Saturday   9/4/10  & 10/9/10 Adult racquetball clinic 10am – Only $5!

Saturday  9/18/10 & 10/16/10 Junior racquetball clinic 10am – Only $5!

Monster Mash Doubles – Monday 10/25/10 5pm-7pm!

Fall Racquetball Leagues now registering !

(Register at Member Services)

Trainer of the Month! 

 Jason Cartwright

Personal Trainer

Certification/Education:

Bachelor’s of Science (B.S) with a concentration in Applied Exercise Science (Springfield College)

Associate’s of Science (A.S) with a concentration in Movement Science (Dean College)

CPR/AED

Fitness Philosophy:

Don’t teach what you can’t do.

Experience/Specialties:

•           Strength and Conditioning
•          Creating Exercise Prescriptions
•          Proper Form
•          Nutrition

As a graduate from Springfield College, the birthplace of basketball and exercise physiology, Jason has had the opportunity working hard in the classroom while also encompassing their philosophy of educating the whole person – spirit, mind and body – for leadership in service to others. Interning at three different facilities, Jason recently completed more than 450 hours interning as a strength coach at the University of Hartford. Jason assisted in designing and implementing strength and conditioning programs while working with men’s lacrosse, men/women’s basketball, men’s baseball, men/women’s soccer, men/women’s tennis, women’s softball, track and field, cross country, and men/women’s golf.

Buy 12 sessions with Jason get 13, or buy 24 and get 26!  Applies to one-on-one, partner, and team training!

About the time we hit 30, our brains begin a slow, steady downward progression. This was once thought to be normal and accepted. However, this decline “is by no means an inescapable side effect of aging”.  Based on new reports, we can counteract age related changes in the brain by partaking in a series of activities that will fortify mental muscle power. Here are seven ways to do just that:
Google often: Search the internet. This initiates key components in the brain that control decision making and reasoning.
Exercise: This activity can actually delay dementia and possibly reverse brain aging!
Brush & Floss: Oral care is directly linked to brain health. Gingivitis and periodontal disease are directly related to diminished cognitive brain function as you age.
Drink Sparingly: Cocktails can be beneficial for the brain but only in moderation.  Excessive drinking can have the opposite effect by diminishing total brain volume.
Eat Blueberries: Research has shown that purple-hued fruits can sharpen your brain power. Anthocyanin—the dark blue pigment found in blueberries is responsible for these cognitive improvements. “It contains chemicals that may cross the blood-brain barrier and lodge in regions that govern learning and memory.”
Do Puzzles: This activity can knock a decade off your cognitive age. Take out a book of basic puzzles and start your way to younger brain power!
Meditate: More than just a great stress reliever, meditation can also enhance your brain’s gray matter. Meditation helps promote growth in the cortex – an area of the brain that controls memory, language, and sensory processing.

OUR SECOND ZUMBA FIESTA IS SCHEDULED FOR  FRIDAY, SEPTEMBER 10TH  5:30 – 7:30. 

This is one event that you do not want to miss.  Register at Member Services or by calling 508-746-7448.

microZone treatments
treatment time: 20 minutes                 
Only $25
Get on-the-spot skin solutions with MicroZone® treatments.  Our expert Skin Therapist, Amanda, will analyze your skin, then perform a zone-specific treatment designed to solve your skin problem, in about 20 minutes!
MicroZone® treatments are just the quick fix for troubled skin, and they’re the ideal maintenance service between Dermalogica Skin Treatments.
For additional questions, or to book an appointment, call Hair Fitness at (508) 830-3300 or stop by to meet Amanda.

Aerobic Training Improves Physical Fitness for Children with Juvenile Idiopathic Arthritis

A recent review of literature about exercise therapy in the management of juvenile idiopathic arthritis (JIA) shows that structured aerobic training or low-intensity programs do not exacerbate arthritis and can lead to improved physical fitness, quality of life and functional abilities in children and adolescents with JIA.

Children with JIA are much less active than their peers. Inactivity in pediatric patients with JIA leads to deconditioning and disability and decreased bone mass, reduced quality of life and possibly increased mortality in adulthood. Although advances in pharmacology have improved the lives of children with JIA, management should also include a moderate, consistent exercise program or more active lifestyle. Physical activity may improve exercise capacity, decrease disability in adulthood, improve quality of life and, in some patients, decrease disease parameters. Further studies are needed to assess practicality of various programs and long-term effects of exercise in children and adolescents with JIA.

Long AR, Rouster-Stevens KA. (2010). The role of exercise therapy in the management of juvenile idiopathic arthritis. Current Opinion in Rheumatology. 2010 Mar;22(2):213-7.

Rheumatoid Arthritis Patients Get the Green Light on Exercise

A new French study indicates that moderate-intensity aerobics is safe for patients with stable rheumatoid arthritis (RA). The disease, effecting one percent of the population can cause health-driven limitations on the kinds of activities RA patients can engage in. The findings show that regular exercise can also lead to less joint pain, higher functioning and an improved quality of life overall for these patients. Cardio-respiratory conditioning appears safe and its effects, while small, help to reduce joint pain and improve function.

