Women's Wellness Series: Just Between Us Girls

Posted by Angie Quehl on Jun 7, 2012 2:14:00 PM

Just Between Us Girls

There are just some things that we ONLY want to talk about with our girlfriend. Yet and still, we all know about these "things," but it can be embarrassing to even whisper about the anything having to do with issues we may be having "down there". The good news, you are not alone. Studies estimate that 1 in 5 women (and as high 1 in 3) experience some sort of pelvic floor "dysfunction"(PFD). Even better news...there are simple, non-surgical things you can do to prevent and even correct these issues that we as women sometimes resign ourselves to simply "putting up with." Our Women's Wellness Series topic this month is aimed squarely at first, learning how to recognize what constitutes pelvic floor dysfunction and second, how to improve your own pelvic fitness to correct problems from that little leak when you laugh to more serious issues. Our guest blogger, Dr. Rachel Home M.D., has all the answers you need! 

What the heck is PFD?

Pelvic floor dysfunction encompasses a wide range of issues that occur when muscles of the pelvic floor are too weak, too tight, or any impairment of the lower back and hip joints. Sometimes, tissues surrounding the pelvic organs may have increased or decreased sensitivityMr-yoga-complete-thunderbolt-429054-edited due to PFD, which results in pelvic pain.

PFD may cause urinary or fecal incontinence, voiding problems, pelvic organ prolapse, sexual dysfunction and several chronic pain syndromes. The most common clinical conditions are urinary incontinence and pelvic organ prolapse.The major known contributors to PFD are pregnancy & childbirth, genetic depositions, obesity, menopause.

Can it Happen to ME?

The conditions of PFD are very common during a women’s life time. The majority of the time, the early stages of PFD are unrecognized and undiagnosed because there are no symptoms.  It is estimated that at least one-third of women are affected by symptomatic PFD. Statistics show that 30 to 40 % of women suffer from some degree of incontinence in their lifetime, and that almost 10 % of women will undergo surgery for urinary incontinence or pelvic organ prolapse. 30 % of those undergoing surgery will have at least two surgeries in trying to correct the problems.

As a women's health specialist, Dr. Home is aware of the fact that, too often, pelvic floor dysfunction is overlooked during routine well-woman examinations in primary medical practices. Without recognizing and fixing the problems at the early stages, it will lead to deterioration of pelvic health and life quality. This may eventually require surgeries to correct.

Help is on the way!

Our objective at The Women's Club is to educate the women in the greater Chantillly area on improving and maintaining overall health and wellness by organizing free women's wellness seminars led by some of the top local physicans.The issue of pelvic dysfunction/fitness is no exception. Professional guided training and proper pelvic exercise may help prevent and reverse the majority of pelvic floor dysfunction and that is why we have invited Dr. Home and her associate, Dr. Rutland to lead our June seminar, 'Girl Talk'.

We hope you will join us for the free event that everyone woman should attend!

Click HERE to register or find out more

about our upcoming event!

Women's Wellness Seminar Chantilly



Dr. Rachel Home   Main Article Content Submitted by:  Dr. Rachel Home 

Both Dr. Home and Dr. Costanza Rutland are OB-GYN physicians of OBGYN Consultants of Fairfax VA. Also affiliated with INOVA Fair Oaks Hospital.




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

Age-Defying Skin Care for Women: Bye-Bye Blemishes!

Posted by Angie Quehl on Oct 6, 2011 11:37:00 AM

It's Time to Get Even! 

Our face is constantly barraged with all sorts of things that can mar and age it prematurely. Don't despair, help is on the way! Learn how you can erase years from your face by following these complexion-perfecting tips which address three very common skin issues.

Sun Spots

What they are: When you slack on sunscreen, you can develop clusters of pigment that form freckles, light-brown patches, or mole-like dark spots.

How to get even: Choose topical products that contain kojic acid and amino acids. "Studies show that these ingredients lighten by inhibiting tyrosinase, an enzyme that triggers the production of melanin in your skin," says Francesca Fusco, M.D., an assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City.Try Day Bright SPF 30 or Chroma White from the Dermalogica line of Skin Care products.

