July 2025 Newsletter

Summer is here, and so is a fresh wave of wellness inspiration! In our July 2025 edition, we are bringing the heat with Mid-Summer Momentum. A collection of practical health and fitness tips from FitPlan Trainer Erin Womboldt to keep you energized, hydrated, and motivated all season long. You will also find expert advice from FitPlan Instructor Ally Wilson on staying sun-safe during UV Safety Month, plus a lighthearted celebration of International Joke Day to add a little laughter to your workout routine. Whether you are chasing a new goal, cooling down with smart workouts, or just savoring the sunshine, we’ve got you covered. Let’s make July your strongest (and sunniest) month yet!

“4th of July”

Attention Members ~ We will be closed at all three locations on Friday, July 4th. Regular hours both the day before and the day after.

Aqua Yoga Hyannis Location

Aqua Yoga is a form of yoga that adapts yoga postures to the water for individuals who might find yoga on a mat challenging. The water takes the stress off the joints while challenging one’s focus and balance without the fear of falling.  With the intentional use of the pool floor, sides and such props as pool noodles, the warm pool is a great place to practice yogic breathing, good posture and balance as well as to strengthen muscles to support joints.

Tuesday Nights

• Dates:  July 15th – August 5th
• Schedule: Tuesdays, 5pm – 5:45pm
• Pricing: $59 for Members | $79 for Non-Members
• Drop In: $20

Saturday Mornings

• Dates:  July 19th – August 9th
• Schedule: Saturdays, 11:15am – 12pm
• Pricing: $59 for Members | $79 for Non-Members 
• Drop In: $20

Spaces are limited, so sign up today!

Gentle Stretch Yoga Saturday Mornings at the Hyannis Location 10am-11am starting 7/19!

Included with the Pool-Gym-Class membership or members can drop in for $10 a class!

Join Dawn Saturday mornings to unwind and reconnect with your body through gentle yoga postures, mindful breathing, and calming meditation. This class is perfect for increasing flexibility, promoting relaxation, and nurturing the connection between mind, body, and spirit. Please bring your own mat.

 “Summer Is Here”

Blog by FitPlan Trainer Erin Womboldt
Mid-Summer Momentum: July Health & Fitness Tips to Keep You Moving

Summer is in full swing, and July is the perfect time to stay energized, hydrated, and focused on
your wellness goals. Whether you’re spending time at the beach, training for a fall race, or just
trying to stay consistent, here are a few health and fitness tips to help you make the most of the
summer season.

To read the rest of the blog follow the link HERE

Trainer Tip by FitPlan Instructor Ally Wilson

Protect Your Skin Before You Begin!
Before heading outdoors for any activity, whether it’s a lunchtime walk, outdoor training, or a team-building event, take a few minutes to apply broad-spectrum sunscreen with at least SPF 30. Don’t forget commonly missed spots like your ears, neck, and the backs of your hands!

Why It Matters: The Importance of UV Protection
July is UV Safety Month, a time to raise awareness about the harmful effects of ultraviolet (UV) rays from the sun. Prolonged or repeated exposure can lead to skin damage, premature aging, and a significantly increased risk of skin cancer, the most common cancer in the United States.
Even on cloudy days, up to 80% of UV rays can penetrate your skin. Practicing sun safety habits like wearing sunscreen, sunglasses, wide-brimmed hats, and seeking shade during peak sun hours (10 a.m. to 4 p.m.) can make a big difference in protecting your skin long-term.
Take care of your skin, it’s the only one you’ve got!

Tuesday, 07/01/25 was International Joke Day
Summer Vibes & Laughing Reps: Celebrate International Joke Day!

Summer is all about sunshine, movement, and good vibes and what better way to boost your mood than with a dose of laughter?  Laughter is a powerful wellness tool. It lowers stress, boosts immunity, supports heart health, and even helps with recovery after those tough summer workouts.

So, whether you’re cooling down after a run, hitting the gym, or lounging by the pool, take a moment to laugh out loud. Share a funny story with your workout buddies, watch a comedy after a long day, or swap jokes during your next group class. Your summer fitness journey deserves to be fun!

Here is my joke for the day….

My favorite exercise is a cross between a lunge and a crunch…
I call it lunch.

Hope that made you laugh! Happy International Joke Day! ~ Ally

Blog by FitPlan Trainer Erin Womboldt

Mid-Summer Momentum: July Health & Fitness Tips to Keep You Moving

Summer is in full swing, and July is the perfect time to stay energized, hydrated, and focused on
your wellness goals. Whether you’re spending time at the beach, training for a fall race, or just
trying to stay consistent, here are a few health and fitness tips to help you make the most of the
summer season.

Beat the Heat with Smart Workouts:

Exercising in hot weather requires extra attention to safety. Opt for early morning or evening
workouts to avoid peak heat, and listen to your body. Keep intensity in
check when temperatures rise, and consider indoor workouts on extreme
heat days.

Try This:

Join one of our early morning or air-conditioned fitness classes to
stay active without the burnout.

Hydration:

July is a great reminder that water isn’t just important — it’s essential. Even mild dehydration
can impact your performance and mood.

Hydration Tips:

• Drink water before, during, and after workouts.
  • Add fruits like watermelon or cucumber to your water for a refreshing
  twist.
  • Monitor your urine color — pale yellow means you’re on track.

