2/1/2008 Maryland Sports Injury Center
YOGA CLASSES
I have discussed the benefits of Yoga with many of you in the past. Our recent renovation and expansion gives us enough space to offer our own Yoga classes. We will be have two classes: a therapeutic, gentle Yoga class and a unique class called Yoga for Athletes. Each class will have a maximum of 12 students. Yoga studios and gyms have 20-30 or more students in each class. In our classes you will receive the instruction you need to perform the postures correctly and safely!
The classes will be taught by Sarabess Forster of Sunflower Yoga Company.  Sarabess is a yogini, married with two children, and produces and hosts a cable yoga show, 'the 20 minute yogi'. She is a 'yoga acharya' certified, trained instructor  with the Sivananda Yoga Vedanta Centers International, has a master of education degree in spanish and english and teaches yoga in public schools and privately. She instructs yoga for all ages, prenatal to senior and to wheel chair patients as well.
Our therapeutic Yoga class will be given on Thursday nights from 7:00 p.m. to 8:15p.m. and on Saturdays from 12:00p.m. to 1:15p.m. The Yoga for Athletes class will be given on Saturdays from 1:30p.m. to 2:45p.m.
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KETTLEBELL CLASSES
Kettlebell classes will be held in our Silver Spring office starting Sat. Feb. 16 from 9:00 a.m. to 10: a.m. for 10 Saturdays in a row. The charge will be $20.00 per class. Each class will be limited to a maximum of 10 students.  
 
You may register for 5 consecutive classes (2/16, 2/23, 3/1, 3/8, 3/15 or 3/22, 3/29, 4/5, 4/12, 4/19) for $100.00 or register for all 10 sessions for $180.00 and save $20.00.
 
The class will be taught by Mr. Mi Seitelman, Director of Functional Training for Maryland Sports Injury Center.
 
Please call our office (301-622-9000) to register. We look forward to seeing you there!
Do You Have the Stubborn Fat Blues?
Every year at about this time frustrated people around the globe look in the mirror and take in the end results of their holiday eating frenzy.

Maybe your waist is larger, or your hips are wider, or maybe your New Year's resolve has fizzled.

So what do you do about the stubborn and seemingly permanent fat?

Sink into a depression?

Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues.

How do you know if you have the Stubborn Fat Blues?
  • Your pants are tighter today than they were a year ago
  • You've tried to lose weight only to fail.
  • You feel trapped.
  • You're close to giving up on yourself.
If you can relate to any of the above statements then you have the Stubborn Fat Blues - quite an unpleasant condition to have.

Fortunately, there is a cure.

It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything.

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you're putting all of your energy on the negative.

The more you think about how unhappy you are, the unhappier you will become.

Makes sense, right?

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight - and, boy, that can be overwhelming. The truth is that weight loss like that won't happen overnight - it takes months of dedication. It's no wonder so many people simply give up.

Don't worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you've won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable.

2. Use a trigger.
How many times throughout your day do you find yourself plagued with negative thoughts? I'm too fat. I'll never look as good as I used to. I'm not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure - they are total momentum killers.

Here's what I want you to do. Whenever a negative thought enters your mind instantly do the following:
  • Breathe out and squeeze your abs for 5 seconds – 3 times
  • Throw away any junk food within arms reach
  • Plan to exercise that day
Make negative thoughts a trigger to take positive action toward your goal - the results will amaze you.

3. See what you want.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn't help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I'm serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.

The best way to ensure that your motivation stays strong - and that your goal is met - is to get on a fitness program that actually works. If you need help finding the right program for you – I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It's that simple.

Contact me today for a consultation and to learn more about the different fitness programs available to you.

Then you can say goodbye to the Stubborn Fat Blues - forever!
Sneaky Calorie Burning
What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.
Fast & Healthy Fish Tacos
"Who said that fish tacos had to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Servings: 2

Here’s what you need...
  • 1 pound Fresh Skinless Cod
  • 1 Tablespoon Butter
  • 1/4 teaspoon Cumin
  • 1/8 teaspoon Garlic powder
  • 1/2 cup Nonfat Plain Yogurt
  • 1 Tablespoon Apple Cider Vinegar
  • 2 Tablespoons Honey
  • 3 cups Shredded Cabbage Mix
  • 4 Whole Wheat Tortillas
  • Lime or Lemon to taste
  • Rinse fish and past dry with paper towels. Cut fish crosswise into 3/4 inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
  • Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
  • Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy.
Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

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12200 Tech Rd., Suite 104, Silver Spring, MD 20904
301-622-9000
VORTEX FITNESS HAS ARRIVED!
Your links to better health and fitness!
 
Email: drsteve@youcanbefit.com
Phone: 301-622-9000
Web: http://www.marylandsportsinjurycenter.com

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