Welcome to the January 2025 edition of our newsletter! As we kick off the new year, we are looking forward to sharing some exciting updates and resources to help you start 2025 strong. This month, you will find details about our new operating hours, the launch of our Energy Movement On-Demand class, and a helpful Blog Post offering guidance for a better workout experience. Plus, we’ve got a Trainer Tip on setting S.M.A.R.T. goals for lasting success, and an overview of this month’s Specialty Programs to keep you motivated all month long. Let’s dive in and make this year our best yet!

Attention Members… We have new operating hours. Starting Thursday, January 2nd, we will be closing at 7:00pm Monday – Friday.

Introducing Energy Movement On-Demand  with FitPlan Trainer Andrew White If you are looking to stay active, energized, and balanced during the new year, we have got just what you need. Ready to join the movement? Energy Movement is a unique, holistic class designed to ignite your energy and nurture your body and mind. It’s a powerful fusion of: 💃 Aerobic Dance – Boost your cardio and rhythm. 💪 Calisthenics & Resistance      Training – Build      strength and endurance. 🌿 QiGong & Yoga – Achieve harmony and inner balance. This seamless flow of exercises will help you connect with your body, release stress, and feel stronger—physically and mentally. Whether you’re a fitness beginner or an expert, this class is designed to meet you where you are and take you further! Join The Movement In-Person! Prefer the in-person experience? We’ve got you covered! Join us every Thursday morning from 7:00am to 8:00am for a live, Energy Movement class. It’s the perfect way to start your day with energy, strength, and flow. Click HERE to sign up now!

 

Blog Post: by FitPlan Coach Erin Womboldt 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: Click HERE for some insights and tips to Maximize the Benefits of Your Strength Training.

Trainer Tip: By FitPlan 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 is 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 will 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!

 

Specialty Program: Fighting Falls at our Mashpee & Barnstable Locations! Fighting Falls Specialey Program continues at our Mashpee & Barnstable locations. Spaces are limited and this program usually sells out so make sure to sign up today to reserve your spot! Sign up for Fighting Falls by following the link HERE

 

Specialty Program:  Get In Line! at our Mashpee Location Get ready to step into the fun with “Get In Line”! Join us for an engaging workout that’s all about moving while having a blast. No prior dance experience is necessary—just bring your enthusiasm and festive vibe. Come prepared to laugh, stay active, and enjoy yourself! Sign up for Get In Line by following the link HERE

Get In Line Drop In

 

Specialty Program: Triple P: Perfectly Poise Posture at our Osterville Location Join us for a transformative class that targets the foundations of good posture, helping you stand taller, feel stronger, and move with confidence. In this class, we’ll focus on exercises that strengthen the core, back, and stabilizing muscles to support alignment and balance. Each session includes gentle stretches, muscle engagement drills, and mindful movements to reinforce body awareness and posture. Whether you’re aiming to reduce back pain, improve breathing, or simply want to look and feel more poised, this class will leave you feeling centered and aligned. All levels are welcome—let’s build a better posture together! Sign up for Triple P by following the link HERE

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

This month’s Newsletter introduces our October SQUATOBER 30-Day Challenge for just $14.99. Join us for a Spooktacular day of games, linedancing and more. Discover FitPlan Trainer & Nutrition Coach Andrew’s homemade pumpkin spice recipes. Celebrate World Osteoporosis Day on October 20 as Ally discusses the importance of strength training for bone health in her blog and shares her Coach Rx Program of the month, “Building Better Bones”, which focuses on increasing bone density. Explore our Specialty Programs for the month, including “Fighting Falls” and the “Get In Line” line dancing Spooktacular Halloween edition.

Here is Our October SQUATOBER Challenge and a Chance to Win!! Celebrate October… Or any time of year, with this Squat Challenge! For only $14.99. This Coach Rx program will increasingly challenge your strength, mobility, balance, and focus with a new style of squat each day. This program is for those looking to increase lower body strength and add variety into their workouts. If you complete all 30 days of Challenge, you will be entered into a drawing for a chance to win! Click HERE to join.

