CURRENT EVENTS
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Wine Tasting at Our
Fit Happy Hour
Held at the Carlsbad Wine Merchants in the shopping center in the Faraday businss park. From El Camino Real turn West on Faraday and left at Van Allen. Wine, fruit & cheese, beer, an esspresso bar, and non-alcoholic drinks available. Thursday, August 30th, 2007 5:30 PM - 7:30 PM 3-Day WalkFight breast cancer with FT Staff Members Lynette Braun, Trish Barney, and Megan McClay as they participate in the 3-Day Walk! Call Lynette 760-734-4338 to donate, walk, or volunteer. Train for a 5K!Train with Fitness Together to walk or run 3.1 miles in the Oceanside Turkey Trot (or any other Turkey Trot) this Thanksgiving. Classes start in September. Send email to ft@ftnorthcounty.com for more information. VAVI Bootcamp at the BeachFitness Together partnered with VAVI to hold a 6 week bootcamp class help at Moonlight Beach in Encinitas. The class will start on Saturday, September 22nd and go to Saturday, October 27th. You must preregister and classes may fill up. Bootcamp is an outdoor exercises class using a combination of cardio and strength exercises to help you get in shape. If you are interested sign up at VAVI's web site: http://www.govavi.com/bootcamp |
WHO MOTIVATES YOU?
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AFC Half-MarathonCherry Park Christine Burke Playa del RunRichard & Mari Muscio both won 1st place for their age division. End of Summer Fire RunLora Tellefson Jerry Johnson Cherry Park Mike Deibler Christine Burke Marriages!Nikki Grenier & Jamie Munger Lora Tellefson Please help motivate others! Email your accomplishments, milestones, photos, etc to: ft@ftnorthcounty.com |
$20
Workout
Regularly
$109
Benefits
3 Day
Walk
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Get a workout with an FT certified personal trainer in the privacy of your own training room, and $5 will go towards breast cancer research.
Call Lynette 760-734-4338 to redeem.
the3day.org
ftnorthcounty.com
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Offer Expires: Sept 30, 2007
Limit One Per Client
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CLIENT OF THE MONTH
AUGUST 2007
SUSAN WARE |
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Congratulations, Susan!
Anyone that knows Susan Ware knows that she is a hard worker at home, work and certainly her workouts! She has been an incredible inspiration to her daughters, coworkers, and fellow clients! In case you haven't noticed, she has become the "Incredible Shrinking Woman". She has lost 10 pounds and 3% body fat! Diligently doing her cardio and Boot camps, she continues to make strides in her weight reduction and toning progress. Susan has found success amongst a busy work and home schedule. She carefully schedules and keeps each workout, giving her all and wanting to learn correct form and function. We at Fitness Together are so impressed by her progress and proud of her and her continued efforts! Especially her trainer!! Congratulations again, Susan for rising above obstacles to achieve a personal best! You go girl!! Keep it up!
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RECIPE OF THE MONTH
TAQUITOS
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Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 1.0
Ingredients:
2 cups frozen vegetables, thawed (peas, carrots, and corn)
1/3 cup crumbled queso anejo or shredded Monterey Jack cheese
12 corn tortillas, warmed
2 tsp vegetable oil
2 cups fresh salsa
1/2 avocado, chopped
Directions:
Heat oven to 450 degrees. In a medium bowl, mix vegetables and cheese. Spoon 1/4 cup vegetable and cheese mixture down the center of each tortilla. Roll up tightly. Place taquitos on a baking sheet. Brush each Taquito lightly with oil. Bake until crispy, about 7 to 10 minutes. While taquitos are baking, mix fresh salsa with avocado. Spoon salsa mixture over each serving of taquitos. Serve.
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Why Run?
$20
Run
Clinic
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It's cheap, it's efficient, and it whips you into shape.
It's one of the few exercises that will FIX your knees.
Let us help you enjoy running... or at least make it suck less.
We'll analyze your running form and help you run faster and safer. Please call or write to ft@ftnorthcounty.com for more information.
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CALL 760-734-4338 Offer Expires: Sept 30, 2007 |
CONTACT US
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Fitness Together
North County
760-734-4FIT (4348)
ft@ftnorthcounty.comWant to learn more about our programs? Call Lynette 760-734-4338 to answer your questions. Please get to know our staff and services! We're not a big gym, and we pay attention to your personal needs. We want you to feel that Fitness Together North County is the "Cheers of Gyms"!
