A Change in Lifestyle, Means a Change in Mindset

A Familiar Story...

Tell me if this scene is familiar to you: It's the New Year and you've signed up for a gym membership to start the "New Year, New You" fitness journey. From there on out, one of two things happen: 

1. You never go to the gym because you've psyched yourself out before you've even ever set foot into the hallowed halls of the fitness gods or,
2. You  go to the gym and psych yourself out because you're intimidated by the number of fit members at the gym who you think might judge you for either not lifting enough weight or lifting it the wrong way. You've seen the videos of those gym members doing the workouts all wrong, and you don't want to be the next poster child of how not to workout. 

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I understand. Going to the gym as someone new to the fitness scene is one of the most intimidating experiences you'll ever be a part of. I'll even rank it higher than starting a new job, because at least there you already know you've been somewhat accepted into the workplace community due to the fact that they hired you and somewhat believe in you and your skill set. The problem is that we're our own worst enemies, but don't worry I'm here to help you defeat the enemy that is ourself. 

With the following tips I'm about to list, you will stroll into the gym tomorrow a confident fitness rookie. Well, maybe not tomorrow. BUT, after you've completed your day of rest be sure to start your routine Saturday or Sunday. Here we go!

1. Come with a plan and set a goal(s). This is probably the biggest mistake I made when I first started going to the gym in college. The only things I really knew how to use were the treadmill and bike. Even the circuit machines intimidated me and they told you how to use them...WITH DIAGRAMS!!! When you enter the doors of your new fitness facility you need to have in mind what you're even there for. Some of the best advice I believe I have ever read in regards to the gym and self image was to find a picture of what you want to look like online and make that your goal (The book Bigger, Leaner, Stronger is a great read, and I highly recommend it. Matthews goes well beyond just the fitness advice, and well into the dietary importance of fitness as well). Once you have a goal in mind, you can design, or have designed, a lifting or fitness program that is tailored specifically to you.That brings us to our next goal...
2. Bring an experienced buddy or hire a trainer. One of the easiest way to overcome the intimidation of being judged at the gym for possibly not know how to conduct a lifting or exercise routine is to have someone with you to show you the way. If you don't know anyone personally who can show you the ropes, hire someone who can for a couple of sessions. This is the easiest way to jump-start your journey at the gym, and will give you the boost of confidence that you need to ensure that you're doing things right. 
3. Spread out the workouts. I mean this in two ways:
1. Don't burn yourself out. Start by going 2-3 times a week for the first couple months and then move into a routine of about 5 times a week, or maybe more depending on your schedule. 
2. Don't work on the same muscle group everyday. If your doing biceps on Monday, don't do them Tuesday as well. You can do total body workouts, but don't do them everyday in a row. Your muscles will get tired and you won't see the gains or results that you want to. 
4. Treat yourself.
   
   Don't be afraid to buy a couple workout shirts, pants, shoes, etc., and definitely don't be afraid to buy supplements. In terms of supplements, I'm talking about vitamins and possibly protein. Tomorrow I'll be posting an article on essential vitamins to get you started, so keep an eye out! In terms of buying yourself clothes for the gym, make sure they're comfortable and not too baggy. 2-3 sets of workout clothes will do to start, but you'll find yourself buying more as you go along and start treating the new body you've earned after hard work at the gym.
5. Pick a gym that suits you. Make sure you don't purchase that new gym membership online. Shop around for the new fitness facility your about to become a part of. If your looking for casual fitness, you probably shouldn't be joining a bodybuilding gym. You'll be able to tell how comfortable you'll be as soon as you set foot in the door. 
6. Diet is as important as exercise. If you don't eat right, most of what you do at the gym won't really matter. Watch your calorie intake and your macronutrients. What are your macronutrients? They're your carbohydrates, sugars, and protein. Too much or too little of any of them can make or break your goals.
7. Track your progress. Make sure that you're keeping track of your progress every step of the way. Weigh-in every week and keep an eye on that waist line. If you not seeing any improvement within the first 3-4 weeks, you might want to reevaluate your routine and diet. 
8. Have fun and don't give up. If you're not having fun or enjoying yourself somewhat at the gym you're not going to reach your goals as easily. When you're not having fun you'll probably give up faster as well, and no one benefits from that. Mix up your routine or find things to do that you can't in the gym that still burn calories.

