Sign Up For Yoga Classes!

Yoga classes have begun, but it's not to late to sign up. 

Classes start at 7:15 every Thursday, in our Silver Spring Office.

Taught by Ms. Shera Ruben, the classes are primarily aimed at the beginning Yoga student, with emphasis on regaining lost flexibility and core strength.

The cost for five classes is $100 payable at registration.

Please call Shera today at 301-622-9000 or e-mail painfree123@gmail.com 

 *******************************************************************************************

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!

*******************************************************************************************

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

*************************************************************************************

Do you need this surgery? (from Parade Magazine 5/25/08)

"No surgery is minor" says Dr. Thomas Russell, executive director of the American College of Surgeons. There is always a possibility that something can go wrong when someone sticks a sharp blade in your body.

Knee Surgery: "To have knee surgery just because you have arthritis is not the solution," cautions Dr. Jim King, president of the American Academy of Family Physicians.

Knee Arthroscopy: "a recommendation for knee arthroscopy - a less invasive and increasingly popular procedure selected by 650,000 patients in the U.S. last year - should be looked at skeptically." "Unfortunately, several studies have concluded that this procedure is not very effective, particularly against advanced arthritis. In fact, one study found that "sham" surgery - where only a cut was made, though the patient believed a full procedure had been performed - provides as much relief as arthroscopy."

At Maryland Sports Injury Center, we can perform a variety of SAFE and EFFECTIVE treatments like ART, GRASTON, Chiropractic adjustments, and rehabiltative exercise for your knees, your back, and any other joint that is arthritic or causes pain. Make an appointment today for an evaluation!

Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.

You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life.

I'm here to argue that change can happen in an instant.

I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?

What is preventing you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.

Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.

Belief #3: I can change it.
Don't let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?

Change what you're comfortable with.

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change can happen in an instant.

Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.

Here's what you need...

For the dressing

• 1 Tablespoon grated orange peel
• 1/3 cup orange juice
• 1 tablespoon sugar
• 2 tablespoons oil
• 2 teaspoons Dijon mustard

• 1 lb fresh asparagus, trimmed, cut into 2-inch pieces
• 8 cups torn Boston lettuce
• 3 Oranges
• 1 lb fresh or frozen shelled deveined cooked shrimp, thawed

1. In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
2. In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
3. Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
4. Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.

Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

Share this newsletter with your friends and family. Forward this issue to them by using the ‘Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)

COACH'S CORNER: ACL INJURY PREVENTION

Capital Hypnotherapy

Momentium Health and Life Coaching

Le Petit Spa