Educational Articles

Tri Something New

Looking to Tri something new?

By: Mike Mariano

Not long ago running was something only "runners" did. The only people who would ever run a road race let alone attempt something like a marathon were people who ran a sub 6 minute mile and logged 40 plus miles a week. Today, with the advances in training knowledge running a 5k to a marathon has become something achievable for the average person. Last year almost 500,000 people finished a marathon in the U.S alone!

The same can be said for triathlons. It started as an ultra competitive event for "Ironmen", but now there are people who compete in triathlons of varying distances from the age of 7 to past their 80th birthday! So, whether you are a seasoned athlete, a weekend warrior or someone who is just discovering fitness, now is a great time to tri something new!

After a very successful season last year, we will be starting our summer triathlon training program this week. This is the perfect opportunity for anyone who has ever thought about doing a triathlon to do it the right way. We take you through the whole process step by step, start to finish so you can see how fun the triathlon experience can be. We will help you be comfortable and confident in the water, teach you the fundamentals of cycling so it is fun and efficient and show you how to finish it off with a strong run.

This is particularly important to me because my first triathlon experience was not a good one. I was not properly trained and thought I could do it just because I was in good shape. After that important learning experience I was determined to come back and do it the right way. Now, almost 10 years, dozens of races and two Ironman finishes later, my goal is to introduce as many people to this wonderful sport as I can and make sure they have an incredibly positive experience from start to finish.

So, are you ready for a new challenge? A new experience? A new adventure? Come join us and add some variety to your fitness routine and have some fun along the way. Check out our summer training schedule and come tri something new!

For more information contact Mike Mariano at (203) 298-0707

Spring Cleaning for Your Body

Spring Cleaning For Your Body

 

Even though spring is sluggish to come around, it doesn't mean you should feel sluggish too. A little spring cleaning for your body can go a long way. Our bodies are exposed to toxins everyday in addition to the waste products they produce on a daily basis. Your lymphatic fluid system works with your cardiovascular circulatory system to flush out toxins and carry immune cells throughout the body to help defend against infections. If your lymph fluid circulation gets lethargic, toxins can accumulate and immune cells may not get carried to the areas of the body where they're needed.

Since the lymph system doesn't have a big central pump like the heart to keep things moving, it has to rely on gravity, exercise, breathing ... and massage. So if you haven't been as good as you should about your exercise, diet and "me time" routine (it happens to the best of us!), that can affect how you feel, causing aches, pains and swelling (lymph edema). It can also cause deterioration in organs and glands like the thymus that are vital players in your immune system.

With massage, the rhythmic strokes and pressure applied to muscles, tissues and organs during massage therapy help stimulate the circulatory system. It works sort of like a sponge: When pressure is applied to the tissue and fat, toxins are literally "squeezed" out from in between the muscle fibers and cells. They're released into the circulatory system for easier elimination.

It's easy to see why detoxification is important to avoiding illness and chronic health conditions. So if you're not feeling your best or haven't been as good about your diet and exercise routine lately, try a massage to get back on track. Remember to drink a glass or two of pure water after massage to help the body flush out toxins more rapidly.

Call today for your appointment.

Much Kneaded Wellness Therapies, Full Circle Fitness and Infinite Well, will be having an open house Saturday May 14 from 9- 5. This will include complimentary chair massage, classes, seminars, and refreshments. Check the online Center of Balance calendar for more details.

Jennifer Brennan, LMT
Owner of Much Kneaded Wellness Therapies
203-508-2910

Weight Loss Strategies

By: Ronald Lelko

As a trainer, I see it all the time, a client who is working out hard 5 times a week and does not lose weight or packs on the pounds. Well, there could be reasons and ways to fight off over eating.

 A study done in 2007 by the Journal of Endocrinology found that when people exercise the body releases hormones which suppress appetite, but in some individuals this does not take place and the opposite happens, increased appetite. The study also found, that long term body fat reduction lowers the level of the hormone leptin, which when lowered will trigger your increased appetite. This is just one example, why it is hard for someone to resist eating.

Another reason, is more mental. Clients feel that because they have worked out and burned extra calories that they can reward themselves and still be able to lose weight. Easier said then done. Studies have shown that most clients burn an average of 300 calories per work out. When a client treats themselves for working out, on average, they will consume a food that adds an extra 500 to 600 calories to their daily calorie consumption. This means, their workout has been negated and they have added 200 to 300 extra calories to their diet. The problem with these extra calories is that you have to work twice as hard and longer the next day to make up for that extra 200 to 300 extra calories consumed and to add a calorie deficit. Remember it take a 3,500 calorie deficit to lose 1 pound, which is a calorie deficit of 500 per day. So if you have one meal that puts you over your calories per day, there goes that 1 pound lost per week.

The good news is that there are strategies to help control your appetite!
1. Keep a food and exercise journal. (Higher success rate with people who journal)
2. Keep track of when you are hungry. Fight the urge not to eat if it is not time.
3. If you feel like snacking, give yourself a verbal "Stop"
4. If you can not fight the urge to snack have low calorie healthy choice with you at all times. (A great example would be Hammer Bars. Organic low calorie.)
5. Use a small plate at meal times and only fill up the plate once.
6. At meals leave some food on the plate. "It is better to go to waste then around my waist!"
7. If you go out to eat only order a main meal and tell the serve to wrap half the meal before they bring it out. Most restaurants serve too much food, which has too many calories.

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