Drinking 2 8oz glasses of water before each meal can help you lose weight. Often times, the feeling of thirst can be mistaken for hunger. Drinking water will help cut back on portions which may help you lose weight and keep it off for at least a year, according to research presented at the annual meeting of the American Chemical Society, in Boston.

Dietitians have recommended drinking water to lose weight, but up until last year there was no research to support their recommendation. Brenda Davy, Ph.D. conducted a study using 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water before meals.

After 3 months the people who drank water lost an average of 15.5 pounds. The people who didn’t drink water before each meal? Just 11 pounds!

So what do you have to lose other than a little weight? Give water a try!

If you thought all fruits and vegetables were created equal, think again. The wide variety of colors in fruits and vegetables we eat every day actually signify different phytochemicals. Phytochemicals simply refer to the wide array of substances that are naturally produced by plants. We commonly think of plants as merely a source of nutrients, but they are abundant in many other compounds that contribute to their taste, color, aroma, texture, and shelf-life. Use the color guide below to create a nutrient rich colorful plate at your next meal:

Red: Reds fruits and vegetables include tomatoes, pomegranates, beets, watermelon, and cherries. This group is rich in the powerful antioxidant lycopene and anthocyanins which are linked to cancer prevention, heart health, memory function, and urinary tract health.

Green: Green fruits and vegetables include foods such as kiwi fruit, honeydew melon, avocado, broccoli, spinach, celery, and asparagus.. Green foods are rich in lutein, zeaxanthin and indoles and are thought to help prevent cataracts and age-related macular degeneration.

Orange and Yellow: This category includes foods such as sweet potatoes, cantaloupe, grapefruit, mango, yellow peppers, and corn. This group is abundant in carotenoids, bioflavonoids and the antioxidant vitamin C in these foods promote a healthy heat, vision, immunity and reduced risk for some cancers

White and Tan: This group contains bananas, brown pears, dates, cauliflower, mushrooms, and onions.   Anthoxanthins, found in this group, may help lower cholesterol, lower blood pressure, and prevent heart disease. Another compound called allicin found in onion and garlic and selenium in mushrooms may promote heart health and reduce cancer risks.

Purple and Blue: Some of the foods found in this group are purple cabbage, blueberries, blackberries, black grapes, raisins, eggplant, plums, prunes and figs. These foods contain anthocyanins, phenolics, and resveratrol, which may reduce the risk of cancer, stroke and heart disease, as well as improve memory.

For more information visit the American Dietetic Association website at: http://www.eatright.org/nnm

The worst sub:

Quizno’s Large Prime Rib Cheesesteak (with cheese and dressing)
1490 calories
88 g fat (21 g saturated fat, 1.5 g trans fat)
2675 mg sodium

Eat This Instead!
Quizno’s Regular Roast Beef and Cheddar (without dressing)
500 calories
13 g fat (6 g saturated fat)
1,425 mg sodium

Bud Light (12 fl oz)
110 calories
6.6 carbs
4.2% alcohol

Drink This Instead!

64 calories
Beck’s Premier Light
4 g carbs
3.8% alcohol

Lay’s Creamy Ranch Dip (2 Tbsp)
60 calories
5 g fat (2.5 g saturated)
240 mg sodium

Any cream based dip is trouble. Avoid it at all costs.

Eat This Instead!
Ortega Thick & Chunky Salsa (2 Tbsp)
10 calories
0 g fat
210 mg sodium

T.G.I Friday’s Mozzarella Sticks (3 pieces)
310 calories
18 g fat (6 g saturated)
840 mg sodium

Eat This Instead!
T.G.I Friday’s Cheddar and Bacon Potato Skins (3 pieces)
210 calories
12 g fat (4 g saturated)
480 mg sodium

DiGiorno for One Pepperoni 
770 calories
35 g fat (14 g saturated, 3 g trans fat)
1,430 mg sodium

Personal pizzas are a no-go, whether they’re delivery or Digiorno. Furthermore, with a “For One” label, you may be more compelled to polish off this entire calorie and sodium trap.

Eat This Instead!
DiGiorno Ultimate Thin Crust Pizza Four Meat
390 calories
20 g fat (8 g saturated fat)
1,010 sodium

Chex Mix Traditional (2/3 cup)
130 calories
4 g fat (0.5 g saturated)
380 mg sodium

A party mix goes down fast and easy, so you’re bound to plow through 2 or 3 serving sizes without a second thought. Watch your portions, and grab a better option.

Eat This Instead!
Cheez-it Party Mix
120 calories
4.5 g fat (1 g saturated)
290 mg sodium

Ruffles Cheddar & Sour Cream (~11 chips)
160 calories
11 g fat (1.5 g saturated)
230 mg sodium

Eat This Instead!
Baked Lay’s Original (~15 chips)
120 calories
2 g fat (0 g saturated)
180 mg sodium

The Tabata Protocol was created by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Woah.

Tiffany has been trained in the Tabata Protocol and can work with any fitness level. She will lead you through 6-8 different sets of 4 minute intervals to increase athletic performance, boost VO2Max, & decrease body fat.