Fuel with Fresh, Seasonal Foods:

Take advantage of July’s bounty! Farmers’ markets are overflowing with produce that supports
your fitness goals. Think hydrating fruits, leafy greens, and lean proteins.
Summer Favorites: Berries, zucchini, tomatoes, corn, and grilled chicken or fish.

Balance is Key:

July often means cookouts, vacations, and celebrations. Don’t deprive yourself — just aim for
mindful choices and balance indulgences with activity.

Healthy Holiday Tip:

If you’re celebrating July 4th or heading to a BBQ, bring a healthy dish to
share like a quinoa salad or fruit skewers.

Set a Mid-Year Goal:

Now’s the time to reassess your fitness goals. Are you training for a fall race? Trying to get
stronger? Want to try a new class? Setting a fresh July goal keeps your motivation high and
progress steady.

Consistency is key, and July is the perfect month to stay active, enjoy fresh food, and soak up the
sunshine safely (Remember that SPF!). Keep pushing toward your goals — and don’t forget, we’re here to support you every step of the way.
Let’s keep that summer energy going strong!

June 2025 Newsletter

Welcome to the June 2025 Newsletter! This month, we’re diving into all things fresh, fun, and feel-good! Get ready to refresh your plate with simple spring into summer nutrition tips in “Spring Clean Your Plate”, featuring seasonal eats and smart habits to boost your energy. Don’t miss a mouthwatering Summer Salad recipe from FitPlan Trainer Andrew White, and be sure to check out movement motivation from Trainer Connor Jarred in “Move Your Stress Away.” Plus, discover how you can build strength and stability in our Fighting Falls programs (available in Barnstable and Mashpee), or dance your way into better fitness with our upbeat Get in Line class. It’s all about feeling great—inside and out!

🌟 Schedule Notice 🌟

Wednesday 6/18/25 FitPlan will be closing early for a staff training and team building event.

Hyannis and Osterville FitPlan Locations will be closing at Noon.

Mashpee FitPlan Location will be closing at 1pm.

🌟 New Member Summer Special! 🌟

Get ready to feel your best this summer with FitPlan Cape Cod’s Summer Special – a 3-month Paid in Full Gym-Only Membership for just $149! That’s 50% off the regular monthly rate.

Make the most of the sunshine season with access to our state-of-the-art facilities, energize your routine, and stay on track with your fitness goals. Whether you’re prepping for beach days or just looking to boost your health, now’s the perfect time to commit.

Follow the link HERE to our website to check out FitPlan Live On-Demand!

Spring Clean Your Plate: Simple Habits for a Healthier Season

by FitPlan Personal Trainer Andrew White

Spring’s here, and you know what that means—time to open the windows, shake off the winter blues, and bring in a little fresh energy. And not just in your home… but on your plate too!

If you’ve been feeling a little sluggish or like your nutrition’s been in hibernation, don’t worry—you’re not alone. April is the perfect time to reset, refocus, and fuel up the way your body (and mind) actually need. Let’s “spring clean” your plate with some easy, real-life changes that still let you enjoy your food.

1. Eat with the Season

Nature knows what it’s doing. Spring gives us fresh greens, berries, herbs, and crunchy veggies that are loaded with fiber, antioxidants, and flavor.
Try this:

• Toss arugula into your eggs or wrap
• Add berries to your oatmeal or yogurt
• Roast up some asparagus or carrots as a side instead of reaching for chips

2. Hydrate Like It’s Your Job

As the weather warms up, so do your hydration needs—especially if you’re moving more.
Aim for half your body weight in ounces of water per day.
Pro tip: Tired of plain water? Add lemon, mint, or cucumber for a little “spa water” moment.

3. Smarter Snacking

We get it—you’re busy. Snacks are survival. But choosing snacks with fiber and protein will actually give you energy instead of leaving you crashing later.
Try:

• Apple + nut butter
• Hummus + carrots or snap peas
• Boiled egg with sea salt or everything seasoning

4. It’s About Balance, Not Perfection

No need to go all-or-nothing. If 80% of your choices are whole, nutrient-packed foods, then 20% can absolutely be flexible (yes, even dessert).
This is real life—we’re here for progress, not perfection.

5. Watch Those Portions (Even the Healthy Stuff)

As Julia Child once said, “Everything in moderation… including moderation.”
Even “healthy” foods can sneak up on you. Try using smaller plates, slowing down while eating, and checking in with how full you actually feel.

Ready to Feel Better This Spring?

Nutrition doesn’t have to be a chore. Small changes = big shifts in energy, mood, and motivation. And we’re here to support you every step of the way.

So go ahead—spring clean that plate, your body will thank you for it!

Trainer Tip: by FitPlan Trainer & CCR PT Aide Connor Jarred

It is important to work through the full range of motion of an exercise.  Moving through a full range of motion provides the most stretch in the muscles being worked.  This results in optimal muscle growth.

Fighting Falls Barnstable Location

Balance & Stability Training: Physical activity is a major factor in keeping good health and maintaining your independence as you age. The Fighting Falls Program is designed to improve balance, coordination, flexibility, and strength to reduce the risk of falls and maintain activities of daily living. The program utilizes variety of training methods and modalities that make for a fun and rewarding experience.

