Happy New Year! 8 Tips To Follow Your 2019 Resolutions

Resolutions centered around health and fitness always make the it into the top five. But, while half of Americans make resolutions, only 8% follow through with them. If this is the year you plan to dedicate to improving your health, follow these tips to make it the most successful year yet. 1. Pick a realistic [...]

Are Fitness Trackers Actually Making Us Healthier?

Walk around and count how many Fitbits or Smartwatches you see. Some use them specifically for exercise, others use them consistently throughout the day. Fitness tracking has exploded in recent years with the theory that these trackers encourage healthier behaviors. In 2015, “1 in 5 American’s owned some type of wearable technology.” Tim Bajaran, Here's [...]

11 Tips for a Healthier Thanksgiving

The holiday season can do a damper on an otherwise healthy lifestyle. To avoid setting yourself back, giving up on that diet, or getting back into bad habits, follow this guide for a healthier Thanksgiving. 1. Pick healthier items to fill your plate with When choosing what dish to cook, or to scoop on your [...]

Coconuts: What’s a consumer to do?

Coconut products have become the latest superfood solution you could add to just about everything. Coconut milk is called a healthy alternative to cow’s milk and is now available at many coffee shops, Starbucks being a leader in this option. People are swapping out butter in recipes for coconut oil. They sprinkle coconut on top [...]

The Powerlifting World at Rock Creek Sports Club

What is powerlifting? Powerlifting is the sport of lifting things up and putting things down, right? Sort of. While lifting large weights is the basic idea in powerlifting, it is far more complex than that. Powerlifting is extremely demanding and taxing, both physically and mentally, and involves more than just picking something up. A powerlifter [...]

National Foam Rolling Day

May 11th is National Foam Rolling Day! Trigger Point submitted the application for a national holiday and it has been one since 2015. Though the foam roller was patented in 1920, foam rolling has recently gained momentum. What is foam rolling? Self-myofascial release is a self-massage to release muscle tightness, or trigger points. Trigger points, [...]

What is Clean Eating Anyway?

You have probably heard the term “clean eating” before - but what does that really mean? Well - there’s actually more than one definition , and Registered Dietitian Jae Berman recently helped Washington Post readers break down what it could mean for them. Berman explains that there is isn’t “one perfect plan” for everyone, and [...]

Meal Prep 101

Admit it. There’s been plenty of times you have made the vow to eat healthier, then by Wednesday you find yourself grabbing a slice of pizza at lunch because you “just need something quick.” Or maybe the kids’ play rehearsal ran late so now you find yourself just making a box of mac and cheese [...]

Getting Road Trip Ready!

Happy Fourth of July Weekend! For many of you, this means setting off on road trips to coastal beaches to celebrate and relax. It also means — possibly sitting in cars for hours on end - so we wanted to share a couple of quick Road Trip Tips to keep you healthy! Healthy Eating It’s [...]

Exercising 4 Hours After Studying May Help You Retain Info Better

We’ve written many blogs about how working out not only improves your body, it also improves your mind. Now a new study shows that exercise can help you retain the information you learn… as long as you do so four after you learn it. For the study, reported in the Cell Press journal Current Biology, [...]

Mangos – Totally Worth the Mess!

It’s June and we’re excited! Why? Because of all the fresh fruits and vegetables of course! One of our favorites this time of year is the amazing mango. Nutrition According to the National Mango Board, Mangos contain over 20 different vitamins and minerals, and one cup includes: 100% of your Daily Vitamin C Vitamin C [...]

Why We’re Celebrating International Pilates Day!

We know you’ve heard about Pilates, but do you really know what it is? Let’s start by quickly dispelling a couple of misconceptions: -It’s not just for women. -It’s not just for young, fit people. First of all, just the history of Pilates, throws these misconceptions right out the window. It all began with Joseph [...]

Men – It’s Time You Check Out Broga

Dear Dudes: Want to be stronger? Want to be less susceptible to injury? Want to reduce anxiety, stress, and pain? What if we told you can do all that with Yoga? Don’t stop reading yet! Let us tell you about Rock Creek Sports Club’s “Broga Class!” Broga Wednesdays 6:00am -6:45am First of all, clear your [...]

