Making The Holidays A Little Healthier

The holiday season often brings together family, friends, and good food; but many of the traditional favorites aren't the healthiest options out there. Although you may not be able to convince the kids to eat carrots instead of cookies, there are a few sneaky ways to make your holiday baking just a tad bit healthier without loosing the flavor!

-Replace regular white flour with whole wheat flour. This will make your end product a little heavier, so it works best for things like cookies...a light, fluffy cake won't turn out very fluffy if you swap flours.

-Reduce the amount of white sugar in your recipe without loosing the sweetness by adding fruit. You can also try out some natural sugar substitutes that have micro-nutrients that is missing white sugar.. Do some test recipes with honey, sucanat (unprocessed cane juice), or coconut sugar.

-Try using applesauce instead of butter; you'll cut the fat content and add a little fiber to your baked goods. This works especially well in brownies!

This recipe for chocolate chip cookies is one that I've tinkered with over the years in an effort to create a cookie with a few more nutrients than your average treat. Although you're never going to find a healthy cookie, this one has a few more nutrients and a good amount of fiber in it...and it still tastes great!

"Healthy" Chocolate Chip Cookies

9 tbs date sugar (or 3/4 cup blond coconut sugar, this replaces white sugar)

3/4 cup sucanat (sucant is unprocessed cane juice, it replaces brown sugar)

1/2 cup margarine, softened

1/2 cup canola oil (you can also try applesauce here but be aware that whole wheat flour absorbs more moisture than white flour, so if you use applesauce you may need to play around with the recipe and add some water)

1 teaspoon vanilla

1 egg

2 cups whole wheat flour

1 teaspoon baking soda

1/4 teaspoon salt

3/4 cup miniature semisweet chocolate chips

• Preheat oven to 375°F. With an electric mixer beat the sugars, margarine, oil, vanilla and egg until blended. Mix the flour, baking soda and salt in another bowl then add them to the other mixture until well blended. Stir in chocolate chips.
• Drop a heaping tablespoon of dough on an ungreased cookie sheet, space the cookies about 2 inches apart.
• Bake for 7 to 9 minutes or until very light golden brown (centers should be soft). Cool for a few minutes then place them on a cooling rack. 

If The Shoe Fits: Drop and Ramp

As most of you know, I love shoes...I might even own as many as Yury! Most runners have strong feelings about their shoes, and if you've been shopping lately you've probably noticed that running shoe design is going through a transition, leaving many people wondering which shoe is right for them. So in this multi-part series we'll go over some of the different features you might come across in your search for the perfect running shoe.

Shoe "Drop" or "Ramp Delta"

These two terms are used interchangeably, and are one of the hottest topics in shoes right now. When you see a number, usually in millimeters, followed by "drop" or "ramp," it's referring to the difference between the height of the foam and rubber under your heel to the height under your forefoot. Just a few years ago this information wasn't listed because almost all running shoes (except for racing flats and spikes) had a drop of about 12-14mm; now thanks to the minimalist shoe trend you can choose between a drop of 20mm all the way down to 0. Keep in mind that different companies might give you different information. For example, runningwearhouse.com will tell you the "stack height" for both the heel and forefoot; in this instance just subtract the forefoot from the heel to find the drop.

Here's why this number is important; when you change the plane that your heel is on relative to your forefoot you change the way your muscles and bones work. As an extreme example, think about the way a person's body works when they're wearing a fancy pair of high heels. At the very least, a lot of pressure is being exerted on the forefoot, and when worn regularly, the muscles in the back of the legs will adapt to being in that shortened position and will become tight. There's a lot of other problems that can happen further up your body as well, like in your knees and back, but we'll keep it simple for now and just talk about the foot and lower leg. Running shoes obviously don't have this big of a difference, but they can still cause the same effect to a smaller degree.

Does this mean you should run out and replace all your 12mm drop trainers to a zero drop shoe? Not right away. If you are interested in moving to a lower drop shoe you should do it very gradually; most of us have grown up wearing shoes with a higher heel than forefoot and have spent very little time barefoot, so our muscles and bones haven't adapted to being in that position. Our bodies will need time stretch muscles and tendons back out. Luckily there's a wide range of drops so you can step down slowly; if you've been running in 12mm shoes go down to a 10mm or 8mm first, and see how they feel. Spend some time just walking in them before you go run, and when you do run in them, don't go out for a 20 miler right away. Gradual adaptation is the name of the game, and how long that takes will depend on the person. Always listen to your body and you can't go wrong!

