Resolution Step #27 - Don't Skip Checkups

A lot of us procrastinate in what should be our regularly scheduled dental and other medical checkups. You've heard about things as simple as an infected tooth causing heart trouble...or elevated blood pressure causing health problems down the road. Go get everything checked out on a regular basis and stay healthy and on track for your fitness goals.

Resolution Step #26 - Reduce Your Stress!

Stress can railroad a health and fitness plan. Elevated stress levels can change your hormone and other body chemical levels causing weight gain, it can inspire over-eating, it affects sleep, it can cause tension and pain in the muscles and joints, and it can definitely throw your workout schedule off-track if you are feeling overwhelmed. What can we do to reduce stress? Of course, exercise and body work including massage and acupuncture can help, but let's also focus on attacking the mental part. Assess the things that are causing you stress and decide "What can I do?" Hire an organizer to help streamline, take a long weekend to relax, schedule time for yourself, work on relationships with friends, family and co-workers to get more support. And if none of this works?? Sometimes there is nothing you can do to and stress is going to be a part of your life. If so, just acknowledge it and enjoy everything about life you can. The more you dwell on your problems, the harder it is to reduce your stress.

Resolution Step #25 - Help Someone Else Get Healthy - Donate Blood!

January is National Blood Donor Month - help blood banks keep up with the demand by donating as soon as you can!

Resolution Step #24 - Improve Your Posture

Poor posture is the cause of many of our aches, pains and injuries. So many of us have ended up in sedentary (or mostly sedentary) professions, that we frequently slump forward with rounded shoulders, a forward head, tucked under tailbone, and lean to one side or another. Doing this day after day can cause some muscles to get short and tight and others to over-lengthen. That combination = an injury waiting to happen. Click on the above title bar for a good Wiki articles about easy ways to improve your posture. Not only will your mother thank you, but your body will too!

Resolution Step #23 - Improve your ergonomics!

Sore hands and wrists? Hip or low back hurting? You might need to address your ergonomics to reduce soreness. A sore tight muscle can be injured so much more easily in your workouts - so nip it before the injury comes! Creating an ergonomic workstation is easier than you might think, and the payoff can be huge. Click on the above title bar for tips and resources that can get you on the path to making your workstation more ergonomic and maybe even more productive, while keeping you healthier and happier.

Resolution Step #22 - Volunteer for a Workout

We've discussed several forms of exercise including gym work, classes, dancing and N.E.A.T. Don;t forget another great way to work off some calories is to do work outside - rake leaves, weed, shovel snow, etc. The weather reports are coming in for inclement weather...don't have a yard? Volunteer to help a neighbor who needs it or shovel a public walk! Click on the above title bar to get tips on shoveling snow properly (and safely).

Resolution Step #21 - Schedule Your Next Reward...Superbowl?

For you sports fans (or fans of the general superbowl experience), look toward February 1 as a day for a reward for your January fitness success. Join a superbowl party and enjoy some food or drinks that you have been avoiding a bit this month. Don't go nuts with this now; but enjoy yourself. Take a day off from working out and spend time with friends, families, or neighbors and enjoy life. That should be a part of what motivates us to stick to fitness - showing some discipline so that we can appreciate the fun things without feeling guilty about it later. Have any superbowl party food recipes that help to keep it healthy? Share them here!

Resolution Step #20 - Motivation Waning? Hire a City Fitness Personal Trainer

OK, you're approaching the last week of January. Is your motivation to stay with your routine starting to drop? Think about hiring a personal trainer. City Fitness makes it easy (and in the scheme things much less painless than some facilities). We offer a 3-session package of one-hour training sessions for $150.00. You can even break that up into six 30-minute sessions instead. Do that 30-minutes each week for six weeks to maintain your direction and to step up the workout more!

Resolution Step #19 - Make Fitness Your Career

Another way to stay on track with fitness is to dive full-on into it. City Fitness Gym offers classes for people interested in becoming personal trainers, fitness class instructors, and yoga teachers. Click on the above title bar to take the first step by signing up for our Core Fitness Course. This teaches you the basics and prepares you to pass national fitness certification exams and lays the foundation to movement by teaching anatomy, physiology, nutrition, biomechanics, injuries and prevention, and more. Sign up this weekend to get started this month!

Resolution Step #18 - Dress Better!

