fit4life magazine
DESCRIPTION
July/August 2014TRANSCRIPT
JULY/AUGUST 2014
It’s Here! Hold Fast Fitness & Performance
Introducing John Mendes,
Owner & Head Coach
PHILANTHROPY INSPIRED
BY CYCLING Hear how one woman
pays it forward by bicycle
Cardio Party
Ditch the workout,
join the party
20 Dogs in a Bowl
All dog treats are
NOT created equal
Welcome to the first issue of Fit4Life Maga-zine! I am so excited to start this new, amazing venture in my life and share with all of you over 15 years of experience in the fitness industry. This magazine is catered towards real people, with real stories seeking real advice about fit-ness, food, health, wellness, fashion, and fun!
My passion has always been in fitness and I have prided myself on providing helpful and inspiring nutrition and workout routines for the everyday person.
Helping others achieve their goals and seeing the smiles on their faces is so rewarding for me. In fact, that’s the main reason why I wanted to create this magazine and be able to offer it free of charge to Connecticut residents. The writers and contributors of Fit4Life Magazine consist of down to earth, knowledgeable, everyday men and women who have all gone through their own individual fitness and nutrition journeys. In addition, we all have a different expertise whether it’s nutritional advice for adults or chil-
dren, lifting routines, cardio exercises or even when it comes to advice for having healthy pets (Pets are people too!).
While each issue of our magazine is available at no cost, we always appreciate and welcome local businesses and companies to lend their support through advertising.
We would like to thank you all for inviting us into your homes and your lives, and we look forward to establishing a wonderful, fit and healthy future together!!
have FUN! be FIT!
Michelle H. Marshall
Editorial Director & Publisher
Welcome
MICHELLE H. MARSHALL
Editorial Director & Publisher
ELIZABETH LUTZ
Sr. Staff Writer
CONNIE MARSHALL Sr. Editor & Staff Writer
COACH KURT, JOHN MENDES,
JUDY LACKEY, KAREN PLIEGO, KATRINA LOVE SENN,
NINA MCFERRIN, SHANIKA HILLOCKS, TARA BIALEK
Contributors
PUBLISHER Fit-4-Life, LLC
40 Buttonwood Hill Rd, Avon, CT 06001 860-989-4295 / [email protected]
www.fit4lifemag.com
PRINTED BY Executive Press, Inc.
Fit4Life Magazine is published 6 times per year. All rights reserved. The writ-
ing, artwork and photography contained herein may not be used or repro-
duced without the expressed written permission of Fit4Life Magazine.
Fit4Life Magazine does not assume any liability for ads, services or products
advertised herein.
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have FUN! be FIT!
Fit4Life Magazine JULY-AUGUST 2014
BEAUTY IN MOTION
6 Summer Hair Care
7 Pamper Your Feet
8 Fabulous Summer Styles
9 It’s All in the Bounce
have FUN! be FIT!
12 What’s Trending
14 Shaping Up for Summer
18 The 6-Week Beginner’s
Running Program
20 Trainer Spotlight
21 No Gym Required: The
Outdoor Full-Body Workout
25 Fitness Buzz
SPICE OF LIFE
13 Summer-Inspired Salads
14 Foods That are Great for
Natural Weight Loss
HEALTH & WELLNESS...
11 Keeping Kids’ Bodies &
Mind Active this Summer
24 Foods You Should Never
Feed Your Dog
25 Unconventional Fitness for
Unbelievable Results
FEATURES
5 It’s Here! Hold Fast
Fitness & Performance
Introducing John Mendes,
Owner & Head Coach
10 Philanthropy Inspired
by Cycling
Since 2010, Judy Lackey has
logged over 500 miles by bicycle
12 Cardio Party
Ditch the workout, join the party
with Sandy Dizenzo
16 20 Dogs in a Bowl
All dog treats are not created
equal
THE COVER
Photography: Jeff Graziano, Sideline
Memories @sidelinememories.com
Model: Karen Pliego
OTHER PHOTOS
shutterstock.com
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Exercise should be about rewarding the body with endorphins and strength, not about punishing your body for what you’ve eaten.
- Unknown
4 FIT4LIFEMAG.COM
My fitness philosophy is simple. It all boils down to the 3 C’s: clarity, compe-tence and confidence.
I get a rush from helping others achieve things they never thought possi-ble by empowering them to take control of their health and lifestyle.
By helping people gain clarity about what they ultimately want to achieve, we’re able to hone in on specific goals and define methods of accomplishing those milestones together. In addition to having clarity about their goals, educa-tion is another key component to a per-son’s overall health, fitness and per-formance success. I strive to not only deliver training, but to also teach people why they’re doing what they’re doing. In that way, clarity leads to competence. Once clarity and competence are
achieved, confidence develops and sticks.
If I can give someone confidence in an exercise, training program, proper nutrition or any other related area, I feel I’ve done my job. At the end of the day, that’s all I can do. I take my training career very seriously because the people I work with are counting on me for help. The more help I can be, the more results they see. And to me, that’s what it’s all about.
I have been a fitness trainer since February 2007 in gyms large and small. After tiring of the commercialized fit-ness scene, I decided it was time to ven-ture out on my own. In addition to earn-ing a Bachelor’s Degree in Exercise Sci-ence & Health Promotion, I am also an ACSM Health and Fitness Specialist, Kettlebell Institute Certified Trainer, PICP Strength and Conditioning Special-ist, Personal Defense Readiness Funda-mentals Coach, and am CPR/AED cer-tified. I also have all spectrum of Z-Health education, including as a Z-Health Master Trainer, Z-Health Move-ment Performance Specialist, and multi-ple specialty certifications including strength, suppleness, sustenance, spirit, skill, style, speed, structure and stam-ina.
Z-Health is a fitness system that re-shapes the way you train by focusing on and improving the connection between the brain and the body. By utilizing joint mobility, balance training and vision training, Z-Health restores your body and gives you the strength, energy and
confidence to achieve whatever your goals may be.
Over the years, I’ve worked with hundreds of individuals, ranging from young children to older adults. Most of the clients I worked with initially were seeking fat loss, but as I gained more Z-Health education, I began seeing more and more clients who were suffering some kind of ailment and were in need of modified training. With the right training and some Z magic, it was easy to get them back to training hard and training smart, which embodies my en-tire fitness philosophy. My focus on Z-Health training means that each workout follows the same format: warm-up, core, sub-plyometric work, strength training, conditioning and cool down. I emphasize full-body movements in each workout, such as squatting, lunging, hinging, pushing, pulling, carrying and rotation accompanied by the appropriate Z drills tailored to each client’s needs, abilities and intensity levels.
One of the biggest differences in my training style is that I am focused on the quality and commitment of training for each individual, not the quantity of indi-viduals I train. Our new facility offers a positive, friendly, exciting environment that delivers ultra-high quality to every-one who comes through our door. From kettlebells to sleds and sandbags, if it’s designed to sculpt a better you, I’ve got it. I have adopted the mentality of “if there was something better, I’d be doing it or I would have it”. Only the best equipment, only the best training, pe-riod!
