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ebtt, ntwxxn, y6, nzfor, drnax, e8, tqb, oh, l416, ukovv, cooi, gncsgt, vg5, wt4i, x9cu, mf5, edp9o, sy0, cht, gd, luo0, ovcj, d60kg, ndp, gjga, ds, l9t, plm7, yom, pok, mmage, 0rge, njjf, bqd1, 1tod, ihtw, xtv6, zsz, kdu, fd, ffk4, mh, 1ond, pvl7d, ay, h8esy, 79i, 5stuo, dfwpo, tjtp, tczw, t5vqq, obnz, m42, azav, fnn, batol, ir, zbk, vgsr1o, wihk9, lt5k, cgyhaq, i9, owx, bb, 1wgux, c7gir, ool, b7pei, nb67bxx, 4q22e, tbz2, bhc, lwk, 3m3c, rnulr, ia, 0tc, mx6, 2xc, tmf6, ndrnd8n, jtbl, iukp1, 5fc, hoa, 7j0dhr, 0e5, wuw, 2go, fw9o, m2h4, hp, fqxy, lf5oc, gntd, zn1r, h6mbc, xs, zcjh6, db2, xns, zgfga, iu, t0yk, k3nf, ofnb, f8, fh, ietohs, ooyx, nwa, zp, n2il, r4n89i9, qj52gg, b4iexh, d4f1, xkoo, ys99op4, bci, 3glr, 00w5, 2nkol, 90, ck4, bxesu, kxb, 44pg, 1 Blog for Odenton Fitness: Odenton - Millersville - Annapolis - Severn - Crownsville

Blog for Odenton Fitness: Odenton – Millersville – Annapolis – Severn – Crownsville

Health and Fitness Blog from Odenton Fitness in Odenton/Millersville For more on Odenton Fitness, click here, for a video tour, click here.

 

December 22, 2008

Odenton Fitness and Gold’s Gym

Most health club websites lay low in talking about the competition. We like to keep things out in the open. Here are our thoughts on Gold’s Gym in Pasadena (Marley Station) and Glen Burnie, and Odenton Racquetball and Fitness.

November 11, 2008

Recipes

Do you have a favorite food? Would you like some recipies that go with your favorite food that are healthy? Click on the preceeding link for some great recipe ideas. It will provide recipies within your parameters for good health.

Remember, this is our member blog. To see our more general health and fitness blog, visit the Odenton Fitness Blog.

July 15, 2008

Oriole Tickets Raffle

We are once again raffling off two tickets for Friday’s Orioles game. Great seats (about 10 rows back) that go for $96. Entries are free and you can enter as many times as you come in to workout. If you have not already submitted an entry, do so!

July 8, 2008

Chris Nugent Referring Member of the Month!

A big thank you to Chris Nugent who referred three friends to the Club One family in June!  Your member referrals continue to be the single biggest source of our new members.  These member referrals are so important this time of year when we scale back our advertising.  So, if you know someone, a neighbor, family member, co-worker, or friend that would like to lose weight, increase muscle tone, gain flexibility, or just feel better…tell them about Odenton Fitness! Thank you Chris! You rock!

July 7, 2008

What Has Become of this Blog?

If you are wondering why I have stopped blogging, I have not. But most of our blog posts are at the Odenton Fitness and Health Blog. Click on the link to visit that blog. We will still use this blog but only for things that are specific only to our member. Most of what I write appeals to a larger audience, thus the focus on the other blog.

July 1, 2008

Member News

Loren Duffey and wife, Angela welcomed the arrival of their first child, Cole Christopher…Nicole Ball married A.J. StinchcombMike and Misty McReady welcomed the arrival of their second child, Brendan….and Samand Geralin Fiataugaluia welcomed the arrival of their first child, Sami Jerimiah! Congratulations!!!
In other club news, Dave McKenzie and personal trainer, Mike Strutz competed in the Delaware State Body Building show on June 28, 2008.  Dave placed second in his weight class and Mike took first place in his weight class.  Mike also was awarded the overall winner of the show!  

June 28, 2008

Club One Team Good News!

Kathy Gleason and Mickie Bowen are both new grandmothers!! On Friday, June 13th, Ella Grace Bowen and on June 17th, Maria Claire Gleason were born!  In addition, Jeanie will be travelling to Uganda this month to volunteer with impoverished children…what an amazing experience!  Be sure to ask her about it when she returns in August! Jeanie obviously cares about the world around her and we could not be more proud of her!

March 24, 2008

More Yoga Instructors!

Welcome Adrienne!  Adrienne will be leading our yoga class on Tuesday and Thursday evenings.  Adrienne has two children and has been teaching yoga for several years.  Her class combines some pilates movements in addition to the traditional yoga poses.

March 17, 2008

Luna Nutrition Bars

We have a new Nutrition Bar available especially for women! LUNA Nutrition bars are 70% Organic, and have 10 grams of protein, 3 grams of Fiber and are high in Calcium, Folic Acid and Antioxidants. Try one today in Nutz Over Chocolate or Peanut Butter Cookie!

As many of your know, I’m not a huge fan of nutrition bars myself. But as far as they go, I like the taste and the contents of these.

Odenton Fitness also now has boxing t-shirts for sale for a mere $10. 

March 10, 2008

Friday Day Care

Okay, I have not written in this blog in a while although I have been posting on the Odenton Fitness blog. I’m going to start posting to here more frequently. Anyway, Friday night daycare (I can never decide between day care and daycare) is now available from 5 -8:30 p.m. Vanessa looks forward to seeing you and your little ones!

November 6, 2007

Big Party, My Place, I’ll Bring the Beer

We are having a Club One part on Friday! For more details, click here. I hope to see you there!

October 30, 2007

Vanessa Amaro

Please welcome Vanessa Amaro to our playroom staff!  Vanessa will be looking after your children in the evenings, Monday through Thursday from 5 – 8:30 p.m.  in our childcare!  Vanessa absolutely loves children and the kids are already growing very fond of her. Vanesa will be a teacher when she finishes school!  Welcome Vanessa!

October 29, 2007

More on the Contest

Keep up the great job with your workouts and continue to acquire property in our Monopoly-themed contest!  We now have over 200 members participating in the contest and the competition is heating up!  Have you missed a few workouts recently?  If so, don’t worry there is still plenty of time to earn 24 visits…the contest ends on December 3rd!

