Michele BEFORE picture

Michele AFTER picture!

I first met Michele a little over 6 years ago. Michele and her 10 year old son AJ were part of my evening water fitness class. I have to admit it was the first time  I had ever seen a Mom and her young son work out together. It was great to see. The fact that her son was allowed into the club was the deciding factor in Michele’s decision to  join Worcester Fitness.

Michele works for the Department of Children and Families in Worcester.  She is the Supervisor for the foster care unit. Some of Michele’s hobbies are hiking, indoor rock climbing, cross country skiing and target shooting. She also likes to canoe. For the last 13 years she has been a “Hockey Mom”. Her next goal is to become a Mom that plays hockey. When she starts playing I will be sure to go watch a game.

Over the past year, Michele has lost 96 pounds. It has taken a lot of hard work and discipline.  Getting to the gym 4 times a week is Michele’s goal. Stretching, strength training and core work are all part of her routine .  45 to 90 minutes are also spent in  the cardio area each visit to the gym.  She loves to watch the Bruins games while doing her cardio workouts because it makes the time go by faster.  When she can’t make it to the club, she finds some activity to do at home.

Michele’s goal is to loose 4 more pounds by her birthday April 1st. She plans on sticking with the dietary changes that have worked for her. Carbs,white rice, pasta and  white bread are no longer part of her daily diet. Large servings, going to buffets and second servings are now a thing of her past. Although this takes a lot of will power, Michele knows what needs to be done and simply does it.

The Worcester Fitness Team  and fellow members are her favorite things  about the club. She finds the Team helpful whether she  is asking about a piece of equipment, a certain exercise or just showing her how to change the station on one of the TV’s.  Although she has not gotten to personally know any of the other members she finds them very approachable. Michele hopes to overcome her shyness and go into MacDonald’s Tavern and watch a Bruins game with some of her fellow members.

Michele’s words of wisdom to fellow members are “Don’t ever give up.  Get up and get moving! “ Even when you are tired from a long day at work GO to the gym you will feel better for it.”

Worcester Fitness wants Michele to know we are proud of her and will be happy to assist her with anything she needs to help her reach her goal.  Good luck Michele and keep up the good work!

To whom shall I bestow my Worcester Fitness Access Pass? I understand that the offer expires on 2/29, so time is of the year-leaping essence. I’ve narrowed the list of possibilities down to five finalists:

1. Dianne Williamson – I’ve never been brave enough to change the channel in the TV Garden, but this fellow Bravo loving blogger might have the gumption. We could trot on treadmills and banter snarkily – every Worcester girl’s dream!

2. Rachel Bilson – Go ahead, try to tell me that you don’t watch Heart of Dixie – not to mention RB’s recent splash on Funny or Die. We’ll be bffl’s yet…

3. Channing Tatum – I think he’d be a stud in the Zumba studio. Did you know he once appeared in a Ricky Martin video?

4. Parul Sehgal – NPR’s divinely sharp new books editor. We could pump some iron while we ponder the The Marriage Plot like the finest fitness nerds in all the land.

5. Wes Welker - On second thought, he’d probably drop the pass.

Final decision TBA. In the mean time, bribes are encouraged.

Aquagirl

In simple terms, this program will provide coaching and guidance in how to train for the Worcester Half Marathon on June 3, 2011.  The following is a summary of what will be included in the Half Marathon Training Program.  All the workshops and group runs will take place at the Grove Street club.

Program Workshop – February 23rd at 7:30pm: This workshop is the official start of the program.  The program fee must be paid and registration/waiver from must be completed before the workshop.  This will be a two part presentation.  First, the running programs and training guide will be handed out and reviewed.  A program starting with a 3 mile long run will be provided.  After taking questions, the second part will cover the topic of selecting Running Sneakers.  Experienced runners and last years participants do need to stay for the second part of the workshop.

12 Group Runs - Starting March 3rd: All group runs will take place at Grove St. on Saturday mornings at 9:00 am.  The distance of each run will follow the Long Runs of the 3 mile long run base program.  The 14 week program begins with a Long Run of 3 miles and progresses to a Long Run of 10 miles.  The progression is designed for first time half marathoners and less experienced long distance runners.  More experienced runners are encouraged to start with the group, and then add extra miles to the run to meet their needs.

Online Coaching: As runners encounter obstacles in training, they may email Bob Bourassa with questions and receive guidance on how to adjust their training.  The running program and information will be organized and presented by Bob, a Worcester Fitness Master Trainer and USA Track & Field: Level One Coach.  He will also use the Team Training blog to post information to aid runners in overcoming obstacles in training.  Last year’s posts included: Proper Running Form, Fighting Friction, and more.

Worcester Fitness Race Shirt & Race Day Workshop – May 3rd at 7:30pm: All participants will receive a Dry Fit Worcester Fitness Shirt.  The workshop will focus on the last weeks of training and the specifics of preparing for race day.

Sign-up at the Front Desk by Feb. 23rd

For more information or questions, contact Bob at bbourassa@worcesterfitness.com

Somebody forgot to bring her lululemon to the gym today…

In my defense, my day begins at 5:30 a.m. and it gets awfully dark in that closet of mine. Imagine my surprise when I reached into my gym bag twelve hours later, and pulled out a child sized, cut-off, sled-dog puppies tee that I bought five years ago at an Alaskan flee market for a quarter. I could have sworn I grabbed the lulu, but all I got was the lemon.

I guess I could have packed up at that point and called it a day, but exercise is my daily calm – it’s my inner peace – it’s zentastic.

At my mom’s office, everyone meditates together after lunch (as a kindergartener, I called that nap time, but I guess if you have a masters degree you can call it whatever you want.) She claims that it helps everyone stay stress-free and grounded. Unfortunately, at my place of work – there’s no standing meditation date; my thoughtful reflection time has to wait until later in the day when I can settle in at the pool or on the treadmill. This physical activity is imperative to my mental and physical well being!

So, there I was, staring into the mirror surrounded by classy ladies in their work out duds – and I in my 1987 off-the-shoulder Iditarod top. I did what any sporty fashion-victim would do, I popped in the headphones, and tried to avoid making eye contact with anyone on the way up the stairs (even though I’m sure you’re all super down to Earth and wouldn’t dream of judging my retro gym-wear…)

First, I would like to apologize to your friends and family, as I know that this is Access Card month. Let’s be honest, the parking lot was packed with aspiring club goers this afternoon (probably really trendy ones too), and I broke a fashion bylaw. Thou shalt not wear husky-pup screen prints on the treadmill.

It won’t happen again. I don’t usually dress like that (at least not while I’m in the lower-48.) I swear! I’m not just an Uggs and sweatpants sort of girl! I am a workout professional!

You have my word: I will pack my gym bag with the light on from now on.

IT WILL BE A JANUARY THAW IN THE SPIN ROOM TONIGHT!  GET READY FOR OUR 3 HOUR “SPIN FOR HOPE” ON MARCH 4.  TIME IN THE SADDLE WITH SOME OF YOUR BFFS!!!!!

“Hot -n-Fun” N.E.R.D. & Nelly Furtado

“Boys Boys Boys” Lady Gaga

“Work (Freemasons Dub Mix) Kelly Rowland

“King of Anything” Sara Bareilles

“Lonely Boy” The Black Keys

“Fortunate Son (feat. Scott Stapp) Santana

“Turn Me On (feat. Nicki Minaj) David Guetta

“Immortal Megamix:Can You Feel It/Don’t Stop “Til You Get Enough/Billie Jean/Black or White (Immortal Version)     Michael Jackson

“Nailed”  from The Final Destination     Brian Tyler

“Don’t Stop” (Color on the Walls)     Foster The People

“Rock Star” (Jason Nevins Remix Edit)     N.E.R.D.

“Someone Like You”     ADELE

HEY SPINNING CRAZIES!!  SEE YOU AT 5:30PM )    LOOKING FOR SOME ENERGY AND ENTHUSIASM!!!

Due to the complete and total lack of attention paid to the NFL Championship game, it’s sometimes easy to forget about the Super Bowl.

What with the growing popularity of “Celebrity Sumo Wrestling” and “Shirts and Skins Extreme Chess”, football has somehow been pushed to the background.

But not at Worcester Fitness!

Worcester Fitness may be clinging to the past but we still love the NFL! No amount of “Blind Folded Bass Tournaments” or “Ultimate Typing Championships”, currently taking the nation by storm, will ever be enough to kick the NFL off the Worcester Fitness sports pedestal.

So yes, we are gearing up for some good old fashioned, kick butt football! We even have the NFL channel which allows any other football die hard’s the opportunity to watch about a gajillion games during the regular season.

But as we all know, the Super Bowl is different!

This here is the BIG GAME! That’s why we have a ton of BIG T.V.’s! You can’t watch a BIG GAME on a small TV? It get’s all scrunched up and squeezed. You can only see half the field on some of them.

At MacDonald’s Tavern inside Worcester Fitness you see the whole field. From as many angles as they make available to us. That’s right, we show them ALL.

Like replay’s?

We show them ALL! That’s right, even the ones that seem so ridiculously obvious to even the most remotely interested bystander.

So it’s time to make a decision.

You can stay at home and tune into “Olympic Style Lampshade Tossing” or “Telekinetic Shuffleboard”.

OR…you can come down to MacDonald’s Tavern on February 5, 2012 and watch the BIGGEST game of the year on our giant TV’s and hang out with your friends.

Let us know, we need to know how many bags of chips to buy!

In 2012, Worcester Fitness nation will be joining ranks with an incredible organization committed to educating people as to the importance of self examination and self advocacy when dealing with the risk of cancer.

The 15-40 Connection was born out of an alarming statistic. It is one that has cut lives short and impacted many hundreds of thousands. Nearly 72,000 15 to 40-year-olds in the United States are diagnosed with cancer every year. Yet, cancer survival rates for this age group have been nearly stagnant since 1975.

How can this be true? When an ache, pain, or fatigue does not go away 15 to 40-year-olds typically wait, and then wait some more for it to resolve itself. They attribute the change in their health to stress or feel that calling a doctor is over-reacting. What they do not know is the most obvious sign of cancer is an often subtle change in your normal health. Time spent waiting for these issues to resolve themselves provides cancer with time to progress. Cancer is much more difficult to treat at more advanced stages. This is a major contributor to this alarming statistic.

The 15-40 Connection is dedicated to creating a world where “invincible” adolescents and young adults take their medical care and cancer screenings seriously. Motivating teens and young adults to take action when they notice changes in their normal health and to be strong self-advocates when their instincts tell them something is wrong will save lives and improve cancer survival rates.

In the coming months, Worcester Fitness Nation will be asking for your support in very simple and easy ways. Please help us to help protect and support this awesome organization!

Do you know the common signs and symptoms of cancer? Early detection is key to improving cancer survival rates. Learn more.

Worcester Fitness Nation announced today the premier of a brand new Zumba class to take place every Tuesday night at 6:30PM at it’s Grove Street location.

While a regular Zumba class is exciting and fun a Toning Class adds another dimension to the workout party. This class takes the original dance/fitness class to an entirely different level.

ZUMBA® TONING is a breakthrough muscle shaping system with the use of lightweight toning sticks that you use like a set of maracas. The sticks weigh approximately 2 1/2 pounds and are filled with sand.

In a very short period of time this workout will help you build coordination, muscular strength and reshape your body.

You’ll not only lose pounds and inches but you will have curves in all the right places, as a result of this program. This exciting breakthrough workout is designed to offer you a safe and yet very effective total body sculpting workout.

If you haven’t tried this type of dance workout yet then you owe it to yourself to give it a try. What you will find is that it is more like being at a swanky nightclub rather than an exercise class.

The class is available to everyone, no previous dance or Zumba experience is required.

Sarah is an incredible instructor who puts her heart and soul into every class! You are guaranteed a tremendous workout that is also a ton of fitness fun!

If you are a member of Worcester Fitness you should have received something very special in the mail last week!

Some of you have been members since the day we opened in 1978, and others may have just recently joined.  Whenever you became a part of our family, I hope you have always felt at home here and continue to make Worcester Fitness part of your life.

However, it’s no secret that a health club, like any other business, always needs to grow to better serve our clients.  Historically, Worcester Fitness has needed to do very little traditional advertising – choosing instead to let our members tell our story.  For this, we have nothing but our sincerest thanks to you.  To show our thanks, I would like to invite you to spread the health and wellness you are giving yourself and encourage your family and friends to join you here at Worcester Fitness.

Simply put – we want more members just like you!

That is why we sent you a gift card for you to give to someone that you think would be a great addition to the Worcester Fitness family.  This one week pass will allow your friend or family member to experience all of the services and classes that you enjoy every visit.  And, if your guest joins our club, you will receive a free one month membership!

If you didn’t receive your gift card, please let us know and we’ll give you a one!

Thank you all for continuing to make Worcester Fitness a special place to be!

Well, Zumba Tone and Babyoncé have arrived in my life, and all is well with the world.

Let’s start with the ZT: awesome due in equal parts to the instructor (Sarah – great name!) and a Zumba 2.0 mentality that maintained the party but never ditched the workout. Sarah was like an athletic Penny (yes, that was a Happy Endings reference) who brought enthusiasm, intensity, and personable leadership to the Zumba sanctuary. Evidenced by my aching quads, Zumba Tone is a delightful departure from the routine. Loved it! From what I understand, there’s another demo tomorrow at 6:30 p.m.

As for Bey, Jay, and their totally cray baby gurl (Blue Ivy Carter), if you haven’t heard “Glory feat. B.I.C.” then you’re the cray one.

Have a great week Worcester Fitness!

Currently I’m reading “We Are All Weird” by Seth Godin and, while it’s essentially a marketing book, it made me think of all products people buy that are not really what they want or need. The fact is we ARE all weird whether we want admit it or not. And that simply means that nobody is exactly like anyone else. We all have individual lives with unique problems and circumstances.

Relating this to health and fitness, we all have our own particular goals and personal issues in reaching those goals. Health and fitness products for the masses include fad diets, supplements, exercise videos, etc. They don’t deal with the obstacles that confront you as an individual on a daily basis. The results are never as good as they could be because the product was made for the hypothetical average person, not you.

So , why is it that we tend to buy the products that target the masses? Convenience is certainly one reason, as is price. It’s easy to knock off a product when there’s no personalization needed. Many people also like to believe they are like everyone else. They want to be normal. But let’s face it. There’s no cookie cutter for people and wouldn’t life be boring if there was?

Where does that leave us when we seek to reach our own individual goals with our own individual set of obstacles? Seek out personalization and, yes, pay a little more to get it right. That goes for hiring a personal trainer, registered dietitian (RD), life coach, business coach, etc.

