NBC Channel 12 samples the Hit Center Personal Training Program

August 14, 2011 By Leave a Comment

The Hit Center in Mesa, Arizona had a visitor the other day – the news crew from NBC Channel 12. They had heard about our facility and that we were doing some pretty cool things with our personal training programs. So they decided to pack up their cameras and come on out to get first hand experience of just what separates us from the rest of the fitness world.

Our degreed fitness professionals use the latest scientific advancements to develop a fitness program that will ensure optimal results… but we also know how to make fitness fun :)

You see, our 12,000+ sf facility offers several great features such as a huge sports turf infield, deep sand pit, state-of-the-art equipment and a human performance lab that allows us to measure body fat, Vo2 and even an individual’s resting metabolic rate. The Hit Center personal training programs utilize all of these resources and more to keep our training programs new and exciting. So what better way to give them a taste of our training programs than to set up one of our famous obstacle courses.

The fitness professionals at the Hit Center in Mesa have not only helped 100′s of clients lose weight and get in shape but take great pride in making each exercise session as enjoyable as possible.

Click on the video below see just a sampling of what some of our personal training clients experience in their workout programs.

Give us a call today and mention you saw us on Channel 12 to receive a FREE fitness consultation, nutritional evaluation, boot camp class or personal training session.

Kids Fitness

September 30, 2010 By Leave a Comment

It’s no secret childhood obesity is at an epidemic level.  Physical education in our schools are becoming a victim of budget cuts and our kids are more and more looking to their computer or tv for entertainment.

So some of our kids are in sports so staying active and busy is NOT a problem.  But what a bout the kids who are not interested in sports?  I remember when I was young – ya, ya a long time ago :-)  we played outside, rode our bikes and had no problem staying in shape.  Today, as a parent, I’m concerned about the safety of our children as they play outside and the options for those not in sports are somewhat limited.

Instead of complaining about the problem, I decided to do something about it.  We have started a fitness program specifically for kids.  Our initial group has kids that range in age from 12-14 and the one thing they have in common is that they really don’t play sports, not very interested in sports and consequently not very interested in fitness.  I thought that it would be difficult to keep the kids involved long term but I was wrong.  The kids really enjoy the program, look forward to their workout and more importantly are getting great results – my daughter has lost over 10 pounds.

The workouts are designed to keep the kids moving the entire hour and provide an opportunity to PLAY!!!!   Obstacle courses, modified kickball games as well as numerous other combinations keep the kids laughing and motivated to return for the next workout.

So this sounds like a big sales pitch right?  NO!  I mention this to remind us all that we need to get back to basics, get active and have FUN doing it.  Take the kids out and throw the frisbee for an hour, chase the dog, play tag… most importantly just have fun.

Benefits of running on a daily basis (Installment #1)

July 31, 2010 By Leave a Comment

We all know that running is good for us, but that doesn’t necessarily mean it’s easy to be motivated to run on a daily basis. Here is a list of benefits from daily running that will hopefully give you one more reason to be motivated to put on those running shoes and go out for a run:

1. Running lowers blood pressure. Arteries expand and contract more rapidly during aerobic exercise, so overtime this strengthens the arteries by maintaining the elasticity of the vessels, therefore lowering blood pressure.

2. Running strengthens the heart. Running is a cardiovascular exercise that brings blood to the heart at a much rapider pace than walking or sitting does. The heart is forced to pump blood through the blood vessels more quickly, which done on a regular basis strengthens the vessels and heart muscle. This can help decrease one’s risk for heart attack.

3. Running helps prevent osteoporosis. Research has shown that weight-bearing exercise, done on a regular basis, can help prevent bones from becoming weak and fragile.

4. Consistent running will increase a person’s maximum oxygen volume intake (VO2 max). As a person exercises more frequently, their lungs become capable of expanding more and oxygen intake is increased. VO2 max is a crucial indicator of health and running is a good way to increase VO2max.

5. Running, as well as other aerobic exercises, increases immune system defenses and lowers one’s risk for illness. Prolonged stress weakens the immune system, however, regular exercise can decrease stress, therefore helping maintain a strong immune system. Additionally, long-term, moderate exercise (such as running) has been shown to increase natural killer cell activity in the body. Natural killer cells are the body’s first method of defense against viral infections.

