Healthy Holiday Survival Guide

Posted by Dr. Lucky Bennett, ND, CPT on Nov 24, 2020 2:29:39 PM

Research studies show that most adults gain some weight over the holidays. It doesn't have to be that way — this year can be different! Here are seven great ways to enjoy the holidays without adding pounds. From healthy eating to a healthy mind, some of these seven simple tips are guaranteed to contribute to your overall sense of well-being inside and out this holiday season!

Guide to Healthy Holiday Eating

1.  Focus on tradition and comfort foods. Even though you may not be spending the holidays together, if your family makes special foods for the holidays, make sure they are a part of this year’s celebration. If you can see if you can coordinate your own food preparation with other family members. You might not be in the same kitchen cooking, but you can still cook together. 

2.  Consider those who are struggling this holiday season. Consider donating non-perishable food to a food bank or working with your local food bank or church to donate a meal to a family that is struggling. You can also make a little extra of the dishes your own family will be enjoying to give to a neighbor who may not be able to see their own family this year. 

3.  Be aware of your sugar intake. Sugar is great comfort food that usually feels good as we’re eating it, but the satisfaction is short-lived. Too much sugar can negatively affect mood, energy, digestion, and immune function. 

4.  Make extra protein. Protein is the building block your body needs to maintain and build muscle, but it’s also important for immune and hormone function. Protein is also the macronutrient that many people under-eat. By making extra protein when you’re preparing your holiday meals, you’re giving yourself the gift of leftovers and you’ll be able to save time, effort, and clean-up in the days to come.      
      
5.  Find a new way to cook vegetables. Spend 10 minutes looking for a new vegetable recipe. See if you can find a vegetable dish that has at least three different vegetables in it. As with making extra protein, making extra vegetables will give you a break when it comes to feeding yourself and your family for a few days.                                                                                                                                               
6.  If you drink alcohol, consider limiting the number of drinks you consume this holiday season. Similar to sugar, alcohol can dramatically affect mood, energy, and immunity. Try an alternative like flavored sparkling water with cranberries or other fruit in it, or find a mocktail recipe online.

7.  Practice gratitude. This last recommendation isn’t strictly food-related, but it’s important nonetheless. For most people, this holiday season is like none in living memory. Document this time by photographing the meal and the people who are present to eat it. Keep a record of the recipes you used and who helped prepare the food. Ask your family, both in your home and afar, what they are grateful for and write it down. You can assemble the photos, recipes, and your family’s responses into a single document that can serve as a time capsule. 

Need more help with your nutrition plan this holiday season and beyond?LuckyBennett1_portrait (1)-1

Why not schedule a virtual nutrition consultation with our nutrition guru and certified personal trainer, Dr. Lucky Bennett? She can help guide you past the pitfalls of the holiday and set you up for success in the new year. With either 30 or 60 minute sessions available, working with Dr. Bennett could be the best present you give yourself this holiday season!

For more information or to schedule an appointment, please email: TWCNutrition@gmail.com

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Topics: nutrition advice for women, nutrition, healthy recipes, nutritional coaching for women

Women's Wellness Series:  How to BOOST your immune system

Posted by Meredith C. on Aug 7, 2020 10:54:23 AM

How does the immune system work and can you improve its effectiveness?  This is a very important question given the current events worldwide over the last few months. Usually, your immune system does a remarkable job of being your first line of defense against illnesses.  But sometimes it fails or completely loses its ability to protect you. This is why we have put together some tips and suggestions as to how to boost your immune system in this installment of our Women's Wellness Series.

The human body’s immune system is a complex network of cells and proteins that defend the body from invading microbes such as bacteria and viruses. What is important to understand is that it is a system...a system that interconnects throughout your body that requires balance and harmony.  Think about the multiple systems of a car.  A car needs a properly running fuel system, electrical system, and steering system to name a few in order to work.   In the human body, the immune system needs a properly functioning cardio-respiratory system, nervous system, and digestive system to name a few. Each of these systems needs to be as strong as possible in order to support the health of the immune system.

how to boost your immune system

 

Boosting these varied systems requires a CONSISTENT multi-faceted approach to include:

  • A healthy diet high in fruits and veggies
  • Limit sugar, alcohol, processed foods
  • Adequate high-quality sleep
  • A well-rounded exercise program that includes heart rate work AND strength training
  • Behaviors and/or programs to manage stress and anxiety.

