Summer is just about to begin– are you ready for it? June 21st is the official start of summer so if you’re going to plan the summer, now is your last chance to do so. There’s no better time to start up your own personal fitness plan to prepare you and keep you on track for the season! After all, the season is changing, so why not also change up your routine? Giving your usual schedule a fresh change can be just enough to keep you motivated throughout the year. Let us explain the other benefits and reasons to get ahead by making a plan this season in more detail!

Summer is not only a change in season, but for many, it’s also a change in your weekly schedule! Work may pick up or slow down, the kids are out of school, people are planning family time and vacations, bikini season is here, and more! With every other change going on, it’s only fitting that you alter your fitness routine to fit your changing summer lifestyle. You can now more easily bring your kids along with you, helping them stay fit without P.E., and prepare for fall sports. You can also take the motivation of bikini season or vacation plans to heart and snag a friend to work on your summer fitness goals with! Having a workout partner is always great, but there is plenty of other motivation available to you now!

For many, summer means planning to relax, so it can actually be a danger to your fitness goals! Making a designated plan to stick to this season can keep you on track, despite how tempting it may be to slack off. Don’t let the heat make you lethargic– write own your plans to workout weekly and you’ll have no excuse to not stick to them. A great way to stay consistent or start forming a routine is by joining a class! Platinum has a wide variety to offer for all skill levels, so be sure to give them a look!

Start today by signing up for a FREE 7-Day Pass at Platinum Fitness! Our trainers will be glad to help you form and achieve your fitness goals, with the equipment you’ll need, and all of the resources to keep you motivated. Consider making a change this season and committing to staying on track by forming a clear summer fitness plan, and you’ll be on your way to making the most of this season!

Physical education is crucial especially to those that are still young and maturing, not only in helping them to grow strong and maintain wellness but in instilling good health habits that will last a lifetime. Does your child’s school have P.E.? A great alternative or additional option is to start bringing your kids with you to the gym! Even your older kids and those in college, students have physical fitness needs that need to be met, and fitness should be a lifestyle, not just an option for a social hour at school or made a requirement. We’re here at Platinum Fitness to not only help meet your family’s fitness needs but to help encourage kids to enjoy their healthy choices!

Nutrition, fitness, and general wellness are important to emphasize— no matter the age of your children, it’s never too late to start! We know that parents want the best lives possible for their kids and we’re here to help build this strong physical foundation so that these dreams can be more easily attainable. Being there to support and join in your child’s fitness journey gives them a pillar of support and role model, but also grants you a fitness partner for motivation and all too valuable family bonding time.

Platinum Fitness also works with various schools and program directors who are looking to incorporate physical education into their student’s routines. According to the CDC, children ages 6-17 should have a minimum of 60 minutes of physical activity every day. Is your family staying active and reaching this amount of daily physical activity?

Platinum can also help you with fitness goals for your children, from developing skills in our classes to maintaining a healthy body and even to honing their bodies for specific sports. We have a wide range of classes to discover, which can become hobbies and skills that they can carry on further in life. From self-defense, dancing, lifting, we have a lot to offer to suit your kid’s abilities and preferences! Our selection of equipment can assist in increasing agility, building strength, and finding better ease with the movement needed for their sports activities.

That’s not all! Fitness isn’t just about the benefits it can have on your body, but about how fun some of these routines can be! Our locations also each offer cinema rooms for use as well as childcare services run by employees dedicated to engaging with your children while you get your workout in. Your trips to the gym can be fun family outings— make it a lasting routine!

Right now at our Oracle location, we’re offering a FREE Body Composition Analysis and Fitness Assessment to those who are ready to get in shape, or for those who want to see where they stand with their goals. For families looking to start a fitness journey together, this is a perfect opportunity! Call and make an appointment with a personal trainer today while there’s still room!

Join us in celebrating the New Year by welcoming 2018 with new goals and resolutions! Making new goals to abide by in the new year is all about coming up with achievable goals, creating a workable plan, and reaching out to resources that will help you along the way. When it comes to your fitness and physical training needs, our three Platinum Fitness locations are here and ready to help you make resolutions to follow through with!

Whether your goals are focused on nutrition, improving your physical fitness level, or even achieving body image goals, we’re here to help you along the way. Staying active and maintaining a healthy body are both strong goals to start with, then adjustments can be made depending on your current fitness and health. If you’re working on achieving body improvement goals, then consider what areas you’d most like to work on, or which you’ve been neglecting the most in your current routine. These may be the best areas to really focus in on and to prioritize in your routine!

