What is it?
This holiday program is a great “weigh” to avoid gaining excess pounds during the holiday season. You earn points by participating in various activities throughout the club. The goal is to earn as many points as you can during the six week time period.

Maintain Don’t Gain Score Card
Maintain Don’t Gain Brochure

Have You Earned Enough Points?

Point System
50 Points - 1st Weigh-in
250 Points - Maintaining or losing weight
150 Points - Gaining weight
200 Points - Attend the Osteo Pump Lecture (must sign in)
50 Points - “Bring a Buddy” to workout in the Fitness Center
100 Points – Kick-off Spin Bring on BOSU Sleigh-Ride Spin 100 Points – Participating in a Personal Training Session, Flexibility Training
100 Points - Train the Trainer
5 Points - Participation in any Group Exercise classes
5 Points - For every 20 minutes of general exercise in the fitness center, (Maximum of 15 points per day)

Prizes
(2) One Month FREE Club Dues
(1) 30 Minute Flexibility
(1) Facelogic Facial
(1) One Hour Personal Training Session
(1) Polar Heart Rate Monitor

Questions? Connect With Kathy Margiasso, Fitness Director kmargiasso@mtkiscoac.com

• There is a Variety of Fitness Options at Mount Kisco Athletic Club
  
• Personal Training – Get the expertise and motivation you need to succeed
• Aerobic Exercise: Group Ex, Spinning
• Receive MAC News Directly in Your Inbox

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Researchers followed 125 men and women, ages 18 to 35, who had lost more than 8 percent of their initial body weight and were trying to keep it off. They assigned them randomly to follow one of three diets.

The study received funding from a variety of sources, including The Danish Heart Association and the Danish Pork Council.

The findings were not all that surprising, experts said.

“We know that most dieters have some weight regain despite the type of diet they may have been on,” said Lona Sandon, an assistant professor at the University of Texas Southwestern Medical Center at Dallas, and spokesperson for the American Dietetic Association. “The trick to preventing weight regain seems to be more in increasing exercise rather than diet strategies.”

Start your Personal Training program, contact Fitness Dir Kathy Margiasso kmargiasso@mtkiscoac.com

• Take a Class Group Exercise Schedule I Spinning Schedule
• Get Involved:  Maintain Don’t Gain Schedule of Events
• Earn 100 Points - Participating in a Personal Training Session, Flexibility Training

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It Isn’t too Late:
Sign Up and Start Earning Points

What is it?
This holiday program is a great “weigh” to avoid gaining excess pounds during the holiday season. You earn points by participating in various activities throughout the club. The goal is to earn as many points as you can during the six week time period.

Sign up in the fitness center. Points are manually recorded by participants .Free to all members.

Connect With Kathy Margiasso, Fitness Director kmargiasso@mtkiscoac.com

• Take a Class Group Exercise Schedule I Spinning Schedule
• View Maintain Don’t Gain Schedule of Events
• Earn 100 Points - Participating in a Personal Training Session, Flexibility Training

No related posts.

You want your body to burn calories at the highest possible rate even when you’re NOT exercising when you’re at sitting at your desk, relaxing at home, even sleeping.

It’s called your resting metabolic rate (RMR), and you CAN increase it.

One of the surest ways is by building more muscle mass through strength training. Muscle can burn 3-5 times more calories than fat does. So the more muscle you have, the more calories you’ll burn. Even when you’re staying perfectly still.

And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your RMR over time.

• Include Aerobic Exercise in your Routine: Group Ex, Spinning
  
• Take advantage of the guidance Personal Training provides.

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Have you been lax about your exercise?

If you’ve been lax about about your exercise routine and aren’t sure what you should be doing, new recommendations give adults and kids specifics on what they can do to reap important health benefits.

Adults need a minimum of 2 1/2 hours of moderate exercise per week, or one hour and 15 minutes of vigorous activity. And kids should get an hour of activity per day, according to the Physical Activity Guidelines for Americans announced earlier this month.

Those are the numbers the U.S. Department of Health and Human Services came up with after a two-year process that included having a 13-member advisory committee review scientific research on the effects of physical activity and health.

• Include Aerobic Exercise in your Routine: Group Ex
• Take advantage of the guidance Personal Training provides.

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Exercise, both cardiovascular and strength training, should always be preceded by a warm-up. A warm-up is a low-intensity cardiovascular exercise performed for 5-10 minutes until perspiration begins. Exercising muscles that are not warmed up will increase your risk of injury.

A cool-down is a slow return toward a normal resting heart rate after exercise. Always cool down immediately following cardiovascular exercise. A cool-down should last between 5-10 minutes and will help prevent dizziness, fainting and muscle soreness. Continue to cool-down until your heart rate reaches 100 beats per minute or less.

Fitness Solutions:

• Include Aerobic Exercise in your Routine: Group Ex
• Take advantage of the guidance Personal Training provides.

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Do you find yourself continually starting exercise programs only to quit just weeks later?
If so, you could be asking too much of yourself in terms of motivation.

Studies show that most people need to stick with a plan for 30 to 60 days before their commitment to exercise takes hold. Unfortunately, many of us give up sooner, discouraged if we don’t approach each workout with zeal.

Perhaps one answer is to look at motivation as another “muscle.” Just as biceps, abs and glutes gradually strengthen as they are exercised over time, so does motivation grow stronger with practice.

• Include Aerobic Exercise in your Routine: Group Ex
• Take advantage of the guidance Personal Training provides.

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