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It’s Here! Hold Fast Fitness & Performance Introducing John Mendes, Owner & Head Coach
FEATURE STORY
It's that time of year again... A season filled with beach days, barbecues, refresh-ing drinks outside, and long, sultry nights! Yes, it’s summertime! While summertime certainly has its benefits, it's also the time of year when many of us deal with dry hair, fading of color, and busy schedules that prevent us from seeing our stylists. So how can we keep our hair from looking like a bad stretch of beach?
Here are some wonderful summertime hair care tips to help:
Hydrate. We all know that we should hydrate our bodies more when it's hot and sunny, but did you know you should also hydrate your hair? Hair can also suffer from dehydration and look dull and life-less. A good leave-in conditioner can help counter the effects of the heat and sun. Simply apply the leave-in conditioner after you wash and condition your hair, but before using styling products. For those with fine hair, apply it directly to your ends to maintain proper moisture balance throughout the day. I recommend the Soy Tri Wheat leave-in spray from Big Sexy Hair. It's good for all hair types! Also, once a week or more, depending on how dry your hair is, use a hydrating mask. For those on a budget, there are some home-made remedies that do the trick! Mash up an avocado and massage it into your clean, damp hair for 15 minutes, then rinse thor-oughly. If you still need to amp up the hydration, add an egg yolk, or 1 to 2 table-spoons of mayonnaise for some extra mois-ture and shine.
Seal your hair. Adding an oil to your hair that helps with shine and condition will help to seal in that moisture! I recom-mend Moroccan Oil. It comes in two dif-
ferent types: light and regular. The light version is best used on those who have fine hair, or blondes. Regular Moroccan Oil works best for everyone else. One to two drops of this miracle elixir can help keep your hair in good shape! Looking for a natural homemade remedy? A drop of co-conut oil will also help seal hair, but fine-haired people beware; it can make your hair a bit heavy!
Wash your hair the right way for summer defense. Color can fade a LOT in summer. There are a few things you can do to prolong the life of your color. The simplest? Wash and condition your hair in cool or lukewarm water only! Hot water opens up the cuticle of your hair too much, and all that expensive and beautiful color washes down the drain. This simple step can help your color stay longer in the sum-mer months! Also, that leave-in condi-tioner I mentioned before? Spray some of that into your hair before you hit the beach or lounge poolside for just one more line of defense against summer fadage!
Find a style that's right for you. Who wants to spend long hours fussing with their hair in the summer? Talk to your hairstylist about a style that would work best for you through the summer months. A quick tip for those with long hair: when putting your hair up, make sure it's dry! Putting hair up wet can cause severe break-age where the ponytail is held together! Hair is very elastic when wet, and it shrinks and hardens when dry. If it's pulled back wet, then dries, it can break easily, so make sure to always dry your hair!
Like that "beachy" hair look? If you have a natural wave or curl, you know the look I'm talking about. It looks defined,
tousled, and slightly dirty, but in a GOOD way! A product that can help you achieve that right-off-the-beach look is Moroccan Oil Curl Defining Cream. Use a squirt or two of this product, emulsify it well in your hands, spread it evenly through your clean, damp hair, and scrunch it through to form those waves, and you're good to go! Need to blow it dry later? No worries! Just wet it down slightly, and use that same product you put in your hair for those beachy curls will help you straighten with-out frizz!
Remember, just like sunscreen for your body, your hair needs the same TLC and protection in the hot summer months. So have fun and enjoy the summer, but re-member to HYDRATE both your body and your hair!
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Summer Hair Care
Keep Your Locks Looking Great By: Nina McFerrin
BEAUTY IN MOTION
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1. Steve Madden “Stecy” Sandal ($66.75)
2. DV by Dolce Vita “Draya” Thong Sandal ($34.47)
3. BC Footwear “Tell You What” Sandal ($34.96)
4. Kate Spade New York “Tracie” Sandal ($106.80)
5. Paolo Bentini “Sardinia” Sandal ($39.96)
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Whether it may be lifting, running, biking
or hiking, our feet tend to take the most
pounding when we are exercising. Take a
break and treat your feet with an Oh Glory
Bee set of goodies. Included in this lovely
foot balm kit is: 4oz lotion bar, organic
beeswax, organic coco shea mango butters,
natural organic oils, pumice brush, footies
and no nut oils. All these items are pack-
aged in a pretty decorated organza bag.
Priced at $22.95.
Oh Glory Bee Foot Balm Kit is the perfect
way to show your feet some tender, love
and care this summer!
www.etsy.com/shop/OhGloryBee
BEAUTY IN MOTION
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This summer, Fit4Life Magazine was on the hunt for fabulous summer looks any fashionista can rock in style.
A Maxi dress is so on trend right now, and perfect for all body types. Take the look from day to night by adding classy accessories and a nice pair of heels.
1. Tart “Adriana” Print Jersey Maxi Dress 2. Nadri Pave Teardrop Earrings 3. Ivanka Trump “Brooke Satchel
This Fourth of July, show America some love while wearing red, white and blue.
4. Classiques Entier Lace & Ponte Top 5. Bauble Bar Rolo Chain Link Collar Necklace 6. Tory Burch “York” Buckle Tote 7. Calson Clean Front Five Inch Shorts
For the fitness gal on the go, our look of choice has got you covered during any exercise.
8. Nike Pro-Hyper Cool Tank Top 9. Nike Pro-Aerial Women’s Capris 10. Stella McCartney Adidas Bag 11. Asics Gel Forte Sneakers
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BEAUTY IN MOTION
Fabulous Summer
Styles
I t ’s All in the Bounce! Sports bras are fashionable, comfortable and protect ive
By: Miche lle H. Marshal l
Hello.
Vigor Health & Wellness
Justin Ethier, NASM CPT
860-817-6950
(In-Home Training Offered in the
Farmington Valley area)
For info and rates, please visit
www.vigorhw.com
-Lose Fat
-Gain Strength
-Nutritional Guidance
-Corective Exercise
-In-home Personal Training
have led to bras made from a variety of
fabric weights that serve important
functions. For example, there are now
sports bras with the
ability to wick sweat
away from the body
while at the same
time increasing air
flow to your skin,
keeping you cool and
dry. Other fabrics
are designed to be lightweight but in-
credibly warm.
4. Perfect Fit: The best place to start
is by ordering your usual bra size but
even so you may need to try on a few
size variations until you find the perfect
fit. The back band should be very snug
so that you can only pull it a tiny bit
away from your body. When your bra
fits properly the back band should be
horizontal all the way around and there
should be no wrinkling at all on the
bust. If your bra is too loose your bust
will still move yet bear in mind you will
Ultra Comfort: Whether you are exer-
cising, going for a walk, or even running
around the house, the comfort levels that
a sports bra provides
will add a spark to
your step. Sports
bras are made to
handle ‘women in
motion’, there’s no
underwire, you
don't have straps
digging into your shoulders, or hooks
digging into your back and they take the
tension off your shoulders.
Super Support: It is estimated that 50
percent of women experience breast
pain while exercising. Breasts have liga-
ments that move not only up and down
but also side by side when you exercise.
Sports bras reduce the effect of this
movement and reduce strain on these
ligaments.
Temp & Sweat Control: Technologi-
cal advances in fabrics and athletic wear
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Join Me On My Fitness Journey
Whether you like helping others or want to be a part of an accountability group or a PiYo test group, I have the perfect solution!