Nutrition Plan Personal Trainer Devin Knox Follows for Gains

You’ve probably seen Rock Creek Personal Trainer Devin Knox  training in the gym, either working on his own strength gains, or encouraging others to push their own limits. Have you ever seen him do a heavy squat and wonder, “what does he eat?” Devin follows an online eating plan created for him by Avatar Nutrition, [...]

How to Lose Fat, but Not Muscle

Earlier this week, The New York Times  reported that a group of scientists had established a workout and diet plan that can "shed fat rapidly while hanging on to or even augmenting muscle." Here's the catch though, the study had two groups of men reduce their calorie-count by about 40%, and had them vigorously working [...]

What Makes Muscles Grow?

Check out this great video from Ted-Ed Originals! "We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow."  

Less Calories with Diet Drinks? Mmm Maybe Not So Much

Sure, you may be saving a couple of calories by reaching for that diet soda, but it’s possible you’re getting them from elsewhere instead, according to a new study. University of Illinois researchers looked at the dietary habits of more than 22,000 U.S. adults over a 10-year period and found that on the days people [...]

Pilates 101

What comes to mind when you think of Pilates? Here’s a couple of common responses we’ve heard: “Oh, it’s kind of like yoga right?” “It’s some sort of exercise that women like.” “It’s that exercise for dancers, you know, the flexible type.” Well, let us tell you, it’s not just for women, it’s not yoga, [...]

A Simple Trick for More Mindful Eating

Some experts have said that one way to weight loss, is something called “mindful eating,” which, in short, is taking your time at your meals to give your brain and body enough time to register your enjoyment of the food and in turn, know when you have had enough. Some of the suggested ways to [...]

Good Posture is Important, Seriously.

We know, you know, that good posture is important, but do you really know HOW IMPORTANT? In this short TedEd video, experts explain that your posture "is the foundation for every movement your body makes and can determine how well your body adapts to the stresses on... If your posture is not optimal your muscles [...]

Video: The Hidden Risks of Sitting Down

Sitting down for brief periods can help us recover from stress or recuperate from exercise. But nowadays, our lifestyles make us sit much more than we move around. Are our bodies built for such a sedentary existence? Murat Dalkilinç investigates the hidden risks of sitting down. View the Full Lesson on ed.Ted.com - http://ed.ted.com/lessons/why-sitting-is-bad-for-you-murat-dalkilinc

Rowing 101

If you follow us on Facebook, you know how excited we were to introduce two new Concept 2 Rowers to the gym, earlier this month!  For those of you are not familiar with rowers, or haven’t thought about adding them into your regimen, we’re here now to tell you about all of their amazing benefits! [...]

Going to the Gym a Chore? Try “Temptation Bundling”

We have all heard that a great way to keep working toward your goals, is to reward yourself for some of the small milestones along the way. For example, you want to lose 15 pounds, so at 5 pounds, you'll buy yourself new running shoes, and  at 10 pounds, treat yourself to massage, etc.  We [...]

Identical Twin Study: What Happens When We Stop Working Out?

Trying to figure out how exercise directly effects the body and brain, can often times be a timely and costly feat. However, scientists in Finland have found a way around this, by studying identical twins — and the results are eye-opening to say the least! As the New York Times explains: To prove that exercise [...]

Like it Hot? Good News – It May Increase Your Metabolism

Earlier this month, at the Biophysical Society Meeting in Baltimore, researchers from the University of Wyoming announced that capsaicin -- the chief ingredient in chilli peppers - may help boost metabolism. In a statement, Vivek Krishnan, a graduate student involved in the study explained that in our bodies there are white fat cells, which store [...]

NYT: How Exercise Keeps Us Young

The reasons why we get older, and why are bodies change the way they do, for the most part, is still kind of a mystery. However, a new study shows how exercise can significantly slow down a number of the common symptoms of aging. According to a recent article in The New York Times, scientists [...]

The Sweet Life: What’s good, What’s bad, and a couple of tips

We all know too much sugar is a probably a bad thing, and that it can have some pretty serious effects on your health. But do we really know why? Should we avoid all it? And what about the artificial stuff? This month National Institute of Health released an article answering a lot of these [...]

