having a plan for maintaining healthy habits. Without a plan you’re doomed.

Suspension Training

By Craig Toulouse, Tolland Fitness Director and Juliene Anderson, Tolland Trainer

Click here to watch video……..https://www.youtube.com/watch?v=p2un32q8xYc

Welcome to Spring! With the new season we have decided to depart slightly from our typical workout videos and bring you something a little different. This month we will have you using a suspension trainer. I am sure that you have all heard of a TRX. TRX is not the only brand of suspension trainers. A quick search on Amazon should give you a large selection of training straps starting as low as $35 or so. Suspension training provides a unique combination of strength, balance, coordination and stamina. It is for this reason that we recommend all of you to give this workout a try. It consists of 9 exercises that are to be performed for 1 min, with 30 sec to transition to the next. The entire circuit should be done for 3-4 rounds depending on level of fitness and time. Have fun, and as always, feel free to ask anyone at either of our Unlimited Personal Training locations for help if need be.

8 Food Additives You Should Avoid Like The Plague

- By Brandon Austin

Read Article here…… http://www.davidwolfe.com/food-additives-to-avoid/

Staying Hydrated and Healthy with Water

-by Jeff Loveland, Glastonbury Fitness Director

We do not drink enough water, plain and simple. It may seem like an abundant resource that’s everywhere, yet dehydration (both chronic and acute) have taken root in many parts of the United States. Approximately 60% of your body weight is due to water, which means the majority of the weight on the scale depends on your ability to stay hydrated. No wonder water is heavily correlated to your appearance and your health. If food is the gas to the car you call a body, then water is the oil that keeps everything going smoothly.

There are a multitude of measurable and reported symptoms related to both chronic and acute dehydration, although identifying the problem and being able to connect the lack of water content in your cells and a headache or dizziness is not crystal clear. The vast majority (approximately 75% of all Americans reported by CBS two years ago) are suspected to be suffering from chronic dehydration. Efforts from sources such as ABC news, CBS, WebMD, and a multitude of websites challenging their audiences to drink more water to achieve greater health are combating the effects of dehydration. What exactly happens when you decide to take on one of these 30 day “drink 6 bottles of water a day” challenges, or in other words providing enough water for your body to properly maintain equilibrium?

According to the Center for Disease Control and Prevention (CDC), the 4 main benefits of drinking water (in no particular order) include:

            1. Keeps the body’s temperature normal

            2. Lubricates and cushions your joints

            3. Protects your spinal cord and other sensitive tissues

            4. Gets rid of wastes through urination, perspiration, and bowel movements

When participating in regular exercise, water maintains its supremacy as one of the most important constituents of the human body. When we exercise, our body’s acid-base balance is crucial for optimal performance. Water plays a crucial role in this by serving as a transport medium for protein buffers (shields) such as hemoglobin and plays an indirect role in the functioning and formation of the blood’s most potent chemical buffer, sodium bicarbonate. There’s more than one reason you’d see athletes in the past mixing baking soda in their water!

Maintain proper fluid levels in the body is very important, but what happens when you go into a state of dehydration? The term dehydration is defined as “a condition resulting from negative water balance.” An example of this would be water loss exceeding water intake, like a marathon runner excreting more fluid through sweat than his or her fluid intake. During moderate to intense exercise, the signs and symptoms, according to Practical Applications in Sport Nutrition, to be on the lookout for are:

Outside of exercise (or after exercise), other signs and symptoms to monitor for are:

Some of these above symptoms may be displayed when waking up from a night’s sleep, which means your body is telling you to rehydrate. So when you wake up with a headache, don’t reach for the Advil, reach for the water!

Now that you know the benefits of hydration and warning signs of dehydration, what should your fluid sources be? To answer that, filtered water should be your main source of fluid intake, with the exception of water with added organic electrolytes. No matter how much watermelon you can stomach, it won’t be enough to satisfy the Institute of Medicine’s daily recommended intake of 13 cups a day for beverages for men and 9 cups a day for women (yes beverages, not specifically water). Out of these beverages, which ones should you stay away from? Any drinks with caffeine, alcohol, or even protein will take away from your fluid intake/retention because of their ability to either cause the body to excrete fluids in urine or a normal metabolic production increase in urea. If exercise is involved, there are varied studies on replenishing muscle glycogen and blood glucose levels with sports drinks or juices (some even list an option of diluting soda with water then adding salt) but to be on the safe side stick with juices that are fresh squeezed, sports drinks that are made without any high fructose corn syrup or preservatives, and milk that is processed the least amount as possible.

Water is amazing, no doubt about that, but it’s also much more complicated than most of us initially think. We are always striving to stay hydrated and make sure our water intake is there everyday to stave off sickness and keep us healthy. The benefits are numerous, and everyone, including those who physically condition ourselves weekly, must always be wary of dehydration sneaking up on us. Two easy recommendations I can give you is to choose 2-3 times a day where you get water independent of eating food, whether it be right next to your keyboard or in the cup holder of your vehicle. Aim for 16 oz at that time, or as close to 16 ounces as possible. The second is to have 8-16 oz of water right when you wake up. After a long night of resting and recovering from the previous day, your body will likely be dehydrated and call for fluid replacement. This is why a second glass of juice or coffee in the morning is not uncommon. Use one or both of these strategies, and your body’s ability to filter out toxins and metabolic wastes will increase greatly, making your day that much easier.

At Home Workout: Tabata Style  (HIIT)

-by Craig Toulouse, Tolland Fitness Director, and Juliene Anderson Personal Trainer

Happy March! This winter has been a great success for Accelerated Fitness and our Unlimited Personal Training. Each and every week we grow as a company and our clients have been just as successful. The majority of our clients have been taking advantage of the Unlimited Training and participating in 3-6 sessions per week. That is amazing!!! The more you see us the more likely you are to achieve your goals. We understand that not everyone has the time to make it in that often so it is for that reason we have put together another great at-Home Workout. This workout can be completed with nothing more than a step and your body weight. It is a Tabata style (HIIT) workout. The format is such that you will be doing 1 exercise for 4 minutes before moving to the next exercise. While on each exercise you will work for 20 seconds and rest for 10 seconds. This means that the 5 exercises we prescribe will take you 20 minutes to complete. Rest for 1-2 minutes and repeat. The entire workout will be finished in 41-42 minutes.

Follow the format:

8 Rounds per exercise before moving to the next exercise

20 seconds work/10 seconds rest

Rest 1-2 Minutes

8 Rounds per exercise before moving to the next exercise

20 seconds work/10 seconds rest

Work Hard and Have Fun!!! Video of Workout

What Do We Need Vitamin D For?

-by Metagenics

It is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones.

​It is an immune system regulator.

​It may be an important way to arm the immune system against disorders like the common cold, say scientists from the University of Colorado Denver School of Medicine, Massachusetts General Hospital and Children's Hospital Boston.

​It may reduce the risk of developing multiple sclerosis. Multiple sclerosis is much less common the nearer you get to the tropics, where there is much more sunlight, according to Dennis Bourdette, chairman of the *Department of Neurology and director of the Multiple Sclerosis and Neuroimmunology Center at Oregon Health and Science University, USA.

​Vitamin D may have a key role in helping the brain to keep working well in later life, according to a study of 3000 European men between the ages of 40 and 79.

​Vitamin D is probably linked to maintaining a healthy body weight, according to research carried out at the Medical College of Georgia, USA.

​It can reduce the severity and frequency of asthma symptoms, and also the likelihood of hospitalizations due to asthma, researchers from Harvard Medical School found after monitoring 616 children in Costa Rica.

​It has been shown to reduce the risk of developing rheumatoid arthritis in women.

​A form of vitamin D could be one of our body's main protections against damage from low levels of radiation, say radiological experts from the New York City Department of Health and Mental Hygiene.

​Various studies have shown that people with adequate levels of vitamin D have a significantly lower risk of developing cancer, compared to people with lower levels. Vitamin D deficiency was found to be prevalent in cancer patients regardless of nutritional status, in a study carried out by Cancer Treatment Centers of America.

Options Besides More Weight to Intensify Your Training

-by Jeff Loveland, Glastonbury Fitness Director

Resistance training is a pillar in how effectively anyone achieves fitness and/or wellness goals. From fat loss to improved function, the increase in gravity through which we stress our bodies is one of the best ways to achieve better physical performance. At Accelerated Fitness our trainers carefully select each superset and tri-set (pairing of exercises) to bring about the correct stimulus. In English that means whichever goal our clients choose, combined with certain limitations, forces our trainers to choose the best way to activate a specific muscle or muscles. Once the exercise is chosen then we can move onto how progression takes place. This is where many theories and philosophies take hold, but here are two ways our trainers can change an exercise without increasing the proverbial weight on the bar.

The first is instead of stacking on more weight for a bench press, the position of the body can change instead. This is very common with dumbbell and barbell bench press where the bench can change the angle of the body. Most know these changes as either “incline or decline.” Incline bench press will increase the load on the deltoids, whereas decline bench press will increase the load on the Latissimus Dorsi (lats for short). This change in body position will also change which section of the pectoralis major is most stressed. We are all surprised when we find out it is much easier to lift a heavier load while in a decline bench press position rather than an incline bench press. It’s not just you, believe me! By changing the body position we can change how the load affects you.

The second is changing the stability of the stimulus or load. This is most common in the application of tools which have an unstable center of gravity, such as a sandbag or a BOSU ball (with the BOSU your body would count as the load). Dynamic Variable Resistance Training (DVRT) founder Josh Henkin has founded many of his strength and fitness philosophies around this provisation of an unstable load though re-popularizing sandbag training (if you ever want to see DVRT sandbag training feel free to stop by our Glastonbury location). With the use of an unstable load our body has to work many times harder to control the implement. For example, when performing a bent over row with a sandbag instead of a barbell, the body is forced to seek stability where very little exists. Barbells shift very little whereas the sandbag has almost constant undulation while moving, which forces the sand inside to shift as it moves up and down. As Henkin teaches, by pulling the sandbag apart the instability shrinks and the load becomes easier to manipulate. Pull the bag apart and it operates closer to a barbell. This pulling apart motion, forces the lats to fire along with the upper back stabilizers. Another way our trainers at Accelerated Fitness can trick you into the correct form while rowing any implement!

The wrap things up, our trainers will select exercises and most likely increase the weight on certain exercises. Do not be dismayed though if no changes to your weights are made. Body positions can be changed along with how unstable an implement such as a barbell or a dumbbell is to make an exercise more challenging. Despite two twenty-pound dumbbells sticking to each calloused hand like a teenager’s cellphone through every set of forward lunge, look out for subtle changes in the exercise. An Airex pad can find its way underneath your foot. A sandbag of equal weight could be replacing those dumbbells and rest unforgivingly on your shoulder. These changes can allow our trainers to overall progress you to a heavier load in the end (possibly thirties or forties?). At Accelerated Fitness we constantly explore and apply proven methods of increasing difficulty to most effectively achieve goals. Be on the lookout for those changes. It could mean you are that much closer to succeeding in your training!

A special thanks to DVRT Founder Josh Henkin C.S.C.S. His DVRT programming is implemented in the majority of our clients’ programming at our Accelerated Fitness Glastonbury location.

The Basement & Garage Total Body Workout

-by Craig Toulouse and Juliene Anderson

Don’t have time to make it to the gym?

You don't need a fancy gym to get a good workout. With a simple Body weight circuit, you can get a great workout in your basement or garage. The only thing you will need to do this workout is a jump rope and a “step”. There are 6 Exercises, do each exercise back-to-back without resting. It is important that you do not rest and catch your breath between the exercises this is the key element to making this routine effective. Once you’ve gone through all six exercises without resting, you can take a 1 minute rest and start over again. This workout was designed to be done 6 times in 40 minutes allotting about 15 seconds to transition to the next exercise.

Refer to the video for visual demonstrations of each exercise. Remember to challenge yourself and most importantly have fun with it! Video

The Secrets of Weight Loss

-by Douglas Dorsey

According to the latest statistics, the weight loss industry now exceeds $50 billion.  With all those New Year’s resolutions out there it’s about to get even bigger.  It’s such a lucrative market that Taco Bell created the Taco Bell Drive-thru Diet.  I guess being part of the $160 billion dollar fast food restaurant business isn’t enough.  Before you spend any money on weight loss products or drive-thru “nutrition” let me share with you the secret to weight loss.

