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Smart Choices for Summer Parties

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939-6283
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> Fitness Together News 
> Health and Fitness - Get a Good Night's Sleep
> Health and Fitness - Summer Food Choices
> Trainer's Corner - The Right Shoe
> Exercise of the Month
> Health and Nutrition - Almonds, mmm...Goood!
> Recipe of the Month
> Quiz of the Month - Win a Prize!
> Last Month's Quiz Answers and Winners

SPECIAL ANNOUNCEMENT!
This month Fitness Together will be offering two exciting programs.  Starting in June we have a special challenge and second we have a special offer to all of our current and former clients.                                    

1st is the June kick off of our 12 Week Ultimate Fitness Challenge to help you reach your goals this summer.  Prizes will be awarded to a male and female participants who achieve the best results.  Additionally, The national male and female winners will receive a FREE LIFE FITNESS 9500HR CROSS TRAINER valued at $4000.00.  Contestants must enter contest by no later than 06/30/2007.  Contest ends 09/18/2007.  This contest is open to everyone, however specific rules apply; please contact your trainer at Fitness Together for details.

2nd is our June SPECIAL on personal training package prices.  For June only we are offering discounted package prices to all active clients, as well as extending the offer to all inactive clients who return this month.  This is a great time to take advantadge of these prices before the price increase next month.  Please contact Fitness Together for details.

HAVE A HEALTHY AND FIT SUMMER!    

Most of us are aware of the consequences of a poor night's sleep. Increased mistakes on the job, difficulty concentrating throughout the day and irritability only contribute to the stresses of daily life.

The most essential part of a healthy lifestyle is maintaining a steady sleep pattern.  The average individual requires 7-8 hours of sleep per night, but it is different for everyone.  Some people may be able to thrive on much less while others need up to 10 hours.  If you find yourself sleeping longer on the weekends, it's a safe bet that you're not meeting your personal sleep requirement throughout the week.

A good night's sleep affects all aspects of your day – from how you feel, to your relationships, productivity, and ultimately your quality of life.  While you sleep, your brain and body go to work, consolidating the day's learning into memory and reenergizing the body.

(NewsUSA) - In the summer, many of us are spending more time outdoors, and our schedules include running to and from the beach, the ballpark or a backyard barbecue.

Due to our on-the-go summer lifestyles, we often trade sit-down meals planned with sensible and wise food choices with quick meals on the run, or even dinner from a snack bar or local burger joint.

Rather than succumb to the temptation of the snack bar, consumers have many options. Food companies are offering portion-controlled meals and snacks in the "better for you" category, which are more practical and convenient and aren't loaded with extra fat and calories.

"Regardless of the season, we know people with active lifestyles are looking for foods that are portion-controlled to fit their busy schedules," said Schryse Williams, vice president of consumer brands for Dawn Food Products Inc. "The market for weight-loss foods is expected to grow at an annual rate of 4.7 percent to 8.1 percent through 2010, with a growing number of consumers seeking smarter, yet convenient snack options."

Making smart, sensible food choices either at home or on the go is as easy as following these tips from the Dietary Guidelines for Americans:

• Focus on whole grains. Make substitutions like whole wheat for white bread or brown rice instead of white.
• Diversify your vegetable selection. Try to aim for at least two cups daily.
• Incorporate more fruit. Some of the most delicious fruits are available in summer months. Strive for at least two cups of fruit per day.
• Choose foods rich in calcium. Low-fat or fat-free dairy foods are great choices.
• Think lean protein. Choose wisely from lean meats, poultry, fish, eggs, beans and nuts.
• Balance food choices and physical activity. Summer is great for swimming, biking, walking, jogging or gardening.

Choose snacks that are low in saturated fats, trans fats, cholesterol and sodium. For example, the new Weight Watchers caramel snack cakes contain 3 grams of fat, 6 grams of fiber and have a POINTS® value of 1 per serving. For more information, visit www.WeightWatchers.com/snackcakes, www.WeightWatchers.com/muffins or www.dawnfoods.com

The human foot has 26 bones, 33 joints and more than 100 tendons, muscles, and ligaments and is obviously a vital part of our well-being. Do you pay enough attention to what you are putting on your feet? To protect this very important part of our body and prevent future health issues, it is important to wear the correct shoe – while at work, running errands or exercising.

