Category: Worcester Fitness Club News

Rock Tape

By Roland Hamelin, Contributing Writer
Worcester Fitness 

Worcester Fitness Massage Therapist has been offering free Rock Tape seminars at Worcester Fitness lately and they've created quite a buzz amongst our more performance driven athletes.

What is Rock Tape?

According to the official Rock Tape web site ( RockTape.com ) :

"All of the effects of kinesiology tape came from the mechanical and neurosensory actions of the tape. When kinesiology tape is placed on the skin, some pretty cool things start to happen. Because of the stretchiness of the tape, it mechanically lifts and, in some cases, compresses the skin it is applied to. When you consider a cross-section of human skin and the underlying tissues, you see that each layer of tissue is connected to one beneath it through slips of tissue often referred to as, “skin ligaments.” Because of this, if you create a lifting effect with tape on the skin, this effect transfers to deeper layers, effectively decompressing the tissues beneath where the tape is applied."

Steve Dozois applying Rock Tape to Worcester Fitness member David Lamontagne.
Steve Dozois applying Rock Tape to Worcester Fitness member David Lamontagne.

Testimonial

..."some of you attended Steve's presentation last night as part of the Wellness series where I was able to get a demonstration of the Rock Tape process. All I can say is WOW - usually I have "cement " legs after a long run but I just got back from a 10 miler with Kate (she did 20!) and the calves feel AWESOME! Now I just need to find if it comes in a body suit! Check with Steve on what other services he offers runners and all athletes as we enter the busy race season!"

David Lamontagne, Worcester Fitness Member

David performing split squats with Rock Tape applied to calf muscles.
David performing split squats with Rock Tape applied to calf muscles.

Back Pain

"Had my back taped right before noon HD class. It is about 1 hr post class. Back pain at this point much less than normal. Looking forward to see how tomorrow will be after morning classes."

Mark Oliver, Worcester Fitness Member

Learn more

 

If you are interested in learning more about Rock Tape and how it can benefit you and your fitness performance, please contact us by filling out the contact form below!

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Great News for Friday Night Lights Fans!

Worcester Fitness is offering FNL straight through to May 19. Here are all the upcoming FNL's classes and instructors so you can add them to your schedule!

APRIL

April 7th: Zen Barre w/Mary Beth
April 14th: Hiit it Hard Bootcamp w/Denleigh
April 21st: Zen Barre w/Mary Beth
April 28th: Friday Night Yoga w/Daniella

MAY

May 5th: Zen Barre w/Mary Beth
May 12th: KettleBells w/Kait (12 member max)
May 19th: Zen Barre w/Mary Beth

SOMETHING NEW : LITTLE YOGIS!

Yoga in an active, safe, and inclusive environment that incorporates mindful movements and breathing techniques with stories and games. In this class every child will feel supported and encouraged.  It will help kids grow confidence, promote healthy bodies, coordination/balance, and improve concentration. In addition this will help preteens learn how to cope with the pressures of school, and emotional “ups and downs.”

 

INSTRUCTOR - DENLEIGH • Classes start April 11, 2017

Tuesday’s • 9:30am ages 2-5 • Wednesday’s 5pm ages 6-12
Free to members.  $10 for non members.

Sign Up

Practicing Yoga

By Robyn dos Santos, Yoga Instructor, Licensed Therapist and Counselor
Worcester Fitness 

As the winter months come to a close, many of us begin to plan a well-deserved vacation. Good vacations often include a chance to renew ourselves, to simply exist in a relaxing environment without the demands of everyday life and the expectations of others. We look forward to new experiences of our choice, and opportunities for play. We never want vacations to end.

Worcester Fitness Yoga
Practicing Yoga offers renewal at the levels of mind, body, and spirit.

Beginner's Mind

In many ways, the practice of yoga can be like a vacation from the stressors of life, the demands put upon our bodies and minds which can become excessive and cumulative. When we choose to enter a yoga practice with the simple intention of being curious and open to new experiences, free from expectations (called “a beginner’s mind’), each class has the potential to put us in touch with ourselves at a deeper level, increasing self-awareness of the sources and sensations of our stress.

yoga at worcester fitness
Practicing the yoga postures, (asanas) encourage us to attend to the multiple sensations...

