• Month of Newsletter Post goes here

    Posted on June 20th, 2009

    From the Chief Exercise Officer

    Greetings!  Can you believe its spring already?  Time flies especially when you’re in the midst of life changing events.  In fact, this newsletter is dedicated to fitness and life events.  What are life events?  I’m glad you asked.  Life events can be defined as any event that causes change, stress or upheaval in life.  These events can be pleasant, mildly stressful or extremely challenging.  Whatever the case, life events impact our fitness in many ways.  In this issue we’ll discuss the various life events and how you can prevent injury, avoid gaining those extra pounds and maximize your workout efforts.  At Fitwell Training Solutions, we’re committed to helping you navigate the health and fitness realm through education, awareness, motivation and support.  As you read this and future issues, send us your comments, ideas and fitness “breakthroughs.”  Who knows, we may profile you in an upcoming issue of Fit Tips.  Be sure to check out my weekly blog, “Curling Iron…for the body, not just for your hair.”  Have a fantastic month and I encourage you to “spring” into a healthier lifestyle.

    Best of Health,
    Valerie C. Merriweather

    In This Issue:
    Managing Your Weight: To Good to Be True

    Often, life events can help motivate us to lose weight.  Whether it’s a new relationship, upcoming trip or a recent doctor visit, sometimes that’s exactly what we need to jumpstart our weight loss efforts.  However, you must be careful to avoid the pitfalls of weight loss.  I’m sure you’ve seen the countless commercials and advertisements about rapid weight loss.  These testimonials are full of individuals who claim how easy it is to lose weight.  Many of people say they don’t have to exercise at all.  At the end of these success stories its easy to see how the monies spent on weight loss exceeds 4 billion a year.  (check stats)  Remember, the old adage, “If it’s too good to be true it probably is?”  This applies to the weight loss claims as well.  The next time you view an infomercial notice the small print at the bottom of each screen.  It will say something like, “Results not typical.”  Another disclaimer is also written beneath these testimonials.  It states that these results have not been evaluated by the Federal Drug and Food Administration (FDA).  What this means is that claims made have not been proven nor are they regulated by a governing body.  In essences you’re gambling when you ingest clinically biased or unproven weight loss “miracle drugs.”  Therefore, you cannot rely solely on the results communicated.  The best way to take the weight off for long term results is to do the following:

    1)       Watch your portion & serving size per meal

    2)       Eat as many natural foods as possible such as fruits, vegetables and whole grains

    3)       Perform cardiovascular exercise for 45-60 minutes for weight loss, 5-6 days per week and 30 minutes daily for weight maintenance

    4)       Perform strength training 2-3 times per week

    5)       Be patient – Healthy weight loss takes time.  Aim for between 1-3 pounds a week.  Anything more will result in a loss of lean body tissue (aka muscle)

    The Fountain of Youth: “Boomer-Itis”

    There has been a recent addition in the descriptors for physicians to use when seeing patients.  Boomeritis, as defined by the American Academy of Orthopaedic Surgeon, refers to sports related injuries suffered by baby boomers. These injuries include bursitis, tendonitis, arthritis, sprains, strains and stress fractures.  As we age and continue the same forms of exercise, these injuries may resurface or become worse.  Examples of some recurring injuries are rotator cuff injuries, knee problems and low back pain.  These injuries can be a nuisance when you’re younger but become a hindrance to exercise as you age.  Studies show that most people lose about a quarter pound of muscle every year.  By the time they reach 80, they’ve typically lost about a third of their muscles mass.  Therefore, it’s crucial to strengthen core muscles and the stabilizing muscles such as supporting the shoulders, elbows, hips, knees and ankles.

    The best way to avoid continued injury to those critical joint areas is to do the following:

    1)       Get clearance from your physician to begin a general cardiovascular and strength training program if you’re suffered from previous recurrent injuries

    2)       Work with a qualified trainer to design an exercise program to strengthen key muscles, ligaments and joints that will support your frame during exercise and prevent future injury

    3)       Be aware of your form.  Many injuries occur due to improper form over time.  Eventually our bodies not are as agile using the same improper form.

    4)       Incorporate cross training into your exercise program.  The program you use in your 20s is not necessarily the program you will use in your 50s and 60s.  Changing your program will give your body the challenge it needs without overtraining certain muscle groups.

    Mommy Time: Over-Scheduled Moms

    With all the summer camps and activities underway for summer, it’s easy to get caught up in the scheduling frenzy.  Like you, I’ve had my challenges figuring out what activities to enroll my children in.  From fitness camps, to art camps to travel camps it can be pretty overwhelming.  The unfortunate thing is that in the frenzy of scheduling our children’s activities, we often neglect our own summer plans.  Aside from dropping the kids off to their many activities, I encourage you to schedule some time for yourself.  Try enrolling in a new exercise class, try outdoor skating or take a walk in a different environment such as the Washington Mall or the Potomac.  Try to do something different at least once a week.  If you can go without the kiddies great or better yet - take them for a change of scenery as well as unscheduled time with Mommy.  Whatever you do, try to schedule this time at least once a week.   It will help your state of mind and give you an interesting outlet to decompress.

    Valerie’s Favorite “Fit” Recipe

    Breakfast on-the-go – Peanut Butter & Banana Waffle Sandwich

    Ingredients:
    2 whole grain waffles
    1 Tb of organic peanut butter
    ½ banana
    1 tsp raw honey (optional)

    Directions: Toast waffles.  Spread peanut butter on 1 waffle.  Slice banana and place on top of waffle.  Drizzle honey on top of banana and place other waffle on top to complete the breakfast sandwich.  For an added nutritional boost, sprinkle 1 tablespoon of wheat germ on top of banana.

    Posted by kurt

  • Managing Your Weight: To Good to Be True

    Posted on June 16th, 2009

    Often, life events can help motivate us to lose weight. Whether it’s a new relationship, upcoming trip or a recent doctor visit, sometimes that’s exactly what we need to jumpstart our weight loss efforts. However, you must be careful to avoid the pitfalls of weight loss. I’m sure you’ve seen the countless [...]

    Continue reading "Managing Your Weight: To Good to Be True"

    Posted by kurt

  • No “Body’s” Perfect

    Posted on June 16th, 2009

    I had an interesting experience the other day in the gym dressing room. I saw a woman (let’s call her GI Jane) who works out ALL the time. I mean, she is tight and has a very strong body. We’ve talked often about her fitness routines and how she stays in such great shape. I’ve [...]

    Continue reading "No “Body’s” Perfect"

    Posted by kurt

  • You’re a CEO

    Posted on June 16th, 2009

    In the gym recently, I heard someone say, “I’m in here everyday; I can’t miss a week.” As he walked by me, I couldn’t help but notice his elbow wrap, knee brace and noticeable limp. Over the next hour, I observed him wince through a variety of exercises and wondered how much control he takes [...]

    Continue reading "You’re a CEO"

    Posted by kurt

  • Read a Men’s Magazine

    Posted on June 16th, 2009

    At the gym recently, I got on the treadmill but decided to read a magazine for a change. As I perused the many choices of available magazines I noticed something very subtle. For every woman’s magazine, there was a plethora of articles on how to lose weight, get rid of wrinkles or how [...]

    Continue reading "Read a Men’s Magazine"

    Posted by kurt