Hi Fusers, As you may already know, each month we invite members of The Fuse Fitness to challenge themselves to take their fitness to the next level. For example, last month we focused on practicing perfect form when exercising.

This month's challenge has been inspired by our very own members. As group exercise instructors, we have noticed that during classes, in between huffing and puffing, many of us are talking about what we are cooking, eating and experimenting with in the kitchen. So, we thought, let's invite everyone to share the healthy meals and recipes they eat when enjoying breakfast, lunch, dinner and snacks.

Everyday People Eating Everyday Foods

This challenge is not advocating for any particular diet or eating regime. In our opinion there are too many fad diets, drinks and services that capitalize on a "weight obsessed" culture. Instead we want to hear what healthy foods and recipes everyday people are buying, cooking and eating.

Snacking - Eating in Between Meals

We start the healthy eating conversation and challenge with snacks. Most of us love them, some of us more than others. There are many studies weighing the pros and cons of snacking and the influence on our overall health. There is also a great deal of discussion regarding the reasons people snack. These reasons are complicated, a combination of cultural, social, practical, and personal influences are involved. For the purposes of this article, we will not be exploring either area of inquiry. We will work under the assumption that many of us like to snack and we will look at ways that we can make snacking work for us.

Snacking Over the Years

Snacking is different for different types of people: active versus inactive; young versus old; under versus overweight. Children and adolescents, for example, may need to recharge their energy with snacks. Athletes often eat between meals just to keep up with their daily caloric needs. Some elderly people may not have an appetite for three large meals a day, so nibbling on smaller meals throughout the day may be a good option to keep them going. If you have questions about snacking for you, your children or aging parents, you might want to talk to a registered dietician.

Does Size Matter?

There are a few variables to consider when it comes to snacking. They include: portion control, nutritional value, timing and total daily calories.

1. Size of the snack Many experts recommend a portion size of about 200 calories. Plan your snacks just like you (ideally) do you meals. If you shop for and pre-make your snacks everyday you will be more likely to stick to the 20 calorie portion size. Do not just open the fridge or pantry and start to graze from food containers. To help stick to the 200 calorie count, measure out the portion then sit down and enjoy the snack.

2. Nutritional value According to Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition, look for a balance of carbohydrates, protein (about 10 grams) and fiber (5 grams) for a snack of about 200 calories. Here are some sample snacks to have ready:

Edamame Canned tuna on whole-wheat crackers Cottage cheese-filled avocado An apple and skim milk Hard boiled egg plus 6 whole grain crackers 6-ounce container of low-fat fruit Greek yogurt 1 oz. of pistachios in the shell String cheese plus a peach or nectarine 1/4 cup hummus plus 10 baby carrots

3. Timing of Snacks Professionals recommend that you snack only when you are feeling hungry. If you are craving a snack due to stress or boredom, it will be better for your health if take a ten minute walk to energize your body and distract your mind.

4. Total caloric intake for the day Balance an increase in snacks within the context of your total daily calories including your breakfast, lunch and dinner meals. Eating between meals will only induce weight gain if you regularly eat more calories than you need given your age, gender, weight, activity and goals. Check out what your ideal caloric intake is here. http://www.webmd.com/diet/features/estimated-calorie-requirement

Share What Works for You

We want you to weigh in with your thoughts as well as your snack ideas and recipes. Where do you shop, what do you make and what foods are helping you on your health and fitness journey?

Yours in Health,

The Fuse Fitness

Hi Fusers!

When I look back to when I was a school-aged kid, I remember having arts and physical education everyday, as well as a few recess breaks. We painted, played music, did theater, played dodgeball and capture the flag, ran relays, jumped rope.....daily. And we were all the better for it.

Sadly, the number of overweight children in the US has tripled in the last 20 years. One in 3 American children today are overweight or obese. This makes them prone to diabetes, high blood pressure, depression, anxiety, low self-esteem and poor academic performance.