Email me at [email protected]
10 FIT4LIFEMAG.COM
PHILANTHROPY INSPIRED BY CYCLING Since 2010, Judy Lackey has logged over 500 miles by bicycle
my first Camp Challenge ride to support the Hole in the Wall Gang Camp in Ashford, CT. I then went on to ride in their two-day AngelRide with funds from this ride going directly to HOP (Hospital Outreach Program). Four years and 500 miles later, I have participated in seven cy-cling events for The Hole in the Wall Gang Camp.
Emotional and physically, I feel the best I have in years and will continue to ride for The Hole in the Wall Gang Camp ‘til I can’t ride any-more!
Philanthropy has been a part of my life for as long as I can remember. It was always about giving back in the tradi-tional sense, donating money or volun-teering my time to help with an event. As I developed an interest in cycling, however, I wondered if there was an opportunity to combine the two. Well, as luck would have it, there was.
So why cycling? First and foremost, it’s enjoyable! Cycling is a good way to get your blood pumping and clear your head after a stressful day. There are also tremendous health benefits to cycling as well. It is good for:
Your heart – improved cardiovas-cular health
Your muscles – good for toning, building muscles and has low impact on joints
Your waistline – you burn lots of calories while cycling
Your lifespan – increases your longevity
Your coordination – moving your feet, while steering with your hands and balancing your bodyweight requires good coordination skills
Your mental health – improves mental health by boosting blood flow to the brain
Your immune system – makes immune cells more active, warding off illness and strengthening your immune system
I was introduced to the Hole in the Wall Gang Camp back in 2010 and shortly thereafter learned that they had fundraising cycling events. How lucky was I? I got to ride my bike, raise much-needed funds for the camp, and increase awareness about all the wonderful things this camp does. In September of 2010, I participated in
The Hole in the Wall Gang Camp
The Hole in the Wall Gang Camp was founded in 1988 by Paul Newman with one
simple premise in mind: that every child, no matter his or her illness, could experience
the transformational spirit and friendships that go hand-in-hand with a weeklong sum-
mer camp experience.
The Hole in the Wall Gang Camp is dedicated to providing “a different kind of heal-
ing” to seriously ill children and their families throughout the Northeast free of charge.
It’s a community that celebrates the fun, friendship and spirit of childhood where every
kid can “raise a little hell.”
In 2014, The Hole in the Wall Gang Camp will serve more than 20,000 children and
family members – all free of charge. Through their Hospital Outreach Program, they
will provide more than 20,000 child visits to the bedsides of seriously ill hospitalized
youngsters over the course of a year.
If you are interested in finding out more about The Hole in the Wall Gang Cmp or
how you can participate in the 2014 Camp Challenge ride on September 6th in Ashford
CT, visit www.holeinthewallgang.com.
2014 AngelRiders
Judy Lackey at the 2014 AngelRide
FEATURE STORY
Parents often rejoice as school lets out for the year - no more alarm clocks or homework and a more relaxed schedule. However, excitement can come to an abrupt end after just one week, as children start using the dreaded B-word – “we’re bored.” It is a challenge to come up with ideas all sum-mer long that will keep kids active, learning and having fun. Here are some ideas to help:
Keep the Mind and Body Ac-tive. Although it is summer time and a break from school, staying active and learning can be fun. It is good to have some kind of structure to your schedule that balances mental and physical activi-ties. To keep your kids’ minds active and occupied when it is too hot to go outside, summer time is a great oppor-tunity to pick up a new hobby, skill or read a new book. This should be fun and be something the child is interested in like an instrument, sewing, building model airplanes or starting a series of books that intrigues them. Anything that is not electronic. It is great to pick an activity at the beginning of summer that
they can work on all summer long when they have down time at home. Electronics can be incorporated into the schedule, but must be kept in balance. It is just too easy to get into the habit of sit-ting in front of the television or playing a video game for hours on end. Encourage active games like Wii
Sports and limit time to 1 hour sessions. Then comes the fun in the sun!
From water parks, to swimming pools, sprinklers, squirt guns, slip and slides and water balloons, the heat brings end-less fun activities in the water. Swim-ming is probably one of the more fun activities for kids, and it is a great way to stay fit. Everyone can enjoy a trip to the beach, lake or river. For most kids, swimming never gets boring, especially at a pool where other kids will be. Just be sure to protect everyone’s skin with sunscreen! Now, all that activity is sure to make kids hungry!
Picnic Food Choices. During a busy summer day, packing a picnic is a delight. Picnics can easily be enjoyed on a blanket in the park, at the end of a mountain hike or in your back yard. No matter where you set up, having the right food choices is important. One of the best things about picnics is you can pack a variety of foods, which are sure to satisfy everyone’s taste buds. Some choices I love to pack are:
Baby carrots, who doesn’t enjoy their satisfying crunch and they
are small enough for the littlest hands.
Peanut butter and banana sand-wiches are another great healthy and fun choice. The best part is you don’t need to worry about keeping them cold.
Dried fruit and mixed nuts are delicious, nutritious and conven-ient
Apple slices or celery with peanut butter.
Watermelon and other fresh fruits are always a refreshing treat in the heat.
When packing your picnic, always be sure to include a variety of whole foods as the body needs nutrients to replenish those lost in the heat. Also remember finger foods are often the best choices, as you don’t have to worry about dishes or utensils.
Don’t Forget the H2O. Last but not least, don’t forget to keep everyone hydrated. It is important to drink water before going in the heat, during activi-ties and afterwards, as the heat takes water right out of us. It is very easy to overheat and be in real trouble when it is hot and we are active. I like to freeze my water bottle so it stays nice and cold for hours as it slowly melts.
So remember, although it is summer break, it shouldn’t be a break from learning, growing and fun. After all, in life as adults, we never stop learning and growing. Now is our chance to show our children how to manage their free time productively. Brainstorm some ideas for fun activities and make this summer count!
keep ing k ids ’ bod ies & minds
act ive th is summer By: Connie Marsha l l
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HEALTH & WELLNESS
Cardio Party! Ditch the Workout Join the Party
begun its new adventure. Since that very first day, I have ad-
vanced my fitness education in order to provide the utmost in quality classes and variety for my clients. Now, I can proudly say that in addition to my degree in Science as a Certified Occupational Therapy assis-tant, I have also become certified as a Strength Training Specialist, AFAA group fitness instructor, Tabata Bootcamp trainer, PiYO instructor, Beachbody coach and in CPR/AED. Thanks to these myriad styles and levels of training I’ve acquired over the years, Cardio Party Fitness Studio offers much more than just ZUMBA. We also offer INSANITY, Tabata Bootcamp, Resistance Training, and PiYO, and we continue to grow and evolve as I continue furthering my education in all things fit-ness.
From the very beginning, one of my primary goals was to inspire and guide as
many people as possible to a healthier, more active lifestyle. Today, I’m proud to say that I have achieved that goal. Over the years, I’ve seen numerous clients lose a significant amount of weight, build confi-dence in themselves, regulate their blood sugar levels, and reduce their dependence on blood pressure medications. I’ve even inspired some to become ZUMBA instruc-tors themselves. I am passionate about working hand-in-hand with my clients through their individual journeys to better health and truly make a difference in their lives.