If your budget permits, opt for monthly custom treatments at the spa which use higher strengths of vitmains, enzymes and acids so you see results faster. These treatments can also be combined by Microdermabrasion to boost your results.
Erase brown patches by swiping a peeling pad with exfoliating fruit acids over clean skin two
nights a week. Try Dermalogica's Daily Resurfacer.



What it is: Derms aren't sure what causes rosacea, but extreme temperature changes, exercise, spicy foods, and alcohol can induce red inflammation on the cheeks, sometimes accompanied by broken blood vessels.


How to get even: Cleanse twice a day with Dermalogica Ultra-Calming Cleanser to help soothe irritated skin.

Afterward, smooth on Ultra-Calming Serum. These anti-inflammatory ingredients have been shown in clinical studies to minimize redness. Niacinamide also strengthens the skin's surface layer, which is impaired by rosacea, helping it to become less sensitive.


Acne Marks

What they are: "The inflammation that comes along with a pimple triggers pigment production— it's your skin's defensive reaction," says Rebecca Giles, M.D., owner of FIX skin clinic in Malibu, California. The result? Post-inflammatory hyper-pigmentation in the form of red discolorations. On darker skin tones, they may look brown.

How to get even: Most marks will fade within six months to a year. Until then, disguise them by dotting a creamy cover-up onto the spot and then feathering the edges. Try Sheer Tint Moisturizer SPF 15/Dermalogica.

Impatient? "A spot treatment containing citrus bioflavonoids, which have both a lightening and an anti-inflammatory effect, may help speed fading by turning off pigment-producing cells," says Master Esthetician Saima Shaheen. Try C-12 Chroma White Serum from Dermalogica. Dot it onto clean skin in the morning (before applying moisturizer or makeup) and at night.


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Go Ahead, Send us Your Skin Care Questions!


* The Women's Club Spa uses Dermalogica products. We are also an authorized Dermalogicia retailer and carry a selection of their products for sale.



Topics: Women's Wellness, skin care for women, the women's club

8 Perfect Fitness Foods...More Nutrition Advice for Women

Posted by Angie Quehl on Jun 30, 2011 12:16:00 PM

Hard to believe it but yet another holiday weekend is upon us! Seems like it was just yesterday when we were talking about Memorial Day BBQ and now BAM, here we are facing another string of days that could spell devastation to all of our hard work! 

Don't let all of those hours you have spent toiling away in the gym go to waste! By now you know that making some healthier choices at the BBQ, picnic or party can make a difference, but we would like to add some suggestions (some that you can incorporate into this weekend) into your daily routines to ENHANCE your results. Chow down on these 8 power foods and you'll see better results in no time.

1.  Pineapple and Papaya    


Good for: Muscle recovery                                        

Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Holiday Hint: Not only does it make a pretty fruit plate, throw these two into a  salsa which is yummy over grilled fish or chicken or in a tasty alternative to traditional coleslaw that your guest will rave about!


2. Salmon

Good for: Cardiovascular fitness

Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

Holiday Hint: Salmon is fab on the grill! Skewer it up with veggies on kabobs or grill it all by itself. Grilled Salmon Recipe


3. PB&J or Pasta With Meat Sauce

Good for: Muscle building and repair

The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

4. Pork Tenderloin

healthy grilling tipsGood for: Waist-trimming

Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

Holiday Hint: Low in fat, tenderloins may tend to dry out when grilled. Here are some tips to make juicy, tender, flavorful pork tenderloin every time!


5. 8 Ounces of Chocolate Milk

Good for: Hydration

The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

6. Coffee

Good for: Pain relief

University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

7. Green Tea

Good for: Muscle recovery

Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

iced green tea


Holiday Hint: Throw some fresh brewed green tea over ice for a refreshing beverage for your BBQ or anytime!


8. Cold Water

Good for: Endurance

Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment-and smaller amounts as they rode-were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.


At the Women's Club we always want to bring you not only news and advice that we think you can use, but also topics that you want to read. Let us know what other topics that we can bring you in the future by leaving us a comment!

*Portions reprinted from Eat This, Not That.



Topics: nutrition advice for women, Women's Wellness, fitness tips, weight loss for women, fat burning, the women's club

Women's Wellness Series: The ABC's of Bone Health

Posted by Angie Quehl on Jun 8, 2011 9:15:00 AM


Your bones...how often do you really think about them and their health? Chances are you don't really consider them until followsomething goes wrong like you break one or you are diagnosedbone health for women logo with thinning bones at a latter age. Contrary to the train of thought most of us , your bones need to be protected and nurtured throughout your entire life just like any other part of your body. They are living things and what you do to help them to develop healthy and stay strong begins when we are babies and continues throughout our lives!

