FREE ENTRY FOR CRYSTAL RUN TWILIGHTER 5K    July 25, 2009

We have one free entry to give away for the Crystal Run Twilighter on July 25. The patient who emails us the best testimonial will receive the free entry. We must receive the testimonial by July 6! Email us at painfree123@gmail.com.

TWO DISTRICT OF COLUMBIA LOCATIONS!

As of July 7, 2009, we will have the following hours at our two D.C. locations:

City Fitness Gym in Cleveland Park (3525 Connecticut Avenue NW or City Fitness Office 3333 Connecticut Ave, NW, Washington, DC 20008)

• Monday - Dr. Glodzik - GYM: 1:00 p.m. - 6:00 p.m.
• Tuesday - Dr. Horwitz - OFFICE: 7:00 a.m. - 11:30 a.m. and GYM: 12:00 p.m - 2:00 p.m.
• Wednesday - Dr. Glodzik - OFFICE: 7:00 a.m. - 11:30 a.m. and GYM: 1:00 p.m. - 4:00 p.m.
• Friday - Dr. Glodzik - OFFICE: 7:00 a.m. - 11:30 a.m.

CycleLife USA in Georgetown (3255 K Street, NW, Washington, DC 20007)

• Tuesday - Dr. Glodzik 7:00 a.m. - 12:00 p.m.
• Thursday - Dr. Glodzik 7:00 a.m. - 12:00 p.m.

MORE VIDEOS

Kettlebells for Women: CLICK HERE!

There's a good chance that you'll find yourself in a bathing suit sometime this month.

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people fall for. Don't waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it's also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

Tip: Don't starve yourself - instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It's so tempting! The commercials make compelling claims about the power of diet pills, but don't fall for it. The 'magic pill' has yet to be discovered (it has been discovered - exercise. It's just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don't pop a pill - instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren't the answer for tight abs. In order to achieve a lean look you'll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as 'diet' or 'weight loss' aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn't need.

Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don't swear off all carbohydrates - instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it's time to go over your beach ready game plan. Here's what you need to know in 3 simple steps:

• Step One: Cut out the junk.
  
  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don't buy any more of it. Remember that your beach ready abs depend on what you eat - don't eat junk!
  
  
• Step Two: Focus on whole foods.
  
  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
  
  
• Step Three: Come train with us.
  
  This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.

Looking for something delicous to grill that won't derail your weight loss goals? Look no further than the produce section. Onions, bell peppers, eggplant, carrots, asparagas and zuccini are all great options to throw on the grill – and they can all be eaten guilt free.

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.
Servings: 1

Here's what you need...

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

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

Vitamin D

Are you Vitamin D deficient?

• Good Question! There is no way to know for certain until you get a 25-hydroxyvitamin D test or Vitamin D3 test. Levels should be above 50 ng/ml year-round, in both children and adults.
• Recent articles indicate that the prevalence of vitamin D deficiency is much higher than previously recognized (more than 90% in patients with chronic pain, according to a recent study published by the Mayo Clinic). Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.
• The Vitamin D Council recommends starting supplementation with Vitamin D BEFORE you have the blood test.
• ONE BOTTLE IS A ONE YEAR SUPPLY - ONLY $20.00!
• Call Us Today and Pick Up A Bottle!

Summer Strength and Conditioning:

What makes up a proper sports performance program? The first and foremost component of a SAFE and EFFECTIVE program is TECHNIQUE! Many of our athletes have experienced "training" sessions that leave them dripping wet and exhausted. Is training harder the only way to train for sports performance? The answer is NO!

According to a recent article published in the National Strength and Conditioning Journal, "Studies show that the incidence of overuse injuries sustained by young athletes could be reduced by 50% if more emphasis was placed on the development of fundamental fitness abilities before sports participation." The missing ingredient in sports performance training is TECHNIQUE.

A good analogy for the importance of proper athletic technique is having your tires properly balanced on your car. Properly balanced tires allow the car to be driven faster, prevent uneven tire wear, permit the slowest rate of tread wear possible, and provide the greatest protection against blowout. The same goes for proper exercise technique and the human body, especially the musculo-skeletal system (bones, joints, muscles, ligaments and tendons).

So many injuries are the result of the combination of poor technique and overtraining. We have seen too many young athletes (ages 8-18) come to our facility with a long list musculo-skeletal injuries like stress fractures, acute and chronic muscle strains (hamstrings, calves, etc.), and ligament sprains (knees, ankles, etc.). This is NOT NORMAL! Most of these injuries start with an acute episode followed by chronic pain and loss of motion. They occur because the athlete is not properly balanced due to years of poor technique.

Take running for example. Training for speed is NOT the same as training for conditioning. You can make athletes run wind sprints all day until they drop, but will this actually make them faster? NO! When fatigue sets in, running mechanics deteriorate. This is a critical point because every time the foot hits the ground while running the force generated is two to five times the athlete's body weight. If running technique is poor (which is the case for most athletes we see), the aforementioned injuries will occur. It is a matter of WHEN they will occur, not IF they will occur. This is why our programs spend so much time on running technique. Once technique is perfected, then the athlete can increase training intensity and volume safely.

The same goes for strength training. We have seen few athletes who can squat up and down correctly when they start training with us. The "athletic position" or partial squat is used in virtually every sport. Learning to squat properly is essential in learning to land properly after jumping. Poor landing technique is one of the primary reasons for the increasing number of ACL injuries, especially in young girls! So, are you going to have an athlete run and jump until they drop or are you going to improve through technique?

Remember, anyone can make you tired. At Maryland Sports Injury Center, technique comes first - we guarantee the results will come next!