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By smartworkoutmidtown, on May 11th, 2012% Now that we are approaching the middle of May, Summer is coming in full force.
 In many ways the beginning of summer marks the start of sun, sand, and little more down time. With this down time can also come a lot more food and booze too! So, to help you stay on track with your fitness and weight goals, I urge you to “stay in season.”
Some of the most delicious foods are fresh and in season May through August; fruits like peaches, melons and blueberries are perfectly ripe, vegetables like broccoli and asparagus are crisp and fresh. There is truly an abundance of amazing produce that are at their peak during these warm months (and bonus- all are healthy and helpful to keeping you look fit in your bathing suit!).
Click here to see Fitness Magazine’s great summer recipes.
Are you also looking for a healthy-focused vacation? Check out Smart Workout’s Fitness Vacation- a way to see NYC in all it’s glory all while eating healthfully (even at restaurants!) and exercising. Don’t worry- we’ve included some down time spa services as well!
Here’s to a healthy start to a great summer!
-written by Sandi Partyka, CHC
By smartworkoutmidtown, on May 3rd, 2012% It’s unfortunate, but all of us know at least one person that has been diagnosed with some form of cancer. The treatment, therapy and recovery when going through a form of cancer can be such a draining time both mentally and physically. Since we’ve been lucky to have guest Blogger, David Haas from the Mesothelioma Cancer Alliance join us for a post today, I’ll let him explain the new findings discussing the benefits of moderate physical activity for cancer patients:
 Changing Attitudes Regarding Exercise For Patients Undergoing Cancer Treatment
Doctors have often recommended that patients undergoing treatment for cancer minimize their physical activity and get plenty of bed rest, but recent evidence from UPenn has shown that moderate amounts of physical activity can offer significant benefits for cancer patients. In the past, it was thought that allowing the body to spend large amounts of time resting and recuperating would aid in the recovery process; however, it has now been shown that cancer patients can improve their chances of survival, their quality of life and their energy levels by engaging in moderate physical activity if they are capable.
Exercise for cancer patients should be moderate in intensity, and mirrors the guidelines normally set for healthy adults. Simply walking for thirty minutes a day for five days out of the week is enough to gain practically all of the benefits afforded by exercise. In addition, resistance training may also be useful for cancer patients. Cancer patients often experience weight fluctuations while undergoing treatment; cancers that are hormone based such as breast cancer often cause significant weight gain in the form of additional fat deposits while cancers that affect the integrity of the digestive system can cause weight loss due to the patient not having an appetite or not being able to absorb nutrients as efficiently as they are used to. In the former case, exercise can help prevent the fat gain by increasing the number burned by the patient’s body; in the latter case, exercise will help preserve lean muscle mass by actively engaging the patient’s muscle tissue during exercise. Regardless of the type of cancer, exercise can help to stabilize the patient’s weight and prevent unwanted fat gain or muscle loss.
Cancer patients, like anyone else, should take care to listen to their body while performing exercise. A medical professional can help guide patients on what type of exercise is suitable for them; for example, patients being treated for breast cancer who have had biopsies or lumpectomies performed may sustain injury from doing any exercises that work the upper body, as muscle tissue is often damaged by those surgeries. Experiencing aches and fatigue from performing exercise is usually not an issue, but any sort of sharp or stabbing pains indicate a more serious problem and patients should not perform exercise that is uncomfortable.
The data collected in clinical studies points to patients undergoing cancer treatment receiving a positive benefit from physical activity. It is likely that this will result in a shift in the treatment paradigm in oncology, with oncologists stressing the need for their patients to perform reasonable exercise at a frequency similar to healthy adults rather than suggesting that their patients remain sedentary and inactive.
By smartworkoutmidtown, on March 30th, 2012% Do you feel like every time you go on a “diet” you are never satisfied? Always hungry and looking for the next snack or meal?
When weight loss is your main goal to starting or maintaining a healthy life, the Principle of Volumetrics or “Crowding Out” can be a useful tool to your success.
Studies have shown that most people will eat the same volume of food per day. The key to Voulmetrics is to take the volume that you are eating, and cut roughly 25% of the caloric value of it. To do this in a way where you will still be satisfied and full, here are some quick tips:
1.) Bulk up you meal.
Take your traditional meal of protein, veggies and healthy grains (like brown rice) and bulk up the amount of veggies, cut back slightly on the amount of grain and keep the protein to an appropriate portion of 3-4 oz.
Most vegetables like broccoli, bok choy, and dark greens have a lot of fiber and satiety value- so you’ll stay fuller longer.
2.) Portion Control is now QUALITY over QUANTITY.
