Look Good and Feel Great by Summer!

The official start of Summer is only 3 months away! You can start now and make a real difference in you weight and shape.

Here are some facts:

Determining your maintenance BMR (basal metabolic rate) and then adjusting the number of calories you eat as well as when you eat can make a healthy weight loss difference in as little as 30 days!

Your body likes consistency. Diet, cardio, weight and resistance training and core work will bring results.

Our recommendations for the fastest weight loss and toning results:

• Use BMR analysis, meal diaries and complete nutrition reports and then adjust your diet accordingly. Do weekly weigh-ins with your personal trainer.
• Do cardio 5-6 times per week for 20-30 minutes and after each personal training session. Cardio includes cardio equipment like treadmills and ellipticals as well as jogging, biking , swimming and taking a class like boxing, kickboxing or spinning.
• Train either three 1-hour sessions or 4-5 1/2-hour sessions per week. Our trainers will focus on weight loss, conditioning and toning.
• Stretch every day to help maintain your aggressive weight loss and conditioning scedule and be sure to get enough sleep.

In the next few weeks we will discuss specific types of exercise we use in training for maximum toning, body shape and weight loss results.

The Importance of Stretching & Muscle Therapy

Our focus this week is on stretching. Stretching and ongoing muscle therapy are important components to keeping your exercise regimen progressing. Your Health & Fitness Tip outlines some basic stretches, treatment of strains and ways to prevent muscle strain.

Take 5 minutes right when you get out of bed to stretch areas that tend to be sore or that you regularly pull. Backs especially need stretching after a night's sleep.

Remember to stretch all parts of your body, and those that get used a lot through the day. For instance:

• If you type or text a lot, stretch your wrists, hands, and forearms up to the elbow.
• If you sit or drive for several hours a day be sure to stretch your lower back and your neck.

Don't forget to stretch areas that you may not think of--

• With your shoes and socks off, stretch all of the toes and muscles in your feet.
• Stretch your ankles--forward, backward, up & down.

If you strain a muscle--

• Ice immediately, then again later in the day.
• Heat the next morning.
• Repeat the heat in the morning, ice at the end of the day until you no longer feel the injury. This may take up to 2 weeks.

If you severely strain a muscle--

• See your doctor or our Chiropractor, Dr. Singh.
• Dr. Singh, and Oana, our Physical Therapist can manipulate, stretch and add Cold Laser, Electric-Stim, or Ultra Sound as appropriate. BodyByGeoff is in-network for Blue Cross, United, Aetna, & PHCS.

Finally, prevention is always best--so along with the stretching, consider complimenting your exercise with classes that improve flexibility such as Yoga, T'ai Chi, and Pilates. See our class schedule for classes offered in Reston & Ashburn.

Solution to your New Year's Resolution

It's February 25 and your New Year's resolution to lose 10 pounds is not working. Or, you've lost 10 pounds and still feel flabby. It's not too late to get back on track and keep your resolution! We can help you.

Everyone loses weight differently. The first five pounds in the first 2-3 weeks is the easiest and then it gets tougher.

Most people have a harder time losing core fat as they get older. Your metabolism slows down and you have to work harder to keep it off.

We sit more at our desks and behind the wheel which tends to let weight sit at the middle. This is a health risk.

What Works?

Weight and resistance training, core training, especially while moving--or conditioning at least three times a week.

Cardio exercise of 15-30 minutes 5 times a week.

Eating less than what it currently takes to maintain your current weight (BMR). Fine-tuning the frequency of smaller meals and when you eat.

We find that most of our clients eat too many carbohydrates; too much sugar, fat and sodium. You may not even realize it.

Tools we have:

1. Proven 90-day Basic Results Program for Weight Loss: Personal Training Regimen, Cardio, Targeted Nutrition, Weigh-In and Progress Assessment Accountability.

2. Other fitness professionals to help you keep everything working or help solve tough problems: Registered Dietitian, Massage Therapy, Physical Therapy, Chiropractic.

Cardio & Aerobic Exercise is also Important

Cardio and Aerobic Exercise are important along with weight and resistance training to keep the weight off, strengthen your heart and lungs and to improve your overall mental acuteness. Logging miles on the treadmill can be a bit boring, so we offer some great alternatives to keep you moving and add variety to your routine.

At BodyByGeoff we incorporate movement, or conditioning, into our personal training to give you the benefit of weight, resistance and aerobic exercise all in one workout.

You can also attend classes for cardio variety.