• Dates:  July 7th – July 30th
• Schedule: Mondays & Wednesdays, 2:00pm – 3:00pm
• Pricing: $69 for Members | $99 for Non-Members

Spaces are limited, so sign up today!

Fighting Falls Mashpee Location

Balance & Stability Training: Physical activity is a major factor in keeping good health and maintaining your independence as you age. The Fighting Falls Program is designed to improve balance, coordination, flexibility, and strength to reduce the risk of falls and maintain activities of daily living. The program utilizes variety of training methods and modalities that make for a fun and rewarding experience.

• Dates: July 8th – July 31st
• Schedule: Tuesdays & Thursdays, 1:00pm – 2:00pm
• Pricing: $69 for Members | $99 for Non-Members

Spaces are limited, so sign up today!

Get in Line

Join our festive dance class, tailor-made for all skill levels—no prior experience necessary! Our enthusiastic instructor will guide you step by step, making sure you have a fantastic time while getting a great workout to energetic music. Whether you’re looking to explore a new hobby or simply want to share some fun with friends, this class is a fantastic way to stay active while enjoying yourself!

Class Details:

• Dates: June 4 – June 27
• Schedule: Wednesdays & Fridays, 10:15am – 11:00am
• Pricing: $69 for Members | $99 for Non-Members
• Drop-In: $10 per class (if spots are available)

Spaces are limited, so sign up today and get ready to get in line for a time!

March is National Nutrition Month, a great time to focus on the importance of healthy eating at every stage of life. As we age, our nutritional needs evolve, making it essential to prioritize nutrient-dense foods that support overall health and well-being. Here are key guidelines to help older adults maintain a balanced diet and healthy lifestyle.

Fill Half Your Plate with Fruits and Vegetables

Incorporate a variety of colorful vegetables, including dark-green, red, and orange options. Beans, peas, and lentils are also excellent choices. Fresh, frozen, and canned vegetables can all be nutritious—opt for “reduced sodium” or “no-salt-added” versions. Fruits can be enjoyed as snacks, desserts, or meal additions. Choose fresh, dried, frozen, or canned fruit packed in water or 100% juice.

Choose Whole Grains

Make at least half of your grain intake whole grains. Look for bread, cereals, crackers, and noodles labeled “100% whole grain.” Options like brown rice, bulgur, oats, and whole grain corn tortillas offer fiber and essential nutrients. Additionally, select fiber-rich cereals fortified with vitamin B12, a nutrient that becomes harder to absorb with age.

Opt for Low-Fat or Fat-Free Dairy

Calcium and vitamin D are crucial for bone health. Aim for three servings of fat-free or low-fat milk, yogurt, or cheese daily. For those who are lactose intolerant, lactose-free milk or calcium-fortified soy beverages are good alternatives.

Vary Protein Sources

Include a range of protein sources in your diet. Along with lean meat, poultry, and eggs, incorporate seafood, nuts, beans, peas, and lentils. Distribute protein intake throughout the day for optimal benefits. Animal-based proteins provide vitamin B12, and some plant-based foods are fortified with this nutrient. If you’re at risk for vitamin B12 deficiency, consult a healthcare provider about supplementation.

Reduce Sodium, Saturated Fat, and Added Sugars

Check nutrition labels for sodium content and choose lower-sodium options. Enhance flavor with herbs and spices instead of salt. Replace solid fats with healthier oils and limit foods high in saturated fats, such as fried foods, processed meats, and sugary desserts. Opt for fruit as a natural sweet treat.

Stay Hydrated

Proper hydration is essential for digestion and overall health. Drink plenty of water throughout the day. Unsweetened beverages like low-fat milk, fortified soy drinks, and 100% fruit juices can also help meet fluid needs. Minimize consumption of sugary drinks.

Practice Portion Control

Caloric needs decrease with age, making portion control essential. Use smaller plates, bowls, and glasses to help manage portion sizes and prevent overeating.

Cook at Home More Often

Preparing meals at home allows you to control ingredients and portion sizes. When dining out, opt for meals that include vegetables, fruits, whole grains, and lean proteins. If restaurant portions are large, consider sharing a meal or saving half for later.

Fueling Your Workouts

Eating the right foods before and after exercise helps fuel performance and recovery. Before a workout, consume a mix of carbohydrates and protein 1-4 hours in advance, such as oatmeal with fruit or yogurt with berries. After a workout, replenish lost nutrients with a combination of protein and carbs, like a smoothie or a turkey wrap. Staying hydrated is also key—opt for water or low-fat milk to support muscle recovery.

By following these nutrition tips, adults can maintain a balanced diet that supports health, vitality, and overall well-being. Celebrate National Nutrition Month by making small, sustainable changes to your eating habits!

Blog Post:

by FitPlan Trainer Erin Womboldt

February is National Heart Month, a month-long observance dedicated to raising awareness about heart health, promoting physical activity, and encouraging healthier lifestyles to reduce the risks associated with heart disease. As the leading cause of death globally, cardiovascular disease continues to affect millions, but there is a powerful tool in our control to combat this: cardiovascular exercise.

Cardio exercise, which includes activities like running, cycling, swimming, rowing, cardio classes or even brisk walking, is one of the most effective ways to strengthen the heart and prevent heart disease. During National Heart Month, it is the perfect time to reflect on how essential cardio is for maintaining a healthy heart. Read on as we explore several proven, research-backed benefits of cardio for heart health.

