New PHASE II Yoga Series Starts this Week!!

Back by Popular Demand! Deborah Richter will Lead two new 8 Yoga Series Classes beginning this coming Sunday April the 15th. Space is still available for the 6:45 PM class. The Benefits of Yoga transcend the obvious benefits of increased flexibility, strength and mental focus to other great advantages like improved circulation, weight loss and reduced muscle and joint pain! There is still space available so call today to book your spot! (919)859-3948

Want to Break a Snacking Habit?

Eating with your non-dominant hand could help, reports Personality & Social Psychology Bulletin. “It makes you pay attention to what you’re doing,” says coauthor Wendy Wood, Ph.D. “That gives you a window to decide whether you really want to eat or not.”

What To Do If You Get Sick

For a cold:
1) Rest – give your body a chance to fight the virus.
2) Drink warm liquids – water with honey, tea, and chicken soup, etc.
3) Gargle with warm salt water – helps to ease painful swelling in the throat.
4) Take a bath or shower – warm, moist air can loosen phlegm & soothe a sore throat.
For the flu:
1) See a doctor.
2) Take OTC pain relievers.
3) Rest & drink plenty of fluids.

Food of the Month!

What green vegetable is eaten by almost every culture and is appreciated for it’s high iron and vitamin content? SPINACH!
Here are just some of the great benefits you get from eating spinach:
1) the dense green color means a high amount of chlorophyl. This helps the body detoxify.
2) the high amount of B vitamins helps you manage stress and build muscle.
3) the fiber in spinach help your digestive system work better and can help expedite weight loss.
So eat more spinach. Popeye wouldn’t steer you wrong!

Center Staging

Stock your fridge and pantry the right way: According to a new study in Applied Cognitive Psychology, people are most likely to favor items in the middle of a row, so that’s the best place for healthy staples such as fruit, veggies, and low-fat dairy. If you have an emergency stash of chips or candy, make sure it’s well off to one side.

Fitness On The Road

Think ahead. To stay toned while traveling, book a hotel with a
workout room or inquire where the nearest fitness centers are located.
Alternately, revive old but dependable exercises. Sit-ups, push-ups,
lunges, bench dips and jumping jacks can all be done in your hotel room.

Rev Up Your Metabolism

Back by popular demand! Personal Trainer and Health Coach, Deborah Richter will be giving another talk on February 9th at the beautiful Capital City Club of Raleigh atop the BB&T building; 21st floor from 5:30 to7:00PM. This presentation called ‘Rev up Your Metabolism’ will enlighten you as to why metabolism can be too slow and what you can do about it! Don’t miss this dynamic and motivating lecture that will get you fired up and empowered to reach your health and fitness goals. Let 2012 be your year to reach higher and not stop until you get there! Call Deborah Richter at (919)434-7372 to confirm your seat. The cost is just $25.00 at the door and cash and credit cards are welcome. Deborah Richter has been a Personal Fitness Trainer for eleven years and a Health Coach for seven. Her clients refer to her as a fitness doctor and compare her knowledge of the body to their favorite physicians.

PHASE II 90 Day Fitness Challenge!!

It’s the new year and if your body needs some toning, firming, strengthening, lengthening or an overall tune-up, come join us for the 2012 – 90 Day Fitness Challenge at PHASE II Personal Training of Cary on January 6th at 7:30 PM. Deborah Richter will give a free talk on how to Increase your Metabolism safely and get a great start on your weight loss or overall fitness goals for the new year. Call to confirm your attendance – (919)859-3948.

Shot Through the Heart: Your Job’s to Blame

Researches in the UK studied 6000 British civil workers and reported online in the European Heart Journal that those working 3-4 hours of overtime per day had 60% greater risk of hear disease compared to those with no overtime work.
While the precise reason for relationship is unknown, the scientists speculated that those who work overtime are less likely to exercise,relax and unwind. Also,they tend to be type A personalities who don’t take time off when ill.

Sleep More, Lose Fat

If you’re sleeping less these days, then you’re probably eating more, a new study reports. Researchers in France monitored the food intake of a group of men after they slept for eight hours and then again after sleeping just four hours.
When they got only half a night of sleep, subjects were not only much hungrier the next day but also ate nearly 600 extra calories than when they had a full night of sleep. Previous studies have shown that sleep-deprived individuals have higher levels of ghrelin, a hormone that makes you hungry, and lower levels of leptin, a hormone that ramps up metabolic rate and curbs hunger.
There’s no better excuse for squeezing in eight hours of sleep.