Next on the lineup is something you won’t find at any other club in the area. It’s called CX30 and we are one of very few clubs in the world that has it. With only 54 days until spring you’re probably thinking about getting your body beach ready, right? Well, unless your abs look like this

What was I talking about again? Oh yeah…

CX30 is a 30-minute personal-training style class based on rigorous scientific research that provides core strength by targeting all muscle groups from your core. There are 6 intense tracks:

Warmup – connect to your core muscles and become aware of how we engage them

Core Strength 1 – Increase the challenge on the lower and upper abs and begin activating the muscular slings.

Standing Strength 1 – Train the gluteals, abs and sling muscles in standing and improve awareness of how these muscles function in daily activities

Standing Strength 2 – increase the demands on the gluteals.

Core Strength 2 – train the obliques in three patterns of movement. This is superset core training.

Core Strength 3 – Bring focus to the back muscles & improve trunk extension

Research shows that 30 minutes is the optimum length for you to achieve results. And let’s be honest here – 30 minutes out of your day to annihilate your core and get bikini (or speedo – we don’t judge!) ready? It just doesn’t get better. Core Training will help you live younger, leaner and stronger – regardless of your age or body type.

Tell your friends

When you’re accountable to others for your resolution, you’re more likely to keep it. Even better, get a friend involved with you. Having a workout buddy is proven to increase your success!

Make your resolution realistic

Don’t set yourself up for failure by saying that you want to lose 30 pounds in 60 days. That’s not fair to yourself and let’s face it – this isn’t the biggest loser campus. This is real life. 1-2 lbs. per week is reasonable. You will have off weeks, the key is getting back on!

Try something new

If you hate the gym it might not be just because it’s painful. There are many programs and options built to help you succeed. We offer group fitness, small group training or the traditional cybex machines, free weights and cardio. If you feel like a hamster on the treadmill for a half hour, come try something like BODYVIVE and work muscles you didn’t even know you had while enjoying fabulous music. Ask the front desk about the small group training packages you can add to your membership for just $35 per month UNLIMITED! Working with a personal trainer in a small group setting will set your resolution on the fast track to success.

Throw away your scale

Body weight can fluctuate up to 5 pounds based on fluids throughout the day. Weigh yourself once a week at the gym where we have a regulated scale. Pick 1 time every week that you will weigh yourself and do it at the same time of day. Driving yourself crazy is not going to help.

Stay positive and committed! This is your year. We’re here to help you.

www.fitrev.net

Check out our Group Fitness and Small Group Training Schedule here more SGT classes on the way soon!!!

EXPERIENCE THE BEST DRY LAND SKI & SNOWBOARD TRAINING ON THE SEACOAST!

This 4-Week Winter Conditioning Program Is Ideal For Skiers & Riders Wanting To :

* Learn cutting edge training exercises

* Improve efficiency on slopes

* Power through the mogul

* Carve turns better

* Prevent Injuries

* Ski & Snowboard Stronger, Faster, Longer …

Ends with a ski trip with Putnams to SUNDAY RIVER! on Dec 11. Ski trip open to all members and guests. Each session incorporates ski and snowboard specific cardio, strength, agility, power, plyometrics, balance and flexibility training techniques designed to challenge your entire body. Equipment used includes: A variety of fun functional workout toys like free weights, BOSU, stability and medicine balls, plyo boxes and TRX.

TIMES: To be determined based on your needs.

FREE DEMOS WEEK OF NOV 8

Please reserve your spot!

Click to email getfit@fitrev.net or call 603.964.BFIT.

COST: Just $159 for 8 sessions! $189 for non-members

MEET OUR NEWEST TRAINER MIKE DALY.

EDUCATION: BA Sociology, University of Greenwich, London, UK;

Applied Anatomy & Biomechanics, UCLA, CA

CERTIFICATION: NSCA-CPT; NASM-CPT; HKC (Hard-style Kettlebell

Challenge) Instructor; TRX Suspension Training; FMS (Functional

Movement Systems) Certified.

REGISTER ONLINE TODAY! Non-Member Login or Member Login

We offer a program called “Total Fitness 101″ which gives you the right information to help you reach your fitness goals. It’s a 45-60 minute interactive seminar that teaches you

-How to set realistic fitness goals
-The “Diet Myth”
-How much to eat and when
-How to recognize “power packed” foods
-What is Body Composition
-Target Heart Rate – What does it mean?
-Benefits of flexibility, strength & cardio training
-How to get the most out of your time on the gym floor!

We also have a wide variety of classes offered at various times to suit any workout style and lifestyle. Our instructors will meet and greet you before class and give you some tips to help you be successful. If you’d rather workout on the machines/cardio equipment, our trainers and staff will gladly assist you with any questions you have. Or book some personal training sessions with our certified personal trainers.

We’re here to help you succeed, to motivate you. We’re here for YOU.

Want to hear it for yourself? Check out what the fans are saying about us on Facebook and on our website

Leave a comment and let me know what keeps you from going to the gym? Or if you go… what motivates you?