I’ve helped hundreds of people lose weight, ranging from the obese person to the middle-aged soccer mom to the professional bodybuilder and figure competitor.  I’ve gained and lost weight myself over the years.  Through these experiences I have learned the secret to weight loss and weight management.  Because it is a new year and I’m still in the gift-giving mood I’m going to reveal the secret to you for absolutely no cost.  Are you ready?  Be patient. Before I tell you what it is, I’m going to tell you what it’s not.  It’s not Weight Watchers, a low calorie diet, high protein diet, a vegetarian diet or South Beach Diet.  It’s not cardiovascular exercise or weight training (although they help).  It’s not yoga or Pilates.  All of these can help when implemented into a system.  Individually, they are not the answer.  The system is the answer.  That’s right, the key to weight loss and management is a SYSTEM.  People that lose weight and keep it off have a system that works for them when followed consistently.  They have a system that they follow to eat healthy food consistently throughout the day.  It may include:

They have a system for movement and exercise.  The movement really doesn’t matter.  What matters is that it’s scheduled and part of your system for weight loss or management.
It may include:

They have a system for hydrating their body.  It might include: 

They have a system for dealing with stress and getting enough rest.  I think you get the point.  If your goal is to lose weight and/or keep it off you must set up a system that works for YOU and execute it.  Make sure your system fits into your lifestyle.  Make sure your system includes proper nutrition and movement.  And lastly, make sure your system is helping you achieve your goal.  Once your system is created and successful all you have to do is follow it.  Now and then you’ll have to update it based on your life circumstances but NEVER, NEVER abandon it. 

So if you’re goal is to lose, gain or maintain your weight, create a system that will help you do it.  It’s your best chance at long-term success. 

“Success is the sum of small efforts, repeated day in and day out.”
Robert Collier

Vitamin D: You Might Need It

-by Jeff Loveland, Glastonbury Trainer

Aside from Vitamin C, there is not another vitamin your body most likely needs than the famed Vitamin D. Sitting patiently in your local grocery store, hiding in your local pharmacy, and awaiting your presence outside in the sun, this more-than-necessary micronutrient supplies your body with a plethora of health benefits too easily overlooked. There is even an organization dedicated entirely to the study of and sharing information on Vitamin D! Whichever path you are on in life, you only stand to benefit from this sorely needed chemical.

Vitamin D’s claim to fame originated from the treatment of two diseases: rickets (a disease caused by a Vitamin D deficiency) and osteoporosis (a massive decrease in bone density and strength). Through the combination of supplementation of Vitamin D with Calcium to improve absorption rates, those with osteoporosis and possibly osteopenia (a less intense form of osteoporosis) could fight against their affliction with vigor! Thankfully, there are many more benefits than the treatment of just two diseases.

According to the Vitamin D Council, the list of major benefits from Vitamin D is as follows:

With these benefits in mind, there is reason to monitor how much Vitamin D we must have on a daily basis. So how can I get enough Vitamin D during the day?

Primarily, Vitamin D production comes indirectly from sunlight. Specifically, as stated by the National Institutes for Health, “It is … produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.” More specifically, there are certain chemical processes occurring in the body to manufacture an extremely bioavailable version of Vitamin D which heavily involve the liver and kidney organs in the body. This is an easy, efficient, and certainly cost-effective way to ensure adequate amounts of Vitamin D are present in the body, not factoring in any negative effects of sunlight exposure. The second method is ingesting it, either from food sources or supplementation. Examples of food sources high in Vitamin D include swordfish, salmon, and cod liver oil. Other sources such as sardines, eggs, and even orange juice from your local supermarket (which is fortified with Vitamin D) are not optimal sources but still provide minimal micronutrient content. With supplementation, Vitamin D is available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). As far as the average human being goes, these two forms of Vitamin D will serve equally as effective. Both are cheap to produce, so do not worry about breaking the bank purchasing a supplemented form of this water-soluble vitamin.

Research is constantly changing, and more recent studies provide recommendations with drastically higher RDAs for each group, especially those who are either elderly or who do not venture outside on a daily basis (or both!).

At Accelerated Fitness, we will rarely advise you to not seek out sources of Vitamin D on a daily basis. By far the easiest way to get an adequate amount is to go outside for ten to fifteen minutes twice a day and expose your arms and face to the sunlight (sunscreen recommended). Modify your diet to include fish such as tuna or salmon to increase Vitamin D intake if possible, or ask your trainer or nutritionist what he or she recommends is the easiest way for you as a client to maintain proper Vitamin D levels. With such a multitude of benefits and simplicity of acquisition of this wonder nutrient, almost everyone should make sure they get their daily Vitamin D!

Out With the Old in With the New!

-by Douglas Dorsey

Happy New Year!  Out with the old in with the new. Should old acquaintances be forgotten, and never brought to mind?  New Year’s Resolutions! You know the drill, this isn’t your first time bringing in the New Year.  May 2016 be all that you desire and more.  I’d like to share with you my 16 wishes you in the coming year.  Why 16?  Well it’s 2016.  So here’s to wishing you love, peace and joy in the New Year.  I wish that you:

Where Did the Barbell Come From?

-by Jeff Loveland, Glastonbury Performance Coach

From ancient times to 20th century, the barbell has evolved through many centuries, changing and molding from an almost caveman-like tool to one of the most revered and worshipped piece of modern training and measuring equipment. Only in the past two centuries has the barbell begun to surface as an important tool in strength training. To understand the history of the barbell, the history of the dumbbell must also be discussed. It all started in Ancient Greece…

To be frank, the barbell did evolve from the dumbbell, so to track the history of the barbell we must first dive back into Ancient Greece. In the 5th century a legendary Greek named Milo had accidently invented progressive strength training by lifting a calf and carrying it until he was a man and the calf became a bull. With that Milo also had three separate implements he used to improve his strength and performance. Out of these three, one resembled a dumbbell in its ability to be lifted off of the ground and used to train against gravity. This was the first recorded historical evidence of a tool resembling a barbell. The next is in Italy in 1569.

A famous physician in the Renaissance named Hieronymous Mercurialis wrote a text titled “De Arte Gymnastica Aput Anceintes” which discusses the ancient art of gymnastics and its benefits on the body. In his text Mercuralis discusses a tool called a “Halter” or ancient form of a dumbbell. Despite looking nothing like the modern dumbbells we have come to use commonly throughout most resistance exercise training regimens today, the Halter is very close in relation to the dumbbell and barbell.

Skipping to the early 19th century, a German physical educator wrote a text titled “A Treatise on Gymnasts” which was responsible for introducing German weight training to America. This text written in 1828 allowed scholars in America to study how the Germans were so well conditioned. This was partially due to the part where dumbbells or dumbbell-like implements were used in schools for exercise classes. Now between 1828 and 1889 there was an explosion of barbell evolution. French gym owners and military personnel adopted the early versions of the barbell to aid in everything from training troops to strongman performances to athletic competitions. In France the first siting of the precursor to the modern-day barbell was labeled as a “French Dumbbell” in 1860. This kind of barbell had two very large wooden globular spheres on each end. The first iron globular barbells were sold in the 1870’s in Germany. Globular barbell training in Europe was so popular due to the massive amount of men pursuing careers as strongmen back in the 19th century.

Between the years of 1859 and 1865, a Bostonian by the name of George Barker Windship claimed to have invented the plate-loaded barbell. Unfortunately Windship died in 1876, and America blamed his heavy lifting for his death. This led to a massive decline in interest in strength training for decades. Finally, in 1889, the first exposed plate loaded barbells were introduced, meaning the plates could be freely attached and detached on each end without any hinderance of protectors or shells.

By the beginning of the 20th century, barbell development was almost at its peak. The modern day barbell you see today in the Olympics and in almost all modern exercise facilities today was invented by Kasper Berg in Germany in the year of 1928. That same year was the first the Olympic Barbell was used in the Olympics, specifically in Amsterdam. Once the Amsterdam Olympics concluded, both York and Jackson Barbell Companies copied Kaspar’s model and mass-produced it, making the modern day Olympic barbell widely available for purchase and use for the public.

The barbell took many trials and errors in order to evolve into the exposed plate-loaded revolving grooved tool it is today. Germany and France had a big part in its evolution, along with America. Thanks to strongmen and Olympic enthusiasts this tool is still an essential part of all gyms around the world. I bet you did not know that!

Facebook News Feed: Replace Negative with Positive

-by Caitlin Roston

Who do you receive Facebook news feed from?

The politician, the Cat/ Dog, the drinker, the selfie-absorbed, the cute couple, the promoter, the play-by-play, the old person, the do-gooder, the traveler, the baby mama, the boy/girl who cried wolf, the fitness Fanatic, the sport blogger, the foodie, the perfect one, or the creep?

Facebook is not all about entertainment or killing time, but it can be a positive way to connect to those around you, and provide motivation to better yourself.  We cannot control the negativity the world radiates, but we can control what we surround ourselves with.

Early 2015, I changed what I received through my news feed. I decided I want to see fitness related feed that is motivating. I set my news feed up to receive articles from fitness magazines, blogs by athletes, latest updates on race companies, funny video clips, and videos of others working hard to achieve their goals. I got rid of all news feed that was drama, negative, alcohol related, and statements that caused arguments. Might sound funny, but it worked and making the change motivates me to work harder! Every morning, I wakeup, I make my tea, my protein shake, sit down and log on to Facebook. Surprisingly, seeing these got me excited to go to the gym, stay on my diet plan, and stick to my goals every day.

No matter which one you are above or what your friends are, once awhile we all get tired of certain news feed and yet we catch ourselves waking up every morning or on lunch break surfing Facebook. Now that it is a new year, I challenge everyone to unfollow some of those unfavorable feeds and replace negative with positive. Why not join a group, follow a fitness magazine, a blogger, an athlete, or the gym you are a part of?  Try it out for a month and see how it impacts your life!

New Year Barbell Workout

-By Craig Toulouse, Tolland Fitness Director and Juliene Anderson, Tolland Personal Trainer

Happy New Year!!! In true accelerated fashion we have decided to welcome in the New Year with what we know best, a great workout. For this first workout of the year we have decided to create something that requires only a Barbell. The workout consists of 9 exercises. The first two exercises should be completed as a superset. That superset is followed by a tri-set of exercises 3-5. The last 4 exercises are broken into two separate supersets. If you cycle through the workout 3 times you should be able to complete it in approximately 40-45min.

Refer to the video for visual demonstrations of each exercise. Remember to challenge yourself and have fun with it!

CLICK HERE TO VIEW VIDEO

4 Rules for Snow Shoveling

-by Craig Toulouse, Fitness Director

I think it is safe to say that this winter has been one of the easiest in terms of snow fall in recent years. However, it is inevitable that we are sure to get blasted with at least a few storms before the season changes. When those storms do hit all of the trainers take a collective deep breath. We know that there are going to be a ton of last minute cancellations due to a few clients getting stuck in their driveways (Yes I am talking about you Kathy and Jill) and clients straining their backs. It is for this reason I have come up with 4 rules to follow to stay safe when snow flies.

1) Stretch. You know all of the things that you trainer asks you to do before your session begins? Yea, I'm talking about getting your heart rate up and preparing your muscles for a workout with some dynamic stretching. I want you to treat the snow shoveling just like you would one of your workout sessions. Do some body weight squats, stretch you quads and hamstrings, activate your shoulders with some frontraises and do a few trunk twists. Do Not. Let me say that again. DO Not start shoveling before you activate your muscles. 

2) Keep your Spine Safe. There are three things that you can do to keep you spine safe while you lift each shovelful of snow. 1- Lift with your legs. Keep the sound of your trainer's voice in the back of your mind while you lift. Back flat, Butt back, and chest up. 2- Keep the shovel close to your body. The further away you reach the more you are asking you lower back muscles to work. 3- Do not twist you upper body to toss the snow with your feet flat on the ground. Think about a golf swing or a baseball swing. Let the heal of the foot away from the twist come up as you turn.

3) Stay Hydrated. You would be amazed at how much fluid you will lose in just 30min of shoveling. Keep a bottle of water on top of the car or on the front stairs and get a sip every few minutes.

4) Dress in Layers. It may be cold out but once you start moving you core temp will rise quickly. Avoid getting drenched with sweat by stripping a layer or two as you go.

Supplementation Before Training: Options You Can Consider

-by Jeff Loveland, Glastonbury Performance Coach

The term “pre-workout” is not just a term used by college gym rats or bodybuilders. Pre-workout, meaning before training or exercise, is a classification of supplements that don’t necessarily attract a lot of positive feedback from the public. The majority of supplements that most exercise enthusiasts and athletes think of first are littered with fillers and unnecessary products. Caffeine is a major supplement that hogs the spotlight in most pre-workout products. Although not detrimental in small doses, caffeine has drawbacks (especially in reference to those who take too much). Fortunately, there are a select few supplement ingredients that can be taken independent of the “proprietary blend” that most supplement companies sell in their products. Let’s address just two.

The first and most popular is Creatine. Just like every supplement, Creatine has both good and bad reviews. Without delving too far deep into exercise science and the energy systems in your body, Creatine aids in replenishing your body’s main source of fuel: ATP (Adenosine Triphosphate). When executing very short and intense movements at Accelerated Fitness, ATP is utilized as fuel. When ATP is utilized, a phosphate (the P in ATP) is “cleaved” off, forming ADP or Adenosine Diphosphate and energy. When does Creatine become relevant in this equation? PC, or Phosphocreatine, sits on the sidelines and waits until a phosphate is cleaved off. When it does, PC jumps in and replenishes that phosphate in order to continue the process of creating energy off of ATP.

