| FALL PROMOTION
Refer 1 new client this fall and winter (Sept-Dec) and get 1 free workout if they purchase a 10 pack, and 2 free workouts with a purchase of a 20 pack.
GETTING BACK TO THE ROUTINE
By Becky Diebold
CWSS Trainer
The end of summer is approaching and it's time to start getting back to the routine. Vacations are ending, kids are getting ready to start school again, and daily obligations are back. After having a more relaxed schedule with summer, it is hard for people to return to the grind of a regular sleep, diet and exercise routine. Here are a couple tips to help you get back to a healthy lifestyle:
*Ease back into it: Be mindful of how you schedule your first few days back and try not to tackle everything at once
*Create goals for yourself and your family: Work as a team to make important goals involving your sleep, diet and exercise routine.
*Focus on the positive: Studies show your mental health and state of mind can have a significant effect on your life. Those who have a positive and optimistic attitude deal with fewer problems are more energetic and generally feel more peaceful and calm.
*Challenge Yourself: Try scheduling workouts weeks in advance to hold yourself accountable. If you come 1x/week, try for one week coming twice to switch things up a bit.
WE WANT TO HEAR FROM YOU!
We would like feedback on our newsletters. If anyone has any ideas on articles they would like to see in the newsletter or would like any further research on any health/exercise related topics we may or may not have covered yet, please email us at:
info@citywidesuperslow.com
NEW LOOK ON CWSS WEBSITE!
Also find us on facebook and twitter. We will be putting up the latest news updates and keeping all of our clients informed of all new health/exercise related topics.
| | Dear Clients, The CityWide SuperSlow team is excited about our new web based scheduling program from Mindbody! We are delighted to have you as a client and encourage you to visit the Mindbody website to create a new log in and password. Take advantage of our enhanced scheduling and new online payment options. ( Click here to see the new system.) Our current scheduling program will be discontinued on Oct.1, 2010. Feel free to call with any questions. Hope to see you soon, The CityWide Team www.citywidesuperslow.com Phone: 773-281-SLOW (7569) INFREQUENT
By Keith Morton
CWSS Partner
This is the third in our series of the four components
of exercise.
So far, we've discussed why the workout has to be brief. It's not about how much exercise is required to stimulate muscle growth. It is not "if some is good, then a lot must be better." Secondly, the workout has to be intense. REALLY intense. Work as hard as your possibly can each time; try to apply a little more effort than you did in your last workout.
The next step is rest so the muscles can recover. Conventional wisdom says you should do some type of exercise 30 minutes a day, EVERY DAY. This advice is the opposite of what we believe. This approach says we should do very low grade exercise as much as our schedules allow. It's probably true that if you do something with minimal effort you can do it a lot. However, where's the success? If I curl my pen, say 100 times, I AM moving my arm and I could do it every day. But what is the manifestation? Will I get stronger?
The most ignored concept in exercise is rest. Yes, I mean guilt-free, logical, healthy rest. The high intensity workout creates what I like to call "good damage." We've inroaded our muscles. Now what they really need is time to recover. The muscles need time to heal and come back stronger. Most people do what I used to do when I was an avid runner: take one day off. Nope, depending on age, sex and intensity of your workout, you need many and sometimes very many days off.
Knowing exactly how many days off is difficult to ascertain. Therefore you should err on the side of too many days off in between your intense workouts. It's fascinating how many people perform better after they go on vacation and return. Sometimes and for some of us, it takes discipline to wait to make sure we've fully recovered.
So how about some really bad advice that is continually touted as wisdom?
That is "listen to your body."
Here's my response: Your body will lie to you. How many times have you felt not so hot and had a great workout? If you listened to your body you wouldn't have exercised. As a former chronic over-trained exercise addict, when I felt great I'd go and go. Then I'd fall apart. My body didn't give me enough notice that I was over-trained. By the time it says "you need some rest" you're way overdone.
Recovery needs to be planned. Take a certain number of days off. Stick to it. Adjust the amount over time. I emphasize again, your workouts will be far superior with far better results.
It takes real discipline and you'll pay CWSS less money, but the bottom line is REST!
| | How My Workouts Change During Pregnancy 
By Katie Reichert
CWSS Trainer As most of you already know I am in my second trimester of pregnancy. Since announcing my pregnancy I have been asked numerous times if high-intensity training like SuperSlow is safe to do during pregnancy...The answer is YES! Labor is likely the most demanding event your body will go through, therefore proper conditioning is essential in the 9 months leading up to delivery.
Breathing is an extremely important part of the birthing process as well as in SuperSlow. Avoiding val-salva (forcible exhalation against a closed airway) and keeping your face relaxed to ventilate through the intense contractions is imperative. How many times have you heard your trainer repeat over and over to relax your face and breath? Likewise, the breathing practiced in SuperSlow is the exact same breathing that woman should do during delivery.
Continuing my workouts at CWSS will help ease my delivery. Poor muscular conditioning is the most common cause of non-progressive labor, fetal distress and need for emergency C-section. Many woman avoid conditioning during pregnancy because they fear it will hurt the fetus, which in turn makes them have a more difficult delivery and post pregnancy.
One important thing to keep in mind while exercising during pregnancy is that the goal of exercising during this period is to maintain your present level of fitness, not to improve. I can personally say from experience that I don't have the same level of energy I did pre-pregnancy, but I still make sure to give it my all during each SuperSlow session. So far I have made very few adjustments to my twice weekly workouts. I have not raised any of my weights, but I have lowered them about 5-10%. As I get bigger I imagine that the weights will probably drop another 10-20% due to comfort levels.
In addition to preparing for labor some of the other benefits of high-intensity training during pregnancy are listed below:
1. Speedier recovery after delivery
2. Stronger lower back which reduces the risk of lower back pains
3. Decrease the likelihood of varicose veins
4. Less leg cramps
5. Larger placenta which provides an increased nutrient base for the baby
6. Decreased risk of excessive weight gain caused by increased fat storage
All of that being said, the amount of physical activity a woman can tolerate during the 9 months of pregnancy is directly related to how active they were before becoming pregnant. If a woman has never exercised before, this is not the time to start with high-intensity training.
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