Have questions or need help in boosting your immune system?  Our dedicated and informative personal training staff are here to assist you to live your life full of health and vitality. Also, be sure to register for our free ZOOM nutrition webinar that will specially cover how a healthy diet can help to boost your immune system. 

 

Like what you read? Check out other helpful articles in our Women's Wellness Series

 

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Topics: women's health, nutrition advice for women, Women's Wellness, nutrition, the women's club

TWC installs airPHX® system to protect members from COVID-19

Posted by Angie Quehl on Jul 22, 2020 12:33:39 PM

Dear TWC Members and the Greater Chantilly Community,

Our new, state-of-the-art filtration system called AirPHX® (pronounced 'air fix') has been installed in the club! https://www.airphxsports.com/

The health and safety of our members and staff is and has always been our top priority. While we were closed, we were actively investing in new ways to add to our already robust cleaning regimen. As you know we have implemented enhanced cleaning/disinfecting protocols as well as adding new measures/technology, one of which is our new AirPHX system. We are one of only a few clubs in the area to have this technology. 

AirPhx The Women's Club

Considered to be the gold standard in continuous cleaning of the air and surfaces, AirPHX removes pathogens from AIR and SURFACES (as opposed to UV light filters that only sanitize the air). AirPHX uses atmospheric cold plasma to change a small percentage of the oxygen molecules in the air into a unique spectrum of reactive oxygen species (ROS) that kill bacteria, viruses, and mold. First, airborne pathogens are destroyed as air circulates through the unit. Then, air containing oxidizing molecules circulates through the club. This effectively reduces all air and surface pathogens throughout the facility. Each AirPHX unit will treat up to 150,000 cubic feet to provide our member's hospital-grade levels of cleanliness. Most importantly, it eliminates 95% of influenza, coronavirus, norovirus, MRSA, Staph, athlete’s foot, and over 30 additional common bacteria and viruses. 

This is just one of the ways The Women's Club has been working to better serve our members, our staff, and our community and we welcome you to come and enjoy the enhanced workout experience!

Best In health,
The Women's Club Team
womensclub@aol.com

YES! AirPHX is effective against Coronavirus. Click to see the test results here.

 

 

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Topics: women's health, Women's Wellness, the women's club

Thanks for making our fitness center your fave in the Chantilly area!

Posted by Angie Quehl on Jul 16, 2020 2:45:48 PM

Best Gym Near Me for Women

Thank you, Thank you, Thank YOU, Chantilly area Neighbors!

The past few months have been challenging for all of us, to say the least. We are so very grateful and humbled by the continued support of our community, even when we had to temporarily close our doors due to the pandemic. We just wanted to take this opportunity to express our heartfelt thanks to all of you who voted for The Women's Club Fitness Center and Day Spa as a Nextdoor Neighborhood Favorite. Our members and clients are a huge part of what makes TWC, TWC and we could not do it without all of you!

Not a member yet? We invite you to come to see what a Neighborhood favorite women's only fitness center and day spa is all about. Take a peek inside and then download a free guest pass below. We would love to meet you!

WomensClubChantilly-soundtrackselect1-4K-30B

Try Us Now!

 

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Topics: group fitness classes, fitness for women, spa chantilly

Women's Wellness Series: Protect Your Heart!

Posted by Angie Quehl on Feb 14, 2019 12:19:14 PM

Fact: One in four American women will die from heart disease, according to the Centers for Disease Control and Prevention (CDC).

The good news? You can take action to improve your heart health. This American Heart Month, let's work together to learn about how we can protect our hearts. 

You can take small steps to improve your heart health every day. Here are 5 heart health tips for women to help you keep your ticker in tip-top shape:

1. Eat a heart-healthy diet. Choose low sodium and salt foods; limit foods that have trans fat, like pastries and fried food; and cut back on sugar. Read tips from the FDA to learn how to maintain a heart-healthy diet.

 

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2. Manage your health conditions. Take your medicines as directed and get your blood pressure and cholesterol tested regularly. If you have diabetes, check your blood sugar level on a regular basis.

3. Get the facts about aspirin. Some people take aspirin every day to prevent a heart attack or stroke, but it is not right for everyone. Ask your doctor if you should use aspirin.

 

heart-attack-warning-signs

 

4. Know the signs of a heart attack in women, including:

  • Chest pain (heavy ache or pressure)
  • Pain in your upper body (arms, neck, jaw, back, or upper stomach)
  • Shortness of breath
  • Breaking out in a cold sweat
  • Unusual or unexplained tiredness
  • Feeling dizzy or light-headed
  • Feeling sick to your stomach (nausea)
  • The signs of a heart attack can be different for women than they are for men.

