Author Archive

Apple’s New Products Focus on Health

Written by RCSC Writer. Posted in Blog, Wellness Bites

Source: Apple

Source: Apple

As  Apple unveiled its new iPhone and smartwatch today, one thing stood out to us tech-geeks here at Rock Creek Sports Club – the company’s focus on tracking health and fitness.

The new iPhone 6 and iPhone 6 Plus for instance, includes the M8 motion coprocessor “that gathers motion data from the accelerometer, gyroscope, compass and the new barometer, which senses air pressure to provide relative elevation.”

In short – it offers the user motion data that will appear in the health app  so you can see how many flights of stairs you’ve climbed, or how far you’ve walked or run.

The new Apple Watch, which comes out next year, “unites the capabilities of an all-day fitness tracker and a highly advanced sports watch in one device you can wear all the time.”

The Activity app on the watch will measure three aspects of movement. The movement ring-  the calories you’ve burned, the exercise ring measures the brisk activity you’ve done, and the  stand ring shows how often you’ve stood up to take a break from sitting.

Even if you’re not a fan of Apple, we have to say, it’s exciting just to see the many different types of innovations being created to help people take an interest and control over their health.

Sore from Workout? Don’t Worry – Study Shows You’re Building Up Your Pain Tolerance

Written by RCSC Writer. Posted in Blog, Wellness Bites

stretchOof! – Did that last workout leave you feeling sore the next day? Well good news! Not only were you building up your muscle, you may have also helped build up your tolerance for pain!

In a new study recently published in Medicine & Science in Sports & Exercise, researchers compared the pain tolerance levels between two different groups. One group used a stationary bike for 30 minutes, 3 times a week, for 6 weeks. The other group did not do any extra exercise.

After six weeks, they were retested, and the group that had to ride the stationary bike seem to have developed “a greater ability to withstand pain.” The control group experienced no changes from the first time they were tested.

Researcher Matthew Jones from the University of New South Wales to the New York Times:

The results remind us that the longer we stick with an exercise program, the less physically discomfiting it will feel, even if we increase our efforts, as did the cyclists here. The brain begins to accept that we are tougher than it had thought, and it allows us to continue longer although the pain itself has not lessened.

Check out the Full Article Here: How Exercise Helps Us Tolerate Pain

Introducing Our New Community Partner: Causey Mansion!

Written by RCSC Writer. Posted in Blog, RCSC News

Causey.MansionFormer club members Jan Broulik & Joe Phillips are fulfilling their dream.  They have sold their home here and purchased a Bed & Breakfast in Milford, Delaware, the Causey Mansion!  (Check out the Website: www.causeymansion.com/)

Milford is 100 miles from RCSC and is located about 24 miles north of Rehoboth Beach and 17 miles south of the Dover area.  The area is great for cycling, bird watching, beach going and just relaxing and don’t forget, Delaware is tax free.  Milford is also just a short drive to Dogfish Head Craft Brewery in Milton and the Raceway & Casino in Harrington.

Jan and Joe are offering a discount for members who visit in 2014 (pending availability). Mention the name of any staff member at RCSC when reserving a room and receive a 10% discount!

Contact Joe at info@causeymansion.com or Call 302/422-0979 for reservation!

Don’t forget to “Like” them on Facebook at Causey Mansion Bed & Breakfast too!

Study: People who ran or jogged for as little as five minutes a day lived three years longer than non-runners

Written by RCSC Writer. Posted in Blog, Wellness Bites

RunningRunning may not be everyone’s favorite activity. Heck, many a Cross-Country teams’ motto is actually “Our sport is your sport’s punishment.”  But a new study released by the American College of Cardiology may convince you to at least get a little jog in every day.

According to the researchers, running, even 5 to 10 minutes a day and at slow speeds (less than 6mph) can reduce your risk of premature death by nearly one-third and extended your life by about three years!

Carl Lavie, a cardiologist and co-author of the study, told  USA Today that running consistently can even balance out other mortality risk factors, which include obesity, high blood pressure and smoking.

