Video Game Workouts are No Match for the Gym

Working out at Worcester Fitness still better than just video games!

Working out with Nintendo Wii causes fewer injuries than lifting weights, or running on a treadmill, but it’s not as good

for your heart as going to the gym, a new study finds. Wii Fit users were tracked over a nine-month period;

308 injuries led to an emergency room visit.

The data was drawn from the National Electronic Injury Surveillance System, which records emergency room

visits from 100 hospitals and then extrapolates injuries nationwide.

The researcher then used the database to compare the risk of getting an injury to the risk of getting one when going

to an actual gym and found that those who lift weights at a gym are four times

more likely to visit the emergency room with an injury. And people who run on a treadmill are 1.5 times more likely to wind up inured.

“It’s the old ‘everything in moderation’ axiom,” says Worcester Fitness Personal Trainer Kat Pittinger,

“video games are fine for fun and in some cases a great activity for those who are new to movement of any kind.

But a true strengthening and heart exercising workout is the only way to keep your body truly healthy.”

However, findings indicate that the benefits of going to the gym far outweigh the benefits of virtual exercise –

even when accounting for the risks of injury. Using previously published data, the new study noted that people

tend to burn twice as many calories per minute doing an actual activity than when doing the same activity on the Wii.

Troyer D. (2010). Ohio State University.

Overweight Middle-Aged Women at Risk for Dementia

Now a Worcester Fitness weight loss program can possibly help ward off dementia.

A study examined nearly 9,000 women who were enrolled in the Women’s Health Initiative, a large government-sponsored

study of postmenopausal women. For every one point increase in a woman’s body mass index (BMI), her score on a standard

memory test, though still in the normal range,

dropped by one point. The memory loss was worse in “pear-shaped” women who carry excess weight around their hips.

Researchers observed women ages 65 to 79 with no signs of dementia or other brain abnormalities.

They examined BMI, waist and hip measurements, and reviewed the women’s scores on a 100-point

cognitive functioning test known as the Modified Mini-Mental Status Examination.

Roughly 70 percent of the women were overweight or obese. After controlling for age, level of education,

and vascular diseases that have been shown to raise the risk of dementia,

such as stroke, the researchers found that the association between obesity and poorer memory and brain function persisted.

“I have specialized in bringing older women to exercise through water and land based programs,” says Director of Aqua

Therapy at Worcester Fitness Janet “Picky” Lanigan, “The results have been amazing for my clients, both physically and mentally.”

Kerwin DR. et.al (2010). “The cross-sectional relationship between body mass index, waist-hip ratio,

and cognitive performance in postmenopausal women enrolled in the women’s health initiative.” Journal of the American Geriatric Society.

Prolonged Sitting Shortens Lifespan, Even for Non-Obese

Worcester Fitness offers a list of safe and effective desk stretches for those of us who spend a long time sitting when we work.

Researchers suggest the more time you spend sitting, the less total energy you expend, which can lead to weight gain

and increased obesity and affect your metabolism as well as risk factors for various diseases.

However, they found that while exercise did lower the mortality risk tied to sitting,

sitting’s influence existed even when activity was factored in. People who sat a lot and did not exercise had an even

higher mortality risk: 94 percent for women and 48 percent for men.

The study authors analyzed questionnaire responses filled out by 123,216 people with no history

of disease participating in the Cancer Prevention II study by the American Cancer Society. Participants were followed from 1993 to 2006.

Researchers found that people were more likely to die of heart disease than cancer.

After adjusting for BMI and smoking, women who spent six hours a day sitting had a 37 percent increased risk of dying versus those who spent

less than three hours a day on their bottoms. For men the increased risk was 17 percent.

“Sometimes you work seven, eight even nine hours before it occurs to you that you have been sitting the whole time,”

said Worcester Fitness General Manager Joe Santa Maria, “I have had chronic back pain for years because of this so

much so that I work standing up at a computer table most of the day to keep the flare-ups to a minimum.”

Patel AV. (2010). Leisure time spent sitting in relation to total mortality in a prospective cohort of us adults. American Journal of Epidemiology.

Master Trainer Rick McCarthy demonstrates some healthy stretching techniques.

Trimming Down Brings Across the Board Health Improvements

Exercise and Nutrition, your trainers at Worcester Fitness can help you with both!

Obesity can raise levels of bad cholesterol, blood pressure and increase chances of acquiring diabetes; in other words,

it ties directly into the three biggest risk factors for heart disease. People who lose weight and keep it off,

however, always see across-the-board improvements in those risk factors.

The answer to reducing the chances that you’ll develop heart disease is a simple one: control your calorie intake and exercise regularly.

Experts recommend starting slowly, since healthy weight loss is gradual. Perform moderate exercise, e.g.

walking for a half-hour three times a week and then build up from there. Aim for a loss of about one or

two pounds a week. Keep in mind that one pound equals about 3,500

calories, so to lose that pound in a week, each day you have to burn 500 more calories than you take in.

Ellen Green, Senior Master Personal Trainer at Worcester Fitness has a simple rule for intelligent eating,

“I call it the three bite rule. Simply only serve yourself enough of any serving that you can eat in three bites.

You will be satisfied, full and best off, you’ll lose weight!”

Bufalino V., Fletcher G. (2010). Midwest Heart Specialists. Midwest Heart Foundation. Edward Heart Hospital. Mayo Clinic.

Resistance Training Can Prevent Osteoporosis in Young Men

Contact Worcester Fitness Personal Trainer Bob Bourassa for more details on training for a strong back.

Osteoporosis is a chronic disease characterized by low bone mass and increasing risk for fracture.

To evaluate the effectiveness of resistance training in building bone mass and preventing osteoporosis

later in life, active men and women ages 18-23 were recruited to complete questionnaires that assess

health history, physical activity, dietary intake, and menstrual history.

The training program was performed for 24 weeks, on three non-consecutive days per we.

It included exercises for the upper, lower, and core musculature (bench press, squats, and deadlifts).

After assessing bone mineral density (BMD) with an X-ray, and factoring in BMI, results

revealed that men had significantly greater increases in BMD in the spine and neck than women.

Rick McCarthy, Master Personal Trainer agrees with the results, ” Osteoporosis is not an old persons disease.

It is a disease that begins in all of as when we are young and is only controlled by our activity and behavior over the years.”

Almstedt, HC, Canepa, JA, Ramirez, DA, and Shoepe, TC. (2010).

“Changes in bone mineral density in response to 24 weeks of

resistance training in college-age men and women.” Journal of Strength Conditioning and Resistance.

Manic Monday Cycling Playlist    July 19, 2010

“Real Good Man”     Tim McGraw – sets the tone and was amazing in concert

“Wanted”     Jessie James -  hot stuff!!  ”cut-off jeans can you get with that?”   why of course!

“With Love”     Hilary Duff – a good, solid beat to take out on the flats

“What Do Ya Think About That”     Montgomery Gentry – what hill climbing is all about.

“Ridin’ “     Chamillionaire – gets your attention. in the saddle all the way.

“Galvanize”     The Chemical Brothers – ok here we go. Turn up the tension and feel the gear changes.  Cued to “push the button”.

“Here to Stay”     Christina Aguilera – an in-your-face tune. Do your own thing gals!!

“Already Gone”     Eagles – no question we are bringing our A game to the sprints!

“Best of  You”     Foo Fighters – heavy, heavy hill HELL.

“I Made It (Cash Money Heroes)     Kevin Rudolf – feeling hopeful. we are almost done…

“It’s Up to You”     Love and Theft – one of my FAV bands!!

“One Final Effort”     Michael Salvatori & Martin O’Donnell – love the instrumental from the video game Halo 3!

“Come Back Song”     Darius Rucker – this is a dedication song to one of our special members. Lol!!

Ok. I am wiped out just reminiscing about this ride!!

E.

Picky Lanigan with Member Services Representative Jaime Dillon

Dear Worcester Fitness Fan Mail,

I joined Worcester Fitness in October 2009, the same month that I retired after forty-two years in the Worcester District Attorney’s office.

I am currently taking Water Aerobics and try to get in five classes a week. It has physically helped me with all of my aches and pains, especially my back and hip. For me, (it is) a definite stress reliever. It helped me get through a very rough time when my mother was in the nursing home and her passing in December.

Picky is a tremendous instructor! We get a good workout that’s fun and I love the music! I get to see my cousins, who are also members, every week and I’ve made a lot of new friends.

Sincerely,

Justine Walsh

Fitness Level Effects Likelihood Of Falling

"whoopsie Daisy"

Every year about 19,000 people die from falls and an estimated eight million seek treatment in emergency rooms annually. Researchers explored the protective effect of exercise by analyzing data from people taking part in the Aerobics Center Longitudinal Study from 1970 to 1989 and in a follow-up survey conducted in 1990. The survey asked whether they had fallen in the past year and, if so, what they were doing when they fell. Participants also took a treadmill test and answered questions about how much aerobic exercise they got per week.

Twenty percent of the 10,615 participants, aged 20 to 87, reported falling in the previous year. Of those, 15 percent fell while walking. In general, findings indicate that people need about two hours of exercise a week to reduce the risk of falls. Women were especially prone to fall while walking, and their fitness levels appeared to make little difference. Fitness levels in men were important, however: Men with low fitness levels were 2.2 times more likely to fall than men with high fitness levels.

Check out some of the great functional training exercises that our Personal Trainers can teach you that will help you avoid long-term injuries.

http://worcesterfitness.com/personal-training.php

Center for the Advancement of Health, June 8, 2010, news release.

Which Came First – the Depression or the Weight Gain?

A new study investigated whether, over time, obesity is associated with change in depressive symptoms or if baseline symptoms of depression are associated with change in body mass index (BMI) and waist circumference. Using latent growth curve modeling to examine data from years 5, 10, 15, and 20 of the Coronary Artery Risk Development in Young Adults study, researchers assessed depressive symptoms with the Center for Epidemiological Studies Depression scale. People who reported symptoms of depression, like feeling sad or hopeless, gained weight more rapidly over a 15-year period and accrued more belly fat than those who appeared to be happier.  Those who were obese initially may have been depressed but did not become more depressed over time.

Depression can cause fatigue and lead to inactivity and increased food consumption. Researchers say there could be some third underlying factor that is actually causing both the depression and the obesity. Chronic stress is the mediator – chronic stress arousal leads to depressed affect, which then leads to excess weight gain. The stress hormone cortisol, for example, stimulates and promotes fat storage, especially in the abdominal area, since the body has evolved to store calories during times of stress.

Needham BL, Epel ES, Adler NE, Kiefe C. (2010). Trajectories of change in obesity and symptoms of depression: the CARDIA study. American Journal of Public Health. 100(6):1040-6.

Exercise May Be Effective Addiction Treatment

Diseases like alcoholism disrupt normal daily circadian rhythm, which leads to disrupted sleep patterns. For this study, researchers tested the effect that exercise (in the form of wheel-running) had on hamsters’ alcohol intake. The more the hamsters ran, the less they consumed alcohol. Hamsters that ran less had a greater craving for and consumption of alcohol, suggesting that exercise may be an effective, beneficial, and non-pharmacologic treatment option for alcoholism or other forms of addiction, researchers claim. Exercise seems to reduce alcohol consumption by stimulating brain reward pathways (dopamine) in a manner similar to alcohol. Researchers suggest that, like all rewards, exercise should be used in moderation, and not interfere with an individual’s normal daily functioning.

(2010). Alcoholism: Clinical & Experimental Research.

Older Adults Weight-Struggle Could Mean Diabetes Diagnosis

Nearly 70 percent of adults over age 60 are overweight or obese, putting them at higher risk of diabetes and other diseases, a new study indicates. The study followed more than 4,000 men and women for 18 years and found that those who were overweight, measured by a body mass index (BMI) of 25-29, or obese, with a BMI of 30 or higher, were more likely to develop type 2 diabetes.

(2010). Journal of the American Medical Association.

Worcester Fitness member Ann Ford joined  Worcester Fitness about eight-months ago.  She came in one day last fall with her friend Phyllis Soucy  (AKA “Mom” to many) to try my aqua class.  She wasn’t sure if she was going to like the class  because she had a fear of deep water.  I assured her that the pool was only five feet at the deepest part and that she could stay in the shallow part which is only four feet deep. She said she would give it a try.  I then told her that we have had many members that were uncomfortable in the water at first but after a few weeks they were fine.  I am not sure if she believed me or not.

So being the trooper that she is  Ann started coming to class on a regular basis.  As the weeks went on I could see she was feeling  more at ease with each class.  Little by little I would see her lift one leg off the bottom of the pool during a suspended  move.  I would always give her a thumbs up  and she would smile back at me.  I was very proud of her and I think she was pretty proud herself.

Last week during class  I looked over and there was Ann with a floatie noodle around her back and both feet off the bottom of the pool.  I looked at her and she looked back at me then we smiled at each other knowing that  she had over come her fear of the pool.  What a great feeling for both her and I.

As the old saying goes- “you can do want you want to if you just put your mind to it.”

Nice job Anne ! Keep up the great work.

Worcester Fitness member of 6 years  Bettie Andrews, sat down and told us some of her accomplishments after having just completed her first half marathon on June 13.