Words CAN Bring You Down – How to Stop It

Take a minute to answer this question honestly: When it comes time to motivating yourself to workout, eat better, and make overall healthier decisions - do you tear yourself down, or build yourself up? Time.com recently examined how positive thinking can make all the difference in an article titled "The Reason You Make Unhealthy Choices." [...]

Apple’s New Products Focus on Health

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, [...]

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

Oof! - 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 [...]

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

Running 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 [...]

Stretches for desk workers

Complete these stretches 3 or 4 times per day while at the office to help alleviate stiffness and some common ailments that result from sitting at a desk for the majority of your day.  

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

If 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 [...]

Cantaloupe is Awesome – Trust Us

OK, 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 [...]

Benefits of the Bench Press

The Bench Press is the most popular lift in the gym. It's the upper-body exercise that lets you lift the most weight and builds upper-body strength like no other exercise since it activates so many muscle groups in the upper-body. These muscles include the pecs, deltoids, triceps, forearms, hand muscles and abdominals. If done correctly, [...]

Studies: Working Out Keeps your Skin Young Too!

Live 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 [...]

5 Common Cardiovascular Training Mistakes to Avoid

Getting your heart in shape matters.  That's why cardiovascular training should be part of your workout. Some people think cardiovascular exercise is boring and monotonous, something they begrudgingly do without enthusiasm, just to get it done. Cardio CAN be monotonous if you approach it the wrong way. Here are five common mistakes people make when [...]

How Alcohol Effects Muscles Building

You 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 [...]

Simple Exercises to Boost Your Balance

While 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 [...]

Playing Tetris Can Reduce Cravings

Keep 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 [...]

Olympians Love Yoga!

What 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, [...]

What is Mindfulness Meditation?

Today's post comes from Ronnie Biemans, MA, LCPC, Counselor and Wellness Coach. You can learn more about Ronnie and her services on her Website: http://www.ronniebiemans-ma-lcpc.com/. There are essentially two forms of meditation: insight and concentration. Mindfulness is considered insight meditation since it brings full attention to the body and mind in the present moment without [...]

The Wonderful World of Watermelon

Summer is here! And you know what that means, tons of fresh fruit and vegetables are in season. And we don't know about you guys, but here at Rock Creek Sports Club, one our favorite summer-time treats is definitely watermelon. Why? Well, not only is it delicious, but it's packed with so many amazing nutritional [...]

The Magical Chia Seed

You learn something new every day here at Rock Creek Sports Club. For example, today we learned Chi- Chi- Chia pets from the 80s were actually sprouting from an amazing edible seed full of nutrients and antioxidants! The chia Seed is an edible seed grown in Mexico, and can actually be traced back to the [...]

Exercise is Great for the Brain As Long as You…

You know all those great benefits that exercise can have on the brain, such as better memory and reduced anxiety and depression? Well, new studies show that it's true, but only if you keep up with it! A New York Times reporter recently wrote about two studies presented at the 2012 annual meeting of the [...]

How NOT to get Sick

Cough, sniff sniff, cough. It's that time of year again — flu and cold season are upon us. And even though a 2010 study in the British Journal of Sports Medicine found those who were healthy and exercised the most were less likely to get a cold, we should still be conscious of protecting ourselves [...]

Eight Ways to Deal with Sugar Cravings

Today's tips come from Rock Creek Sports Club Personal Trainer and Certified Health Coach Jean Simons! Thank you Jean! Download Printable PDF Download Printable PDF

How to Add 1.8 Years (or More) to Your Life

As a Rock Creek Sports Club member, we’re guessing you’re probably already well aware of the many benefits of physical activity — one of those being the chance to live a longer, healthier life. Now, researchers from from Brigham and Women’s Hospital (BWH), in collaboration with the National Cancer Institute, are saying they have a [...]

Exercise May Reduce Risks for Breast Cancer

Ladies, when you make an effort to come into to Rock Creek Sports Club, whether it's to workout on your own, Spin, or take a yoga class, you're also making your health a priority and reducing your risk for breast cancer. A new study published CANCER, a peer-reviewed journal of the American Cancer Society, found [...]

