Monday, October 26, 2009

Client Spotlight


Buen Trabajo!!

Great Job on your efforts Marrietta!! Not only is Marrietta challenging herself with learning a new language in her spare time, she has been keeping on track with her meals and her workouts! One progressive Lady!! Training with TF three times a week, meeting with Leanne once a week for Meal Plan support and now trying the odd spin class she is dropping the weight and the inches!! Just over 2 months and Marrietta has lost 20.8lbs!!

Life is busy and is full of challenging surprises. To maintain the balance in fitness and health along the way is sometimes difficult. Sometimes when we can only handle so much, we then turn around and beat ourselves up for not being satisfied with the level of committment and determination we are executing in our personal fitness. The biggest thing is that you are doing something active at least three times a week, and then every once in awhile you will find the energy to crank it up a notch and progress yourself more. You do not need to climb a mountain or run a marathon to be in great health, keeping yourself committed to a fitness program that is consistent is a more valuable experience in the long term, emotionally and physically.

In August Marrietta decided to committ and crank it up a notch; she is making a long term approach in consistent exercise and low glycemic eating and it shows!! Keep it up Marietta!!

Your Biggest Fan,

Team Fitness

Monday, October 19, 2009

The Back Pain Prognosis

Your back is one of the strongest areas in your body. The solid bony blocks are joined by shock-absorbing discs and supported by strong ligaments and combinations of large and small muscles, all of which give the back strength, flexibility and protect it from everyday damage. However back pain does happen and a large percentage of the population will experience some level of back pain at some point in their lives. Despite what you might have heard most back pain is not due to any serious disease and the acute pain usually improves within days to weeks, enough to get back into your normal routine.
Most back pain actually stems from the active segments of the back; the muscles, joints and ligaments. Your back is designed to move, but pain occurs when your back is simply not working as it should. The back is ‘Out of condition’ and therefore what you should do is get the back moving and working effectively again, this will stimulate the back to recover naturally. You may have heard some people talk about ‘Slipped discs’ and ‘trapped nerves’, these only occur in a few cases and rarely require surgery. Seeing a doctor about your back pain can be a good idea to rule out any serious problems, to give you advice on dealing with the pain and getting some reassurance. Some times X-Rays or MRI scans will be taken of your back to try and detect serious spinal injuries but they are not necessary in most cases. You may be told after such as scan that you have ‘Degeneration’, which is not as drastic as it sounds, this is just normal age related changes.
Although about half the people who get back pain will get it again during the next couple of years still does not mean there is a serious condition, people can return to normal functioning between these attacks and it is what you choose to do in the early stages of these attacks that is important. The old fashioned treatment was to stay in bed and rest, but the back muscles and bones actually get weaker with bed rest, you can become stiff, de-conditioned and depressed, it is no wonder that does not help treat the issue. You may be limited in your activity at the beginning or forced to stay in bed for a day or two, but the most important thing is to get moving again as soon as you can.
There is no miracle cure for the pain, but there are some things which will help to control it. Taking painkillers can help you to remove enough of the pain to get moving again, paracetamol is the simplest and safest pain killer, or some people may use an anti-inflammatory tablet (eg ibuprofen). Always use these treatments as prescribed, take the recommended dose, usually only taking them for a few days to a couple of weeks. Be sure to ask the pharmacist or your physician to make sure these are right for you. Do not take ibuprofen or aspirin if your pregnant, have asthma, indigestion or an ulcer. Heat and cold can be used for short term relief. In the first couple of days cold packs on the area for 5-10 minutes at a time can helo, whereas others prefer heat in the form of a hot water bottle, heat wrap, bath or cream. Massage or manipulation by an accredited therapist, physiotherapist, osteopath or chiropractor is another way to relieve muscle tension. Some alternative treatments include acupuncture, and electro therapy. It is important that what ever treatment you use that it helps to get you active. Stress and anxiety can be a contributing factor in back pain and often using some form of relaxation technique can help to relieve some tension. This may be as simple as finding a quite spot to sit, or lie down, close your eyes and take some long deep breaths and focus on something calm and repetitive.
There is a risk of chronic pain but mos t of the risk is determined by how people feel and what they do. For example if you believe that you have a serious illness, believe that hurt means harm, if you avoid movement an activity, continue to rest instead of getting on with your life, or wait for someone else to fix your pain rather than knowing you can help yourself. If you or your friends and family spot these types of warning signs then it is time to act and if you would like some help your doctor or therapist will be there to answer your questions.
There are some warning signs that you should note such as : severe pain that gets worse progressively over several weeks, or if you are vomiting with back pain you should see your doctor. A few very rare symptoms which may develop suddenly and require immediate attention are; difficulty passing or controlling urine, Numbness around anus or genitalia, Numbness/pins and needles or weakness in your legs, and unsteadiness on your feet.
However do not let that list worry you, once again most back pain is non-specific, acute and can be treated effectively by you.
So Remember:
· Keep up with your normal daily activities as much as possible, but just avoid heavy lifting.
· Start gradually and work your way up to doing more each day, the sooner you start the faster you will get better.
· Stay at work or return as soon as you can, ask your boss if you can do some modified duties.
· Try to stay fit and active, like walk, cycle, swim and continue even when you feel better.
· There is no quick fix you will have your ups and downs, hurt does not mean harm.
· If you do not manage to get back to most of your normal activities within a few weeks you should seek some help.
· Regular exercise and fitness helps the health of your back and you in general.
Take control of your back pain. The choice is yours!
The Back Book, 2002. TSO, St Crispins, Norwich.

