Membership Specials

1)      Sign up for 6 months and receive 6 free personal training sessions

2)      Sign up for 12 months and receive 12 free personal training sessions

3)      Sign up for at least 6 months and get FIRST 2 MONTHS FREE

Offers Expire 10/1/10

Sports Performance Training Packages For all locations

1)      Buy 18 sessions get 3 Free ($90 Savings!!),

2)      Buy 24 get 4 free ($110 Savings),

3)      Buy 30 get 5 Free ($125 Savings!!)

Offers expires 10/1/10

Personal Fitness Training Packages

1)       Buy 10 SESSIONS and receive a coupon for $50 OFF ANY TRAINING PACKAGE

2)      Buy 20 sessions and receive a coupon for $100 OFF

Offer Expires 10/1/10

Group Exercise Specials and Updates:

1)      Group Ex Membership – $50/month until 2011 – OFFER EXPIRES 10/1

2)    4 DAYS OF FREE GROUP EXERCISE CLASSES!

September 7th – 10th

Schedule of FREE Classes:

Tuesday – Sept. 7
Total Tone – * new time 9:45-10:45am – Yvonne

Yoga – 5:00-6:00pm – Felice

Wednesday – Sept. 8

Yoga - 9:30-10:30 – Rachel

ZUMBA – 10:35-11:35am – Hayes

Cardio Kickboxing – 6:45-7:45pm – Yvonne

Thursday – Sept. 9

Total Tone – 9:45-10:45am – Yvonne

Friday- Sept. 10

Yoga- 8:00-9:00 – Felice

Cardio Core- 9:30 – 10:25 – Rachel

Pilates, Abs, Back and Butt -10:30-11:30 – Anne

CHECK OUT OUR WEBSITE FOR OUR SEPTEMBER CALENDAR FOR ALL OUR CLASSES BEING OFFERED!!

The following classes are being held at FITLIFE in September.  REGISTER for these 3 classes individually at FITLIFE!

Note: You will not be able to register for any of these 3 classes through the Township.

** Total Tone starts at 9:45-10:45am -

6 week class ( 12 classes total) – $96  Starts Sept. 14th

**ZUMBA – Check out this awesome class on Wednesdays at 10:35am!!

8 week class – $64  Starts Sept. 22nd.

***Beginners YOGA – Friday mornings at 8:00am!

8 week class – $64   Starts Sept. 17th

 Maintaining an exercise streak involves you physically, mentally and emotionally. Nonetheless, I’ve learned a few important lessons about training more consistently—at anything: Check out the link below and challeng yourself for the next month!

http://www.coreperformance.com/daily/one-small-change/30-workouts-in-30-days.html?utm_source=Publicaster&utm_medium=email&utm_campaign=30%20Workouts%20in%2030%20Days

Side stitches are pains that occur usually just under the ribs when running. It seems that an unconditioned diaphragm is the cause of this pain more often than not.

Some other causes for this pain include food allergies (often milk), “gas”, or just having eaten before running. Either running a greater distance than usual or at a faster pace than usual will bring this pain on.
 
When it is caused by lack of conditioning a few strategies can be employed. First run slower and longer. Breathe fuller and try “belly breathing” where you allow your stomach to be “relaxed” and pushed out as you inhale and then contracted slightly as you exhale fully. The head cross-country coach at Council Rock North showed us this over 8 years ago and we have had much success with our athletes.

Breathe rhythmically and make sure that you are not holding your breath.
Another breathing tactic that is tried is exhaling against resistance through pursed lips. This combined with belly breathing may be the best approach. Fitlife also suggests adding an abdominal strengthening exercise to your regimen.  Feel free to contact us to find out how!

Approximately 300 people took on the Bucks County Half Marathon on Sunday April 11th at the challenging Tyler State Park course.

Fitlife Head Trainer Brain Redard completed his first ever 1/2 marathon after training extensively for 12 weeks.

Jess Schuck, Fitlife’s customer service rep, as well as Fitlife clients Ashley Kube, Heather Brossman, and Trish Morgan completed the race. The 13.1 miles looped through Tyler State Park. Hilly as can be and brutal straight to the end.

Great experience and quite an accomplishment for all of those who finished no matter what time they posted!

FIT LIFENorthampton Herald2010

Click the link above to see our recent article in the Northampton Herald.

1. Prepare Your Body
Ever feel like you’ve hit a wall just five minutes into your workout? “Think of it as an oxygen debt,” says Alwyn Cosgrove, author of The New Rules of Lifting. “Your body isn’t able to transport oxygen to your muscles quickly enough so it builds up lactic acid and you start to really feel it.” The solution: Always perform a dynamic warm-up, before you run, bike, lift weights, or play sports. “By ramping up the intensity slowly, your body uses oxygen efficiently so you’ll avoid sputtering out early,” says Cosgrove. Try this 7-minute routine before your next training session.

2. Train Fast to Move Faster
“Quickness isn’t just about how big and strong your muscles are, but how efficiently your brain can communicate with your body,” says Anthony Slater, head performance specialist at Core Performance Center. At the end of your warm-up (a.k.a. Movement Prep), tack on a couple “rapid response” drills. Watch videos of three super fast moves to add to your routine.

