Use This Food Instead of That Food

There are tons of recipes that we all love from our childhood, holidays, etc., when the intentions of the cook most likely were not to make it an especially healthy dish, but a super tasty one. We might not make these often because of their indulgent nature, but what if we could make them healthier without sacrificing taste?

Now you can have your cake and eat it too with these simple whole food substitutions. Our indulgent dishes will go from high calorie, high fat, belt busters to lower calorie, lower fat and lower carb  delicious eats that fill you up with more nutrients.

Dish	Use This…	Instead of …	Benefits
Creamy Soups	Potato, squash, cashews and veggie broth blended or avocado puree	Cream	Healthier fats Lower calorie Nutrient dense
Chocolate Desserts	Mashed avocado with cacao powder for a pudding consistency you can also use banana, greek yogurt or nut butter	Butter	Healthier fats Lower calorie
Burgers	Bison meat, turkey	Ground beef	Healthier fats Lower calorie
Brownies	Black beans, coconut flour	Refined white and wheat flour	Lower carb Higher protein
Potato Salads	Low fat greek yogurt	Mayonnaise	Lower fat Higher protein
Chili	Quinoa or just beans	White rice	Lower carb Higher protein
Pasta	Spaghetti squash, zucchini noodles or sweet potato. Use a spiralizer tool to make spaghetti out of veggies.	White/wheat pasta	Lower carb Lower calorie Nutrient dense
Pancakes	Oatmeal and egg whites (combine and make a batter. Add fruit compote to sweeten on top)	Dry pancake mix	Higher protein Lower Calorie
Mashed Potatoes	Cauliflower or sweet potato	White potatoes	Lower calorie Nutrient Dense

Amazing Black Bean Brownie Recipe:

Ingredients:

1 15.5 oz. can black beans, thoroughly rinsed and drained
1/4 teaspoon baking powder
1/2 cup + 1 tablespoon unrefined sugar
1/4 cup dark cocoa powder
3 eggs
3 tablespoons olive oil
1 teaspoon vanilla
1 teaspoon instant coffee (optional) 
1/4 cup walnuts, chopped (optional)
1/3 cup dark chocolate chips

Instructions:

Preheat oven to 350 degrees F. Place parchment paper in a 8×8″ baking pan. This will be your security blanket to make sure the brownies don't stick to the pan!!
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Place all the ingredients except chocolate chips and walnuts in a food processor or blender and pulse thoroughly until smooth and well combined.
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Pour batter in the baking dish. Top with nuts and chocolate chips. Bake for 30-35 minutes or until the top is dry and edges begin to pull away from the baking dish. Cool completely before cutting. 

Madonnarama Wed 9/12 : All Madonna Music All Day

What could make an intense workout more fun than a mega mix of your favorite artist playing their biggest hits.  Fusion Cross-training is launching artist-arama days starting with the biggest icon of all Madonna. We are taking suggestions for future artists as well.

When: Wed 9/12 - all workouts (cardio and strength)

Where: all Fusion Cross-training studios

To bring a new friend for a free trial or previous members that want to come back for a walk-in workout please contact meredith@fusioncrosstraining.com for Philly and gavin@fusioncrosstraining.com for Mt. Laurel, NJ

Press Release: Unite Fitness Decathlon launching in Philly Oct 6th

Unite Fitness Decathlon: Oct 6th, 2012

8:30 AM – 3 PM

Wissahickon Creek Park

850 W. Walnut Ln.

Philadelphia, PA 19128

You’ve run Broad Street, conquered mud courses, and maybe even triumphed over a triathlon, so what endurance challenge is left for the ultimate fitness fanatic? The Unite Fitness Decathlon (UFD).

“We saw a need for a race that was more than just running, a more balanced but still kick-ass race that would inspire people to become well rounded athletes,” explains Unite Fitness Decathlon founder, Gavin McKay. The UFD is the next generation of racing, taking racing beyond getting a little muddy by adding in real fitness elements.  The UFD draws its inspiration from the original Olympic decathlon where determined men and women competed to be considered the best all-around athlete. Rather than just testing your ability for distance running, the UFD will challenge your overall strength and athleticism with a series of ten fitness challenges versus skill based events, meaning anyone with the will can participate. This is a difficult – but not impossible – undertaking. For those who want to become balanced, muscular athletes, this event can give you the extra motivation to help you reach your goal. Plus you get great bragging rights!

The UFD consists of two parts: the first is a combination of ten trials to get you sweating and test all elements of fitness: stability, endurance, strength, power, and speed. This section includes: Lunge Walks, Suspension Chest Press, Box Jumps, Bench Dips, among others. Don’t forget the Rucksack Hill Climb to push your running stamina to the limit. After the ten fields are complete, the second half begins – a 10K trail run through breath taking Wissahickon Creek Park.

You can participate in the UFD as an individual, or you can compete in teams of three where your average time is used to determine your rank. The UFD won’t be all blood, sweat, and tears though. We’ve chosen the decathlon to take place on October 6th so that it will coincide with the wildly popular Midtown Village Fall Festival in Center City, which will be the backdrop for the UFD’s after party at Fusion Cross-training’s center city studio.  All race and course details @ unitefitnessdecathlon.com.

