The first time I saw Spiderman I thought I was seeing things.  I went down stairs EARLY one morning to meet a client.  As I walked down the hall I witnessed someone traveling down the hall on his hands and feet.  I wasn’t sure if I was suffering from lack of sleep or just seeing things!  I watched this person travel the length of the hall and then back again.  Now I had to find this person and watch what other kind of super hero moves he was going to do. Little did Spiderman know it but I was pretending to be busy so I could stay in the area he was working in.  I watched him for awhile and witnessed him doing exercises done in a such way I have never seen  here at Worcester Fitness. He does his routine with such finesse and control it is a pleasure to watch.  I think he is one of my heroes now!

Spiderman has been a member of the club for almost 2 years.  He enjoys the amble space and the availability  of all the equipment he needs to complete his workouts. The staff and fellow members at Worcester Fitness are also  some of the  favorite things about the club.  Prior to living in Worcester he worked out at a gym in Boston. He found the  Boston staff   to be unfriendly and really did not pay much attention to it’s members . There wasn’t any interaction between the members.  Here at Worcester Fitness Spiderman feels the staff is more than helpful and that the other members consists of a cast of characters that could be found in a sitcom.  According to him the club is like the ” Cheers ” of the fitness world.

Running the Boston Marathon is a goal he sets for himself each year.  He does not wear his attire to that event either.  I am not sure but I think he registers under the name of Peter Parker.  When not focusing on marathon training he like to concentrate on core strengthening, flexibility and muscle endurance,swimming and Yoga.

When Spiderman is not training or saving lives he likes to cook and try new foods. One has to wonder just what some of his favorite recipes would be.

Variation in your routines  are  words of wisdom from our Super Hero! Peter  OH  I mean Spiderman feels if you repeat the same training regiment the workout will become stale and stagnant.  He suggests trying something foreign everyday even if it intimidates you . He wants you to be brave just like him!

We salute you Spiderman and we are very glad you are a part of Worcester Fitness Nation!

• Healthy (check)
• Breakfast (check)
• Familiar with Route (check)
• Evenly Paced Team Mate (check)

What could go wrong? Never have these words rang truer [except perhaps from every blonde girl who meets her untimely death in the first five minutes of a summer horror flick.] I was doomed from the start.

May I take a moment to reflect upon the fact that I finally landed myself an “evenly paced team mate”? His name is Ferdinand, and we were a milage match! Really and truly – on Haviland Hill, he was right at my heels. Galloping down Park Ave, he was just two paces back. Up Holden Street, I could hear his even steps trailing me. It was about the time that I reached Route 190 when I realized something had gone awry.

Rebecca, the leader of the pack (cue the Shangri-Lahs) hadn’t doubled back by me yet. And it seemed odd that Bob would have us crossing such a busy road. I turned around and sure enough, Ferdinand was at the peak of the hill. We scrambled back to 190 one last time before determining that something was not right (cue Madeline soundtrack).

By the time we got back to the club, I knew exactly where I had gone wrong. Poor Ferdinand forgave my transgression. What a guy! I can’t say that I would have done the same if I was in his [running] shoes.

When I woke up this morning, my legs felt heavy, but I’d committed to running the Foley 5k at noon. I managed a 23:30 (if only because my high school track coach was watching) and promptly limped my way home.

The last race I ran at Foley Stadium was in 2002 when it was all tar and divets. Ten years later, it looks like a million bucks (check that – seven million bucks), but the feeling of pride when I crossed the finish line felt exactly the same.

After the race, I told Coach Murph that he must have done something right because I still love to run. Even on the days when I get lost, or feel sore, or mislead my new friend Ferdinand – I love to run.

*Note adorable new maroon tops

Amid all of the pose striking and camera clicking, we also managed a nice showing in the Jay Lyons Memorial Road Race; a strong tail-wind blew us right across the finish line. It felt special to take part in a race that honors a hero from the city of Worcester and supports fellow Doherty High School graduates.

We’ve got a big ten miler coming up on Saturday, and then I’m hoping to muster up enough strength for Sunday’s Foley 5k to support the Worcester Public Schools.

A note from Aquagirl’s literary-fitness corner: if you’re feeling a little Katnissed out, pick up a copy of Divergent by Veronica Roth. Talk about an inspirational distopian heroine! Tris will have you dominating that treadmill in no time.

“Go for a walk or a swim. For more than a decade, neuroscientists and physiologists have been gathering evidence of the beneficial relationship between exercise and brainpower. But the newest findings make it clear that this isn’t just a relationship; it is the relationship. Using sophisticated technologies to examine the workings of individual neurons — and the makeup of brain matter itself — scientists in just the past few months have discovered that exercise appears to build a brain that resists physical shrinkage and enhance cognitive flexibility. Exercise, the latest neuroscience suggests, does more to bolster thinking than thinking does.”

MEANWHILE at Camp Putnam: we hosted four straight (woe is me inducing) work days, during which time I graduated from painting lady to hammering lady at a rate unmatched by my peers. It was definitely a workout in its own right, but my running schedule didn’t get back on track until I arrived in Manhattan for the end of the week.

The reservoir loop in Central Park is a real stunner; however, my Saturday morning run felt awfully lonely without the WF training team to back me up. ALSO, I think I retroactively thwarted the physical rewards of my half-marathon regimen with a salmon benedict brunch at Nice Matin and a world famous slice of Momo Milk Bar pie.

NO MATTER, they can’t take my new cognitive flexibility away from me! Gotta love those folks at the New York Times - they’re always telling me just what I want to hear.

(But Refinery tells me what I want to wear! Check out these new trainers.)

Betty became an avid runner in 1979.  She ran 6 marathons;  3 of them were the Boston Marathon.  Besides her athletic accomplishments she was very active in the community.  She participated in numerous  fundraising activities such as March of Dimes, The Jimmy Fund, The Multiple Sclerosis Society and the Avon Breast Cancer Walk.

Even though Betty is not with us anymore, she will always live in the hearts of everyone that had the pleasure of getting to know her.

Rest in peace, Betty.  You will be greatly missed at Worcester Fitness.

And patrons there were!!! Hanover is a overwhelming success as a spectacular building and as a destination to enjoy first rate off-broadway shows without leaving Central Massachusetts. Yet another local jewel that is sometimes overlooked by residents who get caught up in the “why aren’t we Boston?” lament.