Can You Recommend a Gym For Me?

Why yes I can. The M.O.G.'s in Perry Hall or Bel Air are the perfect places to start your fitness journey and new lifestyle. Our professional trainers will conduct an initial evaluation and then design a personalized workout program tailored only for you. We then give you dietary recommendations along with the workout program. Quarterly evaluations are scheduled to scientifically track your progress. Best of all, there's no intimidation factor and a trainer is there to help you the entire way. Name another fitness facility that does that, I dare you to find one. Contact us at our Bel Air (410-638-5525) location or Perry Hall (410-529-0989) location to schedule your initial evaluation today.

Don't Forget! We're running a 90 Days for $90 special now through March.

Bonus: 6 weeks of personal online health coaching challenge included if you sign up before January 10.

Muscle of the Month- Muscles of the Core

January 2016 Muscle of Month- Muscles of the Core

Welcome to the first month of the our series "Muscle of the Month"!  The first month, January 2016, will focus on core muscles.

When you think of the core muscles, most people think of "abs" or  a "six pack". What a lot of people may not know, is that the "abs" are made up of four different muscle groups that all contribute to the look of a "six pack". The core is made up of the transverse abdominis, internal and external obliques and the rectus abdominus.

The core encompasses five different components of core stability which include strength, endurance, flexibility, motor control and function. More specifically, the muscles of the core promote spine stability, the ability to flex, side bend and rotate the trunk, protect the abdominal organs, core stability and trunk mobility.

The core is one of the most important parts of your body when it comes to daily functioning and living. Having a strong core is crucial to living a healthy life and preventing everyday injury. A strong core can help with on-the-job tasks, preventing sports injuries, housework and gardening, balance and good posture. Everyday, when you lift, twist, bend, carry or reach, you are using your core. The stronger your core is, the easier these everyday tasks will be. Additionally, maintaining a strong core will help prevent falls and injuries as we age. 

Be sure to check back each week during the month of January for an exercise and stretch for your core!

Our 90 days for 90 dollars promotion is a great way to start get your core, body and mind in shape!

M.O.G Fitness Evaluation

Getting Your M.O.G Fitness Evaluation

The Purpose
The MOG Fitness Evaluation, which gives you a fitness score, allows you to understand your current level of fitness. From there, the MOG staff is able to better set specific and realistic goals for your personalized exercise program. Additionally, the MOG fitness evaluation allows for a reliable retesting method for the staff to track your progress and effectiveness of your exercise program.With your MOG membership, you will be re-tested every 3 months and will be given an update on your fitness level.

The Testing
To begin, the MOG Fitness Evaluation will get a full orthopedic history and screen so the exercise professionals can account for any type of restrictions or weaknesses you may have.  From there, the MOG staff will measure the following

• Height and weight
• Resting heart rate, blood pressure and oxygen saturation
• BMI (body mass index)
• Percent Body Fat
• Waist and hip circumference
• Estimated VO2 max
• Functional tests

The Scoring
It has been determined by the MOG staff that the tests for BMI, body fat percentage, waist circumference and sub maximal VO2 level have sufficient research that provides a normal value for age and gender. Points are applied to each of the four tests and added together, resulting in the MOG Fitness Score.

For each of the four measurements taken, 3 points are assigned for a normal score. If the results of the measurement is between 10-20% of normal, 6 points are applied to that measurement. 20% or more above normal, 9 points are applied to the score. By adding the four assigned points, a total is given, representing the MOG Fitness Score. The goal of the MOG Fitness Score is to reach 12 as the total, requiring that all 4 scores be at or well within the normal ranges for age and gender.

Ask about the MOG your initial fitness assessment today! Get in while we are offering our 90 days for 90 dollars New Year promotion. 

Healthy Lunch Options Without Breaking the Bank

Work Smart, Work Healthy

If you're anything like me you probably hate preparing lunch. You can ask my coworkers; I eat a container of low fat cottage cheese everyday which helps me meet my daily protein goal due to the 84 grams per serving. I eat it not only to gross my coworkers out, but because all I have to do to prepare it is open the top of the container and sprinkle sea salt on top. Should I eat other stuff? Yes. Will I? Hopefully, and with some of these fast, cheap recipes it will be a little bit more of an attainable goal.