Embrace your new outlook for 2009 (and boost your self-confidence) by dressing better. Brighter colors, interesting accents and updated style can help lift your mood and increase your energy. Take the "Clutter Control" ideas and run with them by removing old clothes (both work and workout) from the closet and dresser. Give away suitable items, use others for rags or other household uses. See what is left in the closet and drawers, and make a list of pieces you could use to jazz things up. Maybe a new belt or hat? A pair of pants in a color other than black? Many larger stores like Nordstrom and Lord & Taylor offer personal shoppers that can pick things you normally would not choose that look great on you. Or, go shopping with that one friend that has an amazing eye for style.

Resolution Step #17 - Control Your Clutter

I am easily distracted. When my home gets cluttered, or my in-box gets chaotic, I have trouble focusing. If you are like me, these distractions could be preventing you from staying on-track with your resolutions. Kitchen a mess? It might be more stressful to get in there and cook a meal. Bedroom cluttered? Not being able to easily locate the workout shoes might be enough to send you back to bed early in the morning. Click on the above title bar to go to www.onlineorganizing.com and view their "Clutter Control Checklist." It might just help you stick with those goals for 2009!

Resolution Step #16 - Mid-Month Slump? Focus on N.E.A.T.

N.E.A.T. (or Non-Exercise Activity Thermogenesis...no wonder they abbreviated it) are daily life activities which help your body burn more calories. Click the above title bar to learn a little more about the science behind it. But, in short, MOVE as much as you can! Park further away, take the stairs, use the bathroom at the other end of the building, fidget and wiggle, walk the papers to the filing cabinet in several trips...whatever you can do to add more movement through your day (particularly if your day is more stationary) the more calories burned. Try it to get over that mid-month slump!

Resolution Step #15 - Loosen up with Foam Rolling

Some of us are born really flexible; even gumby-like. Others of us are not and even regular stretching may not help by leaps and bounds. Tight muscles leave us a bit more prone to mechanical issues and injuries. The title bar above will take you to Power Systems catalog. Take a look at their selection of "foam rollers" which can be used as a self-massaging tool. Rolling the body on top of the roller along the line of a muscle lengthens and loosens the muscles and connective tissues helping with flexibility and tension relief. Need help with a rolling regimen? Talk to a trainer at City Fitness - we'll be happy to help!

Speaking of "Coming in from the Cold" at City Fitness...

We offer 1, 2 and 3 month temporary memberships and allow daily drop-in workouts. If you normally exercise outside and the cold is too harsh for you, come on over and sign up for a day, a week, or a month!

Resolution Step #14 - Don't Get Shut in by the Cold!

The gym has been quiet the last couple of days. I mean REALLY quiet. You cannot let the cold weather stop you from coming in and "getting your workout on!" With the holiday weekend and Inaugural activities up and coming, you should be staying on track this week to allow yourself time off to enjoy the upcoming "Change" of administration and all of the associated parties. Layer your clothes, put on your hat and mittens and wrap your scarf around...and get over here! The cardiovascular exercise will help with your circulation and will raise your body temperature; you won't be cold for long!

Resolution Step #13 - Use more Spices and Eat Less Calories

Going with the flavorful recipe theme today, we are highlighting spices. Herbs, spices and seasonings are popular as they add flavor without fat or extra calories. Some spice blends contain added salt, so if you are trying to be sodium-aware you should check labels. Click the above title bar to visit foodfit.com's spice page. They have a great list of a variety of spices and ways to use them in recipes. End up with a new favorite combination? Post it to us as a comment to share!

Sogbe's Recipe - Palm Nut Sauce with Spinach

Ingredients:

• 1 large can of concentrated palm cream (also called palm sauce
• 1 block of frozen shredded spinach or 1 big bag fresh and thinly sliced
• 1 pound of sirloin beef tips cut in cubes
• ½ red pepper and ½ green pepper cut in small cubes
• 2 tablespoons of concentrated tomato
• 1 small can of tomato sauce
• 2 onions sliced
• Garlic thinly sliced
• Salt (to your taste)
• Ground black pepper (to your taste)
• Ground Cayenne pepper
• Ground curry (to your taste)

In a skillet mix the garlic, onions for about three minutes or until soft then add the meat and let it cook for about 15minutes mix some tine to time. Add the spices and taste then add the tomato cans with at least 2 cups of water and let it cook for 30 min. Add the spinach, red and green pepper and the palm nut cream. Taste again and add any condiment if necessary. Cook for one hour and a half (best time is 2 hours). Let it rest for about 20 min. and serve.You can eat this sauce with rice, couscous, plantains, yams etc …

Resolution Step #12 - The Golden Rule

Yes, you get another Golden Rule reminder today. As gyms get more full this time of year, it is important to treat your workout neighbors as you would like to be treated. Make room in classes, wipe the equipment down after use, and PLEASE use deodorant and wash your workout gear regularly. Everyone should have an enjoyable workout experience.

