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FITNESS TOGETHER MOORESVILLE
EXPERT GUIDANCE
Catching Waves and Wind in the Outer Banks
“I’ve always loved to learn new things and challenge myself, and learning to kiteboard was by no means an overnight experience.”
One of my favorite places in North Carolina is the Outer Banks. Honestly, the Outer Banks may be one of my favorite places in the world. There’s nowhere else like it. It’s stunning, and if you’re into kiteboarding like I am, the Outer Banks happens to be arguably the best place to kiteboard in the world. I got into kiteboarding while on a surfing trip. The Outer Banks offers some great waves, and every year I take the time to head out there and surf. A few years ago, I was on an epic surf trip with some friends, and we camped out on the Outer Banks. Next to us, there was another guy camping. I could see his board and all his gear, including this massive kite. We got to talking, and he told me about how he’d come hundreds and hundreds of miles just to camp out on the Outer Banks. He was waiting for the wind to be just right so he could get out there on the water. I figured if this guy had come from almost a thousand miles away and spent weeks camped out on the beach waiting for the right conditions for his kite, then this sport must be pretty good. I’ve always loved to learn new things and challenge myself, and learning to kiteboard was by no means an overnight experience. With the wind as your engine, kiteboarding is easily one of the most technical sports I’ve ever done. The wind can be really powerful, and if you don’t know what you’re doing, you can crash hard. It can take years just to get the hang of the sport, which is why I hired a professional instructor.
you need to hit the water, from great gear to the best instructors. Once a year, I head out to the Outer Banks and invest in a private lesson. This way, I have an expert showing me the ropes and telling
me exactly what I need to do to improve. Last time I went out, the instructor was able to get me up and riding without a problem. It’s an amazing feeling to have the wind pull you across the water at up to 40 miles per hour! This sport can take months to learn, but with an instructor’s help, I was able to put all the pieces together in about three hours. The methodology at REAL Watersports is similar to how I run my studio. With high-quality one-on-one coaching, we’re able to train our clients to move better, adjust their nutrition, and be successful in their fitness goals. Big group lessons aren’t able to address the skills of an individual. One-size-fits-all fitness can lead to injury, and even the positive results aren’t nearly as impressive as when you have someone there who is focused only on you and your progress.
I’m not a kiteboarding expert yet, but I’m further along than I would have been had I tried to go at it alone or taken
the cheap path in a group course. When you’re doing something you care about and have a goal you want to achieve, it’s worth the investment to make it happen. - Bryan Wisdom
REAL Watersports is a kiteboarding and surfing shop right on the Outer Banks in Cape Hatteras. They have everything
fitnesstogether.com/mooresville | 704.658.1522
A Fitness Myth That Just Won’t Die
If you’re showing up to pump iron and build muscle, it’s only a matter of time before someone tells you that cardio exercise and muscle gains don’t mix. This myth has persisted for years and permeated the health and fitness world at the highest levels. Even well-meaning coaches and trainers may furrow their brows when you explain that you engage in cardio exercise. But strength and fitness expert Heather Hitchcock explains that the formula between calories and bulking doesn’t change when you add cardio to your fitness routine. “Bodybuilders often restrict the amount of cardio performed to save the calories for muscle growth,” she writes. But that doesn’t mean you shouldn’t do cardio. It just means you have to eat more to compensate for the calories burned. True, if you’re what Jason Ferruggia calls “a classic hardgainer,” you’ll be better served by avoiding cardio for a month or three. But after you’ve done that? “Everyone but absolute beginners should be doing some kind of cardio-type activity at least three times per week for 30 minutes,” Ferruggia says. It’s good for your heart and for overall fitness. Furthermore, according to Ferruggia, moderate cardio can help you build lean muscle. “Contrary to what many people believe, cardio can actually be of great benefit to those looking to get bigger and stronger … it allows you to eat more muscle-building calories while staying lean.” If you’re bulking “clean,” 30 minutes of running or biking three times a week might make your next “cut” that much easier. So get out there, and get the cardio in. You can do it immediately after your weight session or on days when you don’t lift. Just make sure to eat enough to compensate, and you’ll be in better shape than ever.
DEALING WITH STRESS Learn Healthy Coping Mechanisms That Put You in Control
You have more control over stress than you think. Stress management is about taking charge of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to regain control. Identify Sources Chronic stress is hard to recognize. Look closely at your habits and excuses. Do you explain away stress as temporary? Do you define stress as an integral part of your life? Do you blame your stress on others? If you don’t recognize your role in creating or maintaining stress, you will never be able to control it. Find Healthy Strategies Withdrawing from loved ones, bingeing on food or alcohol, procrastinating, and sleeping too much are all unhealthy ways to deal with stress. Instead, find unique, healthy coping strategies. Focus on what makes you feel calm and in control. Avoid, Alter, Adapt, and Accept Some stressors are predictable. Learn how to predetermine your reactions by
choosing to avoid, alter, adapt, or accept. Avoid people or situations that stress you out. Talk about your feelings instead of bottling them up, create a balanced schedule, reframe your problems, look at the big picture, and practice gratitude. It’s critical to look at the glass as half-full and learn to forgive. Make Time for Relaxation Nurturing yourself is a necessity, not a luxury. If you make ample time for self-care, you will be in a better place to handle life’s stressors. Give yourself options like going for a walk, calling a good friend, journaling, or reading a book. Live a Healthy Lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet; reduce caffeine and sugar; avoid alcohol, cigarettes, and drugs; and get enough sleep. Stress is unavoidable, but it doesn’t have to dictate your life. With stress management techniques, you can avoid chronic stress, reduce your stress levels, and live your life to the fullest.
