July Newsletter

Fundamental Fitness Newsletter

 Welcome new Fundamental Fitness clients!

Megan Pickette& John Tuenis

MOVE OF THE MONTH

BGDGU (BOSU Get Down Get Up)

Benefits:Muscular endurance and strength in the lower body Core stabilization Pre-

Requisites:Be able to lower down from a standing to a seated position on top of the dome without experiencing any pain in the knees.

Movement:Flex the hips and knees, performing a squat movement. Lower the glutes all the way down to seated on top of the dome. Contract the abdominals and slightly lean the upper body back while extending the knees and legs straight out. Keep the heels on the floor for more support or lift the feet in the air for greater challenge. Pause and hold the position. Bring the feet back in toward the platform and come back into neutral seated position. Press into the feet, lift back to standing. Perform eight to 20 repetitions to fatigue.

FF NEWS

Back to school. Eva’s been accepted into the MS program in Exercise Science at McDaniel College.

New Trainer.  Welcome new trainer Kate Frick. Kate’s NASM certified and recently moved to Frederick. She specializes in clients who’ve been injured and seniors.

Staying Fit on Vacation

It’s that time of the year, vacation time! So how do you stay fit and on track when you’re away from home? Here are just a few hints that may help.

• Stay in a hotel with a gym or find a local gym. I’ve already googled gyms in the area of England I’m visiting soon and found one less than a mile from my hotel.

• Indulge in moderation. Have an extra glass of wine or a cookie just don’t make it 4 or 5. Vacation is about fun and relaxation…..but everything in moderation

• Don’t forget the H2O.

• Stay in a hotel with a kitchen. Having a kitchen makes life a lot easier on vacation. You can plan your meals, make healthier choices and know exactly what you’re eating.

• Go the the grocery store. Even if you don’t have a kitchen a trip to the grocery store is always a good idea. You can stock up on water and healthy snacks.

• Take a dip. Even leisure swimming burns a significant amount of calories.

• Be adventurous. Do something new. Go horseback riding or windsailing. Try something you wouldn’t normally do, it’s your vacation.

• Exercise.

Here are a few exercises you can do just about anywhere.

o Body Weight Squat

o Pushups

o Elastic Band Side & Front Raises

o Body Weight Lunge

o Elastic Band Biceps Curl & Triceps Extension

o Crunches.

• HAVE FUN!

More Ways to Keep on Track

There are more ways than ever to keep on track with your fitness goals and Fundamental Fitness has added a few to our tool box. First off check out our Fundamental Fitness Blog. You can read or post articles that are of interest to you and even ask questions of our trainers.

I know I sound like a broken record but the The Daily Plate is the best way I’ve seen in a long time to keep track of your caloric intake. If you sign up be sure to search for erosvold or the Eva’s Posse group.

Finally Fundamental Fitness also has My Space and Facebook pages so you can contact us through those avenues as well. Our Facebook page has a Fundamental Fitness group you join as well. We’re hoping to build a community of people who are on the path to fitness and wellness and these tools will help us all get there.

SUNDAY TRAINING RUNS

Come and join Team Fundamental Fitness for group training runs Sundays at 7am. ALL PACES AND ABILITIES WELCOME!!!

Runs will begin at the Fundamental Fitness studio unless otherwise noted. There is no fee, just a suggested donation of $2.

If you’re interested in participating or helping by pacing other runners email me at info@fundamentalfitness.biz.

Who: YOU What: 3, 5 or 10 miles (including run/walk paces)

When: Sundays 7am beginning June 8

Where: Fundamental Fitness 1205 N. East St. Frederick,

Quotables

“Health is not simply the absence of sickness.” — Hannah Green

“A bear, however hard he tries, grows tubby without exercise.” — Pooh’s Little Instruction Book