Asanas

Practicing the yoga postures, (asanas) encourage us to attend to the multiple sensations; the slow, rhythmic movements of the body, as it moves in and out of the postures.  This asks us to be attentive to the present moment, the “here and now”.  It allows the opportunity to let go of repetitive thought patterns and worries.

The breathing component of yoga practice focuses on energizing and relaxing with the cycles of inhale/exhale.  This simple, yet profound action assists in releasing tension and improving vitality.

Worcester Fitness Yoga Classes
The breathing component of yoga practice focuses on energizing and relaxing with the cycles of inhale/exhale.

Relaxation

Finally, complete relaxation of body and mind allows for integration of the yoga practice on a more holistic, complete level.  For this reason, relaxation pose is often done as the final component of a yoga routine.

Yoga has often been described as a natural prescription for health and stress management.  It has numerous benefits, one of which is renewal at the levels of mind, body, and spirit.

Robyn dos Santos is a professional, licensed therapist and counselor.  She is a yoga instructor and therapist.
 

Weight Loss 75% Diet, 25% Exercise

By Emily Creamer-Collins, Master Trainer
Worcester Fitness 

If fat loss is your goal, both nutrition and exercise are important. Generally speaking, weight loss is 75% diet and 25% exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.

Weight Loss at Worcester Fitness
If fat loss is your goal, both nutrition and exercise are important.

Calories in/out

On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers who didn’t diet lost only six pounds over about 21 weeks. It’s much easier to cut calories than to burn them off.* For example, if you eat a fast food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ‘undo’ it!

So what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on real food - fruits, vegetable, lean proteins and whole grains.

*Huffington Post 2014

Worcester Fitness Nutritional Advice
"I recommend striving for a more balanced plan that focuses on real food - fruits, vegetable, lean proteins and whole grains. "

Less Meat, More Plants

One of my favorite quotes is from Michael Pollan, author of Food Rules, “Eat food, not too much, mostly plants.”  There’s no room for processed food in that rule!

But do yourself a favor and try focusing more on the FOOD you’re eating and less on the CALORIES you’re taking in.  Most people think controlling portions means counting calories, but there’s a better way.  Leading nutritionists at Precision Nutrition developed this cool Hand Measure System to use instead of getting bogged down by the confusing art of calorie counting. 

Palm of your hand

And your hand is all you need!

Your hand is proportionate to your body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients – minimal counting required. 

Here’s the breakdown:

A serving of protein = 1 palm

A serving of vegetables = 1 fist

A serving of carbs = 1 cupped hand

A serving of fats = 1 thumb

Here’s how to use this method to build a plate of food:

 

Step 1 = PROTEIN (meat, fish, eggs, cottage cheese, Greek yogurt)

Men: two palm-sized portions [~ 40-60 g protein] Women: one palm-sized portion [~ 20-30 g protein]

Step 2 = VEGETABLES (broccoli, spinach, salad, carrots, etc.)

Men: two fist-sized portions
Women: one fist-sized portion

Step 3 = CARBOHYDRATES (grains, starches, beans, and fruits)

Men: two cupped hand-sized portions [~ 40-60 g carbs] Women: one cupped hand-sized portion [~ 20-30 g carbs]

Step 4 = FATS (oils, butters, nut butters, nuts, and seeds)

Men: two thumb-sized portions [~ 15-25 g fat] Women: one thumb-sized portion [~ 20-30 g fat]

Worcester Fitness Nutrition
"...pay attention to results."

Calories

Men eating 3-4 meals as outlined would get around 2,300 – 3,000 calories each day.

Women eating 3-4 meals as outlined would get around 1,200 – 1,500 calories each day.

This system is easier than counting calories and nearly as accurate.  Just like with counting, though, pay attention to results and adjust as needed.

Try it out and let me know what you think!