| From the Trainers... |
Fuel Yourself February
By Tina Marye
Exercise Specialist
You have heard it before, and it is true; breakfast is the most important meal of the day. Breakfast fuels your body. Just like a car needs fuel, so does your body. When a car runs out of fuel, it cannot go anywhere. The same principle applies to your body. When you run out of fuel, you cannot function properly. This may seem like an oxymoron, but making time to eat more can actually help you become healthier and control your weight. Eating more calories in the morning gives you the fuel you need to make it though the day, provides you with energy so you are better able to focus at work, and prevents you from overeating at night. Skipping breakfast may seem like the easiest thing to do with your busy schedule, but it only leads to more problems. After sleeping your body's blood sugar drops drastically. Think about it, you haven't had food for six to eight hours, your body is starving. You may not feel it, but it is time to eat again. By continuing to leave you body in this state of starvation you are pushing your blood sugar levels lower and lower. Leaving you feeling weak, light headed, and exhausted in the morning; also, making it hard to focus. Dieters often make the mistake of skipping breakfast in order to skip on the calories. Unfortunately, this thinking is flawed. When skipping breakfast, you often become much hungrier throughout the day, and have a tendency to overeat. Overindulging later in the evening actually leads to more weight gain, because you do not burn those calories off. With the busyness of our lives today it is hard to find the time to sit down and have a good old fashion healthy breakfast. Luckily there are fast healthy breakfasts you can have. Try some cereal, fruit, or even a bagel. Make sure you skip the temptations of a McDonald's bacon, egg, and cheese biscuit. However, if you have to do fast food, you can make it work. Try a muffin or some yogurt instead. So, go ahead, eat more. Every morning this February eat a healthy breakfast, and watch your energy and health improve. |
| Spotlight on Clients | |
We would like to recognize the group of clients we call "the early birds". These clients that come in at 5 or 6 in the morning are some of our most consistent. They have braved the dark cold mornings all winter and give inspiration to all, even the trainers. They include: Cooper Hartley, Lindsay Mosely, Rochelle Nader, Jana McGuire, Ben Haggin, Guy Huguelet and Steve Amato. Keep up the good work.
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Greetings!
 All I can say is, "hang in there"! This has been a tough winter all the way around, but keeping the energy up for your workouts has been especially hard. I want to congratulate all of you who have been braving the gray, cold weather and sticking with your workout routine; even walking/running outside! Don't give up now, we only have a few weeks before the first flowers start to poke there heads out. If you are losing your steam, think about hooking up with a friend or coming to the gym to do your cardio or take the Zumba class. Often the company of others gives you a motivational boost. 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
Fitness Plus welcomes new trainer, Tina Mayre (see this months trainer tip). Tina did her undergraduate work at Asbury College and has the highly respected certification CSCS (certified strength and conditioning specialist) and has a strong rehab background. We are excited to have her as part of our team. Our mommy to be trainer, Jessica Ray, has left us for her maternity leave. Her twins are expected to arrive in March. We wish her and husband, Brandon the very best. The new "battling ropes" at the gym are getting rave reviews; they are a great way mix up your normal workout routine and challenge your body in a new way. If you haven't used them yet, ask your trainer to give you an introduction. Zumba continues and is picking up steam. Remember, your first class is always free. Classes are still at 7 on Tuesday evenings and 4 Sunday afternoons; no reservations necessary. Non-Fitness Plus clients welcome. Massage therapists, Jen Patterson and Bob Wharton want you to help you work out the winter blues. If you have not had a massage in a while, think about treating yourself or buying a gift certificate to give to someone you care about. You can call them directly to book your appt. Jen's # is 494-5033 and Bob's is 3215064.
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Top 10 Energy Boosting Powerhouses
SparkPeople
 Get ready to dump tha t coffee down the drain. You're about to be introduced to a group of tasty, healthier energy sources that won't give you the jitters, make you cranky, or cost $4.75 a cup. Read More from Dailyspark.com >>
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Pilates Exercises for Osteoporosis
Everyday Health Exercise is a recommended therapy for people with osteoporosis, a disease in which bones become weak and brittle over time. Pilates is a specific form of exercise, developed more than 60 years ago, that has grown in popularity in recent years. When performed correctly, Pilates exercises customized for people with osteoporosis can strengthen the bones and help to prevent future injury. Read more from EverydayHealth.com >> |
The Rehab Corner
Keith Duerler, MPT
 I would like to briefly mention several additional services for 2011 that Active Rehab and Fitness is happy to announce. First, for those of you with back pain we now have a new lumbar traction device. This is a portable device that if beneficial in the clinic a similar unit can be ordered and often paid for through insurance coverage. This will achieve a similar effect to the mechanical traction given in clinics and basically the same effect as all the "decompression therapy" advertisements you see running on television right now. I believe in a multi-dimensional approach to managing back pain including passive modalities such as traction, ultrasound, electrical stimulation, and moist heat. To achieve long term results it is also imperative to utilize therapeutic exercise as well as hands on manual therapy/joint mobilizations in the treatment. So don't let your back pain stop you from achieving the activity level you want. Secondly, Active Rehab and Fitness is happy to announce the addition of aquatic therapy services. We have arranged with Lexington Athletic Club (LAC) to have access to their pool to provide therapy services. Lisa Duerler (PT) will be able to take patients who could benefit from the aquatic environment for rehabilitation. Aquatic exercise has been shown to be beneficial for a variety of patients. Follow this link to read more about the proven benefits of exercising in the water: http://physicaltherapy.about.com/od/strengtheningexercises/p/Aquatictherapy.htm As we do at Fitness Plus we will be able to accept insurance for these services and will gladly check on your benefits prior to starting any therapy. Follow us on Facebook for useful information relating to injuries, fitness and rehabilitation http://www.facebook.com/pages/Active-Rehab-and-Fitness/311110797358 I think we will all feel better when spring arrives. Have a great month Keith Duerler MPT
Active Rehab and Fitness
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.
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Fitness Plus
324 N. Ashland Avenue
Lexington, KY 40502
859.269.9280
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