Beyond the gym, I enjoy collaborating with other fitness professionals, spending time with my husband and children, and participating in philanthropic endeavors throughout the Southington community.
To learn more about Cardio Party, go to www.southingtonzumba.com
About Sandy Dizenzo
Ever since I was first introduced to ZUMBA in the summer of 2009, I was hooked. I was invigorated by the lively music and upbeat energy that is entrenched in a fun fitness program like ZUMBA. Just four months later, in November 2009, I got my license as a ZUMBA fitness instruc-tor so I could share this great exercise pro-gram and enlivening experience with oth-ers. By the spring of 2010, I had opened up Southington’s first ZUMBA Studio, Cardio Party Fitness Studio.
Like many new businesses, I started amid humble beginnings and modest ex-pectations. In fact, I was pleasantly sur-prised when six people came through the door for my first ZUMBA class on May 3, 2010! By the end of May, however, all of my classes were full, and I realized that Cardio Party Fitness Studio had really just
WHAT’S
TRENDING
At Fit4Life Magazine, we are always looking to switch up our workout routines by trying new fitness
classes and exercise routines. This week I joined the party and attended a Tabata Bootcamp class at
Cardio Party Fitness Studio in Southington. Led by owner and fitness instructor Sandy Dizenzo, I imme-
diately felt excited to participate in this class. Sandy’s studio is decorated with multi-colored lights and
inspiring quotes. Upon entering the class, I was instantly welcomed by outgoing and energetic clients
who religiously attend the Tabata class. This workout is action packed with fast paced, full-body exercise
routines for a total of 35 minutes. Coupled with upbeat, energetic music and Sandy’s positive attitude, this class is perfect
for people of all ages and fitness levels. ~Elizabeth Lutz
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a handful of arugula
5-7 cherries, cut in half and pitted
pistachios, shelled
shaved parmesan
olive oil
fresh lemon juice (I use half a lemon)
sea salt
pepper
1. In a small bowl, whisk together
lemon juice, olive oil, salt and
pepper
2. Wash thorough arugula, pour
in dressing and toss lightly
3. Add in cherries and pistachios,
toss again
4. Plate and top with shaved
parmesan
Cherry Arugula Sa lad
Watermelon Feta Sa lad
fresh watermelon slices (my favorite are from Trader
Joe’s) cut into cubes
4-5 mint leaves, washed
4 strawberries, washed, stemmed and cut in half
crumbled feta cheese
Himalaya pink salt (can be found at Whole Foods or
Trader Joe’s)
olive oil
fresh lemon juice
sea salt
pepper
1. In a small bowl, whisk together lemon juice, olive oil,
salt and pepper
2. In a large bowl, lightly break mint leaves with hands to
release aroma and flavor
3. Add watermelon and strawberry slices
4. Add dressing and toss ingredients lightly
5. Add feta cheese, giving one more toss to combine all
ingredients
6. Plate and sprinkle with Himalayan pink salt
As temperatures rise, summertime sets the stage for an array of fresh ingredients I look forward to each year.
Salads are one of my favorite things to make during the hot, summer season. Not only do they serve as a healthy lunch option, but are a fresh accompaniment to any summer BBQ spread. Salads also steer you away from using the oven or stove, because let's face it, the less time in the kitchen during the summer, the better. The following recipes incorporate two of my favorite fruits--watermelon and cherry. Both embody the fresh and flavorful taste of the season's peak.
My summer-inspired Cherry Arugula salad takes the peppery bite of the green and blends it with the sweet and slightly tart cherry. It's finished with the crunch of pistachios and salty bite of shaved Parmesan.
The Watermelon Feta Salad combines refreshing mint with juicy water-melon, strawberry, feta cheese and Himalayan pink salt, making an instant party of flavor for the palette.
Lightly toss both of these salads in a homemade dressing made with extra virgin olive oil, fresh lemon juice, sea salt, pepper and enjoy.
Summer -Inspired Sa lads by Shanika Hi llocks
13 FIT4LIFEMAG.COM
SPICE OF LIFE
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4. Cinnamon It may be hard to believe that something that tastes so delicious is also so good for your body. Eating cinnamon has the ability to regulate your blood sugars, which is an important part of the weight loss process. Generously sprinkle cinnamon on your ce-real or add it to your smoothies for a flavor injection.
5. Lemons Lemons are naturally detoxifying and have an alkalizing effect on your body. This makes them an ideal weight loss food. Each day upon waking, drink a glass of water with a squeeze of fresh lemon. For a delicious, yet healthy taste, squeeze fresh lemon
juice onto your food just before serving. 6. Fresh juices Drinking a selection of fresh fruit and vegeta-ble juices in your day, your body will cer-tainly feel the benefit.
Fresh juices are a powerful way to increase your intake of anti-oxidants, minerals, vitamins and enzymes. You can juice most fruits and vegetables. I try to choose the greenest, water-rich and most alkalizing ones for my own juices, using some (or all!) of the following: spinach or cucumber, celery, pears, apples, ginger and lemon.
7. Fresh greens and vegetables
I encourage you to try a wide variety of fresh greens and vegeta-bles to find all the ones you like. Always eat your greens accord-ing to the seasons. Some of my favorites are baby spinach, pars-ley, basil green leaves, broccoli, celery, cucumber, and chard.
Healing foods are found everywhere in nature. Always listen to
your body and let it guide you. Your body knows best how to heal itself naturally. Eating healing foods will help.
I hope that this article inspires you to start eating more fresh, local foods so that you can experience the incredible joy that comes from feeling healthy and losing weight naturally, without diets, deprivation or restrictions. If you'd like to learn more about heal-ing your body, mind and emotions, please download a free chapter of my book at www.losingweightisahealingjourney.com.
I healed my body naturally from chronic disease, and in the process lost over 60 pounds, without drugs, deprivation or sur-gery. Along the way, I discovered that some foods are healing and have the ability to promote health within our bodies, while others can actually cause harm and create weight gain.
Here are some of my personal favorite healing foods that can promote health and support natural weight loss. 1. Broth
When my body broke down, I was bedridden for weeks. As part of my journey back to health, I felt very fortunate to discover the healing power of broth.
Broth can be made easily by cooking chopped organic vegetables in water, until they are super soft. (Bonus points if your vegeta-bles are also local!) Leave six hours or overnight. Then drain the liquid, heat it up, and voila! Your soup broth is ready to drink. Add sea salt and pepper for taste if you want. You can eat the cooked vegetables seasoned with fresh herbs. (You can also add fish, meat or grains to your broth depending on your preferences.) This can be very healing for your body, since it's easy to digest, and also hydrating.
2. Extra virgin coconut oil
Many health experts agree that coconut oil is as close to a super-food that you can get. High in lauric acid (found naturally in breast milk), extra virgin coconut oil is anti-aging, moisturizing, and healing. It's the only oil that you should ever cook with since it stays stable when heated to high temperatures.
3. Apple cider vinegar
Apple cider vinegar is produced through the fermentation of fresh apple cider. It's a rich source of minerals (particularly po-tassium), vitamins, enzymes and amino acids. Apple cider vine-gar is a potent and versatile healing substance and can be applied topically or diluted and taken internally.