Over the last few years, we have battled a crippled economy. School budget cuts and the move toward standardized testing have significantly impacted the role of arts and physical education in our children's lives.

In 2002 the No Child Left Behind Act was passed, and the federal government moved toward assessing standardized test scores in math and reading as a means to creating school budgets. This means more time must be spent on these subjects and less time on non-tested subjects. The more a school falls behind on these overall scores, the less time and school budget is spent on non-tested subjects, including arts and physical education.

However, research shows that arts and physical education are invaluable to our children. Art teaches children so many valuable lessons, including how to respect different points of view, how to commit and follow through, how to think abstractly, as well as gives children a means to communicate their feelings. Exercise is equally important; it increases blood flow to the brain and endorphin levels, which help reduce stress, improve mood, and calm children.

Children who participate in art and physical education regularly are less likely to miss school, able to concentrate better, demonstrate less disruptive behavior in class, have higher self-esteem and have higher test scores in reading and math. Sounds like a winning combination.

The Fuse Fitness and 4Cats Art Studio, both located just off the Colusa Circle in Kensington, have partnered together to create Art Fu, a unique summer camp to help combat the decline of arts and physical education in our schools. This awesome, all-day camp (9:30am-4pm, M-Th) starts the day off at 4Cats, where campers will spend the week learning and exploring a specific artist and creating a masterpiece to take home. The afternoon will be spent at The Fuse, where campers will learn Kung Fu with Sifu De. This camp is a fantastic opportunity for our kids, who sadly do not get enough of art or physical education in school.

Please visit our websites, www.thefusefitnessstudio.com and www.4cats.com/berkeleyhills to sign up today!

Yours in health,

Kristin @ The Fuse Fitness

Hi Fusers! Happy May! What gorgeous spring weather we've been having :) Summer is just around the corner, and let me tell you, I couldn't be happier about that. Today's blogpost is written by our resident guest blogger, Beverly Aabjerg. Enjoy!

Get Ready for More

In April we encouraged everyone to "Just Give Up" one bad habit. Here at The Fuse Fitness, members gave up everything from chocolate to Facebook, kettle corn to junk T.V. With April behind us, the results are in, and most people have kept their promises! Why have Fuse Fitness members been so successful? Is it because they posted their commitment publicly? Or perhaps because they are checking in with each other so frequently. Or maybe because people are encouraged by participating in this challenge with a group rather than struggling alone. Is it "misery likes company" or "the more the merrier", or a bit of both?

If you accepted our April challenge, good for you! Give yourself a pat on the back and keep up the good work. Think about whether or not you might want to continue keeping this "bad habit" out of your life. Look at the pros and cons of continuing to moderate this behavior.

May Challenge

Now in May, we encourage everyone to adopt a behavior that they know will increase their health and/or quality of life.  Some ideas Fuse members are thinking about include working out one more day a week, taking yoga classes, meditating everyday, getting a long-avoided physical exam, eating at least four servings of vegetables a day, and drinking green tea. Now is as good a time as any to take hold of your life and do something you know would be good for you.

Don't Go Alone

This challenge is not something you have to do by yourself. Enroll your friends and family to take the challenge with you. Post the challenges on the fridge and check in with each other a couple times a week. Acknowledge and encourage each other. And have fun living well!

Yours in Health,

The Fuse Fitness

Hi Fusers! This spring The Fuse Fitness is focusing on healthy behavior changes. In April the challenge was to give up at least one bad habit and in May we will be inviting you to commit to one new good habit. Today we want to talk about something in between - giving up a little to gain some good.

Not All Good or All Bad

We realize that not all habits are all bad or all good. For example, watching television, is not all good or all bad. According to the Economist Magazine, it is the number one way Americans spend their leisure time, on average about four hours a day.

However, if you know you could be in better shape, is watching four hours of TV a day the best idea? Now, before you panic, we are not saying give up TV all together, but how about giving up an hour and instead going for a walk, doing some gardening or taking you kids to the park before parking your butt on the sofa.

