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 Nov. 15, 2011.
Get Screened: Save a Life
Men, do not dismiss this as it applies to you too.
As you may be aware, October is Breast Cancer Awareness month. Today we know more about this disease than before, but there have been 290,000 new cases (2,000 cases for men) diagnosed this year alone. Here are a few tips to help you fight the odds of becoming a statistic:
Pain is not an indicator of cancer. Pain is a symptom in only 2 percent or less of cases.
Family history is irrelevant. Most women diagnosed have no family history. Others with a family history may never develop the disease.
There are many symptoms besides a lump – see your physician for any of the following: change in shape in size, skin that resembles an orange peel, itchy or scaly area, etc.
Mammography screenings for women in their 40’s detected smaller cancers. These had less chance to spread to the lymph nodes and were easier to treat.
Self-exams, clinical exams and mammography screenings, while not perfect, offer the best chance at early detection.
Breast size is not a factor, but obesity is – so maintain a healthy weight.
And because breast cancer is not the only cancer that kills, we at Fredericksburg Fitness encourage you to get screened for other types of cancers. Keep in mind that colorectal, pancreatic and ovarian cancer are near-silent killers. Get screened, ask questions of your Primary Care Physician or a Specialist, and if you still are not satisfied, get a second opinion.
Quick tip: The American Journal of Epidemiology has found that those with sedentary (desk) jobs have increasingly high rates of colorectal cancer. So get up and move every hour.
Jennifer's Gems
Rambutan: a 7 calorie tropical fruit that provides a good source of vitamin C and calcium as well as a good amount of niacin, iron, protein and fiber. A recent study found out that eating nine to ten rambutans per day, were effective in lowering blood pressure. Find them at your local Asian grocer.
Longan: Another tropical fruit. Low in calories, contains no saturated fats or cholesterol, but rich in dietary fiber which, can be very important for individuals who are concerned about their excess body weight. One cup of fresh lychee fruit has only 125 calories.
Fitness Q & A
Q:
What is the difference between sea salt and regular table salt?
A:
Sea salt contains trace levels of minerals like magnesium, potassium and calcium, and other nutrients. Sea salt comes in different colors such as red, black and pink and it usually has a coarse texture. Table salt is mined and processed which strips it of any minerals it may have contained, and additives are also usually incorporated to prevent clumping or caking. But be mindful of as they both contain the same amount of sodium per teaspoon: 2,325mg. The point: choose sea salt over table salt.
October 2011 Member of the Month
Congratulations to Mary Ann Shifflett!
Mary Ann has lost 22.5 lb and 11 inches in her first month of in home personal training. She doubled her stand test and wall push ups. She is truly a hardworker each and every session. Mary Ann sets realistic weekly goals and achieves them without fail. We are so proud of her decision to make fitness part of her everyday lifestyle in her fight against morbid obesity. She is truly an inspiration to everyone out there who thinks their weight loss goals are too far out of reach. Small, but realistic goals are the key to success. Congratulations Mary Ann!!! Keep up the good work.
Exercise of the Month
Below, Franklin demonstrates how to stretch the hamstrings in order to touch your toes.
Step 1: Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.
Step 2: Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.
MAKE AHEAD TIP Cover and refrigerate for up to 2 days.
Upcoming Events
Fredericksburg Fitness is moving to Cowan Boulevard! Stay tuned for more details…
Great on a cool, fall night or when sick.