This month's featured speaker at The Women's Club, Dr. Gloria Ivey-Crowe recognizes that bone health is important even in the earliest stages of life and continues to be important part of wellness for women our entire lives, that why she is bringing you this month's installment of our Women's Wellness Series:


No matter what your age, the health of your bones is vital for development. Our bone health is affected directly and indirectly by genetics, diet, medications, exercise, and smoking to name a few. Every visit to a health care provider has questions and answers that impact your bone health. Sometimes these questions are directly related to your bones and what you are doing to maintain them and other questions and answers may reveal an indirect impact on your bone health.

Even as a Baby?

Infants born with genetic defects in cartilage production may be born with a variety of disorders that make their bones brittle, bow or even break. Pregnant patients are constantly reminded to take their prenatal vitamins daily for all the important elements they contain which affect the health of their unborn child; Calcium, Vitamin D, Iron, Folic Acid and a host of other ingredients found on your bottle. Childbirth and Lactation classes stress the benefits of breastfeeding and those who choose not to are directed to various formulas which contain Calcium, Vitamin D and other important ingredients. No regular or whole milk until at least one year of age and even that should be fortified with Vitamin D.

Why should I be concerned as a woman?

The more you know about your bones and how to protect them will be beneficial as you become older and at risk for bone loss and its associated injuries. Bone loss is minimal up to about 30 years of age. After that time, it begins to increase and women must make a concerted effort to maintain their bone health with supplements of Calcium, Vitamin D and exercise.

How will I know if the there is a problem?

As women become older, health care providers will inquire more about what you are doing directly to impact bone loss, your mother’s history of bone loss, order additional testing, as well as make therapeutic recommendations to help you maintain your current bone health, and slow down the progression of any current or future bone loss. DEXA scans are ordered to assess a person’s bone health. Are your bones normal, starting to thin or already have areas of bone loss? Your health care practitioner will interpret these results and make the necessary recommendations.

Main article submitted by:Dr. Crowe womens wellness

Dr. Gloria J. Ivey-Crowe    

Women Physicians of Northern Virginia





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

Nutrition Advice for Women: 3 Bathing Suit-Friendly Burgers

Posted by Angie Quehl on May 25, 2011 11:42:00 AM

Fire Up the Grill!

Memorial Day symbolizes the unofficial start to summer as well the start of the barbecue season. Along with the weekend's festivities comes all of the food which can often (although tasty) mean a ton of fat and calories added to your diet. News flash...great grilling does not have to turn into extra pounds on to a frame you have been working so hard to get summer-ready. To help you not sabotage your efforts we offer you some great alternatives to an American BBQ standard, the burger. Delicious AND nutritious these babies will not only make your barbecue a hit and satisfy your guests, but will also help you strut that bathing suit body all season long!

Turkey Gorgonzola Burgers                 nutrition tips for women turkey burger

 1 lb lean ground turkey
3 oz Gorgonzola cheese, chopped
1/2 cup sun-dried tomatoes, drained and chopped
2 cloves garlic, minced
2 tsp cumin powder
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp barbecue sauce
Shredded cabbage (optional)

1. Preheat grill to medium. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together and form into 6 patties. Brush them with oil.

2. Grill burgers for 4 to 5 minutes per side or until internal temp is 165°F. Toast buns for 2 minutes. Serve burgers on buns; garnish with barbecue sauce and cabbage, if desired.

Makes 6 servings . Per serving: 293 cal, 11 g fat (4 g sat), 27 g carbs, 4 g fiber, 545 mg sodium, 26 g protein


Garden Chicken Burger with Strawberry SauceNutrition Tips for women chicken burger

3 tsp vegetable oil
1/2 medium onion, finely chopped
2 Tbsp brown sugar
2 cups strawberries, sliced
1/2 Tbsp balsamic vinegar
1/4 tsp freshly ground black pepper
1 Tbsp fresh mint, chopped
1 medium carrot, peeled
1 medium zucchini, peeled
1 lb lean ground chicken breast
1/2 cup bread crumbs
2 tsp Worcestershire sauce
1 egg, lightly beaten
1/3 cup parsley, chopped
6 flatbreads or naan
1 cup arugula or baby spinach

1. Warm 1 teaspoon vegetable oil in a skillet over medium heat. Add onion and saute until soft, about 4 minutes. Add brown sugar and continue cooking for 2 minutes. Add strawberries, balsamic vinegar, and black pepper; cook for 1 minute. Stir in mint and remove from heat.

