In This Issue

Medical Reasons to Exercise

When it Pays to Buy Organic

Local Events

Move of the Month

MEDICAL REASONS TO EXERCISE

Need another list of reasons to stay on the fitness wagon?  Here's a list of medically based reasons to keep an exercise program in full swing.

1. Exercise helps keep arteries flexible and malleable for heart disease and heart attack prevention.
2. Weight reduction can reduce blood pressure, glucose, triglycerides and total cholesterol - all contributors to heart disease.
3. Exercise inhibits fat growth around the midsection, which contributes to diabetes.
4. Exercise is a drug-free antidepressant.
5. Exercise can be social, which has shown to increase general happiness.
6. Strength training improves bone density, which helps prevent osteoporosis.
7. Strength and flexibility training helps protect the bodies against injuries of daily living.

But hey....we all knew that right?

WHEN IT PAYS TO BUY ORGANIC

In these tougher economic times we tend to think twice when spending our dollars.  This trend is even seen with more health conscious consumers.  According to a Newsweek magazine article the number of Americans who regularly organic food and beverages has decreased in the past year.  Some organic products are not superior to conventionally grown products but there are times when it makes sense to buy the pricier organic counterpart.

For example, families who go through a lot of milk each week should consider buying organic varieties because of the high amount of hormones and antibiotics in regular milk.  Studies have shown that organic milk have higher levels of healthier fats and more antioxidants than regular milk.  Beef is another case where it pays to buy organic.  The U.S. government permits cattle to be fed hormones.  However, organic beef must be fed 100% organic feed and be hormone free.

The least contaminated produce tends to have protective peels, like bananas, citrus fruits, pineapples, mangoes, onions and avocados.  Because they are naturally encased these do not need to be organic.

The following produce should always be purchased organic:
Peaches          Apples          Sweet Bell Peppers
Celery             Nectarines     Strawberries
Cherries          Lettuce          Grapes
Pears             Spinach          Potatoes.

Local Fitness Events

Summer Decathlon - Every Wednesday 6:30pm at Frederick High.  Contact Tim O'keefe for more information 301-371-9562

Catoctin 50K - August 1  Visit the Website for more information

Heart of Potomac Valley Biathlon - August 9  Contact Lee Zumbach for more information 301-834-8045

Women's Distance Festival - August 15  Register Here

Back-to-School Kids Biathlon - August 29  Visit The Trinity Website for details

OLDER-ADULT INACTIVITY SYNDROME

For an older adult, being inactive
Has consequences quite unattractive.
They are reasons for incentive.
It's best to be preventive.
It's hard to be corrective.

It's a long and scary list
Of ills to not lightly be dismissed.
When you're no longer young and strapping,
These things to you can happen
If in inactivity you persist.

Bernie the Bard

Sunday Training Run/Walks

Our Sunday run/walks continue EVERY week with 3, 5 or 10 mile options.  Come out and join us.

Sundays 7am

1205 N East St

Frederick, MD  21701

301-788-0083

Beginners welcome.

No fee just a suggested donation of $2. 

Fitness Testing

Get your metabolism or VO2MAX tested at Fundamental Fitness today.  If you are trying to lose weight or improve performance Fitness Testing, is a no-brainer.  Call Eva for more information.  301-788-0083

Move of the Month

Stability Ball Shoulder Bridge

Starting Position: Lie on your back on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball.  Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes.  At the same time press the backs of your lower legs and heels into the ball for additional stability. Avoid pushing your hips too high.  Continue to press upwards until your torso and legs are parallel with each other.

Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Exercise Variation (1): To further increase the balance challenge, move your feet closer together on the stability ball.

Exercise Variation (2): To further increase the balance challenge, move your arms towards your side or place them on your chest to reduce your stabilizing points of contact with the floor.

Exercise Variation (3): To further increase the balance challenge, raise one leg off the ball in the up position.

EXPRESS WORKOUTS

Time Crunched? Money Crunched? 

Try our Express Workouts TODAY!  The Express Package includes 12 30-minute sessions for only $420!  

$5 BOOT CAMP

Saturdays at 7:30am

1205 N East. St.
Frederick, MD
301-788-0083