Meet our Coach

Written by Omar Capers. Posted in Uncategorized

Abbi Lichtenstein

abbi-by-water-800“I live in downtown Silver Spring, MD, and have lived in the Washington, DC area nearly my entire life. I graduated from the University of Maryland with a BS in Textile Science/Fashion Merchandising and later went to University College/University of Maryland and earned a second BS in Paralegal Studies. I worked for a total of 10 years in the Law Department at Marriott Corporation where I met my husband, Michael. I have two lovely daughters, Jenny and Stephanie, a wonderful stepdaughter Cathy, and her amazing husband Andrew.

After my youngest daughter was born, I was a stay-at-home mom for 14 years. During that time, I volunteered at my daughters’ schools, and at my synagogue. I enjoyed my volunteer work and derived much satisfaction from helping others and gained personal growth from positions of responsibility as an officer and board member within the organizations. However, I decided to go back to work as my youngest daughter was entering high school. In contemplating what I would like to do during the next stage of my life, I realized that I could find fulfillment in being a health and wellness coach. I enjoy the aspects of helping others in their lives as well as the interpersonal relationships involved with coaching. I decided to go back to school and pursue a Master of Arts in Health and Wellness Coaching with a concentration in Integrative Health Practices from Maryland University of Integrative Health. I completed the program and earned my Masters in the summer of 2017. I am excited to bring my unique style of coaching to Rock Creek Sports Club, where I have been an active member since 2008.”

Study: Light Weights May Be Just As Effective as Heavy Weights

Written by RCSC Writer. Posted in Uncategorized

Sharon-benchTo get stronger muscles, you have to lift heavier weights right? Well, maybe not, according to a new study published this month in the Journal of Applied Physiology.

According the New York Times, scientists gathered a group of 49 young men who had been weight training for at least a year and tested their strength, fitness, hormone levels, and muscular health. Then, the subjects were randomly divided into two groups.

“One group was assigned to follow the standard regimen, in which weights were set at between 75 and 90 percent of the man’s one-repetition maximum and the volunteer lifted until he could not lift again, usually after about 10 repetitions.

The other volunteers began the lighter routine. Their weights were set at between 30 and 50 percent of each man’s one-repetition maximum, and he lifted them as many as 25 times, until the muscles were exhausted.

All of the volunteers performed three sets of their various lifts four times per week for 12 weeks.”

The Results: There was no difference between the men who lifted heavier weights with less reps, from the men who lifted lighter weights with more reps! The key seems to be that both groups was working toward “total muscle fatigue.”

So which do you would prefer? Heavier weights with less reps or lighter weights with more reps?