~Nicki

Yury's Corner

Optimal Training Schedule

One of the most common questions people ask us is "how often should I exercise?" The right answer is "on a regular basis" What exactly does this mean?

1. Exercise should be part of your weekly routine. Our body likes cycles (eating , sleeping, and such). It learns patterns and becomes more efficient in the functions it performs.

2. Cardiovascular (CV) training should be alternated or combined with strength training. Each should be done at least twice a week as a base. Normally it takes 48-72 hr. for your body to get "partially" recovered after the training. If the training is done only once a week your body would not "remember" it and would "over-recover," meaning that the training effect would be dissolved. 

3. Frequency and intensity of your program should depend on your fitness goal. If you are trying to lose weight, you should increase the CV portion of your training and focus more on the length of it rather than intensity. If building muscles mass is more important, you should add another weight training session or two to your routine.

Best of luck!

~Yury

Yury's Corner

Where can you go for advice, tips, and training information that comes directly from a former Olympic track coach? Right here of course! We're excited to introduce the new feature Yury's Corner here on the PTI blog. If you have a question you'd like answered on Yury's Corner send an email to info@personaltraininginternational.net . Here is this week's installment!

When Training Hard Is Not A Smart Thing

Most of our students-athletes are at the end/peak of their season. They have big races and matches coming up, and one of the most common questions we hear right now is "how hard should I train at this point?" To their surprise the answer is "very easy." In order to understand why you should know how our bodies process training. One of the major principals of exercise is principal of adaptation. In other words, it's how our bodies become more  physically efficient as you repeat the same type of movements and how long your athletic performance gets better from that training. It takes 4 to 6 weeks to get the best training benefits, which means that whatever you did 4-6 weeks ago effects your performance at the moment and what are you doing now will effect you in 4-6 weeks. Tapering off your training at the peak of the season is the best way to enhance your performance as it makes your body feel rested, fresh, and ready to go.  Good luck!

~Yury

Gracia Takes 3 Meter World Jr. Championship Title

Gracia Leydon-Mahoney continues to rack up the wins - this time by coming in first on the 3 Meter Springboard event at the Junior World Diving Championship in Australia! Tracey Bird, one of Gracia's diving coaches, sent us these photos from the event. Congratulations Gracia!!

Boston Globe Follows Gracia's Diving Exploits

A nice article appeared in the September 30th addition of the Boston Globe about Gracia and her trip to the FINA Junior World Championships, which will take place starting October 8th. In it Gracia says she's "gotten physically stronger" and is "more confident after experiencing a higher level of competition," both of which will help her as time draws closer to the 2016 Olympics. For now though she's excited about the upcoming Championships in Australia, saying, "I'm looking forward to having fun, doing my best, and the results will take care of themselves." Find the whole article at bostonglobe.com

Congradulations to Gracia!

Congratulations are in order for the amazingly talented Gracia Leydon-Mahoney; she recently won 2 National Junior titles and the 3 meters spring board senior National title! This is Gracia's first senior national title win, which she easily took with a score of 346.95 over the second place winner's 308.15. She is now qualified for the Junior World Championships in Australia this October.

PTI Athleats Move to the Finals!

Two PTI athleats had great performances this week that qualifies them for finals in their respective events!

Gracia Mahoney has made the finials for the US Olympic Diving Team in the 3 meter springboard, taking place Saturday, and 10 meter platform on Sunday. You can catch the action on TV this weekend as NBC and Versus will show coverage of finals. 

Anderson Koenig ran a 21.5 in the 200 meter dash at the Bay State Games this week, qualifying him for the July 14th finals. Even more impressive - 21.5 is a facility record!

Congratulations Gracia and Anderson and best of luck in the finals!

PTI supports Joining Forces

PTI is pleased to announce that we've partnered with the American Council on Exercise for the Joining Forces program! As a thank you for their service and dedication we've pledged 20 hours worth of free group exercise classes for military members and their immediate families! Each family can take two hours of group Wonderbarre or TRX; just sign up by clicking on the "Sign up for Wonderbarre or TRX" banner at the top of the page and bring your military ID with you to class. Learn more about the Joining Forces program at http://www.acefitness.org/joiningforces/

Coby Horowitz Takes Sixth-Place Finish at NCAA Meet!