Wouldn’t it be worth it to finally get what is right for you in all your weirdness?

Best wishes in the new year, Mark

Mark Nutting, CSCS*D, NSCA-CPT-AR*D

This month we are honoring a very special member by the name of Santa Claus.

We all know this wonderful man but none of us have ever met him.  Although he is a great person Santa is not a good role model for our gym members.  He never comes to the gym. If we are lucky we see him once a year.  He stays up all night flying around the world on cold and snowy nights  with just a skimpy red and white suit on. I won’t even mention all the tons of  cookies he eats and the thousands of gallons of milk he drinks.  I would bet the cookies he eats aren’t fat free and  milk he is drinking isn’t 1% .  When Santa isn’t flying  around he spends his time at the coldest place on earth and works from sun up till sun down just trying to finish his work.

Santa hasn’t been keeping up his appearance either. Over the past few hundred years Santa has gained a lot of weight.  I hear he is having trouble fitting down the chimneys now a days.   He is in desperate need of a hair cut and a beard trim. Mrs Claus isn’t very happy about this. Santa is always doing things for others and not leaving any time for things he should be doing for himself.  Does any of this sound familiar to you?

During the holiday season we all must remember  to slow down,eat right and take time to exercise and relax. The holiday season can be a very stressful time of the year. If you take care of your self you will find it a lot easier getting through all the hustle and bustle and be able to enjoy yourself.

It has been an exhausting semester of teaching and learning, but finals are finished and the holiday break is right around the corner. In honor of completing my intensive poetry course work, I have composed an especially horrendous piece of lyrical magic for your literary pleasure. I just had to get it out of my system…

Twas the week after finals, a time free of stress,

Not a care in the world at Worcester Fitness.

The sneakers were laced, double knotted, with care,

In hopes that Joe Santa soon would be there.

The runners lined up on their mills with their treads,

While visions of baked goods danced in their heads.

Away to the weight room I flew like a flash,

Set forth for the leg press and sat with a crash.

With one hopeless push, so lively and quick,

My quads were diminished, couldn’t move a lick.

More rapid than eagles, the trainers, they came,

Santa whistled, and shouted, and called them by name!

“Now Kat P! Now Bob B.! Now Rebecca and Picky!

On, Zumba! On cycling! On fitness most tricky!

Whip her in to shape; get a medicine ball!

Now dash away! Dash away! Dash away all!”

They’ll tend to my health in this holiday season,

I’ll stay motivated and they are the reason,

I’ll hear them exclaim, “Aquagirl’s out of sight,

Happy Christmas to all, and to all a good night!”

***Hot musical tip of the week: Bieber’s “Drummer Boy” (no joke).

2012 Half Marathon training is just around the corner. Check out a great story from one of our Worcester Fitness Member’s, Mary Ann McGinnis.

In December of 2010, when it became apparent to me that my mother was not going to survive the year, I decided I needed to start taking better care of myself.  I was completely out of shape and weighed over three hundred pounds.  I wanted to be healthier and not just with a diet.  I have tried many before without success.  This time it was about making healthier lifestyle choices.  With the encouragement of friends, I joined Worcester Fitness.  I became a regular swimming laps in the pool and walking the treadmill.  I used some of the weight machines and attended some classes.  Exercising not only helped me deal with the stress related to dealing with a dying parent, it was a good start in the journey of taking better care of me.

While working out, I noticed the signs posted to train for the Worcester half marathon.  I have always wanted to complete a marathon.  I went to the informational meeting on February 24, 2011.  Bob, provided a lot of great information.  He encouraged me to try it even though I appeared to be the only one in our group who was going to walk it.  I was told, “Try it.  The worst thing that happens is you don’t finish in the time allowed.”  I wasn’t sure I would actually compete in the half marathon, never mind finish, but I signed up anyway.  I needed a major distraction and something positive on which to focus.

On February 26, 2011, my mom passed away.  I knew she was dying, but the actual event was something I could not fathom.  The grief is incredible.  I thought of using her passing as an excuse to drop out of the training for the half marathon.  After a long and exhausting week, I choose to attend the first training session.  I reminded myself it would be a healthy distraction and I really needed to take care of me.

Our first run/walk was only about two and a half miles.  I cried during most of it.  Thank god for sunglasses and soft tissues.  I could not believe I was able to complete the first walk.  When I arrived back at the gym, the runners were waiting for me.  One of my friends and fellow trainees joined me for breakfast afterwards.  My focus became less about what I had lost that week and more about what I accomplished.  On that first Saturday morning, I began thinking maybe I will walk the half marathon even if I finish in over four hours.  I had some goal to look forward to.

As the training progressed and the weeks passed, I found myself walking lengths, I have never thought possible.  I admit there was one weekend I just didn’t get up in time to leave with the group, but I went anyway.  I took a different route, but I was out there.  On the first day our route took us more than 3 miles, I was worried I wouldn’t be able to complete it.  I actually made arrangements for a family member to come and pick me up if I ran into trouble.  I did not need to make that phone call.

I was on vacation the week of our seven mile route.  I made arrangements with my friends who I was visiting in Florida to find a three mile, a four mile and a seven mile route I could walk.  Their children rode bicycles accompanying me on my walks.  My nephew, called me after we completed ten miles to make sure I made and was ok.  I did finish and I was better than ok!  I found myself reading the books suggested by Bob, including the chapters on nutrition.  I was not only moving my body, but fueling it with healthier foods.

The training group did our long runs/walks on Saturday mornings. Bob, Kat and Juli from Worcester fitness were there at water stops encouraging us.  Some days they rode around the route checking on us and our progress.   Afterwards, some of us went to breakfast at a local diner.  We were exhausted, but I cannot recall one Saturday morning when we didn’t laugh a lot.  I had just lost my mother, but there I was looking forward to Saturday mornings.  I actually felt happy during one of the saddest times in my life.

Several of us met at the rail trial in West Boylston during the week.  Before becoming involved in the half marathon training I struggled to ride my bicycle the length of that rail trail.  The running group encouraged me to walk it.  I am now a regular walker there.  I have found longer trails for bike rides.

Something amazing happens to me after I have been walking for over three miles.  A switch goes off in my brain and all the static stops.  The calm is amazing.

I accomplished something, ten months ago, I did not think possible.    When I started training for the half marathon, I was a mess. I weighed over three hundred pounds. I was grieving the loss of my mom.  My life was falling apart.

My mom is not coming back, but I know she would be proud of me.   I am glad to report I weigh much less now and I feel better!  I am more fit.  The bonus is that I made some great new friends.  I still have a long way to go in my journey to be healthy and in shape.  I, however, completed a half marathon in the time allotted and I wasn’t last. Thank you Bob and Kat for all of you support!  I am looking forward to training again in 2012!

Be honest. You’ve been waiting for the next cool gift to appear in this space. Well, this one is worth the wait!! Functional AND you’ll look the part; whatever that is. It won’t matter… you can’t look bad in “White Platinum”. $159 at smithoptics.com. Thanks to FitBie at msn.com.
Smith Pivlock V2
The V2 is the latest version of Smith’s popular Pivlock line of interchangeable-lens sunglasses. The V2 adds new frame colors, slide-on temple ends, and a three-position adjustable nosepiece for a comfortable fit. This sport-driven spec is a favorite of cyclists, runners, and triathletes. The frameless design keeps your field of vision completely clear and makes the Pivlock ultra lightweight. The V2 is also available in a Max option for more coverage or athletes with larger faces.

What to get the fitness girl or guy in your life? Thanks to Fitbie on msn.com, you can dazzle them with gifts that will leave you with some change for holiday treats!! Watch for one gift suggestion a week in this space during December. This week…Earbuds that work!!!
Skullcandy FIX Earbuds
Nothing takes the skip out of your step like having an earbud pop out midstride. Perform rigorous activity with peace of mind by wearing the new FIX earbuds from Skullcandy. Their unique shape fits comfortably in your ear—and stays there—while delivering top-notch sound.
$40–$70 at skullcandy.com

I’m not sure I should even be telling you this, because the whole thing was downright covert.

On Thursday, I ran in a Turkey Trot to top all trots. To be perfectly frank, it wasn’t even a sanctioned trot. That’s right, I’m a rebel.

In fact, it was just a bunch of rebel trotters, all trotting on the same five kilometer route at the same time. Unofficial, yes, but trot we did–like our lives depended on it. You’d trot too if you were dodging Widoff’s customers and Thanksgiving travelers in the depths of Kelley Square.

Our pace was leisurely, but it mattered not. We were all in it for the guilt free baked goods and beverages that lay at the finish line.

When & Where? The Grey Hound Pub hosted us at 9 a.m. in an “unofficial”-Thanksgiving-free-fun-run around Worcester.

What was the course like? I would definitely give this race another go around. The course was flat, the scenery was splendid, the price was right, and the racers were low key.

Who? The trotting crowd was an eclectic mix of looming Worcester Rugby players and lovely local fitness enthusiasts (even a few familiar faces from Worcester Fitness!)

This race has the Aquagirl stamp of approval…BUT be sure to wear your brightest Turkey Day gear because there are no traffic stops, and those Widoff’s patrons get pretty rowdy at the finish.

Thanksgiving 2011…lots to be thankful for. Family, Worcester Fitness Nation, blue sky…and 3 exercises that will get your attention and work multiple muscle groups for efficient and effective results. I love ‘em!! As always, if you have any medical restrictions please do these exercises accordingly.

1.) Walking Lunges…what better way to work your glutes, hamstrings, quads, hip adductors and abductors while cruising down the hallway…exchanging holiday greetings with your Worcester Fitness friends as you go!!! Don’t forget to grab a med ball or free weights to intensify the experience!!

2.) Seated BOSU twist and kick with med ball or weight bar. Relax…have a seat on that blue BOSU. Now lift both feet , kick and twist. You call that a kick??? KICK!!!

3.) Stability Ball, one foot crunch and wall ball toss…What??? Where’s the manual for this one? Try not to think too much when doing this; it helps. Works core, upper, lower body et al….

Need a demo on any of these? Just grab me at the club!

So, before or after the big meal these gems will burn calories and increase your muscle mass to keep you happy, healthy and in top holiday form!!

Moving the clocks back an hour, means less daylight for running.  Some will move indoors to the treadmill, but many runners will be hitting the roads in the dark.  The 5 tips below will help make these runs a little safer:

1.  Run with a Light – Be as visible as possible by running with a head lamp or blinking light attached to the torso.  Hand held flashlights are less visible to drivers because of a runner’s arm swing, but a hand held light is better than nothing.

2.  Wear a Reflective Vest – Again, be as visible as possible, and run with a reflective vest even if running with a light.  Most running clothes have a little bit of reflective material, but more is better.  A reflective vest provides more visibility.

3.  Adjust Running Loops – When designing loops for the dark, try to incorporate roads with street lights and well maintained surfaces.  The shadow play from a head lamp or headlights from passing cars makes it difficult to see potholes or raised road patches.

4.  Adjust Running Stride – As stated above, the shadow play will effect one’s perception of the foot strike on the running surface, so run with a slightly shorter stride and slower pace.  This will improve balance, and the ability to adjust a stride to avoid obstacles on the running surface.

5.  Don’t Run with Music – The darkness limits the sense of vision, so the sense of hearing becomes more important to maintain running safety.  One needs to be able to hear dangers like animals and other people.

As always, let someone know the loop being run and an estimated time of completion, and/or run with a cell phone just in case a fall or injury occurs.

Masseter!

This small jaw muscle has two parts, one superficial and one deep and is known as the “chewing” muscle since it is the major muscle associated with mastication. When you clench your jaw, you will feel this muscle flex. Not only do we use this muscle to chew but we also tend to clench our jaws in times of stress. That’s quite a bit of usage so it’s easy to see how the masseter can hold chronic tension and trigger points… and even lead to lockjaw! This painful condition can be debilitating but may be treated through various massage techniques. Remember… massage can be very helpful in keeping your muscles happy AND healthy!

For November’s, muscle of the month I’m actually going to discuss a condition related to muscle inflammation.

Repetitive use by overworked muscles causes decreased circulation leading to inflammation. If this happens in the forearm, the inflammation takes up extra space in the carpel tunnel and creates a “pinched” nerve. The nerve affects your thumb, pointer, middle and possibly half of your ring finger.

So, if you work at a desk or with your forearms often, make sure to stretch your forearms whenever possible to keep your muscles happy and healthy.

If  you feel numbness, tingling or general change of sensation in all five of your digits, that is not true Carpel Tunnel Syndrome.

Busy people often reach for their phones to make appointments with their massage therapists after a rough week. But massage therapy isn’t just for corporate types with tired achy muscles – it can benefit nearly everyone!

According to the National Certification Board for Therapeutic Massage & Body work (NCBTMB), massage has been useful in:

1. Relieving back pain

2. Boosting immune systems

3. Lowering blood pressure

4. Treating migraines

5. Reducing carpal tunnel syndrome symptoms

6. Lessening pain after surgery,and even relieving some side effects of cancer.

Using his or her fingertips. hands, fists, elbows, and forearms, a massage therapist works soft tissues and muscles, which increases blood flow and oxygen to the area. Massage also warms muscles and reduces pain. Scientists don’t really know how massage achieves such positive changes in the body. But there are few risks associated with massage therapy, if it is administered properly by a trained professional. 

A massage during child birth labor can help relax muscles and in turn, reduce pain. It can also relieve some of the anxiety and stress experienced during labor, thus helping women relax. 

Diabetic children whose parents give them daily massage are more likely to take their medication and stick with their diets,which improves blood sugar levels.

Therapeutic massage for the hospice patient helps to relax the body and mind and relieve the suffering that might occur as we go toward the end of life.

For thousands of years, massage therapy has provided a wealth of benefits for people – could you be one of them? Massage therapy services may be covered by health insurance when it is prescribed by a physician, chiropractor, or osteopath.

Many of us just have to have that first cup of coffee to start the day, before we are able to function .Three out of four children and nine of ten adults and teenage boys routinely consume an average of 193 milligrams of caffeine a day.Many of us drink far more. People often turn to caffeine to “keep going” when their energy is low. Most would give caffeine credit for more energy, feeling more awake, and even mood changes. Caffeine acts as a mild stimulant and even after short periods without it, such as overnight, the body experiences the effects of withdrawal. Research shows the “kick” we think we get from our coffee is actually a reduction in withdrawal symptoms, and possibly a result of what we expect. Two to three cups of coffee per day ( about 200-300 milligrams of caffeine) pose no serious to most healthy adults. 

JUST SO YOU KNOW…….