“I quit smoking on July 30, two and a half years ago.  To keep from smoking and, more importantly to keep from gaining weight, I started jogging.  I knew I could not run and smoke so that was my motivation.  My work was sponsoring the Canal Diggers 5K; I signed up and told everyone I new that I was running (so I could not back out).  After completing that, I signed up for races in advance to keep me motivated.  I have been a member of Worcester Fitness for just about six years.  When they had the 30 year anniversary 5K, I signed up.  When they were going to start a training team for the half marathon, I thought it would be great to strive for this (the most I had run before this was 6 miles).  The training was great and it was wonderful to have the team support.  Even though I was the slowest one, they still encouraged me.  I was determined not to let the team down; I trained very hard.  On race day I was soooo nervous!  But when I met up with the Team and saw that everyone was nervous I felt better.  I finished the race in 2 hours 45min. and it was one of the best days of my life-pain and all.  I could not have done this without the support of the Worcester Fitness staff and the team.   Thank you.”

Anne Levine and the members of "Team Lanigan"!

One afternoon while teaching a class at Worcester Fitness@ Unum, I saw a pair of  eyes peering at me through a small window looking  into the group exercise studio. Little did I know that nearly two years later I would be walking a 5K with this person.

On June 6th, Anne Levine  and a few of her friends walked a  5k.  She didn’t stop once.  What an accomplishment!

When I first met Anne she had the determination to exercise but due to specific physical issues, she found it difficult and would be in pain the next day.  She did not give up though.  Anne worked through the pain kept going.

When Anne first started at Worcester Fitness she did a chair workout  for forty-five minutes twice a week.  Now you can find Anne in the pool three times a week  walking for forty-five  minutes before the aqua aerobics class, doing personal training once a week, and walking on the treadmill two to three times a week.

I am so proud of Anne and I truly admire her perserverence. She is an inspiration to me and many others.  Once again-  CONGRATULATIONS  Anne!

The Worcester Half Marathon has been completed! I am still standing and walking, however it took a few days to feel good! My first post about the half marathon was that I don’t receive my runner’s high until the race is over. I am here to admit that I felt great for all 13.1 miles of the course.How is that possible?…I am not sure… I guess that was a runner’s high?

I had an enjoyable time running through the streets of Worcester. What kept me going were all of the fans cheering everyone on throughout the course. It was great to see everyone out to support their friends and families. Most of the people I did not know, but their encouraging words and cheering helped us all up and down the “rolling” hills of Worcester. However an added perk was our main man, Owner Linc MacDonald was located at numerous spots along the course!

I had a positive experience and now with one half marathon under my belt, I am ready for my next fitness challenge. This week I have been without a goal and I feel lost. I need to sit down and decide what the next game plan is so I have something to work towards!

And now for a HUGE thank you to Bob…

Team Worcester Fitness was lead by trainer Bob Bourassa, as he educated us along the way with mechanics, tips, techniques, and injury preventions. More than half of our group had not participated in a half marathon up until this point, and they all crossed the finish line with minimal injuries and big smiles on their faces! Having the guidance of a seasoned runner significantly helped our training because he was coming not only for an educated background, but an experience background as well. You don’t know what can go wrong on race day until it has happened to you! So I would like to thank Bob for leading our first half marathon training program. We had a great time, accomplished something new in our lives, and got to meet and make new friends here at the club….THANKS BOB!!!!!

Worcester Fitness – Health E-Review Volume 9, Issue 7; Special Edition: Best Men’s Studies

Men Can Manage Angry Moods with More Exercise

Many studies have examined the correlation between exercise and mood. But little has been done to uncover the effects of exercise as it relates to anger, until this study. The research team assessed angry mood and emotions in 16 collegiate men high in “trait anger.” The subjects viewed anger-inducing scenes before and after 30 minutes of leg-cycling exercise at 65 percent of their maximal oxygen uptake. The investigators measured oscillatory brain activity, the event-related late-positive potential (LPP), and self-reports of anger intensity during picture viewing.

Researchers found that exercise protected against angry mood onset much like taking aspirin to prevent a heart attack. Lead investigator Nathaniel Thom, Ph.D., a stress physiologist commented, “In other words, exercise really is like medicine.”

American College of Sports Medicine. (2010, June 4). Exercise is good medicine for preventing and reducing an angry mood. Retrieved from http://www.acsm.org.

Men Who Start Exercising In Midlife Live Longer

Exercise recommendations from the government advise that everyone be active, from children and teenagers to adults and older adults – even people with disabilities and chronic conditions are encouraged to be active within their capabilities. In an ideal world, everyone would make exercise a lifelong habit, however some people have not yet caught on. However, a new Swedish study shows that it’s never too late to begin exercising. Although the benefits of an active life are greater if one starts earlier, science shows that starting late is much better than never.

For the study, researchers collected data on 2,205 men who were 50 years old and then followed them for 35 years. Each time, they were surveyed about physical activity, weight, blood pressure, cholesterol levels, smoking habits and alcohol use. Results showed that men who led sedentary lives were most likely to die during the follow-up period. In fact, men who exercised the most lived, on average, 2.5 years longer. Also, amongst previously sedentary men who began to exercise at 50, mortality rates were originally high, but after exercising for 10 years, their mortality rates dropped to nearly equal those of their more active peers.

Byberg L, et al. (2009). Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort. British Medical Journal, epub.

Muscular Strength Is Linked To Lower Mortality In Men

Building muscle is an important part of any exercise regimen. Muscle tissue has many vital functions, including basic movement and fine motor skills as well as the functioning of the cardiovascular and digestive systems, just to name a few. It is also about 15 percent more dense than fat tissue, and is much more effective at metabolizing calories and fat.

For this study, researchers followed a group of 8,674 men aged 20-80 for an average of 18.9 years each. Over that time, maximal one-repetition tests were done with chest and leg exercises to measure muscular strength. During the course of the study, 503 men died of various causes. After much data analysis, and controlling for a host of factors such as age and occupation, researchers were able to conclude that muscular strength is significantly and inversely correlated to mortality from all causes. They emphasize the need for resistance training as part of a healthy exercise routine.

Ruiz JR, et al. (2008). Association between muscular strength and mortality in men: Prospective cohort study. British Medical Journal, epub.

Congratulations to all Worcester Fitness members that participated in the      First Annual Worcester Half Marathon and 5K on June 13th, 2010!

The follow Team Training 2010 members are among the 1,090 runners that completed the challenging half marathon course:

     Bob Bourassa – 1:31:28                      Deb Owens – 1:41:55

     Kelly Brigham – 1:48:25                       Brenda Morris – 1:51:22

     Jean Carter – 1:56:58                           Geoffrey German – 1:58:10

     John Armstrong – 2:04:44                   Rebecca Davis – 2:06:21

     Kat Pittinger – 2:12:50                          Carrie Rice – 2:14:23

     Stacy Pignataro – 2:14:27                    Jenny Montiverdi – 2:14:28

     Linda Sweeney – 2:15:13                     Paula Sheehan – 2:21:47

     Andrea MacDonald – 2:24:01              Diane Masterson – 2:39:28 

     Bettie Andrews – 2:45:09                     Robyn Esposito – 3:17:02

The Team would like to thank their friend’s and family’s for their support, and a special thank you to Tim MacDonald for watching our running bags during the half marathon.

“Sleepy,dopey and grumpy are my feelings when the alarm spits out the news about 7 :00 AM.  My next thought is, I NEED to exercise!

So… it’s off to the pool at  Worcester Fitness where Picky Lanigan presides. She offers us a variety of exercises such as aerobics, suspension, jogging, skiing  strength training, stretching and much more to make me feel better the rest of the day .  

Thank you Picky and Worcester Fitness!

Marylin

This blog post was submitted to me by a long time friend and member of my class.

Picky Lanigan

Katie’s 5K Race brings people together for a good cause!

Congratulations to everyone that completed the challenging 10 mile course.  

The Worcester Half Marathon and 5K is less than three weeks away!

If you are not running, come support and cheer for Worcester Fitness Runners on Sunday, June 13th.

The Half starts at 8:00am, and the 5K starts at 8:15am.  

The Half starts on Main Street and finishes near Worcester City Hall.

Worcester Love- Visits Ed Hyder’s Mediterranean Marketplace

Worcester Love- Visits Worcester Earn -a- Bike

Worcester Love- Visits Tu Moda

Worcester Love- Visits Alta Vista Bison Farm in Rutland, MA

Worcester Love- Made in Massachusetts Day

Worcester Love- Visit to Green Hill park

Club Business International 2004

General Manager Joe Santa Maria, as mentioned in Club Business International.

People know I love shoes: red and black two-tone platform shoes; wild colored faux lizard skin spike heels; burnt orange suede mules (yummy) . . .

But the shoes I am talking about here are gym shoes.  We accept how important running shoes are to runners, but the same is true for lifters, indoor cyclists, and aerobic exercisers.  You may think of your gym shoes as part of your work out attire, but they are actually an important part of your work out equipment. 

Good shoes can help you prevent injury and maximize performance.  There is a saying that you can pay the shoe store–or pay the orthopedist! Replace your shoes often.  They may look great on the outside but, if that inner support has lost its “ooomph,”  it is time to invest in new shoes to avoid problems with knees and ankles.  If you take indoor cycling classes, bike shoes with hard soles and/or cleats will help you maintain correct form and a powerful pedal stroke.

Of course, there is always room in the closet for navy patent and gold metallic stilettos!

If working out at home or on a solitary piece of equipment no longer works for you, the following are a few ways in which the group exercise experience is a good choice!

1. Camaraderie and support of a class

2. Accountability and structure

3. More likely to stay on track

4. Will complete a more well-rounded exercise routine and get a potentially tougher workout

5. A class can help you move past a plateau

6. Groups give a sense of play to exercise

Doctors say a bystander can recognize a stroke by asking three questions.Remember these 3 letters. S.T.R.

S— Ask the person to smile, do you see a crocked smile and do you see only half of their teeth?

T—–Ask the person TALK and SPEAK  A SIMPLE SENTENCE. (coherently) ie: It is sunny out today.

R—- Ask him or her to raise both arms in front of them and close their eyes. Make sure the person is able to  keep their balance.

If he or she has trouble with any one  of these tasks, call the emergency dispatcher immediately.

Note: Another  new ’sign’ of stroke is this: Ask the person to stick out his tongue.. If the tongue is ‘crooked’, if it goes off to either side, that is an indication of a stroke.  A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke…totally.

He stated that the trick was getting the stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is a tough thing to do. But we need to try.

Source: The Science of What’s Possible

This blog was sent to me by a long time client and dear friend  Jim Cantwell.

Picky Lanigan
 
“In my search for rehabilitation sites following sessions at a nearby rehab center, I followed the advice of a true friend and sought out Picky Pool, knowing only too well that the name was not pertaining to billiards and other such naughty things. I had absented myself from any swimming activities after leaving my home on Cape Cod. The waters at Wells Beach were too too, i.e., the sound one makes while wading in Maine waters. 

At first I could barely move in the pool, but clung to the walls until I discovered that the water improved my balance immeasurably. I have also begun to swim more easily, partake in the exercises both with the hand bells and noodle, and on Thursday morning walking, jumping, thumping, swallowing across the pool. Without this program, I dread to think about the status of my walking. The improvements have been noticed by the many doctors that I see throughout the year.
>
> I should further note that the positive results mirror the quest of Don Juan Ponce de Leon in his folklore discovery of the Fountain of Youth near present day St. Augustine, Florida.
>
> Thank you Ponce from a friend of 75 years and 6 days.”

Jim Cantwell

Blueberry Drop Cookies

2 c Sifted flour
2 ts Baking powder
1/4 ts Salt
3/4 c Shortening
1 c Sugar
2 Eggs
1 1/2 ts Grated lemon rind
1/2 c Milk
1 c Fresh blueberries

Instructions:
Or dry pack frozen Rinsed/drained Sift together flour, baking powder and salt. Cream shortening until soft and gradually beat in sugar. Add eggs and lemon rind and beat until well mixed. Add flour mixture alternately with milk, beating until smooth after each addition. Lightly fold in blueberries. Drop by tsps. onto greased cookie sheet. Bake at 375 for 10-12 minutes.
———————————

Anyone that runs in the area knows that it is a challenge to find a flat place to complete recovery runs following long training runs.  The West Boylston Rail Trail has become a popular spot to get off the paved hills of Worcester County.  The main trail is just under 3 miles from gate to gate, but there is another section of trails with hills at the end of the main trail.  For those unfamiliar with West Boylston,  the following is the easiest (but longer) way to the trail from Worcester:

Take 190 North to exit #5.  Take 140 South, towards West Boylston Center.  On 140 South, there will be a long down hill and at the bottom of the hill the speed limit will drop to 25 mph.  There will be a sign directing that 140 turns left.  DO NOT TURN LEFT.  Go straight, just after the sign the road curves to the right, and parking for the rail trail is on the right.  There is a foot path in the far left corner of the parking area that leads to the Rail Trail.

As the halfway point of the program approaches, it’s important to maintain the motivations that were felt during week one of training.   As runners encounter obstacles in training, it is vital to continue running.

With the above in mind, I came across an article, “The Five Habits of Highly Effective Runners”, by Greg McMillan.  Greg coaches Elite athletes in Flagstaff, and he provides on-line coaching for runners of all abilities.  The five habits included the following:

         – Don’t Dwell

         – Find Your Sweet Spot in Training

         – Focus on Consistency

         – Be Tenacious

         - Build Your Confidence Constantly

Don’t Dwell and Be Tenacious are two habits that can help create a mind set to break through the challenges during the second half of training.

