Never Giving Up

An Article by Lindsay Calleran


Every once in a while we hear a story that touches our hearts. The strength of an individual can be an empowering experience. Ryan Dowd is one of those people who can brighten your day with a smile or motivate you in a spin class. He has an all around positive attitude that makes you feel good. His story is a testament to his character.

Click here to read the article and view the photos by Lindsay Calleran!
(This picture is also a testament to his character) Thanks for being awesome Ryan!

Finding (and scrapping) a workout routine.

At this point, I’m about three months into my fitness journey, and I’m really happy with how far I’ve come.  I thought that because of my weight, it would take much longer for me to see results in my fitness level, but I’m so pleasantly surprised to find that I’m able to work harder, faster, and longer, in a shorter period of time than I expected, which is really encouraging.  Also, last night after spin class, another member stopped me to tell me I’m doing a fantastic job, and to keep it up. That kind of compliment from a complete stranger is a HUGE motivator!!! It totally made my day.

After trying a lot of what Club Fit has to offer, I’ve settled myself into a routine.  I love spinning and water aerobics for cardio, and body pump and TRX for strength training, and I know which instructors motivate me the most and when they teach.  There is something very comfortable about my routine; I know what to expect, and I’m less likely to skip a workout when I’m feeling tired or irritable, because it’s such an ingrained part of my schedule.

Sometimes though, I can be a capricious twit!  I crave routine and stability in order to keep up the habit, and then suddenly I want to scrap the whole thing and be a dancing fool.  Thankfully, there’s so much to do here, that I can always find something new to try when I get antsy. I’d love to hear your feedback about how you keep your workout routine both stable and fresh. Please share your tips in the comments below!

Dr. Zimmerman and the Chief’s Challenge at Club Fit

Club Fit and Dr. Zimmerman have teamed up to bring all active duty Police and Fire workers this fantastic opportunity! Take advantage of a Club Fit membership and compete to win money for your local precinct, department and dispatch. Want to know more about the Chief’s Challenge? Click here for the WHUD announcement!

The Contest: Register no later than 12/31/12. The contest runs from 1/1/13 through 3/31/13. To be eligible, each police/fire precinct must have at least 3 members participating. The department with the highest average club usage will be awarded $500 (one police, one fire).

The Promotion: 3 months free for any ACTIVE duty policeman, fireman, or volunteer fireman. They do not have to be part of the contest to get the 3 months free.
Proper ID must be presented to verify active duty.
All memberships will expire 3/31/13. Anyone registering prior to 12/31/12 will get the extra time in November/December free.

Let’s Go Green: Hurricane Sandy teaches us a valuable lesson

Climate change is very real. That is just one of the things we have taken away from the impact Hurricane Sandy. Never before has our area seen such devastation due to a storm such as this.

Now, it’s time to look at we can do to prevent these disasters. Even though, in many ways we have left an irreparable amount of damage on the earth, it is not a hopeless situation. We have to begin by taking step to raise awareness about the environment. Here at Club Fit, we are doing just that and we are asking that you join us.

Here’s what we have been doing to help:

1. Miox in the pools- reduced the need for excessive chemicals and the use of Chlorine.
2. Sola Tube lighting- energy conserving light fixtures.
3. Keeping recycle bins available throughout the club- please make sure you dispose of your bottles in the recycle bin and not the garbage.
4. The towels- we are trying to encourage people to use less towels. Only take what you need. Instead of using one to stand on, throw a pair of flip flops in your gym bag. A little effort can go a long way and it helps us reduce the use of energy and detergent.

Here are some things you can do to lessen your footprint:

1. Recycle. Recycle, RECYCLE. You can recycle almost anything and most towns have a collection day for recycling.
Some things you can and should recycle: glass bottles, plastic bottles, cans, empty containers, paper, boxes, cereal boxes, plastic packaging from products.
2. Take shorter showers and don’t let the tap run when you are brushing your teeth. It’s not really that important to take super long showers and let the tap run.
3. Drive less, move more. Instead of taking that 2 minute car ride into town, why not walk or bike? It’s healthy, active and it cuts down on omissions from vehicles. Even using public transportation can make a HUGE difference.
4. Use energy star rated light bulbs and appliances. “Did you know? If every American home replaced just one light bulb with a light bulb that’s earned the ENERGY STAR, we would save enough energy to light 3 million homes for a year, save about $600 million in annual energy costs, and prevent 9 billion pounds of greenhouse gas emissions per year, equivalent to those from about 800,000 cars.” Energy Star
5. Save paper. In this wonderful world of computers and smart phones, we don’t need to print as much! We can even get newspapers on our phones which makes it more convenient eco-friendly.
6. Turn off the lights. Conserve electricity by turning off lights that don’t need to be on and when you leave the room. Don’t fall asleep with the TV on. You’ll probably get a more rested sleep without it.
7. Teach your children. Lead by example and teach them why it is important to do these things. They are the future.

Thanks for helping get the message out!

Rob Astorino comes to Club Fit to talk about community and operation hot shower!

Superhero Transformation, Part 8: Play Day

While I’m still enjoying the exploration of everything Club Fit has to offer, I’m starting to find my way into my own exercise routine.  I know by now what days and times work best for me to work out, which group exercise classes I like best, and I have a general plan in mind about how to keep things familiar but interesting.  Each week, I make sure to give myself the right balance of cardio and strength training, but I always make sure to give myself a “Play Day.”

Play Day means that I can do whatever I want, as long as I’m having fun, and my body is in motion.  Last week, I brought a friend to the club, and we spent time in the fitness center, trying out all the cardio equipment and weight machines, just to see what we liked best.  This week, my husband and I tried racquetball. He is better at racquet sports than I am (by a long shot), so we spent a lot of time chasing low balls and ducking fast ones, but we also spent a lot of time laughing, blowing off steam from our work day, and sweating!  After we got home, we made a healthy dinner, and had a well-deserved collapse on the couch together.

As adults, we rarely give ourselves permission to play, but I feel it’s one of the healthiest things we can do.  If you’re with a buddy, or just trying something new on your own, it’s a lot less daunting to take on a new exercise when you just think of it as play.  If you don’t like it, you’re not a quitter – just find something else to play!

Topic # 1 THE GLYCEMIC RESPONSE:

The body normally regulates your blood sugar levels by releasing two hormones secreted by the pancreas. Insulin is secreted when blood sugar concentrations get to high, and Glucagon is secreted when blood sugar levels get too low. (Remember). Diabetes and Hypoglycemia are two conditions where glucose regulation is hindered.

Although our body regulates these responses, it is important for us to eat properly to maintain optimal blood sugar levels, and all body responses. Every cell in our body depends on glucose for fuel, especially the brain and nervous system.
So what can you do to maintain optimum levels? First, eat smaller meals more frequently throughout the day. You should be eating approximately every 2½ hours. Second, when you do eat, make sure the meal or snack consists of carbohydrate, fat, and protein. Fats slow down the digestion and absorption of carbohydrates. Protein triggers the release of many important substances including glucagon, which hinders the effect of insulin. By adhering to these practices, you prevent fluctuations of blood sugar level and help prevent surges of glucose in the blood. You will also feel much better both physically and mentally.

There are times when an athlete may want a surge of blood sugar to get nutrients into the cells quickly. The prime opportunity for this is directly after exercise when the “window of opportunity’ is the best. More glucose and nutrients will replenish deleted stores used during exercise. The longer you wait after exercise the less amount is restored. How does this translate into something useful? Well, the more glycogen and amino acids that are replenished quickly, the better your recovery and preparation for the next bout of exercise. You will notice increased strength and more energy.