10/19/24 Click Here To Sign Up For Boo-denko Games

Trainer Tip: by FitPlan Trainer & Nutrition Coach Andrew White 1. Pumpkin Spice: What’s in It and How to Make Your Own Pumpkin spice has become synonymous with fall, but do you know what’s actually in it? This warming blend of spices not only brings the essence of the season into our kitchens but also offers a range of health benefits. In this blog, we’ll explore the ingredients of pumpkin spice and show you how to make your own healthier version at home. To make your own pumpkin spice, the benefits and more healthy recipes using it, follow the link HERE to our Blog page.

World Osteoporosis Day October 20th!  In celebration of this global day to help raise awareness about osteoporosis and the importance of maintaining good bone health, check out our Coach Rx Program of the month and this month’s Blog below…

Coach Rx Program of the Month  by FitPlan Trainer Ally Wilson Building Better Bones Keiser Strength Training Program to Help Prevent Osteoporosis This Keiser Machine Strength Training Program is specifically designed to improve bone density and promote skeletal health through a structured regimen of resistance training. Utilizing air pressure to create resistance during exercise, this program creates a safe and controlled environment suitable for individuals of all fitness levels. By emphasizing progressive resistance and functional movements, participants can effectively engage in strength-building exercises that not only enhance muscle strength but also support overall bone health. The program incorporates a holistic approach, focusing on physical strength crucial for maintaining healthy bones. Participants can expect to gain increased bone density, improved joint stability, and enhanced overall fitness, all while enjoying a safe and effective workout experience. Click HERE to register and follow FitPlan Instructor Ally Wilson’s Program!

Strength Training for Osteoporosis: Building Better Bones Blog Post by FitPlan Instructor Ally Wilson

Osteoporosis is often dubbed the “silent disease,” as it progresses without noticeable symptoms until a fracture occurs. It affects millions of people worldwide, primarily women, and is characterized by weak and brittle bones. With the aging population, it’s crucial to address osteoporosis, especially among those at higher risk. This blog will explore the role of strength training in combating bone density loss, provide statistics, and recommend effective exercises. Click HERE to follow the link to our blog page.

Specialty Program: Fighting Falls is back in Mashpee! Fighting Falls is returning to our Mashpee location for October & November and is continuing to run every month at the Barnstable location! Spaces are limited and this program usually sells out so make sure to sign up today to reserve your spot! Sign up for Fighting Falls by following the link HERE to the specialty program page on our website.

Specialty Program:  Get In Line! Spooktacular Edition Get ready to Get In Line and groove with a ghoulish twist! Join us for a Halloween themed line dancing experience that’s full of fun and frights. We’ll dance to spooky classics like “Thriller” and “Monster Mash”, bringing some ghostly groove to the floor. No dance experience is needed just bring your energy and festive spirit. Costumes are encouraged for extra fun, but not required. Come ready to move, laugh, and enjoy a frightfully good time!

In this month’s Newsletter, join us as we celebrate the Winners of the August FitPlan Trainer’s Challenge. Explore the Joyful Benefits of Dancing: Movement for Every Age. Get ready for Healthy Aging Day with insights on enhancing well-being, and check out Effective & Safe Exercising Trainer Tips for Seniors. Check out our exciting Specialty Programs including Line Dancing and the Fighting Falls program aimed at improving balance and strength.

We’re thrilled to announce a huge “CONGRATULATIONS” to the winner of the August FitPlan Trainer’s Team Challenge… CONGRATULATIONS TEAM ERIN!!  This remarkable team achieved an impressive 86% completion rate of the Coach Rx workouts during the challenge. TEAM ANDREW came in a very close second with an exceptional 85% completion, while TEAM ERIC earned an Honorable Mention for completing 60% of the workouts. The winning team will be contacted by their Coach to receive a complementary Coach Rx Program of their choice. Congratulations to all teams for their hard work and dedication!