So next time you need a motivation boost to go running, remember all the health benefits associated with regular running. Go lace up those running shoes! =)

Next time we’ll look at how running can improve mental health, decrease stress, and improve sleep quality.

References:

Goodwin, Sarah. (2004). Longer-term moderate exercise improves immune activity. http://www.eurekalert.org/pub_releases/2004-04/foas-lme040404.php

The Benefits of Running: http://www.vanderbilt.edu/ans/psychology/health_psychology/running.html

Lower Back Pain

July 13, 2010 By Leave a Comment

Exercise to Relieve Lower Back Pain

Chronic lower back pain has become more and more apparent in the American population over recent decades. This trend can be attributed to a number of things, but one of the primary factors may be the tendency for our jobs in the workforce to become more sedentary as we age. There are many different companies that try to correct our posture by manufacturing chairs that are more ergonomic for the shape of the back, but this is not be the only type of intervention that will alleviate some of the problem. It has been proven that to decrease the severity of chronic lower back pain, one must engage in some activities that strengthen and lengthen these types of muscles.

There are two categories of lower back pain; the first is an actual slipping of the disks in the vertebrae, Spondylolithesis, the second being a degeneration of material until the nerves are actually being pinched, called Cervical Radiculopathy, which causes pain in the back that can radiate into the legs. Spondylolithesis is usually the result of some kind of injury or trauma that has occurred, though it may also arise from a genetic defect of the vertebrae allowing them to slip. The second type of back pain can result from the weakening of the muscles and tissues in and around the vertebra, which can no longer keep the back in a healthy position to keep it pain-free. If you believe that you have some type of lower back problem, the best thing to do is refer to a doctor and see what types of exercise they may recommend. It is not a good idea to engage in exercises that give you acute pain, but it may be a good thing to feel a slight discomfort while trying to strengthen these muscles. Strengthening the muscles of the back and torso is a great way to improve posture, especially for those who spend long days at the office. Additionally, continually sleeping in a strange position can also have detrimental effects on the lower back. WebMD has some good suggestions for how to sleep, and where you can improve your sleeping postures to relieve some of the back pain.

One of the best routes for relief from lower back pain may be from strengthening and stretching exercises. There have been many studies that look at what is the most effective treatment for the relief of this specific type of pain. The suggestions include at-home exercises, in-clinic exercises, and even motionless sitting or laying techniques. Most people would not know where to begin when it comes to exercising a body part that hurts, which is why it is beneficial to consult a doctor before any rigorous lower back exercises. Most of the treatments that left people to their own devices did not work as well as when therapists wrote an exercise prescription tailored specifically to their needs. These types of exercises could be done at home, or with a personal trainer like the ones at the H.I.T Centers of Mesa. Having an individualized workout regiment seemed to be the best intervention in reducing pain and increasing flexibility.

Although it may seem counterproductive to exercise when there is pain, sometimes it is the best remedy for the problem. Not only will strengthening the muscles help your back, it will most likely help relieve other non-physical stress, which is also incredibly beneficial when attempting to treat this type of lower back pain.

Jacob R

Free Week of Training and Bootcamp!

April 21, 2010 By Leave a Comment

Hey there,

I’m Kelsey and I’m a new trainer at the HIT Center. I’m very excited to be here, I absolutely love training and helping clients meet their fitness goals! The HIT Center facility is amazing and I’ve had a fantastic time playing around with all of the great equipment.

I moved to Arizona from Boston in January of 2009 and I’ve been enjoying the warm weather ever since! I was a competitive figure skater all my life and it was coaching that led me into personal training. I skating out of The Skating Club of Boston and competed at Regionals and even Easterns for years. In 2004 I was a member of the U.S Synchronized skating team with whom I won U.S Nationals and placed 4that Worlds in Gothenburg, Sweden in 2005. After retiring from competitive skating I began coaching both on and off the ice. I created an off ice training class for skaters which led me into teaching other fitness classes, from boot camp to abs to strength and everything in between. I love working with clients of all levels and fitness backgrounds. I can create a personalized and creative training program so you can reach your highest fitness goals and even have some fun in the process!