Don’t Dwell:  Greg writes: “I’ve found that most successful athletes don’t dwell on the bad days; instead, they’re eager to move on to the next day’s training or upcoming race.”  The simple fact is there will be good days and bad days, so move on.  Don’t let bad runs affect future runs.

Be Tenacious:  Greg writes: “Successful runners are tenacious (some of our loved ones would even say stubborn).  Success is about keeping on keeping on.  Put one foot in front of the other for long enough and the finish line will come.”  For distance runners, a little stubbornness is a good thing.

As the length of the long run increase, one must stay mentally strong and push through the physical fatigue of the extra mile or two.  Force the body to adapt and change to a higher level of fitness and success.

I encourage runners to visit www.runningtimes.com and click on Back Issues to read the April 2010 Performance Page by Greg McMillan.

Just Big Boned

The 2010 season is right around the corner and Home Game tickets are available for purchase this Saturday at the box office from 10am to 2pm! It’s going to be a great year, full of exciting Worcester Tornado baseball!

Though this ailment is not as familiar as asthma or diabetes, DVT, as it is better known as affects more than 380,000 Americans each year. DVT is a blood clot that forms in a vein deep in the body, usually in the lower leg or thigh. Blood clots- thickened blood that clumps and sometimes clogs veins- are potentially serious since they can block blood flow. Over time, DVT can cause chronic leg pain and swelling. Of greater concern,however, is what may sometimes happen if DVT is left untreated. If a blood clot breaks off and travels through the bloodstream, it can cause bigger problems elsewhere in the body. One of the biggest dangers is a loose clot that travels to the lungs, where it can cause serious damage and may even cause death.   

The risk factors are:

• Sitting or being inactive for a  period of more than eight hours, such as on long plane trips or too much desk or computor time without a break. 
• Suffering an injury that damages blood vessels,muscles or bones.
• Recent surgery, especially procedures such as hip or knee replacements.
• Smoking
• Obesity
• Pregnancy, and the first six weeks after giving birth.
• Certain hormone medications such as estrogen and birth control pills.

To prevent DVT, drink plenty of fluids, wear support elastic stockings, if your doctor recommends you do so. Don’t sit for long without stretching or walking around. Take steps to lose weight if you are overweight and stop smoking.

 Call your doctor immediately if you have any changes in skin color ( redness), or increased warmth, pain, tenderness or swelling in one leg. These may be signs of blood clot. Call 911 if you have sudden onset of shortness of breath or chest pain that worsens when you take a deep breath, or you are coughing up blood or felling light- headed or dizzy. These may be signs of a pulmonary embolism, a blood clot that has traveled to the lung.

Air travel is one of the biggest causes of blood clot problems that we confront.When the flight crew lets you know that you may move about the cabin, take them up on it. If you are unable to get up, flex your ankles in all directions and bend up your knees toward your chest as far as possible and repeat several times to get circulations moving.

This was sent to me by Louise Nelson.  Many of you might know her.  She works the front desk at Grove St  every other weekend.

I have arthritis in my hips and knees.  About 14 years ago I decided to try the water aerobic classes to see if they would help.  I am happy to say that it has helped a great deal.  Not only am I walking better my legs are stronger and I don’t have as much pain in my knees and hips.  I am very glad I joined these classes and I certainly recommend it to anyone with joint pain.

            The other day I was speaking to a member just getting back into their exercise routine.  Like I always do, I offered to schedule a Fitness Profile to help get them started.  Without skipping a beat, they informed me that they weren’t ready yet.  They wanted to work out for a few weeks before getting tested. 

Ready for what? 

            The purpose of a Fitness Profile or any other assessment is as a measurement tool.  It’s not something that is graded, like a school paper or mid-term exam.  It’s a benchmark to be compared against – to measure one’s level of progress against an established standard.  As far as the benefits of Worcester Fitness membership are concerned, it’s one of the most valuable and useful available to our members. 

            And our least used. 

            The initial Fitness Profile, if you haven’t done one yet, is beneficial as it gives us the one thing that we all need in any fitness program – a starting point!  Like any road trip, you have a destination, a map to help get you to that destination, but unless you can find yourself on the map to begin with, you’re not going to get very far. 

            Or worse, go the wrong direction. 

            Fitness Profile Follow-Ups are just as important.  By doing Fitness Profiles at regular intervals of every 4-6 months, you can establish a trend – whether you are working out hard enough, often enough, too often, or even if your nutrition is on par with your workout needs.  So, if you haven’t scheduled your Fitness Profile yet, get on it!  It’s just one more tool in your fitness toolbox to get you where you want to be.

This is the most recent play list used on Monday April 19, 2010 for 5:3opm Cycling class!! It rocked. Just sayin.

Warmup: Fever (Wideboys Mix) Cascada

Lookin’ For A Good Time Lady Antebellum
Last Name Carrie Underwood
Krupa Electro Glide In Blue Apollo 440
Superstition (Live) Stevie Ray Vaughan & Double Trouble
If We Ever Meet Again (feat. Katy Perry) Timbaland
Omg (feat. will.i.am) Usher
Hanging By a Moment Lifehouse
Green (Nevermore Instrumental) Afro Celt Sound System
Fantastic Voyage Coolio
Cooldown: Do You Believe Me Now Jimmy Wayne

The members are all members that are long term members, that’s what makes it feel like a family!

If you had an ear of the owner – what would you say?

As the length of the long run increases, distance runners are forced to fight against the evil enemies of blisters and chafing.  Lucky runners have allies like Vaseline, Body Glide, and moisture wicking clothing to fight against friction.

Preventing blisters begins with running sneakers that fit properly, and running socks that are made of moisture wicking material.  There are a wide variety of sock styles and thicknesses to choose from, so experiment to see what works best.  The second line of defense is Vaseline.  Blisters can form anywhere on the foot, but they are most commonly experienced around the toes.  Apply a thin layer of Vaseline to lubricate the problem areas and reduce friction. 

Preventing chafing begins with running clothes that fits loosely, and the running clothes should be made of moisture wicking materials.  Again, there are a wide variety of styles and materials to choose from.  The second line of defense is Body Glide and/or Vaseline.  Body Glide allows runners to apply a very thin layer of lubrication over larger, smoother areas of the body.  It’s easier to use and not as messy as Vaseline.  The advantages of Vaseline are that a thicker layer can be applied, and it can be applied in small areas like the toes.

Chafing can accrue anywhere, but the most  common areas are the inner thighs, underarms, and inside of the knees.    A thin layer of Body Glide will help reduce the friction.  If Body Glide is not effective, try a thin layer of Vaseline.  Both men and women can experience nipple irritation.  In most cases Vaseline solves the problem, but some find it neccessary to apply band-aids over the nipples for protection.

Distance runners are constantly fighting an ongoing battle against friction, and some days friction wins, so keep tying different strategies.

“My Business – Erb Photography – was hire by Joe to photograph the locations of Worcester Fitness and Plymouth Fitness. Working with Joe was one of the best jobs we’ve ever had, because he’s the best client you can ask for. He’s detailed about what he wants and why, took the time to show us around, introduced us to all the key players- he gave us the tools we needed to be successful and to get him what he wanted for his business. He’s a consummate professional and knows how to bring folks together to make good things happen. He’s the kind of person you want to work extra hard to make happy, because he appreciates what you do and how you do it. I highly recommend Worcester Fitness to everyone I meet now. Because with people like Joe in management there – you know things are done right.”

www.erbphoto.com

“I’ve known Joe and his team from Worcester Fitness since March of 2003 when as a part of our Wellness program we have engaged with them to provide a fitness benefit to our employees. Joe had developed a very comprehensive customized program that includes not only membership to the Worcester Fitness facilities but also full medical fitness evaluation, monthly on-site meetings and programs of health maintenance, and even on-site Yoga classes! Worcester Fitness has an extremely professional, dedicated and proactive team who has been very responsive to our needs in the innovative and creative fashion.”

http://www.protectorgroup.com/

“I have known Joe for over 10 years during my membership @ Worcester Fitness. Joe and his team have done an incredible job at Worcester Fitness making it the best gym in Central Mass.

http://www.pjlombardo.com/

“Working with Joe and the Worcester Fitness staff a few years ago helped me greatly on my road to finally getting more physically fit and losing some weight. Joe made it very easy to sign up and get involved with a personal trainer who worked with me to make sure I was on target and achieving great results! Thanks Joe and Worcester Fitness!”

http://www.malofsky-schwartz.com/

“I have known Joe for several years now and been a member at the health center that Joe manages. Worcester Fitness runs better than any other fitness center I have been a member of before or have visited. The facilities are always clean, the staff friendly and informed, and the equipment always working and up to date. I attribute this to Joe’s overall ability to hire the right people and to communicate effectively. Thank you Brian”

http://youngstravel.com/

Worcester Fitness encourages you to visit our member’s businesses via their web site. Worcester Fitness is extremely proud of our corporate partners high standards of service.

Dear Worcester Fitness,

All of my life I have struggled with my weight but never really thought of it as an issue to be addressed. Everybody liked me for who I was so I didn’t think I needed to change. Deep inside of myself I was not happy with who I was but didn’t know fix myself. I tried Weight Watchers along with a number of other programs and would lose some weight but never enough to make a difference. After a bout with bronchitis I new I had to get serious about weight loss. I talked to my doctor about my weight and she suggested stomach surgery. I had told her I had just joined Weight Watchers.

My weight loss journey began in January 2006 when I rejoined Weight Watchers for the 10^th time. I followed the program and all was going well. I was losing weight each week. I walked everyday on my lunch hour for a half an hour. This system worked well for about a year. I lost 60 pounds. Then I stopped losing weight. Then I would gain a pound or two and lose it the following week. This went on for several weeks. It was at that point I knew I needed to make a change.

The change came in February 2007. I spoke with my cousin and he suggested I join a gym and hire a personal trainer. Not only did he suggest I join a gym, he researched all the gyms in my area and then recommended the one I should join. With that information in hand, I dragged my best friend to Worcester fitness on a Sunday afternoon for a tour. The tour of the gym was an experience in itself. I walked into a place I knew I did not belong. Exercise was something I hated and avoided at all costs. In fact I told that to the man giving us the tour. He said, “I would find some exercise at the gym I would like.” My friend and I just laughed as I knew that could not be true. As we were looking around the gym the only thing that remotely interested me was the pool. After the tour I joined the gym and the work began.

I met with a personal trainer three weeks after joining the gym. I was given a weekly routine which I did faithfully every morning at 6:00 am. It was at that point I realized exercise was not that bad after all. Don’t get me wrong, I still hate the treadmill but love the strength training exercises. Each week I did the treadmill for an hour for three days a week and an hour of strength training two days a week. Then I discovered water aerobics. The guy who gave me the tour said they could find an exercise I would like. I did. It was water aerobics. I added water aerobics to my weekly routine two nights a week. What a difference exercise made. I started losing weight again. I wish I could say it was five pounds a week. It wasn’t, but it was a steady one to two pounds a week. Before I knew it I had lost 100 pounds. That day was a great celebration, but the journey still continues on.

To date, I have lost 133 pounds with 20 pounds to go unit I reach my goal weight of 160. The journey has not been easy. There have been struggles along the way. For example, the first couple of weeks exercise and eating right and I gained weight instead of losing it. I didn’t always understand what was going on. Then there were the weeks I gained weight just because I was tired of doing what I needed to do. All of this being said I am happy with who I am and where I am at in my journey. I know that this journey will not end when I reach my goal weight. Then a new journey begins to maintain what I have lost.

When the new journey begins I realize the same principals will apply as in the old journey of weight loss to be successful. Those principals are Weight Watchers (where I learned portion control), exercise, and the support of my trainers, my Weight Watcher leader, friends, family, and coworkers who have encouraged me along the way.  Without these principals I would not be where I am today. With out the support of trainers, friends and family who offered encouragement and praise along the way I would not be where I am today.

Submitted to

Picky Lanigan

Water Fitness Instructor/Personal Trainer

“My name is Regina Pratt. A few years back an accident left me with screws in my ankle and pins to hold my foot in alignment. At the same time I was also having radiation for a cancer lesion on my hip bone.

After watching me hobble around the house my sister Rosanne talked me into joining a water aerobics class.  This is how I met Picky. When we first met she encouraged me to try all the classes.  She said they would  help me me with stretching and keeping my muscles moving.  I was skeptical at first but I thought I would at least give it a try. I tried all the classes and was delighted to find out they really help  with my ability to move. It was then I decided to join Worcester Fitness.

Picky has classes every day. Each day has a different format. She offers aerobics, suspension and water walking.  I enjoy the people in the classes.  They are friendly and up beat which makes the classes fun.

With that said, I want to thank  Picky for all the physcial and moral support you have given me.”

Regina

Submitted to

Picky Lanigan

Water Fitness Specialist Picky Lanigan

Water Fitness Instructor/Personal Trainer

Dear Worcester Fitness,

A member writes about her experiences at Worcester Fitness…

“What Aqua Aerobics has done for me?”

I started going to Picky’s Saturday morning class back in June of 2008 and I found that I could run, jump, hop, and skip in the water where I couldn’t on land.  By January 2009 I was going to the class on Tuesday and Thursday nights as well as anytime I had a day off.  I can do things in the water I can not do anywhere else and that empowers me.