The “New Worcester” has got style, lots of players and a great positive attitude. Get in and experience it…you can start right here at Worcester Fitness. We may not be elegant, but we got health, fitness and smiles galore!!!

The best way to stay focused when it comes to fitness is to keep your mind open to new things. For instance, yesterday we wrote about the amazing variety of group exercise classes available to you as a member of Worcester Fitness. Today we’ll look at a great way to burn killer amounts of calories while getting some sweet fresh air and a bit of sunshine!

We are lucky in that Worcester Fitness at Grove Street is located in a great walking area. My favorite workout is actually walking around the neighborhood in the early afternoon.

Most people in the club walk around Indian Lake. They exit the parking lot onto Grove Street and follow the lake taking a left towards the YMCA and then taking West Boylston Street all the way back to the club. That walk is roughly three miles and is very popular among members of Worcester Fitness and the YMCA.

I like to take a different direction because I’m more of a country type walker than a city walker. I usually leave Worcester Fitness and walk to the Brattle Street market and back. It’s more of a straight shot back and forth and it keeps me out of traffic. I really enjoy that walk because it’s filled with residential homes and people are generally in the yards pruning trees or in their driveways washing their cars. Everybody does the customary “nod” howdy and some people want to chit chat which is something I also like to do when I walk.

From a fitness standpoint maybe my heart rate isn’t exactly where it should be the whole time I’m out there but I come back to the club feeling great. It’s nice to spend a few minutes catching up with folks on their current projects. I watched a guy from start to finish do his roof solo. It was one of those craftsman bungalow style houses up close to Brattle Street. This guy stripped, treated, covered and shingled the whole house in three days. Great job too.

So when you are thinking about doing something different for exercise, maybe talk a walk around your neighborhood and see what’s new!

Spring time at Worcester Fitness is a great time to introduce yourself to our incredible group exercise department!

The first three months or so of the year find people new to exercise sticking to the areas of the club most comfortable to them. Generally speaking, new members meet with a Personal Trainer at least twice within the first two weeks of joining the club. In this meetings, your trainer not only designed a program for you that they felt was safe and effective but more importantly, they did a thorough analysis of where you were at that moment fitness wise.

The best way to help a new member stick with an exercise program is to create something relatively easy and comfortable so that clients stay injury free, have some fun and get some quick results.

But, now that you have been coming to the club regularly now for three months, it might be a good time to introduce some fun new activities into your workout program.

That’s where Group Exercise at Worcester Fitness comes into the picture!

Ellen and her team have dedicated themselves to creating exciting and fun classes that will not only help you get in tremendous shape but also introduce you to fun people, awesome music and simply the most unique fitness experience you’ve ever had.

For example, on Monday’s at Worcester Fitness you can start your day with an early morning 6AM Cycle class with Sharon Dwelley. Sharon has been an elite cycle instructor at Worcester Fitness for years. She is an expert at the “wake-up workout”.

Not a fan of sunrise spinning?

Then stop by after work on Monday’s and take Ellen’s legendary 5:30PM cycle class. This class is classic Ellen. Forty-five minutes of five-star fitness with the best spin mixes you will ever hear.

Either way, with over twelve top-shelf classes available on Monday, you won’t be searching for a cool class for to long on the longest day of the week.

Tuesday’s are tremendous at Worcester Fitness. Start by getting pumped up by Tracy first thing at 6:00AM and finish it off with a zesty Zumba class with Sarah at 6:30PM. Plus, there are over eight other classes to take ion between!

Wednesdays are wicked (awesome, that is)! Steady Ed opens the day with a classic rock Cycle class at 6:00AM. Picky Lanigan, the industry leader in water fitness program design, takes her groups through their paces at 10:30 and then Mary Beth with get you into a mindful state just in time to wind down the day with Yoga at 7:00PM.

Thursday’s at Worcester Fitness are fantastic for the member new to group exercise. Picky has a great class at 10:30AM that get’s you into our heated salt water pool. At 5:30PM Mary D has an extremely beginner friendly class called Hi Def Sculpt that will surely get your muscles pumped and then at 6:30PM a fantastic Yoga class with Sue. With nine full classes to choose from on Thursdays, you could try a different one each week for nine weeks!

Friday’s at Worcester Fitness get’s you off to a great start with steady Ed and Lisa sharing Cycle duties. Maybe you could leave work just a little early on Friday and try a latin flavored  4:30PM Zumba class with Julie.

And those are just the weekdays!

So ask your trainer if they think a group exercise class might be a good idea to help you reach your goals. If you have any questions about any specific classes, feel free to email Ellen Green directly (egreen@worcesterfitness.com) and she will guide you to the class best suited to your fitness and exercise level.

Geoff German, 2011

For those running the Jay Lyons 5k on April 29th, we have created a Worcester Fitness Team, and any member of Worcester Fitness can run for the team.  When you register online for the race, look for the Team option and find Worcester Fitness on the list of teams.  The group run the day before the race is a recovery week, so those racing shouldn’t feel obligated to run with the group.  Save our energy for the 5k.

The Race Day Workshop is Thursday May 3rd at 7:30pm in Kids Korner.  The workshop will cover the last few weeks of training, and the specifics of preparing for race day.  Since this will be the Thursday before the first 10 mile run, details of the 10 mile loop will be covered.

8 days down – how are you doing on the challenge?

Hopefully, visions of a more active and fit you on May 15 is helping you work through the challenges of the challenge. (and the chocolate bunnies and jelly beans are all gone!)

Losing weight (and keeping it off) takes a huge commitment and a willingness to challenge those behaviors that have not served you well.

You have the blueprint for success (meal plan, exercise plan, coaching support). Hopefully over this past week, you’ve started to modify your eating habits by sticking to the portions/calories of the healthy meal plan for the challenge. You’ve incorporated cardio intervals and strength training exercise into your daily routine, and you are taking some time each day to sit quietly and reflect on the positive things in your life. You are drinking 8 glasses of water. All positive ACTION steps.

But, there’s another equally important process – the “BELIEVING I CAN DO THIS” step.

In her book “The 85% Solution” by Linda Galindo, Ms. Galindo has defined 3 important steps for success -

1. Take responsibility for the outcome,
2. Empower yourself to succeed,
3. Be accountable for your actions

Life happens and it’s very easy to make excuses. But remember, this challenge is about YOU and helping you reach your personal best. As you ponder these 3 steps, let me highlight the major components of the challenge:

Meal plan: Women should be eating between 1200-1500 calories daily, men 1800 – 2000. The #1 tool of successful losers is a food log. Keeping track of your portion size and the quality of the food is very important. Choosing food from each of the food groups will ensure that you are getting the important nutrients and vitamins.