There are many forms of creatine, but the most heavily researched form is Creatine Monohydrate. Other forms include Creatine Nitrate and Creatine Hydrochloride. These other types claim to optimize absorption rates while keeping the ingested amount of the supplement low. Stick with the version with the most current and scientifically conclusive research behind it. Reminder: I am not recommending this supplement as a necessity to exercise. Creatine is naturally found in many foods, especially in red meat. Consult your physician before starting supplementation with any version of Creatine.

The second is an amino acid known as L-Glutamine, or Glutamine. This amino acid is non-essential, meaning your body naturally produces it (as supposed to essential amino acids that you must consume in your diet). The problem is that your body is constantly in a state of stress due to the heavy load of exercise performed week in week out. The constant state of muscle breakdown is quite challenging to keep up with. Here enters Glutamine. By ingesting this amino acid your body is better able counteract the catabolic (muscle breakdown) effects of exercise and overall reduce soreness. We can all agree soreness tells us the session before was effective, but living with it throughout the day isn’t quite enjoyable.

Glutamine is sold mainly as a powder and in a pure form without additives. I recommend taking it with some form of bicarbonate or seltzer water to increase absorption rates.

These are two optional supplements that can be easily taken before an intense workout. If you want an edge besides caffeine before a session at Accelerated Fitness be sure to give these two supplements a consideration!

Disclaimer: I am not a nutritionist or dietician. Please consult your physician before supplementing with any type of substance.

Travel Workout with 2 Kettlebells

By Craig Toulouse, Tolland Fitness Director and Juliene Anderson, Tolland Trainer

This month we have decided to create a workout for you that can be completed with 2 kettlebells (1 heavy and 1 moderate weight). It should be used as a substitute when you are away on business, pleasure or unable to make it into the studios due to weather. The workout consists of 8 exercises. We recommend completing the entire set of 8 exercises before taking a short water break. If you cycle through the workout 3-4 times you should be able to complete it in approximately 40-45min.

          x15 Reps

• 2 Arm Swing- Heavy KB 

• Single Arm Press- Moderate KB 

• Goblet Static Lunge- Heavy KB 

• Weighted Crunches- Moderate KB 

• Bent Over Row- Heavy KB 

• Goblet Lateral Squat- Heavy KB 

• Body Move Push-Up- Heavy KB 

• Alternating KB Swing- Heavy KB 

Refer to the video in blog for visual demonstrations of each exercise. Remember to challenge yourself and have fun with it!

Overtraining: Signs and Symptoms

-by Jeff Loveland, Glastonbury Performance Coach

Here at Unlimited Personal Training we encourage our clients train as often as possible. That is the reason why we offer unlimited training sessions as a core product. Problem is, what happens when that threshold is crossed and training proves too much? Shoulders start to cave, lower back pain shows up, mental clarity ceases to exist. Many problems tend to accumulate until a breaking point is reached and rest and recovery is forced to take the place of training. This concept is known as "overtraining."

World-renowned physical therapist and internationally recognized strength coach Gray Cook stated, "If you get injured, that takes away from training time." Every trainer and coach at Unlimited Personal Training embraces this statement and works hard to identify high-risk areas and address them with proper recovery and regeneration techniques. Unfortunately, we can only work with a client for a very limited amount of time. For the other twenty-three hours outside of our studio, clients are moving, lifting, and going about their day with various physical challenges. In previous months we have shared strategies on how to take care of your body to avoid overtraining and injury. Now let us review what the red flags of overtraining are that anyone can easily identify.

To start off, there are three stages of overtraining (otherwise known as the General Adaptation Syndrome). Stage one is alarm, which is when the body identifies and reacts to a stressor. To make this easier we will use a lunge as an example. During the alarm stage the lunge is executed with no issues. Stage two is the resistance stage. The body is able to adapt and handle the stress without any significant damage to the body's systems. After performing those sets and reps of lunges, nervous and musculoskeletal adaptations take place. In other words you become stronger and better able to perform that lunge. The third stage, exhaustion, is one our trainers work hard to prevent with our clients. When clients enter the exhaustion stage, they fail to adapt to the training stimulus. They will most likely result is either injury or a plateau. Many blatant and subtle changes occur once a person enters stage three (or even the end of stage two) of the General Adaptation Syndrome. Here are a few to look out for which will be the easiest to identify:

• Increased fatigue

• Lack of concentration

• Cessation of an increase in lean body mass OR decrease in lean body mass

• Increased resting heart rate

• Increased OR decreased amounts of sleep

In short, your trainer at Unlimited Personal Training is monitoring all of these factors and more, including analysis of your Bioelectric Impedance Analysis, ability to acclimate and adapt to new exercise patterns, and food analysis when reviewing daily diet habits. In the rare case stage three has appeared, consult with your trainer and ask for the best regeneration techniques you can perform inside and outside of the studio. Examples of regeneration and recovery include: Self-Myofascial Release, compression therapy, static and dynamic stretching, meditation, and much more. This does not include proper diet or an adequate amount of sleep, along with paid services such as massage therapy or chiropractic work. Consult your trainer at Unlimited Personal Training for more information. Keep on moving forward!

This article is for educational purposes only. Do not use this as medical guidance or diagnosis. 

Travel at Home Workout with 1 Set of Dumbbells

- by Craig Toulouse, Tolland Fitness Director and Juliene Anderson, Tolland Trainer

Happy November Everyone! This month we have decided to create a workout for you that requires only one set of dumbbells. It should be used as a substitute when you are away on business, vacation or you are unable to make it in to one of the studios due to something like snow. The workout consists of 9 exercises. The first three exercises should be done with 12 repetitions and the last six should be done with 10 repetitions. We recommend completing the entire set of 9 exercises before taking a short water break. If you cycle through the workout 3 times you should be able to complete it in approximately 40-45min.

1. Russian Twist                     x12reps
2. ½ Get ups                         x12reps
3. Squat-Curl-Press                 x12reps
4. Bent Over Row                   x10reps
5. Dynamic Lunges                 x10reps
6. Push Press                         x10reps
7. Sumo Squats                      x10reps
8. Push up with Row               x10reps
9. Cross Behind Lunges           x10reps

Refer to the video in blog for visual demonstrations of each exercise. Remember to challenge yourself and have fun with it!

Some Food Celebrates Halloween- All Year Long!!

 -By Doug Dorsey, Owner

It’s that time of the year.  You know.  Time to celebrate the most popular adult holiday.  Kids love it too!  HALLOWEEN!  There is something about dressing up in costume and pretending to be someone or something we’re not that many adults enjoy.  Maybe is the opportunity to be a kid again.  Regardless, it’s fun, we do it for a day and go back to our reality until next year.  (Be sure to attend our Halloween Boo’t Camp Fundraiser on 10/31).

Unfortunately, there a foods that we eat every day that a dressed up in costume and pretending to be healthy.  The problem is they don’t go back to reality and reveal their true identity.  They continue to masquerade as healthy until they become recognized as healthy.  Many of these “healthy” foods contain hidden sugar and can be just as bad for you as a Reese’s cup or soda.  Some of the pretenders are:

• Whole- wheat bread

• Fruit flavored Yogurt

• Granola and some protein bars

• Fruit Juice

• Corn Flakes

Even 1 tablespoon of Ketchup contains 1 teaspoon of sugar!  It’s important that you dig beneath the surface of your food so you know exactly what you’re eating.  The Harvard School of Public Health says a typical American eats and drinks 22 teaspoons' worth of added sugar each day.  This is significantly more than the recommendations.  According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:

• Men: 150 calories per day (37.5 grams or 9 teaspoons).

• Women: 100 calories per day (25 grams or 6 teaspoons).

• Children: (8 years or older) 80 - 132 calories per day (20-33 grams or 5-8 teaspoons).

Be sure to monitor what you eat, weed out the pretenders, and do your best to stay within the guidelines.  If you have questions let us know. We not only offer Unlimited Personal Training but also have a wealth of knowledge in the area of nutrition.

Regeneration and Mobility Part 2: Implement Your Tools and Techniques

-By Jeff Loveland, Glastonbury Performance Coach

Now that we know the what and why of mobility, let us cover how to attack those dense tissues and restore your ability to be elastic. On a day-to-day basis, muscles should be able to contract and relax, able to become loose at one moment and attain intense rigidity the next. That contraction is the equivalent of the acceleration on your car. Putting the pedal to the metal in most instances is not bad, you should be able to do it. Keep your foot on the accelerator all the time though and disaster is imminent. Constant stress on the body through chronic contraction of muscle tissue exerts an exorbant amount of force in the skeletal structure. The goal if mobilizing your tissues is to take that stress away and restore the ability to relax. 

To take you from a proverbial The Thing to Mr. Fantastic, there are quite a few methods to choose from. Only one will be covered in this article. The most popular method is Self-myofascial Release (SMFR). This covers all work done with foam rollers, lacrosse balls, softballs, barbells, and any other tools on hand useful for digging into your skin. There are two methods of SMFR that are more than necessary in maintaining or restoring function. The first is known by many names, but for the sake of simplicity we will call it Global Shear, or Smash and Floss. This term is taken from Dr. Kelly Starrett, a physiotherapist that works with some of the most broken athletes in the world (Crossfitters). Global Shear refers to taking a tool such as the foam roller and literally rolling a part of your body up and down perpendicular to the tool. An example of this would be lying on your back with a foam roller in-between the ground and your back, with the foam roller perpendicular to your body, pushing and pulling with your heels to roll your body up and down. This method serves more as a scan than anything. Along with increasing proprioceptive awareness and increasing circulation to that tissue, Global Shear greatly aids in locating those pesky knots. Most knots don’t reveal themselves until injury occurs or the stress is too great, forcing the act of “throwing in the towel.” Neither of those are desirable for either the coach or client/athlete. Once the knots have been found, then the second method is brought on out.

The second method (again borrowing Dr. Starrett’s terms) is called Contract and Relax. It is exactly what it sounds like. With that knot in your back found, we then proceed to stay on the knot with either the foam roller or a much smaller tool. While resting on the knot contract the surrounding muscles as hard as possible for a few seconds (3-5 to be exact). To keep the inner workings of why this is effective as simple as possible, by applying constant intense pressure then forcing the muscle to contract around that pressure, the scar tissue will break apart allowing those muscle fibers to do what they need to do, stretch and shorten. No one likes scar tissue right?

The point is, through mobility work we allow our muscles to reach normal lengths again and decrease the tension those muscles exert on your ligaments and bones. Almost to a fault our trainers at Accelerated Fitness encourage and teach our clients to mobilize their tissues, avoiding overtraining and/or injury at all costs. Our Glastonbury location already hosts mobility and regeneration sessions on a weekly basis with multiple modalities and methods. We urge you to communicate with your trainer or coach at Accelerated Fitness to discuss what problem areas could be addressed to improve your experience as a member here. Also, for any weekend warriors that prefer to keep regeneration at home feel free to explore Dr. Kelly Starrett’s demos and explanations on soft tissue work on his website www.mobilitywod.com. His videos can also be found on Youtube. Keep up the good work and stay elastic!

Body Weight Travel Workout

-By Craig Toulouse and Juliene Anderson

We hope you had a great summer. Some of the familiar faces are beginning to return to the studios now that most of the summer traveling is over. This gets us excited for a great fall full of training toward new goals. When we sat down to do a little reflection on our training methods and how we could better serve you, our clients, we decided to make a series of videos that will afford you the opportunity to get some great workouts in even if you are away on business or vacation and unable to see us for a few days.

Each month we will have an Unlimited Personal Training video that will have a different theme for different scenarios. For our first, we have decided to bring you a 9-exercise body weight circuit that can be completed in approximately 30 minutes. The goal is complete 10 repetitions for each exercise before moving on to the next. If you keep a steady pace you should be able to cycle through the circuit about 5-6 times. 

1. Mountain Climbers

2. Jackknife Opposites

3. Single Leg Hip Bridge

4. Super Plank

5. Sumo Squat to Rotation

6. Speed Skater Jumps

7. Triceps Dips

8. Leg Matrix

Refer to the video in our blog for visual demonstrations of each exercise. Remember to challenge yourself and have fun with it!

Bulking vs. Toning

Craig Toulouse, Tolland Fitness Director

Hey guys... Today I want to talk about two terms that are used in the fitness industry almost every day. Bulking and Toning.  Let's loosely define both. Bulking is a term that is used to describe someone who is increasing their muscle size as well as their weight in an attempt to look "jacked" or "huge". Toning is a term used to describe someone who is looking to slim down so their muscles are more defined and their overall size is smaller. Say that both of these terms are a bunch of BS. There is no such thing as bulking and toning!!!! They are made up terms used by people that do not understand and do not know how to describe the effects of training and nutrition. It is for this reason that you will not hear the fitness professionals at Accelerated Fitness Solutions using them to describe our client's goals or progress.