I have lost 52 pounds in the past 15 months thanks to the aqua aerobics classes and Picky.  Every time I get into the pool I find more that I can do and it amazes me.  I have increased my stamina, strength, endurance and am well on the way to getting healthier.  I needed to get healthier as I was a borderline diabetic and severely obese.  With the weight loss my diabetes is under control and the weight is coming off slowly but surely.

I have since added personal training to my workout routines and have never felt better.  Thanks to Worcester Fitness and most of all thanks to Picky for giving me a healthier lifestyle that never ceases to amaze me and those who have seen the before.”

Water Fitness Specialist Picky Lanigan

Submitted to Water Fitness/Personal Trainer

Picky Lanigan

Dear Picky,

For quite a while we had exercise equipment in our home which it turned out to be the most expensive laundry rack we ever bought.  After deciding that we needed to do just a little bit more than look at the treadmill we went to look at different gyms on the theory that if we treated exercise like an appointment that we had to go out for, we actually might wind up exercising!  Of all of the gyms we looked at there were two things that impressed us about Worcester Fitness.  The first was the friendliness of the staff and the second was the layout of the gym.  After joining the gym we discovered the friendliness did not end with the staff, we have met a wonderful group of people who have actually made going to the gym on a regular basis an enjoyable experience.  What started out as an obligation has turned into something we look forward to.

Bob and Mary Barrett

Submitted to:

Ellen Green

Director of Group Exercise/ Worcester Fitness

Dear Ellen,

I wish to thank you for your time and generosity relating to the first ever Cycle for Sherry’s House event. It was truly a pleasure to work with you. All of us at Why Me are so grateful to you and the team at Worcester Fitness for the tremendous outpouring of support in creating this fundraiser.

Your initiative in planning, and putting together this event shows your dedication to our cause and is a testament to your character. I know there is a great amount of time and effort that goes into coordinating this type of event and for that we are very appreciative. All the cycle instructors contributed their time and talents to produce this awesome fundraiser. We are truly grateful for their hard work and willingness to push their physical limits to benefit the children and families of Why Me. You should be proud of the sucess of this event and I look forward to working with you more in the future.

In closing, I thank you and your instructors for putting your best foot forward. On behalf of all the children and families that Why Me will be able to reach through the proceeds of this event, we offer you a great bug thank you! Your assistance enables children’s spirits to be lifted and families to find the strength and resources they need to fight cancer, together.

Sincerely,

Danielle Perron

Public Relations& Event Manager

I received this email from a member of my morning class. Hope you enjoy it!

 This is from Mary Barrett

For quite a while we had exercise equipment in our home which it turned out to be the most expensive laundry rack we ever bought.  After deciding that we needed to do just a little bit more than look at the treadmill we went to look at different gyms on the theory that if we treated exercise like an appointment that we had to go out for, we actually might wind up exercising!  Of all of the gyms we looked at there were two things that impressed us about Worcester Fitness.  The first was the friendliness of the staff and the second was the layout of the gym.  After joining the gym we discovered the friendliness did not end with the staff, we have met a wonderful group of people who have actually made going to the gym on a regular basis an enjoyable experience.  What started out as an obligation has turned into something we look forward to.

Bob and Mary Barrett

The Sharks added another feat to an already lengthy record-setting season with a 3-0 victory over the Providence Bruins on Saturday night at the DCU Center clinching the Atlantic Division crown in front of a sell-out crowd of 7,296.

Michael B. Ward MS, CSCS, USAW

Education:

Bachelor of Arts Degree (BA) in Psychology: Sport, Exercise and Health concentration from the University of Massachusetts, Dartmouth. (2005) Minor concentration in World Music.

Master of Science Degree (MS) in Physical Education: Concentration in Strength and Conditioning from Bridgewater State College. (2007)

Certification:

Certified Strength and Conditioning Specialist (CSCS): National Strength and Conditioning Association

Certified Club Coach (USAW): USA Weightlifting

Basic Life Support for Healthcare Providers (CPR & AED): American Heart Association

Certified Sports Nutritionist (ISSN): International Society of Sports Nutrition (pending)

About Me:

I’ve been a member of the Worcester Fitness team as a Personal Trainer at the downtown location since 2006. Along with being a personal trainer, I’m an adjunct Professor of Exercise and Sport Science at Fitchburg State College. I love working with all members, whether first time exercisers or elite athletes, who share the common goal of building strength mentally and physically through resistance training! My training specialties include functional strength development, force production, speed, agility, and power development, competitive resistance training (bodybuilding/powerlifting/weightlifting), sports conditioning, injury prevention, plyometrics, and weight management. I believe in mastering the basics and building strong people from the ground up! I also believe that hard work, commitment, and smart training are the keys to achieving success in the weight room and in life.

Outside of personal training, I’m a competitive Olympic weightlifter and coach for Robinson Weightlifting at Worcester Fitness. Highlights of my weightlifting career include winning 2 New England Regional Championships and qualifying for 2 National Collegiate Championship meets with an 8th place finish in 2007 Nationals in the 77kg weight class. I look forward to promoting the sport of weightlifting at Worcester Fitness and showing how it can benefit every member regardless of age and workout experience.

Fresh Ideas from Andrea MacDonald!

I saw this on www.weddingchaannel.com on thought I’d share it with all the brides to be in Worcester Fitness Nation! It’s an excellent outline of do’s and don’t’s plus some great ideas on implementing a new strategy. Let me know what you think!

“They’re coming. Somewhere on the planning calendar between This Engagement Party and That Bridal Shower, fittings for that big, dreamy dress will be scheduled. And if you’re like most brides, you’d much rather the seams of your wedding gown be taken in, rather than be let out.

Despite the claims of fad diets, tonics, powders, and pills, there is only one healthy way to achieve your wedding day weight: A combination of diet and exercise that promotes gradual weight loss. If you’ve had any experience watching your weight, you probably know the basics: Cut down on sweets, bulk up on fruits and veggies, choose lean meats, avoid fried and fatty foods, and be sure to drink at least 8 glasses of water a day.

You might also know that exercise plays a key role in weight loss, but did you know that if you don’t exercise when you diet, you might end up losing mostly lean tissue? That’s precisely the svelte, sculpted muscle you want to keep. On the other hand, just because you work out 5 days a week doesn’t mean you can eat whatever you want and still lose weight. If you’re really serious about getting in shape for your wedding day, you need to strike a balance between healthy eating and exercise.

The Basics
The formula for weight loss is a simple one: Calories burned must exceed calories consumed. So it makes sense that the best way to begin your new lifestyle is by shaping up your diet. To keep your energy level high enough to plan your wedding, choose a safe, healthy eating plan that targets a loss of 1 to 2 pounds a week, which, for most of us, means consuming about 1200 calories a day. If you have a significant amount of weight to lose before the wedding — say 20 pounds — you’ll need to start your diet between 5 and 6 months before the big day.

But because you want to lose fat weight — not just body weight — keeping your calorie intake hovering at 1200 isn’t your only concern. Here’s why: According to fitness expert William D. McArdle, PhD and Professor Emeritus at the Department of Family, Nutrition and Exercise Science at Queens College at CUNY, when you diet without exercising, your body uses lean muscle mass for energy. But if you add exercise to your daily routine, your body will turn to those pesky fat stores for fuel.

Getting Started
Before you even begin shaping up for your wedding day, McArdle says it’s important to figure out where you’re starting from. Step one: Plan for success by picking a good start date. Give yourself a few days to prepare yourself, your schedule, and your kitchen for your lifestyle change. Go through your pantry and throw out, donate, or give away items that could capsize your best efforts, then stock your cabinets with healthy choices and a few diet must-haves: liquid and dry measuring cups, measuring spoons, and a kitchen scale.

In the days leading up to your start date, keep a “food diary” that includes what, how much, and at what times you eat, as well as any accompanying emotions you experience. Your journal entries can be as minimal as “3 pm snack: potato chips,” or as detailed as “3 pm: a bag of potato chips from the vending machine. Feeling tired and anxious about project. Craving crunch and salt. Felt guilty afterwards.” As you continue to “journal” your eating habits, patterns will begin to emerge. Understanding the “triggers” behind your cravings and choices will help you better control them. When you reach your start date, be sure to continue keeping a record of what you eat and how much water you drink.

You’ll also want to determine your fitness level. If you ask a personal trainer for a fitness assessment, you’ll likely be given a body composition test (where your ratio of fat to muscle is measured), a cardiovascular fitness test (tracked by your progress on a treadmill or step machine), a joint flexibility test (usually a simple “Sit and Reach” test), and a muscular strength test. If you don’t have access to a personal trainer, you can assess yourself by recording your body measurements, making note of how long it takes you to walk or run a mile, and doing as many sit-ups as you can in 60 seconds. Whether you enlist the help of a professional or do it yourself, McArdle says this kind of benchmark is both helpful and inspiring when determining your rate of improvement.

Aerobic Exercise
For brides looking to lose weight, McArdle recommends “big muscle” exercises, exercises that use large muscle groups in a rhythmic or continuous manner. Cardio-driven big muscle exercises include swimming, cycling, walking, running, hiking or cross country skiing and are among the best exercises you can do to burn fat. Exercise at what you gauge to be a moderate pace — one at which you could easily carry on a conversation. Start exercising in 15-minute increments, three times a week. As your endurance improves, increase your exertion level and your length of exercise time. McArdle also says that exercise sessions are beneficial even when they are cumulative. That means you’ll do yourself as much good working out 20 minutes in the morning, at lunchtime and after work as you will by hitting the gym for one long session.

Resistance Training
Whether you have a lot or a little weight to lose, if you’re like most people, you’ll feel better about your body when you tone up. For body sculpting, McArdle says there’s nothing better than resistance training. While some women believe that lifting weights will leave them looking like linebackers, they needn’t worry; women don’t naturally posses enough of the male hormone testosterone to build large muscle mass.

The truth is, resistance training is the perfect complement to aerobic exercises like swimming and walking, and is great for improving bone strength and sculpting the body. Start your resistance training with relatively low weights so that you feel muscle fatigue after one set of 12 to 15 exercise repetitions. Again, as you build endurance, add more weight and increase the number of repetitions in your set.

Flexibility
After every exercise session, McArdle says it’s important to stretch. Not only will stretching keep you safe from serious muscular injury, increasing your flexibility is essential to improving your overall fitness level. Start by holding stretches for 15 seconds at a time, working your way up to 60 seconds.

A Word About Spot Reduction
Many of us look at our bodies and see trouble spots: If only that tummy were flatter, those thighs leaner, these arms more toned. Although our body shapes are determined primarily by heredity, McArdle says we can tip the hand of genetics a bit with localized exercises that improve muscle tone. Still, he is quick to caution that in order to really reduce anywhere, you must slim down everywhere. So to trim your arms, abs, and buns, you’ve got to start with a program that benefits your whole body, not just the areas your wedding dress emphasizes.

Feeding Your Workout
Once you’ve begun your workout routine, you may feel that such sweat and strain entitles you to a big burger with the works and a giant order of fries. Don’t be fooled. Remember, the key to weight loss is to expend more calories than you consume, so if you’ve upped exercise only to up calorie intake, you won’t get the results you’re looking for.

In fact, when you get regular exercise, you need to be even more vigilant about what you eat. Your body, having become a more efficient machine, relies on the vitamins and minerals found in healthy food to fuel itself and develop muscle and lean tissue. In addition to lean meats and dairy, fresh fruits and vegetables, and whole grains, add a multivitamin to your daily diet to make certain you get the nutrients you need.

Resolutions for Life
Once you’ve begun your healthy diet and exercise plan, there’s one big challenge left: Sticking to your guns. And not just until your wedding day. The key to long-term weight loss is making healthy eating and fitness part of your lifestyle forever. So, why not start your marriage out right by dedicating yourself to a sensible diet and active lifestyle? (If you can involve your spouse in this effort, so much the better.) This doesn’t mean that you can’t ever enjoy food or indulge yourself once in a while. However, you’ll want to avoid reverting to unhealthy eating habits and regaining the weight you’ll have worked so hard to lose. If you find it hard to stay motivated on your own — and most people do — consider seeking out a weight loss organization for advice and support. If you take “weight loss for life” seriously, you’ll feel as good about yourself on your 20th anniversary as you will on your wedding day!”

Becky Marrone

“I have been a member of your fitness club for a number of years now and within the last couple have had the opportunity to have my wife and children be a part of the membership. I really enjoy the cleanliness, the constant updates of equipment, and the social aspect with other members. However, that is not the only reason that I a writing this letter.

There is one particular employee that you have which has prompted me to express my feelings and she is a young lady named Becky. I have never met anyone as pleasant and personable as she is on a daily basis. As you can imagine, often times there are days when you enter the gym without the proper energy or willingness to work out, yet Becky always greets you with a smile and a positive attitude which seems to rub off.

My wife cannot say enough great things about her also making it very easy for us to leave our children in Kids Korner and even having our daughter’s birthday party there last year.

We have recommended Worcester Fitness to several of our friends and a couple have joined in the last year and they have expressed the same satisfaction.

In today’s day and age, often times people want to only point out the negative aspect of situations, however I thought that you might want to hear something positive about one of your employees instead. I am a person who tends to be private and not into any drama, positive or negative…I just thought I would let you know I really enjoy your club and appreciate everything you do for the members.”

Best regards,
“A Satisfied Customer”

Beth

I found this fantastic article and I wanted to share it with you courtesy of www.flagrantdisregard.com.