You can submit food logs to my attention via Sue Pacy in Human Resources, or you can drop off your log at either Worcester Fitness location. Please add your name to the logs and add your weekly weight.

Exercise/Activity: Everyone should be doing a 30 minute cardio Interval workout, 6 days a week. This is week 2, so your FAST time is 2 minutes FAST to 1 minute NORMAL. You define your own FAST using the RPE scale:

Using a Rate of Perceived Exertion (RPE) Scale of 1 – 10, (1 is a gentle walk and 10 is a sprint) your NORMAL would be about a 5 and your FAST would be about an 8.

Strength Training: If you’re on Level 1, you have your circuit workout. For incredible results, doing the Monday/Thursday, Tuesday/Friday routine will really tone your muscles.

Level 2 participants – How are those toning classes going? There are some great classes (in and out of the pool) to help you reach your goals. Try them all. Minimum is 2 classes a week, but 3 would be ideal!

Level 3 participants, in addition to doing some cardio work, incorporating at least 2 days of strength training will be extremely beneficial.

Quiet Time: Stress plays havoc with our bodies and research has shown a direct correlation to weight gain as the stress hormone Cortisol surges through our bodies. It not only slows down metabolism, it can cause cravings, alter blood sugar levels and contribute to greater levels of abdominal fat.

Take 10 minutes every day to sit quietly and JUST BREATHE! It’s amazing how relaxed you will feel by focusing on your breath for a few minutes each day.

As you head into Week 2 remember the reasons you signed on for this Challenge! Plan for success and you will reach your goals.

Please let me know if there is anything I can do to help!

Have an awesome week!

–
Sheri Litterio – RohrCertified Wellness Coach and Personal Trainer

Today, step into the field of all possibilities, set your intentions, take action and let the universe take care of the outcome From the 21 Days of Intention, Chopra Center

Stumbled across this gem while purchasing a new Longchamp bag (Bilberry Open Tote: happy birthday to me!)

Aquagirl isn’t the only part of Worcester Fitness that’s on trend this season – you’ve probably also noticed the new flatscreen displays and the posh front room. Our club is the picture of class!

The half-marathon training team enjoyed yesterday’s recovery run around Indian Lake. It’s a good thing we kept it short, because I had a late night at The Moody Blues show on Friday at the Hanover Theatre. I may have brought the median age way down, but those dinasours sure can play late into the evening.

With all of the upcoming 5k’s (Jay Lyons, Foley, Katie’s) I’m finding it more and more important to split my time between speed work and long runs. A dash around the lake was exactly what I needed!

In other news, my nutrition has been skeptical. Armsby, Citizen, Kaizen…oh my. I need Dara-Lynn Weiss to come count my calories. I plan on sending my polaroid to all of Worcester’s finest restaurants with a note demanding that they refuse service. Top that off with a visit from the Easter Bunny and you can just about roll me out the door.

Luckily, Howe’s Farm Stand is open for the season – let the fresh fruits and veggies prevail!

Wow, there are 88 of you ready to Spring into Action with the Fit in 45 Day Challenge!

April 1- May 15, 2012

As mentioned, the goal of this challenge is to jump start your metabolism, motivate and guide you to reach a higher level of fitness, and to help make a difference in your life, both physically and emotionally. This challenge is for anyone who wants results and willing to give 110% commitment.

Highlights:

Each participant will follow a nutrition and exercise plan, keep a food and exercise journal and take 10 minutes each day to sit quietly.

The program consists of weekly weigh ins (you’ll do this at home for weeks 2 – 6), weekly emails and a 45 day membership to Worcester Fitness (both Grove Street and the St. V locations).

Choose Your Level of Exercise:

Level 1 – this is the most structured and time consuming plan and is for anyone who wants great results and willing to make the commitment. In addition to the highlights above, it consists of a 30 minute cardio interval program, 6 days a week and 4 days of a customized strength training workout. (You must attend an exercise orientation at the club. Dates/times to be announced)

Level 2 – is less structured. In addition to the highlights above and the cardio interval program, you can choose to take classes at the club in place of the 4 days of customized strength training workout. This is a great option for anyone who wants flexibility and more choices.

Level 3 – is a self directed program – you will still follow the nutrition plan, but you can use any of the Worcester Fitness facilities to do your own routine. This is a great option if you want to come in and use the equipment on your own and at your own pace. Interested in taking water aerobic classes, then this is the option for you!

Next steps:

Weigh ins/measurements will be held in the FCHP Fitness Center March 26 – 29. There are appointments sheets in the fitness center. Please stop by and schedule your appointment.
Please note that on Monday and Thursday there will be two of us working so please use both columns. You may want to wear lightweight clothes. (Ladies, pants are a good option!)

If you work at one of the Summit locations, please email me so we can arrange a time for your weigh in.

A few minor details:

I’ve attached a Participation Waiver. Please complete this form and bring it with you when you come for your weigh in. (If you need a doctor’s release, please send the second page to your doctor’s office. Your doctor’s office can fax the form back to my attention at Worcester Fitness.)

Once all the weigh ins are completed, I will be sending out an email with the dates of the orientations, the meal plan, food log and exercise plan (for Level 1 participants).

I’m thrilled that you have decided to do this! If you make the commitment to follow the plan, you will see great results. You will feel awesome at the end of the 45 days!

I look forward to seeing you next week!

Sheri

Start time (Rain or Shine): Run/Walk 2PM Registration 12:30PM

Entry Fee: $30 runners/walkers $10 Non-Runners
entry fee includes t shirt if registered by May 4th, 2012

Click below for Registration Form!

Mary Mac 5K Road Race

• Tour Leader #1: What is there to do around Worcester? Well, there’s the Blackstone Valley Plaza. It has an American Eagle AND a Coldstone!
• Tour Leader #2: What’s living in Worcester like? Well, you’ll never need to leave campus…unless you want to attend a “Greek” function – and the school provides transportation for that, so you won’t have to walk the city streets.