The diuretic effect of about 250 milligrams a day could aggravate conditions linked to levels of fluids in the body, such as blood pressure and kidney function.

Increased dehydration can pose serious problems under extreme conditions like very hot weather or intense activity.

Caffeine impairs the body’s use of calcium and causes it to be pulled from our bones. About three cups of coffee daily for women 60-70 years old has resulted in spinal bone loss.

Caffeine blocks a chemical the brain makes when its cells are exhausted, which is meant to tell the body it needs sleep.

The stomach can be irritated by regular or decaffeinated coffee.

TO LIMIT YOUR CAFFEINE:

Know how much caffeine you’re getting. Read labels.

Reduce your intake a little at a time, and drink more water.

Brew tea for a shorter time.

Mix regular coffee with decaffeinated.

Choose foods and drinks with less caffeine. Again read labels!

Remember anything you do to eliminate what tears your body down, builds you up in the long run……

No matter what the diet of the day is, many have one thing in common: They offer only a temporary solution to what many see as a lifelong and chronic condition. Remember that fad diets usually make promises that are not only untrue but are unsafe for you. Staying away from fad diets is one of the first things that you can do if you want to lose weight. Recognize there is no diet that will magically melt the pounds away. Make sure you talk to your doctor about  following a healthy plan of weight loss that is right for you. And remember that exercise plays a big part in losing weight. You can boost your metabolism and help the pounds come off just by starting to walk several times a week.

Need some information that will help you in identifying whether the diet ship that you are about to board is a fad diet or not?

Answer yes or no to the following questions:

1. Does the diet promise a quick fix?

2. Are there dire warnings of dangers from a single product or regimen? For example, “Do not eat bread or drive  heavy farm equipment while taking this suppliment.”

3. Is there a list of good and bad foods?

4. Are the recommendations made to help sell a product?

5. Does the diet eliminate one or more of the five food groups?

6. Are the recommendations for the diet based on a single study?

7. Are the recommendations based on studies published without review by other researchers or FDA?

If you answered yes to 5 or more of these questions, chances are you are about to hop on the fad diet ship. 

My new exercise routine requires me to utilize an exertion scale to rate how hard I am working at any one activity, not simply my heart rate. The gold standard for exertion scales is the Borg Scale of Perceived Exertion. I find it a fascinating way to further connect with my body as I push myself in a work-out. You may want to give it a try, if you have no heart rate medical restrictions for exercise.
1
Use the Borg Scale of Perceived Exertion as a general guideline. It is a self assessment tool used for your own personal benefit and not for comparsion with other exercisers.

2
Look inward during your workout to get a Borg rating. It is how you feel about the workout you’re performing.

3
Factor in all the physiological aspects of your workout to use the Borg Scale of Perceived Exertion. How hard your heart is working, how hard your lungs are working, how much you’re sweating, how your muscles feel, how your joints feel and how much energy you have to exert to keep going are all factors used in the Borg Scale.

4
Take into account all these factors of heart rate, respiration, soreness and fatigue and assign a point value to them.

5
Assign a point value of 6 to 20 of your perceived rate of exertion. That is your Borg score.

6
Find where your Borg value is on the scale to determine how hard you are working and whether you need to increase or decrease your output level. The Borg Scale or Perceived Exertion is distributed as follows. At the bottom of the scale is 6, meaning that there is no exertion. Between 7 and 8 is very light exertion. Eleven is a light level of exertion. As you go up the scale to 15, you reach a level of heavy resistance. By the time you reach 20, you are working so hard you cannot sustain it.

7
Know that most experts recommend staying at a level around 13 to 14. This is a moderate workout and will put you in the fat burning zone you’re targeting. Athletes looking to condition and build endurance and stamina may go beyond that above 15, but the Department of Health and Human Services website has stated that 12 to 14 is the optimal level for most people (see warning below).

8
Notice the correlation between Borg Scale score and actual heart rate. Even though the scale is subjective, there seems to be a strong correlation between how hard you think you’re working and your actual heart rate.

9
Approximate your actual heart rate by multiplying your Borg score by 10. If you feel you’re at 13, then your heart rate is about 130 beats per minute (13 x 10).

****As always, if you have medical restrictions regarding exercise follow them closely****

We all want it. The elusive “kick in the pants”…the “bounce in the step”….the “juice”. Whatever you call it, more energy is something we all need some days (all days?) in order to perform at our peak at work, school, Worcester Fitness and at home. You know the days I am talking about…mid -afternoon sitting in traffic with the sun streaming through the windshield. Can I just take a quick nap at the next red light???

So, it’s something we want everyday and cannot seem to get enough of…try these:

1.) Monitor what you are eating each day. Get enough fruits, vegetables, whole grains, proteins; you have heard it all before!! It does make a difference in what you have for energy reserves everyday.
2.) Exercise. It just looks like it will wear you out!! You will actually feel energized and ready to kick back-side after some intense cardio and/or resistance training.
3.) Sleep. Seems obvious, but how many of us do it? Do what you have to and schedule a good solid chunk of zzzzs.
4.) Eat often. Six eating events everyday is what I suggest to my personal training clients. Healthy, smaller portions will keep you feeling great through-out the day, while avoiding those mid am and pm slumps.
5.) Get a piece of peace. Take a few minutes every am and pm to relax, close your eyes, sky gaze, deep breathe…you will leave your mini-session peaceful and ready for the rest of the day!!

Why do I need a personal trainer?  Why do you need a personal trainer?  Why does anyone need a personal trainer?

Have you ever asked yourself that question?  Well I have. Once.  Many years ago when I first started working out.  I was young,  impressionable and shy.  I walked into the gym to workout and found it filled with men.   Lots and lots of men. AWKWARD!!!  So, reason #1 :  Best to  know what the hell you’re doing at least for vanity sake!

Next up:  Motivation!

This is huge!!  Am I right??  Who doesn’t need this??  A personal trainer is great for this.  I can totally attest to this one. My personal trainer who just happens to be Kat is great for this.   Someone once said “Even if you fall on your face, your still moving forward”.  Not sure where I heard this, could have been from Kat?????????  Thanks Kat!   You’re the best!

Next we have : I’m so Bored!!

Who hasn’t said that!!  One of my all time favorite reasons for having a trainer is  I never get bored!  A good trainer always shakes it up, makes it fun, and keeps you on your toes!  One, two, three, four, one, two, three, four…..

Fourth on the List:   Injury, illness, or some other condition.

Always better if these are present before the workouts begin and not during or after!!!!  Am I right?

Fifth and last on my list:

It’s got to be fun!  If it’s not fun, it’s not going to last and neither are you.   This is where a personal trainer comes in handy.  They’re fun!  They keep you motivated,  encouraged, challenged, and safe.   If your trainer isn’t fun, then  get one who is!

I wanted to post a short blog regarding some comments I have heard since returning from my health event. Every day I hear folks saying to me “if you had a heart attack, what chance do I have???…you were so fit!!!” Let me state one fact that my doctor’s have stressed to me; HEALTHY AND FIT PEOPLE CAN HAVE HEART ATTACKS. It is just the way it is. In my case, it appears that my body was simply pre-disposed to an artery blockage, and that arterty did not really care about how fit I was!! My fitness level did help me survive a severe heart attack AND recover in very good fashion!!!
So, please keep up your great exercise routines. Exercise makes you feel good physically, mentally and emotonally…and keeps you ready for whatever life throws your way. See you at the club!!

I travelled to Pocatello, Idaho Labor Day weekend to run the 12th Annual Idaho State Journal Marathon, known as “Running the Gap”.  The course runs the gap between the mountains that covered wagons travelled through on the Oregon Trail.  The race has a reputation for being organized and offering runners extra perks like a free gym bag (instead of a plastic bag) to be use on race day for gear check, men’s and women’s cut (instead of unisex) race shirts, and quality post-race food by Ruby Tuesday’s.

A view from the park that the race finish in (Pocatello, Idaho)

Pre-race instructions stressed that the first shuttle bus to the start would leave at 5:10am sharp, and the last bus would leave at 5:30am sharp.  I got to the shuttle bus location at 4:50am, and the first three buses didn’t show-up until 5:35am.  Long story short, I got dropped off at the starting line, on a dark, dead-end, mountain top road, a little after 6:00am for the 6:15am start.

Runners were already lined-up at the starting line, and the line for the gear check was long.  I found an open spot near the gear check truck, and put my bag down to find everything I needed for the run, which was a struggle in the dark with a mostly black gym bag.  I took off my warm wind pants and jacket (it was 47 degrees for the start), and I put them into the bag, so I could get in line.

About that time, the race director announced with a mega phone that the marathon would start in 5 minutes, and the wheel chair athletes would start 2 minutes before the runners.  Unfortunately, I couldn’t read my watch in the dark to check the time.  After dropping off my bag, I went to the very back of the starting line, about 20 yards behind the pack of 600 runners, to finish my pre-race preparation.  I determined that I could wait until the first or second water stop to use a porta-a-pottie, so there was no need to waste time in the long line for them at the starting area.

I was halfway through my pre-run dynamic warm-up when I heard a light cheer.  I looked up to see runners stating down the course!  The marathon had started.  There was no announcement for the wheel chair start, no one minute to go announcement, no starting gun or horn.  What happened to the mega phone?  I continued my warm-up and watched the field of runners funnel through the starting line.  I knew that the race was chip timed, and my official time would start when I crossed the starting line, so there was no need to rush.  When the back of the pack reached the actual starting line, I started to run myself.

I kept telling myself to relax as I gradually worked my way past the slower runners.  By mile 4 or 5 the sun had come up and so did the temperature, perfect for running.  I had caught up to the other runners keeping the pace I planned to run, so I was finally able to settle into a normal pace.  The first half of the marathon was the most enjoyable and scenic 13 miles I have ever run, and I was only 2-3 minutes of my goal pace.

I would hit the wall around 20 miles and struggle to finish, but because I didn’t panic with the bus issues and confusion before the start, I gave myself the opportunity to possibly make my goal time.   For those runners that didn’t deal with the adversity well, there was little to no opportunity for them to reach their goal’s.

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Worcester Fitness is proud to  recognize Paul King as  member of the month. If you watch football on Sundays you have probably seen Paul and not known it.  Paul is an NFL umpire . His number is 121. Watching the offensive and defensive lines is the main focus of his position.  He has been doing this since 2009. It has been a long road to get to this point. He started officiating high school games in 1981. In 1991 he became a college official. After becoming  a college official he went to the  Yankee IAA Conference from 1996 until 2000.  From 2000 until 2008 he worked for the Arena league.  In 2009 his hard work paid off and he joined  the NFL in Europe .  The job entails much more than we as fans could ever know.  Each year there are several tests to take, the officials get graded after every game and then there are weekly conferences to discuss the previous game.  Beside all the work he puts in Paul has to travel all over the country for the Sunday games and still be back home on Monday mornings  for his teaching job at Forest Grove Jr High School.

Paul has been a member of  Worcester Fitness for over 20 years. He enjoys the people at the gym especially  “The Morning Crew”.  The  friendly  and helpful staff , and the steam room are also a few of his favorite things at Worcester Fitness.

5 days of cardio training, 2 spin classes and  a weekly core training session with Gene Kaczyk  is the routine Paul follows  most weeks. Staying in shape in a must because it helps him  to stay out of the way of those BIG football players.

Paul’s words of wisdom to other members are words he lives by. “Be your toughest critic and never give up on your dreams.  Every goal is attainable.”

Worcester Fitness is proud to have Paul as a member and wish him much success in this NFL career.

It’s so easy to give advice to people who talk about themselves negatively.

“I’m no good at anything.”  “Yes you are! You are awesome!”

“Nobody cares about me.”  “Everyone loves you! C’mon!”

“I suck.”   “You don’t suck! Quit saying that!”

Surely everyone at some point in their lives has said or thought negative thoughts about themselves.

Sometimes they are just quick thoughts like “I can’t believe I’m going to get a $350 speeding ticket. I SUCK!”

Other times it’s more serious things like “I just detonated a thermonuclear weapon on my neighbors ass just because he left grass clippings in my driveway. I suck.”

Yes, yes you do suck actually. But I digress.

Seriously, the least effective way to solve any problem is to sit around slamming yourself. Especially if you unleash an unholy atomic end of days on someone simply because their grass catcher has a hole in it. Man, you are out of reach. Chill!

For the rest of us, it’s simply a matter of reminding ourselves of the reality and dismissing the fantasy of whatever situation we are in.

Here are three easy ways to feel better about yourself.

1) Don’t over dramatize issues.

Like the above Manhattan Project example, there are some things that happen in life that can’t be overdramatized. Serious illness, unexpected death (although even expected death is a serious bummer), family issues, etc.

But in most cases, every day life is pretty banal.

So why waste oodles of energy on drama for the every day mundane challenges that effect each of us at some point or another?

Here’s a tip. If you get a flat tire. Say “I got a flat tire.” Instead of “I just got a freaking flat because the freaking moron in front of me stopped to quick and I hit the sidewalk. Now my car is screwed up and out of alignment, mu groceries went flying and I missed Survivor. I hate this city!”

2) React to things as if you are on stage in front of 1,000,000 people holding Flip cameras recording for a massive You Tube upload.

I have always believed that if we all had to go home each day and watch a thirty-minute video summary of our day we would all act much much different. I probably would not wear Carhart jeans as often as I do. Thankfully, we don’t have to do that.

If you were being recorded all day and part of living life in these United States meant that you had to watch your sorry ass moving about through the day, would you suddenly spend a little more time working on your personal presentation? Would you like to see video of yourself freaking out at the sandwhich shop because the pickle juice leaked onto the bread? Or how about the weird way you twist your face around when you are describing someone you don’t like all that much?

I wouldn’t like to see that movie.

3) Just quit freaking out over every stupid thing

Clearly this is the most easily understood method of all three of these “ways to freak out less”.

Seriously, take a look around for Pete’s sake. I’ll bet you are a mere five to ten feet away from someone who has it much much worse than you. It’s not that the things that are bothering you are not important. It’s just that they are not all CONSUMING important. In fact, when you look around you may see someone who could actually use a hand with something. And, helping that person would make you feel better too.

I once asked someone I know who was CONSTANTLY involved in some stupid, mundane, yet personally damaging drama; “Do you really want to be the person that people see out in a restaurant or a store and point to and say “There’s that lunatic from (fill in school, work, gym class, etc.)?”

The answer of course was “No.” Although who knows.

Either way. Point made. If you are someone running around with your hair on fire and your arms waving about like a clown with fleas in his jumper, and you are running around like this every day…people are noticing and you are making people uncomfortable.