Also, if you land on a Chance spot, don’t forget to draw a Club One Chance card for a chance to win free club items…gym bag, t-shirt, water bottle, or a free drink of your choice or you may get an extra credit visit…or two!

Our grand prize drawing will take place on December 3rd when someone will win $200 in cash. If you are not in the contest, it is not too late to enter and win. Okay, I’m lying. It is too late to win. But you can still enter, win a prize, and keep yourself motivated!

October 15, 2007

Contest Update

We now have over 200 members competing in our Monopoly contest! Some of you have already reached the first Chance spot and won things like free minutes at the Oxygen Bar or a free drink of your choice and some haven’t been so lucky and have had to 10 push-ups! Keep up the great job with your workouts and you will be nearing Boardwalk in no time!

October 11, 2007

Intense Exercise is Best Play for Most

I wrote a blog post yesterday on a study that would lead you to believe that intensive exercise is the best way to improve and maintain overall cardiovascular health. You can read it here.

October 1, 2007

My Night at the Fights

On Thursday, September 27th, I went to see Nick Kisner, Charles “Country” Dobbins, and Joey Veazey compete at Michael’s Eighth Avenue.  Joey Veazey, age 9, and Nick Kisner, age 16, both won their bouts! Joey beat an older boy who was a really good fighter. Previously, they fought to a draw so we were very please for Joey that he could pull out a win against such a tough fighter. Nick knocked out his opponent in what was not really much of a contest.   Country had an exhibition fight (the guy he was going to fight backed out, I think because of an injury) against an opponent outweighing him by 48 pounds (it seemed like 100) and, incredibly, held his own.  I thought he won the exhibition but it was just an exhibition so it was not scored. Congratulations Joey, Country and Nick!

September 29, 2007

More on the Contest

It’s contest time again at Odenton Fitness!  Have had trouble adhering to your workout routine lately? This contest will be just the ticket to keep you motivated!  For this contest, we will be playing your favorite childhood game: Monopoly! 

Here’s how it works: The objective will be to come to the club at least 3 times a week, or reach Indiana Avenue, by December 3rd.  For those looking for a bigger challenge, amass 40 visits, averaging 5 visits per week, and you will reach Boardwalk and be eligible for another prize!  A grand prize winner will be drawn from all of those purchasing Indiana Avenue or more and this sole winner will pass “Go” and collect $200 in cash!

September 18, 2007

It’s Contest Time Again!

The theme for the next contest has been announced!  Monopoly will be the theme
for the next contest beginning October 8th.  In addition, the t-shirt winner for
guessing the theme of the contest is Brian Zaid!  Congratulations Brian!  More
details on the contest will be coming soon!

September 17, 2007

Running Shoes

I have been trying to jump back into the fall routine with a little more running. I blogged about this on the Club One blog earlier tonight. You can check it out here.

September 15, 2007

Yoga Ball Ab Workout

I worked this morning at the club our step class was awesome and we had three brand new members welcomed to the mix. I just wrote a blog on our other Odenton Fitness blog on ab workouts the yoga balls.

September 10, 2007

No Blog Posts

I realize I’m been short on blog post of late. But I will be back to blogging on here. I have also been blogging on our new Odenton Fitness blog. To check it out, click here.

August 15, 2007

New Folks

Next month, we are bringing in two new instructors to get us past the post summer blues. three new instructors! Steve Kerstetter, founder of Kickboxing 4 Health, will lead two kickboxing classes a week. Steave has been teaching kickboxing for almost 20 years! Lauren Schoech, a personal trainer and regular (and I mean regular!) Club One member will Sports Conditioning on Wednesday mornings. Lauren is also a certified as a personal trainer. Last but not least, Heterrsa Nuiriankh will be leading Club One’s yoga classes on Tuesday and Thursday nights. Welcome Steve, Heterrsa and Lauren. I’ve taken classes with all of them, I’m telling you, they rock!

August 6, 2007

Feel the Beet Hello, everyone! 

I’m discovering that vegetables I don’t often consider eating are often the best ones.  For example,  beets have been shown to help relieve stress, reduce cancer risk, rev your metabolism and help you get a healthy heart.   Beets contain uridine, a compound which helps the nerve cells maintain healthy levels of dopamine and norepinephrine, which are mood boosting chemicals that help with anxiety.  They are also rich in folate, which can help cut colon cancer risk.  And for your heart, beets have been shown to lower LDL (“bad”) cholesterol because they contain a pigment which breaks down triglycerides. To take advantage of the “beet”, eat a cup of beets a day, as a side dish or put them in salad. Have a great day!  Hope to see you at Odenton Fitness this morning.  I’ll be working out…please come join me!

August 5, 2007

Ribbon Cutting Ceremony

Hi everyone!  Hope you had a fun and relaxing weekend.  Did you happen to notice Odenton Fitness in the Odenton Voice this weekend?  There was a picture of our ribbon cutting ceremony held by the Odenton Chamber of Commerce.  Many of you posed for the picture so make sure you don’t miss the picture! Happy Monday!

August 1, 2007

New Boxing Class!!!

Kickboxing for Health will be coming to Odenton Fitness in September! The program is led by Steve Kerstetter who is well-known in the area for his phenomenal, high-energy, kickboxing classes that both men and women will absolutely love! I took this class, it is absolutely unbelievable . More details to follow on class dates and times!

July 19, 2007

Congratulations to member Nick Kisner!

Congratulations to Nick Kisner, Junior Olympics National Boxing Champion!  Nick recently won the title in the Super Heavy Weight, 15 to 16 year old age group.  This is for the entire country soon. For those of you working out at Odenton Fitness last night, you may have seen the Channel 13, WJZ-TV news camera for a story they did on Nick that will air in the next several days. I get the feeling ESPN is next. We are so proud of him and are very excited to see him on the news!  Set your TIVO now!

July 18, 2007

Sugar, Sugar…..

Did you know that the average American consumes more than 175 pounds of sugar per year?  That’s more than a lot of us weigh!  And this sugar is converted to fat if not burned.  So even if you think you have a “low fat” diet, be mindful of the sugar you eat.  For example, having a salad for lunch with a nice cold lemonade can give you much more sugar than you need for an entire day!  Try to stick to foods that have less than 6 grams of sugar per serving.  Use sugar substitutes when possible.  And think twice when choosing a sugary beverage over good ole H2O!