A few months ago I wrote an article detailing how I lost 50-60lbs while increasing my muscle mass and reducing my body fat to 4-5%? Throughout that entire process of preparing for my bodybuilding show the major factor for the change in my weight and body composition resulted from a manipulation of my diet. While training stimulus ( a.k.a. what I did during my workout) played a role in what happened to my body, it was the food that was most important.

So why am I even brining these two terms up in the first place? 

I would like you as our clients past, present and future to realize that just because you are lifting "heavy" or going "light" you control whether you "bulk" up or "tone" down by the types of food you eat. If you read a text book written for fitness professionals, the book will describe a term called hypertrophy. This is an increase in cross sectional area of the muscle. Layman's terms, making your muscles bigger. Take a guess at how you are supposed to achieve larger muscles. Yup, using lighter weights and more reps. 3-5 sets of 12-20 reps. But I thought that's how you "tone". FALSE!!!

When you trainer takes you into a phase or two of 3 sets of 8-10 reps it is not to "bulk" you up, it is to introduce a new training stimulus that will result a huge fat reduction and a tighter "toned" looking body. This assumes that you are eating the way we tell you to.

Take away... trust that your trainer has listened to your individual goals and has your best interest at heart. We follow what the science tells us to do to achieve your specific goals. It is up to you to realize that you have wisely chosen an unlimited personal training company that knows what they are talking about and can take you anywhere you want to go with your fitness. 

How to Create a Muscle Building Diet

Juliene Anderson, Tolland Personal Trainer

With the exception of a few special conditions (being a novice trainee, coming back from a layoff, or taking steroids), it is near impossible to gain any meaningful amount of muscle while simultaneously losing body fat.

Ideally, if you want to gain any significant amount of muscle you'll need to be in a caloric surplus. Or in other words, you need to be consuming more calories than you're burning. When done properly this can allow you to slowly gain muscle mass over time while minimizing fat gain. Any amount of fat that is gained can be shed later by way of a fat-loss phase. That said, you do have to be prepared to be in a surplus for a long time as muscle gain is a very slow progress.

Here is a quick-and-dirty framework for anyone who wants to start creating their own nutrition program to help him or her build muscle.

It is to be assumed that you'll be weight training during this program, as lifting is required to maintain muscle while losing fat. In fact, your training is going to be the primary driver of progress here. Your increased intake will be providing your body with the nutrients it needs to recover and grow. We do not recommend the addition of any cardio while in a building phase.

Step 1 - Set Calories

Assuming that 15x bodyweight (in pounds) is a reasonable estimate for the number of calories required to maintain body weight, this is often a good place to start. If you've been in a calorie deficit (i.e., fat-loss phase) for an extended period, you may first want to bring your calories up to about 13.5 x bodyweight for at least a couple of weeks and then proceed to 15 x bodyweight.

Step 2 - Set Protein Intake

Generally speaking, relative protein intake goes up as caloric intake goes up. A number to start with would be around 1 gram per pound of body weight If you've set your caloric intake using the formula above, you'll probably find that fitting in this much protein is pretty easy as you'll be able to fit in relatively large protein servings.

Step 3 – Add in Omega 3’s

Add some Omega 3’s by taking fish oil.

Step 4 – Fill in the Rest

Once you’ve accounted for your protein and fish oils (yes fish oil has calories), you can essentially fill in the rest of your calorie requirements with carbohydrates and fats depending on your needs/preferences. Despite what you may have read, there are no magical macronutrient ratios for muscle gain. As long as you’re in a caloric surplus and meeting your protein and healthy fat needs, you can fill in the rest according to your preferences. Just don't go crazy on the carbs.

Step 5 – Create Your Meals

Break down your calories and macros over the desired number of meals per day using a site like CalorieKing.com to determine the amounts.

As part of this breakdown, make sure that you’ve included some form of protein in the post-workout meal. It doesn’t necessarily have to be protein powder, but many find this to be convenient. Your post-workout meal should also contain some low-fat carbs numbering from about 50 to 70 grams (sometimes more) depending on goals, body size, etc. These carbs can either come from things like rice and potatoes or delicious low-fat Skinny Cow ice cream bars and candy based on your preference. (This process doesn't have to suck, keep in mind this is not an excuse to get carried away) 

Once completed, this should give you a general framework for your initial nutrition program.

Step 6 – Execute

Step 7 – Assess and Adjust

The calorie estimates you used to create your initial program are just that; estimates. They are needed to get you started, but you’ll often require adjustments to fine tune your plan and find the appropriate number for YOU.

After two weeks, repeat your starting measurements and make an assessment of progress. If you’ve been sticking to your plan and are not making progress then you can adjust your diet by adding a little food and implement the plan for another two weeks. You repeat this until you’re able to start making progress.

If your nutritional compliance and/or training has not been good, you may not see any progress at this point. Under no circumstances should you be changing a program that you haven’t been following as it isn’t the program that is failing…it is your compliance. You’ll need to sort that out first.

 It is important to remember that progress is rarely ever going to come as quickly as you want it to come. The process of building muscle is VERY slow so don’t be quick to make changes even if you’re advancing forwards at what seems to be a snail’s pace.

Trust the Process! 

Regeneration and Mobility: Part 1

Jeff Loveland, Glastonbury Performance Coach

Exercise is good for you. That is what has been hammered into our minds for the last twenty to forty years. Whether its running, lifting weights, hitting a tennis ball on the weekend with your significant other as long as you are moving. Across the spectrum we as society agree that exercise is beneficial to your health. Where we disagree is in two areas: the specific type and the volume. This article is in response to the latter of the two areas. When exercise volume becomes too much to handle, there are three popular solutions. First is to decrease volume and reduce the number of training or exercise hours performed per week. Second, change the stimulus to vary the type of exercise. Third continue to exercise until something negative occurs. The last is the least optimal solution to the problem. Fortunately, there is a forth option that has gained tremendous momentum in the past decade: accumulate more time mobilizing and recovering from exercise.

Recovery, or regeneration, has been an essential constituent to high intensity training for years now, and every year scientists and like-minded professionals develop new modalities to allow more training time in the week. Commonplace is the stationary bike on the sidelines for professional football games, reserved for injured players getting back into the game. Stretching (both dynamic and static) is now built into the "warm-up" and "cool-down." Gone are the days where we walk into an exercise facility and head straight for the heaviest weight to pick up without some preparatory period beforehand and/or a plan to bring equilibrium back. Fortunately our knowledge of keeping us healthy has expanded exponentially! Our ability to recover post-exercise now allows athletes and weekend warriors to keep up with their bodies and decrease injury rates!

In this brief article I’ll keep the various modalities for regeneration, or regen for short, to four basic categories. These four are: food, sleep, musculoskeletal, and specialty. The third category is where our attention is directed in this article. Note, these categories are subject to change as research expands and increases in methods reveal themselves down the road.

To briefly clarify what each category consists of, food supplies the raw materials our body needs (besides oxygen and the various gases in the air) to maintain our bodily functions. Sleep is our reset button, allowing the muscles to filter out metabolic wastes, the heart to slow down and recover from the stresses of the day, and the brain to activate the glymphatic system and prepare for tomorrow’s demands. The specialty category consists of either new or controversial modalities of regeneration, including synthetic hormones (steroids), electrical muscle stimulation (EMS), and cold thermogenesis (some of you might not know what those last two are; do not worry they will be explained in future upcoming articles).  In the musculoskeletal category are the tools we can use to keep injury at bay and prevent what is known as overtraining (the inability to adapt to a training stimulus). 

In caring for the musculoskeletal system, different types of mobilization and regeneration methods exist. The first and most common is stretching. We have all reached for our toes and attempted to alleviate the tightness in our hamstrings after a long run or an exhausting day of sitting down for eight hours. Coaches and trainers all preach the benefits of stretching after exercise, and sometimes even as a precursor to it. Stretching will not go away and it is pretty safe to say the majority of us could use a little more on a daily basis (myself included). Another is foam rolling, more formerly known as self-myofascial release. Oh yes the thing that your trainer tells you to get on before almost every session and you try not to roll your eyes when he or she turns around. Almost every benefit from massage therapy can be derived from rolling on those black cylinders. Increasing or restoring range of motion in those knees and hips, relieving tension in your upper back, and even removing pain in your lower back are a few to say the least. 

The three main benefits to self-myofascial release are as follows: decrease in muscle and tendon tension, decrease in neuromuscular hypertonicity, restoration and healthy muscular elasticity. Through these three benefits, joint pain will be relieved, range of motion will be restored, muscle soreness will decrease, and many more beneficial results will occur. After reviewing these benefits, could five to ten minutes on a foam roller be worth your while?

One other modality through which we aid regeneration of our musculoskeletal system is joint realignment. Although this piggybacks on self-myofascial release (SMFR) it deserves its own category. Chiropractors specialize in the neuromuscular system, treating joint pain by identifying the impaired and/or damaged areas of the nervous system and applying treatment through manipulation of the skeletal system. No I am not telling you to go out and get your neck realigned immediately, this is merely an example. Many times, through chronic adaptation to the positions we put our body, our bones will shift into different positions. This changes the way we walk, run, jump, skip, throw, etc. That hip pain while squatting might be the femur too far out of the hip joint. Your humerus could be rotated a degree too far internally for too long a period, causing serious rotator cuff damage. These are both scenarios with which our coaching professionals consider when analyzing a client’s movement patterns (not right off the bat of course). Luckily, both our muscular system and our skeletal system can be worked on with nothing other than cheap tools, proper instruction, and a small amount of time. 

Once again, there are four categories of regeneration and recovery: food, sleep, musculoskeletal, and specialty. Here at Accelerated Fitness we consult with our clients on a daily basis with the first two and directly influence the third in our facilities. In Part two of this article we will review the implementation of these modalities in the third category and how our coaches and trainers at Accelerated Fitness keep you healthy and functional!

How many days a week should you exercise?

-by Douglas Dorsey, Owner 

2, 3, 4 or 5. The answer to that question varies based on your fitness level. We all know that movement is a must and if you don't move (live a sedentary lifestyle) you increase your chances of hospitalizations, cardiovascular disease, diabetes, and cancer. Any amount of exercise is an improvement over none at all. So, 1 day a week is better than 0. However, 1 day isn't going to lead to any significant improvements and may cause injury based on the intensity of the exercise.   According to shawn arent, an exercise scientist at rutgers university, there's an interesting split between exercising two days per week and three days per week, and it has to do with the frequency you stimulate the system. He states, "with three days per week - you get significant gains early on, and you're going to want to progress beyond that three, ideally. Two days per week, you don't get much change - you just don't do it frequently enough to have some of the other positive health outcomes that come along with it." we've seen this in our facilities and this is the main reason we changed to an unlimited personal training model. Most of our clients were coming 2x a week. When we changed our model, clients began coming 3-5x a week. The improvements in their strength and body composition were immediate. Frequency not duration plays a significant role in improving your overall health and fitness. In terms of resistance training the recommendation is 2-3 days a week at a minimum. Additional days (2-3) can be used doing metabolic or cardiovascular training. While you should be active everyday you don't need to work out every day. 5 days a week is the maximum unless you are training for a specific event. Rest is important so be sure to rest if you are pushing it in the gym 5 days a week.

Bracing for better training: Protect your spine

-by Jeff Loveland, Glastonbury Performance Coach

Jumping, sprinting, running, and lifting big things off of the ground. That is what people think of (mainly the fourth one) when the words “conditioning” or “fitness” are mentioned. At unlimited personal training we drive home the concept of staying on course and follow the program to the best of your abilities in order to achieve the goal or goals initially set at the start. A massive amount of attention to detail and an ungodly level of motivation are both required to follow through and cross the finish line in whichever race is being completed. Most of you reading this are already clients of ours, which means that motivation is there and ready to be utilized. The attention to detail is partially why you comb the internet, finding ways to lose 10 pounds or “get the beach body,” and hopefully what led you to this particular article (one of many in this newsletter). One detail this article will reveal to you is your need to protect one of (if not the most) important parts of your body: the spine.

As the coaches and trainers of unlimited pt will repeat time after time, protecting your spine must be continuously performed and maintained. For those who have stepped into the glastonbury location and ever trained under me, you have heard either once or a thousand times to either “draw in,” “pull your shoulders back,” “spread the floor with your feet,” and “tuck your chin in.” These cues, or variations of these cues, are universally used by any and every strength and conditioning professional who desires to keep their athletes or clients healthy and safe while working on their specific goal.

As famed physiotherapist dr. Kelly starrett stresses again and again, keeping athletes healthy while training is a very important constituent to training. His work with some of the most extreme and broken athletes in the world (crossfit athletes) along with professional football teams, armed forces, and powerlifters has proven very beneficial. By protecting the spine with a technique known as bracing our clients can continue to train with a consistent intensity (instead of taking a week or two off and setting back goals by weeks or even months).