FT La Costa
6955 El Camino Real #103
Carlsbad 92009
FT Shadowridge
1688 South Melrose Drive #203
Vista 92081
FT Carlsbad
2588 El Camino Real #0
Carlsbad 92008
FT La Costa Oaks
3263 Camino De Los Coches
Carlsbad 92009
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FREE
ANSWERS
Mike Deibler, MS, CPT, CSCS
answers your training questions weekly |
Recent topics:
- Exercise & Fibromyalgia
- Free Weights vs. Machines
- Stretching Before Exercise
- Ab Loungers & Other Ab Machines
- Good vs. Bad Carbs
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| JOIN OUR LIST |
If you would like to join our other mailing lists about upcoming fitness events and advice please sign up here |
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Summer's almost over... we're back from vacation, and the kids are off
to school. What better time to reassess your health habits and
dedicate yourself to some fitness goals before the holidays? Please
contact us for a fitness assessment and a review or re-evaluation of
your goals and program this month! We are welcoming a new studio
location, offering training programs for the Oceanside Turkey Trot (5K
Walk or Run), and throwing another exciting Fit Happy Hour this
Thursday, August 30th!
Whether you're watching your weight,
running a race, reducing your stress, improving your game, or managing
a medical condition, our whole staff is here to help you enjoy your
life more. Contact us any time at 760-734-4FIT (4348) or
ft@ftnorthcounty.com.
To your health,
Mike Deibler, MS
Program Director, CPT, CSCS
Fitness Together North County |
Grand Opening - FT LA COSTA OAKS
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There are now four Fitness Together personal training studios in North County! The newest, FT La Costa Oaks, is located in the Henry's shopping center at Rancho Santa Fe and Camino del los Coches. The other three locations are in La Costa by Aviara/Alga and El Camino Real, Shadowridge across the corner of Rancho Buena Vista High School, and north Carlsbad by the 78 and El Camino Real.
Help welcome our new studio by supporting us with your referrals! If you know of friends, family, and co-workers who live or work in the La Costa Oaks area, including Encinitas, Leucadia, San Elijo Hills, or any of our other locations, just forward this email to them for a free studio tour and consultation.
We are very excited about making the FT experience even more convenient for the North County community! Thanks as always for your continued support!
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Grand Opening
Promotion!
20% FREE SESSIONS
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To celebrate the opening of FT La Costa Oaks, ALL NEW CLIENTS at participating FT North County locations will receive an additional 20% free sessions (up to 20 free sessions) when they start a customized fitness or lifestyle program of 25 sessions or more.
Call now to redeem: 760-734-4338
Fitness Together welcomes and appreciates your referrals! Please forward this email coupon to your friends, family, and co-workers!
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New Clients Only, Offer Expires September 30, 2007
Participating FT North County Locations: FT La Costa, FT Shadowridge, FT Carlsbad, FT La Costa Oaks
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| Tips for Outdoor Activities with Baby |
From biking and hiking to walking and jogging, today's parents are keeping fit and bonding with their babies in the process. With an array of products unheard of a generation ago-like baby carriers, joggers and trailers- even the tiniest among us are enjoying the great outdoors. But while these items can make life easier and more enjoyable for both parent and child, they can be the cause of pain and injury if not used properly. The American Chiropractic Association (ACA) urges you to exercise caution and good judgment while exercising with your baby.
Biking When biking with a child on board, use a trailer, a rolling ride-along that hitches to the back end of a bike. This is a safer option than a carrier, a "passenger" seat that sits directly on the bike, according to Dr. Scott Bautch of ACA's Council on Occupational Health. Dr. Bautch cautions that carriers can decrease a bike's stability, possibly causing it to topple.
To further ensure the child's safety while biking, keep the following tips in mind:
- Equip the trailer with a harness that can be placed over the child's body. The harness should be complicated enough that the child cannot unhook it or wiggle out of it.
- A screen that covers the front of the trailer will add an extra line of protection against stray pebbles and other flying objects.
- Be sure to select a trailer that has large, bicycle-style tires, which will add stability and ease to your ride.
- Protect your child's head with a sturdy, adjustable helmet that can be sized to fit properly.
- If the helmet rests too high, it will expose part of the child's head, leaving it susceptible to injury.
- Bike only on smooth surfaces. Only an experienced rider should attempt to bike with a child on board at all. And even then, the rider should practice with a ride-along trailer for two weeks before riding with a real child.