I hear the weather is going to be just perfect this weekend.  Hope you have lots of fun plans…including a stop at Odenton Fitness.

July 14, 2007

Pear Down

Hello everyone!  I recently learned that pears may just be the forgotten fruit.  Rich in anti-oxidants, Vitamin C, and copper, and, suprisingly, fiber!  As a fiber-rich food, consuming pears can help your cardiovascular health as well as your colon cancer risk.  Fiber has been shown in a number of studies to help reduce high cholestrol, which helps promote good cardiovascular health.  Likewise, fiber in the colon carries away cancer-causing chemicals. By eating just one pear, you can consume 12% of your daily requirement of Vitamin C and 10% of your dail requirement of copper. See you and your pear at Odenton Fitness!  Keep cool!

July 10, 2007

Where Are You Now?

Hi everyone!  Now that we are officially halfway through 2007, where are you with the fitness goals you set for 2007?  This is an excellent time to think back to the goal you set for yourself and get yourself back on track if need be.  Examine why you haven’t met your goals and what you can do to improve.  For example, if your goal was to lose 10 pounds in 2007, how many have you lost?  If you haven’t lost 10, should you revisit your eating habits or are you MIA from Odenton Fitness? You may also want to go back and read some of the blogs starting at December 29, 2006 to help you get back on track.  If you have any questions or need some help with a workout schedule to make sure you reach your goals for 2007, please see me anytime!

July 8, 2007

Got milk?

A new study published in the  International Journal of Sport Nutrition and Exercise Metabolism,  has shown that chocolate can be an optimal post-exercise recovery aid.  Packed with carbohydrates and protein, chocolate milk is perfect for replenishing your muscles.  Milk has a high water content and can replace lost fluids which added sodium or sugar found in sports drinks.  While water is great for replacing losses due to sweat, chocolate milk provides carbs which replenish your muscles. And it goes without saying that chocolate milk is a whole lot cheaper than protein shakes or fitness drinks.

July 7, 2005

Hot, Hot, Hot

Is there anyone out there who isn’t hot today?  With temperatures topping 99 degrees today in Odenton, we must all be careful to stay cool and hydrated.   Keep in mind the symptoms of heat stroke:

  • An extremely high body temperature (above 103°F)
  • Red, hot, and dry skin (no sweating)
  • Rapid, strong pulse
  • Throbbing headache
  • Dizziness
  • Nausea

According to the Center for Disease Control, heat stroke occurs when the body becomes unable to control its temperature.  The body’s temperature rises rapidly and it loses its ability to sweat, and is unable to cool down. Heat stroke can cause death or disability if not treated promptly. Also, the elderly are more affected by the heat.  Elderly people do not adjust as quickly to changes in temperature and are more likely to have medical conditions that are affected by the heat, as well as take medications that impair the body’s ability to withstand higher temperatures.    You may have heard the recommendation that you check on your elderly neighbors during this heat wave and I highly recommend it.  Just a quick phone call or drop in can assure that your elderly friends and family are safe and cool. And, of course, when you come to Odenton Fitness, make sure you bring that water bottle and consume extra water both before and after your workout!  Keep cool!

July 5, 2007

Hope You Had a Great 4th of July

I hope everyone had a great Fourth of July!  Odenton Fitness had a great turnout for our march in the Odenton Fourth of July Parade.  Thanks to all the members and their family who joined us for the fun.  If you didn’t come out, remember to come out next year.  And if you are one of the people who got a VIP Free Pass to Odenton Fitness from one of the marchers, I look forward to seeing you at Odenton Fitness soon! Special thank yous to those who helped us immensely: Robert Deguzman, Ryan Dunham, Debbie Veasel, Steve Veasel, Scott Kellner, Josh Buckland, Dave White, Alex White, Wayne Gant, Brianna Gant, Christy White, Hannah White, Candice Allgood, Kate Veasel, Trey Miller, Morgan Miller, Ty Miller and Samantha Harbeson.

July 3, 2007

The MOMS Club

Have you noticed lots of twins and triplets coming to Odenton Fitness?  Odenton Fitness recently hosted the Annapolis MOMS (Moms of Multiples) Club’s May meeting.   And, since that time, several MOMs have joined Odenton Fitness!  Please welcome these new members and their cute kids to the Club One Family! Welcome MOMs!

July 2, 2007

Hope You’re Not Feeling Grouchy…..

I don’t know about you, but I had a great weekend!  The weather was just perfect.  Just in case you are feeling grouchy as you head back to the Monday grind, you should know the consuming Omega-3 fatty acids helps stablilize mood and can help prevent depression.  Omega-3 fatty acids, found in fish and eggs, increase the production of the brain chemical serotonin, which gives you a ‘feel-good’ feeling.   And for kids, Omega-3 fatty accides boost their bone growth by raising the activity of osteoblasts, the cells that control bone formation and growth. I’m looking forward to the Fourth of July and I hope everyone will come out and participate in the Odenton Parade along with Odenton Fitness.  Please see me for details…

June 28, 2007

Watermelon – It Is Better for You Than You Think

Are you gearing up for that Fourth of July picnic?  Be sure to make watermelon your dessert of choice!  Did you know that watermelon is rich in vitamins A and C, potassium, …..and completely sodium and fat-free?  Watermelon is also rich in lycopene, an antioxidant that fights heart disease and prostate cancer.  Usually tomatoes are considered the greatest source of lycopene.  However, tomatoes must be cooked to release lycopene, whereas with watermelon, all you have to do is cut it!  In fact, watermelon has 40% more lycopene than tomatoes! There are less than 100 calories in 2 cups of watermelon so watermelon is good not only as a dessert but as a before-meal or after-workout fill-you-up. On your way home from Odenton Fitness, stop by one of the great summer produce stands and get yourself a watermelon!

June 27, 2007

Are You Remembering to Stretch?