The point is at unlimited pt we want our clients to maintain and improve their current fitness and wellness levels. One should not be sacrificed for the other! By employing bracing through various exercise patterns such as squatting, rowing, and running the chance of injury occurring is lowered dramatically. Protect your spine while engaging in physical activity of any sort is paramount, so stay on the upward climb towards your set goal and keep fit and functional!

Drink up!!!

-by Craig Toulouse, Tolland Fitness Director

Hey guys! Well it's that time of year again. The end of summer is fast approaching which means the hottest days of the year will be here soon. You all know what i'm talking about. Those hot and humid days when there is not even a little bit of a breeze and the only escape from it is to plant yourself in front of the air conditioner and pant like a dog. Unfortunately, most of us will have to spend some time outdoors in that heat whether it is practices, working in the yard or some family get together. It is on those days you will wish that you had hydrated properly to avoid things like cramps and heat exhaustion.

There are two things that your body does naturally that you can use to judge if you are dehydrated or not. The first is you urine. If you find yourself using the bathroom every couple hours and your urine is a light yellow tint and is mostly free of odor than you are doing the right thing. When your urine turns a dark yellow tint or becomes brownish and has a noticeable scent, you are dehydrated. Make sure you keep track of when the last time you went to the bathroom was as well. If you find that the last time you went was 8 hours ago, you are dehydrated. The second is your thirst. If you find that you just cannot quench your thirst, you are dehydrated. Drink more often.

We have all heard the old recommendation that we need to drink 8 cups of water each day. This is a good start but it is not necessarily the right call for every person. We all have different needs based on the size of our bodies and the amount of activity we are in involved in. Don't think of your hydration as a fixed amount of water you drink each day. Rather, think of it as a sliding scale. I also want you to think of everything that you eat or drink as an opportunity to change you hydration.

The fix...

Make sure that you are eating plenty of fruits and vegetables. They contain a ton of water and are an easy way increase you hydration while maintaining a healthy diet.

Drink plenty of fluids throughout the entire day. I recommend you drink at least one glass of water with every meal. Carrying a water bottle with you all day and taking a few sips between phone calls or answering emails is an easy tip that anyone can follow.

Drink before during and after any bout of exercise. Intense exercise requires a hydrated body. If you only drink when you are done with a session you will playing catch up for the rest of the day or the next couple of days.

Remember that everything you drink can help to hydrate you. This means that any milk, juice or coffee that you drink throughout the days counts as well. Just make sure not to drink an excessive amount of coffee as too much will begin to dehydrate you.

Lastly, listen to your body. As i mentioned before your body has a beautifully simple way of telling you to drink more.

Enjoy the rest of your summer and if you have any question regarding staying hydrated feel free to ask your unlimited personal training coach at your next session.

The effect that alcohol can have on your fat loss journey 

-by Juliene Anderson, Tolland Personal Trainer

For those of us who like a have a glass of wine with dinner, or go out with friends for happy hour, or the "i only drink on the weekends". Here's a few things you need to know about the alcohol you're consuming if you happen to be trying to lose fat.

• There are calories in the drinks you consume. We like to call these empty calories because the calories in alcohol lack any nutrient benefit for a healthy metabolism and will therefore hasten fat storage. At seven calories per gram, alcohol supplies almost twice as many as protein and carbohydrates. In fact, alcohol has only two fewer calories than fat, which has nine per gram.

• Alcohol is considered a toxin by the body, which in turn immensely slows down or retards fat metabolism. The problem with all alcoholic beverages, and the reason i recommend refraining from alcohol consumption when on a "diet". Alcohol, whenever taken in, is the first fuel to burn. While that's going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it.

•  alcohol can reduce our inhibitions thereby allowing us to make poor decisions about food intake. (we have all been there)the result of this relaxed thinking could mean more calories consumed and extra body fat gains. Drinking usually leads to the consumption of the wrong kinds of food, without thinking of the consequences. Alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for other foods at the time of consumption.

• Given alcohol is a by-product of yeast digestion; it can have an irritating effect on the lining of the stomach and gradually weaken the kidneys and liver. Any weakening of the stomach will lessen the rate and efficiency at which food is digested, which ultimately interferes with a healthy metabolism and the weight loss process.the liver - which processes toxins and breaks down fats for fuel - is crucial when it comes to maintaining a healthy body composition.

• Being hungover the next day can lead you to miss workouts or not be able to execute them with the required intensity. Don't get me wrong there is nothing essentially bad about having a glass of wine on occasion. But there are times when you may need to reduce or eliminate it for a while to achieve your goals.and if you do decide to have some wine or beer, you still have to be mindful of how much you have.

Should you eat carbs if you're trying to lose fat?

Trying to lose fat and wondering what your carb intake should be? 

-By Juliene Anderson, Tolland Trainer

Have you read that you shouldn’t eat carbohydrates after a certain time of day? Or, that if you’re going to eat carbs, they should only be in the morning?

Let's clear up some of those myths and misconceptions:

So here's the deal. Yes, you should be eating carbohydrates following your workouts. This holds true regardless of the time of day you train. The suggestion to cut carbohydrates off at a certain time comes from the idea that insulin sensitivity is highest in the earlier parts of the day and falls as the day progresses. According to a number of research papers, carbohydrate metabolism is rather poor in the evening.

However, exercise, and weight training in particular, is the great equalizer. Exercise creates a ‘carbohydrate window’ where your body is very responsive to carbohydrate intake. The post-workout period is characterized by a period of heightened insulin sensitivity and therefore positive nutrient partitioning. What that means in layman's term is that any carbohydrates consumed in the post-workout period, regardless of time of day, are preferentially stored in muscle, where we want them to begin with.

Nutrient timing is based on the idea that Carbohydrates and fats are simply consumed during the times they are most advantageous or preferred by the body. For carbohydrates this means the early hours of the day, and the peri-workout (around your workout). So to answer your question again, yes, make sure that you’re consuming sufficient carbohydrate in your post workout meal even if you’re training in the evening. While glycogen replenishment isn’t really a priority of the post workout meal, since average volume weight training isn’t especially glycogen depleting, you’ll still get some glycogen replenishment due to the sensitivity of your muscles to carbohydrates at this time. The big reason for taking in carbs around your workout relates to halting the catabolic processes and kick starting recovery. Basically, you’re looking to put the breaks on protein breakdown and the gas on protein synthesis and you want a combination of quickly digesting carbohydrates consumed in your post workout meal or even a pre- workout meal to accomplish this.

Here's the deal, How much you need will always depend the volume of your session and your goals. The more volume you do, the more carbohydrates you can eat and the less volume you do, the less you can eat. For example, if you’re doing a traditional bodybuilding-type workout with a fair number of sets and reps in the standard hypertrophy range, you can have more post-workout carbs. If you’re doing more a strength-based/neurological workout with low to moderate sets and reps in the 4-6-rep bracket, you’re not going to need a ton of carbs. 

Remember what builds muscle, is what keeps muscle!

Should I do Cardio or HIIT? Or Both?

-by Craig Toulouse, Tolland Fitness Director  

Today we are going to look at two of the most popular forms of exercise and decide which one provides the most benefit. Cardiovascular Training (Cardio) vs. High Intensity Interval Training (HIIT.)

If you have exercised before you probably know what cardio is. Lace up your sneakers and go fora run lasting between 30-60 minutes and you have just finished a cardio session. Cardio sessions are the kind that you can do for a long period of time. Your body uses oxygen to burn fat (aerobic) while you are jogging, biking, swimming, etc. which gives you the energy you will need to perform said task for an extended period of time. The contrast to Cardio is HIIT. High Intensity Interval Training utilizes your anaerobic systems (without oxygen) to burn carbohydrates for hard, fast and intense exercise sessions. An example would be sprinting for 50yards, resting for 30-90 seconds and repeating the process for about 20 minutes or so. As you can imagine HIIT training will get you breathing harder and most likely leave you more tired than a session of cardio.

Have we reached our answer then? HIIT training is better! Right? NO!!!

They are both equally important and should both be done by anybody looking to live a healthy lifestyle. Here's why. Cardio does a great job of improving the strength of your cardiovascular system by improving the ability of you heart to pump more blood with each beat. This usually leads to a lower resting heart rate and improved breathing. Cardio also helps to develop your parasympathetic system. This system is responsible for helping you feel more relaxed. Everyone can benefit from this because it helps to reduce your stress levels. While cardio utilizes fat during the session, you cannot expect a large amount of fat loss due to cardio itself. The best choice for fat loss is HIIT training. The post exercise recovery, also known as the afterburn, can last from a few hours to few days following a good HIIT session. This recovery period will burn lots of fat. HIIT training is also great for improving your ability to recover from rigorous activities such as strength training. It is also very useful because a successful session can be completed as quickly as 20 minutes which is great for anybody with limited time.

Moral of the story... At Unlimited Personal Training you will hear us preaching the benefits and importance of completing both forms of exercise on a regular basis. We recommend that each should be done 1-2 times a week in conjunction with strength training 3 times a week. After all we were made to move so why not move every day!

Compression Socks: A Hidden Advantage

-by Jeff Loveland, Performance Coach

As a self-improvement tool, physical conditioning of the body is an excellent way of improving your health, your relationships, and your overall outlook on life. Whether it be resistance training, interval training, endurance training, or any other type of structured exercise, placing a demand on the body to which our physical structure can respond and adapt to in a positive manner is beneficial. All of us have seen the miracle of hard work with a coach or trainer, and at Accelerated Fitness we monitor and track our clients’ progress to literally accelerate towards their established goals. But, unfortunately, sometimes our reach exceeds our grasp. The concept our trainers work hard to prevent and are all too familiar with: overtraining.

In terms of exercise, overtraining is defined as a failure to adapt to a specific training load. Also, if that training load is increased, then a noticeable decrease in performance is observed and/or measured. Professional athletes work as hard if not harder to recover from exercise than actually exercising. Weight loss is no exception. Most of you reading this article are familiar with the level of commitment it takes to work hard with a coach or trainer in order to improve your body composition (aka lose excess fat). During that process the threat of overtraining is always looming over your head. That is why professional coaches and trainers always build in recovery modalities to a program. One well-known but rarely considered modality is a pair of compression socks.

Compression therapy is not a new concept in the world of athletic training or physical therapy, but it is new to the world of personal training. Commonly used for the temporary relief of varicose veins or orthostatic hypotension (a form of low blood pressure), athletes of all backgrounds are now utilizing this hidden advantage. Runners are among the most popular who don the articles of clothing, primarily for post-workout recovery. During almost all forms of exercise, metabolic wastes build up in and surrounding the musculature. Combined with the micro-trauma to the muscle, damage to the area is apparent and in need of attention. That is when the lymphatic system jumps in, removing those wastes and helping to rebuild those damaged tissues. Inflammation, we all know about it, we all can’t live without it.

To assist with the body’s natural processes, various forms of compression can squeeze out the built up metabolic toxins and flush them back into the circulatory system, allowing a faster clearance of all that garbage you accumulated during yesterday’s workout. One easy and affordable way to do this is by wearing compression socks. This modality keeps tension around the musculature of the calf, keeping the swelling down while still allowing the lymphatic system to clean up the damage. This means if your ankles took a beating during a recent HIIT training session, throw those socks on before you get into the car. Your legs will thank you!

In conclusion, if you are having a tough time recovering from those training sessions while still executing all of our recommendations that complement your regimen (which includes proper diet, adequate sleep, optimal hydration, moderate stress management, and pre/post workout protocols), try a pair of compression socks. There is no time limit as to how long you can wear them, as long as you find time to wear them. However many times you train per week should be the amount of times you wear the socks per week. Easily found in athletic goods stores or even your local pharmacy, an average pair of compression socks won’t cost you more than thirty dollars. As for the investment, your feet will feel better, your calves will feel better, and your legs overall will recover faster. During a run or after leg day, compression therapy is an option to accelerate your recovery. At Accelerated Fitness, we work hard to make and keep you healthy!

Vacation Workout

-by Douglas Dorsey   

Here is part 2 of our summer workout program. These programs are designed to allow you to maintain your level of fitness while on vacation enjoying food, family, and fun. 30 minutes, 2-3x should do it. If you desire to do more, go for it. If you're training 4-5x a week with our unlimited personal training package be sure to spend some of your vacation resting and recovering from your workouts. Enjoy

Workout 1 - Rest 15 seconds between each exercise

1 Minute Jump Rope (Double leg)

1 Minute Dive Bombers

1 Minute Wall Sits

1 Minute Jump Rope (Double leg)

1 Minute Spiderman Pushups

Repeat 4-6 times

Workout 2 - Rest 15 seconds between each exercise

1 Minute Jump Rope (Right leg)

1 Minute Military Push Ups

1 Minute Alternating Front Lunges

1 Minute Jump Rope (Left Leg)

1 Minute Plank

Repeat 4-6 times

Workout 3 - Rest 15 seconds between each exercise

1 Minute Jump Rope (Skip)

1 Minute Burpees

1 Minute Alternating Reverse Lunges

1 Minute Jump Rope (Skip)

1 Minute Pushups

Repeat 4-6 times

How I Lost 45lbs

By Craig Toulouse

Ok let’s get this straight… This article is in no way a means for me to brag about the amount of weight I have lost. I have lost the weight for a very specific reason, which is my first bodybuilding competition. This process has showed me that the nutritional advice Juliene and I are constantly preaching at Unlimited Personal Training actually works. So, the real reason I am sharing this story with you is that I am tired of clients telling me that they just cannot lose the weight. The excuses are not acceptable. We want you to succeed, but we can’t do it for you. Instead, I did it on my own and this is me reporting back on my experience.