I was more than a little mortified on behalf of these two highly esteemed universities. Further more, my students were heartbroken at the diminishment of our local community. On this morning’s team training run (we braved the “city streets”), I had seven miles to reflect on the portrayals I had heard put forward to prospective students. It wasn’t hard to arrive at some pointed conclusions:

• First, we ran by Forest Grove Middle School. I remember taking a trip to Foothills Theatre with our performing arts classes during the eighth grade. Foothills closed in 2009, but its successor, Hanover Theatre for the Performing Arts, has done quite well. Tour leaders would be wise to mention this cultural epicenter which will host the likes of Bill Cosby, Dr. Maya Angelou, and Blue Man Group in the coming months.
• Next we passed by the American Antiquarian Society, an independent research library that is free and open to the community (including college students) – certainly a unique and valuable resource our city has to offer.
• As we rounded the corner of Highland Street, I caught sight of Elm Park, America’s oldest public park, which boasts an exquisite “Art in the Park” exhibit and a fantastic stART on the Street festival.
• The trails of Newton Hill peeked out as I turned up Haviland Street. Friends of Newton Hill maintain a disc golf course, and host an annual 5k on the gorgeously kept trails that wind behind my alma mater, Doherty High School.
• Haviland and Beechmont made for a painful climb, but I kept moving in hopes of spotting the peak of Bancroft Tower, a picturesque castle, tucked away in the center of a beautiful residential neighborhood. The city puts on a haunted house in the tower every autumn that will knock your socks off.
• We exited on Flagg Street, just up the road from my old stomping grounds at Flagg Street Elementary School, where Mrs. J instilled a love of literature in her students. It’s no wonder that Mrs. J treasured poetry, in a city with a world class community of writers, as showcased weekly by The Poets’ Asylum.
• Next, we passed by the three decker where I grew up – just across the street from Institute Park, where there was never a shortage of concerts and civic events. Institute Park continues to host community events, of note is the upcoming Jay Lyons Road Race on April 29th.
• As we wound past the club, and along Indian Lake, I recalled learning to sail a Sunfish at Shore Park.
• When we finally turned down Drummond, a steep hill characteristic of Worcester’s terrain, we emerged near the Worcester Animal Rescue League one of Worcester’s many nonprofits that aims to engage young people.
• I should also mention the world class art museum, the diners, the rail trail, Shrewbury Street…

At the end of my run, I felt exhausted, nostalgic, and proud of my city. With so much to offer, the question remains, do outsiders realize what makes this place special? I suppose the answer is no, and I can’t say I mind setting the record straight. Worcester’s cultural fabric should be a selling point for local universities, and a wise admissions department will learn to use our unique community to their advantage.

Circuit Fit

This class incorporates the following cardio, strength, endurance, agility and balance.

All in one.

Count on burning up to 800 calories as well.

This is small group Personal Training at it’s best.

Expect to hit four to eight exercises and hit them hard!

Circuit fitness is intense…prepare to compete against yourself like never before!

Six-Weeks $90

Thursday’s at 6AM

Starting April 12

Sign-Up Now!

The scenery was gorgeous; Central Park is always a stunner, but I typically bypass Time Square to avoid being goaded into comedy clubs or plowed down by eager tourists. On the morning of the race, there wasn’t a funnyman or a tour bus in sight! It was all runners and Gu, and I loved every second of it.

I spent most of this week bragging about my 13.1-mile feat to friends, neighbors, and strangers (I trap them in the elevator.) People usually give the requisite, “Oh, wow, thirteen miles? That’s really – impressive!”

With my most obnoxious flair, I tilt my head, pout my lips, and correct them: “Thirteen POINT ONE miles!”

I subsequently pat myself on the back and brag about some of my lesser talents (headstands, roller skating, my flawless Macarena…)

And then I made the mistake of going all braggadocio on one of my colleagues. She looked at me and said, “A half of a marathon? That’s like when the students tell me that they did half of their homework…it’s like – so what?”

I’m here to tell you that when I crossed that finish line, I would have rather sat through four straight showings of Spiderman Turn Off the Dark, than run another 13.1 big ones. I get it – completing a full marathon is major. Majorly terrifying. The Worcester half-marathon will mark my fifth half, and I have yet to consider taking on the ultimate challenge. I’m hoping that if I run enough halves, eventually I’ll feel prepared to brave the whole.

Who knows, maybe with some proper training, I could cross the finish line in June with a little more confidence than I did on Saturday. Until then, I’ll be wearing my medal and my tinfoil blanket to the grocery store, fishing for compliments.

Thinking of getting this one framed.

More than a Gym

On Saturday, our first training run took us for a loopy figure-eight that wound the team around town like tributes in an arena. Bob set a brisk pace and despite the 32 degree chill that blew right through my lucky reindeer sweatshirt,  I did my best to follow. Needless to say, this run brought lots of hats, gloves, and leggings to the party. I should add that the boys claimed to “hate” running tights – but  you can’t fool me guys, I know nothing says leisure like Spandex. (Even Peeta wore Spandex to the opening ceremonies #SensitiveBakerProblems.)

Big race this weekend in the big city. Wish me luck! And if anyone wants to catch the midnight showing of The Hunger Games next week, you know I’m your girl.

Front Row at Spin For Hope

To all my awesome volunteers who volunteered their precious free time for Spin For Hope 2012: Without you I couldn’t have coordinated such a worthwhile event to benefit cancer patients and their families. It was with your help and positive energy that our members enjoyed themselves as they pushed for 3 long hours on their bikes! I hope you had as much fun as we did and left with a sense of satisfaction and well-being.

Can’t wait until next year!

This year, the Worcester Fitness Spin For Hope Team was the seventh highest fundraising club out of the sixty clubs participating! Our member, Alan Belden was the second highest fundraiser out of the over one thousand participants all over new England.

Team Worcester Fitness raised over $11,000 including all pledges and also donations made the day of the event.

Here is YOUR Worcester Fitness Nation 2012 Spin For Hope Team

Caitlin Ann Titsworth

Libby Spellacy

Jim Andreoli

Pete Lombardo

Alicia Dagle

Mike Sweeney

Ed O’Brien

Tracy McDonald

Robert Peltier

Tim O’brien

Tony O’Donnell

Ellen Green

Angela Lizewski

Deborah Merrill

Janette Fournier

Erin Collins

Joanna Loftus

Allan Belden

Check out more pictures from Spin For Hope at Worcester Fitness!

It’s official – Aquagirl has been signed for a second year of fitness fun! In fact, yesterday I stopped by for an official WF photo shoot. Seven takes and 3.1 miles later, I left Worcester Fitness feeling confident and accomplished.

