Intersting Fact...

For all of you wondering the importance of keeping up with your strength training.

If you are not taking the necessary steps to prevent lean body mass (muscle, bone, and other non-fat tissue), you will drop 5-10 pounds of lean body mass every 10 years.  According to research, adults age 25-65 will lose on average 25 Pounds of lean body mass.  This is not what we are all trying to lose to live a healthy life! 

How to prevent this loss...get outside and play, find a fitness class that you enjoy (that doesn't feel like you have to be there, but you want too.), try to meditate to reduce stress levels, make sure you are eating the proper amount of food and the healthy foods, and last but not least making sure you are getting enough sleep.

Here's to Staying Fitt and building Energy!
Committed to YOUR Success!
Chrissy

Positively Fitt is now at a NEW location!

Positively Fitt has a NEW Facility!! Our very own studio within the Peoria Sportsplex
16083 N 75th Ave Peoria, AZ 85381 (75th Ave south of Bell Road).
Classes begin on Thursday February 28th at 8:15 stop by and say "hello!". 
Bring your friends and try a class of your choice...
Cardio-Kickbox Mix (Monday, Wednesday, Friday 8:30am & Saturday 7am)
Fitt Rx-Filling your fitness prescription (Tuesday, Thursday 8:15am & Saturday 8:30am)
Group personal training (Monday & Wednesday 5:00pm and 6:00pm)

If you are a beginner to the fitness world, no worries! exercises are modified to your specific goals and/or ability. 

Also available is nutrition coaching... see if you make the nutrition honor roll!

CPR certification being held March 9th time to be determined.

Reserve your space today!

See ya when you drop in :0)

We are Commited to your Success!

The Holidays are Upon Us!

Well, it's that time again the holidays are near, ugh!!  This year let's make a point to listen to our bodies and do what we can to have a stress free holiday season. 
One thing we can all do is throw away that scale!  Make your workouts fun, without focusing on your weight.  Make your #1 Goal about Feeling GREAT, Feeling ENERGIZED!   Enjoy your stress-free time and focus on YOU for 30 minutes/day. 
Feel the ENERGY you build as you release your mind and strengthen your body. 
Thinking Positively!!  Enjoy :0)

May is STROKE Awareness Month

Here is a little something I would like to share from the National Stroke Association.

There are many risk factors, but obesity is one of the most controllable risk factors.

Obesity ~ A Controllable Risk Factor

How is obesity linked to stroke?Obesity and excessive weight put a strain on the entire circulatory system. They also make people more likely to have high cholesterol, high blood pressure and diabetes – all of which can increase risk for stroke. Maintaining a healthy weight through diet, physical activity and other medical treatments with the help of a doctor is important for stroke prevention.
Physical activity
Physical activity can help reduce stroke risk. A recent study showed that people who exercise 5 or more times per week have a reduced stroke risk. Higher risk and burden of stroke have been observed within the Stroke Belt (southeastern states of the U.S.), a region that boasts higher obesity rates compared with elsewhere in the country. Following are tips for increasing daily physical activity:

• Include exercise in daily activities.
• A brisk walk for as little as 30 minutes a day can improve daily health in many ways, including weight.
• Try walking with a friend; this will make it easier to commit to.
• If walking isn't ideal, find another exercise or activity, such as biking, swimming, golf, tennis, dance, or aerobics.
• Make time each day to exercise. Some people enjoy walking in the morning instead of at night. Figure out what works for you.

Maintain a healthy diet
Maintaining a diet that is low in calories, saturated and trans fats and cholesterol helps manage both obesity and health cholesterol levels in the blood, which also reduces risk for stroke. High-salt diets often contribute to high blood pressure. A healthy diet should also include at least five servings of fruits and vegetables.
Fruits and veggies
A recent Harvard University study concluded that eating five daily servings of fruits and vegetables can lower your stroke risk by 30 percent. Citrus fruits and vegetables such as broccoli or cauliflower are particularly beneficial. Their higher concentrations of folic acid, fiber and potassium may be a key to reducing heart disease and stroke.
Most people eat only half of the recommended servings of fruits and vegetables. Increasing that daily intake can be easy. For example:

Drink a glass of orange or vegetable juice.

Buy pre-sliced vegetables or fruit for easy snacking or cooking.

For flavor, use a variety of herbs and spices on vegetables. Add basil or dill to green beans or tomatoes.

Add grated vegetables to casseroles, spaghetti sauces or meat patties.