Blog Post: The Joyful Benefits of Dancing: Movement for Every Age by: FitPlan Trainer 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. Follow the link HERE to our blog page to read the benefits of dance!

Trainer Tip:  Find Your Rhythm by FitPlan Trainer Andrew White Finding a rhythm in your workouts can be a game-changer for both your body and mind. Whether you’re walking, lifting weights, or even doing a bit of dancing, moving to a beat can help you stay motivated and maintain a steady pace. Music naturally encourages rhythm, which can improve coordination, enhance mood, and make your exercise routine feel less like work and more like fun. So, the next time you work out, try syncing your movements to your favorite tunes. You’ll find that staying active feels a little easier—and a lot more enjoyable! 🎶 Remember, it’s not about perfection, it’s about enjoying the journey and keeping your body moving in ways that feel good for you.

September 23rd is Healthy Aging Day!

Embracing Wellness and Vitality at Every Age.  Blog by FitPlan Instructor Ally Wilson As we grow older, it’s essential to prioritize our health and adopt habits that can lead to better quality of life. This blog will delve into the significance of Healthy Aging, the benefits of a healthy lifestyle for seniors, and practical tips to help them create and maintain healthy habits. The Importance of Healthy Aging Healthy Aging Day is a reminder for individuals to embrace a lifestyle that promotes longevity and quality of life. The day highlights various strategies to nurture physical, mental, and emotional health as we age. Whether you’re in your 60s, 70s, or beyond, there is always an opportunity to enhance your well-being. To read the: Benefits of Healthy Lifestyle Choices for Seniors and more follow the link HERE to our Blog page.

Trainer Tips: Effective & Safe Exercising for Seniors by FitPlan Trainer & CCR PT Aide Khalil Rizki

As we age, keeping our bodies fit and healthy becomes a vital part of maintaining our quality of life. The human body is incredibly adaptable, but the path to optimal fitness lies in choosing the right exercise program that aligns with our short-term and long-term goals. Whether you’re aiming to maintain muscle mass, enhance joint mobility, improve balance and coordination, or boost cardiovascular health, it’s essential to design a realistic and sustainable fitness plan. Here are some invaluable tips to help seniors exercise safely and effectively, indoors or outdoors. Follow the link HERE to our blog page to read Khalil’s tips.

Specialty Program: Fighting Falls is back in Mashpee! Fighting Falls is returning to our Mashpee location for October and is continuing to run every month at the Barnstable location! Spaces are limited and this program usually sells out so make sure to sign up today to reserve your spot! Sign up for Fighting Falls by following the link HERE to the specialty program page on our website.

Specialty Program:  Get In Line! Spooktacular Edition Get ready to Get In Line and groove with a ghoulish twist! Join us for a Halloween themed line dancing experience that’s full of fun and frights. We’ll dance to spooky classics like “Thriller” and “Monster Mash”, bringing some ghostly groove to the floor. No dance experience is needed just bring your energy and festive spirit. Costumes are encouraged for extra fun, but not required. Come ready to move, laugh, and enjoy a frightfully good time!

Get In Line | Member

Get In Line | Non-Member

Coach RX Program of the Month: Erin’s Full Body Training Program

This program will focus on a full body strength program with 2 Cardio of your choice days. Repeat the workouts and track your weights to show how you progress in this program. Follow the link HERE to our Coach RX page to view Erin’s program!

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

In this month’s Newsletter we are thrilled to share exciting news, including our August FitPlan Trainer’s Team Challenge that encourages Participants to focus on a workout routine throughout the month. Discover valuable Trainer Tips to help you stay on track with your fitness goals, and don’t miss our insightful Blog post exploring the physical and mental benefits of exercising for seniors. Dive in and let’s make this month a healthy and fulfilling one together!