Congratulations to Coby on his sixth place finish in the 1500 meters at he NCAA Division III Outdoor Track & Field Championship last Saturday! With a time of 3:57.06 he reached his third consecutive All-American status to finish another outstanding track season at Bowdoin. Check out the whole story at http://athletics.bowdoin.edu/sports/mtrack/2011-12/releases/20120527vkuguw

Two New Events at Emerson Hospitial

In continuing our community partnership with Emerson Hospital's Healthy Living Program,  we have two exciting new classes that start next week. These will all be held at Emerson's Health and Wellness Center at 310 Baker Ave. in Concord. You can register for either class online at http://www.emersonhealthyliving.org/ or by calling 1-978-287-3777. Check out the details below!

Game Plan - Injury Prevention in Young Athletes

Monday, May 21st - 6:30-8:30pm

After school athletic programs are an important part of many young people's lives. Help your kids to stay in the game by learning techniques that will minimize their chance of sports injury. Common muscular tightness and weakness that increase injury risk will be discussed, as well as off-season conditioning and proper game day preparations. Information given will be appropriate for all ages and sports.

$35.00 for the single session

Total Body Resistance Band Workout 

Tuesdays, May 22nd to June 12th - 7-8pm

This simple to learn workout is designed to build strength, tone your muscles, and improve your posture and joint health. Just as effective as free weights, this class will teach you how to maximize your time and still get a complete workout—anytime, anywhere . During each session you'll learn a variety of exercises for the major muscle groups and cool down by stretching with the bands. Each participant will take home a resistance band kit to use at home or while traveling. Suitable for all ages and fitness levels. Bring an exercise mat. 

$65.00 for the four week session

Congradulations to Coby Horowitz and the Bowdoin Men's DMR Team!

A big congratulations is in order for long time PTI athlete Coby Horowitz and his distance medley relay team; Coby, along with his Bowdoin College teammates Mathew Gamache, Colin Gong, and Matthes Hillard, won the Division III national championship last Friday night with a time of 9:59.67! Not only that, but they are now the championship meet record holders, shattering the previous Division III record of 10:05.72.
Check out the whole story at http://athletics.bowdoin.edu/sports/mtrack/2011-12/releases/20120309wk44vp and the NCAA has posted some great video from the meet at
http://www.ncaa.com/video/archive/trackfield-indoor-men/d3

New Group Exercies Classes!

Just in time for spring, we're adding two new group exercises classes! Starting March 1st, join us every Thursday from 7:15-8:15 pm for an exciting hybrid of Pilates and TRX! Class begins with classic mat Pilates exercises to wake up your core and increase circulation and flexibility. You will then transition to the TRX Suspension Trainer. Class is taught by Resa Mahoney, a Power Pilates Certified Mat Instructor and a Certified TRX Group Suspension Training Instructor. 

Then on March 2nd we are also adding Total Body TRX on Friday mornings from 6:45-7:45 am. This is a strength and conditioning class that's suitable for all fitness levels. Upbeat music sets the stage, but exercises are timed so that you can work at your own individual level of conditioning. Class starts with a 10 minute warm up and finishes with a cool down that focuses on using the TRX for increased flexibility. Taught by Nicki Barker, ACE Certified Personal Trainer and Certified TRX Group Suspension Training Instructor.

Both classes have strict space limitations; please sign up ahead of time at https://clients.mindbodyonline.com/ASP/home.asp?studioid=6256

Resistance Bands Handouts

Thanks to everyone who came to the Resistance Bands class at Emerson Hospital this past Tuesday! Below you'll find links to some of the things we talked about in class and copies of the exercises and handouts that came with you kit.

Main exercise handout: http://personaltraininginternational.net/new/homefit.html

Here are some variations of major exercises you can do with the resistance bands: http://personaltraininginternational.net/ResistanceBandExtraExercise.pdf

And here is a copy of the outline: http://personaltraininginternational.net/OutlineforResistanceBands.pdf

If you have any questions please don't hesitate to drop us an email!

Resistance Bands Class at Emerson Hospital

Join us Tuesday, February 7th at Emerson Hospital's Health and Wellness Center for Resistance Bands for Strength and Mobility. Nicki will lead the class through a variety of exercises using lightweight and versatile resistance bands that are appropriate for people of all ages and fitness levels. All class participants will receive a resistance band kit that is perfect for home and travel use! Learn more or sign up at http://emersonhealthyliving.org/ClassesPrograms/ClassDetails.aspx?ClassID=125

Introducing - Student Discount!

Students can now drop-in to any of our Wonderbarre and TRX group training classes for only $15! All schools are welcome (including colleges); just bring your student ID with you when you come to class. Click here to check out the class schedule and sign up online.