“Fitness largely negates adverse effects of other cardiological risk factors,” Lavie said. “Fitness may be the strongest predictor of survival.”

So, how many minutes of running will you get in today? Tell us in the comments!

Read the full USA Today Article Here: Running of any length or speed reduces risk of death

 

 

 

Successful “Dieting” is All About Attitude (and Self-Monitoring)

Written by RCSC Writer. Posted in Blog, Wellness Bites

iStock_000016156464XSmallIf weight-loss is one of your goals and you’ve struggled to achieve lasting results, you’re not alone. That’ doesn’t mean it’s time to give up – according to a recent article on Competitor.com it’s time for an attitude change.

Competitor recently took a look at a number of the people on the National Weight Control Registry, a database of men and women who lost at least 30 pounds and maintained it at least a year, and discovered what they had in common.

Here’s a hint – it’s not a specific kind of diet. Low fat, low carb, vegetarian, Weight Watchers – some work for some, some fail for some, some work for some, another for others.

Another interesting characteristic of NWCR members is that the vast majority of them failed with weight-loss diets a few times before finally succeeding. The combination of these two characteristics—variety in successful diet approaches and failures preceding success—suggests that different ways of losing weight work best for different people. A certain amount of trial and error is required to find a system that’s a good match for one’s individual needs, preferences, personality, and lifestyle.

So if the diet itself doesn’t matter, what does? After exercise, the behavior that is most powerfully associated with successful weight-loss maintenance among NWCR members is self-monitoring.

Most NWCR members count calories or at least track their food intake. This can be done informally, as in aiming for a quota of five fruit and vegetable servings daily or limiting oneself to one sweet per day. But, one way or another, these folks are paying attention to, and quantifying, their intake. And almost all of them are weighing themselves at least once a week and as often as daily.

Read more at http://running.competitor.com/2014/06/nutrition/want-to-lose-weight-then-get-serious_24583#ABRaG15XLtS1C30i.99

Do you have a weight-loss success story? Tell us in the comments or e-mail Sharon.Sellers@RockCreekSportsClub.com

Cantaloupe is Awesome – Trust Us

Written by RCSC Writer. Posted in Blog, Wellness Bites

cantaloupe melonOK, admit it, you’ve been there. In your effort to make healthier choices you have at one time or another substituted those fries for a side of fruit, only to be disappointed when you received nothing but cantaloupe. Don’t be sad! Cantaloupe, which are actually in season right now, are full of awesome nutrition!

Cantaloupes contain:

Fiber – Helping you to feel full

Potassium: Prevents muscle cramps, been known to help control blood pressure, regulate heart bean and prevent strokes.

Folate:  Promotes healthy growth and maintenance of cells, and for you mothers-to-be, helps reduce the risk of neural tube defects.

Vitamin C:  Known to protect against immune system deficiencies, cardiovascular disease, prenatal health problems, and eye disease. Plus – it’s awesome for your skin.

Carotenoids: antioxidants that are known to help prevent some forms of cancer and heart disease. They are also known to help with your vision.

Vitamin A: Also good for vision, a healthy immune system, and cell growth.

Plus…. 1 cup contains only 53 calories. So, go ahead and order that side of fruit, it’s worth it.

Rock Creek Sports Club Personal Trainer Robert Giles Recognized for Excellant Teaching Skills

Written by RCSC Writer. Posted in Blog, RCSC News

Robert1-217x300We are very proud and excited to share some very excellent news!

As some of you may know Robert Giles, one of our personal trainers here at Rock Creek Sports Club is also a History teacher and football/baseball coach at John F. Kennedy High School. It comes to no surprise to us, that his students love him as much as his clients do, and he was recently awarded the Best & Brightest award from NAACP Montgomery County, Maryland Branch in recognition of your partnership and dedication to the students of Montgomery County,

“I was completely shocked and surprised,” Giles said. “My students wrote numerous letters on my behalf without me knowing, and my principal did as well.”

