Fattest Cities in America

You can rest easy. Boston Massachusetts is not the fattest city in America. That accolade belongs to Corpus Christi, Texas. Boston is the 52nd fattest city in America according to Men's Health Magazine.

To arrive at their rankings, they calculated the percentage of people who are overweight, the percentage with type 2 diabetes, the percentage who haven't left the couch in a month (CDC Behavioral Risk Factor Surveillance System); the money spent on junk food (Bureau of Labor Statistics); and finally, the number of people who ate fast food nine or more times in a month (Mediamark Research). What are the top ten "fat cities" behind Corpus Christi Texas? Charleston, W. VA, El Paso, TX, Dallas, TX, Memphis TN, Kansas City, MO, San Antonio, TX, Baltimore, MD, Houston TX and Birmingham, AL.

Next time you are contemplating your ninth meal of the month at McDonalds, think again. You don't want to be responsible for MA rising in the "Fat City" rankings. If you haven't lifted your bottom of the sofa lately or started working out, make today the day you are going to commit to being a better you... healthier, stronger and thinner. Fitcorp is here to help.

Challenge Question Answer

Interval training alternates fast and slow speeds and can be performed on a variety of cardiovascular equipment, including: stairmaster, elliptical, rowing machine or treadmill. A 2005 study published in the Journal of Applied Physiology showed 6 of 8 individuals doubled their endurance with just 2 weeks of interval training. Give it a try! To discuss an interval training program with a Fitcorp Trainer, contact: Sam Berry (sberry@fitcorp.com).

ANSWER: TRUE

Challenge Question Answer

The American Council on Exercise recently published a study, which showed that a specific kettlebell workout burned as many calories as running at a 6-minute mile pace. You can get your strength and aerobic workouts in simultaneously. Now that’s efficient! Yes, of course the kettlebell workout was a challenging one and something to work up to, but you can start with learning the basics, and before you know it, you’ll feel like you just ran your fastest mile since college. Many Fitcorp locations have group kettlebell training sessions available as well as one-on-one instruction.

ANSWER: TRUE

Click the link to learn more about the study http://ow.ly/1CbKM

Challenge Question Answer

For years, we’ve been hearing our members say they don’t want to challenge their muscles by lifting heavier weights because they want to achieve a lean, toned look. So instead, they choose to lift lighter weights and do extra repetitions, thinking it is the best way to get the physique they have been longing for. The fact is, lifting heavier weights only makes you big and bulky if you combine it with a heavy daily calorie consumption.

Multiple studies in the past decade have concluded that challenging your muscles and doing fewer repetitions is the best way to get the lean muscle tone that so many people are looking for (combined with a well-balanced healthy diet, of course).

The New York Times set the record straight last week on this old exercise myth. Read the article and let us know what you think. http://ow.ly/1wDrv

ANSWER: False

Challenge Question #1 Answer

Although cardiovascular exercise can be a good warm up for strength training, you may consider reversing the order if you are doing a particularly challenging cardio session that day so you don’t deplete all of your energy stores. It takes some experimenting to determine what works best for you based on the intensity and style of the cardio and strength workouts you plan to do. A Fitcorp Trainer can help you determine the best order based on your work-out program, contact: Sam Berry (sberry@fitcorp.com), he can set you up with a trainer that will help you meet your workout goals.

Answer: It’s up to you.

For more information visit: http://ow.ly/1uFbr

Study: Women Need an Hour of Daily Exercise to Stay Fit

A new study from The Journal of the American Medical Association came out last week saying that women need to exercise one hour a day to keep their weight stable as they get older. But we want to know how many hours per day men have to work out as they get older to remain fit? The Boston Globe wrote a story about this last week, but we want to hear from you. Read the article and let us know what you think. http://ow.ly/1sMFu

3rd Annual Fitcorp Company Challenge

The 3rd Annual Fitcorp Company Challenge was held at the Boston Racquet Club on Saturday, March 20th. With the defending champions, One Beacon St., walking in with the trophy in-hand, teams were geared up and ready to bring the trophy home to their club!

The Company Challenge was born to bring the entire company of Fitcorp together for an evening of food, games and fun. With busy schedules and other center happenings going on all the time, it is difficult to get together and interact with other Fitcorp peers. The Company Challenge boast games such as sumo wrestling, jousting, ping pong, four square, and an obstacle course, among many others.