Jogging If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to maneuver.
Here are some rules of thumb to consider:
- Make sure the handlebars of the jogger are large and adjustable, to fit comfortably into your hands for complete control.
- Handbrakes and a locking mechanism are a necessity.
- Look for a jogger with a good shoulder harness to keep the child secure.
- Large, bicycle-style tires offer more control and stability.
- A screen over the front of the jogger adds to its safety by deflecting stray flying objects.
- Jog only on smooth surfaces.
Walking or Hiking
For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. Dr. Bautch cautions, however, that there are risks involved. "The cervical spine of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack- type carrier is not ideal because the parent cannot watch to make sure the child's head is stable. A front-side carrier is better for a very young child," explains Dr. Bautch.
Dr. Bautch urges you to think about the following:
- A backpack-style or front-side carrier decreases a parent's stability when walking or hiking. Get into shape before attempting to use one of these products.
- Since these carriers will change the feel of walking or hiking quite a bit, they should not be used by beginner walkers or hikers.
- If using a backpack-style or front-side baby carrier, make sure to select one with wide straps. This will help distribute the carrier's weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.
- The carrier should include a harness to keep the child stable.
- Once you place the child in the carrier, check to make sure there is no bunching of material against the child's body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce pain.
Baby Slings
The "baby sling" is becoming more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants.
Follow these tips when using a baby sling:
- A baby can become very hot inside the sling, so be mindful of the temperature around you.
- Also, make certain the baby's breathing is clear and unobstructed by the sling's material.
- Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby's body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby's neck, spine and/or brain.
Take Care of Yourself
Finally, don't forget about your own health and comfort. When lifting a child to place he or she into a trailer or jogger, exercise caution. Don't bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of 1) pulling the child up to your chest and then 2) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.
Reprinted with permission from the American Chiropractic Association. |
Wellness Tip - Fruit & Fiber Benefit Lung Health
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Fruit has long been known as an excellent source of essential nutrients and fiber, promoting health and preventing chronic diseases, such as cancer. Recent research shows that fruit and possibly soy fiber can also reduce the effect of secondhand smoke on lung health.
A recent study of 35,000 adult non-smokers in Singapore found that those who lived with a smoker during childhood were more than twice as likely to suffer from respiratory problems, including chronic cough. Study participants who ate more than 7.5 grams of fiber (equivalent to two apples) a day had fewer health effects associated with secondhand smoke.
Fiber seems to have the ability to reduce blood glucose concentrations, reduce inflammation, and enhance antioxidant processes. All of these may help to protect the lung against environmental insults, according to the study authors. A diet rich in meats, sodium, and refined carbohydrates, on the other hand, may increase the risk of developing cough with phlegm, showed another study.
Reprinted with permission from the American Chiropractic Association. This article originally appeared in ACA News, the flagship publication of the American Chiropractic Association.
For additional tips and game ideas, or to obtain a free copy of the guide, visit www.bgca.org, www.makeeverydropcount.com or www.kraft.com. |
Choosing a Supplement
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Everyone knows that eating a wide variety of foods is crucial for good health. Modern farming practices, however, have robbed foods of essential nutrients. Refined white flour, for example, contains less than a quarter of vitamins E and B6, magnesium, manganese, and zinc. Supplementation to restore depleted nutrients has become very important, and multi-vitamin/ mineral (MVM) supplements, which provide a range of nutrients in one pill, have been gaining popularity.
What should a good multi-vitamin/mineral supplement contain?
Compare the supplement label with periodically updated nutrient Daily Values. Vitamins E and K, the ultratrace elements, and bulky ingredients-calcium, magnesium, and potassium-are often supplied in inappropriate amounts. Vitamin A, phosphorus, and iodine are overabundant in the U.S. diet. Extra iron and possibly copper may be potentially hazardous for those who already consume them from foods.
Supplements can contain vitamin A as retinol or beta carotene. Beta carotene has a very low toxicity potential and is a better antioxidant. Those with diabetes or hypothyroidism, however, may not adequately convert beta carotene into vitamin A, requiring an MVM with some retinol (e.g., 2,000 international units [IU] a day). Vitamin D deficiency may increase the risk of diabetes, hypertension, autoimmune diseases, certain cancers, and muscle and joint pain. From infancy, 200 IU a day is recommended, rising to 400 IU a day after age 50 and to 600 IU a day after age 70. Individuals with increased risk for osteoporosis may need as much as 800 IU a day.
