Fitness 19 - Manassas, VA

Don't let your trip to the grocery store sabotage all the hard work you are doing in the gym! Check out the "Grocery Shopper's Guide 101" from Sports Nutrition Insider at http://bit.ly/KfjWu4

Help us save lives during Fitness 19's Smoke Detector Awareness Week!
Step 1: Check the batteries in your smoke detectors.
Step 2: Share this post to remind your family & friends to check their batteries.
Step 3: Like this post if you plan on checking your detectors & comment below if you found any dead batteries!

Exercise your laughing muscles with these hilarious "27 Rules of Conquering the Gym" from the Wall Street Journal. Here's our Top 5 list...

1 - Develop a gym routine. Try to go at least three times a week. Do a mix of strength training and cardiovascular conditioning. After the third week, stop carrying around that satchel of fresh-baked chocolate chip cookies.

2 - Don't fall for gimmicks. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning.

3 - Nope, that's not a "recovery energy bar with antioxidant dark chocolate." That's a chocolate bar.

4 - You can take 10 Minute Abs, 20 Minute Abs, and 30 Minute Abs. There is also Stop Eating Pizza and Eating Sheet Cake Abs — but that's super tough!

5 - Fact: Thinking about going to the gym burns between 0 and 0 calories.

Read all 27 Rules at http://online.wsj.com/article/SB10001424052970203471004577140900388728374.html

Do you know how to exercise within your Target Heart Rate and that it varies based on your age? It's one of the most important pieces to getting results. Find out your Target Heart Rate and learn more from the Mayo Clinic at http://www.mayoclinic.com/health/target-heart-rate/SM00083

What do YOU like best about being a member at Fitness 19?

Here are the top 5 cardiovascular exercises according to Health & Fitness Magazine:
1. Running
2. Cross-Country Skiing
3. Bicycling
4. Elliptical Trainer
5. Swimming

A recent study found that starting your day off with an egg at breakfast may help curb your appetite better than cereal. "This study shows that diets with higher protein quality may enhance satiety (feeling full), leading to better compliance and success of a weight loss diet". Read more at of this WebMD article at http://bit.ly/Jv5msE

Do you take vitamin supplements? If so, which ones have YOU found to be helpful?

A study published in the Journal of the American Dietic Association found that a very low carb diet results in early fatigue and affects the desire to exercise. What was the researchers recommendation? "Eat moderate amounts of carbohydrate (35%–40% of energy) from vegetables, fruit and whole grains and ample protein (up to one-third of energy).” Read more at http://bit.ly/LDDdV0

What is YOUR favorite brand of running or cross-training shoe? Fitness Tip of the Day: Consider changing shoes after 150 hours of cross training, 300-500 miles of running or 1,000 miles of walking (Source: IDEA Health & Fitness Association)

According to the USDA, the average American consumes 156 POUNDS of sugar each year! That's 198 grams a day. To reduce your risk of adverse health effects from too much sugar, the American Heart Association recommends the following daily limits:

Women - 25 grams/ day
Men - 37 grams/ day
Children - 12 grams/ day

Is weight loss on your To Do list? Below are the "22 Best Weight Loss Tips" according to WebMD. Read more about each of the below tips at http://bit.ly/urw5MQ

Tip No. 1: Drink plenty of water or other calorie-free beverages.
Tip No. 2: Be choosy about nighttime snacks.
Tip No. 3: Enjoy your favorite foods.
Tip No. 4: Eat several mini-meals during the day.
Tip No. 5: Eat protein at every meal.
Tip No. 6: Spice it up.
Tip No. 7: Stock your kitchen with healthy, convenient foods.
Tip No. 8: Order children's portions at restaurants.
Tip No. 9: Swap a cup of pasta for a cup of vegetables.
Tip No. 10: Always eat breakfast.
Tip No. 11: Include fiber in your diet.
Tip No. 12: Clean the cupboards of fattening foods.
Tip No. 13: Lose weight slowly.
Tip No. 14: Weigh yourself once a week.
Tip No. 15: Get enough sleep.
Tip No. 16: Understand portion sizes.
Tip No. 17: Eat more fruits and vegetables.
Tip No. 18: Limit alcohol to weekends.
Tip No. 19: Chew sugarless gum.
Tip No. 20: Keep a food diary.
Tip No. 21: Celebrate success (but not with food).
Tip No. 22: Get help from family and friends.