I’m offering a free week of training as well as a free week of boot camp at the HIT Center. I’m available Monday, Wednesday, Friday from 6A.M to 10 A.M and Saturdays 6 A.M to 12 P.M. I will be teaching boot camp Monday, Wednesday, and Friday at 6 A.M and Saturdays at 10 A.M. For personal trainings just call the HIT Center to schedule an appointment and if you are interested in boot camp feel free to come about 10 minutes early to any class.

Thank you so much for your time, I look forward to seeing you in the gym!

Sincerely,

Kelsey Raycroft CPT

Functional Foods

March 12, 2010 By Leave a Comment

Functional foods are an exciting new take on foods that you might already be eating.  A functional food is a food that is eaten for benefits to cardiovascual health.  You might already be eating things such as fruits and vegetables, but did you know that eating dark chocolate will actually lessen your likelihood for cardiovascular disease?  And now you know that grabbing a handful of nuts is good not only for protein, but also for preventing heart attacks.  These are foods that you might have around as a healthy snack option, but you also are keeping that heart as healthy as the day you were born.  So enjoy that Hershey’s Dark Chocolate Kiss and let your loved ones know that you are doing it for your heart.

Homemade Protein Bars

January 29, 2010 By Leave a Comment

There are a lot of great (and healthy) ingredients in this recipe and it’s well worth it!!! These bars are great for on the run or a healthy snack for the kids. Enjoy!

Ingredients:

1 ¼ cup whey protein (chocolate is preferred)

½ cup oat flour (or spelt flour, millet flour)

2 cups rolled oats

½ cup oat bran

½ cup coarsely chopped flaxseed

½ cup wheat germ

1 tsp sea salt

1 tsp cinnamon

¼ tsp nutmeg

½ cup organic honey

1 cup dark chocolate (finely chopped)

1 ½ to 2 cups yogurt cheese (instructions below)

¼ canola oil, almond oil or olive oil

2 tsp olive oil

1 tsp vanilla

Cooking Spray

Preparation:

1. Preheat oven to 350 degrees and coat a 9 x 13 inch pan with cooking spray

2. In a large mixing bowl, combine protein, flour, oats, oat bran, flaxseed, wheat germ, sea salt, cinnamon, nutmeg, and chocolate.

3. In another bowl mix the yogurt cheese, oils, vanilla, and honey. Mix well.

4. Add bowls together and mix well.

5. Place mixture in prepared pan. Press it down and even it out.

6. Bake for 15 minutes. Remove from heat, let cool.

7. Cut into little bars and place separate bars on to a cookie sheet over wax paper

8. Bake for another 15 minutes. Remove from heat and let cool

9. Store in air tight container in fridge.

YOGURT CHEESE:

1. Buy a container of plain, fat free yogurt

2. Pour it into a small holed strainer lined with a paper towel and place a bowl underneath and put in fridge overnight or longer than 4-5 hours

3. The liquid that drips out is whey- throw that out (about 2 cups worth)

4. The stuff that you are draining is now the consistency of cream cheese and tastes AMAZING! It can replace mayo, sour cream, cream cheese and makes great dips for veggies.

Recipe is from Tosca Reid’s book- Eat Clean.

Chicken Roll-Ups with Spinach and Goat Cheese

January 25, 2010 By Leave a Comment

For when you get bored with just plain chicken, here is the Best Chicken Recipe ever! It’s very simple and goes well with Grilled Asparagus!

Ingredients:
4 Chicken Breasts
2- 4 oz Goat Cheese
Bunch of Spinach
½ Red Pepper
1 cup of Mushrooms
½ cup of Pecan bits

Instructions:
1. Heat Oven to 400 degrees
2. Beat Chicken down to 3/8 inch (put chicken in wax paper first)
3. In a food processor, chop up the spinach, red pepper, mushrooms and pecan bits
4. Spread ½ to 1oz of goat cheese onto the flattened chicken (a little goat cheese goes a long way!)
5. Spread the mixture of spinach, red pepper, mushrooms and pecans over the goat cheese
6. Roll the chicken up and hold together with toothpicks
7. Place on a baking sheet and cook for 30-40 minutes or until the chicken is no longer pink

New Sugar Guidelines and 40 Negative Effects of Sugar

September 30, 2009 By Leave a Comment

American Heart Association Issues First Ever Guidelines on Sugar Consumption

The American Heart Association (AHA) has published a set of guidelines related to sugar consumption. They address the amount of added sugar to America’s diet. Currently, the average American diet consists of nearly 22 tsp of added sugar per day, roughly 355 calories. The AHA guidelines suggest that women not consume more than 6 tsp (approx. 25 grams and 100 calories) of added sugar per day while men not consume more than 9 tsp (approx. 37.5 grams and 150 calories).