Plus, hey, you are a pretty nice person at your core right? I mean, you are pretty cool, you care about life, you love your Mom…you know stuff like that.

Right?

So it might help to chill out a little bit. Take a deep breath. Hit the treadmill for an hour and sweat out the freak out.

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Why don’t I feel better?

Why am I so tired?

Why am I so bored?

OK, well, those are all pretty good questions. Good in that, they are probably pretty impossible to answer without accepting first that maybe it’s time to embrace…

CHANGE!

Here are eight ways to feel great-implement them this week. You will find yourself feeling great!

1) Get more sleep

How do you do that? It’s pretty simple actually. By going to bed a couple of hours earlier than you normally do. Here’s the drill. You get home from work or school. You eat some dinner and you either watch TV or do more work or school work with the TV on in the room. Try this instead- Bring your book or schoolwork to bed a couple hours earlier than you would normally hit the rack. Get all comfortable under the covers and start reading your books. Invariably, within fifteen or twenty minutes, you will start to nod off. You’ll catch yourself a few times but each time it will feel more and more like real sleep. Then, simply put the books away, shut off the lights and snooze away!

You will wake up the next day ahead of the alarm clock feeling refreshed and rested.

2) Eat a high fiber, natural grain breakfast

If you eat a simple high fiber breakfast of fresh fruits, juices and natural grain cereals, you will quickly notice an increase in energy beyond lunchtime.

3) Grab something out of the closet that you normally push to the back.

You put it in the closet for a reason-you intended on wearing it! Maybe the color is not something you are used to. Maybe it’s a little quirky looking. So what? Throw it on and force yourself to try something new!

4) Drive into work a different way.

Studies have shown that the human brain thrives on adapting to change. Like any other living thing, the brain needs to be stretched and worked out to stay strong. Something as simple as taking a different route to the office will get your brain flowing and thus you’ll arrive at work with more energy.

5) Taper off on coffee

This can be a challenge. There are millions of Americans every day swearing to themselves that they can’t function without their morning caffeine fix. And the worst part about it is…they are right! Unfortunately, caffeine is a drug and it is habit forming in most people. So, if you are drinking a few cups of coffee during the day, you’ll feel it the day you try to skip. But, over the long term, supplementing your coffee intake with water and slowly tapering off the java will leave you with more energy. Get off the juice completely and with a  week or so you will be wondering why you feel so great so late in the day!

6) Do something nice for someone…quietly.

We all see things all day long that we wish we could do something about. So…do something about something!

Pick something or someone randomly and go out of your way to improve their current situation. Might be something as simple as giving up a great parking space to helping someone find a job. Either way, do it for them and not for yourself.

7) Make a child smile

Next time you are in a situation where you are in the company of children be it through family or friends, make a point of getting a big smile out of a little one. It’s pretty easy in practice and will invariably make you smile too.

Think positively!

Here is a short test. Close your eyes and think about a clear sky, a cool summer breeze, falling color drenched leaves, a kitten…whatever, you get my drift. You will notice your breathing becoming calmer and steadier. You may even catch yourself smiling to yourself. Kittens aside, if you think good thoughts you are more likely to feel good. If you concentrate on the negative you are probably going to feel pretty bad. Don’t forget, these are eight ways to feel great. There are probably a million more. Try them all!

Tips for Holiday Stress

In 2004 a journal Circulation released some enlightening information relating to the Holiday season. Researchers examined records for “53 million deaths, which occurred from natural causes over a 26 year period and found that deaths related to heart disease elevated during December and January ”  Also cardiac mortality spiked around Christmas Day and New Year’s Day. Reasoning behind this cause may be

1.      Unhealthy emotions

2.      Behavior changes

3.      Lack of time to exercise

4.      Food temptations

5.      Financial stress

How to cope with the upcoming 2011 Holiday Season

1.      Take time to relax- Try meditation, guided imagery, or deep breathing. It is very simply, find a quite place to sit or lie down. Take deep full belly breathes in, and slowing exhale all the way out.

2.      Try to avoid inconsistencies, and withhold from peer influences. For example maintain your regular diet, sleep regimen, exercise program etc.

3.      Schedule more exercise sessions. Set aside the time to exercise 30-45 min of cardio 4-6 days per week, along with adding in 2-3 days of strength training and 2-3 days flexibility.

4.      Don’t deprive yourself completely from your Holiday food favorites. It is ok to treat yourself, just choose in moderation. Also try a food free area. Spend less time at the dessert table and more time conversing with guests.

5.      Stick to a budget; avoid the increased stress over credit card debt. Plan out a gift list

Make Worcester Fitness a Holiday Goal!!!!

References

(1) Phillips DP; Jarvinen JR; Abramson IS; Phillips RR. Cardiac mortality is higher around Christmas

and New Year’s than at any other time: The holidays as a risk factor for death. Circulation, 2004

Dec 21; 110 (25): 3781-8.

Worcester Fitness-More than a gym!

Check out this article in today’s Fitness Magazine web news:

Awesome and Affordable Super Foods!

Worcester Fitness is celebrating Massage Therapy Month this October by recognizing the amazing professional Therapists that we are fortunate to have on the Worcester Fitness Team!

Today’s the spotlight is on veteran team member Jared Chrudimsky.

Book and appointment today!

Jared Chrudimsky received massage training from Northern Lights School of Massage in Minneapolis in 1996.

He specializes in various deep tissue massage techniques, including Trigger Point Therapy and Myofascial Release. Jared is a four time winner of Worcester Magazine’s Best Massage Therapist Award (2006, 2007, 2009, 2010) and the Reader’s Choice award in the Holden Landmark for Best Massage Therapist (2011).

Besides being with Worcester Fitness since 2004, he has worked as a massage therapist with several college and semi-professional sports teams, including Florida State, MacCalester College, Worcester State University, Assumption College, and the Worcester Sharks. He has also provided massage in chiropractic offices, hospitals, and alternative health centers, and for chartities including the March of Dimes, Walk to Cure Cancer, and Katie’s 5K.

Since 2006, Jared has been enlisted by the Accreditation Council of Independant Colleges and Schools (ACICS) to visit massage programs around North America for evaluation and accreditation purposes.  From 2004-2010, Jared was an instructor and director of the Massage Therapy Program at Salter College, in West Boylston, MA.

In August of 2010, he stepped down from his position at Salter to concentrate on massage therapy full time.

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I decided to celebrate my one month heart attack anniversary with my
first visit to Worcester Fitness since then; how great to be back!!!

Did a very light treadmill and weights work-out and visited with
everyone. What a wonderful group of people. This is such a special
place.

Another good step in the right direction. Thanks again for the cards,
prayers and well wishes. See you soon.

Gene Kaczyk

Our new Kardio Kids classes are set to begin next week (October 3).  The classes are as follows and are held in the small studio.

Monday 9-10 AM
Thursday 9:15-10:15 AM
and
Saturday 2:15-3:15 PM

Family Club Members may take the classes, as well as people who have signed up through Central Mass Dance.
Our other Dance classes are set to begin in November with a minimum of 5 children per class.

If there are any questions regarding the Family Club membership, the Kardio Kids Classes, Dance classes or anything regarding the children’s programming, you can leave me a note, message or e-mail Jaime at jaime@worcesterfitness.com.

Worcester Fitness, the leading health, fitness and wellness organization in Massachusetts, has partnered with West Boylston, Massachusetts based Mothers and Company.

Mothers and Company provides comprehensive, evidence-based prenatal education, breastfeeding and new parent support, toddler classes and groups, special events for women and families, and natural parenting products to childbearing families in Central Massachusetts and MetroWest.

The partnership with Worcester Fitness will primarily be focused on complimentary brand services as well as a strong focus on expanding each organizations market reach in the area of family services.

The partnership will be launched in October through a Swim Lesson program designed specifically for children ages 4 months to 3 years. Mothers and Company will be presenting their classes using their core design elements as well as a unique and intimate style that includes having the children’s parents in the water while their child is receiving the lesson. The lessons then become both a child’s swim lesson and a parents active training relating to calming and comforting their young child while in the water.

The lessons will be conducted at Worcester Fitness Grove Street location, which features a heated indoor swimming pool.
http://www.worcesterfitness.com/swimming-lessons.php

The classes are thirty minutes each and can support a maximum of twelve children. Sessions are six weeks.

The class schedules have been announced to be-

Thursday Classes
Beginning Thursday October 13
9:00AM – 9:30AM- Water Fun For Toddlers
9:45AM – 10:15AM- Intro to Water

Saturday Classes
Beginning Saturday October 29
10:15AM- 10:45AM- Water Fun For Toddlers
11:00AM – 11:30AM- Intro to Water

Registration is handled directly by Mothers and Company.
https://clients.mindbodyonline.com/ASP/home.asp?studioid=9024

I guess this means we can all stop breathing into paper bags????
Love You Gene!! (Listen to Penny )

Hi all, my name is Gene Kaczyk and for those of you who don’t know me,
I am a personal trainer and Director of Corporate Wellness for
Worcester Fitness…and I am VERY GLAD to be writing this today.

I had a heart attack on 8/29/11.

The cardiac medical community has identified episodes of this nature
as “Widow Makers”, due to the 60% blockage of a major artery. My wife,
Penny, didn’t know that when she started CPR compressions at 4am on
8/29…just as well.

Next up that morning were the First Responders; Worcester’s finest
firefighter’s and EMT’s; thank God for these wonderful men and women.
Now, neighborhood estimates vary on the number of responders….I have
heard 12 and I have heard 113…let’s just say it was dark, we live on
a small street and many of my neighbors are elderly (reliable sources
say 10-12). This fabulous team rushed me to UMass Medical on Lakeside
in minutes.

The 3rd batter that morning on my own very special fantasy team was
the UMass Cardiac Response Team lead by Dr Nsidinan Okike. Competent,
efficient, respectful and nice people giving of themselves everyday. I
was at UMass for 13 days. Surgery was 9/7 and I was home 9/10.

So…why does a fit 60 year old have a heart attack? I am not certain
anyone will be able to answer that one completely, ever. I have some
family heart disease history and my diet will improve (I call it
“Clean Eating Events”…blog to follow), but I was not your typical
heart attack guy. I guess you really do “play the cards you are
dealt”, exercise and eat well. AND, when you do experience a medical
emergency, the flu or even a cold; bounce back from it safer and
faster because you are FIT!!!

Two quick thank-yous:
-Joe Santa Maria…Joe has this ability to make a splash without
making waves. How does he do that? He was RIGHT THERE day one helping
me and my family. He continues to assist daily.
-My wife Penny…she saved my life. Never saw her sweat it, just smile
sweetly and reassuringly; while feeling the terror and tears inside.

This Blog officially kicks off my Comeback 2011…thank you Worcester
Fitness Nation for the cards, thoughts and prayers. SEE YOU SOON AT
WF!!!!

This is by far the best family membership I’ve ever seen anywhere, anyplace…and I’m so excited to be the one to share the details with  you!   So, get ready to be surprised, delighted, and run…. do not walk to your nearest Worcester Fitness to sign up for the “time of your Lives”!!!   This is what is included in the membership:

Swimming Lessons

Dance Lessons

Junior Fitness Training

Fit Kid’s “Early Start” Fitness!

Kid’s Korner Babysitting

Discounts for Birthday Parties

“Parent’s Night Out”

Holiday Events

Discounts for Vacation Camps

All the above is included in one monthly membership fee off $225.  That’s right!!  That’s it!!  NO  contracts, no enrollment fees!  So,  come on down, get fit, and enjoy time with your family!

Please help Halloween Outlet, 540 West Boylston Street, Worcester MA 01606 make sure that the children of Friendly House programs have a costume for this Halloween through their “Gifts For Little Goblins event!

Who:  Everyone

What:  Visit Halloween Outlet  and pick a needy child’s name and Halloween costume wish from our Spooky Giving Tree.

Purchase costume to fulfill the need of the child and receive $10.00 in Boo Bucks to be used that day or towards a future purchase.  Donations of any denomination towards Gifts For Little Goblins can also be given at Worcester Fitness,440 Grove Street,Worcester, MA 01605.

Where:  Halloween Outlet, 540 West Boylston Street, Worcester MA 01606 (508)852-4500

When:  Now through October 22, 2011

Big News!!!!  Straight off the Press!!!   Worcester Fitness is now offering the perfect family membership for every member of your family!  There are no contracts, no time committments and no enrollment fees!   Stay tuned for all the exciting details.

I suppose as the Worcester Fitness Superhero, I should have been blogging all along. But with a busy life, school and work it has been a tough go. This summer was about getting outside and that is what I did.

I hiked every weekend and 2-3 times during the week (after work hikes at Wachusett) until the end of July. July 20th, I was in Maine and planned months prior that I would be climbing Katahdin, I looked for people to hike with, but either they couldn’t or just didn’t want to make the 6+ hour trek to Baxter State Park. The night before my hike was a normal pre-hike night, bed by 8pm and then up at 4am. I was out the cabin in Island Falls, ME at 4:14am and pulled into Roaring Brook Trailhead at 6:00am. On the trail within about 20 minutes after discussing with the Ranger why it would be a bad idea for me to want to take Knife’s Edge up and down. I hate, really hate the first hour or so of a big hike, I went from thinking I was doing 8 miles RT to 11 miles RT, and was notified of my 14 hours of daylight. With the normal snack breaks, one bathroom break at Chimney Pond and chatting with some Conservation Corps kids on the Saddle Trail it took me 4 hours and 55 minutes to summit. Once I reached the top the view of Knife’s Edge was more than I could handle on my own, I would most likely have freaked out halfway across and then what do you do, when you have no moral support. So I took the same route down as I went up, took me about 5 hours to make my descent because the Saddle Slide is a pretty scary route back down, not as much as the Dudley or Cathedral Trails but still very STEEP.  This hike more or less ruined my knees for about a month, and my workouts and hikes suffered.

Well October is a BIG hiking month for me so using September to get back to the condition to handle that. I am a lucky girl as I have Worcester Fitness’s two clubs, the gym at work and this month I cashed in my Groupon from January for Boot Camp, Circuit workout 3 times a week, it is kicking my butt but a good push back into working on my fitness.

As the weather gets cooler most of my workouts move indoors, but as I wrote about last winter, hiking all winter is a great cardiovascular workout. I am going hiking with a friend next weekend at Monadnock just to test my knees out for my Cardigan, Cannon and Jefferson hikes in October.

Piriformis

I’m Lindsay Reilly, the newest member of the Worcester Fitness Personal Training Team!

Email me directly at lindsay@worcesterfitness.com

Our friends at Toni & Guy hairdressing Academy are putting their hearts and souls into their work on Thursday September 22, 2011.