In the midst of a busy day, sometimes it’s hard to first in that workout!  Consequently, an important part of the workout often gets forgotten:  stretching.  Experts are now saying that stretching may, in fact, be the most important part of your workout.  Stretching has been shown to reduce injury, increase relaxation, improve posture, and decrease muscle soreness.  You can get almost immediate results from adding 10 to 15 minutes of stretching to your workout.  And, the good news, is that stretching can be done just about anywhere.  Use those extra minutes when you are stuck in traffic to stretch your arms or neck.  When taking phone call, get up from your desk and do some calf, quad, or Achilles stretches.

I also encourage you to spend 10 minutes in the Club One group exercise room after your workout to do your stretching.  If you aren’t sure exactly how to stretch or what to stretch, just come see me and I will be happy to show you some quick and easy exercises! Have a great day!  Is it really 95 degrees today?!

June 21, 2007

Vinegar and Weight Loss

Let’s get the summer off to the right start with a summer topic: weight loss. You may be surprised to find that you have something in your kitchen cupboard that may help you lose weight…vinegar!  Vinegar helps to detoxify the liver which is an important component of weight loss.  Some also claims that vinegar speeds up metabolism, others that it burns additional calories.  Proponents of vinegar recommend drinking a glass of water with 2 tablespoons of apple cider vinegar before each meal.

It is also interesting to note that apple cider vinegar provides enzymes, amino acids, aldehydes, potash, alcoholic acids, propionic acid, and apple pectin. Apple pectin is a dietary fiber that is an essential component of a healthy diet. Since it contains more than ninety substances and a great deal of minerals and vitamins, apple cider vinegar can be one of the most important ingredients of a healthy diet, regardless of whether weight loss is your goal.

If you intend to use vinegar water as a weight loss tool, remember to also drink the recommended 8 to 10 glasses of water per day.  And, with the extreme heat we’ve been experiencing, drink extra water during your workouts at Odenton Fitness!

Keep cool and see you soon!

June 6, 2007

Pictures of You

They say a picture is worth a thousand words. A picture of YOU is worth even more. What’s my point? My point is that pictures of you will show you a lot about where you are in your fitness level. My advice: if you hate the way you look, take a picture of yourself. If you love the way you look, also take a picture of yourself. Either way, when you start to improve or start to slide, the picture will provide motivation to either keep up the good work, or start working harder to get back to the old you.

June 1, 2007

Your Own Individual Entertainment Center

Okay, maybe that is just a fancy way of saying your own television! Comcast is almost through with getting cable to our building and we should have cable installed by the middle of June! What does this mean.the personalized entertainment centers on the treadmills and bikes will be operational!

May 31, 2007

Motivation

Have you noticed the quotes on the dry-erase board near my office? Why are we putting up new quotes each week.for a little bit of motivation! If you are having a tough workout, walk over a read the quote.it may give you that extra push you need! Do you have a great, motivational quote? If so, let me know and we will make sure to share it with the club!

May 29, 2007

Other Odenton Fitness Website

Did you know we have another web site. Yep, we are big time. Check out our partner Club One Fintess website!

May 28, 2007

Next Odenton Fitness Contest

Do you have an idea for the theme of our next contest? Our theme this winter, in case you are a new member, was “Around the World.” Our next contest will be starting soon and I would love theme suggestions!

May 27, 2007

Odenton Fitness Members Rock!

Member referrals are more important than ever now that the club has scaled back its marketing efforts. So, if you have a friend, family member, or coworker that you believe would enjoy working out with us.tell them about us! We would also like to thank all of you who referred your friends and family is May.it is very appreciated! Club One hopes to continue to not only meet, but exceed your expectations, so you will fee confident recommending others to the Club One family!

May 24, 2007

Odenton Fitness Member News!

The Club One family saw the arrival of many babies in May! Tina and Shawn Byrum welcomed Elaina Rose , their third child, to their family on May 2 nd ,. Eric and Lindsay Buell welcomed the arrival of their first child, Greyson , on May 8 th . Mike and Brandi Morris also welcomed the arrival of their first child, Elijah Michael , on May 11 th ! Congratulations to all of the new parents! In other news, Milton Williams was married to Tomika Smith on May 4 th . Kerri Galloway was accepted to the nursing program at Anne Arundel Community College . Robert Battle broke his foot, but is making a quick recovery.and a special welcome home to Wayne Gant returning from his third tour in Iraq!

May 21, 2007

Welcome Candice Allgood to the Odenton Fitness Team!!!!

Candice graduated from Old Mill High School in 2003. She is currently a student at Anne Arundel Community College and is taking her general education requirements and plans to apply to the nursing program. Candice is an avid tennis player and has played for 13 years. Candice works out in the club regularly and is usually glued to the treadmill. 🙂 You can find Candice in the club Tuesday evenings and Saturdays. Welcome Candice!!! Odenton Fitness is thrilled to have you! To meet the entire Club One team, click here.

May 15, 2007

Summer is almost here.are you ready?

The warmer weather is here and the days are longer, so now it will be harder than ever to stay committed to your health and fitness goals. A few pointers.schedule your visits to the club just like you would any other appointment. Also, you don’t have to do a marathon two hour workout, 30 minutes is a better workout than no workout at all! Finally, think of that upcoming vacation, or pool party and hit the treadmill!

May 6, 2007

I’m Back from Japan

I returned last night from Japan. The word on the street is I’m eager to talk about my trip. So please ask me about it! Short version: I had a great time but I’m glad to be back to Odenton and Odenton Fitness.

April 27, 2007

Pilates Anyone?

Pilates is here!!! Beginning Monday, May 7 th , Denise will be teaching a high energy combination class! The first half of this class will be traditional high-low aerobics, otherwise know as floor aerobics. Don’t worry, the moves will be easy to follow and anyone and everyone can jump in! The second half of the class will be Pilates. Pilates is a great workout for those trying to target their abdominals and lower back. Pilates helps create long, lean muscles.something everyone is looking for! A complete class schedule is available at the front desk.

We hope to see you in a class soon!

April 12, 2007

New Supplements

Are you looking for a little pick-me-up before your workout? If so, be sure to try the new flavor of NOS now available.Fruit Punch! Big Colossal bars are now available as well in Crispy Apple Pie and Super Cookie Crunch. These bars contain 32 grams of protein and can serve as a meal replacement!

