Tyler Reininger

This week’s trainer spotlight on on our newest trainer Tyler Reininger. We expect big things from Tyler and that he will develop into a superstar trainer. He has already shown he has great potential and the ability to make solid decisions! He works at both the Studio and our World Gym location. The rest of his bio follows:

Tyler involvement with sports and conditioning started at age 5 with soccer. After five years of dedication to soccer, he made a switch to football, which he continued into his college years. It was his athletic background that laid the foundation for his transition from conditioning for sports to his commitment to living a life full of fitness and activity. Tyler continues to train to enhance his muscle mass and has a regimented routine of cardio exercise of 4-5 days per week. He enjoys water sports/activities and being in the great outdoors with hiking and walking of trails.

Tyler is a Certified Personal Trainer (CPT) by the International Sports Science Association (ISSA) and has recently completing a Bachelor’s degree in Physical Education with and emphasis in Exercise Science. He has worked with competitive athletes and also enjoys working with people of all ages helping them achieve their fitness goals. He is eager to work with new clients and stretch his skills to develop conditioning program for various fitness goals.

Tyler knows the relationship between client and trainer is important to develop. Trainers create a special bond that propels the client into better results by providing a support system to lean on in times of difficulty. In fact, Tyler is very aware of the depth of the relationships that can result. In college, through his work with women’s softball team’s conditioning program, he developed a friendship with one of the players. He worked with the team to develop their speed and strength. After softball season, his friendship moved to a deeper level and that athlete eventually became his wife. To this day, he still works with her on her fitness. Now that’s developing a client relationship for life!

If you like to contact Tyler, you can either call the Studio at 301-934-8855 or our office at World Gym La Plata, 301-934-0855.

Jessica Bender

This week’s trainer spotlight is Jessica Bender. She works from both our La Plata Studio and World Gym locations. She’s a popular instructor in our corporate wellness program and has taught in our fitness program at the Senior Center. The rest of her bio follows:

Jessica has been active her entire life. Since her father introduced her to running at age 10, she has nurtured her passion and intrinsic drive to run. Her running has ranged from an early enjoyable hobby to success as a competitive runner in Cross Country, track, and local running events. To keep a balance, she also engages in activities like basketball, weight training, gymnastics, and mountain hiking. She has a true love for nature and prefers doing activities in the great outdoors.

Jessica has an honor’s Bachelor’s Degree from the University of Maryland, with a focus in medicine. She is a certified Personal Trainer from the National Academy of Sports Medicine (NASM) and is also certified in blood-borne pathogen training and CPR/AED. She has a substantial academic background in anatomy, physiology, biomechanics, neuroscience, and biology which all serve her well, as she also works for two emergency care facilities and an urgent care clinic. She hopes to take all her knowledge and skills she has obtained, enroll in graduate program, and become a successful Physician Assistant.

Jessica enjoys training all types of clients, from young to the more mature. She closely relates with obstacles that women have to overcome to achieve their fitness goals. Of course, if you want to learn how to run better or train for a specific running event, she would LOVE to help you. She knows that true fitness is attained naturally, starting with a great plan, and then dedicating yourself to the work of reaching your goals. This carries over to emotional health too, as you can only feel as good as the body is willing to let you. A balance of good nutrition, exercise, enjoyment, and sufficient rest is the magic elixir for a great attitude and having the ability to conquer the challenges of your daily life.

If you like to contact Jessica, you can either call the Studio at 301-934-8855 or our office at World Gym La Plata, 301-934-0855.

Melanie Levy

This week our trainer spotlight is focused on one of our morning trainers from World Gym La Plata. She must catch the worm a lot because this “early bird” can be seen training clients in the 5 o’clock hour, before they leave the area for work. The full bio of Melanie follows:

Melanie has lived the fitness lifestyle her entire life. Over the course of her journey, she has participated actively in roller skating, hiking, biking, weightlifting, aerobics, dancing, running, and walking; anything to keep active and maintain her fitness level. Throughout high school she was involved in several sports; basketball, tennis, swimming, and volleyball. She has been weightlifting since age 19. At present, her exercise activities consist mostly of walking, biking, and strength training. She has also always eaten healthy, preferring to limit her intake of fatty/sweet foods, soft drinks as well as staying away from caffeine and tobacco.