I spent most of February vacation in the California desert on long, slow runs – so my treadmill speed work came as a welcome departure. I’ve been gearing up for a 13.1 mile tour of New York City on March 18th,  and I’m feeling remarkably healthy.

This time around I took Bob’s advice and decided to supplement my milage with consistent cross training. Once a week I train with the Boston College master’s swim team, clocking about 3,500 yds in the ancient BC rec-plex. I love splashing around with some other serious swimmers, but attending practice means that I roll into my driveway around 10 p.m. In addition, I try to squeeze in pool workouts at Worcester Fitness’ beautifully renovated pool each week, but I could seriously use some local swim buddies.

It’s no secret that I struggle to concoct my own productive workouts without the help of massive moral support. Thankfully the half-marathon training team starts up on Saturday at 9 a.m. sharp. I can’t wait to meet some new training partners and run my little heart out!

Now playing on Aquagirl’s ipod:

“All Day Today” – Hospitality

“Somebody That I Used to Know” – Gotye

“La Grande” – Laura Gibson

“Bounce” – Calvin Harris

“Don’t Run Wild” – The Del Fuegos

The straps are part of a workout system called the TRX.  The TRX Suspension trainer was developed by Randy Hetrick and his Navy SEAL  teammates. It was a way for he and his teammates to workout during their missions in places where there was no equipment  and very limited space.

The TRX started out as a few lengths of parachute webbing hand-stitched together with rubber boat repair tools. Today it is made of durable nylon webbing, heavy gauge nylon thread,non-slip cam buckles, club grade grips and foot cradles. It will support up to 350 pounds.

Suspension training is a collection of unique body weight exercises . The exercises are different than others  because the user’s hands or feet are generally supported by a single  anchor point while the opposite end of the body is in contact with the ground.

Professional athletes such as Drew Brees and Kendrick Perkins use the TRX as part of their training and have found it very helpful and challenging at the same time.

During the week of March 5th through the 9th I will be offering  20 min  introductory classes.  If you are interested please sign up at the front desk.  Only 3 people are allowed in each class so sign up now and get the time slot that works the best for you.

I know you will get hooked on this workout just as I did. When you come to class bring water and lots of energy because you will need it.

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.

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.

“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!

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

Welcome to 2012, the year of Swiss Spa diets, sweatworking, and fidgeting fitness.

I could claim that 2011 was a promising year for my health, but if I’m being honest, it ended with two Ditch Plains hotdogs covered in Mac and Cheese.

Resolution #1: Cook my own meals at least five days per week.  I was intrigued by an article about the Beau-Rivage Palace in the Swiss Alps where women can lose weight while eating morning cheeses and afternoon chocolates. According to these chrono-nutrition experts, you can target troubled areas when you eat the right things (however sinfully delicious) at the right time of day. It’s all about the enzymes ladies and gentlemen.

Resolution #2: Why go out on the town with my friends and colleagues when I can sweatwork instead? Ok, so I think that Courtney Rubin had “client services” types in mind when she wrote this article, but the concept is simple: in a sweat stricken and cell phoneless state of exhaustion– people are more accessible.

Resolution #3: “Incidental activity” isn’t enough; this girl needs to schedule her workouts. I won the lottery. You know, the lottery where you get to run a painful half marathon while you wear a paper number on your chest and one of those timer chip things that inevitably flips up and digs into your ankle? Watch out New York Half Marathon! I’m back on my training plan and feeling…old.

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.

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).

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!

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.

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!!

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.

My friend suggested that we run the Midpoint Madness 5k, a moonlight race in honor of Veteran’s Day on 11/11/11. The two of us are on a lifelong mission to race together in all 50 states, and we figured this would be a perfect occasion to check Florida off the list.

For a State fraught with all-you-can-eat early bird specials, overweight pop-stars of the 1980′s, and an eternal carnival season…there sure was a lot of fit competition. Seriously, there were some middle aged women who could eat me for breakfast (that was not a Waffle House reference).

The female race winner, age 41 (#justsaying), crossed the bridge in an impressive time of 18:41. I trotted in about five minutes later, finishing third in my age group with a time of 23:31 (not bad for a fledgling athlete!) They gave me a trophy as a nice souvenir, and I was off to eat some funnel cake and take in an Eddy Money concert in no time. Just a regular night in Fort Myers…

I was hesitant before the race because, while I’ve been trying to squeeze in frequent short-hard-workouts at Worcester Fitness, I haven’t run over two miles in a month. My approach at healthy intensity proved effective. I still felt strong in my last mile, and my ITB didn’t act up one bit. Sometimes it’s all about moderation and dedication.

And, while I will never again sit through a Night Ranger set at the Coconut Festival, I’d be more than willing to give the Midpoint Madness 5k another shot next year. Well done Fort Myers Track Club! There’s nothing Aquagirl loves more than a well organized 5k and some funnel cake.

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!

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.

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.

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……

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. 

No, that doesn’t sound like you? You’re a part of the 25% of Massachusetts who didn’t lose power?

Here’s the more operative question: Would you like to invite me over for dinner? I will do the dishes. It will be a graveyard smash.

At any rate, it’s no tragedy that I wound up on Grove Street today. I’ve been feeling awfully guilty about my recent slip in attendance. I even dressed up as an aerobics instructor for Halloween to compensate. Unfortunately, dressing the part isn’t always good enough.

It’s the same old excuse: “There aren’t enough hours in the day.” But, new research from the National Institute of Health and Nutrition in Japan says that “hours” aren’t necessary. Fitness can be achieved from short exercise sessions just as readily as lengthy sessions. Gretchen Reynolds reports that these sessions, “to be effective, must hurt.”

So, no more excuses. Making it to the gym doesn’t have to be an all day event. Every little bit counts!

Here’s a quick monster-mash-up playlist to get you started:

Rihanna – “We Found Love”

Beyonce – “Countdown”

Dev – “Bass Down Low”

Happy Halloween!

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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.