As stylish as they may be, high heels and shoes that squeeze the feet are linked to a host of foot problems. Painful bunions, which are misaligned toe joints, are much more common in women than men. Poorly fitting shoes don't cause bunions, but can aggravate existing ones.  Some people with bunions can eliminate pain with conservative approaches such as wearing bunion pads, avoiding high heels, and buying comfortable shoes that are shaped like their feet and that provide more toe room.  If you cannot rid yourself of your 3 inch heeled strappy sandals, be smart and limit the amount of time you wear them.

Other common problems from tight shoes include nerve growths called neuromas, corns, calluses, blisters, and hammertoes, a condition in which the toes are bent like a claw. "Shoes should be comfortable right when you buy them," says Jane Andersen, D.P.M., a podiatrist in Chapel Hill , N.C. "You should be able to wiggle your toes. And shoes should have a strong sole that flexes at the ball of your foot."

Consumers also should make sure that they're wearing the right size. "Most adults don't have their feet measured when they buy new shoes," Andersen says, "but your shoe size can change as you get older because the feet can spread and lengthen." Don't be afraid to sit down and take some time to try on a variety of different brands and styles of shoe until you get one that fits correctly.

One way to ensure that you get the right shoe size is to stand on a blank piece of paper and trace the outline of your feet on the paper with a pen at home. "Your shoe choice should completely cover the outline of your foot," Barbara Buch of the FDA says, "with no lines showing outside the shoe when the shoe is placed on top of the outline you traced."

Wearing inadequate and worn-out shoes is a common mistake for athletes, says James Losito, D.P.M., team podiatrist for the Miami Heat basketball team and professor of podiatric biomechanics at Barry University in Miami Shores , Fla.

"Running shoes should be discarded after 200 miles to 400 miles of use and they should fit correctly," Losito says. "There should be a thumb-width of length between the longest toe and the end of a shoe."

Another important item to keep in mind is to purchase the right shoe for the sport. "Many injuries occur because someone is wearing a running shoe while playing basketball," Losito says.

If you are h avi ng problems with your feet now, don't despair. Orthotic devices may help you prevent or relieve foot problems. According to the American Academy of Orthopaedic Surgeons, orthotic devices commonly used include bunion shield pads, arch pads for people with a flat foot, and heel inserts for people with plantar fascitis. These devises are sold over-the-counter at drugstores and sporting stores. They can be custom made and also sold by podiatrists, physical therapists or orthotic companies.

So, next time you are picking out your next pair of shoes, be smart. Buy new shoes often enough, get measured to ensure you have the correct size, pick the right shoe for the sport and beware of what those "too-small" high-heeled shoes can do to your feet.

(NewsUSA) - Here's a simple yet sophisticated idea for turning traditional vegetable dishes into haute cuisine: Just add almonds. Whether slivered, sliced, roasted, or diced, almonds add flavor, texture and that "little something extra" to many of your favorite foods for entertaining.

Their delicate, toasty flavor and crunch complement nearly any dish, especially green vegetables. It's a simple change that can make a big difference in your vegetable dish, as well as in your health.

Not only are almonds rich in vitamin E, fiber and magnesium, but recent research shows they also contain flavonoid antioxidants in levels comparable to broccoli and tea. This high antioxidant content makes almonds a healthy treat for entertaining guests.

In addition, research shows that eating a handful (about 23) of almonds a day may actually help maintain healthy cholesterol levels. Plus, they have protein and satisfying heart-healthy fat.

The first two people to email the correct answer(s) to the following quiz will receive choice of a Fitness Together T-shirt, water bottle, or workout towel.

1. This month's chest press exercise utilizes what other two upper body muscle groups besides chest?

2. Working two or more muscle groups in one exercise is what kind of movement?

3. Working two or more exercises in consecutive sets for one muscle group is what kind of set?

Email answers to westboise@fitnesstogether.com
Answers and winners for this month's quiz will be posted in next month's newsletter.

1.  What are three major components of fitness? 
Answer:  Any three of: Muscle Strength, Muscle Stamina or Endurance, Cardiovascular Health, Cardiovascular Stamina or Endurance, Body Composition, and/or Flexibility.  

2.  What word defines the range of motion about a joint?
Answer:  Flexibility. 

3.  What is most related to the soreness a person experiences after exercise?
Answer:  Lactic Acid.

Congratulations to last month's winner: 
 Sergio Trevino