Resolution Step #11 - Reduce Sugar from Beverages

Many of us consume beverages with added sugars - and most do not realize just how many extra calories are contained in these drinks. Most chain stores (Starbucks, etc.) have areas on their web site or pamphlets in their establishments that contain nutrition information for their products. Take time today to look up your favorite drinks. Is there a way to reduce the calorie and sugar content? Try sugar free syrups in your flavored coffees, or go to skim milk instead of full fat milk or cream. Drink juices? Remember a juice serving is only 6 ounces - add sparkling water to the juice to fill the glass with less calories.

Resolution Step #10 - Preventive Maintenance

Don't get caught up in a new workout frenzy without thinking of preventive maintenance. For today, let's chat about workout shoes. It is important to change your workout shoes regularly (depending on use/mileage that may mean anywhere from 4-9 months on average). There are lots of brands, styles, and support structures available in the shoe world and it is sometimes hard to choose. Potomac River Running in our Park & Shop center has a video system to help you figure out what support makes the most sense. They watch you walk or run and recommend a shoe that will provide the best support for you. The style and color is of course your choice!

Resolution Step #9 - Dance it Off at Glen Echo

Check out this great combination of weekend dance events. We have blogged about Glen Echo's dance offerings before - they have such a great calendar of open dances, many of them offering lessons before the group dance begins. Drop in for a nominal fee and work off some calories while learning something new!

Contra Dance Friday, January 9, 7:30 - 11:30 pm, $9 Admission Presenter: Friday Night Dancers All Ages Welcome -Located in the Spanish Ballroom Lesson from 7:30 to 8:15 p.m. Dance to live music from 8:30 to 11:30 p.m. Dave Colestock calls to the fabulous Glen Echo Open Band. Swing Dance Saturday, January 10, 8 p.m. - midnight, $15 Admission Presenter: American Swing All ages welcome -Located in the Spanish Ballroom Come out for a great swing dance with CITY RHYTHM ORCHESTRA. Beginner lesson with Tom and Debra 8 – 9 pm Dance 9 pm - 12 midnight.

Zydeco Dance Sunday, January 11, 3 - 6 pm, $15 Admission Presenter: Dancing by the Bayou All ages welcome -Located in the Spanish Ballroom Dance with Brad Randell and the Zydeco Ballers. Introductory dance lesson at 3 pm Dancing from 3:30 - 6pm to fabulous live music.

Blues Dance Sunday, January 11, 7 - 11 pm - $15 lesson & dance/$8 dance only Presenter: Glen Echo Park Partnership Location: Town Hall, Glen Echo Town Mike Marcotte & Donna Barker offer a blues lesson from 7 to 8:30 p.m. Lesson cost includes the dance that follows from 8:30 - 11 pm to recorded music. The doors open for "dance only" ticket sales at 8:15 pm.

Contra and Square Dance Sunday, January 11, 7 - 10:30 pm Admission: $12 nonmembers/$9 FSGW members Presenter: Folklore Society of Greater Washington All ages welcome - Located in the Spanish Ballroom All dances are taught, and no partner is necessary. Newcomers' welcome lesson is at 7 p.m. Called dances with Bev Bernbaum calling to Anadama from 7:30 to 10:30 p.m.

Resolution Step #8 - Jazz up your nutrition with some new recipes

A great way to ensure you are eating well is to cook food yourself instead of buying fast food. There are lots of healthy things to eat and endless ways to prepare them. We'll be featuring recipes from the City Fitness gym staff holiday party in December (the spread was amazing) to give you some ideas, but you can also click on the above title bar to go to allrecipes.com's healthy eating section. Try cooking a couple of things on Sunday, packaging them into small portions that you can eat for lunch or dinner throughout the week. Don't forget those veggies!

City Fitness Gym Staff Recipes - Dega's Sweet Potato & Tofu Peanut Stew!

• 1. Boil 3 sweet potatoes until just done. Cut into cubes and set aside.

• 2. In a large pot...Heat 2 Tablespoons of olive oil

Then add: 1/2 - 1 Tablespoon of chili powder 1/2 tsp nutmeg 1/2 medium onion, chopped one pkg of firm tofu, cubed 3 carrots sliced 3/4 - 1 c. tomato sauce Cook over low-medium heat, stirring gently so as to not break up tofu.