“For the first time since college I’m a healthy weight for my height, I’m eating right, I’m exercising regularly, and I feel terrific.

I’m 6 feet tall (182 centimeters). In September of 2007 I weighed 213 pounds (96.6 kilograms). That gave me a BMI of 29 putting me firmly in the overweight category and near the border of obese.

But today, I’m happy and proud to report that, as of this morning:

* I’ve lost a total of 38 pounds (17 kilograms) in 6 months bringing my new weight to 175 pounds (79 kilograms).
* My BMI is now in the normal range.
* I’ve lost 4 inches off my waist. I had to donate most of my clothes to charity.
* I now exercise regularly. Yesterday I did 75 pushups in 3 sets of 25. I run 6 miles per week when it isn’t raining.
* It’s my birthday. I’m 36 today and I’m in better shape now than I was when I was 22.

I’m really proud of myself. This has been one of the biggest and most important projects I’ve ever worked on. I’m writing this because I wanted to share why and how I did it—maybe I can inspire someone who is in a similar situation.

Why
Never change your diet or exercise habits without first talking about it with your doctor. Because it could kill you.

I am no expert. Everything I’ve written here is my opinion and the stuff that worked for me personally. It may not work for you.

In September of 2007, I decided enough was enough. I hadn’t been happy with my body for a long time. I was six feet tall and 213 pounds. Blessed with good genes I guess, I didn’t look fat. But my BMI score showed that I was about to cross the boundary from overweight to obese. More importantly, I felt unhealthy. I was tired a lot. And, after many years of gradual decline, I knew I always over-ate and too quickly. I was never hungry.

My wife had just left on a month-long business trip. It would be fun to surprise her. What better time to make a change?

How

I wasn’t interested in the latest diet fads or losing weight fast. I’d never engaged in a weight loss or fitness program before. I knew that I wanted to make a permanent, healthy change and that would require permanent changes to my lifestyle. I had no interest in being “on a diet.” I made an important realization early: I was leading an unhealthy lifestyle and it had to change.
Food Diary
I used an application for Linux called NUT to track my calorie intake. I’ve also used a free online diet and exercise tracker called FitDay which I recommend. And there are many other options. The important thing is to find something that works for you and then to actually use it.

I started slowly. For the first week, I made no changes except one: I started a food diary. I wanted to know exactly what and how much I ate, what my calorie intake was, and what nutrition I was getting from my food. This was an eye-opener. I suggest that anyone who wants to change their eating habits start a food diary. I think that anyone who feels like they are eating very little but still gaining weight are lying to themselves. A food diary, kept diligently, will tell you the truth.

At the same time, I changed my attitude towards food. Prior to September, I didn’t think much about food at all. I enjoyed the taste of it. I liked eating. But I didn’t think much about why I was eating. Food is fuel for your body. You need calories and nutrients in the right proportions for the activities you are going to be doing. It makes no sense to fill up on large quantities of high-energy food and then take a nap. It makes no sense to starve yourself and then tackle a long day of constant activity.

Weight loss is a very simple formula. You lose weight by eating fewer calories than you use. If you are at equilibrium (not gaining or losing weight) then changing your diet to eat less (fewer calories coming in) or exercise more (more calories used) will cause you to lose weight. Period.

After a week of keeping the food diary, I knew exactly how many calories I needed to cut out of my diet on a daily basis to achieve my goal by a specific date. I also knew, based on my food diary, what nutrients I wasn’t getting enough of. A little research from there led to a long list of healthy alternatives that would reduce my calorie intake and increase my nutrient intake.

Cutting calories out of your diet is at once very easy and very difficult. You simply identify the high-calorie, low-nutrient foods (soda, candy, fast-food) in your diet and replace them with healthier (lower-calorie, higher-nutrient) alternatives. For example, two 12 ounce sodas every day adds up to 30 pounds over a year.
Slow changes
Over 6 months I lost weight at an average rate of 0.21 pounds per day. That’s a very gradual and healthy rate of about 1.5 pounds per week. I don’t recommend checking your scale every day because 0.21 pounds is too small for most scales to detect and you’ll be discouraged. Once a week, at the same time each morning, is best.

I didn’t go “cold turkey” on anything. I gradually reduced my intake of certain foods (fast-food and sugar mainly). I didn’t punish myself for having a soda or a piece of candy once in a while. I did not give up coffee. Gradual works. I can honestly say that I have completely kicked my cola addiction. One day I realized I just didn’t care if I had any or not. I simply don’t crave it anymore.

I knew I ate too much at each sitting. Americans seem trained from birth to overeat. We want value. But “value” in food, for most people, seems to mean larger portions instead of better quality. Reducing my portion was accomplished in three different ways:

* Education. Based on my diary and nutrition guides, I knew what a healthy, nutritious portion was.
* Measurement. I bought batteries for our kitchen scale and began weighing all of the food I prepared at home so I would know exactly how much I was eating. This is important to make sure your food diary is accurate. I can now accurately estimate the weight of food in ounces by looking at it. I was hopeless at it before I began weighing my food. If you enjoyed food and dining out like I did, you may be in for a huge shock the first time you weigh a 3 ounce portion of beef.
* Action. I don’t know who invented the idea of “three square meals a day” but I have a feeling it was somebody who cared more about worker productivity on an assembly line than your health. Eating three squares a day is a bad idea. Here’s a better one: eat when you are hungry and eat an appropriate amount for the activity you will be doing for the next three hours. I started eating smaller portions more frequently. Sometimes I eat six times a day. I eat healthy snacks all day long. I don’t eat at night because sleeping doesn’t require many calories.

Yes, there were days I got really hungry. It can be a shock to feel hunger. It wasn’t easy. But it’s natural to feel hunger. Hunger is how your body tells you it needs more fuel. Listen to your body. Don’t eat if you’re not hungry. Eat slowly. Stop when you are full.
Exercise
Start slowly. I got this advice too and ignored it. That was a mistake. I’m lucky I didn’t hurt myself. Do some research. Weight loss and exercise must go together or you’ll lose muscle in addition to fat.

Start small. There’s no reason to spend thousands of dollars in equipment or gym memberships. Pushups, situps, pullups, running, etc. all work just fine for general fitness. These are what I do. Find the exercises you like before throwing away your cash.

I used Google Maps to plan my routes because it is easy and includes a distance measurement. Other sites that came in handy:

* ABC of Fitness
* Stretches for runners
* Beginning jogging
* First pair of running shoes
* Buying running shoes
* Resistance band workout
* Weights

I started exercising. Very slowly at first. Embarrassingly slowly. I hadn’t done any real exercise in years. I couldn’t run one mile. This may sound silly but we got a Nintendo Wii that week. I started doing jumping jacks every morning while I played tennis. It was becoming too easy once I could do 900 jumping jacks in 20 minutes. So I decided to start running.

I don’t like the idea of gym memberships or treadmills. I’m a big guy in a safe neighborhood so I’m not afraid of being attacked on the street. So I did some research and bought some running shoes and some clothes I could run and sweat in—less than $100. Again, I started slowly. I’m not going to lie. Running is hard. It’s very, very difficult. I planned my routes so I could measure the distance I ran. And I timed myself. But I never challenged myself to always improve my time. I wasn’t trying to win a race. I’m currently up to 2 miles a day, 3 days a week. I do resistance exercises on alternate days.

Starting running is very hard. But here’s another truth: after two weeks, I missed it on days when I couldn’t run. Exercise makes me feel good. When I exercise I have energy all day long.

I set reasonable goals for myself, tracked my progress, and I tweaked them so that they got easier as I went along. I gave myself about three weeks each for my first two goals, two months for my third goal, and nearly three months for my fourth goal. Tracking my progress helped a lot. It always felt good to add a new accomplishment and to be able to see my improvement over time. I just used a simple text diary.

I didn’t punish myself for not achieving my goals on schedule. In one case, I realized after a couple of weeks that the goal I had set was unreasonable—I wasn’t going to make it—so I changed it. And you know what? I felt much better once I did. There’s no reason to have any guilt or disappointment as long as you are still making progress.
Conclusions
On “free advice”…
There’s a lot of advice in here. I’m not an expert and I’m sure this won’t work for everyone. Take it or leave it. I just couldn’t help including it because I’m excited about how well all of this has worked for me.

And that’s it. It all seems like common sense really. There were weeks when I became discouraged because I didn’t seem to be making progress. But I didn’t give in and I didn’t punish myself. I just made corrections and carried on. I don’t claim to have some kind of super-human will power.

Will power isn’t something that happens in a vacuum. Will power comes from having a strong conviction or desire to do something. In other words, you have to really want it. If you really want something badly enough, the will power to do what it takes to achieve that goal comes naturally as a side-effect. If you don’t really want it, you won’t have the will power to do it.

I don’t have any secrets to share. Changing from a high-calorie, low-activity, low-nutrition fast-food lifestyle to one that is healthier in the long-term is extremely difficult. I’m sorry to be the bearer of bad news but it’s simply not an easy thing to do no matter what anyone tells you. I don’t consider what I’ve described here a “diet.” If you want to be healthier, you need to make gradual, permanent changes in your lifestyle and your relationship to food and exercise. There is no easy, one-size-fits-all way to make a positive, long-term change in your life. It’s hard work. But having an intense desire to make a change helps.

The bad news is that it isn’t easy to change. But the good news is that once you’ve changed, it’s very difficult to go back. If you concentrate on long-term, gradual changes to your lifestyle that lead to a higher level of fitness, I’m convinced you will be able to maintain that fitness level easily for the rest of your life.

I think most people think of weight loss like this:

Decide to lose weight -> Diet -> Reach goal

A straight line from start to finish and then… you’re done? That’s great if you don’t mind gaining the weight back again after you’re “done.” But if you want permanent, healthy weight loss, real fitness works more like this:

Decide to be healthy -> Take action -> Evaluate & adjust -> Repeat

And not only that, there are at least two cycles depending on whether you are trying to change or maintain your weight.

Dieting is something you do. Being fit is something you are.

I’ve kept at it for six months. It’s taken me that long to achieve my weight and fitness goals. Today I moved into long-term maintenance mode which was easy because it basically just means I keep living the new lifestyle I’ve already been living. I’ll probably still step on the scale once a week to make sure I’m not going off course. But I’m not worried. I’m confident that the new habits I’ve learned over the last six months will keep me on track for the rest of my life.”
Copyright © 2010 John Watson
All rights reserved.

Kicking it up a notch!

Strengthening the Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

Core Strength Training and Athletic Performance
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness – that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

Strengthening the Core Muscles
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:

• Medicine Balls
• Kettlebells
• Stability Balls
• Balance Products such as the Bosu Ball, balance boards, wobble boards and others
• Dumbbells

No Equipment Core Strength Exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:

• Abdominal Bracing
  This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
• Plank Exercise: Start Position | Finish Position
• Side Plank Exercise: Start Position | Finish Position
• The Basic Push Up
• V-sits
• Push Ups
• Squats
• Back Bridge
• Hip Lift
• Oblique Twist
• Lunge with Twist
• Supermans

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches, but work with a trainer to find the exercises that work best for you.

_Source

_{Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, February 1997}

_{Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. November, 1997}

Laugh it up!

How did going to the gym become such a chore? Why is it so hard to actually want to go? After all, you’re in a world of eye-watering odors, sweaty people frowning in concentration and rarely talking to each other, mind-numbing routine, blisters and heavy machinery, while clanging metal and bad music assault your ears.

Sounds more like a steel foundry than a gym. Heck, just take a look at the word: WORK-out. No room for fun there.

Or is there? If you want to see how much fun exercise can be, go to a different kind of gym – a jungle gym. There you’ll see kids chasing each other at full speed, swinging, jumping, throwing balls, finding energy they never knew they had. And you’ll never hear them complain about going to the “gym.” But they will complain about being called in during lightning storms because they want to keep playing kickball.

What’s the secret? They’re exercising and they don’t even know it. They’re having so much fun, they don’t care. It’s like hidden health.

Imagine having that kind of enthusiasm when you exercise. You can. All it takes is remembering to stay active and to have FUN.

Attention to details!

Worcester Fitness prides itself on keeping our equipment and buildings in five-star shape every day. Here is a good example of the philosophy we maintain.

“Just as proper diet and exercise help human beings live healthier lives, preventive maintenance is the key to getting the most out of exercise equipment. Preventing service calls and keeping exercise machines running with minimal downtime requires more than just wiping down equipment and reporting malfunctioning units to your technician. A regular program of care truly can extend the life of your equipment and save money in the long run.

Combat problems before they occur
One way to ensure that fitness equipment lasts longer and sees minimal downtime is to purchase commercial-quality products from reputable manufacturers. Although equipment from leading manufacturers sometimes costs more, name-brand products can offer superior durability, reliability and warranties, which help reduce costs for equipment repair and replacement later on. Some pieces even can perform various maintenance functions themselves.

Next, every fitness center should implement a routine preventive maintenance program. Not only will this minimize equipment downtime by identifying problems before they occur but it also can avert safety issues such as worn cables or loose bolts which can result in injuries to gym patrons. Facility management should stress the importance of routine maintenance to all staff, and employees performing equipment maintenance and service should undergo thorough training by a technician from a manufacturer or qualified local vendor. For some recreation fitness centers, purchasing a service contract from an equipment manufacturer or local vendor may be more convenient and ultimately more effective than handling maintenance internally.

