Behind the Caffeine Curtain

The truth behind caffeine myths.

Unless you're a caffeine expert, you probably have misconceptions about caffeine, one of the oldest and most available drugs available to mankind.

Unfortunately, medical research has contributed to these misconceptions as findings have developed over the years. From Hershey's milk chocolate and energy drinks to over-the-counter medications and diet pills, caffeine is a common ingredient that can have different effects on different people.

But does that mean it's a bad thing?

Here is the inside scoop on five common caffeinated myths.

Myth #1: Caffeine Causes Insomnia
As you lie awake in the middle of the night, unable to sleep, have you ever blamed the three cups of coffee you had that morning? Thankfully, caffeine consumed six hours before turning in for the night will not affect your sleep.

That's because caffeine is rapidly absorbed by your body and is eliminated quickly. Caffeine has a pretty short half-life, meaning it takes on average around five to seven hours for your body to be rid of half of it. Therefore, coffee in the morning will not affect your quality of sleep at night.

However, caffeine consumed later in the day can cause sleep problems. To be on the safe side, avoid caffeine at least six hours before hitting the hay. And if you rarely consume caffeine or have a slow metabolism, you may want to keep your distance altogether, as you're more likely to suffer caffeine-induced insomnia, nervousness, or an upset stomach.

Myth #2: Caffeine Offers no Health Benefit
If you've given up your morning coffee for something cold, it may be time to return to your previous routine. Because research has shown that consuming less than 300 milligrams of caffeine is good for your health. What good does it do for you? Proven perks include increased mental concentration and alertness, as well as increased energy and sociability.

Caffeine has also been shown to improve your immune function and to reduce allergic reactions. Preliminary data also shows that caffeine may be helpful in reducing your risk of developing liver disease, Parkinson's, colorectal and other cancers, dementia, and type two diabetes. Further studies are needed to prove these findings, though the idea is exciting. And it also seems that asthma sufferers can benefit from caffeine, though these findings have yet to be proven.

Just remember that with all of the potential benefits, excessive amounts of caffeine may cause adverse effects, especially if you're older or have high blood pressure. Additionally, a possible connection has been found between high levels of caffeine (more than 744 milligrams a day) and osteoporosis or high blood pressure.

Myth #3: Caffeine Dehydrates
Though caffeine is a mild diuretic, consuming caffeine in moderate amounts won't cause you to become dehydrated. The fluid found in caffeinated beverages offsets the amount of fluid lost when urinating. Therefore, a cup of coffee can count toward your fluid intake for the day.

Myth #4: No Caffeine Is Safe for Pregnant Women
Studies have shown that small amounts of caffeine (such as a cup of coffee a day) have no link to a woman having difficulty conceiving, suffering a miscarriage, giving premature birth, birthing children with birth defects, or have children with low birth weight.

Consuming high levels of caffeine, however, has been proven to increase a woman's risk for miscarriage. Hence why the March of Dimes recommends women trying to conceive or those who are pregnant consume no more than 200 milligrams of caffeine a day.

Myth #5: Caffeine Sobers You Up
Drinking a cup of coffee after too many beers may make you feel more awake and aware of your senses, but you will still be drunk. As such, your judgments and reaction time will still be impaired. While caffeine improves your senses, this actually makes it harder for you to realize the extent of your drunkenness, causing you to think you can do things you shouldn't, such as driving.

Fitness Together Temecula personal training

Overcome Arthritis at Home

A quick list of arthritis home remedies.

When it rains, it really pours. But for those who have arthritis, when it rains, it really hurts. Arthritis is a painful, often debilitating condition that robs you of your ability to live life like you want. Sometimes, it can become so problematic that the thought of getting dressed and leaving the house seems impossible - even if you need to head to the doctor for arthritis treatment.

If you find yourself crippled and at the mercy of arthritis, try these home remedies to find occasional or long-term relief.

Positivity - It may not seem like it right now, but a positive attitude can go a long way toward warding off arthritis-induced pain. According to research, a good attitude may not reduce the actual symptoms of arthritis, but it can improve how you react to the condition. By understanding your condition and coming to terms with how it makes you feel, you're able to focus on other things and put the pain of arthritis out of your mind.

Dinner - Currently, there is no sure-fire way to eat your way to an arthritis-free life. But researchers are attempting to determine if there will one day be a way to avoid or overcome arthritis with food. Until then, pay attention to what foods seem to cause your arthritis to flare up and avoid these foods at all costs. Some of the most common foods that cause arthritis issues include those high in saturated fats or omega-6 fatty acids. On the other hand, omega-3 fatty acids and moderate alcohol intake may help prevent arthritis.