5. Join a clinical trial. Clinical trials help healthcare professionals learn about how women of different ages, races, and ethnic backgrounds respond to heart health treatments. Visit the FDA Office of Women’s Health Women in Clinical Trials web page to learn more about how you can participate in a clinical trial.

Visit the FDA Office of Women's Health's website to learn more about heart disease and what you can do to improve your heart health. This month and beyond, protect your heart by making good heart health decisions!

 

 

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Topics: women's health, group exercise classes for women, Women's Wellness, health tips, group fitness classes

5 Tips to Make Your Workout More Effective

Posted by Trinity Perkins on Jan 17, 2019 4:04:29 PM

 

1.  Use a stability ball or BOSU trainer for core work – to target your entire core and avoid Tips for a more effective workout
pressing your spine into the floor with traditional crunches and sit-ups.


2.  Try compound or hybrid exercises – because they recruit more muscles (burning more
calories) and save time. For example, combine a squat and shoulder dumbbell press
instead of doing them separately.


3. Try intervals for cardio – change up your speed (walk, jog, run, repeat) for 25 minutes.
Intensity, not duration, is most important for fat loss and muscle development. Interval
training will save you time, too!


4. Do cardio after you lift weights – save your strength for lifting and burn more fat by
doing cardio after you weight train. If cardio is part of your warm-up, keep it light and
under 15 minutes.

5. Use a foam roller to help ease muscle tension in those hard-to-stretch spots. Foam rolling
is similar to massage, working through muscle tissue for more muscle relaxation.

Want More tips on maximizing your workout?

Drop us a note in the comments sections as to what area of the body you would like to see us tackle next or if you are in the Chantilly, Herndon, Fairfax, Centreville area schedule a free consultation with one of our wellness coaches. Already a member? Stop one of our certified personal trainers and ask...we are always here to help!

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Topics: fitness tips, fitness for women, exercise programs for women

Women's Wellness Series:  The Resolution Solution

Posted by Trinity Perkins on Jan 3, 2019 12:16:54 PM

New Year New You image

Nearly half of us are making New Year’s resolutions, but less than 10% of us will keep them through February. Whether it’s lack of motivation, lack of resources, or loss of interest, many of us will start off strong but lose the spark, especially when it comes to our fitness goals. It’s time to map out a fresh strategy for 2019! Here are 5 tips to help you stick with your New Year Resolutions:

  1. Be specific – Rather than aiming to “exercise more,” map out the exact days and times you’ll be hitting the gym each week.

  2. Buddy up – Reaching goals is better with friends! ‘Planners’ should pair up with ‘doers’ and people who like to research everything before making a move should pair up with those who like to jump right in! You might work differently but you can help keep each other motivated and focused.  

  3. Break it down – If your goal is to “lose weight,” break it down into bite-sized action steps you can take right away. A smaller goal of “lose 1 lb a week” is easier to measure and track as you work toward your long-term goals.

  4. Be realistic – Reaching the resolution finish line is as much about the journey as it is about the result. Be realistic with your resolutions so you’re not miserable along the way. If cutting out sweets altogether is a no-go, commit to eating sweets once or twice a week instead.

  5. Celebrate small wins – Sometimes we focus so much on the big goals that we don’t see all the awesome milestones we reach along the way. Celebrate the small wins to keep you motivated to reach your long-term goals. Book a massage or treat yourself to a healthy meal. You deserve it!

Need help setting goals or getting started? Book an appointment with one of our certified personal trainers or with our nutrition coach today!
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Topics: women's health, goal setting, Women's Wellness, health tips, fitness tips, fitness for women, exercise programs for women, new year's resoltuions

Essential Exercises for Women: Three Great Stretches for People Who Sit All Day

Posted by Stephanie Khan on Dec 12, 2018 12:16:14 PM

By now you’ve heard that spending your day sitting isn’t very good for you. In a perfect world, we would all have time to get up, take a walk, go for a bike ride, or hit the gym, but unfortunately, sometimes it just doesn’t happen! Sitting all day can leave your chest, shoulders, back, and hip begging for relief. Try these 3 stretches to help relieve those tight sitting muscles.


