It's been 6+ months since my last newsletter, winter schedule, sleep improvement, and more!
OCTOBER 25, 2017
Expressing My Deepest Appreciation

This year you have all witnessed my recovery from a total knee replacement as well as my struggle with binge eating disorder. I’m definitely not your average personal trainer in terms of peak physical appearance and performance! Yet, as I’ve been getting healthier and stronger, you all have consistently supported me with your best wishes for my well-being and with your friendship.

I want to take this opportunity to express my most sincere appreciation and gratitude to you for continuing to look to me for your fitness experiences. You all inspire me to do better and to be better, and in the coming months I look forward to more fun and better fitness for all of us!

Thank you for being the best clients a personal trainer could ever wish for!

Thank you for being the best friends a girl could ever have!
Arthritis Foundation Joint Pain Index
Schedule Updates through December 2017

Saturday Small Groups, 8am
November 4, 18
December 2, 16
Friday 9:30am Make-Up / Add-On
November 3, 10, 17
December 1, 8, 15, 22
Studio Will Be Closed
Thurs. & Fri., Nov. 23 & 24 (Thanksgiving)
Dec. 25 - reopening Jan. 8, 2018 (2 Weeks - Winter Holidays)
Sweet Dreams Are Made of This

In recent weeks, insomnia has been a popular topic of discussion in the studio. We can’t fall asleep, or if we do, we wake up at 3am and can’t get back to sleep. What’s going on? Is it the time of year? The full moon? Are we literally lunatics?

The reasons behind a poor night’s sleep or chronic insomnia are many, varied, and unique to each of us. According to the Cleveland Clinic Heart Advisor , getting too few hours of sleep a night can affect your mood and energy level, and it also can raise your risk of developing high blood pressure, diabetes, obesity, and depression.

If you are consistently getting less than 7 hours of sleep per night, you should tell your physician. There could be causes, such as obstructive sleep apnea or medication side effects. Or you may simply need to try one or more of the following (suggested by SleepHeart) :
  • Adjust your bedtime routine. Start getting ready earlier, and avoid screen use (TV, tablet, phone) for at least an hour before you try to sleep. 
  • If your mind is racing, take a few minutes to write a “worry list” of all the things you need to address the following day. Put the list away and sleep peacefully.
  • Avoid caffeine in the afternoon.
  • Exercise more frequently.
  • Indulge in a short “power nap”; even 20 minutes can be very refreshing.
  • If you wake up during the night, get out of bed, but don’t turn on the TV or any other screen. Instead, read something boring or listen to quiet music for 30 to 45 minutes. Then try again to fall asleep.
Creating Balance
As we age, we can lose our ability to balance well, which could lead to falls. That’s why we incorporate some balance work into every session. We choose stances and equipment that are challenging yet safe and that allow progression.

Try this at home! Incorporate some balancing stances into your daily activities, such as while you are washing dishes, drying your hair, or folding laundry. Keep your immediate area safe and clear of obstructions.

Stances are listed below in order from most secure to most challenging.
  • Wide-stance - staggered (one foot forward of the other, though not lined up) OR parallel 
  • Narrow stance - staggered OR parallel (feet and inner thighs touching)
  • Feet in one line but not heel to toe (space between front and back foot)
  • Tandem stance (feet lined up, heel to toe touching; shown at right)
  • One foot resting on top of the other OR one leg lifted
Source: "Exercise for Boomers." IDEA Health & Fitness Journal , Sept. 2017, p. 87.
Winter Weather Cancellation Policy

Clients will not be charged for sessions cancelled due to inclement weather. 

In general, the decision to cancel will be made as follows:
  • Morning Clients: If Fairfax County Public Schools delays opening, we will reschedule. Weather conditions often improve throughout the day, so we might meet later the same day or reschedule for a different day.
  • Afternoon/Evening Clients: Depending on weather and road conditions, we will determine whether to hold the session or reschedule for later the same day or a different day. 
I will text or call each client individually and post the studio's status on the website home page, and on the Real Women Workout Facebook page.
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Visit my Facebook page and click "Like." Stay current with studio events, and check out the links to interesting articles and websites I share on a regular basis.