January Fitness Education

Educational Talk Series with Allison Willette, RN, ND

Join Dr. Allison Willette for a series of 50min talks explaining five common lab reports your doctor may run. The talks will be five weeks in a row and can be taken individually or as a package. Please feel free to take notes and there will be some time for questions at the end of each talk.  

Week 1: Blood Sugar

Week 2: Thyroid

Week 3: Cholesterol

Week 4: Complete Blood Count

Week 5: Vitamin D

Sessions begin Wednesday, February 6th at 7PM. Each session is $5, come to one or come to all. Must pre-register at the front desk.

Gym Education                                                                                          

Conquer the Strength Machines

Free review of the weight machines circuit. Great opportunity for a machine refresher.  The 3rd Wednesday of every month. Schedule at the front desk with Megan.

January Circuit
*Squat with alternating single arm press
*Bent over fly
*Leg lift with peq fly
*Plank jack
*Single leg row
*Chest press on ball
Copies are available in the club.

7 Reasons Your Weight Won’t Budge
Are you working out and eating right, but can’t seem to lose weight?

I’m eating healthy, but I’m not losing weight. What am I doing wrong? If you’ve ever asked that question, you’re not alone.

Eating less and moving more, may not bring the weight loss you expect.

1- Skipping meals

Instead of eating right, some people just try to eat as little as possible, which can backfire.  When you deprive your body of nutrition by skipping meals, your body thinks it’s being starved, so it holds on to fat that it would usually burn. You want to eat five to six small meals a day—breakfast, lunch, dinner and two to three snacks. And aim to eat every three hours. This speeds up the metabolism instead of slowing it down.

2- A food allergy

If you frequently feel sluggish or have an upset stomach, you might be allergic to an ingredient in your food and not even know it. Many people are intolerant of gluten and wheat. Others might be allergic to some of the chemicals in processed foods. These allergies can cause inflammation and fluid retention—and in the long run can cause fatigue, which can affect your exercise routine. The old layman’s way of checking: Take that food or ingredient out of your diet for two weeks and see how you feel.

3-Weight-training avoidance

It’s important to get your heart racing with cardio, but make sure to take time to also hit the weights (or do other weight-bearing exercises like yoga). Just 30 minutes can really help, especially if you circuit train. The more muscle you have, the more calories you burn (even while sitting).

4-The fear of fat

We’ve almost been preprogrammed to believe that we should avoid fat at all costs, but that is not always the case. A lot of fat-free foods may be loaded with excess sugar, which is bad for your body. Yet some of the best superfoods out there—avocados, olive oil, walnuts—are high in fat, but the good kind. These fats balance your insulin levels, which helps you burn more fat.

5-Too much salt

The most recent American Heart Association recommendation for daily sodium intake is 1,500 milligrams per day. That’s two-thirds of a teaspoon of salt. One of the simplest ways to reduce your salt intake is to cut back on processed foods, which are normally packed with sodium. If you eat out a lot, order smartly. When you get a steak or chicken, ask the waiter to make sure that your meat isn’t marinated or preseasoned with butter and salt. Just ask them to grill a fresh piece of meat. Also, ask for steamed vegetables when possible.

6-Not enough fiber

Depending on your age and gender, you should eat 20 to 38 grams of fiber per day (check your need here). But most people only get between 10 and 12. Fiber helps flush your system, and fiber-rich foods help fight off hunger for longer amounts of time.  Vegetables are nature’s fat burners. They fill you up because they have lots of fiber and water in them. There are plenty of easy ways to boost your fiber intake: Add beans to a meal, put ground flaxseed in your cereal or salad, and eat more fruit. 

7-Your medications

Some prescription drugs can play a part in weight gain. He suggests talking to your doctor to find out if weight gain is a side effect of your medication and to ask if there are other options that might work. “There is usually more than one choice, and you should get the right one for you.”

 

 

 

 

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