Melanie is a certified personal trainer by the National Academy of Sports Medicine (NASM). For many years in the 80’s, she taught group aerobics at the Family Fitness Center chain in San Diego, California; eventually becoming the head instructor. In the early nineties, after relocating to the Mojave Desert area in California, she conducted group aerobic classes for Navy personnel who failed to meet fitness standards. After the birth of her children however, she transitioned to a career with Mary Kay Cosmetics that allowed her to be home with her family. Now, after one of her children has left home and the other a freshman in high school, she has gotten back to her fitness roots in the area of personal training.

Some of what motivated Melanie to step back into the fitness profession is the increasing number of sedentary adults and youths. This has lead to an increased need to educate an individual on how to get back in shape to live a healthier life. She works well with all groups of people and her approach lends itself to all types, but has always enjoyed working with women. She also finds herself being drawn to youth. In today’s age, she feels the fitness level of many kids is low, much lower than when she was a child. This is cause for a greater need for our youth to be educated and trained in the importance of proper fitness.

Melanie also instructs a Small Group Training (SGT) for women in the mornings at World Gym. The Woman Only Training is Monday and Thursday at 9:30am. If you missed this course, the next one starts August 22, 2011. If you are interested in contacting Melanie about the SGT or how she could help you reach your specific fitness goal, you can contact her at our office in World Gym at 301-934-0855.

Dana Johnson

This week’s trainer spotlight is Dana Johnson. She works from both our La Plata Studio and World Gym locations. She’s involved in our corporate wellness programs and is favorite for all the participants of our Senior Center classes. The rest of her bio follows:

Dana has participated in dance for many years. The dance styles have included: liturgical, hip hop, mime, and contemporary. In the military, she was a PT Leader and led running groups for the troops she supervised. She made sure they kept a focus on maintaining their level of physical fitness to exceed the standards on the fitness tests they had to take each year. For her church, she is one of the Body and Soul leaders that educates and motivates the congregation towards achieving higher levels of health and wellness. She continues to dedicate herself towards a life of fitness and living a healthy lifestyle.

Dana is currently enrolled in the College of Southern Maryland (CSM) and expected to complete her Associate’s Degree in Exercise Science this year. She is a Certified Personal Trainer (CPT) from National Academy of Sports Medicine (NASM) and in Basic Life Support (BLS) from the American Heart Association (AHA).

Dana has experience training diverse groups. Her favorites to work with are kids and senior citizens. She feels both have an enthusiasm about being physical that can’t be rivaled. Whether she’s organizing Youth Field Day, through church, or teaching a small group fitness class at Richard Clark Senior Center, she loves the feeling she gets back from each participant. She also enjoys working with these groups because you can see the benefits appear so quickly. She is passionate about helping people take themselves to better lives through movement and healthier lifestyle choices.

If you like to contact Dana, you can either call the Studio at 301-934-8855 or our office at World Gym La Plata, 301-934-0855.

10 Tips To Improve Your Sleep

It seems to be an epidemic of people having difficulty sleeping. In order help you discover some methods that could assist you falling asleep and staying asleep through the night, Natasha Atkinson has written her top 10 tips for improving your sleep.

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

In today’s fast paced world with so much to do and so little time, one of the things that seem to go is not only the amount of sleep we get but also the quality of sleep. Ideally, your body needs 8 hours of sleep a night. If you don’t think a little lack of sleep can derail your fitness goals read this article from LIVESTRONG. COM, entitled Sleep: Good for the Brain and the Belly. By implementing one or more of these simple steps, you may be able get a good night sleep and not have to fight the battle of the belly bulge.

