**ATTENTION EVERYONE!**

Fredericksburg Fitness will be moving to a temporary unit on Cowan Blvd on DECEMBER 20, 2011. The temporary unit address is 2553 Cowan Blvd., Fredericksburg, VA 22401. In the meantime our new studio will be built out and is projected to open by the end of March 2012. Please note the temporary unit is in the same complex as the new studio!

Health and Fitness News

Winter can be harsh on your skin, your largest organ, as you exercise and take hot showers.  To keep your skin smooth this season, here are some natural remedies that will ease flare-ups, and will also soothe less severe bouts of dry skin:

Olive oil: Packed with antioxidants that can reduce the inflammation, olive oil is the basis for many moisturizers; when used alone, it lacks chemical irritants you may find in store-bought creams. As a bonus, olive oil’s antioxidants help prevent and repair damage that can lead to wrinkles and brown spots.

When exercising outdoors in the colder months stay warm by wearing a hat, covering your hands (as exposing hands to the cold air can be painful and the skin will dry out quickly), adding an extra layer to your mid-section and wearing water-resistant shoes.  Don’t stay trapped indoors during the holiday season, stay fit and save your skin at the same time.

Jennifer's Gems

Tamarind: rich in tartaric acid. Tartaric acid gives a sour taste to food but is also a very powerful antioxidant.  Tamarind is also a traditional laxative when consumed in large quantities. 

Butternut squash: very low in calories, contains no saturated fats or cholesterol and is rich source of dietary fiber and phyto-nutrients.  It provides the highest levels of vitamin-A, providing about 354% of RDA.

Fitness Q & A

Q:

As a vegan, what supplements should complement my diet?

A:

Harvard study found that adults who increased their intake of meat, potatoes, and sugary drinks – even by just a few servings here and there – gained close to 6 pounds every four years. While those who ate more fruit and veggies, whole grains, and nuts gained about 1 pound during the same amount of time. However, when you're a vegan you need to increase your calories because as you increase training you need more food. Therefore, you need to work on rebuilding depleted stores, make sure you take vitamins B12 and D, iron, zinc and iodine. Take extra care to avoid deficiencies of these vitamins and minerals as that can hurt exercise and strength training performance.

December 2011 Members of the Month

Congratulations to Martha Carey & Alina Boutah!

Martha Carey (left) is a remarkable woman that came to Fredericksburg Fitness to lose weight and to improve her posture. When she first started, she had very little cardiovascular endurance; in fact he could not even walk around the building without getting out of breath! She came to Fredericksburg Fitness with the right attitude and motivation. After approximately 4 months of working with Franklin three times a week, she is now running three minutes and walking one minute segments on the treadmill. She is conscientious of doing her homework and assigned goals and as a result of his diligent efforts, she can now run without getting winded! Martha is an inspiration to us all – with hard work and good coaching you can achieve whatever goal you put your mind to! Keep up the good work, Martha!

This month we had two tremendous clients achieve incredible results. Here’s what Alina (right) has to say:

"I have never been able to touch my toes my entire life until now. Ever since I joined Fredericksburg Fitness, I am much more flexible, lighter and stronger. Boot camps with Franklin have been very challenging, yet fun. In-home training with Jennifer exceeded my expectations. Not only that she's an excellent trainer, she's very pleasant to be around. She showed me how incorporate effective techniques into my workout routines without having to buy new equipments. I was able to reach my personal goal in less than three months. I now have all the tools I need to stay fit for the rest of my life."

Exercise of the Month

Below, Jennifer demonstrates a "tabata style" method of training.

Click here if you have trouble viewing the video below.

Recipe of the Month

Healthy Curried Chicken

Garam masala is a fragrant blend of ground spices commonly used in Indian cooking. It's in the spice section of most supermarkets and specialty stores.

INGREDIENTS

1/2 cup low-fat plain yogurt 2 tablespoon mango chutney

2 teaspoons garam masala or curry powder, mild or hot 4 bone-in chicken thighs, (1 3/4-2 pounds), skin removed, trimmed of fat

1/2 teaspoon kosher salt, divided 1 mango, diced

1/4 cup finely diced red onion 2 tablespoon finely chopped fresh mint

2 tablespoon red-wine vinegar 2 teaspoons brown sugar

Cooking Directions

Step 1
Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

Step 2
Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with 1/4 teaspoon salt.

Step 3
Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.

Step 4
Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining 1/4 teaspoon salt in a medium bowl.

Upcoming Events

Fredericksburg Fitness will be sponsoring the Rotary Fitness Challenge 2012! The opening event will include a private assessment and will take place at North Stafford High School on Jan. 14. The program lasts 8 weeks and will conclude with a prize ceremony on March 10 at Brooke Point High School. The individual or team with the most improved percentage body fat wins—its that simple!! The cost is only $30. You have the chance to win $1,000 courtesy of Fredericksburg Fitness, and a trip to the newest Bahamas resort: The Grand Lucayan! Sign up today by visiting www.fitnesschallenge2012.org

Don’t forget to follow us on Twitter: http://twitter.com/#!/FburgFitness.

Keep In Touch

We would like to hear from you. What would you like to see in the next newsletter? Email .