Low-fat cooking
Eating and cooking in a low-fat manner (free of saturated and trans fats) reduces the waistline and decreases stroke and heart attack risk. Take a few extra minutes to think through food choices, and how they can be cooked. For instance, grilling a piece of chicken instead of frying it in oil reduces fat intake significantly and produces a tasty, healthy meal.
Add the following foods to a daily diet:
Fruits and vegetables
Lean meats such as chicken, turkey and fish
Lean cuts of beef (round or sirloin steak) or pork (pork chops, pork loin)
Low-fat dairy products (skim milk, 2% fat cottage cheese)
Egg substitutes or four egg yolks per week
Fiber, including whole grain breads, cereal products or dried beans
Watch homocysteine levelsHomocysteine, an amino acid or building block of protein, is produced naturally in the body. When needed, it is changed into other amino acids for the body’s use. Researchers recently found that too much homocysteine in the blood may increase a person’s chance of developing heart disease, stroke or other blood flow disorders.
Homocysteine levels are determined by two key factors genetics and lifestyle. Genetic factors affect how fast homocysteine is processed in your body. Lifestyle factors, such as diet, affect homocysteine levels in another manner. For example, people with a high homocysteine level may have a low level of vitamins B6, B12 and folic acid. Replacing these vitamins with supplements or fortified foods may help return levels to normal. Low thyroid hormone levels, kidney disease, psoriasis or some medications may also cause abnormally high homocysteine levels.
Folic acid
Folic acid is another part of the homocysteine puzzle. Most Americans, especially women, do not get enough folic acid form their diets. Eating more fruits and vegetables including lentils, chickpeas, asparagus, ready-to-eat cereals, fortified bread, pasta and rice, may increase folic acid levels and decrease health risks.
Vitamins B12 and B6
As a person’s body ages, the ability to absorb B12 is reduced. This may cause a variety of health problems including an increased risk for heart disease. Foods that contain vitamins B12 and B6 include fortified cereals, low-fat meat, fish, poultry, milk products, bananas, baked potatoes and watermelon. In some instances of vitamin B12 deficiency, vitamin injections may be necessary.
However, adjusting diet may not always be enough to lower homocysteine to a desirable level. Vitamin supplements may also be needed. Speak with a doctor before starting any vitamin regimen. Taking high doses of vitamins is not generally recommended. Re-checking homocysteine levels after taking vitamins is essential. If levels remain high, your doctor can modify treatment.

CPR- Are you prepared?

Are you prepared if you need to save a life?

When was the last time you learned CPR?

Do you know all the new changes to CPR?

Get prepared just like the Lorax!  Learn CPR and the importance of an AED if the situation arises...

Call today to reserve your space for our April 15th class...

click the link below to see how the Lorax saves a life!

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Benefits of Moving YOUR Body!

Ever wonder how exercise can benefit you more than the obvious- heart health, weight loss, and reduction of inches?
There are alot of benefits to getting your body moving.  Did you ever think it would help your Nervous System?  Well your about to find out.  Think about it when you are moving, whether playing or exercising you are not thinking about the everyday stresses, possible anxiety or frustrations.

Here are more ways moving/exercising can improve your health...

• Nervous System--

                 ~will also improve concentration, creativity and performance

• Your Bones --

                  ~strengthens bones & improves muscle strength & endurance
                  ~makes your joints more flexible, allowing for ease of movement
                  ~reduces back pain by improving flexibility & posture
                  ~reduces your risk of osteoporosis & fractures

• Heart --

                  ~reduce the risk of developing heart disease & stroke

• Blood --

                  ~improves blood circulation to your entire body
                  ~helps lower bad (LDL) cholesterol & raise good (HDL) cholesterol
                  ~helps to lowere high blood pressure & prevent high blood pressure from occuring

• Digestive System --

                  ~helps control your appetite
                  ~improves digestion & waste removal

• Lungs --

                 ~slows the rate of decline in lung function
                 ~improves body's ability to use oxygen

• some extra bonus benefits...

                ~reduce the risk of developing diabetes
                ~helps maintain a healthy weight (if you are a scale watcher)
                ~improves self-image (confidence)
                ~helps you sleep better and feel more rested

There you go your body is all connected by your NERVOUS SYSTEM!  Make your Nervous System happy, the rest of your body will follow.  Body movement clears your mind, energizes your body, makes your life much easier.

Enjoy YOUR day & keep it moving!! 

Remember Positive Mind + Positive Body is POSITIVELY FITT!!

8 Tips for Preventing Headaches

As a migraine sufferer myself, these are all true.  If I miss workouts my head lets me know.

I hope this article helps you out.

Headaches - 8 Tips on Preventing Them - Dr. Ken Goldberg

Last year, Americans spent more than $4 billion on headache remedies, roughly $16 for every man, woman, and child. That's a lot of pills-and a lot of headaches. Too many in fact, because most of them could have been avoided in the first place. Headaches come in several varieties, but the most common types are tension and migraine. A few simple strategies can help you steer clear of either.

1. Drink lots of liquids, especially when it's hot. Dehydration can bring on headaches.
2. Get regular, moderate exercise. Exercise helps in three ways: It relieves the stress than can bring on tension headaches; it increases the production of the body's own painkillers, endorphins and enkephalins; and it improves the ability of blood vessels to dilate, which reduces the likelihood of migraine headache. Don't overdo it though. Going too hard or trying to lift heavy weights can bring on an exertion headache.
3. Try not to skip meals. Headaches are more likely when your blood sugar drops because of lack of fuel.
4. Avoid certain foods. The National Headache Foundation suggests that people who get migraines watch out for red wine, beer, excess caffeine, foods with MSG, aged cheese and meats, nuts, chocolate, citrus fruits, yogurt, and other foods that are pickled, aged, or fermented. Experiment with these foods to see if any trigger your migraines.
5. Take time to acclimate to altitude. Skiers often suffer headaches when they go from sea level to 8,000 feet or more in a few hours. You'll feel better if you can spend a day at an in-between altitude before hitting the slopes.
6. Sleep more. You're much more likely to get headaches if you burn the candle at both ends.
7. Quit smoking. Add headaches to the list of reason to abandon the butts.
8. Don't drink alcohol to relieve stress. You may enjoy an hour or two of oblivion, but the stress will still be there when you sober up-along with a whopper of a headache.

Despite careful precautions, life will be a headache from time to time. It’s ok (for most healthy individuals) to take an occasional mild pain reliever for those times. But if your headaches are frequent or severe, it’s a clear message to see your health care provider.