Study: Exercise May Reduce Anxiety

Here at Rock Creek Sports Club, we're constantly promoting all of the great effects that exercise can have on your brain and body — and now we have another one to add to the list! A new study shows exercise may protect against future emotional stress and anxiety. Researchers from the University of Maryland recruited [...]

Exercise May Help Depression

Studies about the benefits of exercising just keep getting better and better! Now there's evidence that it can actually help treat depression. According to the study published in The Journal of the American Medical Association, depression is common in patients with cardiac disease, especially in patients with heart failure. So they decided to find out [...]

Spicy Turkey Burgers

Just in time for all those July 4th barbecues, we wanted to share this healthy spicy turkey burger recipe! Avoiding carbs? Just wrap them up in lettuce instead of a bun! Ingredients: 1 pound 93%-lean ground turkey 2 tablespoons chopped fresh cilantro 1 1/2 teaspoons ground cumin 1/2 teaspoon ground chipotle pepper 1/2 teaspoon salt [...]

5 Tips for Staying Safe in the Heat

Even though summer doesn't officially begin until June 21, the warm weather here in Silver Spring, Maryland seems to already be in the spirt of the season. With summer upon us and the sunshine calling our names, now is a good time to remind our Rock Creek Sports Club members how to be safe when [...]

Rock Creek Sports Club Healthy Foodie Group!

Looking For Healthy "Foodie" Addicts! Today's post come's from Rock Creek Sports Club member, Carol Paige. While running with Hector's Running Group, I began to think about how as a member of Rock Creek Sports Club for many years, I have enjoyed getting to know many other members. It was then that I realized "Why [...]

Physical Activity Helps Prevent Alzheimer’s

Here's more evidence why it's important to get up and move. Whether your gardening, walking, or running, you're doing your part to help prevent Alzheimer's, says a new study. A new study published last week in the journal Neurology, found that higher level of physical activity — not just exercising — is linked to a [...]

Relax. It’s Good for Your Heart!

Does a healthy outlook equal a healthy heart? Perhaps, says a news new study. In a study published in the Psychological Bulletin, Harvard School of Public Health (HSPH) researchers found that positive psychological well-being appears to reduce the risk of heart attacks, strokes and other cardiovascular events. "We found that factors such as optimism, life [...]

Sleep: Definitely More than Just Beauty Rest

There are so many things that can get into the way of a good night's sleep: work, stress, kids, school, or... Jay Leno. Who has time to lay in bed for so long? As Charles Bixton said, “You will never find time for anything. If you want time, you must make it.“ Listen up Rock [...]

5 New Rules for Healthy Eating

Don’t eat after 7PM. Avoid Fats. Don’t Eat Chocolate. Etc., etc., etc. You’ve heard them all before, the “rules” to healthy eating. Well we here at Rock Creek Sports Club believe that some rules are just made to be broken! Check out some of our new and improved rules for healthy eating! Don’t Save Your [...]

Just One Sugary Drink a Day May Raise Heart Disease Risk

Put down that Soda. For 22 years, researchers from Harvard School of Public Health tracked nearly 43,000 male participants, ages 40-75 in a health They also collected blood samples from more than 18,000 men who were demographically similar to the other participants. Just 12 ounces of regular soda, fruit drinks and other sugar-sweetened beverages daily [...]

Keep on Moving!

As a Rock Creek Sports Club member, you probably already know how important it is to stay moving. But do you know why? A new study may have one answer. Researchers from The University of Missouri decided they wanted to see what would happen when you took an active group of people and turned them [...]

10 Mistakes Every Cardio Lover Can Make

You know who you are. You crave those long morning runs on the treadmill. You love sweating it out during Rock Creak Sports Club Spin classes. You preach the the benefits interval training on the elliptical. We get it, you can't get enough Cardio! As you probably already know, cardiovascular workouts are incredibly beneficial for [...]

Morning Work Outs May Increase Weight Loss

All of you who love coming in to Rock Creek Sports Club first thing in the morning will be excited to hear that researchers recently found working out before breakfast may be the best option for weight loss. Belgian scientists put three groups of healthy men on a high-caloric diet. One group didn't workout, one [...]