The beauty of Platinum Fitness extends well beyond the fact that we have 3 locations catering to all of Tucson. We also offer a wide variety of classes and fitness options to choose from. To name just a few:

· We are one of the few remaining Tucson locations for the Silver Sneakers Program .

· CrossFit is a global phenomenon that challenges the world’s fittest but is designed for universal scalability, making it the perfect program for any committed individual, regardless of their experience. At our Golf Links location, we house Crossfit East Tucson.

· We have our Studio Fit classes at all locations which are a great way to kick-start your fitness resolution with a certified trainer at the helm.

Our FREE 7-day pass is a great way to come in and experience all of the Platinum Fitness offerings. Our trainers are here to help you not only achieve, but to make plans based on your personal goals. We’re ready to help personalize your gym experience, and to work alongside you this new year.

If fitness is a goal of yours then you should consider making it an important part of your new year’s resolutions! Stand by your goals by having a workable plan, designed just for you with the help of all that we have to offer. At Platinum we are all about serving your needs and achieving your goals, so come in to any of our locations today to get started!

The start of the holiday season brings many temptations— temptation to stay comfortable at home instead of working out, to eat all of the festive dishes instead of watching for your nutrition, and to overall lose track of your fitness and health goals in order to celebrate. Celebrating throughout the holiday season doesn’t mean you have let your goals pass you by unattained! If you keep track of your holiday meal nutrition and your physical training, then you don’t have to face this common setback.

While it may be tempting to reach for that extra slice of pie or to lose track of what you’re putting into your system with the big holiday meals ahead, try instead to really think about the goals you’ve set and how this time can play into helping them rather than deter them. Staying on track doesn’t have to mean completely avoiding holiday meals — enjoy the festive foods, but stay aware of how much and what you’re taking in to keep yourself balanced and on track. You can even make your holiday plans with these needs in mind, pick a menu that will ultimately help you in achieving your nutrition goals, and try new recipes that will bring you that same warm holiday feeling without the guilt.

For example, try looking into different Paleo cookbooks or blogs. Many recipes still include the holiday, comfort food staples such as your holiday ham, chicken, potatoes and dinner rolls, but they cut out the ingredients that weigh you down. If you’re interested in checking out some options for new recipes, one author who is active online and on the shelves is Danielle Walker. She actually has a cookbook that goes through holiday traditional recipes in order of the year, her recipe for a holiday ham can be found here .

Nutrition coupled with training is the perfect combo to stave off holiday weight gain or losing your fitness progress. Physical training will keep your momentum up and balance all that you may eat this time of year. With your fitness goals in mind, step into the holidays with the mindset that this season is not unlike the rest when it comes to gym schedule obligations! Stay ahead by keeping to your schedule and viewing the holiday season as a special time to enjoy with those closest to you, but ultimately it’s just like any other day when you hit the gym. 

As you know, at Platinum Fitness, we are not a revolving door. When we say that we mean that our members and their goals are our priority and are our goals too. We want you to enjoy the holidays without guilt and go into the new year on track rather than having to start over again. Don’t be afraid to vent to your trainer or the front desk about the temptations you’re facing at the holiday parties, we are all here for the common goal of attaining a platinum level of health and fitness, so your struggles are our struggles and we are here to fight through them with you.

If you’re looking for a place to kick-start your physical training needs or help with maintaining your goals as a whole, then check out our offerings at Platinum Fitness! You can even share the gift of fitness with your friends and loved ones to help keep you motived as a team this holiday season! Check out our free 7-day memberships to get started, or give us a call today!

Do you’re part to help those less fortunate to have a happy holiday season. Just drop off canned food at any Platinum Fitness location throughout the month of December. Please call a Platinum Fitness for more information.

Happy Holidays!

Scientists at the Helmholtz Zentrum München have shown that people with a good vitamin D supply are at lower risk of developing Type 2 diabetes mellitus. The study, which was conducted in cooperation with the German Diabetes Center and the University of Ulm, will be published in the October edition of the scientific journal Diabetes Care.

New tests performed on participants of the KORA study have shown that people with a good supply of vitamin D have a lower risk of developing Type 2 diabetes mellitus, while individuals with lower concentrations of vitamin D in their blood have a higher risk. This effect could be attributable, amongst other things, to the anti-inflammatory effect of vitamin D. The result of the study, which was conducted at the Helmholtz Zentrum München in cooperation with Dr. Christian Herder of the German Diabetes Center in Düsseldorf and Dr. Wolfgang König, Professor of Medicine/Cardiology at the University of Ulm, could have direct consequences for the prevention of this common disease.

