Staying Active on the Road

http://www.active.com/swimming/Articles/Fitness_Makeover__Staying_fit_while_on_the_road.htm

The above website will lead you to a great article on keeping fit on the road. Whether it be for business or pleasure, most of us do some travelling, and tend to leave our healthy eating and fitness habits at home. Before your next trip, jot down a couple of things you can do while on the road to minimize any potential weight gain from all of those delicious meals you'll be having. Oh, and remember to leave room in your suitcase for a workout outfit or two!

Cardio Club

How is everyone doing with the Cardio Club? Does everyone know about the Cardio Club?!? If not, listen up! Molly has come up with a great way to not only track your cardio, but also have fun doing it! The theme is Trecking The Appalachian Trail. Long story short, for every 15 minutes of cardio you do you earn 2.5 miles for your team. You can also earn tons of bonus miles by answering the trivia questions correctly. Remember to write down your answer and put it in the box located near the white board. You wouldn't want to shout out the right answer and have other teams steal it from :O! Not sure what team you're on? No problem! Just ask one of your friendly FT Trainers to help you out.

If you're not on board yet get going! There's prizes for the winning team members! (I would tell you the prizes but that would ruin the suprise!)

Joe Cronin aka "The People's Trainer"

This is a great article because it breaks Carbohydrate and fat metabolism down into an easy to understand way. There is a lot of information and mis-information out there on the internet about fat and carbs. It is easy to get lost in the fray. I personally think that this article is not pushing any issues and just speaks the facts, and it sites its sources unlike a lot of other websites. What to do you think?
http://www.second-opinions.co.uk/carbs-weight-gain.html

~Brian

Animal Walk

Thank you to everyone who came out on Sunday for the Animal Walk. We had a great time and raised over $8000 for Farm Santuary!!! Here is a link to the Farm Sanctuary's website if you'd like to learn more about it :

http://www.farmsanctuary.org/farm/

Farm Sanctuary rescues, rehabilitates and provides lifelong care for hundreds of animals who have been rescued from stockyards, factory farms, and slaughterhouses. Here, the animals are given all the care and love needed to recover from a lifetime of abuse and neglect. All of the animals have nourishing food, spacious, clean barns, and acres of green, sunny pastures in which to roam.

-Molly

9 Surprisingly Simple Ways to Cut Salt

Cut back on salt, and you might dodge a heart attack or stroke. Here's how to lower your sodium intake
By Angela Haupt, January W. Payne

Salt is everywhere: dumped into cans of soup, packed into hotdogs, and swimming in salad dressing and salsa. Exactly how bad for you are all those tiny crystals? That question's surprisingly controversial. In May, several researchers reignited a debate by suggesting that cutting salt intake doesn't benefit heart health, contrary to conventional wisdom. In their Journal of the American Medical Association study of 3,681 people without heart problems, those who had the most salt in their diets actually had the lowest risk of dying from heart disease.

But that conclusion runs against the long-standing consensus among experts—and against the latest evidence. If Americans made small daily reductions in salt intake, say the authors of a new analysis that appeared Thursday in the British Medical Journal, the country could have up to 120,000 fewer cases of heart disease, 66,000 fewer strokes, and 99,000 fewer heart attacks annually. (Though essential in small amounts, sodium increases blood volume, making the heart work harder and increasing pressure in the arteries.)

The federal government's Dietary Guidelines for Americans, updated in January, recommend people limit sodium intake to 2,300 milligrams a day, or 1,500 milligrams if they are older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease. Here are some suggestions for cutting back on salt, provided by the National Heart, Lung, and Blood Institute and Stephen Havas, vice president for science, quality, and public health at the American Medical Association.

1. Cook from scratch so you know exactly what's in your food. You might be surprised at the sodium content included in your favorite prepackaged meals: The non-profit Center for Science in the Public Interest analyzed a range of processed foods and found, for example, that ready-made roasted carved turkey containing up to an astonishing 5,410 milligrams of sodium per serving. Half of a ready-made pepperoni pizza might contain as much as 1,350 milligrams.

2. When you do opt for packaged foods, choose products that are sodium free or low in sodium. A typical cup of miso soup, for instance, contains 700 to 900 milligrams of sodium, so look for canned soups with "low sodium" or "reduced sodium" on the label. If you can't find many of these products, Havas advises asking your local grocery store to start stocking them. Even bread and cereal may surprise you: The CSPI found whole-wheat bread contains anywhere from 150 to 190 milligrams of sodium per slice, depending on the brand. White bread had 115 to 230 milligrams per slice.

