TWO DISTRICT OF COLUMBIA LOCATIONS!

As of July 1, 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)

 

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

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Who uses Kettlebells? CLICK HERE!

It's Anyone's Game
When was the last time that you accomplished something huge?

That's an easy question for Helen Phillips.

Last month Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she is the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight.

I'd call losing more than half of your body weight a huge accomplishment - wouldn't you?

The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought.

And that's what Helen thought too.

"I never believed in myself in the beginning," she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious.

"I'm tired of doubting myself," she decided and something inside of her head clicked into place. "The minute I started doing that, things changed for me."

And, oh, how she changed.

Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser.

She accomplished something huge and now her life is vastly improved. "I feel so good! I feel like I can do anything," she told reporters with a huge smile.

Helen also had a message for you. "If I can do it, you can do it."

I have to agree with her.

If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven't made. Maybe it's a weight loss goal that you've had for years. Maybe it's something completely unrelated to your weight.

What's holding you back?

Are you afraid you'll fail?

The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it?
  • Realize that failure isn't the worst outcome. Not trying is.
  • You only fail when you decide to give up. Get up and try again!
Are you afraid you'll succeed?

You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk.
  • Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you'll enjoy.
  • Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation.
Helen didn't believe in herself, until one day she decided that she was done doubting.

Are you done doubting?

When you're ready to transform your body, like Helen did, I'm here to help. Is NOW a good time? Call or email, and let's get started on a program that will really improve your life.

It's your turn to accomplish something huge.
Who Knew?

While being interviewed after her victory Helen revealed the secret behind her staggering weight loss. "Who knew diet and exercise really were the answer?" It always comes back to diet and exercise. When it comes to losing weight forget about the fad diets, the pills and the potions. Focus on your diet and focus on your exercise plan then you too will see amazing results.

Mango Marinated Tofu
It's mango season! If you've been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.
Yield: 6 serving

Here's what you need...

Marinade:
  • 2 teaspoons olive oil
  • 3 cloves garlic
  • 3 tablespoons chopped ginger
  • 1/4 cup chopped yellow onion
  • 2 large mangoes, chopped
  • 1/4 pure maple syrup
  • 1 cup vegetable broth
  • 2 tablespoons red wine vinegar
  • 1/4 cup lime juice
  • 1 cup orange juice
  • 1/4 teaspoon allspice
  • Dash of pepper
  • Dash of salt
Tofu:
  • 2 pounds extra-firm tofu, drained and sliced
  • 1 mango sliced
  • 1 red bell pepper, cut into long slices
  1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
  2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
  3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
  4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
  5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
  6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
  7. Serve with brown rice and steamed broccoli.
Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

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Dr. Steven

Horwitz, DC, CCSP, CSCS

12200 Tech Road

301-622-9000

MarylandSportsInjuryCenter.com

Exercise Works!
Dear Dr. Horwitz, I want to thank you for threatening to send the exercise police to my house if I didn't use the roller on my incipient dowager's hump. I rolled on it nearly every night over the past month and the difference in the way I feel is amazing. It's not only loosened me up but made it physically possible now to straighten my back and keep it straight. When you're right, you're really really right and in my experience you're always right.
Lyda Phillips, 58-year-old journalist/writer

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!
COACH'S CORNER

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Dr. Paul Glodzik, DC, CSCS  12200 Tech Road


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