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Lemons – From Weight Loss to Pain Relief

Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes, but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants, which is why lemons are useful in treating so many ailments and conditions.

1. Forget Red Bull, try lemon: Studies have shown that the scent of lemon oil can actually create a greater sense of concentration, while increasing alertness. Awesome! If you are having trouble staying focused on your workout routine, take a whiff. Try using a lemon diffuser in the home (an easy  way to do this is by boiling lemon water on the stovetop) when you are trying to give yourself a push.  

2. Bump up the benefits of water: Let yourself go back to the childhood days when “fitness” wasn’t a chore, it was fun. A little lemonade will bring you back to those days too.  Adding lemons to your water can actually make you feel fuller as well as reduce the development of Type 2 Diabetes.  Lemons contain pectin, a soluble fiber that has been shown to help with weight loss. Also, lemons can literally slow down the absorption of sugar into the body.

3. Clean the slate for wellness: Lemon has been proven to aid in digestion as it keeps bad bacteria at bay.  When our digestive system is working smoothly, we are more likely to feel our best, enabling ourselves to make the best nutritional choices and keep up with our fitness plan.  There are many ways to consume lemon to help in this sense – a great one being combining it with flax seed (1 cup of hot water, 1/4 of a lemon and 1 teaspoon of ground flaxseed).

4. Cough, cough, squeeze, squeeze: Workouts can take a back seat when you are under the weather.  Enter the lemon!  A large lemon contains a whopping 45 mg of Vitamin C which happens to be 75 percent of your daily requirement. So, the next time you’re feeling less than your best, add some fresh lemon juice to your tea.

5. Sore no more: It is believed that lemons have pain-relieving qualities, and thus can be ideal for post workout aches or for ailments suffered by those who sit behind a desk all day or are often cramped in cars and airplanes.  I recommend squeezing three to four lemons and mixing in two to three tablespoons of honey into a small bowl. Honey has long been a side kick to lemon due to its antiseptic properties. Next, microwave the bowl for up to 30 second, or until the mixture is hot. Take a small towel and dip it into the bowl. Apply the towel to the sore area and enjoy its soothing relief.

From Shape Magazine February 2012

What’s Your Fitness Number?

The Functional Movement Screen

By Coach Mike and Coach Marin

Your heaviest squat and fastest 100 meter sprint don’t mean much if you’re not functionally fit. Most NFL teams and other professional sport teams use the functional movement screen (FMS), that we utilize at Achieve, to measure the strengths, weaknesses, and overall fitness of their players!

The true measure of whether you will be able to avoid that fast-approaching opponent or your neighbor’s 4-year-old heading straight for you on his bike is your functional fitness, measured by your fitness number from the FMS. If you have been coming to our sessions, you are well trained in functional movement, but there still may be some areas that you can focus on improving that may give you a new goal during your workouts.

If you would like to learn your number and get some information on how you can improve your overall fitness, email us at info@achievepersonalfit to set up an appointment for a FMS with one of our friendly and knowledgeable coaches -only $20!

July’s Newsletter is Now Available

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May’s Sound Off Newsletter Is Available

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Our Campers are Talking in April’s Sound Off!

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Ready, Set, SPRING into March’s Sound Off! Newsletter

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Outdoor Adventure Fitness Boot Camp Is Supercharged by Mother Nature

This taste of spring has me itching to take our boot camps outside again. The average person spends 90 percent of their time indoors.  We recommend you save your indoor workouts for inclement weather and step outside whenever you can for the wellness benefits that come “naturally” when you exercise outdoors.

outdoor camp

Milwaukee Adventure Boot Camp @ Bradford Beach

Changes in Terrain

The inclines, declines, bumps and ruts of natural terrain (as opposed to flat, man-made surfaces) mean you need to use a greater variety of muscles; running, walking and hiking on grass fields, trails, hills and other obstacles give all musculoskeletal parts a workout.  The more muscles used, the more calories expended, and the spurts of intensity also maximize metabolism.  Plus outdoor fitness activity tends to be more engaging and mentally stimulating due to the changing surface and scenery.

Vitamin D

Known as the “sunshine vitamin,” vitamin D boosts joint and bone health by helping the body absorb calcium.  Vitamin D is one of the only vitamins produced naturally by the body.  But in order for the body to produce vitamin D, it has to be exposed to an adequate amount of sunlight. Generally, an hour per week is sufficient, according to Mayoclinic.com.  Vitamin D is known to help prevent cancer, bone disease, depression and to ward off diabetes, gum disease and multiple sclerosis.  (Source:  “Top 10 Medical Breakthroughs of 2007,” Time Magazine.)

Negative Ions

Negative ions are odorless, tasteless, and invisible molecules that we inhale in abundance in certain environments such as in the mountains, on beaches and near waterfalls. Once these negative ions reach the bloodstream, they are believed to produce biochemical reactions that increase levels of the mood chemical serotonin, helping to lift the spirit, relieve stress, boost daytime energy, increase fitness performance and alleviate allergies.

Freedom of Movement

Many exercises don’t mimic how we use our muscle groups together in real life situations.  This can lead to imbalances and potential injury. But when exercising outdoors, we are more likely to do natural, functional exercises that correspond to how we use our muscles normally.

Fresh Air

Some health clubs are now charging for oxygen rooms, but there is no charge for taking in fresh air or receiving its benefits. Outdoor exercise boosts your immune system – according to Mayo Clinic, studies show that moderate outdoor exercisers get 20 to 30 percent fewer colds than non-exercisers do.

Practical Perks

Working out in the out of doors offers a range of practical conveniences.  Little or no equipment is needed and you can work out anytime and just about anywhere (no excuses!).  And you can avoid running into irritating people and crowded gyms.

Best Benefit of All

The invigorating and revitalizing effect of watching a sunset, walking along the beach, listening to a river and feeling a fresh breeze on your face .

At  Milwaukee Adventure Boot Camp,  our outdoor camps begin April 19th.  Now is the time to shake up your indoor fitness program! But if you are not quite ready to move outdoors, no problem, we are holding an 8-week indoor small group challenge starting April 12th called the “Skinny Jeans and Muffin Top Melt Off .”  Come have fun, work off that winter fluff and enjoy our unique indoor training facility in Glendale, WI.  We can help you get the results you want indoor or out.  And as always, no judgment,  just results!

~ Coach Catherine and the Milwaukee Adventure Boot Camp Team


About the Author
Catherine Andersen is a certified and authorized Adventure Boot Camp instructor through NESTA (National Exercise and Sports Trainers Association), and a certified personal trainer through AFAA (Aerobics and Fitness Association of America.  Her business, A-List Fitness, offers Adventure Boot Camps in Milwaukee, Whitefish Bay, Shorewood, Bay View and Elm Grove (www.milwaukeebootcamp.com).   Andersen earned Professional Figure status in the fitness industry in July 2007 at the USA Championships in Las Vegas.  She is an International Federation of Bodybuilding (IFBB) Professional Figure competitor and is the first and only Figure Pro in the history of Wisconsin.
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