2. Preheat grill to medium. Using a box grater or mandoline, shred carrot and zucchini, then chop into small pieces. In a large bowl, lightly mix shredded vegetables, ground chicken, bread crumbs, Worcestershire sauce, egg, parsley, and salt and pepper to taste. Form into 6 patties and brush with remaining vegetable oil.

3. Place burgers on grill and cook for 4 to 5 minutes per side or until internal temperature reaches 165°F. Meanwhile, toast bread for 1 to 2 minutes per side.

4. Line flatbreads with arugula, add burgers, and top with strawberry sauce, then fold bread over burgers.

Makes 6 servings. Per serving: 387 cal, 8 g fat (2 g sat), 54 g carbs, 7 g fiber, 497 mg sodium, 27 g protein


Stuffed Portobello Burgers with Caramelized Onions

1 Tbsp butter                                             nutrition tips for women portobella burger
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread

1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein


Get even more bikini-friendly burger recipes and other great healthy ideas perfect for any BBQ!


Add your favorite healthy bbq recipe to this edition of nutrition advice for women. Our Comment Section below is the perfect place to swap and share.  



* Some content orginally appeared in and article written by Matthew G. Kadey, M.S., R.D for  Women's Health Magazine 


Topics: women's health, nutrition advice for women, weight loss for women, nutrition, the women's club, nutritional coaching for women

Skin Care for Women: My Beautiful Eyes Part II

Posted by Angie Quehl on Apr 4, 2011 6:45:00 PM

Puffy eyes? Dark circles? Crow's feet? Here's even more tips and tricks to help keep those beautiful baby blues, browns, greens or greys looking fabulous!

Miss out on part one? Read it here.

  1. The sun is still your enemy: Vitamin D is important but the danger that UVA and UVB carries to our skin is unbelieanti-aging skin care for women the eyesvable! So if experts are constantly stressing the importance of sun protection for the skin all over the body, imagine how  important it is for the weakest skin on the face. There is more than one way to achieve adequate protection: use protective eye cream, switch to a mineral make up for your shadow and wear glasses with a UV lenses. 

  2. Avoid stresses: The health of the eye area is connected to the health of the eyes themselves. If you spend a long time focused in front of your electronics (computer, TV, etc) the eyes will get tired, which will in turn reflect as dark circles around your eyes. Allergies and dryness of the eyelids can cause wrinkles in the future. A sinus infection might make your face look puffier than normal. To prevent these problems, make sure to address any medical concern you suspect involving your eyes and nose. Apply cool compresses to your face when you are overly stressed and take 30 second breaks to close your eyes if your job requires long periods of focusing on electronics/computer screens.

  3. Blame your genes: Heredity can play a strong role in some of the problems that appears around the eyes. Dark circles can be, in so many cases, a feature that is passed from one generation to the other. In this case, our job is to follow the skin care tips mentioned in this article to prevent more stresses that could intensify your inherited dark circles. Think about it this way, if you can’t change what you have, at least try to stop it from getting worse! Note:  Puffiness around the eyes can be due to water retention around the eyes. However when it is chronic and not changing, it might be due to extra fatty tissue that some people are born with. Not sure if it is heredity or some other cause? Look at your parents faces, you may be able to identify the same feature on one of their faces. If it is is hereditary, unfortunately surgical correction to the skin around the eyes is the only solution to remove this type of excessive fat.

So there you have it...the if, and, but, or and for's of keeping those eyes young looking and beautiful!

Article submitted by:

Saima Shaheen, Master Esthetician at The Women's Club Day Spa



question markHave questions about skin care for women that Saima could help you solve? Click the link or submit them in them Comments Section below! 

