Wellness Workshop

Wellness Workshop


Friday March 19 at 10:45 am & 4.30 pm at South Beach Fitness



Speakers and Topics



John Cypher ISSA Certified Personal Trainer-The secrets to maximizing your time in the gym and taking your fitness to the next level.



Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition Inc. Tips for lifelong healthy eating, including organics and "nutrition from the ground up" in honor of National Nutrition Month



Lisa Radesi, MA, Wellness Counselor, Juice Plus, the Power of whole food nutrition and Juice Plus+, 17 raw fruits and veggies in capsules and chewables.



A childrens workshop will also be held at the same time during the 4.30 session so please bring your family! Also, we'll enjoy delicious fruit and protein smoothies!

Nutrition Tips

Happy National Nutrition Month!

As you celebrate National Nutrition Month this March, focus on making healthy food choices to fuel your body. When choosing a particular food, try to think about the benefits that food will provide:

• Does it contain a good source of vitamins, minerals and/or fiber?
• Is it a good source of antioxidants and phytochemicals to help in disease prevention?
  
• Does it provide adequate protein and carbohydrates to help repair muscles and replenish glucose stores after a hard workout?
• Or, does it just taste good?
  

Food should be eaten for 2 reasons: because it's nutritious or it's truly delicious. Also keep in mind that some foods can actually taste good AND provide us with health benefits! However, most Americans eat quickly or choose foods based on convenience, and often our health suffers and our taste buds miss out. We are often too busy or distracted to practice tasting and enjoying each bite, and we often miss out or ignore signals from our bodies telling us when to start and stop eating. We may also eat for emotional reasons, not related to hunger, including stress, boredom, fatigue, and loneliness. Food can serve many different functions in our lives. But it's important to remember the primary function of food is to keep our body and mind working efficiently. As a registered dietitian, I often work with people to help them re-learn hunger and fullness cues, how to eat mindfully, and how to plan for times when they may have to eat mindlessly. It is important to work on developing a positive relationship with food and your body, while undoing any negative thinking or inaccurate food rules that may have resulted from previous diets.

When thinking about food as fuel, you may also want to consider where our food comes from and how it is grown. The American Dietetic Association established "Nutrition From the Ground Up" as the 2010 National Nutrition Month theme. This may cause many people to pose the question: Should I eat organic? This article from the Mayo Clinic summarizes the differences between organic vs. nonorganic foods. The bottom line is that organic foods do not have a higher nutritional value, and organic brownies are no lower in fat or calories than nonorganic brownies. However, there are benefits to organic eating, especially when choosing the following foods which contain the largest amounts of pesticides: peaches, nectarines, apples, bell peppers, celery, strawberries, cherries, kale, lettuce, grapes, carrots and pears. This list is known as the "Dirty Dozen" and was established by the Environmental Working Group. To review their "Shopper's Guide to Pesticides Complete List" click here. Purchasing organic can also help support local farmers who meet the USDA guidelines for producing certified organic food. To learn more about organic and/or locally grown food, visit the USDA website for their "Know Your Farmer, Know Your Food" campaign. You can also click here to learn more about Florida Agriculture and locate a farmers' market in your area.

For more information on tips for healthy eating and a discussion on how & when to choose organic foods, attend our FREE nutrition seminar on March 19th at 4:30 pm.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

Nutrition Tips

A Time for Health Awareness

February is a month to continue to focus on any health goals you may have set at the start of the new year. Remember there is no better time than the present to prioritize yourself. As we strive to achieve overall health and wellness, this month reminds us of two very important health issues affecting many Americans.

February 5, 2010 is National Wear Red Day

The American Heart Association's "Go Red for Women" campaign is a national movement to raise awareness on the importance of detecting heart disease in women. Heart disease remains the #1 killer of females, and can present itself in many ways and at any age. For this reason, it is important to focus on prevention and work toward living a heart healthy lifestyle. Knowing the risk factors for heart disease is essential in taking steps toward prevention. There are risk factors we cannot control such as age, gender, heredity and race. However, we can work to decrease and treat other risk factors such as cholesterol levels, blood pressure, smoking, physical activity, obesity, diabetes, stress, and eating habits. The American Heart Association offers a website full of information and resources, including recipes low in saturated fat and sodium and high in fiber. It is also important to work with your doctor and/or dietitian who can help you make lifestyle changes to decrease your heart disease risk. Remember to support the cause and wear something red on February 5th!