Rosehip - Considered by alternative health advocates to be one of the most beneficial home remedies for arthritis, rosehip often provides instant pain relief, while healing the body's aching tissues and helping ligaments grow stronger. In order to make use of rosehip, mix it with water until it is a pasty consistency, then rub it on the affected area.

Exercise - Getting some physical activity is a great way to increase your ability to perform the tasks of daily life and reduce overall pain. A great way to start reducing arthritis-related pain is by stretching muscles for 10 to 30 seconds at a time. Strength training, aerobic exercise, and swimming are other great workout options. However, avoid running, jogging, and lifting heavy weights, as they can result in more arthritis pain.

Lose - Being overweight puts you at increased risk for arthritis in the knees. Therefore, exercising and working to obtain and maintain a healthy weight will help prevent against arthritis from setting in. Already have arthritis? Losing weight can also help reduce your arthritis symptoms.

Talking - When the pains of arthritis seem too much to bear, talk to someone about it. Doing this helps you pinpoint where the pain is most acute, which helps you target your relief methods. It also helps to have someone else understand the extent of your arthritis pains, as you realize you don't have to keep your feelings of frustration and pain to yourself.

No matter what brings on your arthritis, getting it under control is essential to living and loving life. In the event these home remedies aren't enough to help you enjoy the quality of life you desire, contact your physician for additional treatment options.

In the Doctor's Office
When arthritis beats your best home remedies, your physician may recommend something more. The following are a few of the treatment options currently available:

• over-the-counter pain medications, such as acetaminophen, aspirin, and nonsteroidal anti-inflammatory drugs
• surgical intervention to remove inflamed joint tissue or affected bones
• use of support devices, such as a cane or walker, for increased mobility
• physical or occupational therapy

Fitness Together Temecula personal training

Fight Diabetes With Exercise

Want to wield power over your diabetes? Better get some exercise.

If you're living with diabetes, you would probably like to get a better handle on your symptoms. You may even be seeking a way to control your blood sugar levels without popping pills for the rest of your life. There is good news.

With the right diet, you can take big strides toward good self-management of your diabetes. But for the best chance at controlling your diabetes, you need more than a good diet. You need to get in the gym on a regular basis.

What should you know about combining exercise and diabetes?

Helping Hand
Exercise helps you obtain and maintain a healthy weight, burn excess calories, and most important for those with diabetes - help your body better use insulin. It does this by forcing your muscles to accept more glucose during exercise, thereby lowering your blood sugar levels.

Strangely enough, when you push your body extremely hard, your body increases the amount of blood sugar available, which raises your blood sugar levels. Regardless of which response your body experiences, it's obvious that you can't simply rely on exercise to moderate your blood sugar levels. You'll need to pay attention to how exercise is affecting your body each time you walk into the gym.

Check Yourself
Helpful as exercise is for regulating your blood sugar levels, you'll still need to keep an eye on your levels to ensure your good health. And while you may think you'll have to check your blood sugar levels less when exercising, the opposite is actually true.

To keep your body in optimal health, you'll want to check your blood sugar levels before, during, and after exercising. Since you'll burn calories throughout your routine, which will affect your blood sugar levels, keeping a check on your levels will reduce your risk for dangerous blood sugar drops during your workout. Not comfortable checking your blood sugar levels in public? Run to the locker room halfway through your routine for a private check. Once you understand how your body responds to exercise, you won't need to check your levels during exercise, as you can drink some fruit juice or chew on a few pieces of hard candy while working out to keep your levels where they belong.

Stop Waiting
With all sorts of research showing the benefits of exercise for those with diabetes, there is no reason to wait another day to get started. Whether you opt for aerobic exercise to gain better control over your blood sugar levels or go with strength training to enjoy such improved blood sugar control that you no longer have to take diabetes medication (yes, studies have found this is possible), exercise is your ticket to better diabetes control.

Even with a little bit of exercise each day, you can begin to live a healthier life despite diabetes. By taking a daily walk, an afternoon swim, or a leisurely bike ride around the park and eating a healthy diet, you can do what millions of others dream of doing: taking your health by the horns!

Too High to Help
Sometimes, exercising can be dangerous for those with diabetes. If you're living with diabetes and have blood sugar levels of 300 mg/dL or higher, be extra cautious in the gym. And if your blood sugar levels are 250 mg/dL or higher and you test positive for ketones (byproducts of broken-down fat that develop in the blood and make their way into your urine), exercise can put you in harm's way. Instead of going to the gym, contact your primary care physician.