Always choose good quality apple cider vinegar made from or-ganically grown apples and aged in wooden barrels. It should be pungent and when held up to the light, you should be able to see a cobweb like formation, called the “mother” suspended in the liquid. It's evidence of the vinegar’s naturalness.
Foods That Are Great For Natural Weight Loss By: Katrina Love Senn
SPICE OF LIFE
15 FIT4LIFEMAG.COM
The low-fat diet craze that started in the 90’s should have helped us cure the obesity epidemic but it has actually made it worse. Instead, we became so afraid of fat that we traded in traditional fatty foods for man-made, low-fat versions that has low fat or fat-free on the label. However, add-ing traditional fats back into your diet could actually make you healthier and leaner. How you ask?
When I talk to many of my clients about their eating plans, they always share with me a diet that includes grains, vegeta-bles, fruits and low-fat/fat-free protein. Most often than not, there is little to NO fat in their diets. They are at a standstill and the scale is not budging, because they are consuming more grains, processed carbohydrates and even fruit which their bodies are using as “quick” fuel - any excess calories from those foods will be stored as fat. I tell them that by increasing their fat intake and lowering carbohydrates, they will allow their body to burn fat and use it for energy, rather than store it. PLUS many of the low-fat and fat-free products they are consuming are highly processed and contain added sugars to make up for the lost flavor. Just because a food has little fat does not mean that it's light in calories, and we may be tricked into eating more of these fat-free junk foods in the belief that they aren't fattening.
To put it simply, fat is satisfying. When we eat foods that contains fat, the food stays in our stomachs longer therefore we stay full longer. When we skip fat, we may never feel fully satisfied after meals, and are more likely to become hungry again
soon after eating. Many people wind up eating more calories to com-pensate for the empty feeling they are experi-encing. So don’t be afraid of FAT! In so many cases, when my clients start incorporat-ing more healthy fats in their diets, they plow through their weight loss plateau and actually have more energy.
Fats not only give us energy and keep us full but they play an in-credibly important role in our health. They promote healthy cell function, help keep our bones healthy, enhance our immune systems and help us properly utilize essential fatty acids from foods like oily fish and grass-fed meat. They are also essential in the absorp-tion of many vitamins and minerals, espe-cially fat-soluble vitamins A, D, E and K.
Now that we know FAT is good for our bodies, they are all not created equal. The "good" fats are polyunsaturated and mono-unsaturated fats, which come from plant foods such as nuts, seeds, avocados and vegetable oils. These fats help maintain normal cholesterol levels and are linked to reduced risk of heart disease. Omega-3 fatty acids (polyunsaturated) are found in salmon and walnuts, have particularly heart-healthy properties.
Here are some great snack ideas that will help keep you full:
2 cups carrots & celery, 2TB store bought hummus
2 large hard boiled eggs, 1tsp
Dijon mustard, 2tsp fresh salsa (prepared like a deviled egg, top with salsa
1 small green apple with 1TB almond peanut butter
10 almonds/walnuts, raisins and a tsp of sesame seeds
1/2 avocado sliced with tomatoes, tsp olive oil and sea salt to taste
SPICE OF LIFE
FAT The Most Feared Word When We Talk About Losing Weight
By: Tara Bialek
Owner & Dog Nutritionist, Connie Marshall Co-Owner, Best Son Ever, Payton Mannerino, and Inspiration & Dog Treat Testers, Natalie and Isaiah
All dog treats are not created equal! 20 Dogs in a Bowl is an online bakery specializing in
freshly baked, hand-made, all natural nutritious dog treats that cater specifically to easing
common canine ailments and improving your dog’s overall health.
At 20 Dogs in a Bowl, the heart of the business is rooted in Owner and Dog Nutritionist
Connie Marshall’s unbridled love for her four-legged friends and in sharing her passion for
baking healthy treats with others in the dog loving community. For as long as she can
remember, she has been helping and rescuing dogs, including her two beloved rescues Natalie
and Isaiah. Over the years, she has helped many dogs, sparing the lives of some of the dogs
that were in the most devastating of circumstances and were ready to be put down. Not only
did Connie and her son give these dogs a loving home, but they restored them back to health,
giving each pup in their care many more long and happy years in life through their healthy,
hand-made dog treats and excellent canine care.
Her business was inspired by the entrepreneurial spirit of her 10 year old son, who had seen
their dogs’ transformation over the years thanks to his mom’s healthy, all natural dog treats.
He urged his mom to share the benefits of her healthy dog treats with others, and 20 Dogs in a
Bowl was born.
Real Healthy Dog Treats in a Real Simple Bag
What’s With the Name?
20 Dog in a Bowl: The name may be unusual, but it has a lot of
meaning to us because it was created by my son. The “20” repre-
sents the number of dogs my son and I have rescued, fostered, or
helped over the years so far. “In a Bowl” is where all of our won-
derful, all-natural ingredients go!
20 Dogs in a Bowl is committed to using no animal by-products,
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20 Dogs in a Bowl: Yes, we offer more than just treats! Help
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Become enlightened by valuable tidbits of nutritional wisdom
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your pup feeling happy and healthy in no time!
16 FIT4LIFEMAG.COM
FEATURE STORY
Growing up, I was always actively in-volved in sports. I remember when I was 10 years old and my mom would pile all three of her kids into our minivan, driving us
from my soccer practice, to the lacrosse field for my little brother, and straight to the baseball diamond to see my oldest brother’s first pitch. We all had pretty ac-tive and hectic schedules, so staying in shape was something that came naturally for us.
When you are younger, it’s easier to stay in shape if you are involved in sports or simply playing tag outside with your friends. As we get older and enter adult-hood, responsibilities and daily work sched-ules seem to take over our time to focus on a healthy eating and a workout plan. Not to mention, as we age, our metabolism slows
down and life’s stresses can cause us to reach for food that makes us feel better - fat and sugar! Bring on the ice cream, am I right? As I enter into my (almost) mid twenties, I have found it more difficult to stay in shape. I am now a recent college grad making her way through the working world and adjusting to adult life. Like many other working professionals, I live a very sedentary lifestyle during the week. Recently, I have had enough. I
was tired of the way my body looked in pictures, I was sick of the way I was eating and knew if I didn’t get a handle on my fitness and nutrition routine now, by the time I was 30 it was only going to get worse. That’s when I decided to stop mak-ing excuses for myself and start making a lifestyle change in order to be the best and happiest version of myself I could be.
For a few months now, I have been stick-ing to a healthy eating plan and have upped my workouts to four times a week. I focus mostly on weightlifting and HITT training because I have a sports and lifting back-ground and am most comfortable with that type of fitness routine. I also have made a point to go grocery shopping every Sunday and make sure I always have fresh fruits, lean proteins, and vegetables stocked in my house throughout week. I eat pretty much the same thing every day for breakfast,
lunch and dinner. Not the most exciting routine, but it works for me and helps me stay on track.
Another thing I found motivational and inspiring is following other young women or moms on social media who have gotten into shape as well. Looking at their Insta-gram profiles, I get a chance to read about their stories, their struggles and the suc-cesses that they have experienced along their quest to get back into shape. They also post motivational quotes and even fitness videos to give you fresh and exciting ideas when you hit the gym.