Antioxidant vitamin E (100-400 IU a day) may help prevent cancer and atherosclerosis. Vitamin C is another important antioxidant; 200-400 mg a day is recommended. Vitamin K (90-120 mcg) is especially important in chronic antibiotic therapy or intestinal absorption problems.
The vitamin B complex is often overabundant in MVMs. Instead, daily requirements for each B vitamin are sufficient, unless you need a certain B vitamin for your condition.
Calcium and magnesium can inhibit each other's absorption, so keep the two minerals below 500 mg per pill. Those at risk for calcium deficiency may need an additional calcium supplement. Mutually dependent zinc and copper should be supplied in a 15-to-1 ratio.
Phosphorus, available in the diet, may interfere with calcium and iron balance. Choose an MVM with a calcium-phosphorus ratio of more than 2 to 1 or without phosphorus. Iodine, widely available in water and foods, is not needed in an MVM.
MVMs typically contain about 100 mg of potassium, although 2,000 mg is recommended. To obtain adequate potassium, consume fruit and vegetables.
MVMs usually don't include iron because of overdose concerns. For those iron-deficient, most iron supplements are well absorbed, but ferrous sulfate can be irritating to the gastrointestinal tract.
Manganese helps in connective tissue metabolism. Most supplements contain adequate amounts.
Chromium (at least 100 mcg a day) is important in sugar and lipid metabolism. Organically bound chromium (except chloride) is better absorbed. Selenium (at least 55 mcg a day) may help prevent cancer. Many formulas contain up to 200 mcg a day.
Is it possible to consume too much of some nutrients?
Yes. Many common foods, such as breakfast cereals, snack and energy bars, fruit juices, and dairy products, are fortified with micronutrients. Overdoses of some nutrients may be hazardous.
Vitamin K, several B vitamins, chromium, and potassium are safe at any levels. Reaching the maximum intake of others-vitamin E (1,500 IU), boron (20 mg), choline (3,500 mg for adults), calcium (2,500 mg), phosphorus (3,000-4,000 mg), copper (10 mg), and iodine (1,100 mcg)-is very rare. Overdoses of others can cause minor side effects, such as loose stools from 2000 mg of vitamin C or 350 mg of magnesium, or skin flushing from 35 mg of niacin. High folic acid intake (1,000 mcg) can mask vitamin B12 deficiency.
Upper limits can also be outdated. Although UL for vitamin D is 2,000 IU, new evidence suggests that
4,000 IU is safe and possibly desirable. Retinol, with a UL of 10,000 IU, may increase risk of bone loss at only 5,000 IU.
To prevent potentially hazardous intakes:
- Minimize retinol in favor of beta carotene.
- Supplement with iron only if deficient.
- Keep vitamin B6 under 100 mg.
- Choose MVMs where zinc (UL of 40 mg) is included with copper.
- Avoid protein supplements on top of a high protein diet, which may increase the risk of osteoporosis and kidney stones.
Can I choose supplements myself?
Generally, "self-prescribing" is not recommended. People are bio-chemically unique, and, for safety and optimum benefit, many dietary factors should be weighed. Nutritional assessment is especially important for those with underlying chronic diseases, potential drug-nutrient interactions, or specific deficiencies or absorption problems. Doctors of chiropractic specializing in nutrition can evaluate your diet, perform a screening nutritional assessment, and recommend an appropriate diet and supplementation plan.
Remember that dietary supplements cannot replace foods. Whole foods provide many vitamins, minerals, antioxidants, fiber, and phytonutrients not reproducible by pills. Unlike supplements, whole foods can reduce the risk of many diseases, including cancer, diabetes, stroke, and heart disease. For example, diets high in beta carotene protect against cancer-but beta carotene supplements produce no results or even make things worse! For best health, consume whole grains, legumes, fruits, vegetables, oils, nuts, and seeds.
Some people need more supplements than others:
- Strict vegetarians need supplementation with vitamin B12.
- Women of childbearing age who consume few fruits, leafy vegetables, and legumes should take folic acid supplements and may be deficient in iron.
- Limited dairy intake and sunlight exposure may put people at risk for insufficient vitamin D and calcium.
- The elderly are commonly deficient in calcium, vitamins D and B12, and folic acid.
Reprinted with permission from the American Chiropractic Association. |
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