(2010). Arthritis Care & Research.

People Who Have Arthritis Are Less Likely To Exercise

Arthritis is a disease that affects approximately 27% of Americans; the most common forms are osteoarthritis and rheumatoid arthritis. A new survey emphasizes how arthritis is a serious barrier to physical activity. This problem is particularly troublesome because over half of adults with heart disease also have arthritis. These people, whose health could be significantly improved by exercise, often shy away from physical activity. This study was featured in the Morbidity and Mortality Weekly Report, the Centers for Disease Control and Prevention’s weekly report on death and disease.

The research analyzed data from over 750,000 people over the age of 18. The study found that arthritis affected 57 percent of adults with heart disease. Further, people with both diseases were more likely to be physically inactive (29%), in contrast to those with heart disease alone (21%). This is problematic: adults with heart disease who are sedentary due to arthritis pain are not benefiting from physical activity, which has been shown to help manage both diseases. Study authors emphasize that the idea that exercise will increase pain of arthritis sufferers is a myth.

The Centers for Disease Control and Prevention. Morbidity and Mortality Weekly Report. (2009). Volume 58(7), 165-169.

Exercise Helps Symptom Management For Osteoarthritis Sufferers

Osteoarthritis is a degenerative disease that leads to the breakdown of the cartilage in joints. The Arthritis Foundation estimates that 27 million people in the US currently live with the condition. Many people with osteoarthritis find it difficult to exercise because of the pain they experience, however a new study shows that exercise actually helps maintain good joint health, manage symptoms and prevent functional decline in people with osteoarthritis.

A research team from Australia conducted a meta-analysis of eighteen studies with a total of 2,832 subjects with knee osteoarthritis. They analyzed resistance training, which included resistance machines, free weights, isometric exercise and other devices such as resistance bands. Resistance training improved muscle strength and self-reported measures of pain and physical function in over 50-75% of the sample. In addition, 79 percent found self-reported mobility improved following resistance training. Progressive resistance training was also tied to an overall increase in physical activity levels.

Lange AK, Vanwanseele B, and Fiatarone MA. (2008). Strength training for treatment of osteoarthritis of the knee: A systematic review. Arthritis Care & Research, 59(10), 1488-1494.

Have you had a fitness profile lately?  The Micro Fit, Fitness Profile is an all-inclusive health & fitness evaluation available to all of our members and guests.  During this appointment, the fitness staff will review your Lifestyle Questionnaire, perform the fitness profile using the Micro Fit system and develop a personalized exercise prescription!  This appointment will provide you with a base-line for your current fitness level and provide a comparison to others of the same age and gender.   The Fitness Profile consists of computer controlled assessment equipment, administered by one of our personal training staff.   Our trainers will evaluate your fitness in 7 areas giving you an accurate assessment of your fitness level.  Measurements include: blood pressure, heart rate, weight, body fat analysis, flexibility, biceps strength and a sub maximal assessment of your aerobic fitness.  Your profile results will be discussed with you in detail and you will be given a personal print out of the report along with suggested guidelines for your training.  

This assessment is available to you every 3 months, and is suggested to later re-evaluate in order to accurately view your progress.  This program will help our fitness professionals make changes to your program! 

Please dress comfortably and avoid caffeine, smoking, heavy meals, and exercise for at least 3 hours prior to your appointment for the best results!

To schedule your fitness profile today, please stop by member services and one of our staff members can assist you!  If you have any questions feel free to contact:

Nate Graham, Fitness Director, Personal Trainer

ngraham@plymouthfitness.com

508-746-7448, ext. 43

There are 4 muscles that create the quadriceps.  Most runners have tight and over-developed outer quads and weak inner quads.  This can cause tugging at the knees and increase the risk of injury all down the leg, especially with the repetitive striking motion produced by running.  How do you correct it?  Try a simple wall sit with correct alignment: bring your feet shoulder width apart, knees over ankles, thighs parallel to the floor.  Place a block between your knees to force those inner quads to work!  Start with a 60 second hold.

Tip from GameOn and Christine Felstead

At different ages our bodies require different amounts of nutrients. Women in their 20’s should have healthy oils, calcium, iron, and of course fruits/veggies/protein. Some good foods for this age group are almonds, parmesan cheese, apples, lentils, and shrimp.

When in your 30’s it’s important to start protecting your skin, weight,  and body. Your 30’s are prime baby making time and you want to be your healthiest for you and your future. Make sure you’re loading up on your greens like broccoli and spinach. If you enjoy your carbs make sure they are healthy like potatoes which also has potassium. A good healthy indulgence is DARK chocolate.

When in your 40’s it’s not too late to start or keep protecting yourself from disease. A good cancer fighting food is mushrooms. Another preventative food is bell peppers and avocado. The peppers are great for your eyes with their lutein, zeaxanthin, and vitamin C, while the avocado is a healthy fat which can help beat the belly bulge.

And for a healthy energy boost at any age switch out the white pasta for 100% whole grain. Look at the nutrition facts. The fiber count should be higher than 3 grams and the first few ingredients should said WHOLE ______________.

source: Shape