1. Develop a bedtime routine. A pre-sleep ritual will help with the transition from a busy day to a restful night. Start 15-20 minutes before, dim the lights, take a hot shower, or enjoy some light reading. This done consistently will send the signal to the brain that it is time to wind down.
2. Use the bedroom for sleep and sex. Keep the bedroom dark and quite. If you must have some noise, opt instead for soft sounds. Keep the laptop, TV and cell phone out. The bright lights and distractions from these will only serve to disrupt sleep, causing you to stay wake. Instead of an overhead light, try a low watt bulb.
3. Avoid alcohol. Alcohol may make you fall asleep but it also causes you to wake a few hours later. A cup of decaffeinated herbal tea can be more soothing and less disruptive.
4. Limit caffeine. Studies show that it can stay in your system for up to 8 hours, causing you to toss and turn through the night. Restrict the caffeine to morning hours and definitely nothing after 3 PM.
5. Get regular exercise. Aside from the benefits, of both mental and health, exercise can also make it easier for you to fall asleep and stay asleep. The timing and intensity can play a key role in its effect on sleep find a time is best for you.
6. Restrict nicotine. Although it feels relaxing it is actually puts a stimulant into the body. The effects of nicotine are similar to those of caffeine. It should be avoided near bedtime or if you wake through the night.
7. Keep pets off the bed. This is the perfect time for you to give your pet a bed of their own. They often cause you to wake through the night either from pet allergies or from movement.
8. Heavy meals. Eating a heavy meal or a sweet snack will make falling asleep more difficult. Choose a more balanced snack, mixing foods that contain tryptophan (which promote sleep) with a carbohydrate.
9. Manage stress. If anxiety from the day is keeping you awake, focus instead on turning negative thoughts into positive ones before heading to bed. Meditation or essential oils can have a powerful effect on creating a positive mood.
10. And lastly, if after 20-30 minutes, you are unable to fall asleep, get up and try a low key activity with dim lights until you start to feel sleepy. Tossing and turning will only add to your frustration.

Done consistently, these tips will have you off to a good night’s sleep in no time.

LSCV 1st Group Run/Walk Gathering

From the desk of Marty Linclau-Miller …

Well… whether you’re joined the Longevity Studios Cardiovascular (LSCV) Group or not, you may be looking to do something active this Saturday (March 20, 2010). You may just want to celebrate the “no more blizzards” weather with some outdoor fun! But how on Earth could you do this?

I’ll tell you how, let’s get moving on the right “path” … or maybe trail would be a better way to say this … the Indian Head/White Plains Rail Trail!!! I would like to invite you to the first of many LSCV group run/walks. These are very informal and we look to get as much laughter out of you as sweat. The goal is to get the group together to share training tips, work together to improve our stamina, and meet others who share our goals. Any and all are welcome. Heck… you can even bring a friend or family member, if you like.

If you are looking to improve your running/walking performance, you have a task before coming. Your task before you arrive is to gather some data, so we can calculate your pace. Here is how:

• Time a run outside or on the treadmill. Remember it or write it down!
• Log your distance. The treadmill will tell you at the end of your run. If you run outdoors, go to www.mapmyrun.com and, well… map your run! Remember your distance!
• Bring both numbers with you and I will show you how to calculate your mile pace. With everyone’s pace, we will choose running groups and get rolling. We will go for 50 minutes, 25 out and 25 back.

We will meet on Saturday 3/20 at the “White Plains” end of the Indian Head/White Plains Rail Trail at 1:00 PM. Here is how to get there:

White Plains – From Rt. 301 South, make right turn onto Theodore Green Boulevard. Approximately ¼ miles, trail parking is on right side of road. Weekend (only) overflow parking is available at the Charles County Health Department’s parking lot (at intersections of Rt. 301 and Theo. Green Blvd.).

I’ll see you Saturday!

Longevity Studios Cardiovascular (LSCV) Group

We have many clients that are always looking for groups to walk, run, swim and bike within the community. We also had clients that were very serious about increasing their performance in cardiovascular endurance events. Marty Linclau-Miller and I were discussing it when we decided to stop talking and start doing something about it. Marty has organized a group to respond to the need.