“Vitamin D deficiency is relatively widespread due to our modern way of life and the geographical latitude of Germany. In the winter months, in particular, people often do not receive adequate supplies of the vitamin because of the lack of sunlight,” explains Dr. Barbara Thorand of the Institute for Epidemiology II at the Helmholtz Zentrum München. “If follow-up studies confirm our results, a targeted improvement in the supply of vitamin D to the general public could at the same time reduce the risk of developing diabetes.” The human body can produce vitamin D itself if it has sufficient exposure to sunlight. The UVB radiation in natural daylight splits the precursor of vitamin D, 7-dehydrocholesterol, in the skin and forms provitamin D3. Further vitamin D synthesis occurs in the liver and kidneys. In addition, the supply can be improved by eating specific foods, such as oily fish, eggs and milk products, or by taking vitamin D supplements.

More than six million people in Germany suffer from Type 2 diabetes mellitus, and the number of undiagnosed cases could be equally high. Up to now, there has been no cure for this common disease. Type 2 diabetes is a disorder of glucose metabolism. It is characterized by a loss of insulin action and a drop in the levels of the hormone produced by the body. The mechanisms that trigger the disease have not yet been fully clarified. However, it is known that diabetes is caused by a combination of genetic and lifestyle factors. The objective of the Helmholtz Zentrum München is to understand the mechanisms that cause common diseases and to develop new approaches with regard to their diagnosis, therapy and prevention.

For more information about how this and other supplements can enhance your training regime, be sure to contact one of our personal trainers today. Not a member? Take advantage of the 50% off voucher now!

Story Source:
The above story is reprinted (with editorial adaptations by ScienceDaily staff) from materials provided by Helmholtz Zentrum Muenchen – German Research Centre for Environmental Health.

Journal Reference:
B. Thorand, A. Zierer, C. Huth, J. Linseisen, C. Meisinger, M. Roden, A. Peters, W. Koenig, C. Herder. Effect of Serum 25-Hydroxyvitamin D on Risk for Type 2 Diabetes May Be Partially Mediated by Subclinical Inflammation: Results from the MONICA/KORA Augsburg study. Diabetes Care, 2011; 34 (10): 2320 DOI: 10.2337/dc11-0775

Source: http://www.sciencedaily.com/releases/2011/10/111004132813.htm

Weight Loss

Gaining a large amount of fat can take years, so it should come as no surprise if losing it isn’t a quick process. Leaning out requires long-term changes in lifestyle, from stress management to exercising to eating properly. But what is eating properly? To this multi-headed question, we need to bring more than one answer.

Do Calories Matter?

Whereas water is the main culprit behind daily fluctuations, the weight you gain or lose in the long run depends primarily on your caloric intake. If you eat more than you burn, you gain weight; if you eat less than you burn, you lose weight. But is this weight fat or muscle? Most often, it is both, but how much of each depends on both exercise and diet composition (fat, protein, carbohydrate, and alcohol).

 Do Diets Work?

Hypocaloric diets (diets based on caloric restriction) all promote weight loss. Yet they often fail. Why? Because most people quit. Either they find the diet to difficult to continue or, having reached their goal, they decide they don’t need to diet anymore. In either case, they return to their old eating habits.

Unfortunately, fat cells have a slow turnover rate. They don’t immediately die when you starve them; they just shrink. Feed them again and you’ll find it quite easy to regain whatever weight you lost.

Which diet is the best for me?

The one that works for you. Some people swear by intermittent fasting; others will tell you that you should eat many small meals. Both are valid options. What matters, at the end of the day, is how much calories you have consumed. The best diet for you is the one you’ll stick to.

Of course, it is easier to stick to a diet that doesn’t make you ravenous. To promote satiety, you should favor foods rich in protein or with a high water content (fruits and vegetables). Although fat also promotes satiety, it has the downside of being calorically dense: A tablespoon of olive oil has the same caloric content as small potato!

Another benefit of protein is that it helps build muscle (when you eat more calories than you burn) and helps preserve muscle (when you eat fewer calories than you burn).

 What about the latest fad diet?

Most fad diets have two things in common: They restrict food choices, which makes it easier to count calories, and they’re very low in carbohydrate, which results in rapid weight loss—in the form of water.