The competitive side of everyone always shines through at this event to see which team will prevail in the end. The last event of the night is always a “Spirit Competition” where each club performs a skit in front of the owners to be judged. With tight competition throughout the night, the BRC went into the Spirit Competition in first place. After some great laughs and hysterical mannerisms, Longwood came from behind to pull out the overall victory and walk away with the trophy!

In the end, it was a successful night, with great friends and coworkers. It’s days like these that make a person glad he/she works for Fitcorp.

Fitcorp Members of the Month: March

We are proud to announce the March 2010 “Fitcorp Members of the Month.” This honor is just a small tribute to these members’ dedication to fitness, positive attitudes, and embodiment of what it means to be a Fitcorp member.


Cindy Jones (Prudential):

Cindy has been a dedicated member of Fitcorp for 19 years. She has participated in Fitcorp’s Book Club and also recently took part in our Ultimate Loser competition. Within the last few months, Cindy has lost over 20 pounds and has an amazing new attitude towards life and fitness. Fitcorp would like to congratulate Cindy on all of her accomplishments, as well as her determination to achieve her fitness goals.

Thank you Cindy for your continued involvement and for all of your hard work!


Sulpicio Soriano (Longwood):

Sulpicio has been a member at Fitcorp since 1989! He regularly participates in many of our group fitness classes as well as a strength training every morning before work! He is a prime example of how exercising on a regular basis can keep you healthy and allow you to live a longer and fuller life! He is a great representative of what every member of Fitcorp is trying to achieve.

Interval Training Can Cut Exercise Hours Sharply

By MARIA CHENG
The Associated Press
Thursday, February 25, 2010; 12:28 AM

LONDON - People who complain they have no time to exercise may soon need another excuse.

Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise - and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."

Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.

Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.

"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.

In Britain and the U.S., officials recommend that people get about two and a half hours each week of moderate exercise.

Helgerud says that time could be slashed dramatically if people did interval training instead. He said officials have been too afraid of recommending intense training, fearing it might be too much for some people.

"I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."

When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.

Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness program.

For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. "It's a shortcut to explosive fitness," he said, adding the training results in snappier and heavier punches.

Using interval training, Nicholls got into top shape last year in about six weeks, using weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.

Experts say that's because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don't push the body enough.

"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

"You've exercised at such a high intensity that you're going to create a massive disturbance in your muscles," Bailey said. That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

Helgerud and others predicted that as further studies confirm interval training is safe for wider populations, authorities will include it in their exercise guidelines.

"This is definitely the way forward to save time on your exercise," Nicholls said. "The results are worth it."

Forever Young - You Can Be Fit at Any Age

“Determination is why mentally I feel like I am 25, physically I am 35 and, I bet, no one in here could guess my real age. Shhhh, my 80th birthday was Thursday, (January 28th. 2010)”

Tony Costa is a life long Boston resident and a recent member here at Fitcorp. At nearly 80 years old, we had to know where he finds his strength and motivation to spend up to three hours a day here, 5 – 6 days a week, doing everything from spinning to free weights. Recently, we got a chance to sit down with Tony to ask him how he does it.

Tony’s fitness path started out when he was just 12 years old. In the years that followed, his active lifestyle grew quickly and soon Tony was an avid boxer. As his fitness level developed, so did Tony’s interest in other activities. After spending over 20 years cycling and walking 10 miles a day, Tony’s dedication level grew when he purchased a spin bike so he could continue to spin and walk 10 miles while being a companion to his wife, Helen.

Tony’s dedication to fitness is an example for everyone to follow. “When I walk in here I am half asleep but I do it to stay active. Fitness is all about determination and drive. Love yourself and do something to keep your heart alive. I appreciate Fitcorp for its energetic staff, which makes sure to wake me up most days. Most importantly I value its positive attitudes. Without a positive attitude I would have never made it to 80, never mind 25 or 35.”

Tony continues to be a positive influence on all of us here at Fitcorp and acts as an inspiration to other members by reminding everyone to “keep it up”. His fitness plan is something that should not only be admired, but also practiced. Tony’s commitment to staying fit reminds everyone, “If I can do it at 80, you have no excuses.”

Americans Excercising Less In 2009 Than 2008

Though it might seem like Americans are becoming more health conscious every year, we at Fitcorp recently came across some interesting, yet disappointing findings.

Last Friday, the Gallup-Healthways Well-Being Index revealed that Americans (overall) exercised less in 2009 than they did in 2008. While the percentage of Americans who said they exercised for at least one day a week for 30 minutes or more was only down one percentage point for the year (68.1% in 2009, down from 69.1% in 2008), the more troubling statistic came from the year-over-year comparison, which showed it was down from the previous year in 10 out of the 12 months.

