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Sonny Smith & Chad Northcutt

Fit-Werks Personal Training

335 S. Mustang Rd, Ste. A Yukon, Ok 73099


405-265-3445

Visit Our Website


7 REALLY GOOD Reasons to Exercise

Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  1. Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  2. Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

The Power of a Goal

Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you’ll run, how many reps you’ll do or how much you’ll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There’s nothing quite like being able to read exactly where you want to be, where you currently are, and where you’ve come from.

Hummus Tuna Lettuce Boats

Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus.

Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Albacore tuna is a lean protein that provides essential macronutrients to help your muscles develop and recover from your workouts.

To boost the fiber content we are adding some finely chopped celery, red onion and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

15oz canned albacore tuna, packed in water
½ cup white bean hummus
½ cup celery, finely minced
2 Tablespoons red onion, finely minced
2 Tablespoons whole grain mustard
1 teaspoon fresh parsley, minced
2 heads butter lettuce

Instructions

1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard and parsley.

2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals: 144 calories, 4g fat, 8g carbohydrate, 1g sugar, 209mg sodium, 3g fiber, and 18g protein.

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Hear what our clients have to say!!!

April 4, 2017:

Yesterday my daughter asked if I still had any of my "really big pants". Of course I do, every time I've cleaned out my closet I've kept them as a reminder. These pants were sort of my breaking point. They were a size 20, the largest pair of pants I had ever bought. I cried when I bought them, and they were the only pair of jeans that fit me for several months....until one day I barely got them buttoned. For several weeks I got to where I only wore stretchy pants and long tunics, because they were the only things comfortable. In December 2015 I called Fitwerks and talked with Chad, probably for longer than he really wanted to talk to me. I told him all of my excuses (2 knee surgeries, three babies, working crazy hours, between work and home and school activities for the kids I had no time to do anything) and even broke down in tears on the phone. He suggested I come in and talk with him face to face, this was the scariest part for me....it came time to weigh-I hadn't stepped on a scale in months and was absolutely mortified when it read 234 pounds. My body fat was over 40% 😳. He asked me what my goal was-and I told him honestly I'd be happy with 10-15 pounds, but if I could get back under 200 it would be amazing. I'm now well under 200 pounds 😉 and never dreamed I could be anywhere get close to where I am today...and while I am proud of my accomplishments, and the weight loss is a tangible measure of that success, the weight loss is not even on my top 10 list of things I love about Fitwerks. When I hit 50 pounds (it took 16 weeks), I took pictures of myself and my son in these pants together. But the question last night wasn't about anyone else fitting in them-it was could I fit both legs in just one side of the pants. Well.....​
Jeanne Kratz

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Dr. Kevin and Dr. Courtney Green provide the best chiropractic care in Mustang, OK!
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Located in the heart of Mustang, the leading health professionals at Green Family Chiropractic, Dr. Kevin Green and Dr. Courtney Green, are dedicated to helping you achieve your wellness objectives -- combining skill and expertise that spans the entire chiropractic wellness spectrum.We are committed to bringing you better health and a better way of life by teaching and practicing the true principles of chiropractic wellness care.

Patients seeking treatment at Green Family Chiropractic  are assured of receiving only the finest quality care through the use of modern chiropractic equipment and technology. We have a genuine concern for your well-being!

501 N Mustang Road, Suite A

Mustang, Oklahoma 73064


Phone

 

(405) 376-4300

Email greenfamilychiro@gmail.com
Website http://www.greenfamilychiro.com

 

Email: fitwerks@aol.com
Phone: 405-265-3445
Web: Visit My Website