fitnesstogether.com/mooresville | 704.658.1522
Starts This September! THE GREAT JEANS CHALLENGE
We will be kicking off the upcoming fall season by hosting the Great Jeans Challenge, an eight-week fitness and nutrition program focused on helping you drop two sizes so you can look and feel better in a smaller wardrobe. Here’s the challenge: Achieve your goal of dropping two sizes and receive a $100 gift card for new clothes. Plus, if you’re ready to say goodbye to those old jeans forever, we will donate them to a local charity. In order to qualify, you must commit to training at the studio at least three times per week for the duration of the challenge. And don’t worry, we’ll push you and support you as your confidence grows and your waistline shrinks!
*Other terms may apply.
Fitness Together Referral Program! We believe in building a healthy community. At Fitness Together, each person we’re able to help brings us a step closer to that goal. This is why we’re grateful for every referral we receive. We appreciate the trust you place in us when you recommend Fitness Together to your friends and family. To show our thanks, for every referral you send our way, we’ll give you $100 off your next fitness package when they sign up! Thank you for helping us improve your health and the health of our community.
Curried Coconut Chicken Soup
INGREDIENTS:
•
2 cups cooked and chopped (or shredded) chicken breast
• • • • • • •
2 tablespoons olive oil
1 onion, sliced
• • • • • •
½ cup coconut milk
1 carrot, peeled and sliced
Juice of 1 lime
2 cloves garlic, minced
1 bunch fresh cilantro, chopped
1 tablespoon curry powder 4 cups chicken broth 1 (14-ounce) can diced tomatoes
Coconut flakes for garnish
Sea salt to taste
Fresh ground black pepper to taste
DIRECTIONS:
bring to a boil. Reduce to a simmer and add the chicken, coconut milk, lime juice, and cilantro. Simmer on low for 5 minutes.
1. Heat the oil in a large
saucepan over medium-high heat. Add the onion, carrot, and garlic and cook until softened. 2. Add the curry powder and cook for 1 minute. Add the broth and tomatoes and
3. Serve hot, sprinkled with coconut flakes if desired.
fitnesstogether.com/mooresville | 704.658.1522
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704.658.1522 229 MEDICAL PARK RD, SUITE 100, MOORESVILLE, NC 28117 Keep up with our latest exercise and nutrition tips and news at fitnesstogether.com/mooresville
MOORESVILLE
Inside This Issue
The Value of Expert Guidance
Cardio vs. Bulking
The Great Jeans Challenge
Curried Coconut Chicken Soup 5 Fascinating Facts About Fall
About Fall 5 FASCINATING FACTS JUST BECAUSE SUMMER IS OVER, that doesn’t signal an end to fun. How about those Halloween parties, sweater weather, and football season? The list goes on and on. 1. It was originally called “harvest.” The reasons for that should be fairly obvious. In a world that was far more agricultural, the season was defined by the harvesting of crops. It’s also a reference to the harvest moon, which was essential to farmers during the season. The names “autumn” and “fall” have no known origins, but fall is used almost exclusively in America. 2. Fall babies tend to be impressive. Not only does the world’s most common birthday, October 5, land in fall, but those babies have built an impressive resume. The British Department for Education found that they tend to do better in school and also tend to live longer. In fact, fall might be the most interesting season of them all. Here are five facts you probably didn’t know about the season.
3. Weight gain is most common in the fall. It’s not only the Halloween candy or Thanksgiving turkey. Researchers believe it’s primarily caused by lower levels of vitamin D. As the days shorten and temperatures drop, we tend to get less sun. It’s another rea- son to be careful about diet and exercise this season. 4. Autumn is good for the economy. “Leaf peeping,” which is a slang term for fall foli- age tourism, is more than just a funny name. It’s also a $3 billion industry in New England alone. So, if you thought winter and summer were the only seasons that brought along seasonal tourism spikes, you thought wrong. 5. People fall in love more in the fall. Men and women’s testosterone levels tend to spike in the autumn, which makes women even more attractive to men than in the sum- mer months. A data study on Facebook also found that more people change their rela- tionship status from “single” to “in a relationship” during the fall than any other season.
fitnesstogether.com/mooresville | 704.658.1522
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