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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****

Mark Nutting Worcester Fitness Earth Fitness Forum Member

Renegade, Spartan, Warrior Runs: Fitness is Getting Muddy

What’s the attraction? People are looking for a different kind of physical and mental challenge. Triathlons have increased in popularity in the past few years as individuals realize there’s more to life than the road. “Mud runs” go beyond the swim, bike, and run of triathlons and offer all-terrain runs with some outlandish obstacles and, dare I say, an atmosphere of FUN. In these events, participants need to have more than just cardiovascular endurance. They need strength, power, and agility to be able to crawl, climb, jump, and traverse through the various obstacles. It reminds me of some events I participated in while in college (Mud Bowl football, and the fraternity Greek Games). They were a blast. Renegade Playground Challengecalls it, “Recess. Unsupervised”

Now while the shorter distances allow anyone an opportunity to participate, there are events for only the toughest (and probably craziest) individuals. The Spartan Death Race (at http://www.youmaydie.com/) describes itself as “… designed to present you with the totally unexpected, and the totally insane! This endurance race is comprised of mud runs, obstacle racing, trail racing, physical challenges and mental challenges all in a +48 hour adventure race. 90% of you will not complete this endurance race. Please only consider this adventure style race if you have lived a full life to date.”

LOL, OK, that might be a little extreme. I know the 5k is much more my style than something that could be a Survivor episode.

So, choose your own level and have fun while getting fit. Look into events in your area, get a group of friends together, sign up, and train for (in the words of Monty Python) something completely different.

Good luck, Mark

PS: If you’ve already tried one, tell us which one and what your experience was in the comments below.

Here are some event organizations:
www.toughmudder.com
www.warriordash.com
www.spartanrace.com
www.theoriginalmudrun.com
www.thedirtydash.com
www.renegadeplayground.com
www.youmaydie.com

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!!

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!

That is not to say the fitness industry is all glitz and sham these days, in fact I’ve been gleefully inspired of late (as has my derrière). Healthy people are generous people! Working out doesn’t just make us look great, it makes us feel great too. To paraphrase the wise Elle Woods, happy people want to make other people happy too. Here are some happy fitness initiatives for the month of October:

To start, Worcester Fitness has instituted a new fundraiser for breast cancer research. For every mile you run on a “pinked out” treadmill, the club will donate twenty-five cents to Dana Farber. I heard Kat Pittinger decorated all of the treadmills herself. Despite a brief stumbling block when she realized that the “Pink Out Your Treadmill Instruction Booklet” was written in Spanish, Kat has since hired a translator and tracked 503 pink-treadmill-miles!

I should also mention that Kat will be running the NYC Marathon in just a few weeks, and it’s not too late to support her “Run for Something Better”. Kat is running to help fight child obesity through school-based running fitness programs. Kat’s route will even take her to my old stomping grounds in the Bronx, and while I insist that there’s no better borough for a dollar slice, I think she’ll be in the market for Gatorade and Jelly Belly Sport Beans.

Yesterday, I was lucky enough to participate in the Major David Brodeur 5k in Auburn. I’m just going to come clean, one of my students beat me…but she always does her homework, so I’ll let it slide this time. In all seriousness, I was thoroughly impressed by the ease with which this first-time race was organized, and I feel confident that it will continue to grow. The money raised will provide scholarships for Auburn students who wish to participate in extracurricular activities.

Last but not least, I would be remiss if I didn’t mention the hike up Mt. Wachusett that I survived today with the help of a hundred energetic eighth graders. We learned about glaciers, laughed about legends, and worked up a good sweat.

With or without the Shape Ups, my derrière and I are back on the move and eager to set the tone for the month of October.

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!

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.

Click to Schedule!

Click to Schedule a Class!

I’m looking at four formal events in the next two weeks, and even though I’ve been reading a lot of Wallace Stevens for class (“The only emperor is the emperor of ice cream” and all that jazz), I’m trying to manage my diet and exercise frequently…no matter how adorable the cupcake tower or the chocolate fountain may be.

So here are a few ground rules I’ve set for myself:

• Dance! Word on the street is that you burn between 600-1,000 calories an hour  by dancing.
• Mind My Drinks Rory Freedman will be the first to tell you that beer is for frat boys and Skinny B’s only drink organic wine.
• Moderation Mireille Guiliano speaks for a nation of thin French females when she says that moderation is a girl’s best friend. Don’t be afraid to try new flavors and experiment with your taste buds (hence my first bite of goat at yesterday’s Nigerian royal wedding) but be sure to try a lot of little portions in your travels.
• Hydrate If the waiter is refilling your water glass with every pass by, you’re doing something right (especially if he’s cute!)
• Stay Active It’s getting too cold for waterski season, which means I’m wise to hit the gym at least three days per week if I want to successfully pull off my Sparkle & Fade knit swing dress.

I have no doubt that the weeks to come will bring exotic dishes, strenuous dancing, Chilean Sauvignonasses and perhaps most importantly, oodles of cute waiters. My life is so hard. See you on the treadmill!

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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

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’ve never been to a race quite like this one. I made my way through wacky obstacles and shoulder-deep mud. I finally got some use out of the swimmer’s shoulders that have plagued my lady-like existence for years. Most importantly: I couldn’t have enjoyed myself more (and I didn’t even have to put slices of bread in my shoes). The Rugged Maniac course was like a grownup playground built for athletic nuts like me!

As for the boyfriend (the same arch-nemesis who never trains but always beats me in races), I think he’s finally met his match. On the starting line, he could be heard saying things like, “Don’t worry sweetie, I’ll wait for you so I can lift you up over the walls.” On the race course he could be heard saying things like, “Wait for me!”

Notable competitors consisted of the following:

• Old lady birthday party (w/ tutu attire)
• Men in business suits
• Marines (Who also gave me a t-shirt for my 1:39 chin up hold, thank you very much!)
• Wet suit guy
• Mullet men

Feeling empowered and reinvigorated, I am back in the fitness game. What’s next? Another half marathon? My first full marathon? An open water swim?
A triathlon? Perhaps, but at the forefront of my mind is a pending victory over my arch-nemesis at the yearly Turkey Trot. Watch out, here I come!

My name is Laura. I joined Worcester Fitness in January.

When I first joined I was thinking that it would just be for the winter months. However, I grew to love this gym and I have kept my membership open ever since. Here is a little background. Due to a great support system I began running last fall. It is not my favorite thing to do, but I started it for the exercise. Once the winter came I was leery about running outside.

That’s where Worcester Fitness came in.

I had checked out many places in search of the perfect gym for me. When I walked into Worcester Fitness I immediately felt comfortable. The staff was so friendly and accommodating. The facility was clean. It was everything I was looking for. So I signed up. I think I was here 4-6 times a week, if not every day during the winter.