Ask a Question about fitness for women


Topics: women's health, Women's Wellness, health tips, skin care for women, the women's club

Skin Care for Women: My Beautful Eyes Part I

Posted by Angie Quehl on Mar 31, 2011 9:30:00 AM

anti-aging skin care for womenSome of the most delicate skin on your whole body is the skin around your eyes. With less muscles and fat, the skin around the eyes is seven times thinner than the skin on the face, therefore signs of aging might start there before starting anywhere else on your face. If you suffer from dark circles, puffiness, saggy eyelids and/or wrinkles, your age will always be estimated higher than the actual one.

All is not lost! Following these simple steps and tips can help preserve the beauty of this soft tissue and prevent any future damage.

  1. Read the label of your cleanser: Most face cleansers are not intended to be used around the eye area unless the label of the cleanser specifically states that it is designed for this use. Make sure to use a gentle cleanser or make up remover that is for mulated specifically for the eyes. NOTE: If you are a fan of make up wipes, that is totally fine as long as you apply gentle pressure on the eye area and support your lids with one hand while you are moving the wip e gently across the lids. You can remove the make up by moving from the brow bone toward the lashes, or by following a gentle circular motion starting from the inner corner of the eye moving out toward the temples in the upper lid, and then moving toward the inner corner again  while cleansing the lower lid. The skin should not stretch when cleansing the eye area. Stretching of the skin is an indication of unnecessary pressure.
skin care for women eye make up removal
  1. Brows and lashes: Using a poor quality of make up, old mascara, the wrong cleanser and sleeping without removing eye make up are major reasons for destroying the hair follicles of the brows and lashes. When this hair gets damaged, hair loss occurs resulting in older looking eyes...therefore an older looking you! Replace your mascara every 3-6 months. Don't be lazy and take off your make up, dirt and dust before you go to bed. A NIGHT OF LAZINESS WILL COST YOU A YEAR OF AGING!

  2. Anti-aging creams: Since all of these formulas are called "anti-aging", don't wait to use them until the damage is already is done. Apply eye creams that are loaded with vitamins and peptides to prevent and delay the signs of aging. Use the same circular motion I discussed previously for cleansing when applying  the creams , keep soft pressure all the time. Learn more "age defying" tips.
Being consistent in your steps is an important part of skin care for women and will always guarantee you better results. Embrace your beauty every night even if you are tired. And remember again...one night of laziness can cost you a year of aging!


Stress, sun and your parents...How these things can speed up the aging process and what you can do to protect those beautiful eyes!


Article submitted by:

Saima Shaheen, Master Esthetician at The Women's Club Day Spa



question markHave questions about skin care for women that Saima could help you solve? Click the link or submit them in them Comments Section below! 

Ask a Question about fitness for women


Topics: women's health, Women's Wellness, skin care for women, the women's club

Outdoor Boot Camp for Women is "Better than a Run or a Bike Ride"

Posted by Angie Quehl on Mar 21, 2011 8:12:00 AM

Spring has arrived and so has the resurgence of fitness boot camps. By now many of you may have heard of boot camps through friends or advertisements but to for those of you who may be new to the scene a definition may be in order....

What is Boot Camp?

A fitness boot camp is type of outdoor group exercise class that mixes traditional calisthenic and body weight exercises with interval training and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they'd push themselves.

These fitness classes have grown in popularity over the years primarily because they offer a new way to get a low-cost, efficient and challenging workout. With the right instructor, these fitness classes get fast results and create a supportive and motivational community of like-minded people.

But what do you really get out of a boot camp workout?

The American Council on Exercise studied boot camps, including the ones at health clubs. Their bottom line: Outdoor boot camp for women is an excellent way to enhance aerobic capacity and help control body weight. One researcher called it "more of a total-body workout than just going out for a run or bicycle ride."

Read more about Outdoor Boot Camp at the Women's Club...


outdoor bootcamp for women only


Portions of this content originally appeared on About.com


Topics: group exercise classes for women, gym chantilly, group fitness classes, fitness for women, exercise programs for women, bootcamp exercise classes, the women's club

The Resolution Solution, Final Chapter - How to Get & Stay Motivated!

Posted by Angie Quehl on Mar 9, 2011 5:01:00 PM

Motivate ME!

