Make It a Habit

The key to a lifetime of fitness is consistency. Here are some
tips to help make regular exercise a habit:

Choose an activity you enjoy that fits your lifestyle.

Set realistic goals, and tailor your program to your own fitness
level.

Give your body a chance to adjust to your new routine.

Stay positive even though you may not see immediate results.

Don't give up if you miss a day; just get back on track the next
day.

Find a partner for a little motivation and socialization (support
from family and friends has been positively related to regular
physical activity).

Build some rest days into your exercise schedule.

Listen to your body. If you experience unusual symptoms (e.g.,
have difficulty breathing or experience faintness or prolonged
weakness during or after exercise) consult your physician.

Choosing more than one type of physical activity will give your
body a thorough workout and help prevent boredom. You might want
to choose one indoor exercise and one outdoor activity to allow
for changes in your schedule or for bad weather.

The important thing to remember is move, move, and move!
Incorporate as much physical activity as you can into your
daily life, through exercise and routine activities.

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Do You Have A Child Who Plays Sports? You Must Listen to this interview... 

The interview is with Al Vermeil, the only strength coach to have World Championship rings from BOTH the NFL and the NBA. He is also the only strength coach who has been in the NFL, NBA and Major League Baseball. Click Here to Listen!

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Kettlebell Classes - What are you waiting for?

Come join us every Saturday at 9 a.m. and be on the cutting edge of fitness. Professional athletes are using them with great success. Kettlebells are one of the best ways to get fit quickly! 

Runners - read the article Kettlebells for Runners that appears in this month's Rundown. Click here!

Do Swingers Have More Fun?... Read Inka's Tell-All-Story Here!

My name is Inka Savas,  I'm in my fifties, I am a wife, a mother and yes, I'm addicted to swinging...About fifteen years ago I have been diagnosed with fibromyalgia (among other age related things). Needles to say it's been a long stretch of a time for me; my body went on strike and no matter what I did or tried I couldn't turn the clock around. The pain was getting worse and I was getting bigger. Numerous physical therapies, on and off power walking, yo-yo dieting, etc. - the list is long. None of those efforts produced any significant or long lasting results. In no time I was back to that familiar dent in my couch... So I finally did it! On March 19th I  joined Russian Kettlebell class at the Maryland Sports Injury Center. It was suppose to be just a peek into this new exotic exercise I've seen and heard about.

Not to be alone in the new search for the fountain of youth I made my husband join me on this new discovery. I thought; what's there to loose - maybe I will drop few pounds in a process.

Now kettlebells are changing my life and what's interesting is that transformation is fairly quick and visible. I'm not talking only about my weight. It's the way I go on with my day to day routine that has been changing. The first thing I've noticed was my back. It used to hurt constantly - particularly when I would get into my car seat. During daily commute I would always feel the internal pull downward with stiff neck and shoulders slouching and aching. One day I noticed that I'm sitting straight and even as I tried to slouch I couldn't!  I've got my spine back!

The other thing was the stair climbing: hard, laborious and breath cutting. Now I can glide the steps like a gazelle (maybe that's a slight exaggeration) and I don't need to use the hand rail as a pull-me-up device any more. Now my legs do the walking!

We all hate hauling groceries. That never ending car-kitchen, kitchen-car trips. What I have noticed just recently - that has changed too. My core muscles (who new I had them somewhere in there!) are doing the dirty job of lifting. My arms became what they supposed to be; an extension tool to grab onto things that need to be hauled or lifted. 

Every few days I notice something new my body can do. I have more energy, my walk has more spring to it and the clothes that where forgotten in the back of my closet are slowly but surely making their way back to a front row seat. All that progress in less than three months! 

I do at least 15-20min.mini swing sessions at work few times a week and at home we like to swing in the back yard for about 45 min. -  two three times a week. Remember the guy I took along for the ride? Father time didn't spare him either and kept busy chipping away little bit here and little bit there. Well, my husband is swinging away too and for the first time he was able to skip the routine spinal cortisone shots that for past five years helped him cope with his spinal problems.

It's been three months since my husband and I started to swing in tandem under Mi Seitelman's watchful eye. Statistically we were supposed to be the first ones to bite the dust; however, the workout continues to inspire us to push ourselves to do more than we imagined we could do. I still have ways to go and I hope this is the one addiction I will hold onto for the rest of my life… Mi, I will keep on swinging forever.

Sincerely, 

Inka Savas

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Dr. Horwitz teams up with Thunderbolts Baseball

Each week of the Thunderbolts Summer Baseball Camp, Dr. Horwitz will give a presentation on Strength and Conditioning, and proper Nutrition for the young athlete.  The Thunderbolts players assist with the camp.

For more information, and to sign up, please visit the Thunderbolts website: www.tbolts.com

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While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.

That can really added unwanted inches to your waist line over the course of the summer.

The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.

So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:

• Choose lean cuts of beef, pork or poultry
• Marinade with low fat dressing
• Make hamburgers with extra-lean ground beef
• Take the skin off chicken before grilling
• Replace beef patties with ground turkey patties
• Grill up salmon or cod
• Forego the meat and grill veggie burgers

Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:

• Make veggie kabobs and grill them
• Replace the mayo in your salads with low-fat mayo
• Serve fresh salad with light vinaigrette
• Try whole-grain macaroni for your pasta salad
• Grill up corn on the cob
• Put out a veggie tray with low fat dip

Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:

• Drink water, it is always your healthiest option
• Stick with light beer (if you really want to drink beer
• If you have to have a soda pop stick with diet
• Brew unsweetened ice tea and serve with lemon

Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

• Grill mango, banana and pineapple on kabobs
• Stick with sorbet instead of ice cream
• Replace peach pie with grilled peach halves
• Choose light ice cream over regular

Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

Want to shape up even more this summer? Call or stop by for a no obligation fitness consultation.

Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6

Here's what you need...

• 4 Tablespoons honey
• 4 Tablespoons spicy mustard
• 1 teaspoon grated lemon peel
• 2 teaspoons low-sodium soy sauce
• 1/2 teaspoon minced garlic
• 6 boneless, skinless chicken breasts

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter.

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