Bible Verse:
For you have been called to live in freedom, my brothers and sisters. But don't use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.
Galatians 5:13 NLT
Quote of the Month:
“Motivation is what gets you started. Habit is what keeps you going.”
-Jim Ryun

Jeffery S. 12 weeks of Training with Fitness Together  
                                  Before      After
Weight Loss (-26)     275 lbs.     249 lbs.
Measurements (inches)
          Upper Arm (1.9”)    29.5             27.6
          Chest (4.3”)             48.8              44.5
          Abdomen (3.9”)       48.8              44.9 

How did you get started with FT? Three years ago Jeffrey started to realize his weight gain and knew he had to do something about it.  Initially he signed up at a national “box” gym chain and hired a personal trainer.  Although he benefited from the training and lost some weight over a year’s time he felt he hit a wall and stopped training.  After awhile he decided to get started again and was looking for personal training on the internet and found Fitness Together.
What did you like about FT the most? Jeffrey liked the small intimate setting.  At the gym everything was impersonal and he didn’t feel like he was being pushed by his trainer.  At Fitness Together the trainers were constantly pushing and motivating him to achieve more by continuously reminding him of his goals.  Jeffrey also liked the continuous tracking of his progress so he could see as well as feel the results.
What do you credit your success? Although Jeffrey gives a lot of credit to Fitness Together and the knowledgeable trainers he couldn’t accomplish these results without internal motivation.

  
Keep Working Hard!!!
Look Out for New Progams and New Items!!!
SMALL GROUP TRAINING
NOW AVAILABLE!!!

1. Personal Training as low as $27.50/person/workout
2. Indoor, mini-bootcamp format
3. Total body fitness with every workout
4. Utilize our individual studios.

The 5 Most Outrageous Weight Loss Myths
These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4

Here's what you need...

• 8 (4oz) loin lamb chops, trimmed of fat
• 1/2 cup dry red wine
• 2 tablespoons Worcestershire sauce
• 1 teaspoon dried rosemary leaves
• 4 garlic cloves, minced
• Freshly ground black pepper
• 1/4 teaspoon salt

1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

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