February 21-27, 2010 is National Eating Disorder Awareness Week

Eating disorders present themselves in many different forms, with many different symptoms. Eating disorders do not discriminate, as they can affect both males and females of any race, children through the elderly, people of any socioeconomic status and at any IQ level. You cannot tell by looking at someone if they are struggling with Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder or the various forms of disordered eating that accompany the diagnosis of Eating Disorder, Not Otherwise Specified (ED, NOS). Individuals struggling with any of these illnesses may keep their internal battles hidden from loved ones for years. Our limited knowledge and our hesitation to openly discuss eating disorders are contributing to the unfortunate stigma, guilt and hopelessness that often accompany these illnesses. In an attempt to increase awareness, the National Eating Disorders Association (NEDA) has declared February 21-27th a time to talk about eating disorders. According to NEDA statistics published in 2005, in the United States:

• As many as 10 million females and 1 million males are fighting a life and death battle with an eating disorder such as anorexia or bulimia. Millions more are struggling with binge eating disorder.
• Eating disorders are more common than Alzheimer’s disease (as many as 10 million people have eating disorders compared to 4 million with Alzheimer’s disease).
• Anorexia nervosa has the highest premature mortality rate of any mental illness, yet eating disorders in general are the most under-funded and under-researched of all the psychiatric illnesses.

Despite these shocking statistics, it is important to recognize eating disorders ARE treatable. Early detection is important and seeking help from a team of therapists, dietitians, physicians and psychiatrists who specialize in eating disorder treatment is essential. As a registered dietitian who helps people struggling with eating disorders, I try to communicate to everyone the importance of avoiding fad diets and working toward decreasing feelings of guilt or deprivation associated with food. Instead, the goal is to create a healthy eating relationship where you learn to taste and enjoy a variety of food in moderation. Food is fuel to keep our bodies strong and healthy, and viewing our bodies in a positive way is crucial. "Take good care of your body. It's the only place you have to live"~(quoted by Jim Rohn).

For more information on eating disorders, as well as a discussion on heart healthy eating tips, attend our FREE nutrition seminar on February 19th at 4:30 pm.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

Weight Loss and Personal Training Combo

Need a boost for your New Years Goals? Don't know where to start?

The Sobe-Fit Wellness & Lifestyle Program:

Fee: $199
This 8-week program incorporates nutrition education and behavior modification techniques to help you achieve your goals for gradual weight loss and a healthier lifestyle. Our program features 8 one-hour weekly classes led by Registered Dietitian, Kristine Van Workum, RD, LDN. If needed, individual nutrition counseling sessions can be added for an additional fee.

The Sobe-Fit Wellness & Lifestyle Program with Exercise:

Fee: $299
This 8-week program incorporates nutrition education and behavior modification techniques to help you achieve your goals for gradual weight loss and a healthier lifestyle. Our program features 8 one-hour weekly classes led by Registered Dietitian, Kristine Van Workum, RD, LDN. In addition, you will have 1 weekly session with a personal trainer to help guide you and design a personalized exercise program to meet your needs. If needed, individual nutrition counseling sessions can be added for an additional fee.

Personal Training Sale

Don’t pass up this opportunity to train one-on-one at a fraction of the regular price!

Offered exclusively with Brett, now through February 14th. Enjoy 50% off the price of a single session and 25% off the price of a package of ten 1/2 hour sessions.. If you’ve been considering personal training, this is a great chance to check it out. Discounted prices are just $20.00 for your first 30 minute session and $247.50 for a package of ten. Sale prices valid for training with Brett Kaminski. For more information or to schedule an appointment please send your request to gm@sobefitness.com

Nutrition Tips

New Year, New You - in 2010!

As we begin a new year and a new decade, start the year off right by focusing on your physical and emotional wellness. Instead of setting resolutions for overwhelming tasks or restrictive diets, try setting small goals to prioritize yourself and your health. Think of fueling your body with essential nutrients vs. depriving it by dieting or excluding food groups.

As a registered dietitian, my advice is always to focus on small goals surrounding behavior change to slowly improve overall health, and to help you reach your long term goals. Start off simple so you stay motivated and committed to the process, and ask for help when you need support. A recent article on CNN Health reviews tips for motivation and change in 2010. In addition, here are my top nutrition & wellness tips to help you bring in a healthy new year:

• Eat breakfast daily. Studies show breakfast eaters are more successful at maintaining a healthy weight throughout their lifetime.
  