Instead of saying, “Oh for 500 calories I can have chicken and french fries, it’s quick and easy. And this is the caloric value if you keep the portion size under control.” What about the QUALITY of those calories? Chicken is protein, but french fries are empty calories- no staying power to keep you full. Now, if you were to replace the french fries with a more QUALITY side item, like roasted baby potatoes with peppers, tomatoes, and a spinach salad, you would not only be eating LESS calories but you would actually be able to have a meal that gives you the amount of fiber you need to make it through to your next meal or snack.
3.) If done right you can have dessert!
What if someone told you you could have dessert every night and still lose weight? Obviously, you would know that it is about how you pick you foods and what you choose to eat. However, it doesn’t have to be boring.
I often tell people if you start with soup or a salad, you will eat a smaller main dish, and will have room (both physically and calorically) to eat a 100-150 calorie dessert. Who doesn’t want that?
The principle of Volumetrics or “Crowding Out” is far more than a “diet” to follow; it truly is a different way of looking at how you eat and planning your meals. In Smart Workout’s Weight Loss Program, we discuss way to be successful with the idea of Volumetrics and how you can benefit from it.
Happy Eating!
-Written by Sandi Partyka, CHC, Senior Fitness Assistant
By smartworkoutmidtown, on March 2nd, 2012% Just one quick google search will prove that Fitness Vacations- or Fitness and Spa excursions- are slowly gaining speed and popularity in the fitness world. These types of vacations are usually in an exotic area or a desolate and quite area. You focus on healthy eating, exercise, and rest and relaxation. Well, who wouldn’t want that?
 However, for those of us that don’t feel like shlepping on an airplane and traveling to a resort in the middle of no-where, maybe we want to stay a little closer to home. Smart Workout now has your answer!
Since Spring is slowly sneaking in, Smart Workout’s Fitness Vacation will now feature our Spring activity line up- including the Orchid Show at the NYC Botanical Gardens, walks along the Cloisters, and a full excursion of the newly designed Highline Park.
The best part of OUR Fitness Vacation- you can choose how YOU want to vacation- a week, a weekend, whether you are close to the city and want to stay for the weekend, want to visit family and make it a healthy trip where you can see new parts of the city and learn healthy eating habits, or live in Manhattan and just want to take a little time for yourself, we’ve got you covered!
Ready to really immerse in a healthy habit and indulge in the city full of culture and fun? Our next vacation begins on March 25th, so registration is open now! Learn more here.
I don’t know about you, but I’m REALLY looking forward to the Spring!
By smartworkoutmidtown, on February 13th, 2012%  It’s time for a little check-in. Did you make a healthy, weight loss resolution a little over a month ago? Was 2012 going to be the start of a new year where you were really going to concentrate on your health and diet?
Well, now that it’s February, it’s a great time to check in! Have you stuck with it or fallen a bit off track? Most of us are a little over-zealous when making our weight loss resolutions for a new year, so I wanted to give you some quick tips to help you stay on track:
1.) Do a monthly check in. And I mean it! Set up an appointment in your google calendar, an alarm on your phone, something that will remind you to check back in with yourself. This way, you don’t go 3 months into your program and say ‘oh well! guess I couldn’t stick with it’!
2.) Set mini-goals. For each month that you check in there should be a mini-goal you are trying to reach. Think small; like eating 1 more serving of fruit and veggies per week, adding one more class or workout to your normal routine, or even planning to get up and move through your lunch break 2 days per week.
3.) Find a cheerleader. We all have friends that would love this job! This is a friend or family member who agrees to help keep you on track by checking in with you, seeing if you are in need of more support. Think of this person as your backbone, and your sense of accountability. Make sure it’s a family member or friend that will give you some tough love too! This was also one of the main reasons why Smart Workout developed their Weight Loss Program with private nutritional counseling sessions. It is this support that really makes the difference in a successful weight loss regimen.
Most importantly, remember that reaching your weight loss goals is a journey. There will be hills to climb, plateaus to face, and great triumphs too!
So good luck and keep striving toward your finish line!
-written by Sandi Partyka, CHC, Senior Fitness Assistant
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What is Smart Workout? Smart Workout is a gym in midtown Manhattan, NYC, specializing in personal training, small group exercise classes, and Weight Loss programs. Smart Workout also offers all-inclusive vacations for fitness and weight loss, set against the rich cultural background of New York City.
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Enjoy a FREE Personal Training or 3 small group classes, (must all be taken on the same day). Simply fill in your name and email below, and we will send a free pass to you.
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In many ways the beginning of summer marks the start of sun, sand, and little more down time. With this down time can also come a lot more food and booze too! So, to help you stay on track with your fitness and weight goals, I urge you to “stay in season.”