Marty has a passion for starting this group because he has been involved with competitive endurance sports for his entire life. He graduated from Michigan State University with a B.S. in Kinesiology (Sports Medicine). His focus is on functional training and he has an intrinsic motivation to live a healthy lifestyle. Passion for getting the most out of life is what has made him who he is and helps his clients realize their full potential. He knows most of us are not training for sports, we’re training for life. He wants his clients to feel healthy and confident in their abilities. With three years of training and management experience, he is comfortable in helping people of all fitness levels.

Longevity Studios is proud to announce the creation of Longevity Studios Cardiovascular Group (LSCV). LSCV will be a group focused on fostering health and performance while increasing cardiovascular capacity. You do not need to be a current client to enjoy the benefits. Our goal is to create a community with shared desire to train properly and have a lot of fun along the way! Whether you are interested in staying fit or winning your next event, if it involves cardio, this is your group. LSCV will provide tips, group runs & rides, event preparation, and seminars. To become a member, simply go to the Contact Longevity Studios webpage and under comments type “I want to be a LSCV member”. You will begin receiving LSCV information. We will be participating in many of the running events in the local southern Maryland area.

The group will be competing in its first event coming in April, the St. Charles Half Marathon. The St. Charles Half Marathon will also include a 5K and a Rail Trail Fun Run. The event will take place on April 18th and you can register at: www.stcharleshalfmarathon.com.

We look forward to being your travel guide on the road to cardiovascular fitness!

I’m slowly dying as I write this!

No matter what you think of the technological revolution, one thing is for certain … it has us sitting more than ever before. One statistic I read has that 85% of all jobs are “sedentary” or chair based. I can tell you this from my experience, 12 years ago I rarely sat as a part of my work. I was a personal trainer … I was on the floor with clients or helping the front desk staff do what had to be done. The only time I looked at a computer was to check email … as I stood there waiting for the next client. Back then I worked out hard, and even had a herniated disc from doing stupid stuff years ago, but never back pain.

Now I own a company and have many administrative tasks that require me to sit … and sit … AND sit! I have a Macbook to write these blogs, articles, record videos, and be a king of social media. But maybe … just maybe there is a consequence to all this. I still workout, but seem to have more neck and back pain, especially after a heavy day of writing.

I had read the book, Sitting On The Job, a few years back, but maybe I forgot some of the lessons learned. So for all of you who need to hear it or hear it again, there was an article on MSNBC, in the health section, entitled You Sitting Down? It’ll Kill You. For those of you who don’t have time to read the article, because you need to “sit there” and move onto the next project, the quick synopsis is that those who sit the most are more likely to be fatter, have a heart attack or even die.

Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences said,

After four hours of sitting, the body starts to send harmful signals.

She goes on to further explain how the body’s genes that regulate blood sugar and fat start to shut down.

For all of you who are sitting regularly, you should read the article and see the possible consequences that might befall you. I might also suggest that while you read the article, you march in place … ok, maybe a bit much but it couldn’t hurt … you’ll look silly, but not hurt!

Weigh in on what you think. Leave a comment to let me know how much time each day you sit and whether you notice anything negative from it.

Holiday Stress Buster Tips

In an effort to get you through the holidays without permanent physical or mental scarring, Natasha Atkinson has put together some tips to navigate this year’s silly season!

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

With the holiday season underway, most of us are already experiencing some sort of stress. With a little planning we are able to make the season a lot more enjoyable. At every other time of year, we know that sleep, exercise, and a healthy diet are key factors in keeping stress at bay. With the fuss of the season, cooler temperatures, and the temptations of holiday treats, our normal healthy habits go quickly out the window. By just following a few simple tips, you can keep yourself on track and celebrating the new year with a healthier and happier you.