1. Creamy Avocado and White Bean Wrap: Beans are a great source of protein with relatively low calories while the avocado serves as a healthy filler.
2. Quinoa & Smoked Tofu Salad: I LOVE QUINOA! If you haven't figured that out by now, it was only a matter of time before you did. Why do I love it? It's easy to make in large batches, I get my whole grains and protein all in one sitting, and most importantly its filling. Toss it on some protein packed tofu and vitamin rich greens and you've got yourself a meal fit for a king, but fit for your wallet as well.
3. Mediterranean Wrap: Chicken, lemon and herbs. What's not to love here. Lean meat gives you the protein, while the rest of the fillers give you all the vitamins. Team work makes the dream work.
4. Veggistrone:I'm not going to lie, I usually hate bringing soup to work. It's messy, leaks in my car and on me, and it's an overall pain to deal with. This recipe, however, is different in that it is more substance than broth and packs a punch of nutrients for about a week's worth of lunch. They just might have me sold.

HEY YOU!  Don't forget to sign up for our 90 Days for $90 promotion at our Bel Air or Perry Hall Locations!!!

Last Minute Healthy Holiday Options

Holiday Pant Sizes: Go Down, Not Up
Too often we elect to make or bring quick, simple and fattening meals such as mac n' cheese, casseroles, mashed potatoes and pies. Now is the time to buck the trend! Listed below are four recipes that can make you a Healthy Holiday Hero!

1. Quinoa Salad with Oranges, Beets, and Pomegranate: The whole grains in this salad are full of protein and fiber leaving you full, without eating triple the calories you would with a casserole. 
2. Roast Chicken with Pomegranate Glaze: The lean white meat will supply your body with enough protein to build strong muscles and keep that stomach full without overstuffing until the clock hits 12 on New Years. Not to mention the glaze adds a healthy sweet alternative to desserts.
3. Sweet Potato, Red Onion & Fontina Tart: Low in Calories and fat, the sweet potato is a great health option for any holiday platter. The red onions will also give you a healthy supply of vitamin B6 and a boost of energy to keep on through the new year!
4. Brussel Sprouts with Chestnuts and Sage: Greens and protein all in one delicious dish. What more could you want from a great tasting New Years Dish?

3 Steps to Get Back on Track After the Holidays

Why wait until the New Year to get back on track after the big holiday season?? You can still enjoy your New Year's Eve and the beginning of the new year, but get back on track now with your diet and exercise.

After gathering with friends and family through the holidays, you may have enjoyed your fair share of hearty food and sweet desserts, which is fine! 

But, if you are feeling a little lethargic and not like yourself after this holiday season, start your Monday and a new week off on the right track with these 3 healthy behaviors.

1. Start Eating on a Schedule. Start each day with a nutritious breakfast and try to eat at least every three hours throughout the day. Starting your day with a healthy meal and keeping it going throughout the day will help maximize your metabolism, regulate your blood sugar and level out your appetite. 
2. Drink more water. Not only does water help with your metabolism, but water helps flush out any excess sodium you may have in your body from holiday meals. Aim for about 8-10 cups of water each day, and keep this habit going!
3. Cut back, but don't cut out carbohydrates. For your main meals, pair lean protein with veggies, healthy fat and a small serving of whole grains. Doing so will help to maintain your calorie-burning muscles rather than forcing your body to use protein for fuel.

Need help getting this done? Come visit our MOG and get help from our highly trained MOG staff!

Lower Bad Cholesterol With These Few Tips!

Eating Without Cheating
Here are a few tips from the folks at WebMD about how to beat bad cholesterol (LDL), while still being able to indulge yourself on some holiday treats!