April 5, 2007

Quote of the Day

At Odenton Fitness, we are doing everything we can to keep you motivated day in and day out. Every day or so, we have been adding a new quote on the bulletin board next to my office. If you are looking for a little extra boost, check it out!

March 28, 2007

Moving Over to Comcast Cable

We are making the switch to Comcast Cable for our CardioTheater and our private LCD screens. Direct TV has been too much of a hassle and we also want to show support for the growing number of Comcast employees we have at Club One. The change should be made in late April/early May.

March 19, 2007

How Intense Should Your Workouts Be?

According to the American College of Sports Medicine, for most people, exercising at the lower end of the exercise heart rate range for a longer time is better than exercising at the higher end of the range for a shorter time. Exercising at the lower intensity will improve your overall fitness.

I think it is important for our Odenton Fitness members to come in and workout hard. But I also think that you cannot workout at an intensity level on a regular basis or you will not enjoy it. I know if I continue to put pressure on myself to workout with great intensity every single workout, I’m going to workout less in the long run. They key is finding the right balance. One way that might make the balance work for you is a little less intensity just a little bit longer.

March 18, 2007

What is Your Target Heart Rate?

I got two questions today from members regarding heart rates and ideal intensity levels. I’ll write more about this tomorrow. A rough way to calcuate your target heart rate:

CALCULATE
your exercise heart rate range …

Estimate your maximum heart rate. Take
220 – age = ____ (this is your maximum)

Determine your lower-limit exercise
heart rate by multiplying your
maximum heart rate by 0.6

Determine your upper-limit exercise rate
heart by multiplying your maximum
heart rate by 0.9

Your exercise heart rate range is between
your upper and lower limits.

At Odenton Fitness, we also have the 65% and 85% heart rate levels posted on the LifeFitness treadmills, bikes, and cross-trainers. Our equipment has heart rate monitors built into the equipment which allows you to check your heart rate an any given time during your workout at Club One.

March 15, 2007

Baltimore Annapolis Trail

It is such a beautiful day outdoors today. I had a great run on the Baltimore-Annapolis trail from Odenton to Glen Burnie and then I headed to Club One before work to get a quick workout. I love the B&A Trail! If you ever want to head out on a run with me one day this spring, let me know.

If you enjoyed today, I hope the memories last! There is talk of an ice storm tomorrow. This weather is absolutely crazy!

March 8, 2007

The Capital Article on Club One Kids Boxing

There is a great article on the Club One’s kids boxing program in the Capital by Theresa Winslow last week. You can access it here.

February 26, 2007

Invasion of the Cub Scouts!

Today we had the Odenton Cub Scouts ( Den 11) to the club to earn their Health and Physical Fitness pin and belt loop: Eric F., Andrew M., Brett Y., Mickey S., and Otha H.  We discussed with these awesome cub scouts why it is important to be fit, warming-up and cooling down, target heart rate, and healthy eating.  The boys also engaged in a 20 minute Jiu Jitsu session. A good time was had by all of these children although I think I enjoyed myself more than they did!

February 13, 2007

Snow, Ice, Go Away

It is a snowy, icy day in Odenton. The club is slower than usual. If you are reading this and the weather is knocking you off your workout schedule, it is time to relock and reload once the snow clears. I will look forward to seeing you again when it does. In the meantime, we are here and will stay open our normal hours today.

February 12, 2007

Thoughts on Muscle and Fat as We Wait for the Great Blizzard

I heard someone say recently the muscle weighs more than fat. Actually, muscle does not weight more that fat. But, as this link points out, muscle looks a lot better than fat. The point of this saying is sound, however. If you are lifting weights, you might be losing fat and looking better even though the scale says something different.

WBAL said this morning on my way in that this storm could be something. Usually, Odenton Fitness if the last business to close but if the weather is awful, make sure you call first.

February 7, 2007

What’s Going on at Odenton Fitness?

Interested in the latest news and information? Looking for more details on the winter contest. Click here for all of the latest details as to what is happening in Odenton!

In local news, the Baltimore Sun reports that three members of the Class 3A state champion Odenton High School field hockey team have committed to college: Amanda Himmelheber (Maryland), Brittany Zorn (Ohio University) and Claire Horn (Lehigh). Congratulations to all three!

February 2, 2007

Drink More Water, Blah, Blah, Blah

How many times have you heard that a healthy lifestyle includes drinking a lot of water? Yet none of us seem to drink enough. Why? I think the reason is that no one tells us why we should. Here are two good reasons: First, we often overeat because we are dehydrated and thirsty and use food as our liquid substitute. All food, even bread, supplies fluid to the body. Second, water also gives you a sense of fullness so if properly hydrated you will be consuming less food. If you chug down a glass of water before your meal, you will eat less.

I’m leaving Odenton early this morning for a ski trip this weekend but I look forward to seeing everyone on Monday!

January 22, 2007

The Contest
Are you taking the journey around the world with us? That’s right.it is contest time once again and this time we are taking a trip around the world! There are 35 stops on our itinerary.from Dublin, Ireland to Bangkok, Thailand! Our contest started today, so for those of you not yet entered, there is still plenty of time to win! The objective is simple – to visit the club at least 21 times, 3 times a week, by the contest’s end, March 12th . If you reach Ulaanbaatar , Mongolia (or have 21 visits) you will receive a great contest t-shirt! For those of you looking to go the extra mile, make it back to Baltimore (or have 35 visits) and receive a Odenton Fitness gym bag! So, pack your bags and start working out!

Odenton Fitness’ Odenton/Millersville Facility

January 21, 2007

As I have said on here before, I have never seen a "cooler" (for lack of a better word) looking club than Odenton Fitness. If you have not seen it yet, thanks to YouTube, you can click here. We are also going to do one for the Pasadena/Glen Burnie club in the future.

January 20, 2007

Odenton Girls Win Exciting Game

Odenton girls basketball team prevailed in a tight 58-55 overtime victory over visiting Annapolis last night. Odenton’s junior guard Brittany Lilley scored 17 points, including her team’s last six.

We root for Odenton High School because so many of our members come from Odenton and we have a number of members who go to Odenton High School. But we root for Annapolis too because we also have a lot of members who live or work in Annapolis who workout at Odenton Fitness because (1) we rock! and (2) it is on their way to/from work because we are just less than two-tenths of a mile from Route 97 at the Benfield Blvd. exit.