Keep in mind, what is right for one per-son may not always work for someone else. If you are looking to implement a workout routine into your schedule, I would defi-nitely suggest finding out what is right for YOU.
If you grew up taking dance classes, why not try Zumba? If you don’t like working out alone and enjoy being around others, join in on a body pump or boot camp class! There is always something for everyone. At the end of the day, everybody wants to feel comfortable in their own skin, or in the summertime, in their bathing suits. Sticking to a healthy eating plan and fitness schedule is definitely a lifestyle change. Making one health-conscious change a day can catapult you into a happier and healthier individual!
Shaping Up For Summer
By: Elizabeth Lutz
HAVE FUN! BE FIT!
17 FIT4LIFEMAG.COM
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Elizabeth performing a caveman exercise in her backyard.
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It is officially summer and as the mercury rises, more and more of us find ourselves going outside to explore, whether it is for a walk, a picnic, house/yard work, or just to get some fresh air amongst all the greenery. Many people also find themselves thinking “this would be the perfect time to start running.” Whether you’ve had a master plan set out since the first drop of snow, occasionally let the idea pop into mind over the years, or you just thought about it as you opened this wonderful maga-zine, I’m here to tell you that now is the time. But first, I’m going to share some helpful tips for any runner looking to get started this sum-mer.
As a coach and runner, I will always tell you that enjoyment is the most important item on our list. If you don’t enjoy running – and there are a long list of reasons to do so – then it is unlikely that you will do it again. Therefore, as we get ready to head out for a run, here are some tips to keep your running life a happy one.
The first thing you might do is put on some running clothes. Runners will go out in just about anything from long pants to short shorts, full winter jackets to no shirt at all. You will most likely fall somewhere in between. My two suggestions are as follows. Wear clothes that match the current weather conditions and consider fabrics that manage mois-ture. In the winter, thermal clothes are great, but you’ll be begging the neighbors for a ride home very soon if you go out in the summer with them. Secondly, most athletic clothing is labeled dry fit, dry wick, or moisture wicking. These fabrics manage your sweat and the humidity to help keep you dry and cooler. They need not be expensive, but they will be worth the purchase. Also, the lighter the fabric color, the cooler it will remain in the sun. And while bright colors may be obnoxious at the office, they are a lot of fun while running.
We now have some clothes on. Great! Your neighbors will thank you. Next up, we need to lace up your shoes. But what shoes do we run in? If you ask 20 runners what shoe they like, you will most likely get 20 different answers. Why? Each of their feet and running styles are differ-ent. My suggestion here is to stop window shopping and try on a pair. Try on 30! If you can find a pair of shoes that feel comfortable right out of the box and feel like slippers on your feet (No, do not run in actual slippers), then those are a good start. Running stores can help because they are most likely staffed by runners themselves. These super friendly endorphin seekers can give you shoe suggestions based on your fitness level, any injuries, or the way you walk/run. Feel free to use their knowledge and experience to your advantage. They really love to talk about running. Now we are all dressed, shoes laced up, and ready to run. When do we run though? This depends on your schedule, the weather, and your own personal preference. If you only have time between 5 and 6pm, then I would suggest running then. However, on the weekends for instance, most of us have an open schedule. For most runners, I would suggest avoiding the hotter parts of the day as well as near the time of
The 6-Week Beginner’s Running Program By Coach Kurt
HAVE FUN! BE FIT!
18 FIT4LIFEMAG.COM
6-Week Beginner’s Running Program
HAVE FUN! BE FIT!
dawn or dusk. The heat between 11am and 4pm can be brutal in the summer if you have not adapted to it while pre-dawn and post-dusk hours highly reduce your visibility outside. No matter when you run, when it does get warm, please make sure you have adequate water with you or at points along your run as well. Dehydration is a common occurrence that is very unpleasant and easily avoidable.
We are now out the door at a reasonable time of day, all dressed, shoes laced up, and come to find out, you live on a busy street with no sidewalks. Uh-oh! Choosing where you run is important for not only your safety but of those around you as well. The best place to run is on a running trail, such as the Rail-to-Trails. These trails are away from traffic and populated by other like-minded and equally cautious individuals which creates a worry free environment. If, however, you don’t live near a running trail, sidewalks are a close second. I will always suggest running in a neighborhood that you know. This avoids having to remember specific directions and gives you the safety of familiar surroundings. If you find yourself on a street with no sidewalk, there are two options. If it is a busy street, I would suggest turn-ing around and simply running back the way you came. If it is a
quiet street, then always run against the flow of traffic; on the left side of the road. This provides you and any approaching vehicles with the easiest way to see one another.
We must be ready now! We have all of our clothes on, our shoes laced up, we’re out at a reasonable time and in a neighbor-hood we know really well. Perfect! All we need now is to know how far to run and how often. Do we go just to the end of the street or over to the next town and back. Moderation is the key here. If you’re new to running or haven’t run in a while, we want to build our body up to being able to run for more time. Trying to bite off more than we can chew is only going to get us injured. Below is a six week program that can help you get started with your summer running no matter where you are starting from. Keep in mind that every run starts with a 5 min-ute brisk walk to warm your body up. Other than that, my big-gest suggestion is as follows.
Happy Training, Coach Kurt www.coachkurttraining.weebly.com
19 FIT4LIFEMAG.COM
Week MON TUE WED THU FRI SAT SUN
1 Run & Walk Warm Up First (Run
1 min / Walk 2 mins) Repeat 10x
Walk 30 mins
Run & Walk Warm Up First (Run
1 min / Walk 2 mins) Repeat 10x
Walk 30 mins
Walk 30 mins
Run & Walk Warm Up First (Run
1 min / Walk 2 mins) Repeat 10x
Rest
2 Run & Walk Warm Up First (Run
2min / Walk 2 mins) Repeat 8x
Walk 30 mins
Walk 30 mins
Run & Walk Warm Up First (Run
2min / Walk 2 mins) Repeat 8x
Walk 30 mins
Run & Walk Warm Up First (Run
2min / Walk 2 mins) Repeat 8x
Rest
3 Run & Walk Warm Up First (Run
3 mins / Walk 1 min) Repeat 8x
Walk 30 mins
Run & Walk Warm Up First (Run
3 mins / Walk 1 min) Repeat 8x
Walk 30 mins
Walk 30 mins
Run & Walk Warm Up First (Run
3 mins / Walk 1 min) Repeat 8x
Rest
4 Run & Walk Warm Up First (Run
5 mins / Walk 1 min) Repeat 8x
Walk 30 mins
Walk 30 mins
Run & Walk Warm Up First (Run
5 mins / Walk 1 min) Repeat 8x
Walk 30 mins
Run Warm Up First
Run 10 mins
Rest
5 Run & Walk Warm Up First (Run
8 mins / Walk 1 min) Repeat 4x
Walk 30 mins
Run & Walk Warm Up First (Run
10 min / Walk 1 min) Repeat 4x
Walk 30 mins
Walk 30 mins
Run Warm Up First Run 20 mins
Rest
6 Run Warm Up First Run
for 30 mins
Walk 30 mins
Walk 30 mins
Run Warm Up First
Run 30 mins
Walk 30 mins
Run Warm Up First
Run 30 mins
Rest
trainer spotlight
hometown Simsbury, CT
birthday June 6th
favorite food Steak
Local Certified Personal Trainer invites CT residents to join him in “Living VIGORously”.