1. Cardio Strengthens the Heart Muscle

Just like any other muscle, your heart becomes stronger with regular exercise. When you engage in cardiovascular activities, your heart has to work harder to pump blood, which over time, strengthens the heart muscle itself. A stronger heart pumps more efficiently, reducing the effort needed to circulate blood throughout your body.

According to a study published in The Journal of the American College of Cardiology, regular aerobic exercise leads to improvements in heart function. This enhanced efficiency helps lower the risk of developing heart disease or experiencing heart-related complications.

2. Cardio Lowers Blood Pressure

High blood pressure is one of the primary risk factors for heart disease, but cardio can help manage and lower it. Regular aerobic exercise promotes the dilation of blood vessels, improving blood flow and reducing the force exerted on the walls of the arteries. This reduces the strain on your heart, which can lead to a decrease in both systolic and diastolic blood pressure.

Research from the American Heart Association (AHA) reveals that consistent cardiovascular exercise can lower systolic blood pressure by up to 9 mmHg, which significantly reduces the risk of heart attack, stroke, and other cardiovascular issues.

3. Cardio Improves Cholesterol Levels

Regular cardio exercise is highly effective at improving cholesterol profiles. Engaging in aerobic activities can help raise HDL (high-density lipoprotein) cholesterol, also known as “good” cholesterol, while lowering LDL (low-density lipoprotein) cholesterol, the “bad” cholesterol.

A study in Circulation demonstrated that regular aerobic exercise results in favorable changes in cholesterol levels, which reduces the risk of plaque buildup in the arteries—a condition known as atherosclerosis that can lead to heart disease. By increasing HDL cholesterol, cardio helps clear excess LDL cholesterol from the bloodstream.

4. Cardio Reduces Inflammation and Improves Circulation

Cardio plays a significant role in reducing inflammation, a key contributor to heart disease. Systemic inflammation can lead to the buildup of plaque in the arteries, raising the risk of heart attacks and strokes. Regular exercise, however, has been shown to reduce C-reactive protein (CRP) levels, an inflammation marker associated with cardiovascular disease.

Research published in The Journal of Physiology shows that cardiovascular exercise improves blood circulation, delivering more oxygen and nutrients to the heart and other tissues while removing waste products. This enhanced circulation helps reduce the risk of blood clots, one of the major contributors to heart attacks and strokes.

5. Cardio Helps Maintain a Healthy Weight

Maintaining a healthy weight is one of the most effective ways to protect your heart. Excess weight, particularly around the abdomen, is linked to an increased risk of high blood pressure, high cholesterol, and insulin resistance, all of which contribute to heart disease.

According to research in Obesity Reviews, engaging in regular cardio exercise is one of the best ways to maintain a healthy weight. Aerobic activities help burn calories, reduce body fat, and improve metabolic function.

6. Cardio Reduces the Risk of Type 2 Diabetes

Type 2 diabetes is a major risk factor for heart disease, but cardio exercise can help reduce the risk of developing this condition. By improving insulin sensitivity, cardio helps regulate blood sugar levels and prevents the spikes that contribute to diabetes.

A study published in The Lancet found that engaging in regular cardiovascular exercise significantly lowers the risk of developing type 2 diabetes, which also decreases the likelihood of developing heart disease. This is especially important since individuals with diabetes are at a much higher risk of experiencing heart-related complications.

7. Cardio Improves Heart Rate Variability (HRV)

Heart Rate Variability (HRV) refers to the variation in time between heartbeats, and it is a marker of heart health. A high HRV indicates that the heart is more adaptable and can recover quickly from stress, both physical and emotional. Regular cardiovascular exercise has been shown to improve HRV, signaling better cardiovascular health and a lower risk of heart disease.

A study in European Journal of Applied Physiology highlighted that aerobic exercise significantly increases HRV, showing that individuals who engage in regular cardio have a more resilient heart capable of handling stress more effectively.

8. Cardio Reduces Stress and Boosts Mood

Chronic stress is a significant risk factor for heart disease, but cardiovascular exercise can help alleviate stress. Physical activity triggers the release of endorphins, the body’s natural mood-enhancing chemicals, which help reduce feelings of anxiety and stress.

Research published in The American Journal of Cardiology suggests that regular cardio exercise reduces stress, enhances mood, and helps protect the heart from the harmful effects of long-term stress. By incorporating cardio into your routine, you can improve your emotional well-being and lower the risks associated with chronic stress.

9. Cardio Improves Sleep and Heart Health

Good quality sleep is vital for heart health. Cardiovascular exercise helps regulate the body’s circadian rhythm, making it easier to fall asleep and stay asleep. Sleep deprivation has been linked to higher risks of high blood pressure, heart disease, and obesity.

A study published in Sleep Health found that individuals who engage in regular cardio exercise enjoy better sleep quality, which supports heart health and reduces cardiovascular risks. Restful sleep allows the heart to recover and function optimally.

A moderate amount of cardiovascular exercise is recommended and refers to physical activity that increases your heart rate and breathing, but you are still able to carry on a conversation. It is generally recognized as being at an intensity level that is more than light or casual activity, but not as strenuous as vigorous exercise.

