Healthy Thanksgiving Food Makeovers

Celebrating Thanksgiving doesn’t mean you have to eat unhealthy foods.

Some of the foods that will grace your Thanksgiving table have healthy attributes, but are just in need of a little makeover to become a nutritious dishes.

The Original: Sweet Potato Pie

One serving is close to 400 calories and packed over 20 grams of fat!

The Makeover: Sweet Potato puree

Basically, you’re taking the pies filling, getting rid of the crust and fat. This recipe is a fracture of the fat (around

Here’s a healthy way to enjoy a sweet potatoes as a dessert:

Ingredients:

3 lbs of sweet potatoes- baked and mashed

2 tablespoons pure maple syrup

1 tablespoon unsalted butter, melted

1/2 tspn real vanilla bean

1 tablespoon cinnamon

Mix together, and top with roasted pecans! (for an added protein boost and satiating value)

The Original: Traditional Green Bean Casserole

A classic Thanksgiving dish, Green bean casserole is a side that most people look forward to eating. The only problem is, your putting a creamy, fat-laden soup and crunch fried onions over a healthy vegetable.

The Makeover: Lighter Green Bean Casserole

Eatingwell.com gives this great recipe that still gives you a creamy green bean casserole- but cuts out some of the fat and calories.

http://www.eatingwell.com/recipes/green_bean_casserole.html_0

Making smarter swaps like these will help you have a guilt-free holiday full of family, food and fun!

-Written by Sandi Partyka, Certified Health Counselor, AADP

Get the facts with Smart Workout’s Wellness Extravaganza

When it comes to getting in shape, its not just about working hard, but working smart. A combination of a balanced diet and a fun workout routine will do wonders. Easier said than done, we understand. In order to get results,  you gotta ask the questions.

Our clients are constantly asking us,

“I just can’t seem to lose the extra weight how do I burn fat?”

“Are there exercises I can do to improve my sports game?”

“Eating healthy is difficult and expensive, are there any nutritious, easy meals out there?”

Join us September 11th 2010 for our Wellness Extravaganza, and get the facts! Senior Fitness Assistant and certified Health Coach Sandra Partyka will educate you about nutrition, athletic performance, and cooking tips through our educational seminars. To pair it off jump into our fun filled classes such as: kickboxing, abs, total body conditioning & more.

Come join us! for more info: www.smartworkout.net

Pilates Certification and Classes

Pilates enthusiasts are all over New York City. So whether or not you’re a prospective teacher or simply a lover of the art form, Smart Workout has everything to fit your Pilates needs.

For prospective teachers Smart Workout is proud to offer our premier instructor training and certification program, for Mat protocol, and the use of the Pilates Reformer machine. Our training classes are limited to a maximum of 8 people, ensuring a level of attention to our participants, that is optimal and personalized.

In the program, the class instruction is 52 hours, given over 4 weekends (8 days), from 12:30pm to 7:30pm on Saturdays; 12:00pm to 6:00pm on Sundays. Additional hours are required for teacher observation (12), self mastery (33), and apprentice (37).

We welcome you to take a free Reformer class with Megan Frummer, our program director, prior to submitting a registration application.

For Pilates lovers Smart Workout offers premier Pilates classes for every level. The only gym in the area to offer Pilates in our fabulous membership, a deal you wont find at any place else.

To find out more about our Pilates Certification Program or classes visit us www.smartworkout.net or call 212 661 1660.

Fall in love with our Pilates classes and program by coming in for your free class today.

http://smartworkout.net/pages07/pilates_certification.htm

Smart Workout the first to have Helix

The Helix. A class we guarantee you’ve never experienced like this. How do we know? Well, we created it.

No other gym in the city has a class comparable to this butt-kicking workout.

The Helix engages in a “sideways figure 8” motion, which tones the inner and outer thighs, glutes and core, while delivering an intense cardiovascular workout.

In contrast to conventional cardio machines which work on a front-to-back plane, the Helix’s horizontal figure eight motion achieves sculpting results usually obtained only by weight training, all while conditioning aerobically and burning fat!

Smart Workout’s original class moves through a range of “Helix motions”: arcs, surfing, leg pumps, squats, grinding, semi’s and ball riding, executed at varying speeds and resistance levels.

Smart Workout’s Helix class is a great training for tennis players, golfers, and skiers, and for anyone who wants a fantastic workout.

check it out!:

Smart Workout educates the Fitness World in “Trainer Academy”

At the end of June Smart Workout will be ending its unique and innovative “Trainer Academy,” a program utilizing academic and practical applications to educate fitness professionals in the areas of Group Fitness Instruction and Personal Training Techniques.

This program is designed for people who are passionate about fitness, and who want to become Group Fitness Instructors, and Personal Trainers. Participants were  provided with knowledge and skill sets which will augment professional performance in the fitness industry.

This program is suited for career changers, and novice trainers, who may (or may not), have completed a national certification, but who have not had formal training or education in the field.

The Academy took place every Saturday and Sunday during the month of June. Each contained an intensive schedule filled with everything from cardio and strength classes to personal training.

The next Trainer Academy will take place in September of 2010.

Smart Workout introduces Fitness Challenge

Every summer, we set the same goal: get into shape. We’ll try everything from dieting, to workout videos, to our favorite magazine’s “get abs quick” plan. And every summer we find ourselves failing to get results. Why?

It’s time to get educated.

Smart Workout presents the Fitness Challenge. A revolutionary program designed for everybody to reach their best shape.. and actually do it. The key is motivation and personalized attention.