CHEST OPENER

chest opener stretch

 

 

 

If you spend lots of time hunched over a keyboard, this stretch is for you. Sit or stand with your spine long and slightly drop your chin. Sliding shoulder blades down the back, reach arms behind your back, interlacing fingers. If this is too difficult, use a strap or towel. Gently lift your arms until you feel a chest stretch. Hold 10-20 seconds.


 

 

 

HIP FLEXOR STRETCH

Hip flexor stretches

Those of us that spend lots of time sitting, whether it be behind a desk or behind the wheel of a car tend to have tight hip flexors. Start by kneeling on the floor. Step right foot forward to the right knee is bent at a 90-degree angle, keeping front knee over the ankle. Gently ease hips forward until you feel a stretch. For more sensation, raise arms overhead. Hold 10-20 seconds, Switch sides.

seated spinal twist stretch

SEATED SPINAL TWIST

Sit with feet planted on the floor and spine tall. Keeping hips squared, rotate torso to the right, reaching a right hand behind and left hand to the outside of the right thigh. Hold 10-20 seconds, then switch sides.

 

HAVE QUESTIONS?

When do I stretchStretching should be done before and/or after your workout? How long do I need to stretch? What if I have a lower back injury? What if I have a limited range of motion? Can I really improve my flexibility?

If these things have crossed our mind (or any other fitness-related question), please do not hesitate to ask. Our expert staff of certified personal trainers at The Women's Club stand at the ready to help!

Ask Fitness Questions Here

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Topics: exercises for women, personal training, stretching

Women's Wellness Series:  How SMART goals can help put you on the right track

Posted by Stephanie Khan on Oct 3, 2018 2:51:52 PM

 

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Would you like to make a change to help you live a healthier life but don’t know where to start? Have you set big goals for yourself only to find yourself feeling so overwhelmed that you give up? It’s time for a SMART approach to fitness goal setting. This approach allows you to define goals in a specific and measurable way so that your progress can be easily tracked. SMART goals are:

Specific: Goals must be clear and unambiguous. For example, “I want to be healthier” is very vague. What exactly does “being healthy” look like? Does it mean losing weight? Eating less processed foods? Beginning an exercise program? Specifically identifying what “healthy” means to you will help to create a clear goal.

Measurable: Goals must be measurable so you can tell if you are making progress. How will you measure your progress? Making a goal measurable will also allow you to know when you have reached your goal.

Attainable: Goals should be realistically attainable. A goal that is too easily attained or very unrealistic can be very demotivating.

Relevant: The goal should have relevance and be important to you. Setting a goal that someone else would like for you to achieve is not very motivating!

Time-bound: Goals should have an estimated time for completion. Knowing that you have a deadline can help keep you motivated!

Need some help setting up goals that are right for you? Make an appointment with any member of our personal training staff to get you set on the right path! 

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Topics: women's health, goal setting, health tips, personal training, personal training for women

3 Three Reasons Why We Love TRX Suspension Training (and you should too)!

Posted by Stephanie Khan on Aug 31, 2018 10:51:11 AM

 

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Photo by M. Plt on Unsplash

By now you've probably seen those crazy straps hanging around in the gym and wondered what on Earth they are used for! The TRX suspension trainerwhich stands for Total Body Resistance Exercise, was developed by a Navy SEAL who needed a quick and effective way to exercise in a confined space. Here are three reasons personal trainers and fitness enthusiasts alike love TRX:

Increased muscle activation- By creating an unstable environment suspension training makes your core muscles work harder even when working other body parts. This instability forces your muscles to work together instead of in isolation. More bang for your buck!

Appropriate for all Fitness Levels- Suspension training leverages body weight and gravity to develop strength and endurance. An exercise feels too difficult? Take a step away from the anchor point to make it easier. Want to make it harder? Step closer to the anchor point. Being able to make small, incremental adjustments allows for constant progress.

Versatile, Efficient, and Fun- There are hundreds of different exercises you can do on the TRX suspension trainer, and since your muscles have to work together there is no wasted time. Because you can move quickly from one exercise to the next not only do you build great muscle strength and endurance, but can get a great cardio workout as well. Additionally, TRX can be used to enhance yoga poses and assist in stretches leaving you feeling long, lean, and relaxed.

So...are you ready to check out TRX Suspension Training for yourself? Good news! We have new four-week TRX small group training classes beginning the week of September 17. Get more info on how you can participate here, you will be glad that you did!

 

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Topics: personal training, personal training for women, TRX Training, TRX, TRX Suspension Training

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