The Team at Toni & Guy are holding a massive Cut-a-Thon on an effort to raise money for the National Ovarian Cancer Coalition.

The mission of the NOCC is to raise awareness and promote education about ovarian cancer. The Coalition is committed to improving the survival rate and quality of life for women with ovarian cancer.

More than 20,000 women in the United States are diagnosed with ovarian cancer each year, and approximately 15,000 women die annually from the disease. Unfortunately, most cases are diagnosed in their later stages when the prognosis is poor. However, if diagnosed and treated early, when the cancer is confined to the ovary, the five-year survival rate is over 90 percent. That is why it is imperative that the early signs and symptoms of the disease are recognized, not only by women, but also by their families and the medical community.

There is currently no early detection test for ovarian cancer. Pap tests do not detect ovarian cancer. Until there is a test, the key to early diagnosis is awareness. And the key to awareness is knowing the subtle symptoms of ovarian cancer and urging women to take early action and live. Through national programs and local Chapter initiatives, the NOCC’s goal is to make more people aware of the early symptoms of ovarian cancer. In addition, the NOCC provides information to assist the newly diagnosed patient, to provide hope to survivors, and to support caregivers.

The Cut-a-Thon will be between the hours of 4:00PM and 7:00PM at the Toni & Guy Academy at 6 Park Avenue. Their telephone number is 508-756-6060.

They have announced that the following services will be done for discounted prices:

Nails- $10

Make-Up-$10

Hair Cuts- $10

Style Out- Starting at $10

Support a great group of people and a great cause!

For more info on Toni & Guy, check out their web site- www.toniguy.com

If you have been at Worcester Fitness for any length of time you will recognize Tom.  He is the guy with the colorful bandannas.  If you have not seen him it is because he is there EARLY in the morning.  I am not sure but I think he is there before the gym opens.

Tom has been a member of the club for 27 years.  When he started the club was called The Worcester Court Club.  I  have been there for a long time and do not remember the club being called by that name!

Tom works out seven days a week.  His week day workouts are about two hours and the weekend workouts last three  hours.  A typical work out consists of strength and balance training as well as cardio. The heavy ropes are now part of his daily routine.

The many things Tom likes about the club are the increased hours of operation, the upkeep of the equipment, the friendly atmosphere created by the staff and other members, and in his words  “of course MacDonald’s Tavern.”

Being in the best possible shape at all times is Tom’s  top fitness goal.  He is cautious when he works out because he doesn’t want to injure himself.

I asked Tom for some words of wisdom for other members. His said that, “It is proper etiquette to clean up after yourself when working out in the weight rooms. It is a common courtesy to  put the weights back after you  use them.  Chances are your mother does not work at Worcester Fitness so she won’t be there to clean up after you!’

It is great when we have members as faithful as Tom.  Tom and other members like him make Worcester Fitness the best club in town!

Worcester Fitness is seeking massage therapists to cover four, four hour blocks of time during the week.

4pm-8pm on Mondays and Fridays, and 10am-2pm on Saturdays and Sundays.

We would like to start out buy paying an hourly rate for the therapist to perform chair massage during those shifts free

to members to increase awareness and visibility of the department.

At Worcester Fitness, all employees are part of a cooperative team focused on the highest level of excellence.

Our team works together to support the success of each teammate.

This is a highly focused group of professionals who will be working strategically to help you increase your business and become successful.

Worcester Fitness is the leading provider of health, fitness and wellness services in Massachusetts.

Please email questions, resumes and other communications directly to joe@worcesterfitness.com.

I’ll be honest, I’ve always seen myself as more of a Daphne, but today I’ve accepted the inevitable truth. I am a Velma.

It all started way back in the winter when I was running on my favorite treadmill, Sophia, taking in the latest episode of Millionaire Matchmaker. Eyes trained upon the Worcester Fitness TV Garden, I noticed that the captions looked exceptionally blurry. No, it wasn’t just the tear in my eye when Patti had failed yet another money hungry model/actress/dancer/Kardashian impersonator. It was clear that I needed glasses.

Last week, I finally called up the trusty folks at Fallon to make an appointment. When they asked me where I wanted to schedule my eye exam, I opted for St. Vincent, figuring I could stop by Worcester Fitness after the appointment.

Wearing my Worcester Fitness duds, I turned quite a few heads in the optometrist’s office. The receptionist asked, “Are you going to work out on the sixth floor? That’s a very nice gym up there.” Yes, I nodded like a proud country club mother. Yes, that’s my gym up there. It is indeeeed very nice.

The doctor also noticed my Woo Fit t-shirt. “Going up to the sixth floor? I love it up there!” I winked back at him to share in our moment of health club allegiance, and he proceeded to shoot a large puff of air into my left cornea.

The technician next door suggested that I buy a pair of sunglasses as well, but I politely declined, telling him I would only be wearing my new glasses for night-driving and for watching reality TV shows at the gym. “Oh, that gym upstairs? Oh, that place is reeeal nice,” he said.

During the summer, I try to be as active in the sunshine as I possibly can. The nice thing about the St. V’s Worcester Fitness is the way it makes you feel like you’re outside. The immaculate windows and dazzling skylights provide enough Vitamin D to satisfy the model/actress/dancer/Kardashian impersonator within me.

After my run, I stretched out under those miraculous skylit rays and got to work on some weighted crunches. Momentarily blinded by the sun, the medicine ball slid from my hands, crashed square into my gut and sent me sprawling. I looked around sheepishly to see if anyone had noticed. They had not.

‘Maybe I’ve been a Velma all along,’ I thought, and I pranced right back down to the sunglasses kiosk where I found myself a pair of workout-fashion-glasses that Daphne would have killed for.

With under 11 weeks to go until the New York City Marathon, I am about to hit a new training milestone this Saturday. My first 15 mile run..EVER! I am not sure how I feel about this event in my life, but I am making sure to remain hydrated and “calorie-ated” all week so my body is strong and ready to run! With a good stock up at the grocery store today, and the recently opened Oli’s Italian Eatery I should be ready to go Saturday morning!

The summer training has been nice now that we have these “cooler” mornings. I am not rushing the Fall, but I am do enjoy the current temperatures. I had a short set back with my program after breaking two toes skipping around Mexico for my brother’s wedding. Returning home frustrated and defeated…and limping, Bob adjusted my program and said, “Don’t worry you have time. You don’t have a LOT of time, but enough to not worry just yet.” Thanks Bob, just what I needed! Bob was right, just another week of rest and a lot of hard cross training, and I was hitting the pavement again.

A milestone that I just recently hit can only be appreciated by those fellow long distance runners. I completed a half marathon 2 weeks ago in Rockport, and I got my first black and blue toe! Not the most fun, and definitely doesn’t feel great, but I learned my lesson to start buying my shoes a half size bigger.

This coming month will be my biggest running challenge yet. After my 15 miles on Saturday I will increase up to a 20 mile race in Newburyport, and then begin my slow taper down to race day! Thank you to all those who have cheered and honked as they see me out in scenic Worcester, (heh) and where were all of you when I got stuck in the thunder and lightening storm 3 miles away??

I am $800 away from my fundraising goal with my running team ING Run For Something Better, with 5 weeks left to raise the money. If you have a chance to Donate Today to my team, I would appreciate your generosity! (Everyone is doing it, even Aqua-Girl)

Hey fans! Nick here again. Twister heard something about bears, and hid before I told him that was only the name of the team the Tornadoes are playing this week. He better come out before Friday, when the team is home for our longest home stand of the season (10 games in 10 straight days)!

Here’s a look at some of the different vantage points any Bears and Eagles Riverfront Stadium visitor could get from walking around the park. Enjoy!

You can see the a quick video of the view from the best seat in the house on our YouTube Channel.

The Diamond at Bears and Eagles Riverfront Stadium

There's a tribute to Jackie Robinson above the scoreboard, and the building reads "405 FEET" for its distance from home plate.

Here's a shot of part of Newark's skyline from beyond the third base bag.

The image to the left of the Batter's Eye is the Newark Eagles Logo (the former Negro League team that played here). The river can be seen just above the brick wall.

The window above the empty space is where Nick has called the action this series! The names listed are famous players to have played at this field.

If you want to manage your stress you need to change your attitude. It may not sound logical but recent studies involving stress and it’s ramifications have been found to be a the BIGGEST determinate of your overall health status. Here are some tips to get you going on a new thought process…..

Accept the way things are

If we had the power we would change all kinds of things in our world, we would never design the world this way. You would probably start with you work, family your community and the world and the state that it is in, in general. BUT,  alas, you need to sort out which problems you can solve, and which are  beyond your control. Work on accepting the things that you can’tchange. Leran to mentally say, “Oh well. So be it ”or in our modern venacular,Whatever.”

Have realistic expectations

“How could this happen to me again?”  If you find yourself angry at the same situations over and over maybe it is time to look at your expectations. A co-worker who is always late with his or her work is unlikely to change. Can you learn from experience, and plan around her? If your son would rather read than play basketball, can you give up your dreams of him in the NBA? THey should be his dreams, anyway, not yours. You can save a lot of stress and conflict by being realistic!

Keep a positive attitude

“I’ll never get this right.” Might be true, but negative self-talk tends to come true, or it makes life a lot harder than it already is.  Be your own coach. Tell yourself if I keep at this, I’ll figure it out.” Encourage your family that positive attitudes are contagious. One of my favorite things to tell myself whenI’m, not looking forward to doing something is “It never is as bad as I think it’s going to be” and surprising enough most of the time it isn’t. We tend to blow things way out of proportion in our mind.

Look at the big picture

Take a step back from your problems and ask yourself: will this matter in a year? If you are not a serious football afficianado do you remember who won the superbowl two or three years ago? You know the one, you took a week to get that party planned so it would be perfect! Ask yourself:  What do other people do when they have this problem? Is this something that time may help?

Recognize choices

We get in the habit of thinking that we have to accept the way things are. Think again! Do you have a choice? Could you speak up, say no,or stop. Why not change things yourself ? Could you ask someone else to do it or at least to give you a hand, you might be surprised at how willing people are to help sometimes, if asked. If you choose not to change a situation make the best of it the way that it is. And relax!!

Pain is an occurance in life that we all know about. We think that it is quite a nuisance when it occurs but it actually is a warning signal. It is your body’s way of telling you that something isn’t quite right. Without  pain we would not know about medical conditions going on in our bodies and the treatment might be delayed which could turn out to be fatal.

General pain comes in two varieties the acute and the chronic.

Acute pain is usually confined to a given period of time and a level of severity,for example acute pain can be categorized as a deep laceration on a finger or a bump on the head that causes headache or nausea or vision disturbances.

Chronic pain usually persists over a long over a long period of time and is resistant to most medical treatments. Chronis pain limits life’s enjoyment. Example’s of chronic pain are backaches or arthritis and conditions that are difficult to diagnose such as fibromyalgia.

Because acute pain is often associated with specific medical conditions, when to see you physician usually depends on the effect the pain has on you life, is it dibillitating enough to cause you to miss work or hindering your normal movements such as bending your back or walking ? Do some research  and speak with a health care professional for some guidance. Remember that sudden, severe pain-the worst pain you’ve ever experienced - is always a medical emergency, and requires a call to 911.

Chronic pain requires a call to you physician if it has lasted for more than three months. If you are feeling depressed and are having a hard time enjoyed life’s experiences or if chronic pain is keeping you up at night. If you have recovered from an illness but the pain associated with the illness lingers, you need to notify your physician.

As always I look forward to teaching a kick-a__ spin class at Worcester Fitness Grove Steet. There is nothing like my Manic Monday group of crazies (said with love of course) because they bring the energy, enthusiam and good vibes which is ESSENTIAL to this class! Here is my playlist for tonight’s class!

p>”Dirty Talk” Wynter Gordon
“California Love” 2Pac, Dr. Dre & …
“Raise Your Glass” Pink
“Porn Star Dancing” (feat. Ludacris)(Bonus Track) My Darkest Days
“Pinball Wizard” Elton John
“Figure It Out” (Radio Mix) Dave Aude
“Life After You” Daughtry
“Control” Puddle of Mudd
“The Ballad of Mona Lisa” Panic! At the Disco

“E.T.)feat. Kanye West) Katy Perry
“Bitch” The Rolling Stones”

Worcester Fitness Earth Fitness Forum member Megan Merchant

It’s time for summer vacation!  Here are the items I pack every trip to reach my daily fitness goals, boost my mental health, and keep my nutrition on track:
Record Keeping: Pedometer, Running Watch, Note Pad/Pencil:  My pedometer also has a clock so I can leave my watches at home.  The Running Watchis great for my training runs as it tracks the duration, speed and distance of my workouts and more.  I keep my note pad and pencil in my bag for monitoring my food, recording my workout progress, and journaling the fabulous memories during my vacation!

Hotel Room: Resistance Tube with Door Anchor, The Great Stretch Tubing Handbook:  These replace the need to find a weight room, I can fit in a workout from 10-60 minutes long in the morning, noon, or night, and they weight under one pound combined in my suitcase. Awesome!

Hotel Pool: 2 Water Bottles, Swim Suit, Sunscreen:  If your swim suit is a tank and shorts, they double as workout clothes in a pinch.  The water bottles left empty and tightly-sealed create two dumbbells for under water (add water to the bottles to decrease the resistance/buoyancy of the floats).

Nutrition: Breakfast, Protein Powder, Vitamins, Snacks:  Packing your own breakfast is great if you have no idea what food to expect on your trip.  If you have a free hotel breakfast, hit up the milk section with your empty water bottles to make your protein shake post-workout.  If the complimentary breakfast is great, you can save your packed breakfast for a meal replacement if you are on the go later.  Also pack small, healthy snacks for every two to four hours to avoid excessive hunger and subsequent overeating.

Hotel Gym or Outdoors: Sneakers, Socks, MP3, GPS, Cell Phone:  I like to travel in my running shoes but pack sandals in my suitcase for the pool.  Bring double sets of socks; liners worn inside your cushion sockshelp prevent blisters from running workouts or excessive walking on your trip.  Load your MP3 with happy, inspirational music to put you in a great travel mode.  Try to research the area in advanced but a GPS is always handy for finding local gyms and parks in a new area.  I carry a cell phone in case I’m able to sneak off for a run in a new place and run into an emergency.

Relaxation: Inspiring Book or Fun Magazines:  Read these before bed or first thing in the morning.  It is vacation; hopefully you have a bit of time to read here and there!

For Kids: Pack some Travel Music to entertain your family on long car rides, and pack empty balloons or extra socks and this link for fun travel games.

Hey, fans. It’s Nick again with another road trip blog entry, this time from the Empire State.