Take a Look at Your Lifestyle

Think about your social life. Are there some ways that you can modify your behaviors to include a little more activity? Here are just a few ideas to consider:

What about going bowling with friends and having a couple of beers instead of sitting in a bar all night?

Do you love to go out for dinner? Why not park ten blocks away from the restaurant and walk to and from dinner? Enjoy some exercise and a quiet conversation with your dinner date.

Instead of jumping on the internet and social media sites after dinner, take a 15 minute walk and then spend 15 minutes doing 50 jumping jacks, 20 sit ups and 10 push ups.  Now get on your computer and surf the net. In that half-hour you will have not missed anything online and over time that 30 minutes of exercise will help you a lot.

Take the Challenge

We invite everyone to examine their life. Where can you carve out some time from an activity that garners few health benefits and shift that time over to doing something that will make you healthier and happier? Challenge yourself, your friends and family. Give a little up to gain some good.

What are some of your ideas for modifying your lifestyle to include more activity?

Yours in Health,

The Fuse Fitness

Hi Fusers!

This is not an early April Fool’s Day joke, what we mean is just give up one bad habit.

"Give It Up!" is April's fitness challenge. The challenge for all of us is to give up one bad habit for 30 days.

At Least One Bad Habit

We all have at least one habit that undermines our health and fitness goals. The challenge is to give that habit up for 30 days. If after 30 days you want to return to your old ways, it is your choice to do so. You can give up any bad habit you want, such as a bad eating habit, like giving up chocolate, or a behavior, like watching TV while you eat. Think about the one thing that you know you want to change, big or small.

One at a Time

We know it is hard to change behaviors and most experts agree that by making one change at a time, you are more likely to succeed in both the short and long run.  It takes only a few weeks to train your brain and body to adjust. The goal of this challenge is to break free of a habit that you know does not serve you. At the end of the 30-day challenge, ideally you will have accomplished the following:

1. Establish your change in behavior as a habit itself.

2. Break your addiction/unconscious reactionary thinking to your behavior.

3. Feel empowered to continue to challenge yourself in making other changes.

To keep your mind from short-circuiting, remember this is only a 30-day challenge. After 30 days you are free to go back to your old ways if you choose. Hopefully you will use moderation :)

You might not want to start with giving up your most challenging habit. If you smoke daily and every night you eat cookies, pick the behavior you are most likely to be able to give up right now.

If you fall off the wagon, get right back on! One or two slips means that you are 85% effective at reaching your goal.

Remember, you do not have to go it alone. Ask friends and family to take the "Give It Up!" challenge with you. Many people at The Fuse Fitness are ready to give up a bad habit as well. So drop by the studio and see our wall of "Give It Up!"  With support it is always easier to kick a habit.

So tell us, what is one of the bad habits you are willing to give up? Do show and tell.

Good luck!

Yours in Health,

The Fuse Fitness

Post written by Beverly Aabjerg

Hi Fusers! Today I want to talk a bit about something many people struggle with--body confidence. In a world where we are constantly bombarded with images of beautiful people with seemingly perfect bodies, it's easy to feel a little insecure about ourselves.

Hang Ups

We all have our hang ups; ask anyone, and I'm sure they will easily list off the things about their bodies that are less than perfect. Ask them what it is they like about themselves and often that answer is a bit harder to come by.

Why are we so hard on ourselves? Why is it so challenging to focus on all the positive, wonderful things are bodies are capable of? How can we aim to increase our body confidence while still working to achieve our fitness and health goals?

Letting Go

I believe the first step is letting go of an unachievable standard. Realize that most models have been airbrushed to look perfect and/or use unhealthy practices to be thin. Recognize what your body is, rather than what it is not.

Shift Your Focus

Learn to focus on and highlight your strengths. Be proud of what your body can do, rather than upset because the scale isn't where you want it to be yet. Reward yourself for getting stronger and making positive, healthy changes. And remember to keep up the good work!