The bottom line
Regardless of the number of machines in your fitness center, and no matter what their workloads, a concerted preventive maintenance effort is crucial. Customers will be content that their favorite equipment isn’t constantly being repaired, and the facility will be safer because potentially dangerous malfunctions are identified before machines can cause injury. Finally, machines that run longer with less downtime and fewer repairs also will keep your facility’s budget in shape.

Chris Keel is Life Fitness’ manager of technical support and training and is responsible for ensuring that all field and in-house technical personnel are service competent. He can be reached at chris.keel@lifefitness.com”

©Copyright 2006. Recreation Management. All rights reserved.

The Team at Worcester Fitness would like to take this small amount of bandwidth to brag about it’s furry friends…add your own pics and brag along with us!

Rick shows Kat a new curling move for biceps.

We hope that you feel like you are at home when you walk through the doors of Worcester Fitness. Our mission is to create an environment of warmth and welcome, fun and smiles, and best of all familiarity that only comes from family.

Stay close to home! Visit Worcester Fitness today!

Ride like you mean it!

Live life with energetic style! Verve is what makes you special and gives you the strength and positive attitude you need to excel in every day life. Fitness makes you happier and healthier…the VERVE comes naturally!

Weight just seems to creep up over time.As you age, your body is burning between 300 and 500 fewer calories per day keeping you alive. In ten years you will put on up to 20 pounds, and wonder how it happened. Part of your weight gain is human biology,but a very large part is your behavior. As you age,you are losing muscle mass, and muscle burns more calories than fat. One solution is to be very physically active, keeping your muscle mass fairly constant. But your general lifestyle, and in particular, how you eat, must receive your increased attention if you hope to succeed in managing your weight over time.
No magic diets,low carbohydrate, or high protein,or other gimmicks will help you over the long pull of aging. No special exercise machine, or quick fix advertised on TV or in a magazine, is going to help you with your weight over the critical 30 years from 35 to 65. The only way for you to succeed with your weight management is to commit to a daily routine of self-awareness about your body. What does it look like? How does it feel? How is it changing? How do my clothes fit. Be honest with yourself, what did you look like 20 years ago? Your ideal weight for your body type should be your guide. If you can pinch several inches any where on your body, you have work to do… but there is hope.
Source: David Gobble, PhD

Melissa Driscoll of NSTAR Fitness

Please join me in congratulating Worcester Fitness on a new addition to our family; “NSTAR Fitness”…the NSTAR on-site corporate gym in Westwood, MA.
Some of you may know that we have worked with NSTAR for a number of years presenting health, wellness and fitness programs to their employees through-out the state. This year, NSTAR has added the Westwood gym management to our duties based on the success of our employee presentations.
I will be directing the operations (I’ll still be at Grove Street too!!) and staffing with great people from both our Plymouth and Worcester locations.
This is exciting news for all of us as we bring our distinctive brand of health, wellness and fitness excellence to a new venue!!

Water Fitness Specialist Picky Lanigan

Recently I asked my classes to write down how the aquatic class has helped them. I got my first story  back so I thought I would share it with you.

“My name is Regina Pratt. A few years back an accident left me with screws in my ankle and pins to hold my foot in alignment. At the same time I was also having radiation for a cancer lesion on my hip bone.

After watching me hobble around the house my sister Rosanne talked me into joining a water aerobics class.  This is how I met Picky. When we first met she encouraged me to try all the classes.  She said they would  help me me with stretching and keeping my muscles moving.  I was skeptical at first but I thought I would at least give it a try. I tried all the classes and was delighted to find out they really help  with my ability to move. It was then I decided to join Worcester Fitness.

Picky has classes every day. Each day has a different format. She offers aerobics, suspension and water walking.  I enjoy the people in the classes.  They are friendly and up beat which makes the classes fun.

With that said, I want to thank  Picky for all the physcial and moral support you have given me.”

Regina

Long Distance Running Specialist- Bob Bourassa

People always ask me what I think about during long training runs, and the one thing that crosses my mind during every long run is my running form.  I ask myself periodically:  “How do you look?  How do you sound?”  These questions are especially important when fatigue sets in and pace starts to slow.

Running isn’t a beauty contest, but ideal form is important because it reduces the stress placed on the body during each stride.  When fatigue creeps in and starts breaking down form, landing heavily (for an example) increases the energy needed to maintain pace and to absorb the increased impact of each stride.

Running with good head to toe alignment  with good form allows one to run faster with less effort.   It’s more efficient.  Focus of the following cues to improve running form:

FACE – The jaw should be relaxed, not clenched in a grimace, and the eyes should gaze forward, not down at the feet.  Looking ahead at the horizon will naturally straighten the back and improve overall posture.

ARMS – The arms should swing forward and back between the waist and  lower chest.  The elbows should be bent at about 90 degrees.  Avoid what I call “Rocky Syndrome” where the arms move side to side more then front to back.

2009 Boston Marathon, Elite Women (2 miles)

HANDS – They should be lightly cupped with the fingers brushing the palms, and the wrist should be relaxed

FEET – The feet should absorb the shock of impact, by landing lightly on the heel and rolling forward onto the mid-foot.  Good form is soft and quiet.  As fatigue creeps in, pay attention to the sound of impact.

Keep in mind that even elite runners have flaws in their form.  The goal is not to develop perfect form, but to stay within one’s self to maintain normal form as fatigue sets in.  Every stride is unique.  Improving form will make running easier and more efficient – regardless of one’s pace.

Turkey Spaghetti Bolognese- Susan Westmoreland

Yields: 6 main-dish servings

Total Time: 30 min
Ingredients

2 medium stalks celery, cut up
1 large carrot, cut up
1 medium (6- to 8-ounce) onion, cut up
1 tablespoon(s) olive oil
1 pound(s) ground turkey
1 pound(s) whole wheat spaghetti
1 can(s) (28-ounce) diced fire-roasted tomatoes
2 tablespoon(s) grated Parmesan cheese
1 ounce(s) Parmesan, for shaving

Directions

Heat large covered saucepot of salted water to boiling on high.
In food processor with knife blade attached, pulse celery, carrot, and onion until finely chopped. In deep 12-in. skillet, heat oil on medium-high until hot. Add vegetables and cook 6 minutes or until tender, stirring occasionally. Add turkey, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Cook 5 minutes or until meat loses its pink color, stirring constantly to break meat into very small pieces.
Cook spaghetti as label directs.
Meanwhile, to skillet with meat, add tomatoes. Reduce heat to medium; simmer 12 minutes or until sauce has thickened, stirring occasionally. Stir in grated Parmesan.
To serve, top pasta with sauce and shave remaining Parmesan on top.

————————
Nutritional Information
(per serving)

Calories 455
Total Fat 10g
Saturated Fat 3g
Cholesterol 56mg
Dietary Fiber 8g
Protein 29g

Bob Bourassa

Although flexibility is important for long term maintenance of joint alignment and range of motion, traditional static stretching is not a necessary part of warming up.  In fact, it maybe counterproductive and decrease athletic performance, but that doesn’t mean runners should stop stretching altogether.

Complete a dynamic warm-up before a run and stretch after the run.

Stretching after running will lengthen and relax tight muscles.  This increases blood flow to the muscles and aids recovery.  Warm muscles are more pliable, so stretching after running when the muscle are warm is more effective.  In general, ease into each stretch in a slow controlled motion, hold for 20-30 seconds, and repeat each stretch 2-3 times.

The advantage of a dynamic warm-up is that it increases total body temperature, increases blood flow, increases heart rate, and increases oxygen uptake.  This increases speed and power out put by 20% compared to static stretching, so performance improves.  The long term benefit is that it improves the function of the nervous system, which improves balance, proprioception, stability, and symmetry between left and right sides.  The small stabilizing muscles of the joints are also strengthened over time.  All of this improves posture and decreases risk of injury.

A dynamic warm-up is also more practical.  The muscle temperature raises rapidly within 5-10 minutes and requires little space.  The warm-up should begin with simple, controlled movements and progress to more intense, complex movements.  Each movement should be taken to the end of its range of motion (while maintaining proper form), and released.  A short 1-2 second hold and release.  Each movement should be completed 10-15 times before progressing to the next movement.

Because of the complexity of some of the movements, the group runs on March 27th and April 17th will include a dynamic warm-up and coaching.  Due to copyright issues, the Dynamic Warm-up program presented at the workshop can not be posted.  If anyone needs another copy, contact Bob.

"I got me them people not re-racking their weights when they're done blues"

Everyone who is anyone knows that Worcester Fitness members are the best health club members in the USA! Let’s take a minute to remember the basics of what makes our club so special and our members so great. If we all do the same thing, everyone will have the same great club!

BEAT GOES ON IN CHOCOLATETOWN … With three more wins last week, Hershey became the first team to reach the 100-point plateau this season, and the first to clinch a spot in the 2010 Calder Cup Playoffs. The Chocolate and White have won five straight, eight of their last nine, 20 of their last 23, and 32 of 36 contests since Dec. 12. They have not lost back-to-back games since Nov. 21-25, and have not dropped consecutive decisions in regulation since Oct. 23-24.

The Bears’ AHL-record home winning streak is now up to 23 straight games, and Hershey’s 24-game home points streak (23-0-0-1) has tied a league record, previously accomplished by the Springfield Falcons spanning the 1996-97 and 1997-98 seasons.

Hershey continues to chase the 1992-93 Binghamton Rangers’ records of 57 wins and 124 points in a season. The Bears (49-12-0-2) need to win nine of their last 17 games and to earn 25 of a possible 34 points down the stretch to eclipse those marks.

Veteran Bryan Helmer also etched his place in the record book on Sunday, earning his 387th career assist to become the AHL’s all-time leader in assists by a defenseman. With 506 AHL points and 967 AHL games to his credit, Helmer still has two other AHL milestones in his sights: John Slaney’s record for points by a defenseman (519), and Bill Needham’s all-time mark for games played by a defenseman (981).

CHANGE IS GOOD … A number of players who changed their address prior to the NHL’s Mar. 3 trade deadline enjoyed notable success with their new AHL teams during last week’s action. Syracuse’s Chad Kolarik led the group, putting up five points (2-3-5) in his first three games for the Crunch – including a season-high three-point showing (1-2-3) on Sunday – after registering just four points in his final 11 games for San Antonio. Greg Moore, the Crunch’s other recent acquisition, recorded two goals and an assist in his first three games for Syracuse.

Alexandre Picard, who went to Phoenix in the deal that sent Kolarik to Columbus, netted a pair of goals on Sunday as San Antonio rolled to a 7-2 win over Rockford. Defenseman Dylan Reese, who shifted from Syracuse to Bridgeport in exchange for Moore, netted a goal and an assist in his Sound Tigers debut on Tuesday and was promptly recalled to appear in his first two career NHL games with the N.Y. Islanders. Mike Radja, the other return on the Moore deal, has one goal and three assists in his first four games for Bridgeport.

Albany’s 4-2 win at Norfolk on Saturday featured goaltender Justin Pogge’s first victory in a River Rats uniform and two assists from former Calder Cup champion Oskar Osala, both acquired by parent-club Carolina at the deadline.

ETC. … Hamilton is now riding a season-high eight-game winning streak, including shootout triumphs over Chicago and Hartford on consecutive days last weekend… Named Reebok/AHL Player of the Week earlier today, Jerome Samson has a point in nine of his last 10 games (9-7-16) for Albany… The IceHogs played twice at San Antonio last weekend and scored in the first minute of both games, with Matt Keith (27 seconds on Saturday) and Bryan Bickell (37 seconds on Sunday) doing the honors… Kyle Turris, drafted third overall by Phoenix in 2007, shows 10-11-21 in his last 19 games for San Antonio and leads the Rampage with 12 multiple-point efforts… Norfolk rookie Dana Tyrell has 15 points (4-11-15) in his last 13 games after totaling 11 points (2-9-11) in his first 47 games of the season… Jon Gleed’s first goal in 108 career AHL games gave Bridgeport a 2-1 overtime win at Manchester on Sunday… Lowell had dropped four consecutive shootouts and had not prevailed in one since Oct. 23 prior to their 3-2 win at Providence on Sunday, which also marked the Bruins’ first shootout loss of the year (5-1)… Devils forward Matt Halischuk shows six points (4-2-6) in six outings since returning from a 10-game injury absence… Springfield forward Charles Linglet has racked up four goals and 11 points during his current six-game scoring streak… Peoria’s Cam Paddock had gone his first 244 career AHL games without a two-goal effort before scoring twice in Sunday’s 4-2 win at Milwaukee… Texas has posted a 13-3-0-1 record this season against in-state rivals Houston and San Antonio… Hartford has scored the game’s first goal just four times in its last 20 contests, and in a league-low 24 of 64 games overall… With three wins to begin the month, Syracuse is 23-5-1-1 in March since the 2007-08 season.

Help Worcester Fitness Nation Work for a Cure for Cystic Fibrosis

This is our buddy Jimmy and his Aunt Sherry. Both of them have Cystic Fibrosis and Worcester Fitness wants to help them spread the word about this insidious disease. The more people that understand how this disease works, the easier it will be to get help to find a cure. Please do what you can!