• Monitor portion sizes and increase variety. Eating a balanced diet which includes heart healthy fats, whole grain carbohydrates and lean protein sources can help with fullness when trying to decrease the quantity of food you consume.
  
• Pile on the colorful fruits & veggies. Full of antioxidants, vitamins and minerals, fruits and vegetables are also good fiber sources and may help in disease prevention.
  
• Experiment with herbs & spices. Most Americans consume at least double the recommended amount of sodium through eating processed foods and eating out. Instead of reaching for the salt shaker, try various herbs & spices to add flavor without the sodium when cooking meals at home.
  
• Stay well hydrated. Many people feel fatigue as a result of mild dehydration. We can also misinterpret thirst cues as hunger cues, leading us to eat more, when we really just need an extra glass of water.
  
• Eat mindfully. Try to taste and enjoy each bite of food that enters your mouth, without guilt or deprivation. Pay attention to why and when you are eating so you can identify hunger vs. non-hunger or emotional eating triggers.
• Sleep. Fatigue is a common trigger to non-hunger eating. Several studies show adequate sleep helps us function more efficiently on all levels. Sleeping 7-9 hours every night has also been linked to reduced stress, maintaining a healthier weight, increased productivity, and improved mood.
  
• Be active. Any activity is better than no activity, so start out small and gradually increase the number of steps you take each day. The benefits of routine exercise are plentiful.
  
• Stay positive. If you don't believe you can make changes, then chances are you won't even try. Take one day at a time and focus on every little accomplishment.
  

For more discussion on these tips, techniques for mindful eating, and foods that may help reduce inflammation and promote healthier bodies, attend our FREE nutrition seminar on January 22nd at 4:30 pm.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She also specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

Daily and Weekly Rates

We offer weekly and daily rates.  Please stop by for more information.

Personal Training

Personal Trainers often serve not only as coach, but also as confidant, role model, educator and a major source of motivation and encouragement. Here are just a few of the things a South Beach Trainer will provide:

A Fitness Evaluation

A series of questions and simple tests designed to assess fitness.  Oftentimes a trainer will take body measurements for the client as a way to track progress based on their individual goals.

A Personalized Exercise Program

An exercise program based on an individuals fitness evaluation results and personal health and fitness goals.

Supervised Exercise

Personal attention during exercise is the primary function of personal trainers.  Clients are educated about the fundamentals of training as well as proper and safe use of equipment.

Whatever your needs, our expert trainers can help!

At South Beach Fitness, we understand the importance of working with our clients  one on one. Regardless of age, gender, or exercise level, our trainers will empoweryou with the tools, techniques and knowledge to acheive your fitness goals. At South Beach we work with a large range of clients with a mulitude of needs.

Anne Marie Parker
BS Marketing

Certified Professional Trainer

Marathon Competitor and Coach
15 Years Experience

                               

Terry Henderson

BS Exercise Kiniseology

Certified Personal Trainer

 

John Cypher

Certified Personal Trainer

Group Class Instructor
MMA Enthusiast/BodyBuilding
5 Years Experience

 

Sherry Ros

Group X Director

Ace Certified Personal Trainer

Yoga Instructor

Pilates Instructor

Multiple Certifications

20 Years Professional Experience

Exercise Helps Control Blood Pressure

Even minimal exercise can help control blood pressure...
There has been much debate about how much exercise one needs to see health improvements. While the US government along with a variety of health organizations recommend 60 minutes of exercise most days of the week, a recent study reveals that even low levels of exercise can result in lower blood pressure and improved overall fitness.

For the study a group of 100 sedentary men and women between the ages of 40 and 60 were recruited for a twelve-week exercise program. Participants were divided into three groups: 30 minutes of brisk walking five days a week, 30 minutes of brisk walking three days a week, and a control group. In the end, researchers found that both exercise groups saw significant improvements in blood pressure and weight loss, thereby reducing risk for cardiovascular disease.

 

* Provided by IHRSA

Exercise Helps Prevent Alzheimers

Cognitive decline is a problem commonly associated with aging. As people get older, they can become forgetful and confused. Much research correlates exercise with a decrease in cognitive decline and serious conditions such as Alzheimer's disease. However, a new study performed helps to clarify how and why exercise helps cognitive function in people as they age.

Researchers compared two groups of healthy adults aged 60 to 76 years. The first group reported exercising three or more hours per week for the past decade while the other group exercised less than one hour per week. The members of the more active group had more blood flow to the brain, which leads to enhanced brain activity.

* Provided by IHRSA