Here are some pictures of Members enjoying a little recovery using the Normatec and assisted stretching with Andrew during last month’s International Selfcare Day on Wednesday, 07/24/24 For details on how to schedule a Normatec or assisted stretching session email info@fitplan.com or text 508-477-6128

August is National Wellness Month! This month, we’re embracing self-care, stress management, and healthy habits, and we are excited to introduce the “August FitPlan Trainer’s Team Challenge.” Last week we sent out an email to members inviting them to sign up for this exciting opportunity, there is still time to sign up! The challenge will officially kick off on Wednesday August 7th! For just $25, participants will be assigned to a FitPlan Trainer Team led by Erin, Andrew, or Eric. Throughout August, teams will follow a structured workout routine crafted by our trainers, featuring three sessions per week via Coach Rx. Each week, trainers will share motivational videos in the Coach Rx Team Chat to keep team members engaged and inspired. At the end of the challenge, we’ll announce the winning team in next month’s newsletter and on our social media platforms, with the winning participants receiving a Coach Rx Program of their choice. Join us for a month of fun, fitness, and wellness! If you have already signed up be on the look out Wednesday for your initial communication through coach RX from your assigned trainer. If you haven’t singed up yet what are you waiting for?

	Sign Up For The August Challenge HERE

August 1st was National Planner Day Trainer Tip – Stay on Track with Your Fitness Goals:  Setting S.M.A.R.T Goals by FitPlan Trainer Andrew White

Embarking on a fitness journey is a commendable step toward a healthier and happier you. Yet, staying on track with your goals can sometimes feel challenging. The secret to sustained success lies in setting clear, manageable goals. Using the S.M.A.R.T framework, you can create a roadmap that guides you every step of the way. S.M.A.R.T stands for Specific, Measurable, Achievable, Relevant, and Time-bound, and it’s a powerful tool to help you stay focused and motivated. Let’s explore how you can set S.M.A.R.T goals and stay on track with compassion and positivity. Follow the link HERE to our blog page to read the rest of Andrew’s tip on setting S.M.A.R.T Goals.

08/21/24 = National Senior Citizens DayPhysical & Mental Benefits of Exercising for Seniors.  Blog by FitPlan Trainer & PTA Aide Khalil Rizki

Adding life to years is much more fun than just adding years to life. Isn’t that true? Well, many seniors have to invest more time, efforts and a tiny amount money to stay fit, maintain a healthy weight & manage chronic pain and other diseases. In fact, by staying active our metabolism gets revamped allowing the body to reap many benefits at the physical and mental level. To read more benefits of exercise on physical and mental health follow the link HERE to our blog page.

Specialty Program There is still time to sign up for our popular Fighting Falls program starting August 13th at our Barnstable location, spaces are limited and this program usually sells out so make sure to sign up today to reserve your spot! Sign up for Fighting Falls by following the link HERE to the specialty program page on our website.

08/23/24 – 08/31/24 = World Water Week – The purpose is to encourage hydration and water-based workouts. Blog – Hydration: Your Guide to Staying Refreshed and Healthy Blog by FitPlan Trainer Erin Womboldt

Staying hydrated is essential for overall health, particularly during physical activities. Understanding the best options for hydration and how much water to drink can help you make informed choices. General Hydration Tips · Drink water regularly, even if not thirsty. · Include water-rich foods like fruits and vegetables in your diet. · Be mindful of hydration needs during exercise and hot weather. · Limit caffeine and alcohol, as they can cause dehydration. Follow the link HERE to our blog page to read more hydration tips from Erin!

In this month’s Newsletter you can learn five super hydrating fruits to sustain summer work-out demands, read about the benefits of laughing on your health, find out about what is going on at FitPlan Cape Cod for International Self Care Day, join our Beginner’s Senior Fitness Program on CoachRx, find out how to win a FREE Coach Rx Program of your choice and more!