With the help of Worcester Fitness I completed my first 5k in March. I then went on to train for The Warrior Dash throughout the summer. Warrior Dash is a race that takes place on Windham Mountain in New York. It is a 5k with 13-14 obstacles including jumping over fire, crawling through mud and climbing over cargo nets. I never thought I would be able to do anything like this, but I did and I can’t wait for next year’s race!
Worcester Fitness makes it easy and fun to work out. My routines include at least 20 minutes of cardio followed by weight training. I usually switch off legs and arms every other day and try to work core muscles every day I’m at the gym. I also participate in yoga, spin and zumba. If you haven’t tried it you should! I now look forward to going to the gym and thanks to Worcester Fitness I am in the best shape of my life!

Contact Rick McCarthy

About a week ago, I thought it would be cute and hilarious to sign the bf and I up for one of those adventure-races. At the time, I was picturing a little mud and maybe a hopscotch course along the way. After all, I didn’t sign us up for the “elite heat” and it’s only a 5k…

Yesterday I got this email:

Your friends think you’re crazy and your loved ones are concerned for your safety, but something restless stirs deep down inside – you won’t be constrained by temperate society. You’d rather break than passively watch life pass you by and you ask, “How can I know myself without knowing my limits?”  Most shake their heads, content with vicarious existence, ignorant perhaps.  Still, some hear you, and together you will gather.  Your day draws near, glory impatiently waits.  Soon you will have the right to declare, “I am a Rugged Maniac!”

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!!!!

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

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

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!

The first person to tell me about one of these muddy 5k’s was a very talented friend of mine who runs (much too fast) for Central Park Track Club. “Full contact,” she informed me. I thought, ‘Ok, new elite running trend. Wish I could keep up.’

Then, I heard it on the radio. Ramiro was raving about the Warrior Dash in Amesbury. “Flaming obstacles!” he said. I thought, ‘Ok, new celeb trend. I need my own reality show.’

Last week, I heard it from my mother. “One of my wild friends talked me into it,” she explained. ‘Ok, if Aquamom can do it, so can I!’

So, I’ve got my eye on the Rugged Maniac race in Southwick, MA on September 24th. How does one begin to train for something like this? The Rugged Maniac website suggests “full-body workouts” and distance running.

Expect to see me at the gym a lot in the coming weeks. As for my boyfriend, who I also signed up to “Climb over walls up to 7’ high, crawl through mud under barbed wire, hop from stump to stump over a pit of water, slide down a 60’ water slide, navigate a web of pipes, jump over fire and face many other challenges,” I say: You’re on your own dear and you’re going down.

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.

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)

Kim’s 4:30 cycling class is a tightly knit bunch of regulars. Most classes at Worcester Fitness seem to have a consistent following; a group of otherwise very different people who share an hour of their lives each week in order to exercise together. If you think this means outsiders are discouraged, you are quite mistaken. New members are heartily welcomed into the family, and made to feel like the new kid at a very small school in rural Maine where everyone else is distantly related. Instant popularity! Intrigued smiles! Hushed whispers of, “Hey, who’s the new girl?” and “Have you been glow in the dark mini-golfing at Solomon Pond Mall yet?”

Kim is a doll. She is more calm and collected while conducting her class than an Olsen twin riding a stationary bike in a cashmere sweater (that really happens, you know). Kim speaks slowly and clearly, talking the class through a strenuous 45 minute workout. Her accent is hard to put your finger on. Is she from the mid-west? Is she from the great state of Alaska? Have I just been reading enough Bossypants to make everyone sound like they are impersonating Tina Fey impersonating Sarah Palin? (Great beach read btw.) Anyway, Kim is a charming instructor with an impeccable knack for timing.

The soundtrack was a mix between soft rock hits and techno beats; a beautiful playlist of guilty pleasures. Think, Pauly D mixing it up at WSRS 96.1. “Jenny I got your number…boom, boom, chicka, fist pump!…I need to make you mine…” It was just the pep I needed in my cyclin’ step.

Eighteen miles later, I had a workout glow fit for a Nicki Minaj video and a strange hankering for miniature golf.

Martha Schiff  has been with Worcester Fitness for 5 years.  I have had the pleasure of being her personal trainer. She is not only a client but we have become close friends.

Martha was 76 when she first came to the gym with her husband Warren.  After a few training sessions Warren decided  the gym just wasn’t  for him so he dropped out.  Martha decided to stay  and she is still with me 2 days a week.  She does cardio, strength training and stretching.

Many times people have come over to us while Martha was working out and expressed how impressed they were with her.  She can touch her toes,squat and do a crunch better than some people half her age. When people compliment her she gets a smile on her face from ear to ear.   I just love when she smiles like that!

Sometimes Martha is not quite up to working out but she comes anyway and is always glad she did. You will never hear  her complain  and she is always in a good mood.  The world needs  more people like Martha in it!   Her favorite things to do are walking, exercising , going out for a good lunch and  telling  stories. I   enjoy listening to her stories about her life.

As I said before Martha is a great client and a very good friend and I am  very glad to have her in my life both professionally but personally!

Keep up the good work Martha.

Picky

By- Shabahan Teymourian

To begin this story a little background about my health condition prior to
stage 3 colon cancer would help better understanding the benefits of being
active and exercising. I have always been active as long as I can remember,
always energetic and having desire to do different sports. Martial arts,
swimming, Soccer, basketball, squash, Tennis, hiking and biking just to name
a few which resulted in keeping adequate weight during my entire life. I did
smoke in my younger years while doing all of these sports and did not care
about the hazards of smoking, but ultimately I shed the habit and quit
smoking in my twenties. Between the ages of 40 and 50 I maintained my weight

and had absolutely no health issues such as high blood pressure, high cholesterol or diabetes.
It was time for a routine check and Colonoscopy which in the exam a
Cancerous tumor was discovered. Needless to say the news was shocking,
thousands of questions, and a lot of why this happened. But I adjusted my
attitude not to think of what happened, more like what is going to happen
and what steps do I need to take. First step was the surgery then after that
the severity or the stage of the cancer was determined and based upon that,
Chemotherapy.  The entire process of getting to the first Chemo is itself
stressful, blood tests, additional surgery to put an entry port on the
chest, scheduling the sessions which has to work with the job schedule and a
lot of pre planning. That alone is enough to wear you out. So once the Chemo
started the horrible feelings of side effects started immediately, all the
nausea, vomiting, fatigue, and bunch of other ones.

