Newsletters

Latest Issue (June 2011)

 

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FUZE NEWS 

JUNE 2011 

 Sweat In Style!

 

CLIENTS OF THE MONTH!!

 

Christi Woods

(Trainer- Rachel Kipnis)

 

“Christi is always up for a challenge. She has dedication and goals with realistic timelines. It has been wonderful working with Christi and watching her advance physically and mentally.”

 

 

Stacy Smith

(Trainer- Fate Byrd)

 

“For her dedication. She’s a single mom, working full time and going to school for her masters degree. Always in a great mood and pushes herself all every session.”  

 

Joy Fisher

(Denise Baker)

 

“Joy is doing GREAT..so far she has lost 16lbs And 19 total inches!  Good Job Joy!” 

 

 

Thank you to all of our fabulous clients- it’s no secret that Fuzion clients can’t be beat! 

 

 

 

 

 

PRE-SALE 

Specials

@ new location

 

59th ave & 101

 

Do you know anyone interested in our new location?  

 

Have them contact us for pre-opening specials that start NOW and run until July 31st

 

$50-$200 OFF

  

 email us today

   

 

 

 

Get Connected 

 

 Click on one or more of the following links to get connected with Fuzion Fitness!

 

IF YOU ARE A FACEBOOK USER….PLEASE “LIKE US” TODAY! 

 

 Find us on Facebook

 

View our profile on LinkedIn

 

Follow us on Twitter

 

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 youtube

 

 

 

Welcome New Clients

 

 

Jenny Bruso

 

Holly Dougherty

 

Stephanie Edwards

 

Chris Giles

 

Amy Goodson

 

Melissa Hasson

 

Eric Lady

 

Chuck Liotta

 

Ashley Mayer

 

Sue McCann

 

Sue Milano

 

Vanessa Rice

 

Stacy Smith

 

Allison Vernon 

 

 

 

 

 

Fuzion has new trainers!

 

Rachel Kipnis

Rachel

 

 

Tod Nissle

tod 

 

click here to read their BIO’s   

 

 

 

 

Fuzion is always staying on the cutting edge of fitness…

 

Check out our new machine.

 

MARPO V250

ROPE TRAINER

 

It burns 40% more calories than using a treadmill and builds muscle!

 

rope climber 

 

 

 

 

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PERSONAL TRAINING

 

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BOOTCAMPS

 

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NUTRITION

 

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BOUTIQUE SERVICE

 

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NO 2 WORKOUTS THE SAME

 

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30 & 60 MIN SESSIONS

 

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NO JOINING FEE

 

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AWARD WINNING SERVICE

 

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CUTTING EDGE TRAINERS

 

 

Dear Brian,    

 

SPECIAL ANNOUNCEMENT!

 

Thanks to all of our great Clients and Trainers we have accomplished our goal of growing into an established fitness business.

 

Fuzion Fitness LLC has now been established for 4 years! In delivering a great product, providing outstanding customer service, and providing people health & energy we have just accomplished our next stepping stone of GROWTH!

 

 Fuzion is proud to announce the opening of our

2ND LOCATION

lOCATED AT

map

59TH AVE & 101

Scheduled to open 

AUG 2011!

 

Click here to see map of location 

 

We are very excited for this opportunity and want to thank all of our clients for allowing this to happen. 

 

Check out our clients below.

 

See why Fuzion Clients ROCK

See why Fuzion Clients ROCK

 

  

 

 

Eat more to lose weight

 

Believe it or not, a weight-loss program that overly restricts calories will set you up for failure, as will a skipped meal. There is a point at which cutting calories will work against weight loss because consuming too few calories (or too few meals) leads to increased appetite and low satiety as your body prevents starvation. You will find it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfied. And you will suffer from cravings, ultimately causing you to fall into under-eating and over-eating cycles.

Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorie-burning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and ever-battling your weight.

Ever think that there could be a more pleasurable and successful way to manage your weight? There is…and it’s simple: eat high-volume foods more often.

Create an eating plan to control your calories and make sure you’re eating balanced meals and snacks. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Plus–eating regular meals and snacks help you practice portion control and fuel your resting metabolism.