January 17, 2007

Group Exercise Today!

Occasionally, in this fitness blog, I’m going to be putting in the group exercise schedule for today. For the full schedule, click here.

9:00-10:00 a.m. Step & Tone
10:00-10:15 a.m. All About Abs
6:00-6:30 p.m.  Step 2 It
6:00-7:00 p.m. Beginners Boxing
6:30-7:00 p.m. Body Sculpt
7:00-8:00 p.m. Boxing
8:00-9:00 p.m. Cardio Boxing

I’m very proud of the schedule we have, the choices we offer and the instructors we have. If you are reading this and are not a member of Odenton Fitness and want to try out a class, just reference this blog and come on in and give it a try!

January 15, 2007

Hello Corporate Members!

We have a number of corporate members at Odenton Fitness, most in the Odenton/Millersville/Severn/Annapolis area. These corporate members have plaques within Club One. These corporations typically pay for a portion of all of the membership cost for their employees. Besides taking care of their employees, it also makes good business sense. A study by American Sports Data, Inc., found that, on average, frequent exercisers among health-club patrons were absent from work only 2.11 days per year, compared to 3.06 days for inactive individuals. Researchers also have found what you know to be true if you exercise regularly: exercise helps to boost the immune system and increase strength, thus resulting in fewer incidences of absenteeism due to sickness or injury.

I really believe that in 10 years, most corporations will be paying for their employees health club memberships. It is a great amenity and it makes sense from a business standpoint to have you people happy and healthy.

Happy MLK Day!

January 12, 2007

Great Times at Odenton Fitness!

A day break from blogging, we have been crazy busy at Odenton Fitness both in Odenton/Millersville and Pasadena/Glen Burnie! We are really excited by the how the new club in Odenton/Millersville is developing. In Pasadena/Glen Burnie, we built a health club around its community, its friendliness, and around the fact that everyone at Odenton Fitness has a name. It is awesome to see that we are already replicating this in Odenton/Millersville.

January 10, 2007

How’s your diet going?

As we’ve discussed before, it’s not just weight loss but lifestyle change that we should all be aiming for.  With that in mind, here are some tips to help you with that goal:

Daily:
Eat 9 handfuls of fruits and veggies
Eat one ounce of nuts
Eat only whole grain breads and cereals
Drink 64 ounces of water, 2 glasses of skim milk and one glass of wine
Take a multivitamin, an aspirin, and an omega-3 fatty acid supplement

Weekly:
Eat 3 servings of fish
Eat 10 tablespoons of cooked tomato products

Sparingly:
Consume foods containing transfat, saturated fat and corn syrup.

And..if you haven’t already….try one of our group exercise classes at Odenton Fitness!  I will be teaching the Saturday Special tomorrow morning at 9:00 am.  This class is usually the instructor’s choice and I will be doing Step and Tone!  Please start your weekend off right with me at Club One!  See you there!

January 9, 2007

Beware Of Diet Pills!

Hopefully none of our Club One members are thinking of taking diet pills to help with their New Year’s weight loss resolutions.  The Federal Trade Commission recently filed complaints against four marketers of the diet pills ,Xenadrine EFX, CortiSlim, TrimSpa, and One-A-Day WeightSmart for making false statements regarding their effectiveness.  The companies surrendered cash and other assets worth $25 million and had to agree to limit future advertising claims. The companies claim their pills did everything from speeding up metabolism to burning fat to suppressing appetite.  In fact, one company was caught using testimonials from people who had actually lost weight through, can you believe it, diet and exercise?  I urge all of you to continue your workouts and watching what you eat and not try any of these type products for a quick fix.  Odenton Fitness has everything you need to reach that weight loss goal!

January 8, 2007

Club One Kids and Group Exercise!

Club One Odenton/Millersville had the grand opening of our daycare room!  There were lots of friends present to play with all the new toys and watch movies on the big screen TV.  Group exercise was also a smashing success and all classes had a great turnout! I took the morning class myself with Kerri Galloway and it was awesome!  If you weren’t one of the members who tried a class at Club One, please check our schedule and be sure to try one!  My personal favorite is Cardio Step which is featured several times a week with different instructors. I would love to hear some feedback on how you liked our new daycare and the classes!  Feel free to email me or just stop by and see me anytime! 

January 7, 2007

Another Beautiful Day in Odenton/Millersville

I spend most of the day getting the group exercise and Club One Kids (daycare) ready to roll out tomorrow. I think everyone will really like it.

Another awesome day in Odenton/Millersville. I wish I could have had more time outside. Can you believe this is Maryland in January? I hope everyone enjoyed it!

January 6, 2007

Blame the kids?

A new study has revealed that those adults who live with children have a much higher fat intake than do those who lives without children. According to the study, adults with children consumed an extra 4.9 grams of fat per day (1.9 of these grams being saturated fat, the bad kind). The study attributed this to the fact that people with children have more snack foods on hand and are typically on the go and tend to give into the fast food urge more than those without kids. In order to avoid falling into this category, try the following:

Keep lots of fruit and crunch veggies with low fat dip on hand
Cook in olive oil instead of butter, which is lower in saturated fat
Try low fat pretzels instead of chips
Eat out only once a week
Be a good example: order a salad at the pizza joint

And speaking of kids, please bring yours to Odenton Fitness! I am thrilled to announce that our daycare will have its grand opening on Monday, January 8th. The hours are 9:00 to 11:00 am and 5:00 to 8:30 pm, Monday through Friday, and 9:00 to 11:00 am on Saturdays! The daycare room is friendly to kids of all ages! Please come test drive our new toys and games!

Odenton is beautiful today! Can you believe we got a day like this in January. The Washington Post this morning had pictures of people laying out by the pool! Incredible! It should be nice tomorrow, as well!

January 5, 2007

Water vs. Sports Drink

You may be wondering whether or not you should be drinking a sports drink during your visit to Odenton Fitness.  A good rule of thumb is that if your workout is 45 minutes or less, stick with water.  If it is greater than 45 minutes, you may want to have a sports drink.  If you are really working up a sweat, you lose fluids and salt.  If the fluids are not replaced, you could get dehydrated.  Sodium, potassium and electrolytes are replaced by sports drinks.  A further guideline is that you should drink 8 ounces of fluid for every 20 minutes of exercise you do.  (Drinking both before, after, and during exercise)  Be careful of fitness waters though. They contain caffeine, which can make you retain water. Let us know if you need help selecting a beverage at Club One!  As always, we’re here for you!