Spinning
Mondays at 6:30pm in Ashburn (starts Feb. 25)

Kickboxing
Saturdays at 9am in Ashburn

Boxing
Mondays at 8pm in Reston

Introduction to Spinning

Spinning was created by world-class cyclist "Jonny G." Goldberg as a convenient and quick way to train for races. In 1989 he and John Baudhuin opened the first spinning center in Santa Monica, California.

What is it? Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called (obviously enough) a spinning bike. As you pedal, motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout, "You're going up a long hill now, you can't see the top yet!" During the class you vary your pace, sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you focus inwardly and work on your mind as well as your body.

Because you stay in one place with the same basic movement throughout, Spinning doesn't involve a lot of coordination; it's easier to concentrate on your form than in other types of aerobic classes. Although you follow the general instructions of the spinning instructor, you are in control of your pace. Spinning is for everyone regardless of your fitness level: you control the level of difficulty by simply adjusting your pace or the tension knob on the bike.

Purchase a Class Card in Ashburn and GET 1 FREE

20 Classes for $99!

Group Classes in Ashburn

This Saturday, February 9th is the first day for Group Classes at our Ashburn Center. Group classes are a great way to get in shape--and have fun. We have Yoga, Pilates, Kickboxing and Spinning all at our 20 classes / $99 rate! For a limited time we're also offering 1 FREE class when you purchase a package. See below for details and a complete class schedule.

Ashburn Class Schedule

Kickboxing with Mujahid
Saturdays: 8am - 9am

Yoga with Olena
Saturdays: 10am - 11am

Pilates with Olena
Saturdays: 11am - 12pm

Spinning with Heidi
Mondays: 6:30pm - 7:15pm

COMING SOON!

AbBusters with Olena
Limited Series: April thru May

Freezin' for a Reason

This Saturday, February 9th at 2pm BodyByGeoff is sending it's best and brightest into the chilly depths of Lake Anne. James, Geoff, Luke, George & Solomon are participating in Northern Virginia's First Annual Polar Plunge to benefit Camp Sunshine. Come on out to support our trainers and Camp Sunshine! See how below.

To benefit Camp Sunshine, a retreat for children with life-threatening illnesses and their families.

Since the start of Camp Sunshine in 1984, over 5,000 families from 46 states and 15 countries have been served. Some of those families have been from the Virginia/Maryland/DC area. Sadly, even with multiple sessions being added annually at Camp Sunshine, there are still many more children being newly diagnosed each year.

How Can You Help?

Sponsor our trainers! They've made you sweat, now make them shiver! Pledge your support! Any amount is greatly appreciated by BodyByGeoff and the campers Camp Sunshine!

Donate! Click on the link to donate directly to Camp Sunshine.

Take the Plunge! Sign up here. Put on your swimsuit and face the freeze yourself!

This program is recommended by the following Virginia-area treatment centers: University of Virginia Children's Hospital, Children's Hospital of the King's Daughters, Medical College of Virginia, Children's National Medical Center in D.C., Alfred I. DuPont Hospital for Children in Delaware, Johns Hopkins Children's Center in Maryland, and University of Maryland Hospital for Children.

A Dietitian's tips for Healthy Weight Loss and Weight Maintenance,

Susan Moore is a registered dietitian and certified Leap Therapist, and sees clients on Tuesday evenings at Body By Geoff in Reston. Please call for an appointment and go to our website under Healthy Weight Loss to learn more about Susan.

1. Get a good night’s sleep. It is now well established that there is a connection between sleep and the regulation of appetite and satiety. Adequate sleep, seven – eight hours a night for most of us, lowers the production of leptin, along with increasing levels of grehlin. Leptin is a blood protein that suppresses appetite, while grehlin is a substance that affects satiety and higher levels makes people want to eat more. If you are not getting enough sleep (and this is especially true for children) it is a set-up for wanting to eat more, but not feeling full. Tough combination. Lack of sleep also interferes with insulin production and increases the inflammatory process of other diseases. One of the best diet related changes to help with sleep includes getting enough magnesium in your diet. Green leafy vegetables, whole grains and nuts are among the best sources. Magnesium citrate is the supplement of choice, starting with 250 mg. Do not go above 2000 mg without checking with your physician.

2. Out of sight, out of mind. The sight of food is the Number 2 reason people. This is a classic behavior modification technique that we have all heard about for years, but it works and is worth re-visiting. Get tempting foods off the counter, out of the kitchen if necessary or into containers that you can’t see through. Don’t be deceived by the simplicity. Think about the number of times you have reached for something because it was there. Usually, we won’t go to another room to find snacks if we are eating on impulse. BTW- the Number 1 reason we eat is hunger, hence the recommendations for breakfast/morning meal and small snacks during the day.