You have a lot of time
to contemplate and dwelling in the past or even reminding of why you’re here
prove to be counterproductive.  There are many contributing factors to help
the fight. I was lucky enough to have it all, a good support structure of
family and friends who stay positive during the ordeal, a good diet regimen,
and most important of all, exercise.  My treatment cycle was every other
week, so I divided it into good and bad weeks, which meant to divide the
tasks as well. For example, I didn’t eat solid food during administration of
Chemo drug and had soups, supplements, fruits, a lot of water and resting
quite a bit. During the good weeks I forced myself to get to the gym. I
managed going to the gym everyday and used the Treadmill 3 times a week, 30
minutes each time. It really doesn’t matter how much you can do, any bit of
activity would help in having more energy and better appetite. Nutrition is
extremely crucial to reviving of the cells and exercise helps it
tremendously. Needless to say that the staff of Worcester fitness constantly
encouraged me with positive messages and emphasis on doing exercise and
meditation which helped a lot during the fight.
Bottom line is that you should never have any illusions about the severity
of Cancer but at the same time you should never let it surpass your mental
state and get ahead of you. Like life, this is a constant challenge and it
needs to be constantly overcome.  You need to be strong regardless of your
physical state. I wish the best for those who are fighting Cancer.

Worcester Fitness Earth Fitness Forum blogger Megan Merchant offers valuable information on the importance of heart rate and heart rate monitors.

Now that you know a bit about your cardiovascular system, let’s get started on understand your heart by taking some baseline measurements.  Your Resting Heart Rate (RHR) is the slowest heart rate for you and gives valuable information regarding your current fitness level.
Take your resting heart rate when you first wake in the morning but are still lying in bed.  Find your radial (wrist) pulse with your first and second fingers of the opposite hand and count the number of beats you feel over 60 seconds (one minute).  If you have a Heart Rate Monitor with Touch Screen, just reach over to your bedside table when you wake up, strap it to your wrist, and take an instant reading.  Do not move around much as your heart rate can instantly jump 10-20 beats just reaching across your body; lay still for a few minutes when the monitor is in place.

Resting heart rate varies from 50-90 beats per minute across the adult population. Athletes are known to have resting heart rates as low as 30-50 beats per minute.  I recommend you take your resting heart rate at least three times a week in the morning as your fitness improves, then at least once a week when you reach your goal resting heart rate and are in a health-maintenance stage.

This link has a RHR chart: What does your RHR say about your fitness level?  For example, I am a 31 year old female, 5 ft 5″ and 115 pounds.  I take 7,000-12,000 steps per day and I exercise about 5 days a week for one hour at a time.  My resting heart rate for the past month has been 45-55 beats per minute (bpm).  Readers:  What is your RHR?  Comment below!

Resting heart rate declines over time when fitness improves due to an increase in stroke volume and increase in parasympathetic innervations (Robergs, 2003).  After one month of increased endurance training (walking, running, swimming, biking more often) your resting heart rate can decrease by 5-10 beats per minute and stay lowered, showing you have improved your blood volume to supply oxygen to your healthier body, increased your heart muscle strength and capacity, and improved your nervous system.  With a regular, appropriate cardiovascular program, your resting heart rate will drop around 5-7 beats a minute each month until you reach your best health and fitness level at around 50-70 beats per minute (Horton, 2011).

Day to day changes in resting heart rate: If your resting heart rate at any time jumps 15-25 beats during the week on a given day, it may be that you are overtired, overstressed, exposed to illness, and/or lacking recovery time.  Mine RHR usually reads 60-70 bpm on these mornings.  Aim for a gentle workout with walking, yoga, or mind-body meditation on this day and try more cardio when your resting heart rate calms down (Burke, 1998).  Combine both long term improvements (decreases) in resting heart rate and day to day changes from stress and recovery, and you’ve got great motivation to track your resting heart rate as I mentioned above.
Heart Rate Variables in this Picture:  Just to review, resting heart rate is your slowest/calmest heart rate number.  Smaller people have smaller heart sizes, less volume pumped per beat, and therefore faster heart rates.  Later we will explore how changes in posture (lying, sitting, and standing) cause instant heart rate changes as do changes in temperature (hot versus cold).  NOTE: Check with your doctor before beginning an endurance program if you take medications that affect your heart rate, blood pressure, or metabolic systems.

Aquagirl here, your one and only source into the fitness advice of the New York Times elite. Ok, me and 1,438,585 other Sunday subscribers, but there is a new online access policy, so let me be your guide to the latest and greatest findings on the fitness pages.

***

First order of business: Diana Nyad. Biding her time during the WF pool renovation, Diana has decided to take to the sea for a jaunty 103 mile swim from Cuba to Key West. A youthful 61 year old, Ms. Nyad enjoys jellyfish, shark cages, occasional dollops of peanut butter, exercise induced hallucinations, extended tongue swelling swims, and long walks on the beach. Lizette Alvarez reports that older athletes excel at endurance sports and predicts that Nyad will find success this year (despite Ms. Nyad’s unsuccessful attempt at the same swim when she was 28.) This adventurous undertaking is slated to take Nyad 60 hours with brief stops every hour and a half to tread water and swallow a scrumptious bit of “predigested protein”. Aquagirl is standing by, and would like to remind Ms. Nyad of Aaliyah’s immortal advice: Age ain’t nothin’ but a number.

***

Next up: “For Runners, Soft Ground Can Be Hard on the Body”. We all know that running results in injury. Stretch, roll, ice and ibuprofen all you like, but running is not an athlete-friendly sport. Inevitably runners end up with aches and pains, and someone recommends going anti-pavement. Gina Kolata reports that injury rates are not directly affected by the decision to run on soft ground or hard concrete. Doctor Warden, interviewed for Kolata’s article, compares switching surfaces to increasing milage or switching your shoes. Kolata writes, “Abrupt changes can be risky.” Gradual changes are always best for the body, and the switch to soft surfaces is no exception.

***

Another NYT gem that caught my eye this week: “Tips to Avoiding Injury in Zumba Classes” by Walecia Konrad. Apparently running shoes (built solely for forward momentum) are not fit for the Zumba classroom. I know, I know, we’re all feeling like Miley now. “Who’s that chick that’s rockin’ kicks? She’s gotta be from outa town.” Don’t fret girls, there’s still room to ditch the workout and join the Party in the USA.  Try wearing thin soled workout shoes, make sure you’ve got some elbow room, and always warm up.

***

Until next time, this is Aquagirl, signing off with your NYT Fitness Page highlights of the week.

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.

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!!