With so much evidence today about the mental and physical benefits of getting regular exercise, we at Fitcorp are confused as to why it took a back seat in ’09?
Is this statistic going to be the same this year or are we going to make up the lost ground in 2010?

Read the article and let us know your thoughts: http://ow.ly/YbSa

Pregnant and Fit: Andrea Goldstone

I’ve always been passionate about health and fitness, and as a high school and college athlete, exercise science was a clear path for me. I not only love working out and feeling healthy, but I also enjoy helping others accomplish their goals and changing their lives – which led me to Fitcorp. I worked as a trainer at our BRC location for 4 years, followed by 2.5 years as Client Service Manager at Fitcorp’s Summer Street location, and am now a General Manager at our Copley location. I’ve enjoyed every position I’ve held at Fitcorp and love working with a group of people who share the same passion for fitness as I do. It’s also a nice perk to have fitness equipment in your office, as there are no excuses for not exercising.

Last spring I decided that I wanted to get back on track with running and really focus on speed and less on long distances. I can honestly say through the Cardio Transformation group training program at Summer Street Fitcorp, I got myself into the best running shape of my life in a matter of 12 weeks. I recently ran a timed mile faster than what I did in college. At 29, I was pretty excited about this accomplishment! I also was able to run 7-8 miles comfortably. Previously 4 miles was about my distance limit. Speed and interval work was a huge missing link in my past running programs, and this program really brought the pieces together for me. In addition to 3 days of running per week and 2 days on the Stairmaster for cross training, I also strength trained 3 days a week.

On my one-year wedding anniversary in September, I found out I was pregnant and was very excited! I knew this would bring some changes to my work-out program but vowed that I would still continue to work out and have always said that I would exercise until the day I gave birth (We’ll see if I can keep that promise!). The first 2 months of pregnancy presented its challenges because I was so tired and not quite up to par, but I continued to exercise anyway. I subtracted the intervals and speed work from my program but continued running 3-4 miles a few days a week. I continued this until about 8 weeks of pregnancy at which point I found my running endurance was more of a challenge and my posture/gait was starting to change. For the next 4 weeks I split up my miles and incorporated them with my strength training (run a mile, do a circuit of strength work, run another mile, etc.). At 12 weeks, I decided running just wasn’t as enjoyable now that I’m pregnant and decided to work on the Stairmaster and elliptical for the rest of my pregnancy. Some people can run through their entire pregnancy and I envy them.

I’m currently 21.5 weeks and due on May 17. With the exception of battling a recent cold, I’ve stayed pretty consistent on my 5-day-a-week workout plan (5 days cardio and 2 days strength training). On the days I do strength training, I do 30 minutes of cardio, and on other days, I try to do 45 minutes - 1 hour. Exercise is definitely more challenging, but I feel so much better after I do it! Stretching is a bit more challenging now that I can’t lie on my back, but I find ways to do it. Stepping on the scale and seeing the numbers climb despite my efforts in the gym has been something I’ve had to adjust to. It really bothered me at first, but now I understand that it’s out of my control and I’m gaining weight because my baby needs it. I’ve realized that, even with this happening, I can still be fit!

I’ve read so many positive articles on exercising and pregnancy and I am keeping my fingers crossed that my labor will be short and sweet since I’ve kept my body strong and fit (Stay tuned for that update in May!). There’s not question about it, exercising while you are pregnant is harder, but you feel SO much better…it’s well worth the extra sweat. On that note, I’m heading to the Stairmaster! Stay tuned for next week’s workout…

FITCORP ADVICE ON HOW TO CHOOSE THE RIGHT HEALTH CLUB

As the President and CEO of Fitcorp, I have seen thousands of people join our network of fitness centers over the past 30 years. I’m pleased to say that most of these people have had a very pleasurable experience and have succeeded in accomplishing their fitness goals. However, the key to success lies in choosing the right health club, one that fits an individual’s specific fitness needs.
Many people hope that joining a health club will provide them with the motivation to exercise on a regular basis. But all health clubs are not the same. Take a deeper look at what each club offers so you will be joining the club that has the best chance of helping you develop a steady fitness habit. Make sure you include a visit to Fitcorp. For over 30 years, Fitcorp has been a leader in the fitness field, and our experience and professionalism has stood the test of time. Here are the factors you should be looking for before you make your final choice.