Giles said he has known he wanted to be a teacher since middle school – and became more inspired during high school thanks to two of his teachers whom he also wanted to recognize — Mr. Engram and Mr. Wolinski.

“I was always taught by mother how important education is and I just wanted to help anybody who wanted to learn,” he said.

Despite his busy schedule coaching and teaching at the high school, Giles also continues to pursue his other passion, fitness, here at Rock Creek Sports Club as a personal trainer. And though it may not seem like it at first, teaching and personal training actually have a lot in common he explained.

“In both careers you are teaching people,” Giles said. “[Students and clients] have to feel comfortable with you and feel that they are being pushed, but they also have someone to fall back to if they need it. Fitness has always been a huge part of my life and I loved working out and helping people get in better shape, so I figured I might as well make it a second career since I loved it so much.”

Congratulations on your award Robert!

“Tales from our Near Future Book” Signing with Jackson Coppley!

Written by RCSC Writer. Posted in Blog, Member Highlights, RCSC News

Join us at Rock Creek Sports Club on June 23 from 5-7pm for a “Tales from our Near Future Book” Signing with Jackson Coppley!

talesJackson Coppley has always loved to tell stories.

“”I used to make up stories for my kids when they were little,” Coppley says. “And when I was dating my Ellen, I use to call her in the evenings and tell her stories over the phone.”

With all these stories and ideas bouncing around in his head, since he can remember, Coppley knew that someday he wanted to write when he could find the time.

Now that time as come! We’re excited to announce that Copley, a Rock Creek Sports Club Member, has recently published his first book, “Tales from our Near Future.” 

Tales from our Near Future is a collection of three stories, which Coppley categorizes as “Techno Romance” and asks the question “What happens when the age of high technology encounters the human need for love?”

Coppley — whose career included a top-secret clearance working in tech with national security and the military — says he has often speculated about where we were in technology, where we are going, and how it will affect people.

“I think about how quickly we can Google information,” Coppley explains. “How that affects our nature at a conversation at party, or from a privacy view point — knowing everything about someone.”

Coppley is excited about the release of “Tales from Our Near Future,” and is eager to get started writing his next book, starting with trip to Italy that will include some time for research.

For Coppley, any day that he sits down and writes something, (he tries for at least 1,000 words on a daily basis), he says he knows it’s going to be a good day.

“I like the writing part the best,” he explains. It’s a pleasure. When I start writing, it’s like the story starts telling itself to me.”

To learn more:
http://www.jacksoncoppley.com/
Purchase Tales of the Near Future
Purchase the Kindle version of Tales of the Near Future

 

Members of the Quarter: Jeffrey and Maude

Written by RCSC Writer. Posted in Blog, Member of the Quarter

Maude

Husband and wife members – Jeffrey Madison and Maude Windsor have loved working out at Rock Creek Sports Club for the past dozen years or so.  So much in fact, that Jeffrey was willing to go the extra mile to make sure it remained a  community gym.

That’s just one of many reasons we have named them our Members of the Quarter!

A few years ago, when there was a possibility that Rock Creek Sports Club would turn into a national chain, Jeffrey was concerned that many of RCSC’s employees would lose their job, and in turn, it’s status as a neighborhood gym.

“I just figured if I could, I would not let that stand,” Jeffrey explained.  “When we realized that the key to the deal was acquiring the client list, I suggested we create a petition. The petition stated that the undersigned would quit their membership should the national chain buy the club. Our team worked tirelessly to get over 1400 of 1800 members to sign the petition within the two or three week deadline. That was like a gut punch to the national chain’s intentions!”

What made Rock Creek Sports Club worth saving?  According to Jeffrey, he loves it because it reminds him of the regular person gym in the movie “Dodgeball” — neighborly and a lot fun.  For Maude,  she said she had a great feeling after her very first visit, when she saw it wasn’t a “meat market.”

