| From the Trainers... |
Why One Can Be a Lonely Number
by Nikki Ditsch,
Personal Trainer
We all know how good it is for us, but exercise is difficult; it can be boring, uncomfortable, and time-consuming. One of my favorite ways to combat these difficulties is to rely on my training buddies. Here are a few great reasons to train with a partner:
1. Accountability. You're a lot more likely to not skip a workout if your friend is waiting for you to meet you for a walk, or better yet if you are paying your trainer to be at the gym at 6:00 a.m.! It's much easier to sleep in on yourself rather than on someone depending on you being there for a workout.
2. Safety in numbers. Now that summer is coming to an end and daylight hours are getting smaller, chances are that if you exercise outside you may be doing so in the dark. The more people in your group, the more visible you will be to vehicles, and the less likely you will be to experience dangerous situations.
3. Socialization.
One of my favorite things to do during the week is to meet my running group at 5:30 a.m. on Tuesdays and Thursdays. Do I love waking up before 5 a.m.? No! Do I get excited to run six miles every week twice a week? No! Do I love running in the extreme heat, pouring rain, and freezing cold? Heck no! But, do I love catching up with good friends, socializing, venting problems, and while I'm at it getting my workout done for the day sometimes without really realizing it? Absolutely. With such busy schedules, it's hard to schedule time with friends sometimes. If you can spend quality time with some of your favorite people while getting in a great workout, it's a win-win.
4. Challenge. A partner may push you to do more than you would do by yourself. If this person is a trainer or an exercise professional, this may include a challenge to improve form, increase weight lifted, or to try new different exercises. A walking partner may challenge you to walk farther than you feel like walking.
Read More on the Fitness Plus Blog >> |
| Spotlight on Clients | |
We would like to thank all of the Fitness Plus clients who have worked so hard to make the WEG such a success for Lexington. Special thanks and congratulations go out to Cabby Boone, who is chair of the KY Horse Park Foundation, and board member Nancy Cole. They and the foundation have been an integral part in all aspects of getting the park ready for the games and all the events associated with it. Thank you also to Dean Hammond, who was in charge of arranging for all the volunteers needed to work all the concession stands at the horse park. Dean worked hard to find volunteers to cover over 4,000 total shifts over the two weeks of the games.
On a sad note, we extend our sympathy to Art Salomon regarding the passing of his mother.
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Greetings!
 Fall is here; it's a great time of the year to think about bumping up your cardio routines. The weather is typically perfect for outdoor activity, providing a good six weeks to "bank" some burned calories heading into the holiday season. October is actually "National Walking Month" and there are several programs around to get you keep you moving. Once of my favorites is the "Walktober" program put on by Health Enhancement Systems. Click on the link to check it out. Another great way to help get you up and moving this time of year is to plan on doing one or more of the several 5K (3.1mile) races that are happening this time of year. An easy way to see what's happening is to view John's Run/Walk Shop online race calendar. Have a great month. For everyday health tips, don't forget to check out Fitness Plus on Twitter and Facebook, as well as the Fitness Plus blog.
Sheila
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What's Happening at Fitness Plus
In our continued efforts to keep all of you learning, moving and motivated, Fitness Plus will be offering a few new things in the near future. First, in a response to many requests, we would like to offer the very popular "Zumba" class. This would be a small class of 6-8 people. The class would be offered in the evenings and/or on weekends, depending on interest. Please watch for signs at the gym or call the office (269-9280) to request information.
Massage therapist Jenny Patterson is due back from maternity leave in the next few weeks. In addition to her return, we are adding a second massage therapist, Bob Wharton, to our staff. Bob has worked with Fitness Plus before and is returning after some time out of Lexington. In addition to massage, Bob specializes in one on one stretching sessions to help posture, stiffness and overall range of motion. Watch for more information about Bob and his services in the lobby at the Ashland location. To reach Bob directly to schedule a session, call 321-5064.
Fitness Plus is also working with the personal chef company Nova Gourmet to bring you healthy, low calorie meals. Nova owner Ashley Vannoy has agreed to prepare, package and deliver these healthy meals to the N. Ashland Fitness Plus gym, on a weekly basis. Go to our blog to see a sample one-week menu. Call the office (269-9280) if you are interested in learning more about this new service.
Congratulations to Fitness Plus trainer Nikki Ditsch for her fabulous finish in the USA Triathlon Age Group National Championships. Nikki finished 21st in her age group. Even qualifying to compete in the national championships is a big deal; to finish in the top 25 is quite an accomplishment. Way to go Nikki!
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Answers to Your Beverage Questions
SparkPeople
 Q: Does cranberry juice help prevent bladder infections?
A: Maybe. Cranberries contain two compounds that seem to prevent bacteria from sticking to cells in the kidney, bladder, and other parts of the urinary tract. The effect of cranberries on the acidity of urine may also reduce the rate of infections. Although we need more studies for clear answers, most experts say that cranberry juice may help prevent recurrent urinary tract infections in women who are prone to them. Cranberries seem ineffective, however, against infections that already exist.
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Hearty Soup and Stew Recipes
EatingWell A piping-hot bowl of soup is a comforting way to end your day. Our healthy soup and stew recipes use fiber-packed vegetables, lean meats and flavorful spices to create hearty meals that will warm you up and leave you feeling satisfied. Try our healthier alternative to traditional French onion soup, which you'll have on the table in under 30 minutes, or enjoy the flavors of fall in our Roasted Pumpkin-Apple Soup or Autumn Chicken Stew. Read more from EatingWell.com >> |
The Rehab Corner
Keith Duerler, MPT
 As we reach the latter part of the calendar year, many of you may have already met your yearly insurance deductible. This can provide a good opportunity for you to receive physical therapy services at a minimal cost. If you carry Medicare insurance and have not utilized physical therapy this year, you have a yearly allotment of money to be used for therapy and any unused portion does not carry over to the new year. This month, I would like to briefly outline some of the services that could be of benefit to you or someone you know. - If you deal with nagging neck pain, cervical traction can often be of benefit and if deemed medically necessary insurance companies will often pay most or all of the cost for a home unit.
- If your feet, lower legs, knees, hips or back hurt with walking/jogging/running, a foot/gait analysis can reveal if you would benefit from custom orthotics to better support your feet. These can often be covered partly or even completely with insurance.
- If you deal with a nagging tendon pain like a "tennis elbow" or "plantar fascitis" or shoulder pain, a steroid patch treatment called iontophoresis can be very effective to reduce pain and inflammation. This can be coupled with ultrasound for maximum benefit.
- If you are a golfer, the season is winding down and now is a great time to start an off-season golf-specific exercise program to keep your "golf" muscles flexible and strong. Doing a golf-specific exercise routine will allow you to jump right back into playing in the early spring without the typical early season soreness and rustiness.
- These are just a few of the services that are offered. Feel free to consult with me anytime regarding any questions. I am always happy to call your insurance to inquire regarding benefits for physical therapy. Lastly, October is national physical therapy month. Check out the American Physical Therapy Association website for great information on any injury-related topic at www.apta.org
Don't forget to follow Active Rehab and Fitness on Facebook and Twitter for relevant articles, research, and other tips related to physical therapy/fitness issues.
Have a great October,
Keith Duerler PT GoLo Golf Fitness Specialist
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Fitness Plus
324 N. Ashland Avenue
Lexington, KY 40502
859.269.9280
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