1. Moderation.  Overindulgence only adds to your stress and guilt.  Have a healthy snack before holiday parties so that you don’t go overboard on what you eat and drink. Skip seconds during large holiday parties and enjoy treats in smaller quantities. Opt for fresh fruit, cheese or nuts instead of heavier dips and pastries whenever possible.
2. Sleep. During the holidays, with all there is to do, the parties, the preparations, the shopping, the wrapping, and the cooking, it is easy to pay for the additional time required from our sleep time. Understand most of us don’t get the 7-8 hours we need a night as it is. Sometimes that 20 minute power nap will do wonders for your mind and body.
3. Budget.  Set a financial budget and stick to it. Falling prey to impulse buying and going all out with credit cards will only cause guilt and repercussions in January when the bills come in. You can’t buy happiness with gifts.
4. Prioritize.   It’s okay to say no. You can’t possibly attend every party, social event, buy every gift, visit every relative, and send out cards to a hundred people. Trying to do this only leads to massive stress. Ask yourself: Do I really want to do this? … if the answer is no, then cross it off your list.
5. KISS.  Keep it Super Simple. Don’t try to do it all. Save some for next year. If baking the cookies from scratch will be too much, try store bought cookies and let the kids decorate them, they will have just as much fun. When possible order online, ship item directly to out of town family or have the store wrap the gifts for you.
6. Expectations. We believe we should feel good during the holidays but many of us find ourselves anxious and overwhelmed. The holidays are a time when our schedules and routines change dramatically. Also, our expectations of what the holidays should be very often set us up for failure. Taking a different approach to the season may make a difference. If you change your perceptions, you change your reality.
7. Acknowledge your feelings. If the holidays bring a sense isolation or loneliness to you, consider seeking out community, religious, or other social events they can offer support and companionship. Volunteering your time at soup kitchen or food pantry will offer a rewarding feeling and possible lead to new friendships.
8. Enjoy.  It’s the journey, not just the destination. Find happiness in all of it. People often get so caught up in getting ready for the one day and they fail to realize it’s all the small things that make the holidays special.

We all want the holidays to be a happy time. By having realistic expectations and not overextending, you will keep your stress levels in check. I wish you a “full of joy” holiday season!

Happy New You … NOW!

When I talk to people around this time of year, who are interested in starting a fitness program and losing weight, I hear some interesting reasons about why they’re going to wait until New Year’s to do it. “The holidays are coming and I’m too busy”, “I want to start fresh with a new year”, or my favorite, “I’m going to gain weight through the holidays, so I’ll wait until after to start”. Right! … did you know that only about 12% of people who make New Year’s Resolutions actually keep them?

There are many reasons for the low success rate, but the most important one is that there is no plan put in place. When a plan is developed and effectively implemented, the success rate goes up significantly. But a plan can be developed anytime and get you going at the most important time … NOW, when you are motivated to change! When you come to Longevity and want to start working out, we sit down and develop a plan that gets you started at the appropriate place and level.

If one of your objections is that the holidays are too busy, then what you are saying to us, is even after New Year’s when you get busy, you’re not going to keep working out. We are always busy! And yes the Holidays do put extra pressure on us, but I can tell you without hesitation that the people who find a way to maintain a schedule during this time of year are the ones who do not let the fitness goals slide any other time of year, no matter how busy they get. If you start during a busy time, you are better at planning to get your workouts in and you start at an amount that you can maintain, then increase as the busy times pass.

Externally imposed deadlines never result in permanent change. People who come to us who have an arbitrary timelines to their weight loss goals, follow a pattern of temporary success followed by dramatic failure. If you’re waiting for that cruise, wedding, or that New Year’s resolution, then you’re more than likely to lose the weight for a short term, but then goal will pass or you will get get bored and the weight will come back … and sometimes even more than before. What it takes to sustain your results is to connect the goal to what is really important to you. This may be health, appearance, or what fitness allows you to do and then develop goals that keep you motivated and on task.

For those that think they will just gain the weight through the holidays and then do something about it … you are starting with an huge assumption … YOU HAVE TO GAIN WEIGHT! If you do start exercising now and give some thought to all those holiday events, meals, and snacks I’ll give you an eye-opening revelation … YOU DON’T HAVE TO GAIN HOLIDAY WEIGHT THIS YEAR!!!

Whether you are looking to start a fitness plan or have been exercising regularly, I urge you to take a look now at how you can develop a plan that utilizes the holidays to focus your fitness or weight loss goals to gain even more success in the coming new year. If you need help, you can checkout our specials that can help you be a Happy New You in the Happy New Year!