February  2020


It's the shortest month of the year, yet February seems to drag by the slowest. The days are (still) short, the weather is cold and beach weather is (still) months away. 

February has a way of defeating even the most motivated fitness enthusiast, but it doesn't stand a chance against a united front! Working out is better together, so gather a team of friends, or even a partner, and stay on track together. Sign up for a group class at Firehouse Gym, or split a Personal Training package with a friend! 

The cold weather has to end at some point, and when it does, there will be road races abound! Start training now for a 5K, 10k, half-marathon or run/obstacle race. A short term race goal will provide that extra motivation needed to put the cold front behind you and commit to your Winter cardio.

Stay Focused and Fit

Katherina :-)

In This Issue
Start The 2020 Healthier and Fit

No matter what your fitness goals are, working one-on-one with a personal trainer has many benefits. If you're looking to build muscle or lose weight, I can design a workout that will fit your needs. Contact me today and start your 2020 fitness with a free Consultation.
Strong Diaphragm For a Strong Core

When you think about exercising core muscles, do you remember your diaphragm? Its two main functions involve breathing and biomechanics, and it's one of the most important muscles for maintaining intra-abdominal pressure (Nelson 2012). Intra-abdominal pressure is like a weight belt applied from the inside.   Read more
Plant Base Diet VS Meat Eating Diet

Some vegans believe meat causes cancer and destroys the planet. But meat-eaters often argue that giving up animal foods leads to nutritional deficiencies. Both sides say their approach is healthier. What does science say? And how can you best help clients, no matter their dietary preferences?  Read more

Dogs Help People Get Active

In a review of 10 studies-published between 1950 and 2019-that included 3.8 million people, researchers found that dog owners had a 24% lower risk of dying than nonowners during follow-up periods averaging 10 years.   Read more
Midlife Gait Speed Linked With Lifelong Aging

How fast you walk at midlife may provide insight into your future physical and mental fitness. Researchers from Duke University in North Carolina and the University of Otago in New Zealand evaluated data from more than 1,000 male and female participants, who were assessed at intervals from birth to age 45 on factors including physical function, gait speed, aging pace and neurocognitive function.  Read more
You Can Get Ripped On Plants

Is it possible to bulk up on tofu? Yes it is, a joint research study by Canadian and Brazilian scientists, presented at the 2019 American College of Sports Medicine annual meeting, discovered no difference with respect to lean body mass and muscle strength gains. It is the  protein, quantity that matters more than type when it comes to building muscle.  Read more

Steamed Lemony Tilapia

To keep blood pressure numbers from boiling over, it might be a good idea to tame the flame when preparing meat, chicken and fish, according to research from the Harvard T.H. Chan School of Public Health.  Read more 

Will You Get Faster on a Keto Diet?

Many proponents of the ketogenic diet claim that it not only helps with weight loss but also increases exercise endurance by making the body more efficient at burning fat and ketones for energy. However, an investigation by New Zealand researchers, published in Medicine & Science in Sports & Exercise, hints at a different outcome.  Read more

Down The Middle for Carb Intake

A study from Brigham and Women's Hospital, Boston, which involved more than 15,000 Americans tracked for a quarter of a century, found a U-shaped link between carb intake and life expectancy.