Be Aware of Your Personal Needs

Be aware of your personal needs. Your resting metabolic rate can be roughly estimated by multiplying your body weight (in pounds) by 10. This is the minimum number of calories that your body needs to lose weight. Consuming fewer calories than your resting metabolism is counteractive. Your total daily needs are your resting metabolic rate plus the calories burned in everyday living and in exercise. Divide your calories evenly throughout the day so that you fuel your body every three to five hours.

Breakfast Is KEY

Start the day with a well-balanced breakfast that includes a lean protein-rich food along with whole grains and veggies or fruit. High-quality protein at breakfast will help control your appetite all day. Breakfast starts your metabolic engine and is associated with successful maintenance of weight loss. Without it, you are prone to overeating later in the day. Even when mornings are rushed, choose one of these tasty, quick breakfast ideas.

  • Poached omega-3 enriched egg, on sprouted grain toast with tomato slices drizzled with a tiny bit of olive oil (to save time, use a pre-cooked hardboiled egg)
  • Low-fat cottage cheese with berries, sprinkled with ground flaxseeds on 100 percent whole grain crackers
  • Smoothie made with frozen berries, frozen mangos, silken organic tofu, low-fat plain yogurt and cinnamon (place in the fridge the night before)
  • Egg whites scrambled with broccoli, nitrate-free chicken sausage and feta, stuffed into a whole grain pita
  • Hot oatmeal or quinoa with apples, cinnamon and pecans (make a large batch to reheat throughout the week)

Snacking

A well-timed snack will prevent that late afternoon crash and overeating at meal time. Plan to snack. Keep healthy options accessible to avoid the candy dish. Healthy but high-calorie snacks such as nuts and dried fruit should be consumed in small amounts. Prepare these snacks ahead of time so that they are ready when you need them.

  • Jicama and low-fat ricotta cheese mixed with basil and oregano
  • A small apple with almond butter
  • Low-fat plain yogurt with granola and berries, drizzled with honey and sprinkled with cinnamon
  • Snack baggie of dried blueberries, walnuts and bran flakes
  • Cherry tomatoes and red bell pepper hummus

Eat More to Consume Less

Nourish your body with quality foods that you can eat more of such as foods that are high in volume, but low in calories. This will help to fill your plate and your stomach without overdoing the calories. Load half of your plate with colorful vegetables and fruits and one-quarter of your plate with whole grains, starchy veggies or legumes. The other quarter is for a moderate portion of higher calorie protein-rich foods. Use this concept to cut calories and create balanced meals. For example:

  • Add minestrone soup to a half turkey sandwich at lunch.
  • Add a sliced apple to your afternoon snack to eat fewer crackers and cheese.
  • Add a colorful salad to dinner and eat half your entrĂ©e

Calorie restriction and skipping meals may seem like the clear path to weight loss, and you may lose weight using these strategies, but your weight loss will be slow and frustrating. More importantly, you will lose valuable muscle mass and ultimately you are sure to regain the weight you have lost. Fuel your metabolism and nourish your body with high-quality, nutrient-dense foods to stop battling your weight and lose fat forever.

 

Source: By Hana A. Feeney, MS, RD, CSSD 

   

 

 

 

 

Eating For Peak Performance

 

Nutrition plays a critical role in athletic performance, but many active people do not eat a diet that helps them do their best. Without a basic understanding of nutrition, popping a pill seems easier than planning a menu. In reality, there is no pill, potion, or powder that can enhance your performance like the right foods and fluids.

The Energy Diet

To have enough energy you need to consume enough energy. Getting adequate calories is one of the keys to an ergogenic, or performance-enhancing, diet. With too few calories you will feel tired and weak, and you will be more prone to injuries.

The ergogenic diet is based on the US Department of Agriculture’s widely published food guide pyramid, which includes five basic groups: grains, fruits, vegetables, dairy foods, and protein-rich foods. Sugars and fats provide extra calories after the needs for foods from the other groups have been met.

By eating adequate calories from a variety of foods, you will satisfy your need for macronutrients (carbohydrate, protein, fat) and micronutrients (vitamins, minerals).

Carbohydrates. A high-carbohydrate diet increases stores of glycogen, the energy for muscles, and improves overall athletic performance. The bulk of the day’s calories-60% to 70%-should come from carbohydrates such as bread, cereal, grains, pasta, vegetables, and fruit.