In terms of guidelines:

• Duration: The American Heart Association and other health organizations recommend 150 minutes of moderate-intensity exercise per week. This can be broken down into 30 minutes, five days a week.
• Intensity: The exercise should raise your heart rate and make you breathe more heavily than usual, but you should not feel overly exhausted. Examples include brisk walking, cycling at a moderate pace, dancing, or water aerobics.
• Heart rate: Moderate exercise is often defined as activities that bring your heart rate to 50-70% of your maximum heart rate (which can be roughly estimated by subtracting your age from 220).

Conclusion: The Heart-Healthy Power of Cardio

National Heart Month provides an excellent opportunity to focus on the importance of cardiovascular exercise and its profound effects on heart health. From strengthening the heart muscle and lowering blood pressure to improving cholesterol levels, reducing inflammation, managing weight and improve sleep, cardio is one of the most powerful tools for preventing heart disease and enhancing overall health.

This February, make the commitment to prioritize physical activity, and use the power of cardio to protect your heart, improve your well-being, and lead a healthier, longer life.

So, let’s get moving this National Heart Month and beyond—your heart will thank you!

Blog Post by FitPlan Group Fitness Instructor Ally Wilson

Set S.M.A.R.T. Goals for Lasting Success in the New Year 

As we step into the new year, it’s the perfect time to set fresh fitness goals! But instead of vague resolutions, try setting S.M.A.R.T. goals—Specific, Measurable, Achievable, Relevant, and Time-bound. A S.M.A.R.T. goal might be: “I will work out three times a week for 30 minutes, focusing on strength training, and track my progress with a fitness app.” 

By setting goals that are clear and achievable, you’ll stay focused and motivated. And don’t forget that progress might look different week to week, but every step forward counts! Keep track, stay consistent, and remember that small improvements over time lead to big results. Start the year strong with a S.M.A.R.T. approach to your fitness journey! 

Trainer tip by FitPlan Fitness Instructor Ally Wilson

Fitness Center Etiquette: A Guide to a Better Workout Experience 

The gym is your sanctuary—a place to blow off steam, release frustrations, and focus on yourself. It’s easy to feel like it’s all yours when you’re in the zone, but it’s important to remember that the gym is a shared space. Following proper gym etiquette ensures a better experience for everyone. Here are some essential tips to keep in mind: 

1. Share Equipment and Space

When the gym is quiet and space is plentiful, circuit train to your heart’s content. However, during busy times, be prepared to share equipment and allow others to take turns. 

2. Clean Up After Yourself

Always re-rack your weights, put equipment back in its proper place, and wipe down your area after use. A clean and organized gym makes for a safer and more enjoyable environment for everyone. 

3. Limit Cell Phone Use

Stay focused on your workout goals and minimize distractions from your phone. If you need to take a call, use designated phone areas to avoid disrupting others. 

4. Treat Equipment with Care

Help maintain the gym’s equipment by avoiding rough handling, such as dropping weights or resting dumbbells on upholstery. If you notice damaged or broken equipment, inform gym staff so it can be repaired promptly. 

5. Be Friendly and Supportive

We were all beginners once. Offer encouragement or assistance to new members when appropriate, fostering a positive and welcoming gym environment. Don’t hesitate to reach out to trainers or staff for guidance or to schedule a personal training session for additional support. 

6. Respect Locker Room Etiquette

Not everyone feels comfortable with nudity in shared spaces. Consider using a towel on your way to and from the shower to respect others’ comfort levels. 

7. Dress Appropriately

Choose workout attire that provides sufficient coverage and wear clean, safe sneakers. The gym is about fitness, not a fashion show. 

8. Skip the Perfume or Cologne

Strong scents can be overwhelming or even trigger allergies in others. Avoid wearing perfumes or colognes at the gym, especially in locker rooms, to ensure everyone can work out comfortably. 

9. Stay Home When You’re Sick

If you’re coughing, sneezing, or feeling unwell, take a rest day to recover. This prevents spreading germs and shows respect for fellow gym-goers. 

By keeping these guidelines in mind, you’ll help create a positive, safe, and enjoyable environment for everyone at the gym. Let’s work together to make the gym a place we all love to be! 

Unlike endurance and power training, strength (or resistance) training is considered the foundation of all types of training. No wonder it is sought after by most gym enthusiasts, especially our beloved seniors. It is the best line of attack to counter and slow down the consequences of sarcopenia—“involuntary loss of skeletal muscle mass and bone density starting at age 30.” In fact, the body loses between 3% and 8% of its skeletal mass and bone density each decade. Without strength training to slow down sarcopenia, many individuals experience difficulty walking, climbing stairs, and standing, along with a high risk of falls and fractures if no weight-bearing activity is incorporated. 

Here are a few tips to maximize your strength training: 

• Warm up with a suitable cardio activity before exercising and cool down with dynamic or static safe stretching afterward (5-10 minutes minimum). 

• Use both free weights and machines to challenge muscles, core, joint stability, and enhance body definition. 

• Focus on posture, breathing, and body alignment more than just weights, the number of repetitions, or sets. An ideal strength training routine will aim for 8-15 repetitions and 1-3 sets. 

• Keep an eye on your exercise tempo by counting to 3 when lowering weights, holding for one second, and then counting back to 3 while lifting weights back to the starting position. 

• When it comes to breathing efficiently, the golden rule in free weights training is to inhale during the hardest part of the exercise (lifting, pushing, rotating, or pulling—the positive phase of the lift) and exhale during the negative phase (the easiest part). 