The Front Gate at Provident Bank Park

We’re in Ramapo, NY for the Worcester Tornadoes‘ series with the Rockland Boulders. The Tornadoes won their fourth game out of five so far this year this season against Rockland thanks to a pair of homers last night. Nick Salotti and Abraham Nunez each went yard!

Provident Bank Park, the home of the Boulders, is a brand new stadium not all that far outside of New York City. (It’s a bit north of the Big Apple.) Here’s a look at a few of the sight lines in the stadium.

We’ll have another episode of “View from the Booth” on our YouTube Channel Friday, so stay tuned!

Just Before Batting Practice

The Bridge Bar in the Left Field Corner

Old-Fashioned Clock on the Concourse

Concourse Sign at Provident Bank Park

Picnic Area in Right Field

The View Outside from the Left Field Corner

I have joined up with Orange Laces Nation and ” I Run For Something Better,” to run my first marathon this fall. The New York City marathon is Sunday November 6th, 2011, when myself and my teammates will be running “the five boroughs of NYC,” while helping to raise money and awareness for children’s fitness. I Run For Something Better is a great non-profit organization and I am proud to do my part. I have enjoyed following their weekly events held all over the country, to see where the money my friends and family have donated goes to.

Having now said  this will be my first marathon, and if you are familiar with my running motto, “To Finish is To Win,” you might wonder what my goals are? I hired Bob Bourassa to put together my training program, and for his help to guide, encourage, and motivate me through this program. Bob has helped me keep my head on my shoulders, problem solving techniques with aches and pains, weather, and staying on target. My main goal is to cross the finish line this November, because as said before “To Finish Is To Win.” My family and close friends will be at the finish line waiting, and I most looking forward to that. I am hoping to stay injury free, and I gave myself a target time to finish the race in. Now, I may be a little naive to give myself a target finish for my first marathon, but I need that in order to convince myself to do my weekly  “Tempo Run”.

My final goal is to do my part on Orange Laces Nation and help raise the most amount of money for my charity. My Fundraising Page is the easiest way if you would like to make a donation. So far my fundraising has won me two finish line bleacher seats for my family to enjoy the race from the VIP section. I am almost halfway to my goal monetary amount with 4 months until race day. Thank you for your help and I will check back in August to update you on the training!

Hey everyone! Tornadoes Broadcaster Nick Gagalis here again. The second our last game at home ended, Twister fell asleep. I think he’s going to hibernate during the team’s longest road trip of the year, but who knows? You might still see him around the Worcester community. If not, he’ll be back for the next home game on Sunday, July 11!

I’m in Quebec City, Quebec, Canada with the team as they take on the Quebec Capitales for a Saturday-Sunday-Monday series. The team couldn’t take the bus to the field for this morning’s game because of a royal visitor. Price William & Co. were in town for an appearance earlier today, which closed many of the streets around our hotel off. Luckily, Le Stade Municipal is only about a mile and a half away, and most of the walk is downhill. (The bus was able to pick us up after the game so we didn’t have to walk home the hard way.)

The View from Home Plate at Le Stade Municipal

We have another episode of “View from the Booth” going up on our YouTube Channel soon, so stay tuned. You can also see a photo of some of the extra security on my personal blog when the story is posted later today.

Thanks again for checking in here on our Worcester Fitness Blog. We’ll have more to share next week when the Tornadoes take on the Rockland Boulders from the brand new Provident Bank Park in New York!

When I was in high school, I had a match-making swim coach, who always tried to fix everyone up with “the perfect guy”.

“I know a guy who would be perfect for you!”

“Sure coach…”

“You know where you two should go? Med City!”

“Really coach? A blind date at a hospital? Are you kidding me?”

Needless to say, we always opted for Friendly’s, and none of coach’s fix-ups were all that successful. On Thursday, I finally figured out what coach was on to when I made my first appearance at the stunning St. Vincent’s branch of Worcester Fitness.

First of all, I had committed some serious assumicide in picturing Med City as a place of sickness. Med City exudes healthfulness from the moment you step through the door.

There may not be a classy TV garden like there is at the club on Grove Street, but there is an actual flower garden (waterfall and all) spanning the atrium. The view from the sixth floor is divine. Union Station lies at the center of Worcester’s hustle and bustle – making gym goers feel like they’re at the top of the world.

The Worcester Fitness staff was just as friendly and helpful as always. I will certainly work the downtown locale into my fitness rotation.

Maybe the perfect guy was never waiting for me at Med City, but it turns out the perfect gym was. And, unlike the perfect guy, the perfect gym validates parking.

Hey fans! Tornadoes Broadcaster Nick Gagalis here. Twister forgot the password to write on this blog, and then realized his paws were too big to type! From now on, he’s going to use speech recognition software so he can keep you up-to-date on his in-season shenanigans.

Twister didn’t come on the road trip this week to Newark. (Unlike a lot of dogs, he doesn’t like the car too much.) Through two games, the four-game set is tied at one win apiece between the Bears and the Tornadoes.

Since he isn’t here to share his stories this time around, I figured I’d show you what I’ve been up to on the road. Our second episode of “View from the Booth” is up on YouTube now!

Here are a few photos of the equipment setup and what the field looks like from up here. It’s a beautiful ballpark just a few minutes from the Big Apple.

The Field, Post-Batting Practice

The Equipment Setup

My Scorebook & More

With the growing popularity of Vibram FiveFingers and Born to Run by Christopher McDougall becoming a New York Times best seller, the Minimalist Movement appears to be more than just a fad.  The big name sneaker companies have taken notice, and they have lunched various versions of light weight sneakers that promote the “natural running stride”.  Some runners have gone to the extreme of  ditching footwear completely and run barefoot.  With the hype and inspiration of the movement, some leave their traditional trainers behind and blindly follow the minimalist pack of runners.

Vibram FiveFingers

Less may be too little for some runners.  Most podiatrists would agree that runners dealing with health issues like diabetes, rheumatoid arthritis, other foot abnormalities, or past fractures need traditional running sneakers.  Another fact to consider is that 70% of runners have normal, medium arches and normal pronation.  The remaining 30% are at a greater risk of injury than the average runner shifting towards the minimalist movement.  Going less may help strengthen their feet, but it will not change the structure of the foot.

For those that decide to shift to a minimalist sneaker, use caution and start slow.  Most of the minimalist sneaker company websites provide little guidance in making the change safely.  There will be a transition period that results in significant muscle soreness in the small muscles in the foot and the calves.  Joint soreness in the ankles, knees, hips, and back may be experienced as the body adjusts to a more natural running stride.  The transition to running distances in light weight sneakers or barefoot may take as long as a year or more, so be patient.

As if I hadn’t already fallen head over heals for Worcester Fitness, this week they stole my heart all over again.

For the last ten summers, I have worked at Camp Putnam, serving the at-risk youth of Central Massachusetts. Call me biased, but Camp Putnam has always felt like just about the noblest cause in the world to me. Certainly, part of my dedication to camp comes from my history as a former camper and a long time staff member, but the camp philosophy extends far beyond my own personal connection. It seems like every time I wear a Camp Putnam t-shirt around Worcester, I make a dozen new friends who shared in a Camp Putnam experience of their own. Worcester Fitness has been no exception.

On the half-marathon training team alone, I discovered four members of the Camp Putnam family, including former campers and counselors. Camp Putnam is the sort of environment that breeds enthusiastic and active individuals, so it seemed natural as we spent our springtime Saturdays together, running all around town. While it was a far cry from the traditional Saturday morning ice-cream sandwich wakeup ritual at Camp Putnam, running with former generations of Camp Putnamites really made me appreciate the quality of character Worcester Fitness seems to magnify.

So, I shouldn’t have been surprised when I asked for a donation to Camp Putnam’s silent auction, and Worcester Fitness obliged with grand generosity. Many thanks for being so much more than just another health club. My heart is yours to keep!

That does it, three half-marathons in six months…it’s time for a new game. I’ve been itching to try a triathlon for a while, but I just watched 127 Hours, and I’ve developed a bit of an irrational fear around biking excursions (Nalgene bottles, large boulders and Dido as well, actually.)

I thought it would be safest to face my fears in the cozy confines of Worcester Fitness, so I reported for duty at Danleigh’s Tuesday spin class. Danleigh should have a byline under her class description; Danleigh: a woman with a vision.

“You’re riding to the beach,” she said.

Ok, I can dig this. I like the beach.

“We’re starting to climb,” she said,

A little hill? No problem D.

“Stay in the saddle!”

Ride ‘em cowboy.

“Bring it up two gears.”

Are we there yet?

“Two more gears!”

Who really likes the beach that much anyway? I forgot my sunblock Danleigh, and this hill is ummm…kicking my butt.

“Bring me up two beers!”

Danleigh! I came for a workout, woman.

“I SAID bring it up two gears! You can do it guys, final climb!”

Aquagirl’s selective hearing strikes again.

Needless to say, I survived Tuesday’s beach trip, and Danleigh brought the pep. Despite my wildest fears, James Franco only popped into my beach-trip-vision once or twice and he seemed pretty harmless, so I guess I can start listening to Dido again. Fear: obliterated. Thanks Danleigh.

Congratulations to all Worcester Fitness members that participated in the 2011 Worcester Half Marathon & 5k on June 5th.  The following Team Training members were among the 900 finishers of the half marathon:

John Armstrong – 2:05:54                                    Jennifer Gregoire – 2:29:38

Michael Beaupre – 2:05:19                                   Jamie Leehy – 2:11:48

Katie Clark – 2:14:15                                              Elijah Leonardo – 2:03:05

Sarah Connell – 1:54:08                                       Ray Loughlin - 2:02:53

Rebecca Davis – 2:04:16                                      Mary Ann McGinnis – 3:49:08

Sue Donofri – 2:30:27                                            Matt Nugent – 2:07:01

Rebecca Forsberg – 1:49:55                               Stacy Pignataro – 2:04:58

Geoff German – 1:55:                                            Kat Pittinger – 2:09:25

An extra pat on the back goes out to Ray, Geoff, Kat, Stacy, and Rebecca for completing  the course faster than 2010 for a combined improvement of 24 minutes.  Stacy was the most improved by 10 minutes faster than last year!

Again, congratulations to everyone, and we look forward to seeing you next year!

Well, the big race has come and gone, and I couldn’t be happier with my team training experience. I don’t know if you’re aware, but our club is chock-full of fascinating characters. I’ve been lucky enough to spend the last 15 weeks getting to know a few of them.

I think that some superlatives are in order:

Jamie gets the…Rookie of the Year award! In honor of her very successful first-half marathon.

Mary gets the…Early Riser award! For her unfaltering dedication on early Saturday mornings, and her friendly encouragement along the training course.

Mike gets the…Fantastically Fluorescent award! For his rockin’ runner’s wardrobe.

John gets the…Class Clown award! For his many clever quips.

Matt gets the…Cooler Ruler award! For his artisan skills and his generosity.

Geoff gets the…Friendliest ’till the Endliest award!

Elijah gets the…Sleeker Sneaker award! In honor of his first pair of real running shoes.

Rebecca gets the…Bumps and Bruises award! For tending to our many ailments.

Bob gets the…Fearless Leader award! For his constant guidance and tremendous patience.

Ryan gets the…Super Trooper award! For showing up rain or shine and giving it his all.

Kat gets the…Terrific Trainer award! For wearing hilarious pants, making me feel right at home, and keeping the potluck classy.

It was a beautiful day for a run, and my city never looked better!

Some of my “hard-core” spinners will get their booties kicked next Thursday June 9th from 12:00 to 1:30pm in the Group Cycling Studio at Worcester Fitness!!! After a number of requests for an endurance ride, I decided on this day and time to sweat it out! Only the strong will survive because at this level, it is ALL ABOUT HEART, SOUL AND STAMINA! You don’t have to be a member at our club to participate so if you are remotely interested and love to cycle (or spin), message me and I will give you more information.

Music, energy, motivational cues and ADRENALINE will fuel your fire! Cannot wait to see who shows up with their A game!!!

Ellen
Your fearless leader ))))

Mark Nutting Worcester Fitness Earth Fitness Forum Member

I was teaching a boot camp the other day and, while encouraging a participant to work at a higher intensity, was hit with the question that never seems to quit. “But don’t I burn more fat going slower?” Well, why wouldn’t people believe that? It’s listed right there on most of the cardio machines: Fat Burning Zone (below cardio training zone). But, that’s misleading.

Let’s get to the heart of this, shall we? What the real deal is, is that you are NOT burning more fat. You’re burning a higher % of calories from fat. But, as you can see from the table below, when you look at two different intensity levels (55% and 85% of max heart rate), while a higher % of calories burned comes from fat at the lower intensity (58% vs 42%) you aren’t burning as many calories at a lower intensity level (209.8 vs 457.1). Ultimately you don’t burn as many fat calories (121.1 vs 191.3).

So, while going a slower, easier pace sounded good, it just doesn’t give the same benefits as a more intense program. For bigger losses, you need to go for bigger effort. Higher intensities will give greater fat loss results.

Table from Len Kravitz, PhD article “Fat Facts”

"Aquagirl"

The last time I visited one of the Boylstons, I was in it for a two dollar movie; however I found myself charmed by the quaint towns of NoWo twice this weekend.

On Saturday, we completed our final team training run with a steady six mile trek on the West Boylston rail trail. My knees are feeling a lot healthier these days, but running on a soft surface doesn’t hurt either. Here’s hoping I can handle all 13.1 miles of the Wormtown pavement next weekend!

This morning, I drove out to Boylston, where Worcester Fittness’s very own Kat Pittinger coordinated a stellar Memorial Day event: Katie’s 5k. The high school band pepped us up and a light rain cooled us down. Thanks to a friendly neighborhood route, jam-packed with local supporters, I was able to navigate the hills without much trouble. To cap off a great morning, the Worcester Fitness Training Team cleaned up at the award ceremony. I am happy to report that Katie’s 5k was unquestionably the most well organized run that I’ve attended in Central Mass this year.

So, what’s in store for my final week of training before the Worcester Half Marathon? I’ll be spending the next three days chaperoning 150 eighth graders in our nation’s capitol. It might not be a more traditional training method, but I’ve got a feeling that they’re going to keep me on my feet.

Most of you know me as the Worcester Fitness Water Fitness instructor.

But in my many hours at the club each week, I hear and see some amazing things. Incredible people doing great work to get fit and happy. Now, I’d like to start telling you some of these motivating stories.

I am going to do a story on a different member each month. I came up with this idea one day when I saw one of our younger members do something I have never seen done before.  I thought it would  be great  for everyone to see this.  I then thought why not feature a new member each month that stands out in his or her own way.