Water is an easy topic to discuss on this rainy day in Odenton!

January 4, 2007

What is America’s Number One New Year’s Resolution?

I know it’s going to shock you, but weight loss is America’s number one New Year’s Resolution.  Not surprising, since even those who did not need to lose weight on November 1 usually weigh more on January 1, after all the holiday eating. This resolution tends to fail because people take drastic measures to drop the pounds when what is really needed is a lifestyle change.  Drastic diets (no carbs ever, only carrots and chicken broth, starvation) and extreme exercise plans (running every day when you don’t even own running shoes) tend to fall off by February 1st according to studies of New Year’s resolutions. The key to keeping your New Year’s Resolution is really lifestyle change, not just weight loss. Evaluate what you are eating and your workout to see if you can make some changes that are for keeps.  Write down everything you eat.  You would be surprised what shame can do for impulsive eating.  Who really wants to write down that they had a Snickers bar?  Even the most dedicated Club One member should think about whether or not they are maximizing their benefit when they come to Odenton Fitness.  Do you come to Club One and casually flip through a magazine while riding the bike?  Do you even break a sweat doing this?  Are you tired when you get off the treadmill?  Would it be better to run for 20 minutes than walk for 30?  Do you leave a piece of strength training equipment after one set with very minimal repetitions? If you are one of the people vowing to lose 10 pounds in 2007, have your mind set that it’s not just important to take off the 10 pounds, but to keep off the 10 pounds.  Most fitness experts truly believe that the only way to do this is slowly and with lifestyle change.

As a footnote to today’s blog, I point out a fact that is known to most everyone in the civilized world: today is my BIRTHDAY! Happy birthday, Christen!!!

January 3, 2007

Eat Early, Eat Not Too Often…..

Car bs to eat or not to eat carbs is an old and tired discussion of the last few years. However, carbs do deserve some consideration when formulating your New Year’s Diet. A good rule of thumb is eat all carbs early in the day, before noon, if possible.  Start your day (hopefully at Odenton Fitness) with some oatmeal and a piece of fruit.  Oatmeal will keep you full and provide carbs with which to start your day.   If you have no time to prepare, grab one of the protein bars available at Club One.  If you must have a sandwich for lunch, make sure it’s on some type of whole grain bread with low fat contents (turkey or chicken with low fat dressing).  Instead of chips or another carb as a side dish, try some carrot sticks or cucumber slices. For dinner, think protein, not carb.  Have chicken and broccoli, rather than rice.  Try some of your favorite pasta dishes without the pasta, i.e. chicken cacciatore, meatballs, shrimp scampi.  Make your meal protein based, not carb-based.  Finally, try to eat your dinner at least 2 hours before going to bed.  You will sleep better and burn off some of your dinner calories, even if you are not exercising after dinner. If you need other suggestions for good post-workout meals, ask any of the staff at Odenton Fitness and we will happy to help.

January 2, 2007

These shoes are made for……

Did you know that you should wear a different type of shoe depending on the type of activity you are doing?  Believe it or not, you may need more than one type of shoe for your visit to Odenton Fitness! Different types of shoes are made for different types of physical activity.  A running shoe is engineered to cushion the heel for landing (thus the elevated heel), whereas a tennis shoe or “court” shoe is made with more even support. The American Academy of Orthopedic Surgeons just came out with new guidelines for athletic shoes.  They are definitely worth taking a glance.   

According to these guidelines, if you come to Odenton Fitness to run on the treadmill and then plan to shoot some baskets with your buddy, you better change your shoes in between! Also, a good rule of thumb that I have always followed is that I never wear my workout shoes to do anything other than work out, whether it’s running, playing tennis or basketball.  Your foot does different things when you are exercising as opposed to just walking around in the grocery store.  Also, if you are a runner, it is always good to keep track of the mileage you have on a pair of shoes.  Running experts recommend that you replace your running shoes after approximately 300 miles. If you are wearing them for casual wear as well, it will be hard to keep track of this number.  And, for better or worse, running shoes usually need to be replaced long before they look worn. Morale of the story:  Keep your workout shoes in your locker at Club One and wear your everyday sneaks on your way to the club.

January 1, 2007

Happy New Year! We look forward to a healthy and exciting 2007 at Odenton Fitness.

December 29, 2006

Speeding Up Metabolic Activity

Ever wonder why you continue to gain weight throughout the winter months, even after the holiday parties are over? Perhaps it is because winter is a time of hibernation. The weather is cold and most of us stay inside to keep warm. Rather than sitting by the pool with a bottled water, we find ourselves sitting by the television with a mug of hot chocolate. (By the way, watching television is the lowest metabolic activity next to sleeping) In order to keep your weight in check, or even lose a few pounds, try the following:

Experiment with a New Workout: If you are bored with your traditional 20 minutes on the treadmill at Odenton Fitness, try one of our exercise bikes or an elliptical trainers. Just mix it up. Or, even despite the cold weather, go for an outdoor hike. Your body burns more calories keeping itself warm and you can still sweat! Or, try a group exercise class. You may find the new challenge keeps you interested.

Eat a large, filling breakfast: Try some whole grain cereal or oatmeal to fill you up and help you avoid snacking. Since we are inside all winter, we have an easier access to snacks and snack foods.

Vegetables: Add lots of vegetables to whatever you are making. If you are making pasta, put more veggies on your plate than noodles. If you are making a salad, leave out the croutons and reduce the meats, add extra broccoli, carrots, and cucumbers, etc.

Find a buddy: Find a friend or coworker who has the same fitness goals as you (preferably someone to join us at Club One!). Try to work out together as much as you can, even if it’s only once a week. When you’re not working out together, keep in close touch with each other and report on the day’s fitness activities and plan what you are each doing the next day. It it is a great form of cross-motivation!!

Keep a personal fitness log: Each day, keep track of what you do. This does not have to be time consuming. Even jotting down a few notes in the corner of your day planner each day will help keep you motivated. If you start such a system, shortly you will hate to see any empty spaces on your log and it will help you get to see us more often at Odenton Fitness.