“RCSC is truly a neighborhood gym,” Maude agreed. “Everybody here is just trying to get a little fitness. That makes all the members friendly and loyal. Plus the staff really listen to your suggestions and comments.”

Though, with their busy schedules they don’t often find time to workout together, both Jeffrey and Maude find ways to make it into the gym at least a few times a week to keep up their fitness routine.

During the week, you may find Maude working out with one of her two trainers or walking on the treadmill while watching a DVD.  As for Jeffrey, he enjoys circuit weight-training and riding a stationary bike. Plus, they are both fond of taking therapeutic, detoxifying saunas.

“(Staying fit) adds to the quality of our lives,” they said.  “We just feel better when we work out. Plus staying the same size saves on having to buy new clothes!”

Studies: Working Out Keeps your Skin Young Too!

Written by RCSC Writer. Posted in Blog, Wellness Bites

calmLive longer, move better, think faster, and now… we know that exercise may even keep your skin younger! A recent article in the New York Times — Younger Skin Through Exercise — examines a few studies that may show proof that working out may slow down your skin’s aging process.

In one study, scientists gathered male and female volunteers ages 20- 84, about half were active, while the other sedentary, and tested skin from their buttocks (an area not often exposed to the sun.)

“When compared strictly by age, the skin samples overall aligned with what would be expected. Older volunteers generally had thicker outer layers of skin and significantly thinner inner layers.”

However.

“They found that after age 40, the men and women who exercised frequently had markedly thinner, healthier stratum corneums and thicker dermis layers in their skin. Their skin was much closer in composition to that of the 20- and 30-year-olds than to that of others of their age, even if they were past age 65.”

But wait, you say. What about all the other factors that can affect a person’s skin – like genetics and diet?

Well in another study, scientists gathered sedentary volunteers 65 or older (with normal skin of their age,) and took skin samples from their buttocks before starting them off on an endurance training program.

The results: The outer and inner layers that looked very similar to those of 20- to 40-year-olds.

“I don’t want to over-hype the results, but, really, it was pretty remarkable to see,” said Dr. Tarnopolsky, himself a middle-aged exerciser, told the NYT. Under a microscope, the volunteers’ skin “looked like that of a much younger person, and all that they had done differently was exercise.”

Read the full article here: Younger Skin Through Exercise

Join Hector’s Run Club!

Written by RCSC Writer. Posted in RCSC News

 Run ClubIt’s back!  Starting April 2, Hector will once again lead a 5K every Wednesday at 7 pm through Rock Creek Park. Members and non-members are welcome!  Runners will be timed, to help you gauge where you are at with your training (or just for fun!) and afterward we’ll provide water and snacks to refuel.

Also be sure to visit Hector’s running board, located in the the hallway to the basement, for the latest news on local races.

How Alcohol Effects Muscles Building

Written by RCSC Writer. Posted in Blog, Wellness Bites

Women OutdoorYou probably don’t need a scientific study to tell you that if you’re trying to stay healthy, build muscle, etc., you probably shouldn’t drink copious amounts of alcohol.  But does alcohol effect the recovery process? That’s what one group of Australian scientists decided to find out.

Runner’s World explains the experiment as such:

“The basic idea of the study was straightforward. Put volunteers through a rigorous exercise routine (it was a mix of weights, sustained cycling, and high-intensity sprints, designed to simulate the demands of a team-sport match); have them do it three times. After two of the trials, give them the “optimal” post-exercise nutrition: 25 grams of protein immediately after, a carbohydrate-rich meal two hours later, and another 25 grams of protein four hours later. During this recovery period, have them drink a bunch of drinks, either containing placebo or a total of 1.5 grams of alcohol per kilogram of body weight. In a third trial, give them alcohol but replace the protein with calorie-equivalent carbohydrate.”

The Findings:  Not really surprising —  the scientists found that even when the men ate well,  alcohol can impair the recovery process AND adaptation to training and/or subsequent performance. Just something to keep in mind the next time you’re celebrating on a Saturday while you’re in the middle of training for that 5K or weightlifting competition.

