“I exercise faithfully, why don’t I lose weight”?
Aspen Hill Club Members, we know you take your health seriously by exercising regularly and staying fit, but if you are still struggling with weight loss or want to improve your body composition (reduce fat, increase muscle) we can help! Please join us, EMP180°, for an in-depth seminar about our successful program. We will be explaining our program and showing you how you can lose weight, have a better understanding of nutrition and ultimately keep the weight off for good! This seminar will take place on Wednesday, February 20th, 2019 at 6:00 pm. This is a great opportunity for the members to learn about us, answer questions and get you started on the road to a healthier you. See you then!
By: Dana Shorb, Fitness Director
WHAT DOES STRESS DO TO YOUR BODY?
It is common knowledge that chronic mental stress can cause health problems. This comes from the elevated levels of hormones like cortisol and adrenaline. What is not commonly known is that the dissociation of physical stress from mental stressors means there is no resolution to the influx of those hormones. Our fight-or-flight mechanism never gets to brawl and run. Physical stress, aka exercise, dissipates those hormones quickly and efficiently as it satisfies the cycle of the stress response. In addition to utilizing those hormones, physical exertion will also cause your body to adapt to whatever demand is being put on it. Muscles change, ligaments and tendons to strengthen and the heart becomes more efficient.
In the gym, we have the goal to cause a specific change so there needs to be a specific stress. The type, volume, intensity, complexity of the stress (exercise), will determine your body’s response. Compare Olympic level athletes, their bodies look drastically different yet all perform incredibly intense training routines year round. Are you causing a physical stress that will progress you towards your goal? What results have you been getting from your current routine? (more…)
We did it again! The American Hero Classic powerlifting meet on November 10th was a huge success. Raising $1,050 for Paralyzed Veterans of America has never been more fun. For many of our participants it was their first experience training for and competing in a powerlifting meet. We provided powerlifting clinics and did one on one training for many of the participants to prepare them. In case you haven’t heard of powerlifting the basic premise is to Squat, Bench press and Deadlift as much weight as you can with in three attempts for each lift. Form is critical, so the participants not only trained to build strength but also did lots of work on technique and form. If you didn’t get a chance to experience the excitement mark your calendars for November 9th 2019! See you next year.
Here is a summary of what went down:
- Participants lifted over 5 tons, 10,475 pounds
- $525 donated to Paralyzed Veterans of America based on weight lifted
- We raised an additional $525 through the generous donation of our members
- We had more than 75 spectators attend throughout the event
Rachel brought then five-year-old Ethan to The Club to celebrate his buddies birthday party. Upon visiting the Aspen Hill Club, she was in awe! Membership Director Eric Suchinsky, offered to give Rachel a tour. Up until her visit, the family had memberships to two health clubs—one to make sure that Rachel got her fitness classes and another to ensure that Jeremy had access to an indoor pool. What they were missing was the family atmosphere that had fun for their two little ones. With the fun that Ethan had at The Club for the party, Rachel knew that one Club had everything she was looking for! (more…)
By: Dana Shorb, Fitness Director
Everybody should deadlift. If you can walk unassisted than it would be a benefit for you to start deadlifting. I hear about excuses like general weakness, bad back and knee pain but I’m certain a majority of these issues didn’t arise from deadlifting. Chances those issues could have been prevented by deadlifting. I’m here to tell you that you can fix all of those issues with this one simple exercise. Even with these aches and pains, you can deadlift and with the proper modifications, precautions and preparations, you should. You see, the deadlift is not a lower back exercise! If you feel it in your lower back you are doing it wrong. The deadlift is not a knee dominant exercise. If you feel it in your knees you are doing it wrong. (more…)
“Dana, I wanted to go public with my high satisfaction regarding the “deep tissue” physical therapy and athletic stretching services which Demitrus Willis has provided to me via Aspen Hill’s expanded services offering. Having played college D1 level athletics at its highest level I have been exposed to and had access to top level athletic and injury treatment support services. It is with this personal history that I say that Mr. Willis knowledge of injury origin and treatment abatement is on par with the high level of support I received while playing for a national champion program. That said, I do strongly recommend Mr. Willis’s services to any individual (male or female) that is currently being afflicted by sport induced pain or injury, and I am quite confident that all who use his services will experience rapid improvement in their sport and athletic injury rehabilitation. If you wish to discuss further do not hesitate to reach out to me.” – Kevin Costello
Services provided by Demitrus Willis through Aspen Hill Club
By: Dana Shorb, Fitness Director
I am not one to leave well-enough alone, especially in my workouts and neither should you. If your workouts sometimes become repetitive and you need a change of pace or if you just want to add some intensity to your current routine here are some of the strategies I use to get the most out of each and every set. These techniques can be used on most resistance exercises, give them a try some time and if you have any questions or need a demonstration do not hesitate to ask me. (more…)
The TWITCH Stretch Method of practitioner-assisted stretching was formulated specifically to meet the needs of a rising population of athletes and fitness enthusiast of all ages which simply require more flexibility to improve performance, reduce injury and alleviate pain!