• Keep challenging your exercise routine every 3-4 weeks to avoid body stagnation, also known as a plateau. It is common sense to mix up exercises, safely increase weights, vary the level of difficulty of execution, change break times, the number of sets and repetitions, and adjust the tempo of execution (momentum). 

• Use the art of visualization by planning your workout sessions ahead, concentrating on your routine, connecting with your body muscles, and staying away from external distractions. 

Have a great workout, and feel free to reach out to your personal trainer for any additional fitness tips, nutrition plans, or other related questions. Stay fit, stay healthy, and invest some of your time to increase the quality of wise living. 

Trainer Tip by FitPlan Trainer Khalil Rizki

The holiday season is meant to be joyful, but it can often feel overwhelming. Integrating mind-body wellness practices can help you navigate the holidays with calm, gratitude, and inner balance. Here are some ways to stay centered and create a season that truly feels nourishing. 

1. Connect with Your Breath Through Mindful Yoga 

Yoga combines movement with mindful breathing, offering a powerful way to reduce holiday stress. Poses like Mountain Pose (Tadasana) and Tree Pose (Vrksasana) help you feel grounded and centered. Focus on slow, deep breaths in each pose, letting go of stress and connecting with a sense of calm. These grounding poses are ideal for creating a few moments of stillness in your day. 

2. Take a Mindful Walk to Disconnect and Unwind 

When holiday plans start to pile up, stepping away from the hustle and bustle can be incredibly refreshing. Take a mindful walk outdoors, focusing on the sights, sounds, and sensations around you. Allow this time to disconnect from screens and to-do lists, and instead, tune into the rhythm of your steps and your breath. This practice can help clear your mind, ease tension, and leave you feeling recharged. 

3. Embrace Pilates for Mind-Body Connection and Core Strength 

Pilates not only strengthens your core but also enhances mental focus, helping you stay present and resilient. Moves like the Roll-Up and Spine Stretch Forward release tension in areas that often carry holiday stress, like the back and shoulders. Approach Pilates as a mindful movement practice, letting each exercise reconnect you with your body and remind you of its strength and flexibility. 

4. Body Scan Meditation for Relaxation and Awareness 

A body scan meditation is a great way to check in with your physical and mental state. Start from the top of your head and mentally scan down through your body, noticing any areas of tension or discomfort. As you breathe, focus on relaxing each area, releasing any built-up tension. This practice promotes both physical relaxation and a greater sense of self-awareness, helping you stay attuned to what your body needs.  

5. Carve Out Time to Unwind 

Amid the holiday excitement, make it a priority to take time for yourself to unwind. This could be as simple as enjoying a cup of tea in silence, reading a book, or practicing gentle stretching. Disconnect from the busyness and embrace these small moments as a chance to recharge. Remember, taking time for yourself isn’t selfish; it’s essential for maintaining your well-being and balance during the season. 

6. Set a Positive Intention for Each Day 

Starting your day with a simple intention can help you stay focused on what matters most. It could be “I will stay present,” “I will embrace patience,” or “I will find joy in small moments.” Setting an intention keeps you grounded and encourages a more mindful approach to holiday events and gatherings. 

By incorporating these mind-body practices into your holiday routine, you can create a season that’s both enjoyable and restful. Embrace this time to care for yourself, stay present, and find calm amid the festivities. Small, intentional actions add up to a holiday season that leaves you feeling fulfilled and balanced. 

Blog Post by FitPlan Coach Andrew White

Celebrate National Family Caregivers Month

As we enter November, let’s take a moment to recognize National Family Caregivers Month—a time to honor the countless individuals who dedicate their time and energy to caring for their loved ones. This month serves as a reminder that while caregivers are committed to providing support, they often overlook their own health and well-being. Here are key insights and tips to help caregivers prioritize their needs while fulfilling their vital roles:

The Impact of Caregiving

Caregiving can be enriching yet challenging. It allows caregivers to express love and support, but it can also lead to significant physical and emotional strain. To manage the multitude of responsibilities, from medical appointments to daily tasks, caregivers must remember that their well-being is just as crucial.

Tips for Caregiver Well-Being

1. Prioritize Physical Health
   • Engaging in regular exercise is essential for both physical and mental health.
   • Action Step: Establish a routine with short walks or simple stretches. A daily 30-minute walk can significantly alleviate stress and improve mood. Consider creating a walking group for social support.
2. Maintain Proper Nutrition
   • Eating a balanced diet is vital but can be challenging. Fast food may seem convenient, but nutritious meals are essential.
   • Action Step: I recommend meal-prepping strategies, such as preparing easy-to-cook, healthy meals together with loved ones. This promotes bonding while ensuring healthy choices in your recipes.
3. Emphasize Self-Care
   • Self-care is necessary for sustaining caregiving efforts, not a selfish indulgence.
   • Action Step: Carve out “me-time” for enjoyable activities like reading or meditating. Engaging in hobbies or taking classes like yoga can help reduce stress.