3. Make smart swaps. You don't necessarily have to sacrifice taste. A McDonald's Egg McMuffin, for example, packs 820 milligrams of sodium; a wiser choice is two scrambled eggs, which have just 180 milligrams. Canned tuna typically contains 300 milligrams of sodium per 3-ounce serving, which doesn't include mayonnaise. Substitute fresh grilled tuna steak and you'll only be getting 40 milligrams of sodium. And be wary of salad dressing: Some brands jam more than 700 milligrams into each 1.5-ounce serving. Stick with your own oil and vinegar instead.

4. At restaurants, ask your server which foods are prepared without added salt—and order those items. "The more restaurants hear this, the more they're going to change the way they're cooking," Havas says. Fresh steamed veggies and roasted entrees are often the smartest choices.

5. In the kitchen and at the dinner table, substitute spices, herbs, and salt-free blends for salt.

6. Avoid instant foods such as pasta, rice, and cereals, which usually contain salt. Spaghetti sauce, according to the CSPI, contains 270 to 770 milligrams of sodium per serving, depending on the brand.

7. Rinse canned foods to wash off some of the salt.

8. Check labels for sodium in all its forms. Table salt is mainly sodium chloride, but canned or packaged foods can contain other forms of sodium.

9. Eat lots of fruits and vegetables. Fresh produce has "essentially no sodium," Havas says. If you're cooking veggies, don't add salt, and carefully read the labels on frozen vegetables to make sure it hasn't been added already.

Weight Training and your Posture

A comprehensive weight-training program is one that consists of exercises for all parts of the body to ensure whole body strength – neglecting major muscle groups would result in imbalances, therefore, negative effects of the individual’s health. For example, training only your ‘beach muscles’ (such as biceps, chest, and abdominals) might seem appealing to begin with, but will inevitably result in poor posture and uneven overall strength. Whichever muscle group is the least appealing to you, just do it at the beginning of the week and it's all downhill from there. Just do it, you'll be glad you did.


-Paul

5 Nutrition Tips for New Athletes

5 Nutrition Tips for New Athletes

By Hana Abdulaziz Feeney, MS, RD, CSSD
For Active.com

Beginner athletes often struggle with under-fueling their workouts, particularly when taking on a new endurance endeavor like a triathlon or a half marathon. A common misconception of beginner athletes is that they have to be "competitive" or "elite" to need to replenish their body like experienced athletes. Also, beginners often have weight loss goals, leading them to reduce calories before, during or after workouts, which does not promote weight loss or enjoyment in exercise. As a result of not getting enough of the right nutrients at the right time, beginners fatigue early during exercise, both mentally and physically.
These are the top tips for beginner athletes who want to feel great during exercise to reach their performance and body composition goals.
Don't Exercise on an Empty Stomach
Put some gas in your tank before starting your workout. Carbohydrate is the preferred fuel for exercise, so 30 to 60 minutes before exercise eat something that is easily digested and carbohydrate-rich. Great pre-workout snacks are:
• Low-fat fruit yogurt
• A banana
• A slice of 100 percent whole grain toast with fruit preserves
• A small bowl of oatmeal with sliced strawberries or apples

Before workouts lasting 90 minutes or more, a more substantial pre-workout meal is appropriate to help your stomach feel satisfied throughout the exercise session. A balanced meal before a workout could be:
• Low-fat fruit yogurt with a sprinkle of granola and sliced pecans
• Sliced banana and natural peanut butter spread on 100 percent whole grain crackers
• Scrambled eggs with veggies and a slice of 100 percent whole grain toast with fruit preserves
• A bowl of oatmeal with sliced fruit and a side of cottage cheese or chicken sausage
Pay Attention to the Toilet
As the temperature climbs and you spend more and more time sweating, your risk for dehydration will increase. Even slight dehydration makes exercise harder than it has to be. The best indicator of hydration is your urine color. Urine should be a pale yellow color without a strong odor. The goals are to start exercise with pale colored urine and to produce pale urine within an hour of finishing your workout.
If you are noticing dark-colored urine following workouts, you need to drink more throughout your workout. However, if your urine is clear or if you have to stop repeatedly to use the restroom during exercise, you are drinking more fluids than you need and you can back off on your intake.
Don't Run on Fumes
You should expect to be fatigued at the end of your longest run ever or the hardest bike ride you've ever done. But you shouldn't feel like your body has been completely depleted and you have no more gas in your tank.
When you are exercising longer than 60 to 90 minutes, you will need to replenish carbohydrates that are being burned during exercise in order to keep your engine running. There is a limited supply of carbohydrates stored in your body, and once they are gone, you are done. You will feel mentally and physically tapped out. It's not an enjoyable experience, and it is does not motivate you to wake up the next day and hit the pavement again.
You will need about 45 to 60 grams of carbohydrates per hour of exercise. Experiment with different combinations of foods and sports products to reach this goal. During exercise mix-and-match these 30-gram carbohydrate options:
• 1 banana
• 6 pretzels
• 2 Fig Newton's
• ¼ peanut butter and jelly sandwich
• 1 package of Clif Shot Bloks or Gu Chomps
• 1 gel pack (Clif, Gu, or Powerbar)
• 16 oz. sports drink (Clif, Gu, Powerbar or Xood)