Tuesday, October 13, 2009

An easy step toward your weight loss goal

Congratulations to Linda Wortman for being the first person to loose 10lbs in our weight-loss challenge. For those of you who have signed up, don’t give up you still have two months to win the grand prize. Whether you are in our weight challenge or you have your own weight-loss goals, here is one easy way to help in your fight against fat: Get a good-nights sleep!

Not only can a good-nights sleep help keep you alert and mentally focused, it can also help melt those pounds off. There is actually scientific evidence that your mothers ‘beauty rest’ was just that. Here how it works:

We all have a special hormone in our bodies called Human Growth Hormone (HGH), this hormone is responsible for increasing lean body mass and freeing fat cells for energy production (therefore decreasing stored fat). It should now be clear how important HGH is in the fight against fat, so now you may be asking, what does sleep have to do with it?

HGH is released in its greatest quantities at night and during strenuous exercise. According to Yutaka et.al., “the secretion pattern of HGH is closely correlated with the depth and the course of sleep.” (1969), meaning that not only is it important to get to sleep but also to have uninterrupted deep sleep. To get a better idea of how important deep sleep is, you have to know just how much HGH is produced during this time; according to Brad King, author of Fat Wars, “75% of HGH is produced while we are in our deepest phase of sleep” (2002).

To put it simply, full and deep sleep = a better environment for fat loss. Hope this simple step helps in your quest to loose fat and gain a leaner you.


King, Brad J. Fat Wars: 45 days to transform your body
Wiley Publishing Inc, NY , 2002

Yutaka Honda, Kiyohisa Takahashi, Saburo Takahashi, Kazuo Azumi, Minoru Irie, Maki Sakuma, Toshio Tsushima and Kazuo Shizume: Growth Hormone Secretion During Nocturnal Sleep in Normal Subjects, 1969
Journal of Clinical Endocrinology & Metabolism Vol. 29, No. 1 20-29doi:10.1210/jcem-29-1-20

Friday, October 09, 2009

We Have Our First 10lb Winner

Congratulations to Linda Wortman the first 10lbs lost in our "Fall Out Of Your Summer Weight, Challenge" . Linda has lost 11.8 lbs in 3 weeks! Way to go Linda, keep up the hard work! We still have another 2 months to declare our "Biggest Loser" in the challenge!

Thursday, October 08, 2009

Saturday Circuit...new rates!!!

Why not do a little pre-turkey calorie burn before the big feast! Come to our Saturday Circuit at 9 a.m for a good old fashion SWEAT!!! This is open to anyone, so bring a friend....and if you sign up before we close on friday the cost is only $12, drop in cost is $20. See you on Saturday!!!!

Tuesday, October 06, 2009


The Challenge is in full swing! We have 23 people competing for the glory of being TF's "Biggest Loser". You now have 2 1/2 months of hard work ahead of you. Keep your focus, be determined and reap the rewards! Good luck to everyone and enjoy the challenge.
As of today the leading weight loss is 6 lbs!!!!!!!