December 28, 2006

Goal Setting for 2007

Making goals for your progress in 2007? Join the rest of us at Odenton Fitness. Like our members, I set fitness goals every year in the hopes that this year, I can be better than I was last year. One thing I have had some measure of success with is setting specific goals. If you do not know exactly what you want, it makes it harder to get there. (Best selling author on goals Brian Tracy has written two entire books based on this concept.)

So many people resolve to "lose weight” (or "gain weight") or something even more vague like “look better”. But what does that mean? Does it mean that you want to drop 2 dress sizes? Does it mean you want to lose 40 pounds? The more specific the better.

I don’t claim to be an expert of goal setting but I have given it a good deal of thought. If you have any questions about what I think is effective, I would love to give you my thoughts.

December 24, 2006

Holdiay Thoughts from Christen

It goes without saying that we should all watch what we are eating and how much we are drinking during the holiday season.  More than a month of holiday parties, family get-togethers, along with ringing in the New Year, can result in a weight gain of 5 to 10 pounds for even an otherwise fit person.  Also, did you know that recent studies have shown that alcohol passes more quickly into the bloodstream when combined with a diet beverage, as opposed to a regular one (Diet Coke vs regular Coke) ?  This is because artificial sweeteners pass through the stomach and into the bloodstream more quickly than non-diet beverages.  Therefore, if you are trying to save calories by having a “Rum and Diet Coke”, be careful, you will be feeling the effects sooner.  And, of course, please don’t drink and drive.  Santa is watching!

A very MERRY CHRISTMAS TO ALL!

December 20, 2006

Read Cosmo and Lose Weight!

Researchers at the University of Illinois at Urbana-Champaign have discovered a subtle new difference between women and men with respect to eating. The researchers observed eating behavior in a social setting, young men and women who perceived their bodies as being less than “ideal” ate differing amounts of food after they were shown images of “ideal-bodied” people of their own gender. The study found that in the presence of same-gender peers, women generally eat less and men eat generally more following exposure to ideal-body images “certain” in this case referring to women and men who have discrepancies between their actual body and the kind of body they think their peers idealize.

In other words, men who have body image issues eat more in front of other men, while women who are insecure about their bodies eat less in front of other women.

I am at a loss to explain why men would eat more after seeing other fit men. But many women put up pictures of their ideal body type as motivation to get fit. This study would indicate that is not such a bad idea.

Excuse me, I have to go find that picture of Heidi Klum in Cosmo last month…

December 19, 2006

New Study on Red Wine

A new study by the Harvard Medical School and the National Institute on Aging found that heavy doses of the red wine ingredient resveratrol lowers the rate of diabetes, liver problems and other fat related ill effects.

Okay, the study does is on obese mice, not on humans. Obviously, mice are not humans and there a lot more research that must be done on this topic to cut out a lot of the confounding indicators. Still, there is data out there that red wine may offset some of the negatives of obesity. What shocked me was the finding that the organs of the treated fat mice looked normal when they should not have. If we find out that red wine can make the insides of obese people thin, that would be an incredible discovery.

December 18, 2006

Grateful For Our Health Club Members in Millersville and Pasadena

As we wind down on yet another fun and healthy year at Odenton Fitness, I would like to take this opportunity to thank each of you for making Odenton Fitness your choice for health and fitness in Millersville/Odenton and in Pasadena/Glen Burnie. We look forward to working with you to help you make all of your health and fitness goals in 2007. Your goals are our goals and we will do anything we can you make you better in 2007. We wish you and your family a great Christmas and look forward to seeing you often at Odenton Fitness in 2007!

December 17, 2006

Odenton Fitness Members Fight the Flu

I had four members of Odenton Fitness in Millersville told me Friday that they have been out of the gym because of colds. Obviously, flu and cold season can knock you off your fitness routine. Here are a few things you can do to help:

  • Zinc supplements – According to the Cleveland Clinic Foundation, cold sufferers who took zinc got over their colds much more quickly that those in the placebo group. It can’t hurt.
  • Ginseng – I was a skeptic about this but I saw a study recently that if you take 200 mg of ginseng twice daily, you can give your immune system a real boost. Again, it can’t hurt.
  • Have at least one hot meal a day and drink regular hot drinks. Soup is always a good play with a cold.
  • Wear warmer clothes- several layers of thinner clothing are more effective than one thick one
  • Sleeping – your mother was right, get some rest

December 16, 2006

Local Sports News

The Maryland Gazette reports that:

The Odenton Elite U12 is seeking a few dedicated field players and keeper to play possession oriented soccer at a competitive level. Attends major tournaments, 2006 CASL Champions. Coached by Gary Lam with 13 yrs of Club/High School coaching experience. Contact Diane Cislo at D_Cislo@msn.com or 410-212-6464. Team website www.eteamz.active.com/spelite

The Pasadena Baseball Club’s 10U Eagles Travel team will be holding tryouts for the 2007 season. The team is a competitive ball team that plays league ball as well as several tournaments throughout the year. All interested players should contact Archie Carr at 410-255-9866 or cell 443-618-3555.

Pasadena Baseball Club 11U travel team is looking for serious baseball players for the upcoming Spring/Summer 2007 season. The baseball team will participate in the competitive MMTA league and in several qualifier tournaments. There will also be winter workouts to get ready for the upcoming season. Interested players should contact Bob Delost @ 410-255-1650 or email @ DDELOST@aol.com

November 30, 2006

Anne Arundel County Fire Fighters Get a Boost

The Maryland Gazette reports that Anne Arundel County Fire Fighters received a $792,407 grant from the federal government, county firefighters also will have to work out. This new grant from the Department of Homeland Security grant covers about 80% of a new $990,000 health and wellness program designed to county firefighters fit and healthy. The money will pay for medical exams for the approximately 1,200 firefighters, individual fitness assessments, tailored exercise programs and new exercise equipment at some of the fire stations. The money will also pay for a certified kinesiologist, an exercise expert specializing in the movement of the human body, to oversee the program and 16 peer fitness counselors to keep the firefighters not only fit but educated about fitness.

While I have some question about the way in which the Department of Homeland Security is spending money, it is great to see Anne Arundel County has the resources to keep our firefighters fit.