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Mix up your cardio!!

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Variety is key when trying to improve your cardiovascular system and when trying to lose weight!   Cardio sessions should be divided into 3 categories: high, moderate and low intensity.  High Intensity Cardio: This falls between about 75-85% of your maximum heart rate (MHR) if you’re using heart rate zones, or a…

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Woman in yoga tree asana sport on wave background. Man silhouette pose in front of leaves. Energy medicine vector illustration. Element for design.

New Yoga Classes

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Tracie Kurland joins the Say Fitness Team!! Vinyasa: Monday 6:00pm Yin/Gentle: Thursday 6:00pm Tracie started practicing Bikram yoga in 2001 to relieve stress from her daily NYC commute and to complement her gym workouts. That first yoga class rekindled a childhood love for inversions, splits and balancing that she developed…

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Labor Day

Happy, Healthy Labor Day

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Holiday weekends can mean parties…which means lots of food and drinking and not a lot of exercise.  BUT, that does not HAVE to be the case.  Make a plan, know your weaknesses and plan accordingly. Choose your foods wisely: Veggies such as asparagus, zucchini, corn, peppers, onions, and portobello mushrooms…

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What the Ideal Amount of Protein Looks Like

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Research shows that eating your daily requirement of protein throughout the day is more beneficial for muscle protein synthesis than eating a large amount of protein in just one or two meals. One study published in the Journal of Nutrition found a 25% increase in muscle synthesis when participants ate 30 grams…

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EVERYDAY GOOD CHOICES

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As you know, we are free to think and make our own decisions. Some decisions in life have a bigger impact on you than others. Being healthy, and staying healthy should be paramount to any other decisions you make in your day. We all WANT to be healthy, to feel…

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