Salt May Be What the Doctor Ordered
If you finish your workout with white crust on your visor, your clothing or on your skin, you are likely a salty sweater. The longer you exercise, the more salt you will lose in your sweat, so you'll need to consume extra salt (sodium) during exercise.
If you are exercising long enough to need to replenish carbohydrates, you will also need to replenish sodium. Pretzels and sports products provide sodium; to ensure that you are getting adequate sodium during your workout, stay on the lookout for any of the following signs of hyponatremia (low blood sodium) during and after your long workouts.
• Headaches
• Nausea
• Muscle cramps
• Disorientation
If you experience these symptoms, increase your sodium intake during exercise by choosing higher sodium sports products or by adding an electrolyte replacement to your water or sports drink. The symptoms of hyponatremia are very similar to symptoms of dehydration, so consider your symptoms in relation to your consumption of fluids and urine color. If your urine is clear and you have a headache, it's likely that a salty snack will help and more water will make the headache worse.
Respect Your Body After Exercise
Your body just did something amazing. You just reached a new exercise peak! Honor your body following exercise by having a nourishing, balanced meal within an hour of finishing exercise and drink plenty of fluids.
After exercise and especially after a race, your body is working hard to rehydrate, to store carbohydrates for tomorrow's workout, to repair fatigued muscles and to reduce inflammation to promote optimal recovery from exercise. Focus on unprocessed and colorful foods to make a balanced recovery meal:
• 100 percent whole grain toast spread with ricotta cheese, sprinkled with ground ginger and cinnamon and topped with sliced pear or berries
• 100 percent whole wheat pita stuffed with chicken or salmon salad (mix curry powder, grapes, raisins and pecans into salad)
• Spaghetti squash or 100 percent whole grain pasta with marinara sauce and low fat chicken sausage and spinach salad
• Smoothie with yogurt, tart cherry juice, banana, blueberries and almond butter
• Baked yam or sweet potato stuffed with sautéed spinach and chicken
• Scrambled eggs with a tortilla, black beans, salsa and fruit salad

http://www.active.com/nutrition/Articles/5-Nutrition-Tips-for-New-Athletes.htm?page=2

These are some great recommendations for both beginners and those who need a little refresher on what to eat and when to eat it. Listen to your body carefully and it will tell you what it needs! Have a healthy day!

~AS

Fitness Together at the Watertown Faire!

OK everyone get ready for some fitness fun! Molly and I will be working a table at the Watertown Faire on the Square this Saturday September 24 from 10:30am-4pm. We will be doing all sorts of fun stuff! Stop by and test your fitness and nutrition knowledge in our trivia game. Or maybe you will be up for a physical challenge with our Hula-Hoop Challenge!

Either way don't be a stranger! Stop by and say 'hi'. You guys know how I can get if I'm not kept busy! Hope to see everyone there.~Joe

12 reasons you shouldn't live another day without hitting the weights

Here are 12 reasons you shouldn't live another day without hitting the weights:


1. You'll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You'll burn more calories.
Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You'll handle stress better.
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You'll be happier.
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You'll build stronger bones.
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You'll get into shape faster.
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You'll be way more productive.
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you'd still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You'll live longer.
University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.

12. You'll be even smarter.
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters' cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

http://www.active.com/fitness/Articles/12-Reasons-You-Should-Lift-Weights.htm?page=2

This Is a great article because it hits all the major benefits of weight training in a quick and concise manner. Brian

Mark your calendars!