Prioritize Your Health

Make your priority your overall health, not a number on the scale. It is far too easy to fixate on what the scale tells you. Changing your goals to reducing unhealthy habits and increasing healthy ones will do wonders for your body. Eat well, exercise regularly, get quality sleep, drink plenty of water--all these things go a long way.

It is such a blessing to be around so many wonderful people who value their health and bodies; let's keep the positive energy flowing and remind each other and ourselves of all the hard work we put into taking care of our health.

Team Work!

Work with friends, family members, colleagues on this: compliment people for a job well done; tell someone if they inspire you; thank someone for being a good role model; and most importantly, remind yourself of how awesome you are :)

Yours in Health,

Kristin @ The Fuse Fitness

Hi Fusers!

Here is Part 2 of Beverly's "Take a Rest" series. Check out Part 1 if you missed it. Enjoy!

The Benefits of Rest

What is the upside of a day or two off? One of the most important benefits of a rest day is that your body is able to  adapt to the level of stress it is experiencing. Your muscles grow when you rest.  Also, if you are more rested, you will be more focused and able to enjoy your day-to-day life.

Plus, with a rest day in place, you now have an hour or two to do something fun. A day off will leave you with energy to enjoy the other important aspects of life.

On Your Day of Rest

On your rest day do not cross-train.  Get a massage, do some light stretching or walking, just to fend off lethargy. Keep your heart rate down and your muscles relaxed.

Needing a Longer Break

If you have answered yes to a few questions listed in Part 1 of the series, you might consider easing up for a couple weeks along with taking a day or two of rest. Easing up means giving only 60 to 70% effort to your workout, using lighter weights and/or exercising for less time.

Do not worry that backing off or taking a day or two off will derail your fitness. According to American Council on Exercise, depending on your level of fitness it takes weeks before your cardiovascular fitness and muscle strength will significantly decline. The energy you gain from a rest will help you meet and maybe even exceed your goals.

What's your favorite way to unwind, relax and restore?

Yours in Health,

The Fuse Fitness

Hi Fusers!

Happy Friday!! This week's post is very important, an integral part of fitness and results. One that is too easy to skip. We frequently get so caught up in our need to accomplish our goals, that we forget to rest our bodies. Our dear friend Beverly Aabjerg is the guest writer for this 2 part series, and she has done a great job! Thank you Beverly!! 

Take a Break!

Take a break, not for long, but for a day or two every week. When you workout hard, it is critical to your physical and mental well-being to take the time to let your mind and body rest and renew.

Whether a weekend warrior or an elite athlete, rest is an important component of reaching your desired level of fitness. The American College of Sports Medicine advises, "A rest day must occur at least one to two times per week. Even small breaks during a workout are sometimes required to get the most out of the workout and prevent injuries."

Here are signs that you may need a break:

1. Are you constantly fatigued? 2. Do have a hard time getting a good night's sleep or do you need more than eight hours a night to feel alert? 3. Are you sore and stiff with aching joints and muscles for days with no relief? 4. Do you depend on pain medication to get you through a day? 5. Is the love gone between you and your workout even though nothing about it is  different? It may be time to switch up routines, or you might be burning out. 6. Overtraining can have a plateau affect on your body. Are you noticing few improvements or gains? Your body may have reached a stalemate that only a rest can fix.

7. Do you feel anxious knowing that your calendar or life-schedule will not allow you to workout everyday? 8. Are you experiencing one injury after another to one or more body parts? Beware,     acute issues can become chronic if not addressed.

If you are experiencing one or more of these symptoms, as advised, incorporate a rest day or two into your weekly workout schedule. Some people take a day off every fourth day. Others take Sunday off and start their week with energy and enthusiasm. Think of your rest day as being as crucial to your fitness as your workout days. If you have health concerns beyond over training, talk to your doctor. He or she will be able to help you determine if there are other underlying causes.

For more see next week’s blog where we will discuss the benefits of a rest day.