Introducing May’s featured member!

Meet Sean Whitehurst.

Sean is 18 year’s old.  He and his family recently moved here from Alabama.  Sean thought he would have more opportunities here than in Alabama.

He feels like that was a really good move!

I asked him what made him choose Worcester Fitness.

He said he chose our gym because he liked the facility and he thought all of the employees were extremely kind and helpful. Another thing that impressed him was the fact the members were serious about their workouts and not just here to hang around.

Sean has been working out for 2 1/2 years but got serious about his workouts about 1 1/2 years ago.  He started  working out because he believes that  looking fit and feeling strong is very important.  His workouts consist mainly of weight lifting.  He focuses on different muscle groups each day.  He gets his cardiovascular workouts at work but also tries to keep his heart rate up while doing his lifting.

At this point his goal is to weigh in at two hundred pounds.  In my opinion there will be VERY little fat in that two hundred pounds!

Sean’s words of wisdom to other  members just starting out is to “not to get discouraged”.  “Stick with a plan and you will see improvement!”

Be watching next month for the June “Member of the Month” post!

Picky

The costs of health care in our country has never been higher. According to the Wellness Council of America ”The annual premium in 2008 for an employer-sponsored health plan covering a family of four averaged $12,500—about as much as an entire years pay for a person working at minimum wage and, if predictions hold, a family of four in the next seven to nine years will spend around $64,000 annually on healthcare.

Nearly 70% of Americans are overweight or obese. Obesity and related chronic diseases cost employers up to $93 billion per year in health insurance claims. The cost of obesity, including medical expenditures and absenteeism, for a company with 1,000 employees is estimated to be $277,000 per year. – CDC

More than the healthcare costs are the losses in productivity. Again, according to the CDC “… indirect costs of poor health including absenteeism, disability, or reduced work output may be several times higher than direct medical costs.”  Another loss in productivity occurs with what is called presenteeism, or being sick but still coming in to work.

So, when I say that businesses need to take responsibility, I’m not talking about an altruistic “it’s just the right thing to do” kind of thing (although, wouldn’t that be nice?). I’m talking about taking responsibility for the loss in profits due to a less healthy workforce. (Recent studies indicate that almost 50% of corporate profits now go for health care costs.)

Worksite wellness programs, and they come in all shapes and sizes for any business, can:

• Increase productivity
• Decrease absenteeism and presenteeism
• Lower health care costs
• Improve employee health status
• Decrease injuries, disability and workers compensation costs
• Improve employee energy levels
• Improve morale
• Enhance creativity and ability to concentrate
• Decrease stress levels
• Reduce employee turnover
• Increase recruitment potential
to name a few.

What kind of program’s right for your business? It depends on a lot of factors. It may be subsidizing employees’ health club membership or creating your own in-house program. Consult with your local health/wellness providers to see what options are open to. Your local health club may already have programs in place. Or, email me if you’d like my help.

Employers and employees, I’d love to hear your thoughts/concerns on this topic. Please ask questions leave comments below.

Best wishes, Mark Nutting, email: m a  r k @ m a r k n u t t i n g . c o m

P.S. One resource for more information is “Making The Case For Workplace Wellness”.

So long, farewell Auf Wiedersehen, goodbye. A quote from my all time favorite movie seemed appropriate for my last blog, my last day, my last moments as an intern here at Worcester Fitness. It has been quite an experience these last few months and I’m going to miss it greatly. I have met some great people and also learned a thing or two along the way.
My first days here I was a little nervous not knowing exactly what to expect or how to do things. I started off with following Kat around, seeing how things were done around here, how to provide and instruct personal training, group classes, perform a fitness profile, and give an orientation. Then as time progressed I started getting assigned more difficult assignments such as virtual clients. I was so pumped to get my own client, fake or not, it was mine and I got to write up a program to fit this persons requests/ needs. It went well and I continued to get different ones. Being a student of strength and Condition and Athlete base programs I found the virtual clients, which were non athlete based virtual people, were not what I was looking for, making the programs harder and a challenge. Kat eventually gave me a virtual client that was a college soccer player. I had a blast with this client and wrote a very hard butt kicking program!
More time past and I continued working with different virtual clients, helping Kat with her clients, and even got front desk duty here and there. A few times I got to go in and assist with a couple of fitness profiles. The fitness profiles I have done hundreds of times at my school but here Worcester Fitness is more up to date with technology and had everything computer based. I was blown away with the first fitness profile I assisted with, I have only ever done them by hand and through calculations, so having a computer was definitely interesting and easier!
Also, I have been helping out with Bob and Kat’s half marathon running program. I have had a blast with this, even though it was every Saturday Morning, bright and early. Bob and Kat put this program together to help those who were interested in running the Worcester Half Marathon. It was a 15 week program where every week an additional mile would be added until the end of the program, and on the middle days runners were expected to do their own running to keep their bodies in shape. The group was full of energetic, fun individuals and I enjoyed getting to know them. At first I was able to run with them but as the mileage got longer we had to add water stops so I helped man those.
My last days here were definitely more exciting than the begging and had a few surprises. I got to help write up the boot camp work out for Kats Kat Kamp. And as a final project I even got to have my very own, real client. I received her Lifestyle Questionnaire and thought “oh just another virtual client” and that’s when Kat was like you better do a good job on the program write up because your meeting her Friday. I’ll save you from my overly excited remarks I made, but I was extremely thrilled. So Friday came, I meet with my client, and took her through the whole program which she enjoyed. I also flew solo on an orientation, which went really well.
I have grown a lot since the start of my internship. I have learned a lot; a mixture of how to and not to do some things, took a few classes I have never tried before and found that I had been missing out, new exercise techniques, and gained more confidence. I am really going to miss Worcester Fitness; not just because of it’s excellent facility, or great programs, but mostly because of the people that make it.

The warm weather is finally here! And you can start incorporating walking into your daily schedule. Walking is a relatively low key form of exercise that has many health benefits. If you are the kind of person that cringes at the thought of intense or rigorous exercise, than walking may be the choice for you. Experts say that walking just 30 minutes a day will greatly benefit your health. It reduces your risk of heart disease, stroke, high blood pressure, colon cancer, and diabetes. It also helps you to control your weight by increasing your metabolism. Walking has also been shown to protect against bone fractures and control joint swelling and pain from arthritis. If you are unable to walk 30 minutes consistently, consider walking for 10 minutes 3 times a day and then build your way up from that. Any little bit helps.
In addition to keeping your body healthy, walking can also benefit your mental health. It reduces anxiety and depression and boosts your mood. It will help you to handle stress and feel more energetic. Making walking part of your daily schedule will help you sleep better and may even improve your self-esteem. Walking is a great way to socialize with friends and family. You can keep in touch with friends and carry on meaningful conversations while walking.

some tips:

• Take the stairs
• Park further away
• If possible, walk instead of drive
• Take the dog out for a walk
• Make it fun: get a group of your friends, family, colleagues to go with you. Try new routes, explore new areas.
• Start off slow then build your way up to a long stead walk.
• Stretch afterwards: Quads, Hamstrings, calves
• Wear a pedometer; keep track of your steps and try to increase your step count

"Aquagirl"

Yesterday’s run turned out to be a debacle. It was the first long training run I’ve managed since my impromptu 13.1 mile tour of Ithaca a few weeks ago, and my body was less than thrilled.

First of all, I showed up late. A special thanks to the Holden Little League for  shutting down Main Street so I could watch the entire opening day parade #roadrage. When I finally got to Worcester Fitness, the group had already left, so I tried to recall the proposed route. Here’s where my faulty memory took me – it was a different run than everyone else’s, but what can I say, I march to the beat of my own drum– even if it sometimes takes me in the wrong direction. I was hurting pretty badly after my six mile trek, so I went inside and spent ten minutes on the elliptical machine to finish myself off.

Bob Bourassa had two words for me: foam roller. He said that ITB issues, like the ones I’ve been fighting, are best tackled “On a Roll”. The foam roller is exactly what it sounds like, a big log ‘o foam that can roll out tightness and increase blood flow. Consider that toxin-flushing roller my new best friend.

Now, you’d think I’d be losing sleep over the fact that there are only five measly weeks left before race time – but that’s the least of my troubles. My real problem: The Auburn Fiver for Cancer, a 5k for the Dana-Farber Cancer Institute on May 15th. I’ve been challenged to this race by half  a dozen of my finest middle school students, and I’ve been talking some serious game. That gives Miss Aquagirl just two full weeks to get healthy again.

Let’s hope Bob’s foam roller can work some magic.

Leave it to me to grasp the pop cultural appeal of something ten-weeks after the final episode has aired.

Those of you who have accidentally followed my trials and tribulations (spell check) over the past few months while I have been chasing down my former athletic self have read that without TV, I would be clearly be in a very bad physical state. At the beginning of this “Lose Weight, Quit Crying” tour, I believe I credited the early 1970′s detective drama ‘Kojak” with keeping my legs moving.

I ran into a problem though. It seems that watching Kojak on my iphone via HULU causes the episodes to virtually synch-up to the televised broadcast on RTV that I pathetically tune in to each night at 9:00PM. Now I love Kojak as much as the next retro-hipster doofus dude, but the charming campiness of the writing and quirky bounciness of the camera angles is only campy and charming once a day. The second time around, you feel like you are watching a high-school production. That is, if Telly Savalas went to your high school. I’ve checked the Uxbridge High 1984 edition for verification and sadly , the great bald one was not enrolled in my class either.

Now, I finally have the excuse I need to return to the warm embrace of my famous bread collection. All I have to do is ease back the recliner, open the bag on the “When Pigs Fly” chocolate loaf and start pushing.

But you have inspired me.

So many of you have cheered me on. By “many” I clearly mean one or two and out of those, I’m almost certain one of you was giggling while you encouraged me to keep at it.

Solution- Net Flix on my phone. What could be better? Well, ANYTHING might be better than watching 120 episodes of LOST on a four inch screen. But you get my drift to quote The Fonz.

So, I started watching LOST and I loved it so much that I’ve actually purchased a 737 airliner and I’m going to pay some crazy dude to crash it onto a beach in Hawaii. From there on, the plan is a bit up in the air.

Anyway, still working out nearly every day…and now rock moving weather is fast approaching. At least that’s what I call my wife’s idea of “landscaping” projects.

Post-Easter spin celebration tonight at 5:30pm! Worcester Fitness Grove Street with your Manic Monday instructor Ellen G!!

Warm-up:     “Fancy Footwork”     Chromeo

Track 1     “Backseat (808 Electro Re-MixTribute to New Boys)     808 Remix Squad

Track 2     “Photograph” (featuring Chris Daughtry)     Santana

Track 3     “Hot Mess”     Chromeo

Track 4     “Civilization”     Justice

Track 5     “The Fast and the Furious – Tokyo Drift”     Brian Tyler

Track 6     “Houses of the Holy”     Led Zeppelin

Track 7     “Pretty Vegas”     INXS

Track 8     “Fire On High”     Electric Light Orchestra

Track 9     “Midnight Rider”     The Allman Brothers

Track 10    “Rock My World Little Country Girl”     Brooks & Dunn

Track 11    “Round & Round”     Bodyrockers

Cool-down:     “Strawberry Letter 23″     The Brothers Johnson

Planting the Seed Foundation presents:

Take Me Out to the Ball Game

(Helping to send underprivileged kids to summer camp)

Worcester Fitness and Planting the Seed Foundation are hosting a

cookout to benefit children of Worcester!

Date: May 6, 2011

Time: 6:00 pm to 10:30 pm

Place: Worcester Fitness

Grove Street

Boston Red Sox vs. Minnesota Twins @ 7:10pm

*$10 raffle tickets – 2 chances to win 2 tickets to the Red Sox!!!

Red Sox vs. Orioles May 16^th

~Drawing will be held at the 7^th inning stretch~

We will be having a BIG cookout**

-“Fenway” Franks

-Sausage, Pepper, Onion Sandwich

-Hamburgers

-Chips

-Peanuts

It will be like you’re on Yawkey Way!!!

**Food Tickets will be sold at door

Bring in any summer camp item and receive 5 food tickets.

(beach towel, flip flops, bug spray, suntan lotion)

All donations will be going to Planting the Seed Foundation. Help send a local child to camp.

Five steps for success

Step one: Consult with your medical provider.

It’s important to know whether your body is healthy enough for exercise. Factors such as diabetes ,blood pressure or arthritis for ,example, need to be checked to be sure this activity is safe for you. Your doctor and you need to make a plan to work around these issues safely.

Step two: Review any comfort barriers that you might have.

By barriers we mean the fear of starting your exercise regime and feeling discomfort. You wonder if it will it interfere with your everyday duties such as your work. When joining a gym you may put this fear to rest by using a personal trainer for guidance for a while until you are comfortable with your exercises. You also might be concerned about the time factors . Do I have time to get to the gym. You actually don’t have time not to. In this day and age of severe stress, grabbing food on the run,hypertension, hyperlipidemia, inactivity etc. exercise is almost a must in our life for health sake. Ask yourself “what can I give up to make time for exercise to improve my health”. 

Step three: Choose your path.

Choose the physical activity that you enjoy. Keeping in mind your physical condition ask yourself do I want to join a gym, start by walking, take up a new sport, sign up for an aerobics or fitness class or take up running- even though no one is chasing you.

Step four: What are your goals.

Setting mini goals at first. If you think that you need t0 loose 30lbs, start with a lesser weight lose and work your way up.If you set your goals to high it will lead to disappointment and you will loose interest quickly. If your goal is to lower cholesterol or blood pressure numbers, the same rule applies, have patience. You did not get to the weight or acquire the unhealthy cholesterol or blood pressure numbers over night. So do not expect to change these things overnight either. When you do start to see change the rewards that you will feel will be  emotionally inspiring. 

Step five: Get motivated

Motivation is the key to success. Having someone to keep you on track when you feel like goofing off just might make the difference between success and starting over next year. This team eff0rt can work both ways. It will prove invaluable to you both!

Looking for a way to stay active but don’t have the knees you once did, or the hips or back for that matter? Glide on over to the elliptical trainer. Designed to follow the natural path of your ankle, knee and hips,elliptical trainers greatly reduce the inpact of stress on your joints. By the way, elliptical means egg shaped ,or oval, just in case you were wondering.

Exercising on an elliptical trainer is like combining stair stepping with cross- country skiing. Typical machines allow you to go forward or backward and add or reduce resistance.Some machines have ski- like poles so you can get a total body workout.