Fitness Together Temecula personal training

When Your Rotator Cuff Goes Kaput!

Getting a good workout even when your rotator cuff is on the injured list.

All is going well when suddenly, there's a pain in your shoulder. After a quick trip to your doctor, you find out it's your rotator cuff. Now what?

You don't have to sit around moaning and groaning. You can take action to rebuild your damaged rotator cuff. All it takes is three easy steps.

First: Think Protection
No matter what else you do, you will need to keep your rotator cuff from further injury by protecting it well. If you're doing something that causes your injured rotator cuff to hurt, stop whatever you're doing. Otherwise, your already injured rotator cuff can suffer an even worse injury that requires more serious medical intervention.

Depending on your life circumstances, this could mean putting an end to a number of activities that you perform on a regular basis. No matter if the pain kicks in when you pick up your child, perform a certain exercise, or sit in a certain position, you'll need to avoid doing these things when your rotator cuff hurts. Because, while there is such thing as good pain when you're in the gym, all pain is bad pain if it is affecting an injured rotator cuff.

Second: Strengthen It
You're not going to be able to baby it forever. Eventually, you'll need to begin strengthening it, and the sooner you get started, the better off you'll be in the long run. To get started, try these exercises. In the event any of them cause you rotator cuff to hurt, take a break and try it again later.

Lie and Lift - Lying on your uninjured side, allow your injured arm to rest on your side, bent at the elbow so your hand is on your belly. Hold a weight in the hand resting on your belly and place a small towel under the elbow of your injured arm. Slowly lift your forearm until it is pointed straight in the air, being careful to keep your upper arm against your side. Return slowly to the starting position and repeat.

Stand, Bend, Spin - Standing up beside a table, bend at the waist and place the hand of the uninjured arm on the table for balance, while your injured arm dangles freely. Slowly draw circles in the air with your injured arm, starting with small, tight circles, and making the circles larger and larger. Repeat this a few times each day.

Grab and Pull - Tie a piece of rubber tubing to a doorknob. Standing near the door, place your injured arm against your side, elbow bent at 90 degrees, and reach to your side to grab the tubing. Carefully pull the tubing across the front of your body keeping your upper arm against your side, and then return to the starting position for 10 repetitions. As you gain strength, increase the number of repetitions you perform.

Hold and Stretch - Place the hand of your injured arm on the middle of your lower back, palm out. Then reach back with your other arm and grab the hand. Slowly pull the hand belonging to your injured rotator cuff up toward your shoulder. At the peak of the stretch, hold for a couple of seconds, return to the starting position, and repeat.

Third: Remember the Rest of Your Body
An injured rotator cuff may keep you from a number of activities, but it shouldn't keep you from visiting the gym. On top of performing appropriate exercises to rehabilitate your rotator cuff, you should continue working out the rest of your body to maintain good health.

Just be careful. If any part of your exercise routine causes pain to your rotator cuff, skip that exercise set and get started on the next thing on your exercise to-do list. And if the pain continues after you're finished with your workout, try a little over-the-counter pain medication. In the event this isn't enough to ease the pain, contact your physician.

Aging with Care.
Rotator cuff injuries increase with age, so each year, you are more and more likely to suffer a rotator cuff injury. To beat the odds, exercise your shoulders frequently, use proper form when exercising,  and take regular breaks during activities that require repetitive movements with your arms and shoulders.
Fitness Together Temecula personal trainer

PACK Small Group Personal Training

Over the past 5 years, Fitness Together has had the privilege of training an amazing group of people, and has played a part in changing many, many, lives... and it has been our honor and great pleasure to do so. We are always striving for excellence in providing outstanding service and results to our clients, and we also like to remain open-minded as to how we might improve our service and ultimately your experience.


People who see the value in investing in their health are the backbone of our business. Without question however, the biggest challenge we have faced over the years has been how to make training at FT more economical for our clients while maintaining the effectiveness, and essence of what makes us special. Well, we’ve figured this one out... and it's very exciting!

I can’t even begin to count the number of friendships I’ve seen develop between clients that have met at Fitness Together. The bonds that form when people share in a common mission… a common struggle… a common challenge. Those are tight bonds. They are inspiring, motivating, and life-changing. How great would it be if you had the option to train at the same time, side by side with those who can inspire you, and whom you'll likely inspire? What could be more appropriate for clients of Fitness Together than to have the opportunity to encourage and motivate one another, and to train TOGETHER!? - to get FIT TOGETHER?

I’d like to formally introduce you to Fitness Together’s Small Group Personal Training, affectionately referred to as PACK.