Whether you are an avid walker or competitive athletes stretching is an important part in the development of greater body awareness, fluid movement patterns, and the generation of power through the symmetrical use of muscle groups that are not affected by pain and unevenly balanced muscles which reduce joint mobility on the court. TWITCH practitioner-assisted stretching provides its clients with a better sense of their bodies condition, resulting in a greater understanding of the state of their muscles which helps prevent and limit reoccurring injuries. This awareness aids in developing a greater sense of control and confidence, ultimately improving peak performance on the court and in everyday life. (more…)
Thank you to everyone who lifted, sponsored, advertised, or supported this event in any way!! John and I could not have done it with out you. Thanks to our cumulative efforts we raised over $500 for the Leukemia and Lymphoma Society which uses that money to fund lifesaving blood cancer research around the world and to provide free information and support services. We made a difference on Saturday.
We have LOTS of pictures from the event. We have uploaded them to Google Photo and shared them on our Club Facebook page. If you took photos please upload them here too so everyone has access.
If you participated or volunteered and did not get a t-shirt stop by the Fitness Center Desk and pick one up. We also have some extra shirts available for sale at the Front Desk.
Lastly, please take a minute to leave your feedback about the event!
We would love to know how we can improve. Email Dana at firstname.lastname@example.org for a link or visit our Club Facebook page!
By: Dana Shorb and John Kecman
By Joanne Pérodin, certified nutritionist and trainer specialized in weight loss
Leptin is a hormone created in fat cells and helps your body to recognize how hungry it is, determine whether to hold on to weight. Leptin also works with hormones including thyroid, cortisol, and insulin.
Leptin is most active in your brain but has receptors all over your body. When you finish eating a meal, leptin is released in your body and travels towards the part of your brain that regulates appetite, the hypothalamus. Once there, the leptin bonds with leptin receptors to switch your appetite on or off. When your appetite is switched off, you stop being hungry and your body starts burning more calories.
There are couple factors that can impact the regulation of leptin production:
- You can be born with low levels of leptin. As a result, at a young age, one can become severely obese.
- High body fat can increase the production of leptin. Excessive production of leptin resulting from overeating can wear out leptin receptors. As a result, these receptors will stop recognizing leptin. This condition is called leptin resistance, therefore the appetite switch does not turn off when it should. Subsequently, one will remain hungry and their metabolism will slow down.
Losing a little bit of weight will increase your body sensitivity to leptin and get you back to being able to control your hunger.
Conditions associated with leptin disorder: diabetes, fatty liver disease, heart disease, gallstones, testosterone deficiency, insulin resistance, high blood pressure, high blood lipids.
Things that can lead to leptin disorder: aging, lack of sleep, obesity, smoking, stress, high trans-fat diet, high carb (bad carb) diet, abdominal fat.