Join us on October 6th and come face-to-face with the challenge of a lifetime!

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For more details contact Gavin McKay: info@unitefitnessdecathlon.com or 267-337-4365 or visit www.unitefitnessdecathlon.com

Sneakers. The right fit for you.

Buying sneakers has become quite a complex activity, with shoes designed for almost any activity or environment, different foot types, and technology that promise everything from a “barefoot” experience to ultra-stable support. And all of this before you decide what color best matches your gear.  But can the right shoe really improve performance?

First get your feet to a specialty running store where the staff will help you determine whether you need a motion control, stability, or cushioned shoe.  You’ll probably buy most or all of your shoes from this category from now on. 

Next, figure out what you’ll be doing once you lace ‘em up.  

Runner?  Get a running shoe.

Hitting the trails?  Get a trail running shoe.  They’ll sacrifice a bit of cushioning and flexibility but will improve grip and provide a more stable platform on uneven terrain.

Competing in a race? Most people will be fine training and competing in the same shoe.  As you get more competitive, using a lighter shoe, a racing flat, or a minimalist can help shave a little more time off.

What’s up with all those shoes that look like gloves for the feet?  

This is the minimalist category of shoes, designed to reduce the amount of added stability to give a more barefoot experience and strengthen the muscles of the feet.  I asked my go-to-sneaker-guy (Ross Martinson, owner of Philadelphia Runner) his thoughts on the latest lineup to the sneaker world. 

“Minimalist shoes are great for short sprints or a fast run once a week, but I don't recommend running in them everyday (unless someone is blessed with perfect biomechanics).  That said, I think they are great for cross training and gym work like Fusion. Typically they are lower to the ground and give you a little more stable feel for things like lunges.  If you can only get one shoe to do all of your exercises, go with a regular running shoe.  If you can afford it a minimal shoe is a great second shoe for lifting weights, exercise classes, or the occasional run.”

Give your feet the right shoes for the job and they’ll gladly go the extra mile for you.  

Eat Like an Athlete to Look Hotter, Get Faster and Be Stronger

We can’t stress enough the importance of proper nutrition and the profound affect that it has on your body. If you really want to take your training or your body to the next level then keep reading. We are going to unleash the secrets behind exactly how you should be eating to support your goals. We all look at athletes and envy their abilities and physiques, but the truth is all of us have an inner athlete inside of us and the potential to look and feel your best. You just need to incorporate some specific dietary habits and you are well on your way. 

What do athletes do that normal people don’t?

Consume adequate energy and nutrients

An athlete never skips a meal!!!!!! We see this as a common issue with people and their inability to see good results. Our bodies need constant fuel, especially if we are active. Our rule of thumb: Never go more than 4 hours without eating if you have trained that day. Even if you are taking a day off to recover it is important to load up on nutrients that will help your body rebuild. In the beginning of trying to eat more frequently it is common to feel as if you are force feeding (not hungry), soon your body will adapt and crave more frequent meals. 

It is super important to eat nutritious foods. Try not to only focus on just the calories. Calories do make a difference as far as how much energy our body needs, however eating those calories in nutritious foods vs. junky foods will get you positive results. We should all know this by now, but I am going to drill it in your mind for good!!

Which is more bang for your buck? A bowl of kale sautéed in olive oil equalling 250 calories or a bowl of cereal and milk also equalling 250 calories? 
Definitely the kale! the vitamins, minerals and heart-healthy fats are far superior to a bowl of refined carbohydrates. 

Eat the right balance of foods before a workout to promote energy during training 

The most frequent question asked. “What do I eat before I workout?” We encourage you to eat before a workout always. No excuses, even if you plan on working out at the crack ass of dawn. If you want to have better performance and give your body the ability to burn fat, then make sure you have something at least 2 hours prior. If you have the chance to eat 2 hours before try having a combination of  simple and complex carbs to keep you fueled, like oatmeal with fruit, whole grain toast with peanut butter and honey, or yogurt with low sugar granola. If you are rushing and have 1 hour or less to digest try something a little more subtle like a piece of fruit , which only takes 20-30 min to digest. 

Eat the balance of foods  post workout to promote optimal recovery 

The second most frequent question asked “what do I eat after I workout?” This is the most important time to eat if you are looking to change your physique and reduce muscle soreness. Our bodies require food within 1 hour post workout. AFTER THAT IT ISN’T GOING TO WORK! This is the perfect time to get a balance of both protein and carbs. This is the best time to eat simple carbs, such as fruits and honey are great for after a workout, because they can absorb faster and help you recover. Try eating fruit smoothies with protein powder added, or a yogurt with fruit and honey. 

Maintain proper hydration levels before, during and after training

If you aren’t hydrated you wont be able to absorb your post workout food, which is how you get results! Now, how much fluid do you need and what’s the best kind to get?