Different carbohydrate foods can affect your energy level in different ways. Digestion rates are expressed as a “glycemic index.” Foods with a high glycemic index release energy into the bloodstream rapidly, while foods with a moderate or low glycemic index release their energy more slowly. (However, beware of the old idea that simple sugars are always digested rapidly and cause wide swings in blood sugar, and that all complex carbohydrates like bread are digested more slowly and don’t cause blood sugar fluctuations.)

If you exercise for longer than an hour, you can begin to deplete your muscles of glycogen. By consuming 30 to 75 grams per hour of high-glycemic-index carbohydrate in liquid or solid form when you exercise, you can minimize this effect.

After a long workout or competition, your depleted muscle glycogen stores must be replenished, especially if you will be exercising again within the next 8 hours. Eat at least 50 grams of high-glycemic-index carbohydrate just after exercise, and consume a total of at least 100 grams of high-glycemic-index carbohydrate in the first 4 hours afterward. Moderate-glycemic-index foods may be added for the next 18 to 20 hours, with a goal of consuming at least 600 grams of carbohydrate during the 24 hours after an intense workout or competition.

Fat. Fat is definitely an important energy source, particularly for athletes involved in prolonged, low-intensity activity. (For high-intensity, short-term activity, carbohydrate is the primary fuel source.) About 20% of the calories in a performance-enhancing diet should come from fat (1), most of it unsaturated fat like vegetable and fish oils.

Protein. Protein plays a minor role in energy production, contributing only 5% to 10% of the energy used during prolonged exercise. Although the current recommended dietary allowance for protein is about 0.4 grams per pound of body weight per day, most active people need slightly more. And athletes involved in heavy resistance exercise or prolonged endurance events may require 0.7 to 0.9 grams per pound per day. Even this amount is relatively easy to eat, since 3 ounces of fish or chicken, 1 1/2 cups of tofu, or 1 1/2 cups of garbanzo beans contain 20 to 24 grams of protein.

Vitamins and minerals. They don’t contribute energy themselves, but vitamins and minerals are integral to food metabolism and energy production. Iron and calcium are the minerals most commonly deficient in athletes, and strict vegetarians may be deficient in vitamin B12. By consuming adequate calories and following the food guide pyramid plan, your needs for all the important micronutrients can be met.

Hydro Power

Water is the ultimate ergogenic aid-but because the body has a poor thirst mechanism, you must drink before you feel thirsty. Once you are thirsty you are already slightly dehydrated, and your performance will be diminished.

To stay well hydrated, you need to drink about a quart of caffeine-free, nonalcoholic fluids for every 1,000 calories of food you eat, assuming you maintain your weight. To ensure that you are well hydrated before you exercise, drink 2 cups of water or sports drink 2 hours beforehand. To avoid dehydration during exercise, begin drinking early and at regular intervals. For exercise lasting an hour or less, 4 to 6 ounces of cool water every 15 to 20 minutes provides optimal fluid replacement.

During exercise that lasts longer than 60 minutes, carbohydrate-electrolyte beverages containing 5% to 8% carbohydrate should be drunk at the same rate to replace fluid and spare muscle glycogen. Also, consuming sports drinks during intense activities such as soccer or basketball may enhance performance. After exercise, replace every pound lost during exercise with at least 2 cups of fluid.

The Ergogenic Future

The search for energy-giving food substances is widening. Alongside old standards like caffeine and herbal stimulants stand newly researched substances like capsaicin, the active ingredient in hot red chili peppers. One study showed that runners who ate a breakfast laced with 10 grams (about 1/3 of an ounce) of dried hot red pepper powder burned carbohydrates faster, both at rest and during exercise (2). These results are preliminary and tentative, but they raise the question whether designer ergogenic foods may be in our future. Until then, you’ll find the staples of your ergogenic diet in the food aisles of your local supermarket.

 

References

1.Dimeff RJ: Sports nutrition, in Johnson RJ, Lombardo JA (eds): Current Review of Sports Medicine. Philadelphia, Current Medicine Inc, 1994, vol 15, pp 201-221

2.Lim K, Yoshioka M, Kikuzato S, et al: Dietary red pepper ingestion increases carbohydrate oxidation at rest and during exercise in runners. Med Sci Sports Exerc 1997;29(3):355-361

Remember: you, your physician, and your nutritionist need to work together to discuss nutrition concerns. The above information is not intended as a substitute for appropriate medical treatment.

 

 

 

 

 

 

 

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