While most people are familiar with added sugar as the white table sugar (sucrose) that gets scooped into coffee, one problem with adherence to these guidelines is the lack of general knowledge about what else constitutes “added sugar.” Some of the common added sugars include: corn syrup, dextrose, corn sweetener, maltose, malt syrup, glucose, molasses, sucrose, syrup, and high fructose corn syrup. These ingredients are commonly found in candies, cakes, cookies, and soft drinks. Other sugars, the naturally occurring ones such as fructose and lactose, can be found in fruit and dairy products.

Sugar can be linked to heart disease. “Although added sugar is not directly linked to heart disease, it is associated with risk factors such as obesity, high blood pressure, high levels of triglycerides, and high levels of C-reactive protein, which has been linked to oxidative stress and inflammation,” said Linda Van Horn, a registered dietitian and chair of the AHA’s Nutrition Committee. When you compare common foods containing added sugar with naturally occurring sugary foods such as fruits or dairy products, the nutritional value of those latter foods is evident in the fact that they contain calcium, protein, vitamin D, and phytonutrients.

Sugar is a primary preservative and can be found in surprising quantities in what most would presume are non-sugary foods. For instance, most packages of macaroni and cheese contain more than 15% sugar, which explains why it can stay on the shelf for two years and still be edible and why kids like it. Simple sugars combine with processed carbs encourage hyperinsulinemia which is associated with fat storage and increased risk for obesity and then consequently diabetes.

40 Negative Effects of Sugar:

1. Sugar can suppress the immune system.
2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
3. Sugar produces a rise in triglycerides, a leading cause of heart disease.
4. Sugar contributes to the reduction in defense against bacterial infection.
5. Sugar can cause kidney damage.
6. Sugar reduces high density lipoproteins (good cholesterol).
7. Sugar leads to cancer of the breast, ovaries, intestines, prostate and rectum.
8. Sugar consumption is the top cause of type II diabetes, as it increases levels of glucose and insulin.
9. Sugar interferes with absorption of calcium and magnesium.
10. Sugar weakens eyesight and can cause cataracts.
11. Sugar can cause hypoglycemia (low blood sugar levels).
12. Sugar can produce an acidic stomach.
13. Sugar malabsorption is frequent in patients with functional bowel disease.
14. Sugar consumption can cause aging.
15. Sugar consumption is the top cause of tooth decay.
16. Sugar use cause overeating and therefore contributes to obesity.
17. High intake increases risk of Crohn’s Disease and ulcerative colitis.
18. Sugar can cause changes associated with gastric or duodenal ulcers.
19. Sugar can cause arthritis.
20. Sugar can cause asthma.
21. Sugar can cause yeast infections.
22. Sugar can cause gallstones to form.
23. Sugar can cause appendicitis.
24. Sugar can cause multiple sclerosis.
25. Sugar can cause hemorrhoids.
26. Sugar can cause varicose veins.
27. Sugar can elevate glucose and insulin responses in oral contraceptive users.
28. Sugar can contribute to osteoporosis.
29. Sugar can cause periodontal disease and contributes to saliva acidity.
30. Sugar can cause a decrease in insulin sensitivity and glucose tolerance.
31. Sugar can decrease growth hormone.
32. Sugar can increase the systolic blood pressure.
33. Sugar can cause drowsiness and decreased activity in children.
34. Sugar can cause migraine headaches.
35. Sugar can interfere with the absorption of protein.
36. Sugar causes food allergies.
37. Sugar can cause toxemia during pregnancy.
38. Sugar can contribute to eczema in children.
39. Sugar can cause emphysema.
40. Sugar can promote an elevation of low density proteins (LDL).