3. Update Your iPod
Here’s a simple way to improve your running performance: Add up-beat songs to your iPod. British researchers found that runners who listened to songs with 120 or more beats per minute (BPM) boosted their running capacity by up to 15 percent. Download Core Performance collection of 120+ BPM tunes.

4. Hit the Showers
You can actually speed up your body’s recovery process by alternating between hot and cold temperatures in your post-workout shower. Sue Falsone, director of physical therapy at Athletes’ Performance in Arizona, says it works because “the blood vessels dilate and constrict, so there’s a pumping action. This increases blood flow, which is important for muscle recovery.” Build up to longer durations under cold water if you work out in the morning. It’ll leave you feeling energized, focused, and ready for the day.

5. Hoist Iron to Run Faster
Dedicate yourself to lifting weights if you plan on pounding the pavement. Since you run with your whole body and not just your legs, you need to strengthen it all in the weight room. This is especially important as you undertake a new goal like completing a 5K or half-marathon. Your weight workout can help reduce the risk for running injuries and increase strength and power that you need to finish faster.

6. Train on One Leg
Work on balancing your strength by training your legs with unilateral movements, or exercises that work your legs individually, such as split squats, lateral lunges, single-leg squats, and single-leg Romanian deadlifts. These movements not only strengthen each leg individually, but also improve the overall strength of your legs together to give you better stability, balance and power.

7. Prepare for Your Next Workout
Pay attention to sleep, massage and nutrition. While this may not seem like a training tip, rest and regeneration will help your body bounce back stronger the next day and stay mentally and physically fresh.

Portions of this post were provided by Core Performance.

“Parts of a CNN newsfeed”

Childhood obesity experts mention common solutions for reducing childhood obesity: require more physical education classes (training), improve the nutritional value of school meals, encourage kids to play more sports and put away the video games and cell phones.

Pate, the Heart Association spokesman, says parents can do their part by telling their kids to go outside and play.

But what about parents who are afraid to send their kids out to play? Pate says that statistics show that kids are safer than they’ve ever been, despite the lurid headlines on cable news.

Unless parents live in an awful neighborhood, they should encourage their kids to play outside with others and take common-sense safety precautions, he says.

“I do worry that with the 24-hour news cycle and the tendency to expose everyone to very unfortunate incidents that occur in one place, that some parents become hypersensitive to safety concerns,” he says.

Pate doesn’t just draw on his medical expertise to advise parents. He cites his own life. He grew up in upstate New York, where his family didn’t own a television until he was 5 years old, he says.

“I don’t really remember what I was doing before 5, but it wasn’t watching TV or surfing the Internet,” he says. “Staying inside was not very interesting.”

Pate’s kept his active lifestyle as an adult. He’s 62 now, but he’s never abandoned his desire to keep moving. He has run in three U.S. Olympic Trials marathons and in the Boston Marathon.

But when he drives through America’s silent communities now, he doesn’t see many kids running. He’s sorry that more kids don’t live the life he once did.

“I really do think the norm was that kids came home from school at 3 p.m. and the mom said, ‘Get out of here and be home for dinner,’ ” he says. “There were a lot of good reasons for that norm.”

1. Drink up!
No matter what week of the training schedule you’re on, practice proper hydration. Place heavier emphasis on downing drinks when you’re in warm, humid environments. Here’s a good rule of thumb: whatever half your body weight is, consume that many fluid ounces every day. Water is your best option, except during longer bouts of exercise, when a sports drink, like Gatorade, is perfect.

2. Eat consistently
You can’t afford to skip meals throughout the day. You need to maintain your energy levels for training and recovery. Develop a regular eating plan that has you fueling up five to six times throughout the day, including before and after workouts.

3. Eat a balanced and varied diet
Each food group provides specific nutrients needed to support your training. For example: breads, grains, cereals, pastas and starchy vegetables load you with carbohydrates, which fuel activity; meats, poultry, eggs and low fat dairy products have valuable, complete proteins, which prevent muscle breakdown and speed recovery. Fruits and vegetables contain beneficial phytonutrients and antioxidants, which fight the free radicals your body produces during heavy training. As the training program intensifies, increase your antioxidant intake to combat the added stress on your body.

4. Pre- and Re-Fuel
The most important eating periods are before and after exercise. Consuming carbs and a small amount of protein before helps you perform and reduces muscle damage that occurs as a result of training. No longer than 45 minutes after a workout, refuel with a minimum of 15 to 20 grams of protein and 45 to 60 grams of carbs to restore glycogen levels and facilitate recovery. You can slightly increase or decrease your carb intake based on the intensity and duration of a particular workout. A protein shake can be a convenient post-activity option, if taken in combination with carbohydrate-rich foods.

5. Eat enough quality calories
This tends to be the most neglected nutrition goal. The main objective of Fitlife’s training plan is to improve strength through a combination of explosive work and weightlifting, which means you need more total calories than in-season. As calories increase, so will protein intake. You need to make sure that the protein comes from quality meals and snacks—rather than consuming straight protein.

You can fulfill your caloric needs by spreading meals throughout the day

Ask a Fitlife Trainer how our customized Meal Plans can help get you the results you want.