Click to purchase 3 months of group personal training at the studio. Train 2 days/week for 3 months (That’s 24 sessions @ $20/session!) for a total of $480.
*Four people per group.
*Call for scheduling availability: 540-318-6380. *Expires Dec. 15, 2011.
Fredericksburg Fitness welcomes
Pamela Brown to our staff
Pamela was always active and enjoyed running and sports. However, after having children she was faced with the need to lose weight. Four years ago she decided to train for a triathlon. Read more...
Here are a few tips to help you enjoy the holidays with your family and not undo your fitness achievements.
Choose the pumpkin pie over the apple pie. The pumpkin pie has 320 calories and 13 grams of fat, the filling has vitamins, antioxidants and healthy carbs. However, the crust gives you the bad white-flour carbs. On the other hand, the apple pie has 400 calories and 16 grams of fat, a top and bottom crust, doubling the high-fat dough and unhealthy carbs. The apples have good carbs, fiber and zero fat.
Cook with olive oil. A study suggests consuming it daily lowers the risk of depression. Olive oil is loaded with antioxidants polyphenols, which have anti-inflammatory properties.
If you can’t fit in your regular workout routine during the holidays, aim to stay active while doing everyday tasks. Such as rake the leaves instead of using the blower, take a lap around the grocery store before you start shopping.
Drink lots of water using a small glass. Keep it in the kitchen so you have to go get it every time. The trips to the bathroom will count as well.
Stand up or use a mini trampoline during your favorite TV shows.
Happy Thanksgiving!
Did You Know?
About 42 percent of the more than 10,000 runners who finished the 1989 New York Marathon were over the age of 40. Of these, 56 runners were over 70 years old. The oldest finisher of the race—in 6 hours and 43 minutes—was 91 years old. Pretty incredible, huh?
Jennifer's Gems
Black tea: may prevent your body from absorbing fat from food, an animal study in the journal Nutrition reports. Drink it plain; milk may inhibit the fat-fighting effect.
Peppermint tea: pumps up your workout. Sniffing mint helped athletes run faster and perform more push-ups, research from Wheeling Jesuit University reveals.
Rooibos: steeping this tea may help lower LDL (bad) cholesterol, and raise HDL (good) cholesterol, research from Cape Peninsula University of Technology finds.
Fitness Q & A
Q:
What is cryotherapy?
A:
Cryotherapy is a form of cold treatment used by athletes to recover from hard training. There is evidence that the temporary physical stress of being cold—whether it is the result of being outside on a freezing day or taking a cold shower—may strengthen the immune system.
November 2011 Member of the Month
Congratulations to Neil Patil!
Neil Patil is not your usual client that comes to Fredericksburg Fitness. Neil is here to gain 25 lbs of muscle mass and improve his posture. When he first started, he had very little muscle strength; in fact he could not even do one modified pushup! However, he came to Fredericksburg Fitness with the right attitude and motivation. After approximately 3 months of working with Franklin he has gained over 10 pounds and 6.5 inches! He is conscientious of doing his homework and assigned goals and as a result of his diligent efforts, he can now do over 15 full pushups! His last goal was to run a mile without stopping. He accomplished that goal in a little over a week and his time was less than 10 minutes. Neil 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, Neil!
Exercise of the Month
Below, watch Jennifer as she demonstrates 3 core exercises to improve stability and core strength.
Preparation
To prepare brine, combine first 8 ingredients in a large saucepan; bring to a boil. Cook 5 minutes or until sugar and salt dissolve. Cool completely.
Remove giblets and neck from turkey; reserve for Savory Herb Gravy. Rinse turkey with cold water; pat dry. Trim excess fat. Stuff body cavity with orange quarters. Place a turkey-sized oven bag inside a second bag to form a double thickness. Place bags in a large stockpot. Place turkey inside inner bag. Add cider mixture and ice. Secure bags with several twist ties. Refrigerate for 12 to 24 hours, turning occasionally.
Preheat oven to 500º.
Remove turkey from bags, and discard brine, orange quarters, and bags. Rinse turkey with cold water; pat dry. Lift wing tips up and over back; tuck under turkey. Tie legs together with kitchen string. Place garlic, sage, thyme, parsley, onion, and broth in the bottom of a roasting pan. Place roasting rack in pan. Arrange turkey, breast side down, on roasting rack. Brush turkey back with 1 tablespoon butter; sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Bake at 500º for 30 minutes.
Reduce oven temperature to 350º.
Remove turkey from oven. Carefully turn turkey over (breast side up) using tongs. Brush turkey breast with 1 tablespoon butter; sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Bake at 350º for 1 hour and 15 minutes or until a thermometer inserted into meaty part of thigh registers 170º (make sure not to touch bone). (Shield the turkey with foil if it browns too quickly.) Remove turkey from oven; let stand 20 minutes. Reserve pan drippings for Savory Herb Gravy. Discard skin before serving; serve with gravy.
—Diane Morgan, Cooking Light
Upcoming Events
Fredericksburg Fitness is moving to Cowan Boulevard! Stay tuned for more details…
Fredericksburg Fitness welcomes 
Try this healthy turkey recipe this Thanksgiving!