The entire year of 2014 was spent eating and drinking in excess. I went from a very comfortable 235lbs at about 15% body fat to 265lbs and a body fat of about 25%. For somebody like myself that has a hard time gaining weight, 20lbs is A LOT of weight to gain in 12 months. My diet was very typical of most Americans. I ate 3-5 times per day with the majority of my calories being consumed after lunch time. I took advantage of fast food establishments, made a fair share of orders to my local pizza shop and I became a frequent visitor of the package store down the street from my house. Most of these indulgences came on the weekends and it was a lot of “fun.”

During the weekdays I was a bit more civilized. I would only occasionally eat potato chips or have a few beers or go to dinner with my wife. I worked out every day. Not only did I work out, I went harder than I ever have before (with the exception of my college football days). Somehow the weight climbed. I wasn’t mad though because I just figured I was gaining muscle as well as fat. I was wrong. If you do the math on the above numbers you see that all of the 20lbs I gained was in the form of fat. Numbers don’t lie.

Looking back I can see how many Americans and even some of our clients can gain body fat even if they are working out on a regular basis. We are set up for failure. The American diet sucks! Not only do the majority of the food options suck, when one steps outside of the ordinary or typical diet to make drastic changes it takes a lot of work. It is not easy. You have to ignore almost the entire grocery store. You HAVE to commit to making almost all of your meals.  The hardest part is ignoring almost everybody around you. Most will do anything they can to get you just have a slice with them, or grab a beer after work or maybe your spouse will ask you to grab some ice cream on a beautiful Sunday afternoon. If you are committed to getting in the best shape of your life, you must ignore the people around you that try to derail your progress.  

There are only three things that I did differently that took my body fat from 25% to 6-8%in only 16 weeks. The first, I cut out processed carbohydrates. Not an easy task in this society. Think about all the options: bread, alcohol, bagels, pizza, sugary drinks, pasta, ice cream, etc., the list goes on forever. The only carbohydrates I eat now are oatmeal, brown rice, sweet potatoes, couscous and vegetables. The second, most of my calories are consumed in the first half of the day. We don’t burn many calories while watching TV or sleeping so why do we eat so many calories for dinner and a bedtime snack? If you are one of my clients you have heard me say many times “if you want to get Fat, eat lots of carbs at night.” Simple solution, don’t eat so much at night. The third, I added three days a week of steady state cardio. The sessions last no more than 25min and they are at a moderate pace.

That’s it!!! I promise. I am not taking any special pills or running for hours on end or starving myself. Is it easy? Hell no. this may be one of the most mentally draining and physically challenging things I have ever done. I am ready for this show to get here already so I can take a brief break from being so discipline. But you know I am glad it sucks and I’m glad it works. If you do not work for it then you do not deserve it. I am in the best shape of my life and I had to work my ass off to get here. I set a goal and I have done what is necessary to achieve that goal.

Takeaway…
 

A little bit of tough love is what you may need to succeed. Suck it up! If you are serious about losing 10lbs, 20lbs, 50lbs or even 100lbs and would like to build lean muscle and improve your cardiovascular fitness, listen to what we have to say at unlimited personal training. Stop making excuses. You are putting your money into it but in this case that is not enough. You need to make lifestyle changes in order to make Drastic and Lasting improvements in your physical fitness. There is no reason why we all cannot have the bodies we have been dreaming of. Let’s get work!

CoQ 10: A Possible Advantage?

-By Jeff Loveland

Want more energy? Take caffeine! Want bigger increases in strength? Take creatine! Want to assist your mitochondria in energy production? Take CoQ10! Wait, what was that last one?

A supplement that continues to evade the spotlight, CoQ 10 is a little known supplement used primarily by endurance and ultra-endurance athletes. This supplement’s primary athletic performance function is to assist mitochondria, your cell’s proverbial power plant, in producing Adenosine Triphosphate (ATP), your body’s main source of energy. Along with mitochondrial enhancement, CoQ 10 has also been supplemented for risk of heart failure, cancer, migraines, and other specific medical conditions. As an antioxidant, according to the University of Maryland’s Medical Center, “(CoQ 10)… can neutralize free radicals and may reduce or even help prevent some of the damage they cause.” That’s right, CoQ 10 is an antioxidant, despite it not being found in blueberries.

Since CoQ 10 assists in optimizing mitochondrial function, it is no surprise runners and cyclists look to this naturally found compound for assistance in performance enhancement. Anything to help with rebuilding ATP (which isn’t illegal!) is an automatic yes in terms of supplementation. CoQ 10 has also become more popular amongst other endurance athletes, namely high level Crossfit Athletes. Some of the most broken athletes in the world are “Crossfitters,” breaking their bodies down with up to three to four exercise sessions PER DAY, and with training comes recovery. To speed that recovery along and cycle out those metabolic wastes, mitochondria need to work to provide energy to the body in order for a process known as homeostasis (or equilibrium) to occur in the body. By assisting that athlete in enhanced mitochondrial function, that athlete will recover faster than normal.

Leaders in the Crossfit Industry such as Crossfit Invictus are recommending supplements for their athletes and clients to take, and out of the top 7 CoQ 10 was listed. Founder of the Bulletproof Life Dave Asprey, a man who is known for finding the highest quality supplements and products for those who achieve optimal health and optimal brain function, developed a product specifically for enhanced mitochondrial function, and CoQ 10 is a main ingredient. The Journal of International Society of Sports Medicine published a study conducted on 100 German athletes and supplementation of CoQ 10 for power production, and the study presented results where the athletes who did supplement increased their power!

Keep in mind, this is a supplement. A supplement’s purpose is to replace or add to one’s diet. Most nutritionists or dieticians will encourage you to eat whole, non-processed foods that naturally contain the vitamins and minerals (and antioxidants) that your body needs to survive and thrive. At Accelerated Fitness we agree with that encouragement. Can CoQ 10 become an option to increase performance in the gym? Of course. The same can be said for amino acids and coffee. They should not consistently replace the excellent meal choices that fuel your body for the day.

If CoQ 10 is a viable option for supplementation, then look for Ubiquinone, not Ubiquinol. Ubiquinol is not as bioavailable a Ubiquinone, yet may cost more. Take CoQ 10 with a fat source, coconut oil or your omega-3 oil, to optimize absorption. Test the effects for about a 2-week period to ensure the effects of the supplement are noticeable and there is a difference in training/exercise.

There are many supplements out there, as proven by walking in to your local Whole Foods, GNC, Vitamin Shoppe, Trader Joe’s, Stop n’ Shop, etc. Many of them do not prove effective, but CoQ 10 may be one of the few which provide an advantage. Through enhanced mitochondrial function, recovery speed can be increased along with power production and endurance capabilities. See if this supplement is an option for you!

Vacation Workouts

-by Doug Dorsey

Summer time is almost here.  Hopefully your vacation plans are in place and you’re looking forward to some fun, family, rest and relaxation.  Don’t forget to pack your workout clothes!  Actually, no one goes on vacation to spend it in the exercise room. If you’ve been working out regularly then you don’t have to kill yourself on vacation.  You just need to exercise enough to keep compensating for the extra calories, especially emptying calories if you know what I mean, that you will be consuming on vacation.  Here is a simple workout that you can do on vacation.  Its short, simple and you could do it in a 6 x 6 space.  So if you’re camping or cruising it doesn’t matter.  No equipment is needed.  Just 15-30 minutes.  Do this routine every other day, preferably in the morning so you can eat and drink guilt free. 

Warm up – 10 Squat to Stand, 10 Wall Slides, 5 Walk outs, 1 minute plank

Beginner – (15 Minutes)

• Push-ups/Ab combo – Do 10 pushups flip over and do 15 of your favorite ab exercise.  Flip back over and do 9 pushups.  Flip over again and do 15 of a different ab exercise.  Flip over once again and do 8 pushups.  You got it, flip over and do 15 of a different ab exercise.  Do this until you reach 1 pushup (By the time you finish you will have complete 55 pushups and 150 ab movements)

• 50 Squats

• 50 Lunges – immediately head out for brisk walk

Intermediate (20 minutes)

• Push-ups/Ab combo – Do 10 pushups flip over and do 25 of your favorite ab exercise.  Flip back over and do 10 pushups.  Flip over again and do 25 of a different ab exercise.  Flip over once again and do 10 pushups.  You got it, flip over and do 25 of a different ab exercise.  Do this ten times (By the time you finish you will have complete 100 pushups and 250 ab movements)

• 25 Squats

• 25 Lunges

• 25 Jump Squats

• 25 Jump Lunges –immediately head out and jog 1 mile

Advanced (30 Minutes)

• 100 Squats

• 100 Pushups

• 100 situps

• 100 lunges

• 100 Burpees – immediately head out and Jog 2 miles

Do you have the right shoe?

-by Juliene Anderson

With the warmer weather upon us, we all have been itching to get out of the house and get into some kind of outdoor activity. Having the Right Gear makes all the difference, you wouldn't go the beach without a towel would you? Exactly..So I decided (with some persuasion) to make a list of the best footwear for the different terrain/ activity you plan on getting into. 

Planning on running? Here are a few options for you. 

• Saucony Triumph: . Remarkably light despite all its cushioning, the Triumph appeals to a range of runners who demand comfort and performance.

• Brooks Launch: its an updated version of the 2009 model, Brooks improved the groove under the heel that adapts to any landing style, added more cushioning in the forefoot and retooled the upper with modern materials.

• Nike Flyknit Lunar 3:Nike removed the binding heel collar and opened up the forefoot in this smooth-running, feather-light favorite, making it more accommodating to a wider variety of feet. 

For more options you can check out Running Times 2015 Spring Shoe Guide.

Is Hiking more for your thing.Here are some options for you.

• Merrell Moab Ventilator : seems to be very popular with hikers,  with its  highly evolved breathability for hiking or biking the trails. A lattice-like overlay of Dura leather strapping supports and protects while enhancing the open-window venting of the breathable mesh upper that is a Merrell mark. Full bumper protection at the toe and around the heel. Proven Vibram® Multi- Sport sole with TC5+ rubber compound for grip and durability.

• The Salomon XA Pro : its fully waterproof this shoe is made for moving fast on rough terrain, it has an improved collar design for more comfort, and updated outsole for superior grip on any surface.

• Next up is a popular choice for ultralight backpackers and hikers on a budget. They are not as durable and long-lasting as the other shoes on this list, but they are lightweight, comfortable and inexpensive.  The New Balance 510 is for you

The goal is get outside, discover new things, and most importantly have FUN!!!!!

Vitamin D: You Might Need It

Jeff Loveland, Glastonbury Trainer

Aside from Vitamin C, there is not another vitamin your body most likely needs than the famed Vitamin D. Sitting patiently in your local grocery store, hiding in your local pharmacy, and awaiting your presence outside in the sun, this more-than-necessary micronutrient supplies your body with a plethora of health benefits too easily overlooked. There is even an organization dedicated entirely to the study of and sharing information on Vitamin D! Whichever path you are on in life, you only stand to benefit from this sorely needed chemical.

Vitamin D’s claim to fame originated from the treatment of two diseases: rickets (a disease caused by a Vitamin D deficiency) and osteoporosis (a massive decrease in bone density and strength). Through the combination of supplementation of Vitamin D with Calcium to improve absorption rates, those with osteoporosis and possibly osteopenia (a less intense form of osteoporosis) could fight against their affliction with vigor! Thankfully, there are many more benefits than the treatment of just two diseases.

According to the Vitamin D Council, the list of major benefits from Vitamin D is as follows:

• Fortified immune system, which helps you to fight infection

• Improved muscle function

• Maintenance of strong bones

• Improved cardiovascular function, for a healthy heart and circulation

• Improved respiratory system –for healthy lungs and airways

• Improved brain development

• Anti-cancer effects

With these benefits in mind, there is reason to monitor how much Vitamin D we must have on a daily basis. So how can I get enough Vitamin D during the day?