“The best workout is the one you actually do.” When it comes to exercising we realize that most of our frustration comes from simply not knowing what to do. The Fitness Challenge is designed to take care of that for you.

How does it work? Well, simple.

During the month of August, a member and  a friend will team up with one of our Fitness Assistants to compete for the title of “Most Improved Fitness.” The Fitness Assistant will guide both partners with trainings and regimens, and keep the team motivated throughout the month-long challenge. At the end of the month, whichever team achieves the largest percentage increase from their baseline strength and cardio fitness levels, will win a prize package worth $1000!’

Motivation, attention, and fun wrapped into one.

Smart Workout is here to help you break that summer streak, and introduce you into your new shape.

Come join us!

http://smartworkout.net/pages07/fitnesschallenge_2010.htm

Educate Yourself: Healthful Hints from the Experts

Strength Training

Every pound of muscle added to the body burns an additional 75-100 calories. With just 45 minutes of strength training 3 times a week, the average person will add enough muscle to burn 3500 calories per week.

According to a study in the American Journal of Sports Medicine, researchers found that functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries.

Weight training significantly increases HDL (good cholesterol) and decreases LDL (bad cholesterol).

According to the an issue of SCAN’s Pulse (the newsletter of Sports, Cardiovascular and Wellness Nutrition), strength training not only increases muscle mass and strength, it also decreases intra-abdominal fat.

Fat around the middle of your body and your internal organs is linked to heart disease and Type II diabetes. Strength training (three times a week) can significantly reduce this type of fat.

In the past, aerobic exercise had been stressed more for weight loss. Now, however, there’s new evidence to promote muscle-building to attack that stubborn belly fat!

Aerobic Training

High intensity aerobic exercise preserves cognitive abilities. Researchers studied sedentary men and women between the ages of 55 and 85 who had mild cognitive impairment. Some participants were randomly assigned to work with a fitness trainer on high-intensity exercises on a treadmill, stationary bike, or elliptical for 45 minutes, 4 days a week. After six months, these participants got better at multitasking, information processing, and other tests of executive function.

Stretch Your Life

Recent studies have been published, showing that stretching decreases the build-up of plaque in the arteries, and is a preventative for stroke.

The studies strongly recommend a regular regime of stretch classes to enhance not just the quality of body movement; but also the actual length of life!!

So sign up for Smart Workout’s fabulous stretch classes!

Class Spotlight: One-on-One Yoga

What is yoga? Why practice yoga? Why a yoga one-on-one session?

Yoga derived from the Sanskrit word, yuj, which translates  “to yoke.” What are we yoking? Yoga is a practice integrating breath with awareness, recognizing individual consciousness and universal consciousness, while also balancing emotion, intellect, and action together. Truly, this is a lot to balance in our hectic lives, which is why we would like to offer one-on-one personal training yoga sessions.

Yoga one-on-one sessions give you the opportunity to focus on your body’s needs. It is a time to ask questions, take notes, develop and deepen your individual practice, and to transition this awareness both on and off your mat.

Here are a few reasons why you might choose to do yoga personal training sessions:

Supplementing your home practice:

Each private session will be catered to your individual goals. Special attention will be designated to refining alignment, gaining strength while maintaining flexibility, targeting specific muscles, and physical and mental acuity. We will discuss and write down specific cues to take with you to integrate into your home practice.

Beginning yoga:

By understanding the foundational principles of yoga, one gains body awareness and develops a safe and dynamic practice.

Injuries:

If you need special attention, yoga one-on-one sessions provide the opportunity- in a non- judgmental way- to support the whole body to move towards restoration. This specifically addresses variations or alternatives to certain yoga poses that achieve the same outcome, but in a non- harming way.

Complimenting your fitness and sports optimization goals:

This is designed to target specific muscle groups- increasing both strength and flexibility, gain/ maintain joint stabilization, develop mental acuity while under pressure, and to increase balance, stamina, and performance. We will develop a supportive/ complimentary practice to optimize performance in both everyday life and in sports/ related activities.

Weight Loss:

This focuses on the sequencing between and through each pose.  It is designed to create a dynamic flow of energy and blood throughout the body, providing fresh oxygen to your cells to refuel your energy and stamina.

Restore:

By nurturing and caring for your body, this private session will help alleviate stress by focusing on different relaxation, breathing, and meditation techniques.

Jessica Womack

Yoga, Private Trainer, and Fitness Instructor

Smart Workout

Smart Workout Class Spotlight: Wild West!

This mid-western country class with have you burning calories while dancing to the best hits from Cowboy Country.  From Jonny Cash to Billy Ray Cyrus Smart Workout we’ll have you hearding cattle, shooting rattle snakes, tipping your hats, and do-se-doeing to get you heart rate elevated and tone every muscle in your body.  The best part is that you can loose yourself in the music and country dancing, and not even realize that you are working out.  So come on Cowgirls and Cowboys to Smart Workout and get yourself into the Wild Wild West!

Gillian Rinaldo

Fitness Instructor/Personal Trainer

Smart Workout

Smart Workout Class Spotlight: Ballet Burn

I am a fitness assistant here at Smart Workout and i was surprised at how great the overall environment of the gym is. I love teaching the classes because i feel like i am actually helping each member since the class size is small and focused on individual attention. I love watching each member progress and grow. My favorite class to teach thus far is ballet burn. Because i am a classically trained dancer, it is great to teach and show people that ballet based exercises are very challenging and beneficial to fitness!

Cara McMullen

Fitness Assistant

Smart Workout