Next Saturday, September 24th, Joe and Molly will be at Watertown's Faire in the Sqaure...make sure to stop by and say hello and show your support for your favorite studio! Check the link below for more general info for the day events.
CM

http://www.faireonthesquare.org/

Have you heard about the new Cardio Club Challenge that started this week? If not you better get crackin'! Next time you're in the studio check out what team you are on and start logging those minutes! Don't fall behind, your team members need you!

Also, check out the trivia board and earn more miles by answering correctly. If you're not sure where to start ask your trainer. Remember more cardio means more calories burned. Good Luck Everyone! ~JC

How To Lose Weight By Eating More

How To Lose Weight By Eating More

The reason diets don’t work is because we associate pain with food deprivation. Diet equals hunger, and hunger is pain. How could anyone succeed on a diet when pain is the result? Luckily, there is another way. After losing 40 pounds, I can testify that it works. The trick: Eat More!

The problem with dieting is the restriction. Eat less fat. Cut out carbs. Restrict calories. Only eat cabbage soup. Yuck. Do these diets work? Maybe sometimes, but at what cost? When we restrict our diet, the body’s metabolism adjusts to starvation mode. The metabolism thinks that it’s starving, and becomes better at storing fat. This is why people gain even more weight when they come off a diet. They have effectively trained themselves to retain more fat.Instead of depriving yourself only to gain more weight, you can choose to lose weight and keep it off by eating more, and you still get to eat what you enjoy. Here’s how it works:

Think of your body as a gas tank. It can only hold so much. You are permitted to fill your tank with as much of whatever you like after you fill it with a few essentials to make sure it runs properly.

1)Fill your tank with 70% water rich foods like fruits and vegetables.
It’s too complicated to count all your food during the day, so look at each meal individually. Always fill your plate with a proportion of about three-quarters vegetables to whatever else you want to eat. Eat delicious, sweet fruits instead of deserts made of processed sugar. For breakfast, choose to fill your omelets with spinach. We are made almost entirely of water, so give yourself the gift of eating as much water rich foods as you like.

2)Eating vegetables and fruits until the cows come home isn’t always the most filling fare, so load up on high fiber and whole grain foods such as bulgar, quinoa and spelt. A bunch of great companies make pasta, bread and other products from whole grains so that you can eat more, increase your fiber and not even realize that you have reduced your intake of processed flours.

3)Eat more beans, legumes and nuts. They make great snacks, chili and stir-frys. Like high fiber grains, you will be nice and full from a diet rich in beans and nuts. Don’t be afraid to check out soy products too. Almost anything can be made from the soybean, and soy products are tastier than ever.
4)drink more water, and flavor it with lemon, lime, or juice. Add your favorite juice to seltzer. Most people consume a huge amount of their daily calories through fluids. Drinking water, seltzer and sugar-free beverages like unsweetened iced-tea will help flush your body and make it easier to digest.

Finally, don’t beat yourself up over eating food that you like such as meat, dairy or sweets, as long as you treat those items as delicacies that come once the tank is filled with quality fuel. When you eat meats or dairy, just make sure your plate is filled with green leafy vegetables, and a serving of high fiber whole grains.
Adding more of the above foods to your diet will naturally leave less room for the garbage we usually eat. This change in your lifestyle coupled with movement that you enjoy such as swimming or playing with your kids, will dramatically affect your weight, energy and quality of life.

Written on 6/04/2009 by Tommy Galan.
http://www.dumblittleman.com/2009/06/how-to-lose-weight-by-eating-more.html

I Like this Article for a few reasons. I like the analogy of the gas tank. He is right in terms of what happens when you try it eat less to lose weight. I also like the way he approaches how you should look at food, and pit falls of the traditional diet. The only thing I think should be more emphasized is protein and fat intake for both nutritional value and satisfaction you get from the meal. What do you think? ~Brian

Walk for Animals

Hi Everyone!

I'm sure you've all seen our signs around the studio and received our e-mails about Farm Sanctuary's Walk for Farm Animals but here is a little more information. The walk is an opportunity for those who want to stop animal abuse and help farm animals and who are concerned with the cruel and horrific practices of factory farming to take a stand in support of compassion for all! The Walks raise vital funds for Farm Sanctuary’s life-saving work and bring together thousands of people to promote kindness towards animals. When you walk, you give hope to billions of farm animals who are suffering right now on factory farms. You do not have to be a vegetarian to participate. The walk is about animals be treating fairly! The Walk for Farm Animals is a positive way to speak out on behalf of animals who cannot speak for themselves and to make a real difference in their lives.