Primarily, Vitamin D production comes indirectly from sunlight. Specifically, as stated by the National Institutes for Health, “It is … produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.” More specifically, there are certain chemical processes occurring in the body to manufacture an extremely bioavailable version of Vitamin D which heavily involve the liver and kidney organs in the body. This is an easy, efficient, and certainly cost-effective way to ensure adequate amounts of Vitamin D are present in the body, not factoring in any negative effects of sunlight exposure. The second method is ingesting it, either from food sources or supplementation. Examples of food sources high in Vitamin D include swordfish, salmon, and cod liver oil. Other sources such as sardines, eggs, and even orange juice from your local supermarket (which is fortified with Vitamin D) are not optimal sources but still provide minimal micronutrient content. With supplementation, Vitamin D is available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). As far as the average human being goes, these two forms of Vitamin D will serve equally as effective. Both are cheap to produce, so do not worry about breaking the bank purchasing a supplemented form of this water-soluble vitamin.

Research is constantly changing, and more recent studies provide recommendations with drastically higher RDAs for each group, especially those who are either elderly or who do not venture outside on a daily basis (or both!).

At Accelerated Fitness, we will rarely advise you to not seek out sources of Vitamin D on a daily basis. By far the easiest way to get an adequate amount is to go outside for ten to fifteen minutes twice a day and expose your arms and face to the sunlight (sunscreen recommended). Modify your diet to include fish such as tuna or salmon to increase Vitamin D intake if possible, or ask your trainer or nutritionist what he or she recommends is the easiest way for you as a client to maintain proper Vitamin D levels. With such a multitude of benefits and simplicity of acquisition of this wonder nutrient, almost everyone should make sure they get their daily Vitamin D!

Why do my Knees, Hips and Lower Back always hurt?

-By Craig Toulouse, Tolland Fitness Director

Alright guys… there have been a lot of you this spring complaining of pain or discomfort in your lower back, hips and knees this spring. As you may have remembered we had a pretty rough winter. Most of us spent A LOT of time inside sitting down. If we were not inside we were most likely outside in a bent over position shoveling the feet upon never ending feet of snow. Both of these positions are compromised. They both put the muscles in the front of your hips in a shortened position and the opposing muscles of the backside in a lengthened position.

Craig… So What!!!

Well, if those muscles are put in a compromised position (like being too short or too long) your body will try to self-correct. This usually leads to you using muscles for certain movements that they were never intended to be used for. Without getting into too much of an anatomy lesson, the use of those muscles will most likely add stress to your hips, knees and lower back. So, no your knees don’t hurt because you played football way back in high school, they most likely hurt because your muscles are out of balance.

The FIX!!!

I have said this before and I will say it again, STAND UP! One of the best ways to lengthen your tight hip flexors and to wake up the muscles of your backside is to stand up and stand often. Standing helps to restore the muscles back to proper order. Along with this one simple movement we should all be performing corrective exercises on a regular basis. Some of those exercises include; Hip Bridges, Lunge- twist-Arch, Band Walk Side-to-Side. It is also important to understand and remember how we should be performing squats. One should align the feet slightly wider than hip width with the toes facing forward, the knees should stay over the shoes laces and should not collapse toward each other, the hips should shift backward as if you are reaching for a chair and your chest should stay proud. At Unlimited Personal Training we work with every client to restore the hips knees and lower back to proper working order.

If you have any questions regarding muscular imbalances and how to fix them please feel free to contact us, stop in or ask during your next session.

Top 10 Toys to Get your Kids Active

-By Juliene Anderson, Tolland Trainer
 

With warmer weather around the corner here are some great ways to keep your kids (Big Kids included) active outside.

Here is my top 10 (there were so many,  it was really hard to only pick 10).

1.) Is an Oldie but Goodie. The Hop Ball you can find this at Toys R Us.

2.) Next we have the Squidgie Ball you kind this one at Bob's Stores. 3.) One of my personal favorites is the 

Nerf-rebelle-heartbreaker-bow.
4.) Next up, the Slackline.

5.) Let put golfing and playing Frisbee together and what you get Disc golf .... Great idea 

6.) This one never gets old. Young or old who doesn't like Giant bubbles!  The bubble-thing is perfect for that warm lazy day!!

7.) So now you're all sticky from the the Bubble Thing, what kid doesn't love a game of tag, but let add the element of water to it  now you've got a game of Water tag.  Water balloons are great , but there's a lot of clean after. You're going to need a Super Soaker Arctic Shock  for the extreme water tag,

8.) This one is pretty cool, its called Fire Vision Football.

9.)Next we have the Stomp Rocket.

10.) Last but not least....  like I said before it was pretty hard to only pick ten things, this one is a double bonus... I love the brand Melissa & Doug. They have The Flying Discs (better known a Frisbee) or we have the Mini Ogodisk Super Disk Set.

I hope you find some of theses ideas useful. Go outside and have fun with your kids

So what's better for weight loss (fat loss), resistance training or cardiovascular exercise? Both and Neither! 

Both

In a new study (Late 2014), Harvard School of Public Health (HSPH) researchers found that men who completed 20 minutes of weight training a day saw a smaller increase in belly fat than men who spent the same amount of time sweating it out in a cardio workout. This study included more than 10,000 men and followed them over a 12 year period. There you have it. Resistance training is better than cardiovascular training! Not so fast.

In that same study men who added both strength training and cardio to their daily routines fared even better!

Resistance training stimulates or uses fast twitch muscles fibers which rely on blood glucose (Carbs) as a fuel source. Reducing blood glucose reduces insulin levels in the body which allows for fat to be pulled from your cells and burned. Cardiovascular training uses slow twitch muscle fibers which relies on fat as a fuel source.

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Warming Up: Get Mobilized For Exercise

-by Jeff Loveland

Glastonbury Fitness Coach

Coaches and trainers everywhere preach the practice of "warming up" before exercise and competition. The problem is, why should we? Schedules with work, family, projects, chores, leisure, etc. tax our time, subtracting the number of hours available to us in a day, barely enabling us to include caring for our bodies through physical activity. Workouts already take thirty minutes to an hour, so why add to that time with a five to ten minute preparatory period for that workout? Answer: the same reason you go to the dentist and doctor, to make sure that body of yours can function and thrive!

Think of it like this: every time you venture to the gym, your body must be physically and mentally prepared to perform a series of pushes and pulls in multiple planes without any system breaking down. Every time you drive that car or turn on that computer of yours, it is expected to perform certain functions to serve you without any problems or delays. To ensure no complications arise we usually take it to a local professional to run diagnostics, or tests. Does the engine run effectively? Is there enough pressure in the tires? Is my computer free of spyware and malware? How fast does my desktop turn on? These systems tests enable us to know what is working and what needs fixing. The same approach should be taken towards the most complicated tool most of us will ever manipulate in our lifetime: our bodies.

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Why do my neck and shoulders always hurt?

-by Craig Toulouse

Tolland Fitness Director 

If you are like most of the adult general public then you probably sit down a lot. Hmm... A Lot! That's a relative term that we should go over a little more before I tell you why you always have neck pain. I want you to think about your day. How often do you stand, walk, run and for how long? Well you sit to eat breakfast, sit while in the car, sit at work, sit while watching the kids practice, sit to eat dinner, sit to watch tv and sit to read before bed. That is A Lot of time on your butt!!! Every time you sit, you  open yourself up to the potential for injury. Not in the sense of a broken arm type of injury, I am talking about muscle pulls, strains and joint discomfort.

Most of us (myself included) are guilty of slouching in our seats. This means you round your upper back over, pull the shoulders together and lift your chin. Recipe for disaster! Your chest muscles, neck muscles in the front and back and the back of your shoulder are all put in a compromised position. The muscles in the front get tight and the muscles in the back get overstretched. Once the muscles get locked into poor position they pull the joints into positions that can cause pain and limit mobility. Remember the last time you tried to work out and you had that annoying kink in your neck that seemed to get worse as you went? That muscle was most likely not injured during the work out but instead from all of the adjusting is was trying to do while you were sitting poorly all day at work.

The fix = SIT UP STRAIGHT! Your mother said it to you when you were younger and I'm saying it to you again. Sit with a proud chest, pull the shoulder blades back and down and tuck the chin slightly. This will certainly help but you will most likely have to employ the foam roller that I talked about last month. Concentrate on your chest muscle, lats, and shoulders. Be conscience of your form both when you are sitting and when you exercise.

For more information on the topic ask your trainer at your next Unlimited Personal Training session.

HIIT Workout- 3 Days

-by Julienne Anderson 

Tolland Fitness Coach  

Day 1: Interval Day

Rest 1 minute between sets. 

A.

1 minute burpees

1 minute strict push ups

1 minute bicycles 

B.

30 second super planks

30 second squats  

1 minute squat jumps 

C.- 4 rounds

30 second jackknife opposites (right leg)

30 second jackknife opposites (left leg)

10 leg lowers

1 minute v-sits 

D.- 2 rounds

1 minute of inchworm push ups

1 minute lunges

1 minute Russian twists 

E.- 2 rounds

1 minute of alternating squat with a kick

5 diamond push ups

20 second plank  

F.- 4 rounds 

1 minute burpees  

30 seconds of dive bomber push ups to cobra
30 seconds alternating one-arm tapping push up or clapping push up

1 minute jumping jacks 

Day 2: Tabata Day

For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.

A.

Squats  
Push ups
Alternating lunges
Burpees

Rest 2 minutes

B.

Hollow ab rockvideo  on youtube

Superman
V-ups   

Day 3: Strength Focus

A.
4x max effort pull ups 
4x 10 decline push ups 
Rest 2 minutes between sets

B.- 5 rounds

10 box jumps

15 dips

20 sit ups   

Staying Hydrated and Healthy with Water

-by Jeff Loveland, Glastonbury Fitness Coach

We do not drink enough water, plain and simple. It may seem like an abundant resource that's everywhere, yet dehydration (both chronic and acute) have taken root in many parts of the United States. Approximately 60% of your body weight is due to water, which means the majority of the weight on the scale depends on your ability to stay hydrated. No wonder water is heavily connected to your appearance and your health. If your body is the car and food is the gas, then water is the oil that keeps everything going smoothly.

There are a multitude of measurable and  reported symptoms related to both chronic and acute dehydration, though identifying the problem and being able to correlate a lack of water content in your cells to a headache or dizziness is not always clear. The vast majority of us, (approximately 75% of all Americans reported by CBS news two years ago), are suspected to be suffering from chronic dehydration. Sources such as ABC and CBS news, WebMD, and various websites challenge their audiences to drink more water to achieve greater health, and in doing so are combating the effects of dehydration. What exactly happens when you decide to take on one of these 30 day "drink 6 bottles of water a day" challenges, or in other words providing enough water for your body to properly maintain equilibrium?

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Foam Rolling- Why does my trainer keep talking about it?

-by Craig Toulouse

Self- Myofascial release, better known as "foam rolling", is a technique used to restore muscles to their proper function. The process uses a foam roller, lacrosse ball. tennis ball or even your hands to release the tension or pain that is caused by knots in your muscles. Now your muscles don't just mysteriously tie themselves in a knot, the expression is used to describe  adhesions that develop within the connective tissue surrounding your muscles. These adhesions can be a result of certain muscles compensating for poor form, overuse, poor hydration or even inactivity. The goal is to reduce the adhesions so proper blood flow, length and elasticity can be restored to a muscle, muscle group or a joint.

How and when should I perform a foam rolling session?

My advice is to foam roll as many times as you can throughout the day. However, most of us only have time for one or two sessions in any given day. One of the best times to foam roll is at the beginning of your movement-prep right before your workout. This will help to get your muscles ready for the work you are about to perform and you are more likely to maintain proper form if your muscles are not trying to compensate for tight or painful movements.

Areas to focus on...

Some areas of our bodies are more troublesome than others. I recommend starting at the feet and working your way toward the shoulders.

• Bottom of the feet

• Calves

• Hamstrings

• Glutes

• Quads and hip flexors

• Adductors (Groin)

• IT Band

• Thoracic muscles

• Lats

• Chest

For more information be sure to ask your fitness professional at your next training session.

HIIT Workout

-by Julienne Anderson, Tolland Fitness Coach  

Just in time for the warm weather! Here's a quick and fun way  to get your cardio on. All you need is a Kettlebell and a Yoga/Exercise mat

DRILL 1

1.) Body Weight Squat 30 seconds - full range of motion2.) Goblet Squats  30 seconds3.) Goblet Squat and Hold at half dept 30 seconds4.) Super Plank 30 seconds

Complete 3 rounds.

DRILL 2

1.) Kettlebells Swings  * 20 reps

2.) Alternating Arm Kettlebell Swings *15 reps each side

3.) Kettlebells Swings *15 reps 

4.) Alternating Arm Kettlebell Swings *12reps

5.) Sprint 50m out and 50m back.

Complete 4 sets 

Then rest for a minute

DRILL 3

1.) Burpee with a push up 30 seconds 

2.) Burpee with  Jumping Jacks 30 seconds 

3.) Broad Jump  to a Burpee 30 seconds 

4.) Burpee with a prone Jumping Jack  30 seconds 

5.) Sprint 50m out and 50m back.