As a personal trainer and motivator, it’s a great feeling to solve the puzzle for an individual and get them on the right track to a fitter and more complete person.  The motivator will be different for each person; some will thrive on competition with peers while others may need a consequence or reward to maintain their focus. But no matter what, an individual’s motivation is as unique as their personality. Dangling the proverbial carrot in front of someone only works if they’re hungry! Finding the motivation to keep your fitness routine going can be a real challenge...but the benefits far out way the work!

We all need to get to the root of what drives our specific behaviors. For some monetary and material rewards work, for others working towards an event like a wedding or beach trip is the answer.  But these types of motivation are rarely beneficial in the long term.  Somewhere deep within ourselves we must find some type of unique behavior trigger that will inspire us for the long haul.  I love to show each of my personal training clients how the hard work they put into today directly moves them towards the goals they have set for their life. And perhaps the weight is slowly coming off or their endurance is slowing improving, but it is moving forward and that is the goal.   

Another way to search for common motivators is by taking a look at Maslow’s Hierarchy of Needs, yeah, think back to college Psych 101. This is a motivation model developed in 1943 whose premise is that we all have a common hierarchy of needs from hunger to self-esteem. If we aren’t satisfying the lower-level needs (hunger, thirst, bodily needs), then we’ll never be able to reach our goals at the next level (self-esteem / self-awareness). Using this model in our fitness motivation puzzle, you can see where materialistic rewards are good for short-term goals only. But sooner or later, your fitness motivation goals will need to be based on a solid foundation of self-improvement and that vision you have of a better you far into the future. A reunion or vacation may motivate us to lose 10 pounds in a month, but what will sustain our good habits to help us walk around the block when we’re in our 80s? Answering questions like these will help you find the keys to unlock the secret to your personal motivation.

Motivation thorugh personal training chantilly

What is it that you ultimately want

...a finisher’s medal from a marathon may get you that foundation of confidence and self-respect that you’re looking for …or involvement in a health club may be help you fill a social void in your life. No matter what path you take to better health and fitness, you’ll increase the quality and quantity of your life – but you’ve got to want it to get it. Find out what will spark your fitness motivation energy and get out there and try it!

Article Submitted by:

Meredith Chiapello Personal Trainers Northern Virginia resized 600Meredith Chiapello, Director of Personal Training and Group Exercise, The Women's Club 


question markHave questions for Meredith? Click the link below or submit them in them Comments Section below! 

Ask a Question about fitness for women



Topics: women's health, gym chantilly, Women's Wellness, health tips, exercise programs for women, personal training for women, the women's club

7 Fast Food Meals Under 350 Calories -- Nutrition Advice for Women

Posted by Angie Quehl on Mar 6, 2011 2:59:00 PM

Fast food is cheap, convenient, filling, and to many of us it tastes good. For busy working women and moms who are constantly on-the-go, if you are eating out, a fast food restaurant is often the fastest, most inexpensive option. Unfortunately, the vast majority of the time it is not a healthy choice.  In fact, eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more! Done on a regular basis, a steady diet consisting of fast food can also lead to a host of different health problems, weight gain being one them.

Still the convenient temptation of fast food can often be hard to resist. As an informed customer, though, you can make healthier choices and still enjoy the price and convenience of fast food restaurants. At the Women's Club, we understand that from time to time, fast food dining is going to happen so here is some fabulous and practical nutrition advice for women to help you make better choices when Mickey D's, Wendy's, Burger King and the like are one the menu!nutrition advice for women


Check out these 7 Fast Food Meals Under 350 Calories from the author of the smash-hit book series Eat This, Not That!


Other suggestions to help fight the battle of the fast food bulge:

  • Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
  • Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
  • “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
  • Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
  • Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

More Guides to Making Healthier Choices at Your Favorite Restaurant

America's Top 10 Healthiest Fast Food Restaurants – a survey of the 100 largest fast-food chains in America, listing the healthiest places to eat, and healthiest meals to choose. (Health Magazine)

Healthy dining finder – This comprehensive website provides nutritional analysis for hundreds of popular restaurants. Alphabetical listings help you find the healthiest choices at your favorite eatery.(Healthy Dining Program)

Stop&Go Fast Food Nutrition Guide – Offers practical advice to help you navigate the nutritional options at 70 popular chains. Includes a free, downloadable 146-page colored coded guide. (Steven Aldana, PhD)

Portions of this post orginally appeared on HelpGuide.org



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