Swim lessons are back at FitPlan! Whether you are learning to swim or looking to improve your technique our swim Coach Robin can help you! Lessons are available for those ages 5 and up! Robin was ranked top eighth in Canada during her competitive years. She has a background as a private swim instructor on Martha’s Vineyard for over twenty years, helping adults and children of all levels and abilities  learn to swim and to love water. She also coached the first ever Martha’s Vineyard high school swim team, and developed the first ever Special Needs swim team on the island, known as the Orcas. She is now in Hyannis with Cape Cod rehab offering swim lessons or stroke technique tips for those who want to improve their strokes.

For more information email Robin at relken@fitplan.com

Sign up Today!

Blog by FitPlan Trainer Khalil Rizki Five Super Hydrating Fruits  to Sustain Summer Work-out Demands  Finally, summer season has arrived and some of our activities may be taking place outdoors.  We mostly think of hydration as replenishing our water intake only, but often choose processed energy drinks over natural whole fruits. Fruits are not only packed with liquids but also antioxidants protecting our body’s cells from oxidative damage To read more follow the link HERE to the Blog page of our website!

Trainer Tip by FitPlan Instructor Ally Wilson Mon, 07/01/24 = International Joke Day Laugh Your Way to Better Health: Celebrating International Joke Day! As we celebrate International Joke Day on July 1st, we are reminded of the incredible benefits of laughter on our overall health. Laughter has been shown to have a profound impact on our physical and mental well-being, and it’s time to share the joy with the world! The Power of Laughter: How It Can Improve Your Health Laughter has been scientifically proven to have numerous benefits for our health, including: Follow the link HERE to read more about the benefits of laughter and to read Ally’s Awesome Joke!

Here’s Our July Event!!   Wed, 07/24/24 = International Self Care Day On International Self Care Day, individuals are encouraged to take time to focus on their own well-being and engage in self-care activities such as exercise, healthy eating, mindfulness practices, and other activities that promote physical, mental, and emotional health. On this day we will have FREE 15-minute Normatec sessions available for members to engage in self-care. Preregistration is required. The times we are offering are between 10am – 12pm and between 2pm – 4pm at the Mashpee location and 1pm-3pm at the Hyannis location. To pre-register call or text #508.477.6128 and speak with a FitPlan Staff. Space is limited. To discover all the benefits of Normatec read Ally’s Blog HERE

A Chance To Win! Fri, 7/26/24 = National Dog Photography Day  Attention Members… Post on Instagram and/or Facebook a picture of your pups and tag us at FitPlan Cape Cod for a chance to win one of our Coach Rx Programs of your choice.

Coach RX program of the month  by FitPlan Trainer Andrew White Get Fit, Stay Active and Improve Your Well Being Beginner’s Senior Fitness Program Our Beginner’s Senior Fitness Program is specially designed for seniors who are new to fitness or looking to restart their journey towards a healthier lifestyle. This comprehensive 8-week program focuses on building strength, enhancing flexibility, and improving balance through safe and effective exercises tailored for older adults. Benefits: Improved Mobility: Enhance your range of motion and reduce stiffness. Increased Strength: Build muscle strength to perform daily activities with ease. Better Balance: Improve your stability and prevent falls. Enhanced Flexibility: Stretch and loosen tight muscles for greater comfort. Overall Well-Being: Boost your energy levels and mental clarity. Features: Easy-to-Follow Workouts: Step-by-step instructions for each exercise. Weekly Progressions: Gradual increase in intensity to match your fitness level. Focus on Safety: Exercises designed to minimize the risk of injury. Supportive Community: Join a group of like-minded seniors working towards common goals. Expert Guidance: Workouts created and overseen by certified fitness professionals. Check out the rest of our online programs by following the link HERE to our Coach RX page

 

In this month’s Newsletter you can read about The Link Between Physical Activity and Brain Health, find out about what is going on at FitPlan for National Yoga Day, join our Summer Shape Up Challenge and more!