HAVE FUN! BE FIT!
20 FIT4LIFEMAG.COM
justin ethier: Ultimately, to be able make positive changes in people’s lives both physically and mentally.
f4l: What is the benefit of using your services vs. a trainer at the gym?
je: I work around other clients’ busy schedules and provide my services in the comfort of their home. For that individual who is too self-conscious to work out at a gym, I am able to implement a fitness rou-tine into their weekly schedule without them having to feel uncomfortable. For example, a working mom with 3 kids who doesn’t have the time to race to a gym before or after work, is now able to fit in an hour workout with me without taking the extra time to leave the house. I am all about convenience and am very flexible with my schedule. I also have a strong un-derstanding on nutrition and corrective exercise.
f4l: What does VIGOR Health & Well-ness mean?
je: The definition of Vigor is physical strength and good health. To me, I also believe it means to look, feel and move great!
f4l: What type of clientele would bene-fit from using your services?
je: All ages! I help train people for fat loss, pain reduction, injury prevention and sports performance. For example, a client came to me last November overweight, had poor nutritional habits and a list of muscle imbalances that were causing him pain. Over the past few months, I have helped him lose 25 lbs, gain strength and achieve pain reduction. I still work with this gentleman now and more positive changes are still coming in! Another one of
my VIGOR clients was a pre-diabetic and had a list of health complications resulting in her having to take multiple prescriptions that caused uncomfortable side effects. After educating her on proper nutrition and exercise, we were able to wean off of some of the prescriptions she was taking (with the permission of her doctor) and she also obtained her weight loss goals and continues to train with me regularly.
f4l: When you’re not busy helping clients, what do you like to do for fun?
je: I like to read about strength, condi-tioning and nutrition. I also enjoy various activities such as hiking, biking and sports in general. I also enjoy going to the beaches in Rhode Island and watching a good action movie.
To learn more about Justin and VIGOR Health & Wellness check out his website at www.vigorhw.com or on Facebook at www.facebook.com/VIGORWellness.
Simsbury, CT native and Certified Per-sonal Trainer, Justin Ethier, is ready to make his mark as an in-home personal training specialist.
As a child, Justin was actively involved in a variety of sports until the age of twelve. Around that time, however, he found it difficult to keep up with the rest of his teammates due to his drastic weight gain. Unhappy with his ability to perform as an athlete, he made the difficult decision to quit sports altogether, including the sport he loved most: baseball.
Throughout his teenage years, Justin continued to struggle with his weight. It wasn’t until he reached college that he finally took matters into his own hands. He started lifting weights, monitoring his eat-ing habits, and falling into a regular exer-cise routine, and in just a few short months, he lost 20 pounds! Due to his self-determination and commitment to lose weight, Justin continued to see positive results and gained a new passion in life for fitness.
Recently, Justin made the decision to launch VIGOR Health & Wellness, an in-home personal training business catered to residents in the Farmington Valley area. Thanks to his certification from the Na-tional Academy of Sports Medicine and experience training clients at a local gym in Avon, Justin is now ready to take his ex-pertise to the next level.
Here’s what this month’s “TRAINER IN THE SPOTLIGHT” had to say when we met up with him.
fit4life: What made you decide to start your own in-home personal training business?
justin
ethier NASM CPT Owner & Head Trainer at Vigor Health & Wellness
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HAVE FUN! BE FIT!
Single leg training such as Step Ups can be very beneficial
for the prevention of injuries and asymmetry between the two legs.
With one foot placed completely on the rock, press all your
weight into the heel of that foot
As you come up make sure to maintain an erect posture and
keep your knee back behind your toes throughout the move-ment
Stand up on that foot until the leg is straight, maintain control
and balance and either bring your leg down to the rock or return the non-weight bearing foot back down to the ground
Perform 12 to 15 reps on each leg
Incline Push Ups are a great way to start a push up routine if you
have trouble doing the basic push up.
The exercise still targets the chest and triceps but puts far less stress on your elbows and significantly reduces the amount of body weight you are lifting.
Stand facing the rock
Place your hands on the edge of the rock just slightly wider than
shoulder width
Realign your feet so that your arms and body are completely
straight
Check that your arms are perpendicular to body
Perform the movement while keeping your body straight, and bend
your elbows to slowly lower your chest to the edge of the rock
Again, keep your body rigid throughout the movement
Return to the start position by pushing your body away from the
rock until your elbows are extended, but not locked
Perform 12 to 15 reps
21 FIT4LIFEMAG.COM
NO GYM REQUIRED: THE OUTDOOR FULL-BODY WORKOUT By Michelle H. Marshall
When the weather is gorgeous outside, who wants to spend any time in
a stuffy gym? Instead, get outside for a calorie-blasting good time. These
exercises make it easy to enjoy the season—and still lose weight, stay
motivated, and build sexy, show-off muscles.
Walking Squats will stretch the muscles
on the inside of your thighs and hips, while building strength in your glutes, groin, ham-strings, and quads. And can be a great cardio workout if you do enough of them.
Stand with legs hip-width apart, and squat.
Your knees should be in line with your toes. If your knees move over your toe line, you’ll put too much strain on them
While squatting, step with your right foot to
the side
Still squatting, step your left foot closer to
your right
Continue stepping to the right side while
remaining in a squat for the duration
Now side step your way back for the same
amount of reps, leading with your left foot
Perform 12 to 15 reps on each leg
22 FIT4LIFEMAG.COM
Alternate Lunges when done properly, lunges will challenge
your stability and improve your posture.
Stand with your feet shoulder width apart, toes pointing forward,
spine long and straight, shoulders back, gaze forward
Step forward with one leg into a wide stance (about one leg's
distance between feet) while maintaining spine alignment
Lower your hips until both knees are bent at approximately a 90
degree angle. Your front knee should not extend over your toes, and your back knee should hover above the ground. Keep your weight in your heels as you push back up to starting position
Perform 10 to 12 reps on each leg
HAVE FUN! BE FIT!
Seated Bicycle Crunches works your upper and lower
abs.
Begin sitting in a sturdy bench, ease back into a comfortable
position, pressing shoulder blades up against the bench
Hold the bench with your hands for extra stability
Lift both legs up and bend your knees to make biking mo-
tions with your legs
Perform 12 to 15 reps on each leg
23 FIT4LIFEMAG.COM
We may try to provide the best for our dogs at all times, but sometimes we can’t control what they get into. I can’t be the only one who has walked in on my dog getting into mischief. Whether it is rip-ping apart a roll of toilet paper (yes that happened) or digging through the trash, our beloved pals can occasionally be naughty. Although most mischief is rather annoying, there are a few things dogs can get into that will really cause them harm. Here are the 6 foods to NEVER feed your dog, and to be very careful you don’t accidently leave laying around.
1. Onions and Garlic- These vegeta-bles damage your dog’s red blood cells.
The effects can take up to 5 days to show up. Your dog may appear sluggish, not want to move and have orange-red col-ored urine. Any veggie in the onion fam-ily contains the compounds and should be kept far away from your dog. Beware of garlic powder, dehydrated onions or dry soup mixes too, as they are concentrated forms and may smell good to your dog.