3. Pump the fiber and phytochemicals and antioxidants and…. Aim for 5 – 9 servings of vegetables and fruits per day along with whole grains. Along with increasing satiety, they will help with blood pressure, cholesterol and decreasing the risk of cancer.

4. Do the math dance. Gaining and losing weight doesn’t happen on a 24 hour clock. It is more like a bank balance. Some days are high, some are low, and it is the average over time that determines your weight. Use this to your advantage. Find ways to use more calories than you need on days when it is easy and give yourself a safety net for the days that seem hopelessly high in calories. Remember it takes an extra 3500 calories to make a pound of body fat and the same is true in reverse. If you think about this averaged over time it can have a nice impact on your weight loss or overall health goals. A 100 calorie per day negative balance would equal a pound a month weight loss or 10-12 pounds a year. 200 calories per day negative balance would equal a two pound weight loss or a 20 – 24 pound weight loss per year.

5. Give your body a good foundation. Consider a well-formulated multi-vitamin and multi-mineral if your eating is less than stellar.

The Importance of Core Muscles for Functional Fitness

Training the muscles of the core corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. And this is one of the most valuable things our personal trainers can do for you.

What are the Core Muscles?

Core muscles run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle to create a solid base of support. We are then able to generate powerful movements of the extremities. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs.

Muscles that accomplish this goal include:

Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.

Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.

External Obliques - located on the side and front of the abdomen.

Internal Obliques - located under the external obliques, running in the opposite direction.

Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

Erector Spinae- This group of three muscles runs along your neck to your lower back

Hip Flexors - including the Iliopsoas, rectus femoris, tensor fascia lata - located in front of the pelvis and upper thigh.

Gluteus medius and minimus - located at the side of the hip

Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.

Hip adductors - located at medial thigh.

Strengthening the Core Reduces Back Pain

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

New Year, New Programs

With every New Year comes change and BodyByGeoff is excited to announce new programs and services to better serve our clients. By client request, we now have Online Scheduling and New Annual Training Programs.

Online Scheduling

BodyByGeoff Now has On-line Scheduling. You can go to our website: www.bodybygeoff.com and click on the scheduling icon in yellow on the right side to view available times for the day.

• Request a login and password to view your scheduled appointments and request future appointments.
• You can also view schedules on your iPhone or Blackberry.
• Request a message be sent to your cell phone as a text message.

We are doing everything we can to keep everything at your fingertips and make scheduling easy.

Please remember that our appointment cancellation or rescheduling policy is now 4 hours before your appointment or the night before close of business if your appointment is at 5, 6, or 7am the next day.

New Annual SuperCard Options

BodyByGeoff has new Annual SuperCard Options:

Single client options--

• Personal Training-- 8 sessions or 2 x week for $375/month
• Personal Training-- 12 sessions or 3 x week for $475/month

Buddy client options--

• Personal Training-- 8 sessions or 2 x week for $225/month each
• Personal Training-- 12 sessions or 3 x week for $300/month each

All options get 1 FREE monthly massage plus unlimited FREE classes.

Services are available each month and not carried over.

Save 5 % and pay for the entire package upfront. Call James for details.

5 Tips to Avoid Overeating During the Holidays

With the holidays upon us there are plenty of temptations and opportunities to overeat. Before you derail your diet and exercise routine and reverse the progress you've made, follow these tips to avoid overeating during the holidays.

1. Eat a snack before you go to the party. This will help you not to eat so much and to not have that first drink on an empty stomach.

2. Watch Drinking your Calories. For instance--Eggnog may be a holiday favorite but one tasty cup contains about 257 calories and 14 grams of fat -- and that's not including the distilled spirits. Instead of throwing away calories on a cocktail, enjoy a sparkling glass of champagne, which weighs in at a more reasonable 100 calories.

3. Desserts will Surprise You. One slice of pecan pie has about 400 calories. That's more than your average candy bar. A lighter dessert option is pumpkin pie, which has 200 calories. Just be sure to limit yourself to one slice and skip the whipped topping and ice cream on the side.

4. Seconds & Thirds! Food is abundant. Watch for the party server coming around 2 or 3 times or reaching for the bowl of mashed potatoes the 2nd time. Also watch for the multi-dessert portions at parties.

5. During & Post Holiday Blues & Stress Eating. We all are under time constraints and emotional stress during the holidays. Watch eating when you are not hungry, at night and reaching for food that makes you "feel good."

At BodyByGeoff, nutrition assessments come with our personal training at no extra charge. We provide weekly weigh-ins, food logs & reports, personal maintenance calorie levels as well as a personal recommended diet. We also Diet-to-Go meal plans. Book an appointment with our registered Dietitian, Susan Moore for more in-depth help and Chef Sandy for meal planning.