In Celebration of National Meal Prep Day on Sunday 6/29/24, check out this Blog by FitPlan Trainer  Erin Womboldt The Art of Meal Prepping: Simplify Your Life and Stay Fit In today’s fast-paced world, finding time to prepare nutritious meals every day can be a daunting task. This is where meal prepping comes to the rescue. Meal prepping, the practice of preparing your meals in advance, can save you time, reduce stress, and ensure you maintain a healthy diet. By setting aside a few hours each week to plan, shop, and cook, you can enjoy homemade meals without the daily hassle of deciding what to eat and cooking from scratch. To read more follow the link HERE to the Blog page of our website!

Celebrate International Yoga Day with FREE Yoga Sessions on Friday, 06/21/24 lead by FitPlan Trainer Andrew White! Preregistration required. Space is limited. Session 1: 7:00 AM – 8:00 AM Sunrise Yoga and Meditation Class Type: Vinyasa Flow Yoga followed by Guided Meditation Duration: 60 minutes (45 minutes yoga, 15 minutes meditation) Description: Start the day with a refreshing sunrise yoga session that flows through a series of dynamic poses to energize the body, followed by a calming guided meditation to center the mind. This session caters to all levels, offering modifications for beginners and advanced practitioners alike. Benefits: Improves flexibility, boosts energy levels, and promotes mental clarity. Session 2: 10:00 AM – 11:00 AM Gentle Yoga for Seniors and Beginners Class Type: Gentle Hatha Yoga Duration: 60 minutes Description: A slower-paced class focusing on gentle stretches, basic poses, and relaxation techniques. Perfect for seniors, beginners, and those looking for a less intense practice. The session emphasizes breath control, joint mobility, and overall wellness. Benefits: Enhances mobility, reduces stress, and promotes overall well-being. Sign up for either class by follow the link HERE to our website!

Fri, 6/21/24 is International Selfie Day   Attention Members! Follow us at FitPlan Cape Cod on Facebook and Instagram, post a Selfie working out at any of our facilities and tag us to receive a raffle ticket for a chance to win 1-month gym membership.

FitPlan Trainer Tip of the Month by Khalil Rizki, PT Aide & FitPlan Trainer Tips & Benefits of Nordic Walking Nordic walking is a perfect outdoor activity to jumpstart your summer fitness plan. It is a total work-out engaging chest, arms, shoulders, abs & other core muscles. To read more follow the link HERE to the Blog page of our website!

June is Alzheimer’s & Brain Awareness Month, so we are providing some valuable and encouraging information.

Exercise Your Mind: The Link Between Physical Activity and Brain Health Blog by FitPlan Group Fitness Instructor Ally Wilson This Blog will provide valuable information and tips on how to maintain a healthy brain through exercise. June being Alzheimer’s & Brain Awareness Month is a perfect opportunity to shed some light on the importance of brain health. One key aspect of maintaining a healthy brain is regular exercise. Research has shown that physical activity not only benefits our bodies but also has a positive effect on cognitive function and brain health. Incorporating regular physical activity into our routines has been shown to improve cognitive function, reduce the risk of cognitive decline, manage risk factors, improve mood and even potentially lower the risk of developing Alzheimer’s disease. To read more follow the link HERE to the Blog page of our website!

Coach RX program of the month Check out our featured Coach RX program: Andrew’s Summer Shape Up Challenge. The Coach Rx Summer Shape-Up Challenge Program provides a comprehensive and structured approach to fitness, focusing on various aspects such as strength training, cardiovascular health, and overall conditioning. The program is divided into three phases, each with progressive intensity and volume adjustments to maximize results. Weeks 1-4: Foundation Phase – Focus on building a foundation with basic strength training and HIIT workouts Emphasis on form and technique. Check out the rest of our online programs by following the link HERE to our Coach RX page

Summer Options for Guests and Visitors

Day Pass $20

Small Group Training Drop In $50

 

Student Membership – Gym Only – (must have valid student ID) $149

 

Student Summer Membership – gym and classes (must have valid student ID) $209

 

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.