1.  Have Some Dark Chocolate! In moderation of course. I'm not telling you to eat that whole stocking of ghirardelli chocolate you received for Christmas, just have a square or two! Dark chocolate contains flavonoids, which are antioxidants that lower bad cholesterol. If you're cooking make sure to use dark, unsweetened cocoa powder to get the maximum effects.
2. Avocados aren't just used to make that stuff you pay a couple bucks extra for to put on your Chipotle. Avocados contain oleic acid which helps lower the LDL in your bloodstream. If you're wondering what you make with avocado, here's some recipes!
3. Drink a glass of wine, in moderation of course! Reversatrol, which is found in the skin of grapes, prevents damage to blood vessels and reduces the chance of blood clots hile lowering LDL. DISCLAIMER: Drinking too much has some pretty bad social and physical repercussions.
4. Cheers mate! A cup of green or black tea contains powerful antioxidents that will lower your LDL! Just make sure too keep up a good regimen of oral hygiene. 
5. Be a nut! Cashews, peanuts, almonds, and pretty much every other nut are high in fatty acids that reduce your LDL levels. Again, though, eat in moderation. Nuts are high in calories. 
6. Be whole again with whole grains! Soluble fiber is great for lowering LDL. Oatmeal, bananas, brown rice and quinoa are great sources of whole grain fiber. Here's a link to my personal favorite recipe (Hint: Add some salsa for flavor!)
7. Get some fish on your dish! Reduce triglycerides with a healthy dose of about 8oz of fish a day.
8. Olive oil ain't just for the cartoons, three tablespoons over a salad can help you lower those LDL levels.
9. A'Soy Matey! Okay, that was pretty bad. One thing's for sure though, and that's that eating 25 grams of soy can reduce your bad cholesterol by 5-6%!
10. Eat your beans, fruit and veggies! Experiment with a bunch of different recipes and make it fun and most importantly, tasty!

DON'T FORGET: Our nutrition and health coaches are included in the MOG, and can help you get back on track today!

Watching Your Biomarkers Can Pay Dividends

A Biowhat?!?
Biomarkers!! They're the labels we put on the subcategory of all the medical terms that are important in determining a persons health. Here's a list of some biomarkers that we use here at the M.O.G. to help us help you!
vO2 Max: Measures of the maximum level of oxygen that an athlete can use, measured in kilograms of body weight per minute.
Ventilatory Rate: The point during exercise at which ventilation starts to increase at a faster rate than vO2.
HDL: The good cholesterol. 
LDL: The bad cholesterol.
These are just a bite of what biomarkers there are that physicians, along with other healthcare professionals alike, use to help determine your quality of health. These biomarkers can then be used to determine an exercise program to help you improve them, and thus improve your quality of life. 

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In a recent study 60 male older adults performed a submaximal exercise test (walking on a treadmill at 2.5mph for 6 minutes) and their vO2 and ventilatory rate was measured. The subjects were then asked to perform a color-word Stroop test to test cognitive function. The research found that those with a higher ventilatory rate scored higher in cognitive tests. So what does the mean? Quite simply it means that Exercise=Improved Memory.

Can That M.O.G. Thing Help?
You better believe it. In fact, the M.O.G. has been measuring these biomarkers since before this study was even published. Now, when you see an increase in your vO2 and ventilatory rate during your quarterly evaluation with our professional trainers, you'll see an improvement in your memory and overall cognitive function as well. Come visit us today!!!

ALERT: 90 Days for $90 Special Starting January 1st!!

Staying Motivated During the Holidays

Don' t let the holidays be a reason to fall off of the health wagon! You can stay on track and still make progress, even during the holiday season.
We all know the holidays can be a rough time with staying on track with healthy eating and exercising. We have parties to attend, shopping to do and friends and family to spend time with. Not to mention all of the holiday treats to go along with holiday get togethers. But, you don't have to be stressed about getting off track for the holidays. Here are some ways to stay motivated, but have a little fun and not be so hard on yourself!

7 Ways to Stay Motivated During the Holiday Season

1. Get a Buddy- having someone who shares your same health and wellness goals can help you hold yourself, and your buddy, accountable during the holiday season. Schedule workout times together during the week and chat about your goals and how to help one another stay on track.
2. Move Everyday- this one is crucial! Even if you just go for a short walk on or lunch break, or walk up and down the steps in your home, movement everyday will help you feel better and stay on track. If you have a holiday party or gathering, knowing that you got some exercise in will make you feel better about indulging a little.
3. Treat yourself more often!- as often as everyday! Set daily health goals for yourself and reward yourself for reaching them. Knowing you are making progress on your health during the holiday season should be rewarded. Give yourself credit for doing something you didn't think was possible!
4. Stay hydrated- one of the healthiest things you can do! Staying hydrated will help to control your hunger and cravings when you want to cave at a holiday gathering! Keep a bottle of water with you all the time and use it as a reminder to drink up!
5. Weekly Weigh In- if weight loss is your goal, weighing yourself weekly and seeing your progress (or maintenance) will help you stay motivated on track. Don't let your goals slip by simply not checking in on them and keeping track.
6. Change your mindset-  many of us have the mindset that during the holidays, it is impossible to stay on track due to the constant feed of treats, drinks and parties. But, if you change your mindset to believe you can stay on track, then you will. It is all about attitude!
7. Define your goals and keep them close by- Make a list of both short term and long term goals for your health. Post them somewhere that you look everyday as a reminder of where you want to be. Having them to look at daily will help you stay on track and maintain the progress you have made.

