What’s New?

THE TEN WEEK PROGRAM/ BROAD STREET RUN

10 week program designed to help you prepare for the Broad Street Run or get bikini ready by summer.

Cost: $300

Start Date: March 2, 2012

End Date: April 4, 2012

WHAT DOES IT INCLUDE?

• 2 meetings a week
• Group strength training class (outdoor training just bring yourself **if bad weather indoor training) help you improve your overall physical strength and nurture the mind
• Long run meet-up (help you pace your speed and improve your time gradually)
• 10 week workout plan (exercises to help you continue throughout the week)
• 6 week meal plan (designed to help you create and maintain a realistic eating habit)
• Optional grocery shopping (help you learn and began to understand what you are buying and to see the options available to you
• 24 hour support  line (when you are feeling weak and need the support or motivation to continue)
• Free T-shirt
• And a free Water bottle
• 10% next group or personal package

We will help you set a SMART goal to achieve your goal for the New Year. After so many back to back holidays this is the perfect time to give yourself the support system and a stable foundation to regain control of your eating, begin new habits such as maintaining a regular active life and gaining a healthier self.  

Contact: Marie Ireola

The Benefits of Using a Personal Trainer

Trimming down and maintaining your ideal weight can be hideously difficult. From eating the right food to choosing the right exercise and everything in between, one may invariably forget one pertinent detail or make a mistake regarding their diet and end up 10 pounds overweight or with bulging biceps when all you really wanted was to tone your muscles.The Benefits a Personal Trainer  Accurate Fitness Evaluation. Let’s face it; a lot of us tend to over- or under-estimate our physical abilities and therefore end up with strained muscles and joints (which can lead to health problems) or a lax exercise regime (which lengthens the time enabling us to reach our fitness goals). However, with a personal trainer, your physical fitness will be accurately evaluated and you can be quite sure that whatever fitness program you end up with is the ideal one for you. Motivation. It really is easier to exercise with someone around and a personal trainer is just the right person to have on your side if you have a fitness goal you’re sweating to attain. A personal trainer will know exactly when he has to act as a tough general, a great source of encouragement and inspiration or simply as a friend to talk to and listen to your personal health woes. Customized Fitness Program. Contrary to popular opinion, there’s no such thing as an exercise or diet program that fits all. In short, what may work for others may not work for you and what may take others weeks to achieve may mean one year’s worth of effort in your part. But how will you be able to determine what fitness program is best for you unless you consult an expert? Safety.A lot of accidents can happen during unsupervised exercises so having a personal trainer will ensure that you are using health club equipment the right way. Not only does this prevent serious physical injuries, it ensures that you get the most out of your exercise routines. The Need for Change. Perhaps one of the things that hits even the most health-conscious individual is boredom! Sometimes, all that one needs is a little change in one’s exercise routine and with a personal trainer beside you, he or she can can come up with different exercise programs, all geared towards keeping you active and interested in going to the gym. What to Look for in a Personal Trainer So are you convinced now that a personal trainer is what you have been needing all this time? If so, following are some of the items you should look for in a personal trainer. -Education. Remember, you are relying on this individual to guide you in your fitness goals. As such, it is important that he or she is certified by reputable fitness organization. -Experience. It builds one’s trust and confidence if you know that your personal trainer has had vast experience so be sure you know his or her credentials. Also, keep in mind YOUR fitness targets. For instance, if you are a bodybuilder, get a personal trainer who specializes in bodybuilding. -Personality. A great personal trainer is one who is dedicated to your fitness objectives. As such, he or she should be attentive to your needs, be a good listener and one who constantly keeps track of your progress or failures. A trainer also provides: guidance on reaching your goals education about strength training, cardio and basic nutrition motivation & efficiency accountability ways to help track your progress safety What is a Session Like? Each session lasts about an hour. The first meeting is devoted to assessing fitness level, body measurements, exercise and health history and goals. Be prepared to step on the scale and answer specific questions about your goals. After that, you’ll spend most of your time on strength training, cardio and flexibility.

THE MAGNIFICENT 7

Seven foods that can aid and helping maintain a healthy life. According to WebMD the magazine these 7 colorful vegetables and fruit and wheat are low in calories and fat, and power-packed with phytochemicals and antioxidants that may help reduce your cancer risk.

1. Garlic: whoever thought garlic breath would be good for you? The same sulfur compounds causing that odor may also stop cancer-causing substances form forming in your body, speed DNA repair, and kill cancer cells.  Garlic battles bacteria, it reduces the risk of colon cancer. To get the most benefit, peel and chop the cloves and let them sit 15 to 20 minutes before cooking. Garlic is the powerhouse of the allium family. But onions, leeks, chives, and scallions might also protect against stomach cancer, some research suggest.

2. Broccoli: contain phytochemicals called glucosinolates, which produce protective enzymes that are released when you chew the raw veggie, rupturing the cell walls. Broccoli is most protective against cancers of the mouth, esophagus, and stomach, according to a review of clinical studies conducted for the world cancer research fund.

3. Tomatoes: the red coloring in tomatoes makes a juicy, ripe one hard one hard to resist-and makes it a potential weapon against prostate cancer. The red hue comes from a phytochemical called lycopene, a powerful antioxidant, which is most concentrated in tomatoes. Several studies suggest that a lycopenerich diet is connected to a reduced risk of prostate cancer. Researchers are not yet sure about this connection. In laboratory test, lycopene has stopped other types of cancer cells form growing.

4. Strawberries: berries scoop up disease-fighting honors. Research points to possible protection against heart disease and memory decline as well as cancer. Strawberries are rich in antioxidants such as vitamin C and ellagic acid. Eating fruit, including berries, probably decreases the risk of lung cancer and could prevent cancers of the mouth, esophagus and stomach, according to research.

5. Carrots: carrots are packed with disease-fighting nutrients. They contain beta-carotene, an antioxidant scientists believe may protect  cell membranes form toxin damage and slow the growth of cancer cells. And carrots deliver other vitamins and phytochemicals that might guard against cancers of the mouth, esophagus, and stomach.

6. Spinach: spinach is rich in lutein and zeaxanthin, carotenoids hat remove unstable molecules called free radicals from your body before they damage it.

7. Whole grains: bland white bread cannot compete with hearty whole wheat in taste or nutrition. Whole grains deliver plenty of fiber, they contain lignans, which act as antioxidants, and saponins.

 

Why Do Yoga?

Yoga makes you feel better and it plays out on and off the mat. Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and spirit. Besides isn’t that what we all strive for even if we practice different styles. Yoga lets you tune in, chill out, shape up simultaneously. Yoga imporves flexiblity, muscle tone, increases stamina, reducess stress and much more.

There are so many inspirations we can use in our personal lives from the poses to breathing postures. It is so interesting how the lack of balance  or being too tight in our poses really relates to our feelings and relationships off the mat. When we start to let go and become vulnerable on the mat we sometimes discover and learn things about ourselves we did not expect to learn off the mat.