Angel Hair with Asparagus, Tomatoes, and Fresh Basil
By Betsy Freese
Start to finish: 20 minutes

1pound fresh asparagus spears
4 cloves garlic, thinly sliced
1/4 teaspoon pepper
1 tablespoon olive oil
6 medium plum (Roma) tomatoes, seeded and chopped (21/4 cups)
1/4 cup dry white wine
1/4 teaspoon salt
1 tablespoon butter
1 9-ounce package refrigerated angel hair pasta
1/4 cup shredded fresh basil
Step 1: Snap off and discard woody bases from asparagus. Remove the tips; set aside. Slice the remaining portions of asparagus spears into 1- to 11/2-inch-long pieces; set aside.
Step 2: In a large skillet cook and stir garlic and pepper in hot oil over medium heat for 1 minute. Add the tomatoes; cook for 2 minutes more, stirring often. Add the asparagus pieces, wine, and salt to the mixture in the skillet. Cook, uncovered, for 3 minutes. Add the asparagus tips; cook, uncovered, for 1 minute more. Add butter and stir until melted.
Step 3: Meanwhile, cook the pasta according to package directions. Drain pasta; return to pan. Add asparagus mixture and basil to pasta, tossing to coat.
Makes 3 servings.
Nutrition facts per serving: 484 calories, 9 g total fat (3 g saturated fat), 10 mg cholesterol, 4 g dietary fiber, 15 g protein.

Have you had a fitness profile lately?  The Micro Fit, Fitness Profile is an all-inclusive health & fitness evaluation available to all of our members and guests.  During this appointment, the fitness staff will review your Lifestyle Questionnaire, perform the fitness profile using the Micro Fit system and develop a personalized exercise prescription!  This appointment will provide you with a base-line for your current fitness level and provide a comparison to others of the same age and gender.   The Fitness Profile consists of computer controlled assessment equipment, administered by one of our personal training staff.   Our trainers will evaluate your fitness in 7 areas giving you an accurate assessment of your fitness level.  Measurements include: blood pressure, heart rate, weight, body fat analysis, flexibility, biceps strength and a sub maximal assessment of your aerobic fitness.  Your profile results will be discussed with you in detail and you will be given a personal print out of the report along with suggested guidelines for your training.  This assessment is available every 3 months, and is suggested to later re-evaluate in order to accurately view your progress.  This program will help our fitness professionals make changes to your program! 

Please dress comfortably and avoid caffeine, smoking, heavy meals, and exercise for at least 3 hours prior to your appointment for the best results!

To schedule your fitness profile, please stop by member services and one of our staff members can assist you!

Pesto Salad With Chicken, Tomatoes and Mozzarella
Lachlan Patterson

Serves 4
INGREDIENTS
Olive oil cooking spray
4 boneless, skinless chicken breasts (about 6 oz each)
2 cups packed fresh basil
2 tablespoons freshly grated Parmesan
1 tablespoon pine nuts, toasted 10 minutes in a cast-iron skillet in a 350° oven
1 clove garlic
1/4 cup reduced-sodium chicken broth
2 tablespoons olive oil
4 cups lettuce (such as frisée)
1 tablespoon fresh lemon juice
1 cup halved cherry tomatoes
1/4 cup cubed part-skim mozzarella
PREPARATION
Heat oven to 400°. Coat a baking sheet with cooking spray. Season chicken with salt and pepper, place on sheet and bake until cooked through, 20 to 25 minutes. Cut into 1/2-inch slices. Pesto: Pulse basil, Parmesan, pine nuts and garlic in a food processor until finely chopped. With motor on, slowly add broth and oil. Season with salt and pepper. Toss lettuce with lemon juice; coat chicken, tomatoes and mozzarella with pesto. Divide among 4 plates.
319 calories per serving, 12.7 g fat (2.9 g saturated), 6.1 g carbs, 2.3 g fiber, 44.5 g protein

Pasta Carbonara Light
Jennifer Iserloh aka “The Skinny Chef”
Serves 6
INGREDIENTS
· Vegetable-oil cooking spray
· 6 slices nitrate-free turkey bacon, chopped
· 4 egg yolks
· 1/2 cup nonfat plain Greek yogurt
· 1/2 cup grated Parmesan
· 1/2 teaspoon coarsely ground black pepper
· 2 cups frozen peas
· 1 box (16 oz) pasta (such as brown rice pasta or multigrain pasta)
· 2 tablespoons half-and-half
· 1/4 cup fresh basil, torn or thinly sliced

PREPARATION
1. Heat oven to 425º. Coat a cookie sheet with cooking spray. Spread bacon on sheet and bake until crisp, 15 to 20 minutes. Set aside. Whisk egg yolks, yogurt, Parmesan (reserve 2 tbsp for garnish) and pepper in a bowl until smooth. Place peas in a colander and set it in the sink. Cook pasta in a stockpot as directed on the package; drain pasta over peas to defrost them. Return pasta-pea mixture to stockpot and place over very low heat. Add egg mixture and bacon and toss about 1 minute, until egg mixture evenly coats noodles. Turn off heat, add half-and-half and stir well. Top with basil and reserved Parmesan and serve immediately.

472 calories per serving, 12 g fat (4 g saturated), 66 g carbs, 4 g fiber, 19 g protein

Osteoarthritis is a chronic joint disorder that occurs when the cartilage, the tissue that cushions the ends of the bones in a joint, degenerates. This causes the smooth, slippery surface of the cartilage to become rough and pitted, so that the joint can no longer move smoothly. The result is often disabling pain and stiffness, particularly in the joints of the fingers, spine, hips, knees and feet.

HOW DOES OSTEOARTHRITIS DIFFER FROM RHEUMATOID  ARTHRITIS?

Rheumatoid arthritis is an autoimmune disorder in which the body’s defense system attacks the joints. The thin layer of cells called synovium that line and lubricate the joints becomes inflamed. Rheumatoid arthritis usually hits people between  ages 30 and 50, but can strike at any age, including childhood. 

COPING WITH OSTEOARTHRITIS

1. Maintain a heathy weight. Too much weight is painful to the hip and knee joints.

2. Exercise. Moving all of your joints may help reduce the stiffness. Get the proper guidence as to how to exercise and not cause injury.

3. Take the medications that are prescribed to relieve the stiffness.

4. Try taking a warm shower in the morning to loosen the stiff joints.

5. See your physician. It is important to keep in touch with him or her so that the symptoms can be kept under control.

So if you find your joints stiff when you awake in the morning or you find one or more joints in your body that don’t seem to move normally anymore, check in with your physician.

Source: National Institute of Arthritis and Musculoskeletal and Skin  Diseases.

This news may brighten your day: In a new study

based at Childrens Hospital Los Angeles,

scientists found that women who had low levels

of vitamin D (a.k.a. the sunshine vitamin) were

16.3 pounds heavier, on average,than those who

were D-sufficient. Why? The researchers believe

either the vitamin may slow down the growth of

fat cells, or, on the contrary, the fat cells may trap

the D keeping it form circulating. To be sure you

are getting enough, catch a few rays, sans sunblock

( no more than 10 minutes) daily and better on

your hands than on your face). Or take a supplement;

many experts now recommend 1,000 IU of D3

a day.

Whole Wheat Pasta with Sesame Peanut Sauce
Angela Paige  

Ingredients
• 2 medium green onions, sliced thin
• 1/4 cup chicken or vegetable broth, low sodium
• 2 tbsp natural peanut butter, creamy
• 1 tbsp plus 1 tsp cider vinegar
• 1 tsp sesame oil
• 1/4 tsp cayenne, or more if you like it hot
• 4 cups cooked whole wheat spaghetti

Directions
Combine all ingredients except spaghetti.
Stir the hot spaghetti into the sauce.
Serve right away for a hot meal, or refrigerate for a cold meal.

Number of Servings: 4
Nutritional Info
• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 244.0
• Total Fat: 6.1 g
• Cholesterol: 0.2 mg

http://twitter.com/HealthyRecipes

by SparkPeople user BCJL13

Runners high

So I very rarely get sick, and I am currently on day 3 of being parked on my couch. Surprisingly I have not gone crazy yet, but I sure am bored. I have watched every genre of movie that is possible. Some movie titles I won’t even admit on here that I actually watched. I bought a Blue Ray player two weeks ago just in time to finally catch a cold, and have been able to stream Netflix on my TV.

So the point of my blog…..

I just finished watching ” Spirit of the Marathon.”  It’s a documentary that  follows 6 different runners during the training process of the 2005 Chicago Marathon. All 6 runners are training with different reasons and goals.  My favorite quote of the movie was “The only runner’s high that I get is when the race is over,” and I said out loud “that is me!” Granite it was said by someone in his 70’s who has probably run more marathons than years that I have been alive, it was nice to hear it from someone else.

Now you can look at this quote in either a positive or negative way, however I see it in a positive light. It does not matter if I am running a  5 mile race or completing a triathlon, my high does not happen until I have crossed that finish line. My “runner’s high” is the sense of accomplishment that I was just able to finish the race. That feeling then and there is what strives me and keeps me training for the next event.

I am in no means a runner, but I am an athlete. I live for the highs at the end of a race. I do not race to win, I race to finish. The first triathlon that I completed had a race motto, “To Finish Is To Win.” I have taken that motto from a few years ago and used it as my motivator each season to get up at 5am on a Sunday morning of race day.

That being said, as many of you know Worcester is hosting its first Half Marathon. 13.1 miles is 3.1 miles further than I have ever run when I was in the best shape of my life, so why not try it? Worcester Fitness has put together its own training team to prepare a group of runner’s for the event. So far the group of runners includes all levels and experience. Not only runners, but we have team members planning to walk the race as well. Under the guidance of master trainer Bob Bourassa, we will train properly and show up race day with smiles on our faces.

I plan to compete in my first half marathon on June 13th, and I will keep you up to date along the way with my training. My motto is  “To Finish Is To Win,” and my goal is to complete the race healthy, injury free, and a smile on my face.

If anyone is still interested in being part of our training team, you can contact either myself or Bob for further details. The official 12 week training program will begin at the end of March.

Water Fitness Specialist Picky Lanigan

It has been a while since I  posted any thing so I just thought I would let you know about a couple of things I have going on.

My first project is  an Aquatic Fitness Instructor certification course.  It is going to be here at our Grove St campus. I  will be hosting the event.

The date is April  17th 2010 from 9am – 4pm.  The deadline to register for the course is March 27th.  Upon registering you will receive a study packet.  It usually takes about 6 weeks to complete the material in the packet.  If you or any one you know are interested let me know and I will get you the course for a discounted price.

If you would like more information you can reach me at 774 239-4339 .

The second project I am working on is a cookbook. I have had this idea for a while now.  I thought about it one day at one of the potluck lunches we had after ones of my classes.  There was so much great food I thought it would be fun  to put all the recipes together and make a cook book .  I am gathering recipes from member of the gym.  I will be collecting them for about another 2 weeks. If you have any favorite recipes you would like to add please bring them in to me.  Once all the recipes are  in I will be sending them out to be put our book and then published.  We will then sell the books here and all the proceeds will go to  Pernet an organization in Worcester that helps out familys in need.

Please contact me if you would like to submit a recipe or if you have any suggestions that will help make this project a huge success.

BON APPETITE

Tired of being tired? It could be a lack of ZZZZZ’s. Sleep deprivation is now the 3rd biggest health complaint in the world, behind headaches and colds. And chronic sleep deprivation can affect your health, performance, safety and pocketbook. Not to mention robbing you of the energy you need for a great work-out!!

Well, at least it doesn’t make you gain weight. Actually….a recent wide-ranging study suggests that the nation’s obesity epedemic is being driven, at least in part, by a decrease in the average number of hours Americans are sleeping; possibly by disrupting hormones that regulate appetite.

How much is enough? We all know people who brag about getting 3 hours a night and breeze through each day…but for the rest of us, 7-9 hours is optimal. Under 6 hours consistently, and increased risks for health problems are possible.

So…if you have trouble sleeping…
*check your health status with a health professional
*try to eliminate or minimize stress
*check out your sleep environment to maximize relaxation
*if possible, adjust your schedule for regular bedtimes
*eat for good sleep…healthy, with lots of fruits and vegetables

And remember, Worcester Fitness and staff are here for you to design and support great work-outs that will energize you during the day and contribute to sound sleeping habits. Sweet dreams…….

Running the Disney Marathon 2010

When I registered for the January 10, 2010 Disney World Marathon, my thought process was that it would be my first marathon since my knee injury (Oct. 2008),  and the flat course would be a good test for my knee. It would give me a chance of qualifying for Boston.  The last time I ran Disney the temperature was in the 60’s at the start and in the 80’s by the finish with 88% humidity.   Little did I know that the temperature for 2010 would be 27 degrees at the start (a record low), and it warmed up to 35 degrees by noon time, which was the coldest temperature ever recorded at Orlando International Airport at noon time.

As a result, there were more obstacles to overcome than most race days.  One poor decision could mean not finishing or ending-up in the medical tent.  The following is a summery of my experience:

The first challenge was what to wear for running clothes.  My last two 20 mile training runs were in similar temperatures, but I had issues with sweating through my upper body base layers and then getting cold chills at the end of the run.  My solution was to wear a light water resistant windbreaker instead of my heavy windbreaker, under that an old long sleeve fleece that I would throw away after 5 or 6 miles, and 2 cool max shirts for a base layer.  For my lower body, I ran in compression shorts with a pair of full length running tights over them, which is what I normally wear in cold temperatures.  Lastly, I ran in my Worcester Fitness winter hat, a pair of thermal gloves (a second pair of lighter gloves in the windbreaker pockets), and a hydration belt that holds two 10 oz. bottles of my sports drink.