How does that work? Very simply. Our body first stores carbohydrate in the form of glycogen. Only when our glycogen stores are full does the spare carbohydrate we consume get stored as fat. But what happens when we don’t supply our body with enough carbohydrate to replenish our glycogen stores? The water that was used for storage gets excreted.

Shedding several pounds in a couple of days can be exciting, but don’t be fooled: It’s only water. On a reasonable, healthy hypocaloric diet, you can expect losing one or two pounds of fat a week.

If I’m restricting calories, how do I stay out of starvation mode?

When a body enters “starvation mode,” its resting metabolic rate drops. It uses less energy for its most basic needs, and fat loss slows to a crawl. This could be scary, except that it largely doesn’t happen.

Starvation mode is something of myth, which started after a notorious experiment that literally starved its subjects. If your diet has you fasting for several days, then yes, you may experience a sharp drop in resting metabolic rate. You will also lose a lot of lean mass as your body starts cannibalizing your muscles for the protein it needs to insure its most vital functions. The smaller changes in energy expenditure resulting from caloric restriction, however, don’t have such a drastic effect.

Eating for weight loss is a bit of an iterative process: You estimate your caloric needs, then you adjust your estimate according to how your weight evolves from one month to the next (or one week to the next, but certainly not one day to the next!).

Finally, a weekly cheat meal isn’t going to ruin your diet. In fact, such a “refeed” may even help you stick to your diet by making it more bearable.

Is saturated fat bad for me?

There is some evidence that saturated fat may be less than ideal. Not a really strong statement. There is stronger evidence that unsaturated fats are beneficial, though, so if your diet is limited in fat, better eat less saturated fat and more unsaturated fats.

Are carbs bad for me?

It depends on your goals. If you are trying to lose weight, you need to eat less, and it is better to cut on carbohydrate than on protein or good fats. That said, and contrary to what some people would like you to believe, none of the macronutrients (protein, fat, or carbohydrate) are intrinsically bad for you.

So what is eating properly?

There is more to eating properly than what we’ve discussed here. Eating properly also means getting enough fiber and micronutrients (notably vitamins and minerals) through a wide selection of mostly unprocessed foods. But when it comes to gaining or losing weight, the answer is simple. If you want to gain weight, eat more than you burn. If you want to lose weight, eat less than you burn. In either case, consume 1.0–2.2 grams of protein per kilogram of bodyweight per day (0.45–1.00 g/lb/day). And don’t forget to exercise and see a Platinum Fitness Trainer today!

Source: Examine.com is a Canadian company that runs an online encyclopedia focused on health, nutrition, and supplementation. The Examine.com team includes scientists, editors, and peer reviewers from multiple academic and research institutions. View all Articles by Examine.com

Read more at: http://www.trainerize.com/blog/a-beginners-guide-to-eating-for-weight-loss/

People with four healthy lifestyle behaviors — not smoking, physical activity, moderate alcohol consumption, and eating five servings of fruit or vegetables a day — live an average of 14 years longer than people with none of those behaviors, a new British study contends.

Researchers at the University of Cambridge and the Medical Research Council looked at 20,000 men and women, aged 45-79, who filled out a questionnaire about the four health behaviors. The participants, none of whom had known cancer or heart or circulatory disease, filled out the questionnaire between 1993 and 1997 and were followed until 2006.

For each of the four healthy lifestyle behaviors, a participant received one point.

After they factored in age, the researchers found that participants with zero points were four times more likely to have died over an average period of 11 years than those with four points.

Not smoking, exercising, moderate drinking, eating veggies could add 14 years…

In addition, the study authors concluded that participants with a score of zero had the same risk of dying as someone 14 years older with a score of four. This was independent of body-mass index (BMI) and social class.

While the findings need to be confirmed in other populations and an analysis of how these combined health behaviors affect quality of life is needed, the researchers said the results suggest that these four healthy lifestyle behaviors could markedly improve the health of middle-aged and older people.

The study is part of the European Prospective Investigation into Cancer and Nutrition (EPIC), conducted in 10 European countries. EPIC is the largest-ever study of diet and health.

There is strong evidence that individual lifestyle factors such as smoking, diet and physical activity influence health and longevity, but there has been little research into their combined impact, according to background information in a news release about the study. Making Platinum Fitness part of your lifestyle can help one of these factors. An active, fit lifestyle directed by one of our professional fitness trainers will help you enhance your longevity and promote a fit lifestyle and Live Limitless!

The study was published in the journal PLoS Medicine.