Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Should have started them a little sooner.

Up the Chores. Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

Ride-ons don’t count.

Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Be a role model.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Your Friend and Trainer,

Paul F. Sweatt

Everyone loves a good snack. But what defines “good”?

If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.

Every time I look at this photo, I see a dolphin with a sweet mohawk.

• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.

Just say NO!

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today – I look forward to hearing from you.

Your Friend and Trainer,

Paul F. Sweatt

Like just about everyone else last year, Santa decided to finally lose the unwanted pounds.  Being and avid fan of The Biggest Loser, Santa set a goal to lose about 200 lbs by next Christmas.  Realizing that he couldn’t achieve this goal without help he hired the professional personal training services of Mr. Paul F. Sweatt of Train To Sweatt fame.

Mr. Sweatt designed a personalized resistance and interval cardio based program for Santa in which they met for 3 one hour sessions a week over 11months.  In addition to their training session, Mr. Sweatt also showed Santa how to make better eating choices (no more cookies for Santa).  Santa  also did some yoga and steady state cardio on his own.

After a grueling 11months of training with Mr Sweatt, Santa became literally half the man he used to be.  But Santa’s imagine change didn’t stop there.

Now at a very fit looking 215lbs, Santa had an epiphany.  So in addition to his dramatic weight loss; Santa dyed his hair and beard back to its original reddish color,  change his trade marked red and white for black and now walks around everywhere wearing mirrored aviator sunglasses.

Bad(ass) Santa photographed outside his new shop.

Santa also traded in his sleigh for a  black Harley Davidson Fat Boy which he had detailed with silver true flame.

After he finished changing his personal image, Santa went on to revamp his whole toy making business.  Here’s what Santa had to say, ” I came to the realization that I have been wasting my time making all these toys for good little girls and boys.  So now I make toys foronly  the naughty ones.  Especially the girls. Hot ones.  Between the ages of 18 and 30.”  Mrs Claus was unavailable for comment.

He also up and moved his factory and elves to a warmer more temperate climate saying that now that he has a great body he wants to be able to show it off during the warmer months.  Santa originally wanted to moved to Florida but after negotiations the Elves Toy Makers Union decided to move his operations to central Massachusetts.  He also did this to be closer to his trainer who works out of Wellesley.

“Who would have thought that getting Santa the weight loss results he wanted would have had such drastic consequences,” said Santa’s personal trainer Mr. Paul F.  Sweatt.  ”If I had known that I was going to be responsible for all this, I might not have push him so hard.  I feel sorry for all the kids and Mrs. Claus.  I hear that they are getting a divorce.  But what can I say.  I do good work.”

If you would like to complain to Mr. Sweatt for ruining Christmas, you can email him at 4yourfitness@live.com.

Next up:  Rudolph Quits Drinking.  Is Red Nosed No More.

Not quite what it takes to keep that pesky doctor at bay.  No wonder we’re having so many problem withs sick people and health care.

But seriously, eating apples (and fruit in general) is part of a healthy and balanced diet.  To make sure you are eating enough so the doc won’t come a calling eat 5 – 9 servings of fruits and vegetables every day.

EVERY DAY.

Here are some other reasons why you will want to up your intake of apples.

1.)  Apples contain vitamin C.  Vitamin C helps keep your immune system in tip-top shape.  When your immune system works to its fullest you will not get sick as much.   There goes going to the doc for a script for antibiotics.

2.)  Apples contain quercetin.  Quercetin is a flavonoid that has many health benefits, among which are: a reduced risk of certain cancers, can help prevent heart attacks, can ward off cataracts and macular degeneration, can control asthma and help those sufferinf from Crohn’s disease.

3.)  Apples are low in calories.  Also apples no fat, cholesterol or sodium.

4.)  Apples contain tannins.  Tannins help prevent tooth decay and gum disease.  No need to see the dentist except for cleanings.

5.)  Apples contain pectin.  Pectin has been shown to:  help get bad (LDL) cholesterol out of your blood stream, prevent diarrhea, reduce high  blood pressure and can help prevent gallstones.

6.)  Apples taste great.  And as mentioned above they are less filling (out).

Now that you read all the above benefits of apples,  go out, get a big bag of apple and start munching away.  Just don’t over do it.  You don’t want to have to go to the doctor because you have a tummy ache.

Your Friend and Trainer,

Paul F. Sweatt

The Best Personal Trainer In Wellesley

Does your upcoming vacation have you worried about your waistline? You should be.

The average person gains a pound a day while on vacation.

1lb!

Every Day!!!!!!

But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.

All you have to do is have a plan.

As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.

Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.

Just say no.

• Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
• Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
• Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Follow their lead.  Or just chase after them. Whatever works for you.

Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – that isn’t the best for your waist.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Maybe try a little more that this.

Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.

Trick #5: Snack Healthy

Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

Any of those will do as a healthy snack.  Except for the hand.

Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

Trick #7: Team up with a Pro – Yours Truly!
Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique – guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals – something that you will appreciate while on vacation and at home.

Your Friend and Trainer,

Paul F. Sweatt

PYSCH!

I hate to break it to you, but there’s no such thing as magic weight loss pills.

Don’t fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise?

Well, they are right—proper diet and exercise will cause you to lose weight—without costly bogus pills

Salmon is a rich source of omega 3’s as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you’ve got yourself a healthy, balanced meal that’s ready in only 5 minutes.
Servings: 2

Here’s what you need:

• 1 Sprouted grain tortilla
• 1 Tablespoon low fat cream cheese
• 4 oz Smoked salmon
• 1/2 cup Arugula
• Dash of salt and pepper

1. Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.
2. Roll the tortilla and slice in half.

Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein.

Here are 3 tips to ensure that your 5K goes great.

1. Consult your Doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light then jump in with your training.
2. Train Smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.
3. Stay Hydrated. It’s always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after reach run, and throughout your day.

Have you ever thought of running a 5K?  Yeah, me neither.

Well I looked into it and the benefits you get by training for and running a 5K surprised me.  And i bet that they will surprise you too.

For those of you that don’t know, a 5K race is 3.1 miles.  This is the perfect distance for beginning runners like us. It’s a S.M.A.R.T. goal that’s fun and satisfying to achieve.

Here are the 5 reasons you will want to run a 5K:

1) Toned Legs: Runners legs are muscular, toned and tan. Train for a 5K and you will have amazing legs in no time.

• Calves: Not the easiest muscle to tone in the gym (and boy do  I know it), but these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, mid-foot to toe. Try not to land on your heel.  As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from mid-foot to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
• Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills, do bleacher runs or intervals.
• Thighs: Who doesn’t want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

She didn’t get those legs just lying on the beach.
2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Stomach

Running burns a massive amount of calories. This means you’ll find your body quickly morphing into that of a lean athlete. Don’t over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won’t deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

• Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren’t exercising.
• Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won’t do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
• Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

You know you want one.
4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

I hear they all met by running 5K’s

5) Start A Habit

Although you may find it hard to believe, especially if you haven’t yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It’s not farfetched that you’ll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

Your Friend and Trainer,

Paul F. Sweatt

Wellesley’s Best Personal Trainer

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take the simple tips below and transform your child’s* diet into one that is packed with good health.

*They work with grandchildren as well.

1) Add Color

Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

• Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
• Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
• Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
• Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

• Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
• Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
• PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child’s day.

5) Ban Sugary Drinks

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.