Archive for October, 2010

Trainer Tip: 1Can be a lonely number, by Fitness Plus Trainer, Nikki Ditsch

Thursday, October 7th, 2010

nikkiWhy 1 Can be a Lonely Number

We all know how good it is for us, but exercise is difficult, it can be boring, uncomfortable, and time consuming.  One of my favorite ways to combat these difficulties is to rely on my training buddies.  Here are a few great reasons to train with a partner:

1. Accountability.  You’re a lot more likely to not skip a workout if your friend is waiting for you to meet you for a walk, or better yet if you are paying your trainer to be at the gym at 6:00am! It’s much easier to sleep in on yourself rather than on someone depending on you being there for a workout.
2. Safety in numbers. Now that summer is coming to an end and daylight hours are getting smaller, chances are that if you exercise outside you may be doing so in the dark. The more people in your group, the more visible you will be to vehicles, and the less likely you will be to experience dangerous situations.
3. Socialize. One of my favorite things to do during the week is to meet my running group at 5:30am on Tuesdays and Thursdays.  Do I love waking up before 5a? No! Do I get excited to run 6 miles every week twice a week? No! Do I love running in the extreme heat, pouring rain, and freezing cold? Heck no! But, do I love catching up with good friends, socializing, venting problems, and while I’m at it getting my workout done for the day sometimes without really realizing it? Absolutely.  With such busy schedules, it’s hard to schedule time with friends sometimes. If you can spend quality time with some of your favorite people while getting in a great workout it’s a win-win.
4.  Challenge. A partner may push you to do more than you would do by yourself.  If this person is a trainer, or an exercise professional this may include a challenge to improve form, increase weight lifted, or to try new different exercises.  A walk partner may challenge you to walk farther than you feel like walking.
5. Accountability.  I know I said this one already!  But, instead of “showing up” accountability I am now referring to general health accountability.  Chances are if you and your partner are meeting up to exercise you probably have similar health and fitness goals.  This is a good opportunity to hold each other accountable in other aspects of health such as, nutrition and weight loss to name a few.
So pick up the phone, call your trainer, call your best friends, ask around the gym, look up some local walking and running groups and find someone to get out there and move with you!

Fitness Plus, Lexington, KY.

Sample Menu From Nova Gourmet Personal Chefs

Monday, October 4th, 2010

healthy dishFitness Plus will be offering healthy, low calorie meals prepared by Ashley Vannoy of Nova Gourmet.  The meals will be prepared, packaged and delivered weekly to Fitness Plus @ 324 N. Ashland Ave, Lexington KY 40502.

Please contact the Fitness Plus office @ 859-269-9280 if you are interested in learning more about this service.

Here is a sample menu for a week of meals:

Week 1

Mustard Glazed Salmon with brown rice and sauteed garlic spinach
Calories 367 Protein 38g Total Fat 9g Sat. Fat 2g
Net Carbs 8g Fiber 5g Sodium 278mg Pts. 7

Turkey Meatloaf with Fresh Tomato and Basil Sauce served with brown rice and sautéed zucchini

Calories 425 Protein 62g Total Fat 9g Sat. Fat 4g
Net Carbs 33g Fiber 8g Sodium 425mg Pts. 8

Roasted Chicken Cordon Bleu with Raspberry Vinaigrette
served with roasted wild mushrooms and green beans

Calories 422 Protein 55g Total Fat 9g Sat. Fat 2g
Net Carbs 12g Fiber 4g Sodium 750mg Pts. 8

Grilled Pork Loin Chops with Rosemary Balsamic Sauce
served with roasted red potatoes & fresh green beans

Calories 432 Protein 39g Total Fat 11g Sat. Fat 4g
Net Carbs 8g Fiber 6g Sodium 475mg Pts. 9

Korean Grilled Beef in Sesame Ginger Garlic Sauce served with whole wheat noodles and asian vegetables

Calories 430 Protein 46g Total Fat 10g Sat. Fat 3g
Net Carbs 29g Fiber 4g Sodium 575mg Pts. 9