| REFER-A-FRIEND |
Personally
Fit offers members a FREE month of fitness dues for referring a friend
who signs up for a 6 month membership. We will also give
your friend an additional FREE month of fitness dues. The more friends
you refer, the more FREE months you can receive.
Some restrictions do apply. Please see Nancy for more details.
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| HAPPY BIRTHDAY | 
Susie Alvarez
Abe Baum
Eileen Baum
Bob Baxter
Sharon Chickering
Beverly Cole
Pearl Cutler
Maria Luisa Edwards
Mark Fiocco
Cory Flewellen
Anne Gillespie
Alex Gordon
Luis Guerena
Bernard Johnson
Roy Johnson
Donald Kennedy
Rosemarie Mamaghani
Margaret Martin
Kay McClain
Sonja Metscher
Ken Rash
Paul Reading
Jan Schultz
Cindy Sutherland
John Washburn
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| JOIN OUR LIST |
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 Dear Patti,
This
month we celebrate St. Patrick's Day as well as the first day of
spring. Did you know that originally the color associated with
Saint Patrick was blue? Over the years the color green and its
association with Saint Patrick's day grew. And, on the sports
front, the Cincinnati Reds were the first team to ever wear Saint
Patrick's Day hats.
This month we encourage you to evaluate
and update your workout - make sure it is individualized specifically
for YOU. Check out the article from Andrew below. And,
for chocolate lovers, Janice brings us some very good news. If you
need any more excuses to eat chocolate you will find plenty in this
month's article.
As always, our staff here at Personally
Fit takes great pleasure in making sure each and every visit you
make to the club safe and enjoyable. If there is anything we
can do to help you, please let us know. Stay Active, Stay Healthy and PERSONALLY FIT!
Doris, Jim, Brian, Cathie
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The Power Within YOU - Andrew Doell, PT
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 With
all the bodies that the physical therapists and trainers here at
Personally Fit have meticulously evaluated, one thing has become very
clear - no two bodies are the same. That is why we say that a personalized workout is the best workout. In addition, no two workouts are identical either, nor should you expect them to be. What you should expect is for each workout to be effective every time. Here are some fundamental rules to maximize every workout session, both safely and consistently.
Hydration Drink more often. Do not wait until you are thirsty, especially on days you intend to come to the gym. Simple dehydration can cause early fatigue and lower your ability to recover from your workout. Nutrition Eat 45 to 60 minutes prior to your workout. A healthy meal or low fat protein and carbohydrate rich snack will power you through. If you eat too close to your workout, you will feel heavy and lethargic. Conversely, without fuel you will tire out prematurely. You should eat a healthy snack within 45 minutes after finishing your workout which will help you recover for your next workout. Intensity Avoid the valsava maneuver. Do not "bear down" when you push or pull through the resistance. Breathe out during the intense stage of the exercise. This will keep your blood pressure stable and provide proper oxygenation to your tissues. Use the "phrase rule". At
any point during your intense workout you should be able to speak three
phrases or about two sentences in row without taking a breath. Staying
at that level of exertion, assuming you are comfortable, is an easy way
to know you are working hard enough to get results. Technique Constantly evaluate your technique with each repetition. Ask a trainer or therapist if you are unsure. Stop if you cannot push or pull through the full range of motion. Proper technique recruits more musculature, reduces chance for injury, and gets faster results. Sequence
Our personal
trainers can effectively "freshen up" and optimize your routine to help
you maximize each workout and reach your potential.The
order in which you do your exercise is extremely important. Exercises
that use more muscle groups (i.e. squats, pull ups) should be done
first, then each successive exercise should become more isolating to a
muscle (i.e. bicep curls or hamstring curls). Alternate your exercises between upper and lower body. Also try mixing up the order with the previous rules in mind.
Lastly, be sure to use the experienced staff available here at Personally Fit. If you suspect you are developing an injury, nip it in the bud and seek help from our capable physical therapists.
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Great News for Chocolate Lovers!
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No
longer a forbidden food, chocolate - specifically the dark variety- is
now found to have protective benefits for our heart health. These
benefits include decreasing blood pressure, improving glucose
metabolism and improving the health of the lining of blood vessels. Compounds
in chocolate that are responsible for these benefits come from the
cocoa content, which is rich in powerful antioxidants and flavinoids. These nutrients are also abundant in other foods such as fruit and vegetables, black beans, green and black tea.