Now, before I jump into the exciting details, I want to get a couple of things out of the way first. If you love One-on-One personal training with FT, you have nothing to fear. We are not replacing anything . . . but what we ARE doing is offering an additional or alternative way to benefit from being a part of FT. PACK Training will be a perfect fit for some, not a fit for others, and many will likely do a bit of both - PACK and one-on-one training. The great thing is that we will now have the ability to offer an additional training option that will further enable us to customize a program to fit your needs, your budget and your life.

And now, the details!

If you feel that PACK Training is a good fit for you, you will train as part of a small group or “PACK” of 2 to 4 Fitness Together clients. This will still be personal training but rather than conducted one-on-one, it will be conducted as Small Group Personal Training. One of our training rooms is being completely re-equipped so it will be conducive to training a “PACK” of up to four clients... and it’s going to be AWESOME! The PACK sessions will consist of a dynamic warm-up, a PACK workout that includes strength training and metabolic conditioning, and will conclude with a cool-down and stretch. PACK will be conducted by the same FT trainers you’ve come to know and love. The PACK workout will include 4 "scaled" levels for each exercise. This means that each exercise in the PACK workout is “scaled” or modified on an individual basis to ensure an appropriate training level for each member of the “PACK”. You will always be working at your appropriate level.

To help optimize your budget, PACK Training is about half the cost of our current One-on-One personal training. Further, we are offering PACK Training on a monthly payment structure to ease your personal cash flow.

Over the past several months, PACK Training was tested to see how it would be accepted. I knew that people would be excited about the lower cost, but what was really exciting to me (as a trainer) was the way the “PACK” encouraged and motivated each other to keep going... to work harder... to do more! It was very inspiring. They were working harder than they had before, and they were having an absolute blast doing it. I’ve never seen so much energy, motivation, inspiration and fun bundled into a workout. Here’s just a sample of feedback from the many FT clients who participated in the PACK testing:

“PACK training is absolutely awesome. I can’t get enough.”- Erin T.

“I love the added accountability of knowing that I’m a part of something bigger than myself .”- Kelly A.

“. . .and the only thing better than hearing “GREAT JOB!” is hearing it 4 times!” - Anna N.

“You guys are annoyingly good at what you do.” - Ed S.

“I love it. What the heck took you guys so long?” – Marty M.

As a subscriber to our newsletter, you are receiving advance notice on the introduction of PACK Training. Based on the feedback from the PACK testing and the number of clients that have requested this over the past five years, there is no doubt in my mind that the PACK sessions will fill up very quickly. If PACK is not something that you’re interested in, that’s perfectly fine. It remains our privilege to continue providing private personal training in the one-on-one capacity that we have always specialized in. If however, PACK is something you are even remotely interested in, you need to let me know IMMEDIATELY, so that we can discuss the details with you and answer any questions that you may have. In the next couple weeks we will be offering PACK to our current and former clients and shortly thereafter opening PACK sessions to the rest of the community... at which point sessions will fill up fast.

Here is your opportunity to try PACK first! Please know that during the weeks of December 17 - 23, and January 2 - 7 we will be offering a Free PACK Week. PACK Week is an opportunity for you to try it out first before we offer it to the public. This will allow you to train in the PACK environment and to experience all of the benefits and synergy of this style of training first hand. At the end of the week, we can sit down and determine if and how PACK training fits for you.

To ensure your spot in PACK Week please email, call or meet with me – or simply let us know now via this link:

Register for PACK Week Now.

We would love to hear back from you on this new offering whether you would like to try it or not so please don’t hesitate to email me or call to discuss. Thanks again for being such a huge part of making FT great.

Exercise Meets Video Game

Do video exercise games really count?

Ever since the world has realized that exercise makes you healthier, human beings have sough to make exercise more enjoyable. Hence the never-ending litany of exercise fads that come and go, claiming to make exercise not just tolerable, but something you won't want to do without.

These days, fun exercise isn't packaged in the form of a new aerobics class. It comes in the form of a video game console. But can a video game really deliver on its fun fitness promises?

Why, Yes It Can
If you've considered investing in a video game system that allows you to exercise while playing, it may be time to do it. Because while your fears of false advertising are well grounded, exercise video games are the real deal. That's right - they can help you burn some of those extra calories you ate today.

Currently, there are a few video game consoles that combine exercise and video game fun. With these systems, your body movement determines how well you perform on any given game. The success of these systems is so great that researchers have studied their effectiveness and found that video exercise games can get your heart rate pumping at a moderate level and improve your mood.

