So I've been a fitness professional since I was 18. I received my first certification in group exercise when I was 18 through a company called Exersafety. I learned more than the average aerobic instructor as my trainer was a Physical therapist, dancer and group ex instructor. This experience lead me to actually get a degree in the field. With this experience it has become extremely important to me that I stay current with the industry and bring my clients only the safest and most effective workouts and programs. As I observe the industry change, I am sad to say that not everyone feels the way I do. These so called fitness programs and facilities pop open just because someone thinks they can make money. The training they receive is slim to none and they are not Fitness professionals. This a travesty. People are constantly looking for the quick fix and the cheaper option. This is a time when I stick by the saying "you get what you pay for". Would you pick the cheapest doctor if your child had cancer? Do you go to the cheapest masseaur? I truly believe that seeking out a high caliber and educated trainer will get you the results you're looking for. Don't go for the cheapest option. When you're looking for a fitness program, please consider knowing the background and education of the staff. 

You may have seen people in the gym, on tv, or in their living room….rolling around on some white, blue or black foam cylinder. This cylinder is called a foam roller and is a very effective tool used in many of todays’ workouts. At Active we use the foam rollers with athletes and clients of all ages and fitness levels. Many of our clients have purchased one and do their exercises and stretches at home. We also recommend that clients foam roller before their workouts.

WHY do we recommend foam rolling? The use of foam rollers is based on the concept of acupressure in which pressure is placed on specific surfaces of the body. The use of foam rollers has progressed from an acupressure approach to self-massage. Who doesn’t want that?

The roller can be used at the beginning of a workout or prior to exercise. It should be used to apply pressure to sensitive areas in muscles-sometimes called trigger points, knots, or areas of increased muscle density. The idea is to allow people to apply pressure to injury-prone areas themselves. The roller is usually used to apply sweeping strokes to the long muscle groups like the calves, adductors, and quadriceps, and small directed force to areas like the TFL, thoracic musculature, hip rotators, and gluteus medius.

The feel of the roller and intensity of the self-massage should be properly geared to the age, comfort, and fitness level of the person using the roller. There is no universal agreement on when to roll, how often to roll, or how long to roll, but generally, techniques are used both before and after a workout. Benefits of foam rolling prior to a workout are: it can decrease muscle density and promote a better warm-up, prepares and aligns the body for the upcoming workout. Rolling after a workout may help muscles recover from strenuous exercise. Another benefit of the foam roller is that it can be done on a daily basis.

How long to use the roller is also determined on a case-by-case basis. At Active we tend to allow 5-10 min. prior to and after a workout. Foam rolling is hard work that can even border on being painful. Good massage work, and correspondingly good self-massage work, may be uncomfortable, much like stretching. Therefore, it is important that you learn to distinguish between a moderate level of discomfort related to working a trigger point or tight muscle and a discomfort that can lead to injury.

General Rule of Thumb: When you are done rolling, you should feel better, not worse. And the rollers should never cause bruising

Every wonder what sort of food you should keep on hand to have the right selection there when you need it? Well, we've complied a list of our favorite things to have in the fridge so you can wip up a great, HEALTHY meal any time!

grilled chicken, lean pork (tenderlion), ground turkey or chicken, ligh tuna, fish like - talapia, wild salmon, halibut, rock fish, scallops

spinach, brocolli, hearts of romaine, snow peas, edemame, (very your greens from light to dark in color), sweet potato, peppers, tomato

bananas, strawberries, raspberries, mango, blueberries, lemon, lime

quinoa, wild rice, eggs, oatmeal, greek yogart, olive oil, almond milk

Now put all these things on your shopping list each week or so and you will be making possitive changes in your diet!

Are you up for a Challenge?

We are hosting a 28 day challenge to get healthier, stronger and more fit!  Session starts on January 5th!! Come to the 7am Boot Camp or the 8am Power Hour to get started!  For just $189 you get unlimited classes for the month of January (excluceds pilates classes)  So even if you cant join us on the 5th, this is still a great deal!

Call us at 410-518-6566 or email us at getactive@verizon.net and let us know you want to sign up!

Come on  -  Take The Challenge!

So how many hours a sleep do we need? Most research shows us that we need 6-8 hours to stay on a schedule and to be healthy and productive. It definitely varies with each individual. I was recently speaking to someone who told me that sleep is so important to them, that they feel it effects them and everyone around them if they don't get enough sleep. That is so true! My thought and experience with this is that we become aware of our own internal clock and we listen to it. Yes, we need to get the laundry done, the bills paid and the lunches made, however we also need to be healthy and energetic so we can get through the day. Most people that I know who do not get enough sleep are sick more often, grumpy and overall just not healthy. Did I also mention that lack of sleep promotes poor eating habits and it tends to make people drink more sugar and caffeine? That's not a good combination. So remember that it's important to get the sleep that YOU need and try to stick to a schedule. You'll be glad you did and so will those around you.