Diet:
Problem: Eating three big meals a day.
Solution: More meals (5-6 per day), less food per meal. Most people still stick to the outdated advice of 3 big meals per day. The problem with that advice is most people stagger their meals too far apart often resulting in overeating at each meal. Whatever your body isn’t using for energy gets stored as fat. Eating this way is also metabolically inefficient for calorie burning. By eating before you’re starving at regular 2-3 hour intervals you keep your metabolism working throughout the day often resulting in more energy and more calories burned per day and less food stored as fat.

Problem: Eating processed foods and simple sugars
Solution: Don’t eat anything that comes in a box and avoid simple sugars/carbohydrates. Complex carbs such as those found in brown rice, whole wheat bread etc help regulate glycogen and insulin levels in the body leaving us with more energy for longer periods of time, and tricking the body into feeling fuller longer. Simple carbs such as those found in white bread, white rice, soda etc are processed quickly resulting in quick bursts of increased energy and the subsequent crash. Furthermore if those simple carbs are not being used for energy as you eat them your body will store it as fat! Processed foods have so many negative effects and short comings compared to their non processed counterparts it would take pages to explain. For brevity’s sake, try to only eat foods that ran on land, swam in water, or grew from the earth, minus the human additives. Organic is good.

To learn more about what to eat to fuel your workouts, please contact one of our registered dietitians.

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

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

The Workout Distractions Debate

Have we gone too far with our iPods, Kindles and portable DVD players while we exercise?

Don’t get us wrong, any workout is better than not working out at all, but if your fitness goal is to have six-pack abs or cross the finish line on Marathon Monday, these distractions could be slowing your pace, taking the focus off your form, and limiting your true potential.

But for many people around the world, it is these electronic distractions that single-handedly give them the motivation to go to the gym on a regular basis. So, are they good or bad? Wow. … This is a tough one.

The New York Times touched on this interesting debate in an article last week. So, where do you weigh-in? Read the article and let the arguments begin.

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.

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…

Take to the Mat Like a Pro with Power Vinyasa Yoga

In the past few years, Yoga has become a staple class offered at gyms everywhere. A standard, yet complex stretch routine centered around breathing practices, yoga is a relaxing but challenging way to get in a solid work out. In fact, everyone is jumping at the opportunity to get in on the Yoga craze. However, not many can say that they have had the opportunity to experience what Fitcorp Cross Point yoga instructor Darlene Pina calls, "the body's nature rhythm."

What Pina is referring to is Vinyasa Yoga, or a form of yoga that concentrates on your body's fluid flow through poses. It also doubles as a great muscular and cardiovascular endurance work out. It is something completely different and anyone at any fitness level can benefit from it. The class combines core strength, flexibility, balance and a meditative aspect that you reap the benefits of when you have finished the class. It is an intense hour of power class but once that hour has passed, you will feel relaxed but yet had a great workout from the inside out.


Offered Tuesday and Thursday nights at 5:30pm at Fitcorp's Cross Point location, Power Vinyasa Yoga is quickly becoming one of the gym's most popular classes. The class is designed to help each individual seek stillness of the mind so that the inner body can heal and strengthen. When you focus on your inner body, the outer body will naturally shine. Even though you are focusing on the inner you, make sure the outer you is ready to feel the burn!

"The room is mildly heated, so be prepared to sweat!" Pina says. "But don't worry, the first class is the hardest because you are there to learn what your body can and can’t do at that present moment."

Despite the challenge, most members who take this class once become permanent members.

Says a member of the class, "It is a very rigorous workout and for someone who has not taken yoga before or may have a biased opinion of a yoga class. They will be very pleasantly surprised and hooked after their first class experience. You will also see where the word “power” comes in to play and why it is called “power yoga”. Darlene is a great instructor and even if it is your first time she will make you feel right at home. All you have to do to prepare for her class is to show up, find a space and take it at your own pace."

Pina explains, "The best part of the class is not doing everything perfect but to just explore the possibilities of strength, endurance and inner peace. You will leave the class feeling toned, stretched and completely free in spirit. Namaste and see you on the mat!"

The “Core Group”

One day about five years ago, I was making my way through a boring workout when I noticed Mike Parent, Senior VP at Fitcorp, working out with two members. It looked like a tough ab workout. It actually looked like Mike was trying to drive them into submission. I joked with him and asked if he was doing some type of fitness survival test. Shortly after, I was invited to join them.

When we started this, there were four members. We’d meet once or twice a week for an hour and do a core workout created by Mike. Looking back, we would do a plank routine where we held a single plank position for 60 seconds, which seemed like an eternity back then. We would set up spin bikes and alternate between doing three different exercises and riding spin bikes. These exercises weren’t done with heavy weights, but they pushed us to our limits. At the end of each session, we felt exhausted and thoroughly worked over, but we kept coming back for more. Each time, a new wrinkle was thrown in… a new piece of equipment, a different exercise or a completely new routine. The challenge was always taking us to the next level.

Over the past five years, this workout has morphed into a circuit of exercises with a ten-minute plank series that will test anyone’s mental stamina. The class is constantly changing and always creates a new challenge.

We meet at 5:30am in the Fitcorp at Prudential Center’s group exercise room. There is a $10 fine and heckling if you are late, so I am always on time. Our initial five-person “Core Group” has grown to 12-15 members, both men and women, from twentysomethings to older guys like me. Occasionally, “newbies” comes in, full of vim and vigor, and they are rewarded with constant taunts that are peppered with words of encouragement.

A major reason I come back is because of the camaraderie and support that has been built up. We commiserate over particular exercises, and lament over coming back to class next week, but no matter how grueling the workout may seem at the time, we wouldn’t miss it for the world!

As a parent of a 14-year-old, the best part has been the ability to actively coach him and his soccer team. I recently attended a coaches’ clinic where they showed us different exercises and routines to do with the kids. I smiled to myself as I saw other coaches struggle to get through it, while I was able to keep up without a problem. At games, I watch these other coaches stand on the side and order their kids to do better push-ups, but I do the push-ups with my team.

Am I ready to turn pro? Not a chance, but I love not worrying about it anymore. I have worked up to the point where I can do more than ever before. Bike rides, power walks, yard work, snow shoveling… anything physical is no longer a struggle. Instead of feeling sore, I just feel a little drained, but in a good way. My doctor says my blood pressure, heart rate and general health is great. Overall, I feel fantastic, and I’ve made friends while getting physically fit.

Do I hate getting up at 4am? Yes. But I love how great I feel, both physically and mentally, after such a challenging workout. .So if you are not challenged by your usual workouts, I encourage you to try one of Fitcorp’s core training classes.

Prudential Center: Journey To The Core
Tuesday: 7:30-8:30am
Wednesday: 11am -12noon
Thursday: 7:00 – 8:00 am

Longwood Core Strength & Conditioning
Wednesday 11:30 am – 12:00 pm

One Beacon Street FitCORE
Wednesday 1:00 – 1:30 pm

Copley Core Fitness Challenge
Tuesday and Thursday 5:15 -6:00 pm

125 Summer Street Fitcorp Roll Call
Tuesday 6:00 am

Tech Square Core Team Training
Wednesday 6:30-7:30 pm