But You've Gotta Be Careful
While it is possible to get some exercise with your video game console, it's also possible to play many of the video games intended to get you moving without actually doing any movement. Therefore, if you're going to invest the money to buy video games intended to make you move, you'll need to invest the energy required to actually burn some calories.

In other words, you're not going to burn any calories if you sit in your chair and flip your wrist during a video game tennis match. You're going to need to stand up, stay on your toes, and really swing that controller like a tennis racquet. Not interested in making the necessary movements with your body to get the most out of your video game console? Then you're going to need to bypass video games and go with some good old exercise.

Go with the Combo
Even if you work yourself each day with a video game exercise program, your body will probably crave a little bit more. So, it's still important to get in the gym a few times each week regardless of your video game-related exercise routine.

So what's the best way to use the gym and your game console to your advantage? Do what you normally do in the gym. Make sure you get at least 30 minutes of exercise three to five times a week. Stay in your aerobics class, stick to your weight-lifting regimen, and continue swimming laps a couple days a week. When you get home, go about your normal routine as well. But when you consider settling down for an hour or two of television, turn on your favorite exercise video game instead.

With a round of golf, a couple matches of tennis, and a game of soccer, you'll burn quite a few extra calories and help your metabolism stay high throughout the day. So if you're interested in using video games to boost your exercise routine, maintain your gym membership, toss some movement-heavy video games into the routine, and you'll be in better shape than ever.

Burn, Baby, Burn!
Been using your video game console to get some extra exercise? Congrats! If you do it right, you're burning about 250 calories an hour. Not bad for family fun, is it?

Fitness Together Temecula personal training

Pre-Diabetic Diet

On the verge of diabetes? Eat right to keep it at bay.

When type 2 diabetes sets in, you can expect a life full of tedious and exact portion control, medications, blood tests, and injections. But what if you could catch diabetes before it ever set in, and thereby avoid all of these potential problems?

Thanks to a diagnosis of pre-diabetes, you can. If you're willing to change your diet.

Know the Numbers
With pre-diabetes, your fasting blood sugar level (level of sugar in your blood) is between 100 and 125 mg/dl. These measurements are right next to the 126 mg/dl that indicates you're diabetic, and if you don't make some lifestyle changes, you can easily enter the land of diabetes. By watching what you eat, you can actually lower your blood sugar levels, preventing pre-diabetes from turning into type 2 diabetes.

Ready to sidestep diabetes by what you put in your mouth? Then take notes on a new diet plan:

Eat Less
If you're overweight and have been diagnosed with pre-diabetes, your first step toward a healthier diet that can reduce your risk for diabetes is to lose weight. The best way to do that is to look at how much you eat every day. Spend time eating out of boredom? You can't do that any more. If you're going to fight off diabetes, you're going to have to eat for energy. That means listening to your stomach and only eating when you're hungry and stopping when you're full. A few easy tips to help you do this include drinking a glass of water before each meal, going to bed earlier (this will prevent unhealthy late-night snacking), and chewing your food well and slowly.

Eat Better
Now that you're eating less food each day, you'll need to eat the right kinds of foods if you really want to help your blood sugar. Instead of greasy, fatty foods, go for something a little healthier. This means grilled or broiled instead of fried food, more fruits and vegetables, and leaner cuts of meat. It also means saying no on occasion, but there is good news about your sweet tooth.

Choose Wisely
While you don't want to stock up on cookies and cakes, you don't have to mark them off your list altogether either. With pre-diabetes, the secret to success is moderation and being choosy. That means only having a small slice of cake during very special occasions. And instead of going back for seconds, relish in the piece you had and enjoy it so much that you don't need a second piece.

Choose Daily
In addition to choosing which sweets to eat and when, you've got to make other dietary decisions on a daily or even hourly basis. Should you go with chicken or a hamburger? Baked beans or a salad? Find out what is in different dishes and choose the option that has less sugar, fat, and calories. If low-fat, low-calorie options don't look too appetizing, then go for the hamburger. But only eat half of it and skip the fries. Tomorrow, give the chicken a try. Or better yet, give up meat one day a week and focus on getting more fruits and vegetables.

Eat Up the Gym
As you probably suspected, what you put in your body doesn't have the final say over whether or not your pre-diabetes will turn into type 2 diabetes. If you want to fend off diabetes and pull yourself out of the pre-diabetic realm, you'll also need to spend some time in the temecula gym.

By working out regularly, you help your body make use of the food you eat each day. That way, your food gets burned off as energy instead of sitting around and increasing your blood sugar levels. So eat well, and make sure you couple your new eating habits with regular exercise for maximum diabetes-fighting power.

Fitness Together Temecula personal training