Read the full Runner World’s story Here: How Alcohol Effects Muscle Building

New & Improved Class Schedule!

Written by RCSC Writer. Posted in RCSC News

Class scheduleCheck out the new look of our Group Exercise schedule!

We are in the process of transitioning to a new software program called “MotionVibe” which will ultimately give you, our beloved members, more ways to interact with your favorite instructors, receive news about your favorite classes, and more easily reserve a spot in class (plus lots more).

We are still in the learning stages of the program, but check out what the new schedule format looks like and what information it provides at a click of your mouse!

Simple Exercises to Boost Your Balance

Written by RCSC Writer. Posted in Blog, Wellness Bites

cardio and toneWhile many of us probably don’t start thinking about possible problems with our balance until much later on in life,  experts say its a good idea to start working toward improving it as early as your 30s and 40s.

“People don’t usually think about balance until they fall, but little signs such as relying on handrails to go up and down stairs can be early warnings that stability is starting to go,” Jason Jackson, a physical therapist at Mount Sinai Hospital in New York, explained to the Wall Street Journal.

The article went on to say that experts suggest doing exercises in a couple of 5- to 10-minute bouts each day.  Here’s a few of the examples they included:

  • For people in cities with public transportation, avoid clutching tightly on to the poles in subway cars. A lighter grip will challenge your body to maintain stability on its own.
  • At home, create an unstable surface by using either a Bosu ball or a couple of thick pillows. Stand on top of the ball or pillows and balance on one leg while swinging the other leg back and forth. Then switch legs and repeat. (If standing on a Bosu ball or pillows feels too challenging, try sitting on the ball with your legs straight in front of you and shift your weight from side to side.)

  • For office workers, simply getting up from a chair 10 times in a row can be useful, says Mr. Jackson. Alternate between getting up with your feet in wide stance, which provides more support, and getting up with a narrow stance with your feet touching.

For more tips, check out the full article: Boost Your Balance; Avoid Falls | Wall Street Journal

 

Playing Tetris Can Reduce Cravings

Written by RCSC Writer. Posted in Blog, Wellness Bites

tetrisKeep thinking about those chocolate chips cookies cooling in the kitchen?  It may be time to bust out that old Nintendo, or let’s be serious,  downloading Tetris to your phone.

According to a new study in the journal Appetite, cravings have a lot to do with imagery, so “therefore a visually based task should decrease craving and craving imagery.”  To test this, scientists asked participants to rate their cravings, and then they broken up into groups. One group played Tetris, the other, had to wait fora computer program to load, that was designed to never load (worst group ever.)

Results: The group that played Tetris had significantly lower craving and less vivid craving imagery.

“You look at the brightly colored shapes and have to manipulate them to make them fit the gaps,” study author Jackie Andrade, a psychology professor at England’s Plymouth University, told the New York Daily News. “It occupies the same mental process that you need for imagining the food, drink or drug that you are craving. You can’t do both at once, so the craving suffers, which is good if you want to abstain from what you crave.”

What do you do to avoid giving into your cravings?

Olympians Love Yoga!

Written by RCSC Writer. Posted in Blog, Wellness Bites

yoga.dogWhat do figure skaters, skiers, and snow boarders all have in common? BESIDES the Olympics? They love Yoga!

The Huffington Post recently profiled several female athletes competing in the Winter Olympics and found that many of them can’t get enough Yoga.

“In a judged sport, you’re always comparing yourself to others,” Shannon Deanne Bahrke, freestyle skier, said. ” Yoga has really taught me to be OK with what I have and to work within myself.  (Check out the whole article, plus some pretty cool photos of each of these athletes in various yoga poses here.)

Is it really any surprise thought?  Here are just a few of Yoga’s many benefits:

  • Stress Reduction
  • Increased Flexibility
  • Lower Blood Pressure
  • Improve Energy Levels

Discover some of these benefits for yourself in one of Rock Creek Sports Club’s Yoga Classes! Check out our Schedule!