So remember, rest is crucial to making fitness gains. There is such a thing as too much. Hope you all have a fabulous weekend!!

Yours in Health,

Kristin @ The Fuse Fitness

p.s. A quick reminder--we now have 2 classes on Sunday mornings, 9:30am is Metabolic Surge and 10:30am is Core and Stretch, both with Deshaun. Sign up HERE!

Hi Fusers :) Hope you're having a great week thus far!

Most of us made some health and fitness goals a couple of months back. Wasn't it easy to be gung-ho at the beginning of the new year, when we were motivated to have a fresh start, work hard and keep a positive attitude?

Life Happens

However, life happens and sometimes we get derailed off our path toward our goals. Often  it is a short series of small derailments that topple us, leaving us feeling defeated. We're here to encourage everyone revisit your goals. Take an honest look at where you are right now and let's get back on track!

Be Forgiving

First and foremost, forgive yourself if you haven't quite stayed the course with your goals. We are all human, nobody is perfect. Both life's enjoyments and stresses can lead us to make not-so-healthy choices. Take a moment to recognize this and keep it in mind. It is not how far we fall, but how we get back up that makes the difference in life.

Realistic Goals

Maybe your goals were not quite realistic. Remember that if you completely deprive yourself of your greatest pleasures (wine, chocolate, etc.), your body will not feel satisfied and you're more likely to end up bingeing. Keep your goals realistic. Cut back so that you can still meet your goals, but allow yourself some room to relax and enjoy. Quality of life and good mental health are also very important.

Hold Yourself Accountable

Share your goals with someone! By putting yourself out there and using the buddy system for motivation, you're more likely to stay on track because you'll be checking in with someone about your progress.

Be Honest with Yourself

This is very important. We all know our weaknesses, and it's far too easy to make excuses for them. Eating out too often? "Well, you know, I just don't have time to cook...." Indulging in your sweet tooth too much? "Well, I just needed some instant energy because I haven't been sleeping well...." Do these excuses sound familiar? Identify your weaknesses and keep them in check.

We're all in this together. We all get off track and lose motivation, but let's encourage and inspire ourselves and each other to be the best version of ourselves we can be.

Yours in Health,

Kristin @ The Fuse Fitness

Hi Fusers!

Our dear friend and fellow Fuser Beverly Aabjerg has written an awesome guest post regarding heart healthy eating. Thank you so much Beverly!

Good heart health is gained or maintained with exercise and the food that we eat.According to the Department of Nutrition, Harvard School of Public Health, research has found that omega-3 fatty acids are essential to the well-being of our bodies. Eating a diet high in omega-3 fatty acids does appear to decrease the risk of stroke and heart disease. These polyunsaturated fats carry acids that help control blood clotting as well as building cell membranes in the brain.

We cannot manufacture these on our own, so we need to get them from the food we eat. Omega-3 fatty acids are commonly found in marine and plant oils. Here is a list of foods containing omega-3 fatty acids:

Almonds, walnuts and, flaxseed (ground) eaten raw or in recipes are a good way to get your daily dose of omega-3 fatty acids.

Oatmeal is also rich in omega-3 fatty acids; as well as magnesium; potassium; folate; niacin; calcium; soluble fiber.  The less processed the oats, the better. Steel cut oats have the highest nutritional value where as instant oats the least. Oatmeal-and-raisin cookies are a heart healthy treat.

Black or Kidney beans contain omega-3 fatty acids  as well as B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin. These beans are great to add to soups and salads for extra flavor and heart-healthy nutrients.

Fish such as herring, halibut, sardines, tuna and salmon are excellent sources of omega-3 fatty acids. (Make sure to buy wild not farm-raised salmon.)  American Heart Association suggests eating one or more of these fish at least twice a week.

Research shows, that besides heart disease, a diet high in omega-3 fatty acids can help with cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.

What is your favorite omega-3 fatty acids food?

Yours in Health,

The Fuse Fitness