The Walk will be held rain or shine. Dogs are welcome at this event. There will be music, delicious food, and raffle prizes after the Walk! Children's activities will include face painting (by Molly!) and a farm animal costume/stuffed farm animal "parade." The walk route is two laps around the Boston Common and the total distance is just over two miles.

•September 25, 2011
•Check-In: 9:00 AM
•Walk: 10:15 AM
•Celebration: 11:15 AM

•Early adult registration is only $15; teens register for $5; and children under 12 are FREE!
•Day-of adult registration is $35.
•Earn prizes while helping farm animals everywhere!

Fitness Together is going to have our own team so please come walk with us! If you have any questions feel free to ask me next time you're in the studio =)

-Molly

What is your favorite post-workout snack?

Overview
Before a workout, your goal is to eat nutrition-dense food that does not linger in your system. But exercising depletes glucose and fluids from your system. After your workout, refuel and recover by replacing some of the nutrients lost. A mix of protein and carbohydrates may replenish lost glucose while helping to rebuild hard-working muscles.

Whey
Replace fluids and carbohydrates lost during exercise while adding the satiety and muscle-building properties of protein by having a post-workout protein drink. Protein shakes deliver nutrients more quickly than solid food, according to Bodybuilding.com, with the protein arriving at your muscles within about 30 minutes. Whey is the top choice for protein, which includes all essential and non-essential amino acids. Drink protein shakes immediately after exercise to encourage quick muscle repair.

Yogurt and Fruit
A combination of fruit and yogurt provides your post-workout nutritional needs. Smoothies, recommended by sports nutritionist Nancy Clark in her book, "The Sports Nutrition Guidebook," are fast and easy to fix, and travel well. Blend 1/2 cup plain yogurt, 1/2 cup fruit of your choice, 1 cup fruit juice and a few cubes of ice until smooth, for 250 calories, 50 g carbohydrates, 3 g fat and 5 g protein. Add protein powder for a larger protein boost. Serve fruit mixed with yogurt, topped with nuts, for a faster after-exercise option.

Peanut Butter on Toast
With the time constraints of fitting exercise into your routine, eating a simple post-workout snack might be your best bet. Whole wheat toast spread with 1 tbsp. peanut butter packs a strong nutritional punch with 6.5 g of protein and only 175 calories, plus 3 g of fiber. If you have active children in sports, top the snack with whole-fruit spread and even picky-eaters will refuel.

Edamame
Edamame is another easy post-workout option that includes both protein and carbs all in one package. Nancy Clark says 1/2 cup of soybeans provides 11 g protein, 127 calories and contains heart-healthy polyunsaturated fat. Add frozen edamame to boiling water for a few minutes, then rinse under cold water. Add a sprinkle of kosher salt and enjoy a meat-free snack that includes all the essential amino acids needed for good health.

Garbanzos
Garbanzos alone combine carbs and protein in one handy package, too. But If creating a culinary masterpiece suits your style, remember it's best to eat within one hour of completing your workout and keep gourmet foods simple too. Make lemon garbanzo salad by quickly boiling bulgar to hydrate, then adding lemon juice, feta cheese, chopped red onion, slices of cucumber, canned chickpeas -- or garbanzos -- a little olive oil, plus salt and pepper. A 1 1/2-cup serving has more than 12 g protein and fewer than 400 calories.

Don't Forget Water
Drink two or three glasses of water two to three hours before you exercise, plus a half-cup to a cup every 15 to 20 minutes during your workout. After you finish, replenish with two or three cups of water for every pound of weight lost during exercise, says the American College of Sports Medicine.


About this Author
Allison Stevens has been writing since 1978. She has been both writer and publisher of the Calvary Christian Fellowship quarterly newsletter. Stevens has certification to teach group fitness classes and licenses to teach Zumba fitness classes. She also holds an Associate of Arts in liberal arts from Golden West College.





Read more: http://www.livestrong.com/article/506479-5-great-post-workout-foods/#ixzz1XZ1vVGjm

Joe's First Blog!

I am really excited to start PACK Training! I witnessed my first PACK session today and it seems like a ton of fun! The best part of all is that everyone can do it together regardless of fitness level or expertise. Whether you're a stay at home parent or an athlete or anything in between; PACK training will kick your butt and make you feel great! Looking forward to getting it started in Belmont.

JC