2. Grapes and Raisins- While only some dogs show a problem with grapes and raisins, it is better to be safe than sorry. Dogs have developed toxicosis after ingesting them and can begin to vomit, have a lack of energy, and diar-rhea within 12 hours of eating them. As the condition worsens over the next 5
days, dogs may refuse to eat, stop urinat-ing and experience kidney failure.
3. Avocadoes- Although they are very tasty in guacamole, they are not for your dog. Avocadoes carry persin in varying levels, which has a toxic principle. Dogs will most commonly experience an upset stomach after consuming it. Make sure the peels are disposed of safely as they too carry the persin.
4. Chocolate- The problem in choco-late for dogs is from the methylxanthi-nes. These are chemicals that are more concentrated in darker chocolate. They cause toxicosis, which leads to vomiting, stomach discomfort, an increase in thirst,
Foods You S hould
NEVER Feed Your D og By Connie Marsha l l
HEALTH & WELLNESS
On America’s birthday, refresh your taste buds with all natural Peel Limoncello Zabaglione with fresh berries! Founded and manufactured in Connecticut, this local liqueur is the perfect way to cap off your Fourth of July festivities. Pick up a bottle of Limoncello & add blueberries, raspberries, blackberries or strawberries and mix all together for the perfect party treat.
Peel Limoncello may be enjoyed as an after dinner delight or as part of your favorite cocktail. For more information on PeelLiqueurs or for where to buy information, please visit www.drinkpeel.com.
Limoncello Zabaglione with Fresh Berries Recipe Makes about 1 1/4 cups; Serves 6 as a topping 6 large egg yolks 3 tablespoons sugar 1/3 cup Limoncello 1 tablespoon crème fraîche or sour cream 3 pints favorite berries, such as blueberries, raspberries, blackberries or strawberries, hulled and thinly sliced Fresh mint sprigs to garnish
1. In the top of a medium-size double boiler, combine the egg yolks, sugar and Limoncello and whisk until well blended. 2. Place the double boiler over medium heat and whisk the mixture vigorously until it becomes foamy and begins to thicken. Remove the mixture from the heat and let cool for 10 minutes. Add the cream and whisk until incorporated. The consistency should be thick and custard-like and should be able to coat a spoon. 3. Place the berries into individual small serving bowls (wine goblets look pretty). 4. To serve, pour the zabaglione over the berries evenly, garnish with mint, and serve immediately. Advance Preparation: You can serve the zabaglione chilled and prepare it up to 6 hours ahead.
agitation and an irregular heart rhythm. The condition can worsen to a fever, seizures and death. So careful with chocolate around the holidays and espe-cially dark baking chocolate.
5. Bread Dough- If you love to bake your own bread, be careful around your pup, as the live yeast should not be ingested. When a dog does consume live yeast, it can multiply rapidly in their stomach causing a large mass of the dough to grow. This can cause a decrease in blood flow, death of stomach tissue, difficulty breathing, and alcohol intoxication. Severe cases can result in seizures and death.
6. Bones- Although the old saying goes “Give a dog a bone”, that may not be such a good idea. Bones can be very dangerous for your dog’s internal organs. It has been noted that bones can break your dog’s teeth, get stuck in their wind pipe and cause trouble breathing, get stuck in their stomach resulting in the need for an upper gastrointestinal endoscopy, bone fragments can cause constipation, they can also cause bleeding from the rectum and peritonitis. Raw bones can cause illness, while cooked bones can splinter and be very hazardous. Save your dog the trouble and skip the bones.
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F I T N E S S B U Z Z See what’s trending in and around town
www.beyogainavon.com
(Avon)
www.ladyfitusa.com
(Berlin)
www.connecticutfitnessbootcamps.com
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www.kickboxingfarmington.com
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www.thehigheredge.com
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www.gfvfitness.com
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www.exershar.com
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www.teamplusone.com (West Hartford)
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In the world of fitness, there are so many options for training. Anytime I am faced with helping a client get in the best shape of his or her life, I always resort to the training tools that are known to produce real, long-lasting results. Tools that when used correctly can make you the strongest, leanest, and toughest version of yourself. From Kettlebells to Sandbags, there is one common theme between them all: they are “unconventional”. Most “big-box” gyms are filled with endless rows of cardio machines and hammer strength equipment. Some gyms pretend to catch on by having some unconventional tools available for members. However, most people have no clue how to use them, much less know their benefits. The following list is comprised of some of the best unconventional fitness tools that I have used to help clients get in the best shape of their lives. I will note that if you have no prior experience using any of these, seek out a qualified professional.
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Kettlebells are a staple in every unconventional training program. What looks like a cannonball with a handle on top is actually one of the most effective strength training tools in the world. The off-weight nature of a kettlebell is what helps make it a useful tool. Swings, cleans, presses, snatches, squats, rows and just about any other exercise can be performed with a kettlebell. I can say from experience some of the hardest training sessions I’ve ever had have involved a kettlebell in some way. They will force you to pay attent ion to your movement and make you use every muscle in your body. For men, double kettlebell work can be an even more effective tool to build muscle and increase strength. If your goal is to be lean, strong and powerful, grab a kettlebell and start training.
What appears to be a black baseball bat is actually a heavily weighted club. Clubbells have been around for a very long time, however they have not had any mainstream fitness industry spotlight. One of the primary reasons for this is simple: they’re hard! Your shoulders and forearms will take the most pounding. If you’re looking for a full-body workout and better grip strength, this tool should be in your arsenal.
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The ability to control your own body weight is one of the single most important things you can achieve during your fitness journey. It makes no sense to move external load if you can barely move your own body weight. Body weight exercises teach you self-control and full-body coordi-nation. It’s also a style of training that can be done literally anywhere you go.
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If there was one tool that I could never train without, it would be a resistance band. Bands are so versatile and they provide a training effect unlike other unconventional tool. They are portable, can attach to just about anything (even yourself), and are very inexpensive. One of the main benefits of the band is the constant tension that you feel when you are performing an exercise. As you pull or push on the band, the tension rises creating a need for your body to work harder. They are also great tools for loaded joint mobility work (specifically Z-Health exercises). A small set of bands can be stuffed in a suitcase and taken anywhere you go.
Sandbags are unconventional because of their odd shape and feel. That is why they are one of the best tools for building up your condition-ing to a higher level. Because it’s awkward to hold, it simulates real-life challenges for your muscles and body.
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At Hold Fast Fitness and Performance, unconventional training tools are a very large part of every client’s program. These tools deliver top results when used correctly. If you’re looking to break away from the typical “gym” workout and try something new, give these unconventional training tools a shot.
The battle ropes can be a highly effective fat burning and conditioning tool. Probably one of the simplest unconventional tools to use, battle ropes deliver a brutal conditioning effect that will set your lungs on fire within seconds. If you thought you needed to run or per-form steady state cardio (boring) then you’ll be surprised when you start moving the ropes. From waves to slams, there is no shortage of variety for battle rope exercises. A great benefit about battle ropes is they do not overload the spine or body. This makes them an ideal “finisher” exercise for your workout. You can create high fatigue without sacrificing form which is paramount in training success.
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