What about your non-bad knee types – still want to stick to your treadmill workouts? A recent study looking at elliptical-vs-treadmill machines found that participants used 12% more oxygen and experienced greater heart rate on elliptical machinces. Even though the study was done on persons with existing cardiovascular disease, the authors said the study confirms other investigations with healthy populations that elliptical traning is as good for you as the treadmill, without the impact.

Before jumping on the elliptical machine for the first time, be sure to practice proper Elliptical Etiquette:

Try to keep your feet on the step platform at all times, including your heels.

Stand up straight, shoulders back and looking forward.

Move smoothly and balance your weight evenly.

If your machine has poles, grip them lightly.

It is that time of the year again when it is time to remind all you sun worshipers or just those of you who garden or golf…… SUN SCREEN, SUN SCREEN. Skin cancer is common but it does not need to occur in the first place and it does not need to be fatal, as it many times is. Self care is your key to early detection. The American Cancer Society recommends the ABCD method of skin cancer screening. This is outlined below:

ASYMMETRY. One side of the mole does not match the other, see your doctor.

BORDER:          Any mole with the edges that are irregular, ragged, or notched should be checked

COLOR:            Note if the mole changes color,bleeds and scabs over and comes back again repeatedl,y see your doctor.

DIAMETER:    If the mole is getting larger in diameter or is larger than the end of an eraser, get it checked.

Limit Exposure to the sun:

Avoid exposure when the sun is at its hottest, between the hours of 10am to 4:oopm.

Always wear sunblock.

Apply sun block 30 minutes before going out in the sun.

Reapply frequently especially after going in the water.

Choose a sunscreen that protects against “UVA and UVB” radiation.

Keep babies and children well protected. A sunburn in childhood is a major risk factor for skin cancer as an adult.

Never use a sun lamp or tanning bed.

Remember ladies one of the main causes of those wrinkles that you spend so much money trying to get rid of now, were probably caused by just one bad sunburn as a kid!

Long overdue… I have not been representing the title of Superhero all that well as I am not blogging about my journey post winning.

Well a lot is happening right now, I moved across town so I started heading to the St. Vincent’s Worcester Fitness location a couple times a week. I have to say I really like it there, maybe because when I am on the AMT machine I can look over Washington Sq at Union Station and watch the cars drive around, I can see the highway and the work being done at the Common Outlets. I like the view, but I need to step up my workouts more anyways.

I started back at school four weeks ago, yet another thing to throw in my life to make it more action packed and busy. So I go to workout and the whole time I am thinking about what school work I have to complete once I get home, makes it tough.

I have signed up for many hikes: Future Hikes over the next few months and will start dragging the kayaks out more that it is spring, well if it ever fully warms up and starts acting like spring.

So I promise to start writing more but with class work that requires my brain after working for 8 hours it is hard to write for enjoyment. My ankle is all heeled, my knees feel good and I am ready to kick some butt this spring.

Why should you try Zumba? “It’s not like a workout,” explained Diane Walterstiel, 55, of Alpharetta.  “Before I come, I’m tense, but when I leave, I could kiss the world.”

The Zumba organization believes you should find joy in your classes as you move freely and confidently in your own body, whatever size, shape or age you might be.  There are no comparisons to be made and no class levels to achieve, other than your own personal fitness goals.

1. Levels:  Zumba has colored icons for various class types.  The Green logo is a public call to join in a dance fitness party.  You will also find Purple for Zumba Toning (strengthening), Blue for Aqua Zumba, Red and Gold for Zumbatonic (for kids age 4-12), and Orange for Zumba Gold (slower for beginners or those with physical incapacities).  It takes two to three sessions for most people to start feeling comfortable.

“Zumba is a dance fitness-class, not a dance class.  No dance experience necessary, but you need a great attitude and willingness to have fun.  Class is built for beginners to advanced so go at your own pace and only be concerned with your abilities and health.”

2. Dress:  Wear clothes that make you feel beautiful, don’t chaufe, and layers that wick sweat.  Put on your waterproof makeup and dress to feel your best.  Zumba Fitness New Jersey says “Your self image is important.”  Bring a towel for the sweaty calorie-burning and a water bottle to stay hydrated.  Do remove excess jewelry.  Shoes with low treads are required (aerobic, dance, cross trainers) to prevent knee torque and allow for safe pivoting, or turning on the ball of your foot; treads on running shoes are too deep and overly grip the floor.

3. Music:  Instructor Melissa Marcketta shares in her Zumba music blog:  “The usual music arrangement for Zumba class is setup with 2 to 3 warm-up songs, 7 to 10 for the real workout, and 1 to 2 for the cool down.  The numbers will vary depending on the instructor and the length of each song… the newest Zumba Fitness CD called Party Nation has many different songs, a hodgepodge of dance music.  In other Zumba CDs they use music from Belly Dancing, Tango, Country, Rock ‘n Roll, and the Twist.  You will find those Zumba® songs in the CD called Cardio Party.”

4. Moves:  This great blog from Faith Watson is about how to follow the instructor: “Zumba is choreographed to provide several different fitness elements without requiring too much explanation or technique…  The four basic steps in Zumba classes are merenge, salsa, cumbia and reggaeton.”  She advises you to mirror your instructor and follow their pace and intensity.  “For quick dances, make your steps smaller and don’t try to add arms until you have the footwork down.”  She adds don’t be shy, really move your hips, and you will have a super-effective workout no matter what you miss or master in class.

5. Nutrition: On Burning More Calories – “If you are into Zumba to become fit and lean, you want to support the exercise program with a reasonable diet too…  you may need to consume some dried fruit or cut veg just before going to a Zumba workout.  Drinking water and consuming healthy carbs like oatmeal will keep you energized.”

The summit of Everest is the point at which the Earth’s surface reaches the greatest distance

above sea level.

29029 ft…and Worcester Fitness is ready to make a summit attempt. With YOU!

Join the 2011 Worcester Fitness MISSION:Everest! Each minute you spend on selected pieces of cardio equipment counts as distance traveled in your quest to climb the worlds highest peak. You will be part of a team of members, all working together and encouraging each step you take towards the top of the world!

For a $5 climbing registration fee, you will be joining your fellow climbers on a fantastic journey, an amazing challenge and a fun way to learn about the greatest mountain on planet Earth. All of the registration fee’s will be added up at the end of the climb. ALL of the climbers successful in climbing and descending Mount Everest will be entered into a drawing to WIN the collected fees! The more climbers, the bigger the prize!

If you would like to join the 2011 Mount Everest expedition, simply register at the front desk at either Worcester Fitness location or click this link and enroll on-line.

We are looking forward to seeing you at the summit!

Support the Worcester Fitness KILLER RABBITS this year as they battle for glory on the pitch!

"Tonight's Top Ten is from the home office in Battlecreek , Michigan."

“I visited Worcester Fitness for the first time with my Mom. As a bodybuilder, I hit the gym everyday and I walked into Worcester Fitness thinking it would be a breeze. But after intense water resistance training with a Fitness trainer named “Picky”, I was out of breath. It’s a great workout, good resistance training, and it’s fun!”

Matt Gleysteer

March 11, 2011

Hey Matt…thanks for the note! Picky is the MASTER of surprises down at the pool! Tell your friends about her class!

There are some great new classes at Grove St. and I found out it is a fantastic time to change up my routine.   I came in on Monday and took Joanne’s spin class at 9 AM and I was not disappointed.  Joanne kept up a great pace and was very encouraging with tunes that kept up the momentum for you.  I even heard some spin regulars comment that the class was a great workout along with some encouraging whooping.  I won’t lie to you, I was sore the following day, but a ”good” sore (if there is such a thing, then that is what it was).

On Wednesday I was ready to try some Powerflex with Joanne!  There was a great crowd (about 9 women) and we used body bars and dumbells and our own body weight to work out arms, legs, and abs.  Do not be deceived by her size, this little lady packs a punch.  My biceps were screaming and she just kept going! Bring on the tank top weather- I am ready!  Due to my children’s crazy school schedule,  I could not make it, but after Powerflex Joanne teaches another spin class.  I will try to do both in the summer for a well rounded workout (and so I can have some ice cream, too!)

You would think being  a 55 year old women with a 14 year old daughter, working 45-50 hours a week at 5 different places would be enough of a challenge for anyone.  So why do I keep challenging my self.  To be truthful when I set  a new goal for myself  and accomplish it not  only does it make me feel physically better it  makes me feel better about myself.  Isn’t that what life is about ?

Last year at this time I went to the Dr and found out my weight and my blood pressure were higher than I liked.  I knew I had to make some changes to get back to where I wanted to be.

Although I am a fitness instructor and personal trainer obviously my body needed  a challenge.  At this point I decided to take up walking each morning before work.   I started walking around Indian Lake  every morning at 6am.   Not only was I getting great exercise I was enjoying the beauty of the lake while most people were still sleeping.  Most days the lake was calm and looked like a mirror.  Such a beautiful sight.  After 8 months of walking both  my weight and blood pressure significantly decreased and they are lower than they have been in years.

Now it is the new year and we all know what happened in January.  I could no longer walk outside  and the treadmill just wasn’t enough.  I needed a new challenge so I decided I would try Kat Kamp.

I knew Kat Kamp was going to be a challenge because most of the participants were much younger than me and I heard the workout were tough. I swallowed my pride  and went off to Kamp.  The class was a challenge but I am proud to say I think I held up  pretty good.  After a couple of classes I teamed up with Rebbecca. Rebbecca is one of the physical therapist here at Grove St.  During one of the classes we had to run laps  up and down the hall.  Forgetting Rebbecca  is an avid runner I tried to keep up to her.  I thought my lungs were going to explode.  AH HA  a new challenge.  Not only did I decide I was going to get to the point that I could keep up to her I decided to take it a step further. I decided I wanted to run the half marathon with her next June.   After talking to Kat and Bob Bourassa ( our running expert) they assured me if I started now I would be able to do it.  Thanks Kat and Bob for your support and motivation.   I need it.

Many Saturday mornings as I was walked  by the big studio I  heard  the music from the Zumba class and thought how much fun would that class would be.  The next week I decided to take a class. That was 7 months ago and I am still taking it every Sat morning. It is a very high energy work out that is so much fun you don’t even think about how hard you are working. If you like to dance do your self a favor and take one of these classes.  Jessica and Lena and Sara are great instructors with lots of energy.

Just as I thought I had enough challenges I was once again accepted a new  challenge.  This Wed  while enjoying some down time at the gym I suddenly remembered there was a new class about to start.  So down stairs I go to join  Joanne’ s Powermax class.  Joanne is one of our new instructors. We were lucky enough to get her to come work here after the gym she was working at closed . Once again my body was pushed to to the limit. Due to my work schedule I only did 30 minutes and  I think my legs were ok with that.  Hopefully next week I can do the whole class and push myself just a little bit more.

So to with all that being said  set some new goals and give your self some new challenges and have fun do so.  Your body and mind will love you for it!

"Aquagirl"

Nine weeks before the Worcester Half Marathon, and we have reached our [sigh] recovery week. It’s a good thing too, because the longer our runs get, the slower my tempo gets – and today I wanted nothing more than a short, blood-boiling sprint.

One of my delightful teammates made me smile after the run, when he said, “The worst thing to do is anger the fast girl!” And while I can’t claim to live up to his generous title, the moment I saw an opening in the pack this morning, I took off.

After a long work week as a middle school teacher, I have a hard time finding the motivation to lace up my sneakers and hit the road; but somewhere inside of me, I know nothing feels better than finishing a great run. Exercise has always been my stress-reliever of choice, and I try to pass this helpful tip along to my students, as often as I can.

I’m not the only one preaching youthful exercise. For starters, our glamorous first lady, Ms. Michelle Obama, has sought to stamp out a childhood obesity epidemic that will likely leave one-third of children born in 2000 or later with diabetes. Through her Let’s Move campaign, Ms. Obama asks America for “better food+more activity” in an effort to raise a healthier generation of kids. Consequently, on March 10th, the Obamas addressed a corresponding issue with the White House Conference on Bullying Prevention.

Here’s where “angering the fast girl” can get important. In a world where the stresses of adolescence are eased through technological outlets, we find ourselves left with two major problems for middle school students: less active kids and unproductive outlets for channeling aggression (ie: cyber bullying).

Cyber bullying has not gone unnoticed or undiscussed in our community. Just this week, author Doug Wilhelm came to Central Mass. in order to speak about his novel, one of the earliest written on cyber bullying. Next week, New York Times best selling author, Rachel Simmons, will speak in Worcester on the topic of cyber bullying as well. Simmons warns against middle school girls who unleash aggression by posting angry status messages or  sending angry text messages.

It worries me to think that a solution as simple as exercise could escape my middle school students. Angry fast-girls don’t stay angry for long, and while I can’t solve an obesity epidemic, or thwart cyber-bullying for good, I can tell you just how marvelous it felt to cap off a tough week with a good run.

So, get your kids hooked on sports, make them walk the dog, let them ride their bikes to school, and bring them to the gym! A healthier generation could be just a workout away.

Welcome back Kat Pittinger to the world of blogging! A lot has been happening here at Worcester Fitness and I wanted to get all of our fans up to date!

We had a successful winter for our Snow Show Team. There was a lot of complaining this winter about the amount of snow that kept falling from the sky, however 20+ Worcester Fitness members were excited to get out and break trail every Saturday on the freshly fallen snow! We were able to hike Wachusett County Club, The Rail Trail, and Moore State Park multiple times. I think the crowd favorite spot was Moore State Park. Keep a look out next winter if you are interested in joining the group!

The Worcester Half Marathon Team is off and running! Training began at the beginning of March, and the team has been braving the weather conditions every Saturday for their “long run.” I think they are all happy for the recovery week happening right now!  There are some returning racers from last year, and some new faces to the team. The group is training to race in the Worcester Half Marathon that will be taking place on June 5th. Come out and cheer Worcester Fitness on along the course route!

Our new fitness challenge is almost ready to be launched. We will be ascending and descending Mt Everest, with some new technological features taking place in this contest! Keep posted with more details, start date, sherpa assignments  and sign up locations!

Our group exercise classes are expanding at Grove St! Welcome Denlee and Joanne to our fitness staff. We are adding the following classes to our schedule:

Monday- 9am Spin

Tuesday- 5:15pm Spin

Wednesday- 9:00am Power Flex, 10:00am Spin, 12:15pm Spin

Friday- 9:00am Spin, 12:15 Spin

There will also be some new additions to our Zumba program here at Grove St. Keep posted for additional classes and TYPES of Zumba class on our schedule!

My final exciting update to share is that we are in the works with a fellow member to put together a Worcester Fitness Cycling Group. We are meeting to decide on dates and times, but look out for flyers, as this program will begin in May!