Supporting Loved Ones While Prioritizing Health

1. Share Activities
   • Caregivers and their loved ones can benefit from engaging in physical activities together.
   • Action Step: Implement a weekly family activity day focused on light exercises, like dancing or gardening, creating joyful experiences while staying active.
2. Prepare Healthy Meals Together
   • Cooking can be a meaningful bonding experience that promotes healthy eating.
   • Action Step: Advocate for joint cooking sessions where caregivers and their loved ones explore new recipes together, fostering empowerment and enjoyment.
3. Foster Social Engagement
   • Emotional health benefits from social interactions, reducing feelings of isolation.
   • Action Step: Encourage regular video calls with family and friends or participation in community events to strengthen social connections.

Remember, You’re Not Alone

Caregiving can feel isolating, but there are numerous support networks and communities available. Share experiences with others to find camaraderie and tips.

Conclusion

This National Family Caregivers Month, let’s honor the vital role of caregivers while encouraging them to prioritize their self-care. By investing time in physical activity, nutrition, and meaningful moments with their loved ones, caregivers can create a fulfilling and sustainable caregiving experience filled with love and joy.

By FitPlan Instructor Ally Wilson

As Thanksgiving approaches, it’s easy to get caught up in the excitement of big meals, celebrations, and indulgence. But what if this year, we approached the holiday with a little more mindfulness and gratitude? After all, Thanksgiving is the perfect opportunity to practice appreciating the abundance in our lives—not just in the food we eat, but in the people we share it with and the time we spend together.

Before we dive into the deliciousness of Thanksgiving, let’s take a moment to talk about how we can make healthier choices while still enjoying every bite. And more importantly, let’s explore how practicing gratitude and mindfulness can help us truly savor the holiday in a meaningful way.

Gratitude in Eating: Savoring Each Moment

Thanksgiving is about more than just food—it’s about being thankful for everything we have, especially the nourishment that supports our health. As the wise Thich Nhat Hanh said:

“You should be aware that every bite of food you take contains the universe. It contains the earth, the sky, and countless living beings that have made your meal possible.”

What a powerful reminder, right? Every piece of food on our plate represents a journey—from the farmers who grew it to the loved ones who prepared it. This is your invitation to slow down, appreciate the flavors, and really connect with the experience of eating.

Here are some ways to bring mindfulness and gratitude to your Thanksgiving meal:

• Pause before your first bite: Take a deep breath and think about everything that went into making this meal possible. Gratitude starts with awareness, and this simple pause can shift your focus from overeating to truly appreciating the food in front of you.
• Engage all your senses: As you eat, notice the textures, smells, and colors on your plate. Savor each bite, chew slowly, and really enjoy the flavors. Not only will this help you feel more satisfied, but it can also prevent overeating.
• Listen to your body: Pay attention to your hunger and fullness cues. Start with smaller portions, and if you’re still hungry, you can always go back for more. When we eat mindfully, we’re more in tune with what our body actually needs—so we can enjoy without feeling overstuffed.
• Stay present: Beyond the food, Thanksgiving is about spending time with loved ones. Try to be fully present during the meal. Put away distractions, engage in meaningful conversations, and be grateful for the people around you.

Healthy vs. Unhealthy Thanksgiving Options: What to Eat Mindfully

Now, let’s talk food! We all know Thanksgiving has its fair share of indulgent dishes, but with a little mindfulness, you can enjoy the best of both worlds—treats and healthy choices that nourish your body.

Healthier Options:

1. Roasted Turkey (without skin): It’s lean, packed with protein, and perfect for fueling your muscles. Plus, it’s super satisfying without being heavy!
2. Roasted Vegetables: Think Brussels sprouts, carrots, and sweet potatoes. They’re nutrient-rich and delicious, and they’ll leave you feeling energized instead of sluggish.
3. Homemade Cranberry Sauce (low sugar): Cranberries are antioxidant powerhouses! Make your own sauce with honey or maple syrup for a healthier alternative.
4. Whole-Grain Stuffing: Opt for stuffing made with whole grains, nuts, and fruits to get that fiber boost along with amazing flavors.
5. Pumpkin Pie with a Healthy Twist: Swap out heavy cream for coconut milk and use less sugar to enjoy a dessert that’s both indulgent and a little lighter.

Foods to Watch Out For:

1. Creamy Casseroles: Yes, they’re tasty, but loaded with cream and butter. Consider smaller portions or healthier versions with lighter ingredients.
2. Mashed Potatoes with Butter and Cream: Delicious but heavy. Try using olive oil and milk substitutes like almond milk for a lighter version.
3. Sweet Potato Casserole with Marshmallows: Sweet potatoes are healthy on their own, but the sugar overload here makes it a little less friendly.
4. Pecan Pie: Super sugary and packed with calories, thanks to corn syrup and butter. If you love it, go for a small slice!
5. Dinner Rolls with Butter: While they’re classic, white bread doesn’t offer much in the way of nutrients. You can easily pass on these or swap them for whole grain options.

Mindful Eating Tips for Thanksgiving: Finding Balance

Now that you know what to look out for, here are a few tips to help you balance healthy choices and indulgences:

1. Portion Control: Start with smaller portions, especially for richer dishes. This way, you can sample everything without going overboard.
2. Hydrate: Drink water before and during the meal to stay hydrated and help digestion.
3. Move a Little: If you can, take a walk after the meal. It’s a great way to help digestion and connect with family or friends.
4. Gratitude for the Present Moment: Remember, Thanksgiving is about being grateful for what we have—food, health, family, and friends. Enjoy the food, but also take time to express gratitude for the people you’re with.