• 3. While that is cooking, in a separate sauce pan Heat 2 Tablespoons of olive oil & 1 Tablespoon of sesame oil Add: 1/4 cup minced onion 3 garlic cloves minced 2 teaspoons fresh grated ginger Saute over low heat Add: 3 Tablespoons sugar 1 Tablespoon white vinegar 3 Tablespoons soy sauce 1/2 teaspoon coriander 1 teaspoon tumeric 1/2 teaspoon cayenne pepper 3 Tablespoons smooth peanut butter (or more to taste) 1 can coconut milk Cook over low heat - adjust seasonings to your taste

• 4. Add the sweet potato cubes to the large pot and then add the peanut sauce. Serve over rice. It's always better the next day!

Resolution Step #7 - Schedule a Reward for Your Hard Work

Remember hearing as a kid, "you can have dessert if you eat your veggies?" Many of us respond best when we have a goal in site and particularly if there is a reward. Lose 5 lbs.? Then you can buy that new dress. Stick to your 4x a week workout goal? Enjoy a massage or a night at the theater. Sometimes food rewards can backfire - so think of something you truly enjoy but do not often get to do and schedule it (as a one-time thing or a regularly scheduled event). Your body and mind will thank you.

Resolution Step #6 - Look for Inspiration

Tuesday, January 6, a great article was run in the Express newspaper about Vergil, the manager of Potomac River Running in the same shopping center as City Fitness. Vergil's story is quite inspiring and if you are having the "I don't think I can do it" blues it might help give you a push. Read about it by clicking the title bar above (his story is the second half of the article)!

Resolution Step #5 - Try Something New

Some of us have harder times than others sticking to a structured exercise regimen. If repetition causes boredom, your plan should include trying new things. Interested in maintaining strength and flexibility? Try a martial arts class like Jiu Jitsu, or a dance based class like Africa-Cardio dance (which of course you can find at City Fitness). Need a change of scenery? Add an outdoor hike in Rock Creek Park or go dancing at Glen Echo. Have trouble with stress and relaxation? Try meditating or take a QiGong class. Mix it up to keep it up!

Resolution Step #4 - Get Some Sleep!

How does sleep help you stay on track? A good night's rest brings more energy, productivity, boosts the immune system, helps the body heal and strengthen, stabilizes hormone/chemical balances in the body, and assists the brain in storing short term memories into the long-term storage areas. We are a sleep-deprived society - almost all of us could use more sleep! Give your body a change to re-charge by getting a full night. A full night for some is may be longer or shorter than the average, but if you are tired all the time and find yourself battling colds more than the average (or battling weight management issues) try adding some sleep time. Pleasant dreams.

Resolution Step #3 - Short Workouts Count!

In a perfect world, we would have all the time we needed for a workout. But, there are times we all face time constraints that impair our best laid plans. Don't take the attitude of "if I do not have an hour it is not worth it." You can get a great workout and help develop consistency with 20 or 30 minutes. Develop a "backup workout" or have a City Fitness trainer put one together for you. Try some interval training on a cardio machine - you can burn a lot of calories in a short time. Or, try a circuit style workout alternating cardio bouts with calisthenics and body weight work. You can get a great full body workout packed into a short amount of time!

Resolution Step #2 - Stay Hydrated

It's easier to forget in the winter months to maintain your fluid levels. When it's hot outside a cool glass of water calls to some of us more than when it is cold outside. There is a tendency to drink more "warm" beverages like coffees and teas to keep the body warm in the winter - and the caffeinated ones are diuretics and pull fluids from the body. If your goals include better nutrition, weight management, or increased activity, pay attention to your water intake. Proper fluid levels promote weight loss, assist in preventing dry skin and mucus membranes (yes, that means your sinuses may not be as sensitive) and help prevent muscle cramping. Bottoms up!

Resolution Step #1 - Make a plan!

The first step in a successfully changing your lifestyle (i.e.: work out more, eat better, become less stressed, etc.) is to develop a plan. Your plan should be something you know you can complete - choose a change you can "stick to." If you want to create a steady workout regimen, 7 days a week may be too big of a goal. If you want to change your eating pattern, start with a few basic changes (eating at regular intervals or adding more whole grains and lowering simple sugars. To reduce stress, think about ways of organizing your day to reduce inefficiency so you are in less of a rush. You may have to alter your plan down the road. Start with the month of January and re-assess as you get closer to February. Use this weekend to create your plan...be creative and set some attainable goals!