Be sure to stop by after the holidays and tour our M.O.G!! We will have a New Year promotion to get your lifestyle journey started!

Rock, Paper, Exercise! Exercise Beats Memory Loss

Exercise=Memory?
A recent article from the Journal of the International Neuropsychological Society revealed that exercise is positively associated with episodic memory and aging. As everyone knows, memory loss is as sure a thing with growing age as Thanksgiving is to imminent weight gain. However, just as watching what you eat during those holidays can keep you out of those pants that are a next size up, exercising regularly can help you remember where you left the car keys late into your twilight years! The study took 29 people ages 18-31 and 31 people 55-82 and assigned them physical activity, ending with a face-name relational memory task to test for improvement in episodic memory. The study found improvement in episodic memory in the older patients, compared to their sedentary counterparts. There was no significant difference in younger adults.

Can the M.O.G. Help Me?
Yes! We can help! Our professional trainers along with our highly trained physical therapists will put together a program that suits you. Don't let your physical limits keep you from paying us a visit! We have special programs put together for those with balance (or gait) issues, knee and hip replacements, and those who are just looking to lose a few pounds. We will help you reach your goals!! Please contact one of our locations today to schedule an appointment for an evaluation with one of our professionals!

ALERT: 90 Days for $90 Special Starting January 1st!!

Harvard Studies Back Our M.O.G.!

What Are They Saying??
Harvard recently released the results of studies that researched the effects of strength training on older adults. These results not only solidified the understanding that strength training builds and maintains muscle mass and strength, but it also builds bone mass! A combination of age-related changes, in-activity, and poor nutrition causes bone-loss at the rate of 1% per year after the age of 40! That's over 20% bone-loss by the age of 60!
As we grow older, our neuromuscular systems just aren't what they used to be. We fall and stumble more, causing fractures that would not have happened in our younger years! Out of those who fall, only 40% fully regain their independence after a hip fracture. In fact, over Eight Million Women & Two Million Men suffer from osteoporosis in the United States alone! So, what can we do to help ourselves?

How Can the M.O.G. Help??
The M.O.G. offers all the tools you need to prevent bone and muscle loss and maintain your independence! The professionals at both Gold Medal Physical Therapy M.O.G. locations will help you achieve the goals you set for yourself and maintain your independence! Our evidence based evaluations, biomarker tracking, group classes, and exercise/lifestyle programs will allow you to live the life you want to live. Please call either location and inquire about the M.O.G. and its community to start your path to change today!

ALERT: 90 Days for $90 Special Starting January 1st!!

What is a M.O.G and Why Should you Join?

What is a M.O.G.

A M.O.G., or Medically Oriented Gym, is the newest facility in your community committed to integrating all forms of health, wellness and human performance, facilitating long lasting positive lifestyle changes. The M.O.G. provides you with highly trained professionals that guide you safely in the right direction when it comes to all aspects of your health. You give us your goals, and we will give you results! We will work closely with your physicians and other health care professionals to help you achieve and maintain an exceptional quality of life. The M.O.G. can account for and identify medical diseases, dysfunctions and complications when designing your exercise program.

Why Should you Choose the M.O.G.

Based on your personal biometrics that we provide you with at your initial assessment, we create a safe and comprehensive life-improvement program designed specifically for you. Every quarter, we will re-measure your biometric markers to determine your success and identify where we can help you improve. By choosing the M.O.G., you will receive personal, one on one attention and access to highly trained medical professionals. We offer services such as health coaching, nutrition coaching, personal training, dry needling, TPI Training and chronic disease management programs. We offer the services and professional personnel that cannot be to found at your one-size-fits-all fitness facilities.

Contact us today, and we will help you move better, feel better and live better!