Final
Hill sprints (bleacher or steps) to the top. Stop at top and do 5 burpees. No hill, sprint 100m and perform 10 burpees.

4 Rules for Snow Shoveling

-Craig Toulouse, Fitness Director

I think it is safe to say that this winter has been one of the easiest in terms of snow fall in recent years. However, it is inevitable that we are sure to get blasted with at least a few storms before the season changes. When those storms do hit all of the trainers take a collective deep breath. We know that there are going to be a ton of last minute cancellations due to a few clients getting stuck in their driveways (Yes I am talking about you Kathy and Jill) and clients straining their backs. It is for this reason I have come up with 4 rules to follow to stay safe when snow flies.

1) Stretch. You know all of the things that you trainer asks you to do before your session begins? Yea, I'm talking about getting your heart rate up and preparing your muscles for a workout with some dynamic stretching. I want you to treat the snow shoveling just like you would one of your workout sessions. Do some body weight squats, stretch you quads and hamstrings, activate your shoulders with some front raises and do a few trunk twists. Do Not. Let me say that again. DO Not start shoveling before you activate your muscles. 

2) Keep your Spine Safe. There are three things that you can do to keep you spine safe while you lift each shovelful of snow. 1- Lift with your legs. Keep the sound of your trainer's voice in the back of your mind while you lift. Back flat, Butt back, and chest up. 2- Keep the shovel close to your body. The further away you reach the more you are asking you lower back muscles to work. 3- Do not twist you upper body to toss the snow with your feet flat on the ground. Think about a golf swing or a baseball swing. Let the heal of the foot away from the twist come up as you turn.

3) Stay Hydrated. You would be amazed at how much fluid you will lose in just 30min of shoveling. Keep a bottle of water on top of the car or on the front stairs and get a sip every few minutes.

4) Dress in Layers. It may be cold out but once you start moving you core temp will rise quickly. Avoid getting drenched with sweat by stripping a layer or two as you go.

The Secret of Weight Loss

According to the latest statistics, the weight loss industry now exceeds $50 billion.  With all those New Year's resolutions out there it's aboutto get even bigger.  It's such a lucrative market that Taco Bell created the Taco Bell Drive-thru Diet.  I guess being part of the $160 billion dollar fast food restaurant business isn't enough.  Before you spend any money on weight loss products or drive-thru "nutrition" let me share with you the secret to weight loss.

I've helped hundreds of people lose weight, ranging from the obese person to the middle-aged soccer mom to the professional bodybuilder and figure competitor.  I've gained and lost weight myself over the years.  Through these experiences I have learned the secret to weight loss and weight management.  Because it is a new year and I'm still in the gift-giving mood I'm going to reveal the secret to you for absolutely no cost.  Are you ready?  Be patient. Before I tell you what it is, I'm going to tell you what it's not.  It's not Weight Watchers, a low calorie diet, high protein diet, a vegetarian diet or South Beach Diet.  It's not cardiovascular exercise or weight training (although they help).

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5 Common Mistakes People Make When Trying to Lose Weight  

- by Doug Dorsey

1. Their method to weight loss is unsustainable

What's the point of losing weight if you're just going to turn around and put it back on. Run away from any low calorie diet that you know you can't stick to after you reach your goal. If you go on a 1200 calorie diet and lose 10lbs. what do you think will happen when you start to eat 2,000 calories again? Recently I heard of a 5 hour diet. You can eat whatever you want during a 5 hour time span (10am-3pm), after that no more food. Really? That sounds so stupid. Do you never have dinner with your family again? There is no way you can live like this. You're doomed. Sure you may get into that dress, jeans, or bathing suit but they'll be retired to the back of the closet in no time, NEVER to be worn again. Whatever your weight loss method, make sure it's something you can live with or you'll eventually be heavier than when you started.

2. They have unrealistic expectations.

Continue reading... 

HIIT Workout

-by Julienne Anderson, Tolland Trainer

Once you've done all 7 exercises, take a minute to rest and repeat 2x. You and your buddy will have fun with this one!

EXERCISE 1: Reverse Lunge with Medicine Ball
                   PASS x10reps 

Face your partner with about three yards between you. Hold a medicine ball at chest height. Step back with your right leg and lower your body until your front thigh is parallel to the floor. Come back up to standing position and throw the ball to your partner.

EXERCISE 2: Jump Rope 30 seconds

Count the number of jumps you achieve in the time allotted. As soon as you're done, your partner jumps.

EXERCISE 3: Sit-up with Medicine Ball
                   PASS x15 reps

Grab a medicine ball and sit on the floor, facing your partner with your feet touching and knees bent. Lie back with the ball against your chest, then sit up, and pass the ball to your partner.

EXERCISE 4:Partner Shuffle Drill
                  3O Seconds 

Bring it back to basketball camp. Facing your partner a few feet away, stand in a ready po sition with the knees slightly bent and core engaged. At "Go" shuffle for about 20 feet in one direction, while simultaneously tossing the medicine ball back and forth. Head back in the opposite direction to give both some love.

EXERCISE 5: V-Sit with Rotation and Pass
                  90 Seconds

This one's double trouble, for sure. Sitting on the floor about 1-2 feet away from your partner, with knees bent, hold the medicine ball to your chest with abs nice n' tight. Next, both recline back a few inches and rotate one way and then the other (maintaining that rock hard core!). Return to starting position, and throw the ball to your partner. They'll catch it and repeat the movement. Repeat for reps or time (90 seconds is no joke).

Exercise 6: Push-Up with Shoulder Tap
                10-12 reps- Alternating hands each time 

Ready to tap into this? Hit the mats, facing your partner in a modified push-up position (or full push-up position if you get down like that). Next, lower your bodies by bending at the arms with the abs engaged. Push back up to the starting position,( in other words do a push-up) then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing).

Exercise 7:High-Five Up Down 
                30 Seconds
Start in a plank position head-to-head about one foot apart. At "Go," lower onto the left forearm

 then the right then back up to your left hand then right hand (your partner will do the reverse). Finishing the move with a high-five across to your partner (your right hand to their left hand). Reverse the series of moves, starting with your right forearm hitting the mat, and finishing with a high-five with the other hand.  

Tips to Help you Keep Your New Years Resolution

- by Nicki Johnson

Glastonbury Trainer, Fitness Director

The New Year is upon us! Those dreaded New Years resolutions we make and brake here! Surveys suggest that 88% of people who make New Years resolutions fail.

Rather than making a New Years resolution to exercise and lose weight, that most likely you wont fulfill, a better choice would be to have a plan for year round fitness. This way it will fit into your lifestyle and will address specific needs. 

Here are some tips to help you view fitness as a lifestyle rather then a specific goal for only a 1 or 2 month period.

1. Make exercise a part of your routine

2. Give yourself permission to spend time for you

3. Set realistic goals

4. Hire a personal trainer or get a workout buddy

5.  Keep your eyes on the prize

6. Make it convenient

7. Fit in fitness even on off days

8. Keep it fun

9. Reward yourself

10. Support your exercise habits with a healthy lifestyle

THE 3 NECESSITIES TO WEIGHT LOST

- by Doug Dorsey, Owner

It’s that time of the year.   Weight loss and living a healthier lifestyle is on most peoples mind.  I’ve helped a lot of people lose weight unfortunately I’ve seen more people attempt unsuccessfully to lose weight than necessary.  The difference between the successes and the failures is 3 things.  You’re probably thinking dieting, weight training, and cardio.  Yeah? No!  Of course weight loss requires eating healthy and exercising.  That’s a given.  However, if you really want to be successful you’re going to need these 3 things: Focus, Discipline, and Consistency.  That’s it.  Without them you’re destined for failure.   Think back to anything that you’ve achieved personally or professionally.  You will find these 3 things.  Focus, discipline, and consistency.  It’s impossible to have any level of success in anything without them, especially weight loss and lifestyle change.  Let’s examine these three words a little further. 

Focus – A point of concentration

If you’re going to make significant changes to your body it’s going to take time (3 Months minimum).  A clear focus, a mental picture of exactly what you are going to accomplish will allow you to stay the course.  If you lose your focus you won’t make it to your goal.  You will become distracted by the “things” that will knock you off

course and cloud your vision.  With a clear focus “Things” may attempt to creep in but you won’t allow them ruin  your plan.  You will figure out a way to handle whatever comes up while staying focus on your goals.

Discipline – Training to act in accordance with established rules

As I mentioned earlier, you know part of losing weight is eating healthy and exercising.  Here is when discipline comes in.  Eating healthy is easy to say but hard to do in this fast paced, fast food, unhealthy environment that we are surrounded by.  Exercising for weight loss requires hard work.  You need to do more than jump on the treadmill or spend a half hour on the elliptical.  You need to put yourself in an uncomfortable state in order to create a metabolic disturbance, which will allow you to boost your metabolism and burn fat.  You will need discipline to say “No” to all of the “things” that can sneak in and make you lose your focus.    And you will need to say it frequently.  So when everyone wants pizza and beer you need to be disciplined.  When you want to over indulge in wine you need to be disciplined.  When you want to go home after work instead of the gym you need discipline.

Consistency – Steadfast adherence to the same principles, course, form, etc.

Lastly, and most importantly you need to be consistent.   Consistency is good habits over a lengthy period of time.  1 great day of eating and exercising will do nothing.  1 week will make you feel better.   1 month will create a habit that will lead to major visual changes if you stay consistent and continue for another month or 2.  The consistent application of healthy eating and exercise will allow you to lose weight and life a healthy lifestyle. 

So before you think about how you’re going to change your eating and how many times you’re going to get to the gym.  Answer the following questions:

• What do you really want to accomplish? 

• What’s your short and long term goal? 

• What sacrifices you are willing to make to get there, what are you willing to give up? 

• What are you going to eliminate or change in your life so that you can behave in a disciplined manner? 

• How is your schedule going to change so you can exercise consistently?  We offer unlimited training and all you have to do is get here!!!

• How and when are you going to prepare you meals? 

After you’ve answered these questions and only after you answered these questions should you get started.  Then it’s simple.   Call us.  We offer unlimited personal training and have everything you need to get you to your goal. 

What is the best way to get a killer set of six pack abs?

-by Craig Toulouse

Tolland Trainer, Fitness Director

The answer is very simple.

PUT DOWN THE FORK!!!!

There is no special exercise or exotic diet that will target your abdomen and give you a six pack. The equation is and has always been: Calories in < Calories out. If you can forget for a second what you heard from your sister in-law or what you saw on that episode of DR. Oz and listen to my formula, you

will always have the answer.

The best way to burn excess fat calories and reduce the risk of tons of diseases like high blood pressure, diabetes, cancer, etc. is to follow a healthy nutrition regiment. This should consist of 5-6 meals throughout the course of a day. There are the three staple meals, breakfast, lunch and dinner, as well as 2-3 between meal snacks. That's right, I just told you the best way to burn fat is to eat 5-6 meals a day!

Wait I'm confused. I thought you said I need to put the fork down?

Yes the meals should be smaller than our outrageous American sized portions. You know when you go out to a fancy restaurant and the meal barely takes up a third of the plate? Yea, that's how much we are supposed to eat. Smaller portions with higher frequency will help to keep your metabolism revving high.

What's the moral of the story? Concentrate on your carbs, proteins and veggies. Avoid the processed carbs such as pastas, white breads, desserts and candy. These all spike your blood sugar and lead to fat storage. Make sure you consume quality proteins such as lean cuts of beef, boneless skinless chicken breasts and white fish. Also add some greenery to your plate. The veggies are loaded with vitamin and minerals that we all need.

This is as basic as it gets. Stop being confused by all the garbage out there and keep it simple. If you follow this guideline you can succeed!

HIIT Workout

-by Julienne Anderson
Tolland Trainer

Here's a minimal equipment total body fat burner that you can do. It hits all 4 of the "Major Fat Burning Hot Zones" of the body.

The 15-Minute Hot Zone Fat Burner

• DB Split Squats/ Lunges 40 seconds per side (Rest 20 sec between sides)

• Decline Pushups or Regular Push-ups - 40 seconds

• KB Swings or Hip Thrusters  - 40 seconds

• Box Jumps or Step- ups  - 40 seconds

Rest 20 seconds between exercises

Rest 30 seconds at the end of the circuit and repeat 2 more times.

Neck Stretches

- by Mike Hikey, Glastonbury Trainer

Prone Cobra

Lie down on your stomach with hands in push up position. Lift your upper body off the ground while keeping your hips down. This will create spinal flexion.  

Superman

Lie down on the floor with your arms and legs fully extended out with separation of about shoulder width apart. Then raise your arms and legs off the floor while keeping your hips down. This will create spinal flexion. 

Child's Pose

Get down on all fours on the floor and then bring your elbows to your knees while keeping your core in tight. Then extend your arms forward as far as you can reach while keeping your butt down and your core down as well. This will create spinal extension.