As
with all calorie dense foods, such as nuts, oils, avocado, portion
control and working these items into your personal meal plan to avoid
excessive calorie intake is an important concern. Excessive calorie intake over time, no matter how healthful your diet is, will lead to weight gain. People with diabetes may also consider the use of sugar-free chocolates, now widely available in most stores. However,
even though sugar alcohols used in these candies, such as sorbitol,
mannitol and xylitol have half of the carbohydrates and calories of
sugar, they can still raise blood glucose and are not a reduced calorie
version of candy. They may also be high in total and
saturated fats, and excessive intake of these sugar free candies may
have an unwanted laxative effect.
Including chocolate into your heart-healthy or calorie controlled diet can make your meal plan more enjoyable. Here are a few tips to indulge yourself in a healthy way:
- Work with a registered dietitian. He
or she can help you work out a meal plan to include your favorite
foods while maintaining weight and blood sugar control.
- Portion control is key. Carefully
read the labels of your favorite foods to determine how many
calories, grams of fat, sodium and carbohydrates are provided in
the referenced serving size.
- Make chocolate or sweets part of your meal. Your
weight and blood sugar level (if you are affected with diabetes)
will be less likely to be affected if you replace a small portion
of a sweet for another carbohydrate, such as white rice, bread or
potato. However, remember, whole grains and
starchy vegetables also have vitamins, minerals and fibers which
candy doesn't have.
- Limit saturated and trans fats which are common in many pastry desserts including those with chocolate.
- Choose dark chocolate with a high cocoa content for the greatest health benefits. Many are labeled with the percentage of cocoa (70% or higher is recommended).
- Serve small pieces of dark chocolate with fresh berries and almonds for an attractive and healthy dessert.
- Start out your day with a healthy bowl of old fashioned oatmeal, and sprinkle on a tablespoon of mini dark chocolate chips. Along with helping to manage weight, breakfast will be something to really look forward to. A rich source of soluble fiber and protein, oatmeal will keep you satisfied for the whole morning.
Contributed by
Janice Baker, B.Sc., M.B.A., R.D., CDE, CNSC
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| Exercise of the Month - Hip Flexor Stretch |
The hip flexor stretch targets the Iliacus, Psoas Major, and Psoas Minor. It is a relatively simple stretch that should be included with, but not limited to, all of the following conditions:
Low and mid back pain
Sciatica
Hip pain including arthritis and bursitis
Patellofemoral pain (anterior knee pain)
Knee arthritis
Iliotibial band conditions (i.e. friction syndrome)
Runner's knee
Patellar tendonitis
Achilles' tendonitis
Plantar fasciitis
Hip Flexor Stretch (Lying)
Begin
lying on your back, with your buttocks at the very edge of a bench or
bed. Take one knee towards your chest as far as possible, letting the
other leg drop down towards the floor. Hold for 15 seconds and
repeat 4 times at a mild to moderate stretch pain-free.
Hip Flexor Stretch - Lunge
Begin
in the lunge position, with the leg to be stretched behind you. Keeping
your back straight and buttock muscles contracted, gently lunge forward
until you feel a stretch in the front of your hip. Hold for 15 seconds
and repeat 4 times at a mild to moderate stretch pain-free.
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JSM BodyWork Therapeutic Thai Massage
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JSM BodyWork
focuses mainly on Thai massage and Thai reflexology, and will provide a
unique combination of excellent massage therapy with value pricing.
JSM BodyWork is the answer to an increasing demand for stress and pain relief.
What does Thai massage feel like?
- Thai massage is more energizing and rigorous than more classic forms of massage.
- Thai
massage is also called Thai yoga massage, because the therapist uses
his or her hands, knees, legs, and feet to move you into a series of
yoga-like stretches. Many people say Thai massage is like doing yoga
without any work.
- Muscle compression, joint mobilization, and acupressure are also used during treatment.
- People describe Thai massage as both relaxing and energizing.
What should I expect during my visit?
- Thai massage is usually done on a padded mat on the floor.
- No oil is applied, so you are fully dressed. You are usually asked to bring or wear comfortable clothing to the massage.
- A typical Thai massage is 60 minutes.
Offered Tuesdays and Thursdays at Personally Fit.
Please call 858.560.9999 to schedule an appointment today.
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