• Convenience and Hours of Operation
  I rate convenience as the most important factor that a person must consider when choosing a health club. Your attendance will steadily decline if your health club is not located near your home or place of work. If it takes longer than 10 minutes to walk or drive to your health club, you will not likely attend on a regular basis. What hours and days of the week is the club open? Does it open early enough or stay open late enough to accommodate your anticipated workout schedule?
• Facilities and Services
  Make sure the health club has the kind of equipment and facilities you most want. Do they have enough cardiovascular equipment, strength training machines and free weights? Do they have a functional training area for you to stretch and use a stability ball, foam roller, etc? Do they have group fitness classrooms, a basketball court, squash, racquetball, or handball courts? Do they have a sauna, steam room or whirlpool? Ask about the other services that they might offer. Do they offer massage, physical therapy, nutrition services, acupuncture, etc.?
• Staff
  How friendly are the club’s employees? When you walk in the door, are you greeted with a warm hello from the front desk staff? Do all the Trainers have degrees in Exercise Science? Do they act like knowledgeable fitness professionals? Are they fully familiar with the equipment and able to give you help and direction? Do they display their credentials? Are they wearing name tags? Are the Trainers available to meet with you when you join to show you how to properly us the equipment? Does the club charge extra for this service? If you plan to hire a Personal Trainer, what hours are they available?
• Overcrowding
  Is the club packed with members during the hours when you expect to workout? How difficult will it be for you to find an open piece of cardiovascular equipment or to participate in your favorite group fitness class? Almost all health clubs experience heavy use during January, but there still needs to be room for you.
• Group Fitness Classes
  It’s very important that you review the club’s group fitness schedule if you plan to participate in classes like yoga, Pilates, Zumba or spinning. Does the club offer these classes at times that work for you? How crowded are the classes? How often does the club change it class schedule? How long has the instructor been teaching the class? Does the club charge an extra fee for these classes?
• Cleanliness
  Is the club clean? Check out the locker rooms. How clean are the showers? Are dirty towels lying all over the floor? Is the equipment kept in good repair (check to see how many pieces of equipment have out of order signs on them)? How clean are the exercise mats? Is their dust underneath the exercise equipment?
• Safety
  Are you going to be safe in case you have a medical emergency? Are all of the staff members certified in CPR and First Aid? Does the club have an AED (Automatic External Defibrillator)? How many staff members are certified to use it? Does the club have an emergency plan?
• Members
  Do the members look like the type of people that you would feel comfortable around? Will you feel intimated when you are wearing your gym clothing? Ask a staff person how long the average person remains a member at the club.
• Guests
  Find out what guest privileges you have -- is there a fee for bringing a guest, and are you limited to certain hours or numbers of guests?
• Cost
  Purchasing a health club membership can be confusing. Be sure you understand the basics:

1. Joining fees
2. Are you buying a month to month or a contract membership?
3. If it is a contract, how long is its duration?
4. How it will be billed, and whether it automatically renews if not actively stopped
5. Can you put your membership on freeze? If so, for how long? Is there a fee for this service?
6. Are there extra fees for classes, personal training, child care, and parking?
7. Can the membership be used at other locations?
8. Are there any time limits on using any bonus items such as personal training sessions?
9. Will the fees go up after an initial discount period?
10. Are the fees refundable if you decide to terminate the contract?
11. Do they offer corporate or health insurance discounts or discounts for family members? Can you receive any membership credit for referring friends?
    

• Trial Memberships
  The best way to test out a health club is to try it out for free. Any good and reputable health club should be more than willing to let you try them out for free!
  

Fitcorp Fitness Centers by far exceed all the expectations you may be looking for in a health club. Over the years, Fitcorp has continued to provide the ultimate in cleanliness, safety, convenience, customer service and state of the art programs and equipment. For over 30 years, the Fitcorp staff has continued its professional excellence. They are carefully selected from the most outstanding in Boston, and they come with the credentials that will ensure your safety and success in reaching your fitness goals.

Deciding what health club to join is a little like deciding where you want to live. Ultimately, you want to be in a clean, safe, convenient location, surrounded by pleasant people and a professional, knowledgeable and accessible staff. When you walk into any of our fitness centers, ask any Fitcorp member, and they will tell you that you are in the right place.

So do your research before joining a health club. It may mean the difference between a great experience at a Fitcorp Fitness Center and a disastrous one elsewhere!