In This Issue

Our Newest Athlete

Winter Clothing Tips

Congratluations

Way Station Turkey Trot

Move of the Month

WELCOME OUR NEWEST ATHLETE - Naomi Alexandra

Naomi was born at 4:30pm on 9-9-09.  She was 19 inches long and weight 6lbs 12oz.

She hasn't started running yet but has been on many walks with her doggie brothers, Blue and Little Bob.  If you haven't had the chance to meet her she might be at the Way Station Turkey Trot.  You probably needed another reason to run Thanksgiving morning anyway.

A special thanks to everyone who helped keep the studio going while I was at home with Naomi.  You did a great job!

Winter Workout Clothing Tips

Now that colder weather is here most of us have some reservations about exercising outside but it's rarely ever too cold to get outside and exercise here in Maryland.   Here are some basic rules and helpful hints about exercising outside.
1)    Layer, Layer, Layer.  Just like your mother always told you, layering is the best way to dress for cold weather.  You can always take something off but can't always put more clothes on.
2)    Technical Clothing.  A few years ago you could only buy technical clothes at expensive specialty sports stores but now you can get them almost anywhere.  Target, Sports Authority or even better our own local stores The Trail House and If The Shoe Fits carry clothes made with wicking fibers that help keep you warm.
3)    Dress as if its 20 degrees warmer than it is.  It should feel a little chilly when you first get outside.
4)    Wear a hat and gloves.  You lose a lot of heat through your head, cover it up.  Gloves or mittens keep your fingers from getting chilled.
If you're uncomfortable you're less likely to continue your workout so take the time to prepare and dress appropriately and keep exercising all winter long.

!!CONGRATULATIONS!!

Congratulations to everyone who participated in fall races - whether it was your first 5k or your 20th marathon we're proud of you.  I know I can't get everyone but here goes.....

• Becky Pfeil - 1st Marathon
• Allison Levitt - Shaved over 15 minutes off her half-marathon time.
• The "girls" who ran the Women's Nike half and full marathon in San Francisco
• Lesley Vandeveer - 1st 5k
• Kelly Dempsey completed the Freedom Run 5k
• Gareth Buckland completed the Freedom Run 10k
• Roy Englebach (one of our trainers) completed the Freedom Run Marathon.

And in other news....

• Congratulations to Wendy and Claire who's daughters got married in September.
• Also congrats to Denise who welcomed her second granddaughter recently.

Join FF at the Way Station Turkey Trot

Thanksgiving Day - November 26
1k - 8am
5k - 8:30am
Benefits the Way Station Inc. of Frederick, MD
CLICK HERE FOR MORE INFO

BOOT CAMP
WORKOUT

A No-Nonsense Kick Butt Workout

Now offered two days a week

Thursdays 7pm
Saturdays 7:30am

Rain or Shine

Only $5

Move of the Month

Contralateral Limb Raises

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Step 1
Starting Position: Lie prone (on your stomach)  with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

Step 2
Upward Phase: Exhale, contract your abdominal/core muscles to stabilize your spine and slowly raise one arm a few inches off the floor keeping your arm extended and avoiding any rotation in your arm. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Step 3
Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.

Step 4
Exercise Variation (1): From your starting position, contract your abdominal and core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor keeping your leg extended, ankle plantarflexed (toes pointing away from your shins) and avoiding any rotation in your leg. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Step 5
Exercise Variation(2): From your starting position, contract your abdominal/core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Keep both your leg and arm extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Sunday Training Run/Walks

Our Sunday run/walks continue EVERY week with 3, 5 or 10 mile options.  Come out and join us.

Sundays 7am

1205 N East St

Frederick, MD  21701

301-788-0083

Beginners welcome. 

No fee just a suggested donation of $2. 

Fitness Testing

Get your metabolism or VO2MAX tested at Fundamental Fitness today.  If you are trying to lose weight or improve performance Fitness Testing is a must.  Call Eva for more information.  301-788-0083