Wrapping Up: A Mindful Thanksgiving

This Thanksgiving, let’s practice gratitude not just in words, but in action. Be grateful for the food, your body that allows you to enjoy it, and the people you get to share it with. As Buddha wisely said:

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”

I hope this guide helps you approach Thanksgiving with a little more mindfulness and balance—because you deserve to feel good, inside and out. Happy Thanksgiving!

Blog post by FitPlan trainer & nutrition coach Andrew White

Introduction: Dance has been a part of human culture for thousands of years, and for good reason. It’s a universal form of expression that transcends language and culture, bringing people together in a celebration of movement and music. But beyond the joy it brings, dance also offers a wide range of physical, mental, and emotional benefits that make it an excellent activity for people of all ages.

1. Physical Benefits: Dancing is a full-body workout that improves cardiovascular health, increases strength, and enhances flexibility. The rhythmic movements involved in dance require coordination and balance, which helps develop and maintain motor skills. Whether you’re performing a slow waltz or an energetic salsa, dancing engages multiple muscle groups, making it an effective way to stay fit and active.
2. Mental and Cognitive Benefits: Dancing is not just a physical activity; it’s also a mental workout. Learning dance routines requires memory, focus, and the ability to think on your feet—literally. This cognitive engagement can help keep the brain sharp, reducing the risk of cognitive decline and improving mental agility.
3. Emotional and Social Benefits: Dance is a social activity that fosters connection and community. Whether you’re dancing in a group class, at a social event, or even alone in your living room, the experience of moving to music can be profoundly uplifting.
4. Accessibility and Adaptability: One of the great things about dance is that it can be adapted to suit any age or ability level. From children to seniors, everyone can find a style of dance that suits them, whether it’s gentle stretching to music, a lively Zumba class, or traditional folk dancing.

Conclusion: Whether you’re looking to stay fit, boost your mood, or connect with others, dance offers something for everyone. It’s a joyful, expressive activity that nurtures both the body and mind. So, the next time you hear a song you love, don’t just tap your foot—get up and dance!

by FitPlan Trainer Andrew White

Benefits of Shallow End Water Workouts 

Water workouts have gained popularity in recent years due to their numerous benefits for overall fitness. Whether you are an athlete looking to enhance performance or simply seeking a low-impact exercise option, shallow end water workouts can be a game-changer. Shallow end water workouts offer numerous benefits for improving speed, power, agility, balance, and aiding in recovery. Here are some key details on these advantages:

1. Increased Speed: Exercising in the shallow end allows for increased resistance against your movements, which can help enhance your speed. The water’s resistance forces your muscles to work harder, leading to improved speed and explosive movements. Regular water workouts can help you develop the necessary muscle strength and coordination to enhance your speed in various sports and activities.
2. Enhanced Power: The resistance provided by the water in the shallow end helps build muscular strength and power. The resistance provided by the water challenges your muscles in a unique way, leading to increased muscle fiber recruitment and improved power output. Performing exercises like jumps, squats, or lunges and using explosive movements in the water challenges your muscles, leading to increased power output.
3. Improved Agility: Water workouts in the shallow end require constant adjustments to maintain balance and stability due to the water’s buoyancy. This helps improve agility and coordination as you navigate through the water, making it an excellent training method for athletes in various sports.
4. Improved Balance: The water’s buoyancy provides a supportive environment for balance training. Performing exercises that challenge your stability, such as one-legged stands or lateral movements, can help improve balance and proprioception.
5. Low-Impact Exercise: One of the greatest advantages of shallow end water workouts is their low-impact nature. Unlike high-impact activities like running or jumping on hard surfaces, water workouts provide a cushioning effect that reduces stress on your joints. This makes it an ideal exercise option for individuals with joint pain, arthritis, or those recovering from injuries. By minimizing the risk of impact-related injuries, you can continue to stay active and maintain your fitness levels without compromising your joint health.
6. Active Recovery: Recovery days are essential for any fitness routine, and shallow end water workouts offer an excellent option for active recovery. The water’s buoyancy reduces stress on joints and muscles, allowing for gentle movement, muscle relaxation and promoting faster recovery after intense training sessions or injuries. Water workouts also promote blood circulation, aiding in the removal of metabolic waste products and reducing muscle soreness. Engaging in low-intensity exercises in the pool can help you recover faster and prepare your body for more intense training sessions in the future.

Incorporating shallow end water workouts into your fitness routine can be highly beneficial for athletes, people recovering from injuries and individuals looking to improve their overall performance. Remember to consult with a professional trainer or coach to ensure proper technique and safety while performing these exercises.

Blog by Ally Wilson–

Ally, the author, has been a certified Fitness Instructor since 1994. She has taught a wide variety of formats including Step, Floor Aerobics, Aqua, Cycle, Muscle Conditioning, Kickboxing, Pilates, Zumba ® Fitness, Yoga, Tai Chi and Burdenko. Ally was a licensed Zumba® Fitness Instructor from 2006 – 2014. During this time, she auditioned and was selected by Zumba® to be one of the original groups of Zumba® Jammers teaching her own original Latin and International dance fitness choreography to other licensed Zumba® Instructors from all over New England. Ally’s hobbies include spending time with her family and friends, riding her horse Lola and any outdoor activities that she can get into.