Next, I decided to get to the athlete staging area early.  As soon as I got off the bus at the staging area, I notice the 10-15 mph wind, which meant there was a windchill to deal with.  The staging area is simply a large open parking lot with port-a-potties, a medical tent, and baggage tents.  I found a protected spot from the wind near a baggage tent and the generator for the tent, and there was a concrete block to sit on.  I sat and watched all the late arriving runners trying to find a place to hide from the wind and stay warm.

Thankfully the race started on time.  The first 4 miles runs around and then through EPCOT.  The course was congested with runners to the point where I couldn’t see the ground in front of me, and two or three times runners just ahead of me started yelling: “ICE!” because the puddles on the course froze, so the pace was slower than normal.

After leaving EPCOT, the course runs on open highway to Magic Kingdom.  During this stretch, I realized three things:  a) I was so focused on watching my footing that I had not taken in any fluids  b) the pace was so slow that qualifying for Boston was in jeopardy  c) I was getting cold from the wind, which caused my knee to tighten-up a little.  I decided that my hydration was most important and my knee was not ready for a faster pace, so qualifying for Boston was off the table.

At 9.5 miles the course enters Magic Kingdom, and I was back on my normal hydration schedule.  I wasn’t cold from the wind anymore, but my knee was still tight.  As I entered Future World, I decided it was time for a bathroom stop, and I knew where the heated rest rooms were in Future World.  Just before leaving the rest room, the air hand dyer caught my eye.  I hit the button and pulled my knee up to it for 10-15 seconds, and then got back on the course.  The warm air helped loosen up my knee, and my pace improved.

As I left the park for the next long stretch of highway that lead to Animal Kingdom, the knee felt great, but my hands were cold from sweating through my gloves, so I changed gloves.  Up to this point, I had only been using my sports drink from the hydration belt, so I took my first cup of water from a water stop.  I had to take a glove off and scoop a hand full of ice out of the cup so I could drink it without choking on ice.

As I got to Animal Kingdom, I noticed that the sun had finally brought the temperature up (the marathon started in the dark at 5:40 am) and the wind had slowed to about 5 mph.  By the time the course left the park at 15 miles, I was overheating, so it was time to take off and throw away the old fleece.  As I unzipped my windbreaker to do so, I noticed that ice had accumulated on the right arm of the jack from drinking the cups of water with my right hand.  The water resistant material had prevented the water reaching the fleece layer.

As I reached the 18 mile mark before Disney’s Hollywood Studios park, I finished the last of my sports drink, and I was sick of dealing with the ice in the cups from the water stops, so I stopped and filled a bottle with water and ran with it in my bear hands for a mile to melt the ice.  Now my hands were cold from holding the bottle, so I switched back to the thermal gloves.

The last 3-4 miles of the course runs through Disney’s Hollywood Studios and finishes in Epcot next to Spaceship Earth (the big white ball).  During these last miles, my biggest obstacle was the runners around me as they cramp-up and started walking.  I even had one runner claps to the ground right in front of me with one mile to go, and I just barley missed going down with him.  This is when I realized how important my decision was to run with a hydration belt.  I think a lot of runners had trouble taking in the right amount of fluids due to the amount of ice in the water cups, and with the cold temperatures, I think runners were trying to be extra careful not to spill water on themselves, so they were not taking water as often.  With the hydration belt, I didn’t have to worry about any of that and stayed hydrated.

I finished in 3 hours 29 minutes, which is 14 minutes slower than the time I needed for Boston, but I finished feeling strong and healthy.  Overall it was a great challenge, and I was happy with performance.  Maybe it will be warmer next year.

SESAME DRESSING

1 tablespoon dark soy sauce
1 tablespoon Worcestershire sauce
1 tablespoon dark sesame oil
1 tablespoon virgin olive oil
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
1 teaspoon sugar
2-3 cloves of peeled crushed garlic about (1 teaspoon)
½ teaspoon dry mustard
¼ teaspoon fresh ground black pepper

Place the soy sauce, Worcestershire sauce, sesame oil, olive oil, lemon juice, vinegar,
sugar, garlic, dry mustard, and pepper in a jar with a tight fitting lid. Mix well by shaking the jar.
Store, tightly covered, in the refrigerator for up to a week. Shake well before use.
————————————————————————————————————
Per tablespoon: 52 calories, 4.6 g. fat, 0.5 g. saturated fat, o mg. cholesterol

Snowball Cookies

½ cup sifted confectioner’s sugar
½ cup coarsely chopped pecans
1 small egg white (2 tablespoons)
¼ teaspoon vanilla extract

Preheat Oven to 350 degrees.
Place the sugar and pecans in a food processor or blender and process them for about 30 seconds, or until the nuts are ground. Transfer to a mixing bowl and add the egg white and vanilla. Stir with a spatula to form a soft paste.
Drop the mixture by teaspoonfuls into 12 mounds on an ungreased nonstick cookie sheet, leaving space between the mounds for expansion. Bake for 10 minutes; the batter will spread quickly to form 2” disks, and the finished cookie will measure 3” across.
Let the cookies cool and become hard before removing from the cookie sheet. Serve 2 cookies per person.
Per cookie: 48 calories, 3 g. fat, 0.2 g. saturated fat, 0 mg. cholesterol, 5 mg. sodium.

Go To The Mirror!

There is nothing less inspiring than a mirror. It might be said that the very act of looking at a mirror is an abject example of self-disdain. Unless of course, you are one of those folks that can’t walk by a mirror without stopping, winking, clicking your teeth and pointing your finger at your reflection. “Hey, alright, how you doin’??”

There are three levels of mirror user. The Level One User is probably the healthiest and most common. Their use of the mirror is simple and a classic example of  the genius of functionality. A Level One Mirror User is quantified as “anyone  viewing of oneself in order to a) remove sticky remnants of any meal that has featured ingredients such as fennel seeds, broccoli, or corn on the cob, b)anyone trying to ascertain whether the strange feeling at the end of their nose is an escaping nugget of grossness, c) anyone making a quick “non-compulsive” adjustment of hair, ears, make-up or other facially oriented objects and d)anyone talking to themselves for no more than ten seconds. “Where did you leave your keys?” is acceptable in this situation, “Why am I here?” is unacceptable and should never be asked by a Level One Mirror User.

Level Two Mirror Users are unable to take the results that a L1MU receives and be satisfied with them. Sure, it all starts off innocently at first. Maybe a bag of pop corn at a ball game leads to a simple L1 situation. But L2’s are not able simply check, pick, and go. L2’s do a full diagnostic on their appearance based solely on the fact that there was one visible and confirmed minor discrepancy. In other words, they treat the mirror as a physician treats a full blood work up, “Don’t know why your throat hurts, let’s test for everything and see what sticks.” These folks can be found just about anywhere as they are completely oblivious to the fact that other carbon based life forms are in the area when they start poking around their face. There is also a major vortex in time space reality with L2’s, leaving many now desperate for a ride home after a concert or movie. There is very little that anyone can do to distract an L2 so do yourself a favor and just walk away.

Level Three Mirror Users are easy to find. They are the ones that stop quick , no matter where they are, with zero regard for who may be behind them or what they may be carrying. The L3 has a compulsion for themselves that can only be satisfied through the magic of reflecting glass. The L3 is a funny character to observe. They sometimes try disguise themselves as L2’s by walking up to mirrors fairly quickly with a real sense of purpose , “I simply must check my teeth!” They rush forward, brows furrowed in frustration and worry, could I have an imperfection?? The problem is what happens after the obligatory dental scan. It turns into a full body check. Primp factor ten Mr. Sulu! Then the L3 takes it to the extreme by giggling, pouting, turning and sometimes dancing in front of the mirror. They have approached the mirror with dubious intentions! The mirror is powerless in this situation as nothing, NOTHING that it reflects back to the L3 will diminish what the L3 sees clearly for themselves; perfection!! They treat the mirror like they are looking over the vast expanse of the Himalayas from the frozen summit of Mt. Everest. Such awe! “How can there be pain and suffering in the world when I can plainly see the glory and humbling beauty before me?” Or something like that.

If you ordered soup, don’t wait for the L3 to come back from the restroom. Eat it while eats hot and hope for some company during the entree.

Another big problem with mirrors is that they are EVERYWHERE! If it’s not an “official” mirror, it’s something else that is so shiny that it offers a complete reflection of whatever passes by. It’s bad enough to have to look at yourself in the bathroom mirror at Fenway Park after four hours of close quartered sun and wind, now we are  faced with reflections that we are not even authorizing! I saw a guy in a diner checking his teeth with a soup spoon the other day!

Ideally, our goal is to obtain positive self-image through a reflection of our daily actions. How we treat the people we bump into day in and day out. How we handle adversity and moments of weakness. How we look out for our brothers and sisters here on Earth. The mirror as an object is quite powerful and can play fantastic tricks on you if you let it.

Go to the mirror with an image in your mind of who you really are, and you will be much happier with the person you see!

Yield: 6 Servings

1 1/2 teaspoons dried thyme

1 1/2 teaspoons dried oregano

1  teaspoon ground cumin

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

1/4 teaspoon ground red pepper

6 swordfish fillets (around 1″ thick)

2 tablespoons canola oil

juice from 1/2 lemon (about 1 tablespoon)

————————————————————————————————————————

Mix thyme, oregano, cumin, black pepper, salt, and red pepper in a bowl, then spread the mixture on a plate. Press the fillets into the mixture, coating them well on both sides.

Heat the oil in a very large nonstick skillet. When it is very hot, add the fish in a single layer and brown it for 1 minute on each side. Reduce the heat to low, cover and cook the fish for an additional 3 minutes.

Arrange the fish on a serving platter, sprinkle the lemon juice over it and serve.

————————————————————————————————————————

Per Serving: 217 calories, 10.4 grams of fat, 2.2 g. saturated fat

Cucumber Salad

Ingredients:
2 cups thin-sliced chilled cucumbers
1/2 teaspoon sea salt
1 cup thin-sliced onions
1/4 cup rice vinegar
1/4 cup ice water
1 tablespoon sugar
1/2 teaspoon dill weed
1/4 teaspoon black pepper

Place cucumber slices in medium-size glass bowl and sprinkle with salt. Stir in onions.

Place remaining ingredients in small bowl and beat crush with fork to combine. Pour over cucumbers and onions and toss lightly. Refrigerate at least 30 minutes. Stir before serving.

4- Servings

Per serving: 46 calories; 2 g fat; 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber

In 1965, a football coach at the University of Florida wondered why his athletes were constantly falling off their game from heat issues, despite making sure that the players were drinking enough water.  He brought the issue to the team physicians, who analyzed the problem and saw that the players, while replacing the lost fluids, were not replacing the salts lost in sweat.  So, as an experiment, researchers added an electrolyte solution in the form of 2-3 tablespoons of pickle juice to each of the team’s water dispensers to see if there would be a positive effect.

Not only did their players perform better and have more energy in practice, but their performance levels in game simply took off – a boost that was made even better after carbs were added to the formula.  The mix, named after the team that first benefited from this drink – the Florida Gators – ultimately became the standard in which all sports drinks are compared to: Gatorade.

Christie’s Crock Pot Chicken

Ingredients:

1 roaster chicken
1 cup of white wine
1 can of low sodium chicken broth
3 red potatoes
1 shallot
1 red onion
2 celery stalks
3 carrots
Paprika
Parsley

1. Rinse and remove anything in cavity of the chicken. Place chicken in crock-pot.
2. Pour in white wine and chicken broth.
3. Cut up potatoes, celery, onions, shallots, and carrots in chunks and place in the crock-pot.
4. Pepper chicken with paprika and parsley and cook until ready to serve.

Gene Kaczyk

Did you know that in a landmark study, aerobic exercise was shown to be as effective as antidepressants? That women who exercise lower their chances of developing dementia by 50%? That a revolutionary fitness program helped put one U.S. school district of 19,000 kids first in the world of science? That, in fact, exercise sparks new brain cell growth? The evidence is overwhelming…aerobic exercise physically transforms our brains for peak performance!!

In the book Spark, John J. Ratey, MD, makes a fascinating mind-body connection, presenting new research to prove that exercise is truly the best defense against everything from mood disorders to Attention Deficit Hyperactivity Disorder to addiction to menopause to Alzheimer’s.
He explains that the brain works just as muscles do…growing with use and withering with inactivity…and shows why getting your heart and lungs pumping can mean the difference between a calm, focused mind and a harried, inattentive self.
The book also includes a simple, targeted exercise regimen to get your body moving and your mind in peak condition. This could well change the way you think about your daily run…and       the way you think! Thanks to my new client, Pam Rossetti, for sharing Spark.

Simple, Quick, Healthy, and So Good!!!

Ingredients:
1 lb thin slice chicken breast, cubed
1 package whole wheat rigatoni pasta
1 cup chopped red onions
1 cup chopped scallions
1 cup halved grape tomatoes
3 tbsp apple cider vinegar
1/2 cup extra virgin olive oil
1 tbsp Dijon mustard
1/4 tsp ground pepper
Parmesan cheese as a topping

1. Boil chicken breast until cooked through and set aside.
2. Cook the pasta according to the directions on the package. Drain and set side.
3. Combine pasta, chicken, onions, scallions and tomatoes in large bowl.
4. Next, stir in olive oil, vinegar, and dijon mustard.
5. Top with Parmesan Cheese and ground black pepper.
6. Chill before serving.