If you are exercising for under 90 minutes, then water should be just fine. If you are working out for 90 plus, then it’s time to think about adding some electrolytes. We recommend coconut water. Never become thirsty during your exercise. This can be prevented by drinking enough water the day before and morning of your workout. Athletes who compete will make sure to hydrate properly days leading up to the race in order to save themselves from frequent urination. It is also important to hydrate to help our bodies eliminate excess waste in order to see weight loss and fat loss results. 

Still unsure of exactly what you should be eating for better looks and performance? Then contact one of our nutritionists for an eating assessment. Only $30. Email juliet@fusioncrosstraining.com to set up an appointment.

Today I Woke Up - a Dharma Poem by Gavin

Today I woke up

I was in a level, big soft bed that had cradled me in a deep sleep
A tiny glowing box had woken me with my favorite song at precisely the right moment
and a huge glowing sphere in the sky illuminated everything with brilliant white light
The air was maintained at the perfect temperature for my comfort
Looking around it was a beautiful, safe, quiet home all to myself

I was quickly greeted by a cute, furry, joyful animal that seemed to love me even though I am not the same
A few feet away was a room that shot warm, refreshing water all over my body and then disappeared into the floor
There was also a huge assortment of colorful clothes from all around the world for me to wear
The walls were covered with inspiring photos and art reminding me fondly of friends and past travels
And the food! There was anything my stomach desired made hot or cold by machines
Other wondrous robots cleaned everything for me. One even made me a drink.
The big shiny box mesmerized me by replaying the past but with wildly entertaining sights and sounds
I was dumbstruck when I picked up the little shiny box only to hear the voice of my family far away

Outside awaited a rolling vehicle for me to go places faster than any man or horse
Below my cushioned feet was a hard, smooth, clean path that would lead the way with ease
Above roared a flying vehicle that could take me anywhere on the planet in just one day
The sky was so clear and spacious, welcoming everything and everyone without bias
And don't even get me started on the magnificent strength and beauty of trees
I am humbled and in awe of this magical world
I think I will call it Heaven, or Earth or simply Now

It appears I am free in this world.  Free to be whomever I want to be and do whatever I feel called to do

Today I woke up

How to Row Like a Pro

Rowing technique can be very complex at the highly competitive level, but can be broken down into 7 basic, easy to follow steps. By following these steps the exercise can become much less intimidating.

1.    Sit with legs extended,upper body leaning back at angle with arms pulled into the bottom of the sternum.

2.    In this position, extend the arms straight out away from the body. They should be parallel to the legs.

3.    Pivot forward from the hips until hands are over the shins and the person rowing feels a tug in the hamstrings.

4.    Keeping the upper body in this position, bend the knees and roll up to the top of the slide until the shins are parallel with the floor and the butt is almost touching the heels.

5.    Extend the legs until they are straight, as if jumping.

6.    Using the momentum made with the push from the legs, swing the back to the reclined position.

7.    With the back reclined, pull the arms in. At this point of the stroke, the position should be the same as the starting position.

Keep in mind, that like anything, the rowing technique takes practice and patience to master. 

Watch coach Jesse in this awesome video showing you how to row correctly! 

Sunscreen 411!

With summer officially here including its traditional beach, pool, and other outdoor activities in the sun it is important to remember your skin’s health by applying sunscreen. Not all sunscreens are created equal.  It is important to look at both the active and extra ingredients on the labels and compare options on the shelf or online. Broad spectrum, titanium oxide, zinc oxide, avobenzone are key words to look for that mean healthier protection.  Broad spectrum means it protects against both UVA (primary cause of sunburn and skin cancer) and UVB (contribute to premature aging) rays which requires more than one type of active ingredient.  Only 8% of sunscreen on the market protect fully against both.  Usually they come in natural mineral forms (zinc and titanium) which can be a bit harder to rub in or chemical sport versions (avobenzone and Octinoxate). 

The lotions with oxybenzone and chemicals ending in paraben are shown to be harmful, create free radicals in the sun and should be avoided. Also try to pick sunscreens that don't have aton of crazy sounding fillers, but rather have fillers that help to moisturize and and nourish the skin with natural substances like aloe and oils.  Optimal protection is within the SPF 30 – SPF 50 range. Values of SPF over this range have been shown to add little benefit. 

Increasing research and development in the field of sun protection have shown that sunscreen should be reapplied every two hours, more frequently if sweating or swimming. However, recently new formulas have become available that only need reapplication every four hours. These formulas are known as Helioplex and Mexoryl. No matter the formula sunscreen should be applied liberally. Liberal application would mean that enough lotion is used to fill a shot glass, approximately one ounce. If applied liberally a bottle of lotion should not last into another year, but if it should, sunscreen should be thrown out after three years of use or if it has reached the expiration date as labeled.

Suggested Sunscreen Products:

No-Ad with aloe and Vitamin E: named consumer reports best buy  

Coppertone Water Baby SPF 50: pediatrician recommended for babies and toddlers

Beyond Coastal Active Sunscreen SPF 30: recommended for intense sun and is water resistant

Jason Pure Natural Sun Sport SPF 45: recommended for long outdoor workouts

Thinksport Livestrong Sunscreen SPF 50: sweat and water resistant