Fit Tips

Everyone benefits from strength training!

January 24th, 2018 by Debbie Martilotta

One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling which is a crucial benefit, especially as you get older.

If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain.

It can help post-menopausal women increase their bone density and reduce the risk of bone fractures.
Strength training along with other healthy lifestyle changes can help improve glucose control for persons with type 2 diabetes.
It boosts energy levels and improves your mood.

Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages.

Don’t limit yourself!

Exercise has been shown to be effective at reducing falls

January 24th, 2018 by Debbie Martilotta

Hopefully, you are able to squat or lunge. If not see me!

Over 1/3 of older adults fall each year, with many of them resulting in injuries, fractures and/or loss of independence. In fact, falls are the number one cause of accident-related deaths in older adults.

The problem is so pervasive because there are over 160 independent risk factors that can lead to falls, including internal factors such as age-related sensory changes or medication interactions and external factors such as bad weather conditions or poor lighting.

Exercise has been shown to be effective at reducing falls but it is difficult to determine the appropriate components for an individualized exercise program due to the variety of physical factors (e.g., muscle strength/power, balance, gait) that contribute to fall risk.

Over Consumption Of Sugar Contributes To Muscle & Joint Pain!

January 8th, 2018 by Debbie Martilotta

This shouldn’t come as a surprise to anyone who trains with me! Sugar causes inflammation, and inflammation causes pain and chronic illness!

I like this article from Susan Brady, a Certified Nutritionist, Doctor of Integrative Medicine, Physical Therapist.

According to the U.S. Department of Agriculture (USDA), the average American consumes roughly 47 pounds of cane sugar and 35 pounds of high-fructose corn syrup per year.

Research shows that the consumption of foods high in sugar can cause inflammation. Studies measuring inflammation with a blood test called C-reactive protein (CRP) discovered that foods with a high concentration of sugar increase CRP levels.

This occurs because sugary foods cause a spike in a hormone called insulin which starts a cascade of biochemical reactions that lead to the production of inflammation. Insulin is secreted by the pancreas and is responsible for taking sugar out of the bloodstream and storing it in the cells, which also contributes to the accumulation of fat. Visceral fat, or stomach fat, itself secretes inflammatory proteins and hormones which generates chronic inflammation.

Most forms of joint pain and muscle aches involve inflammation and, even if the pain is the result of trauma, symptoms may be exacerbated and prolonged by eating foods high in sugar.

LIMITING SUGAR INTAKE IS A MUST FOR REDUCING THE ACCUMULATION OF AGES THAT CAN LEAD TO JOINT DAMAGE AND PAIN.

If you suffer from joint and/or muscle aches and pain, try eliminating sugar from your diet and focus on eating the REAL food provided by nature. You will be amazed how much better you feel and how much more energy you have, along with improved overall health and fitness!

Give the Gift of Fitness!

December 19th, 2017 by Debbie Martilotta

Give the gift of fitness with a regular program of two half-hour sessions of high-intensity strength training per week and a clean eating regimen. Gift certificates for group classes are available as well. Call me for delivery at (616) 901-6247.

Save $50 by purchasing 10 sessions, save $150 and purchase 25 sessions or save $350 by giving 50 sessions (6 months of fitness).

My mission is to get you into the best shape of your life.