If your goal for your life is to become or remain strong so that you can continue to do the things you enjoy, then you need to take care of your physical body.  Strength training for women is the best way to insure that your bones stay strong into your wonderful 50's and 60's, and beyond.  Or... if you are already there and have not been doing something, then it can help you build up your bone density so that you can fight osteoporosis, and maintain muscle mass so that weight loss is easier to maintain. 

Strength Training for Women: 

Next Strength training class:  May 29th 6:00-8:00 PM, and August 8th 6:00-8:00

Dana has been certified as a Personal Trainer by NETA since  2003, equally important she has used strength training in her personal practice for the past 10 years.   Her specialty in this area is teaching women how to use free weights in a safe and effective manner, in either a class setting or one on one.   If you have a set of weights collecting dust in your closet and recognize the importance of staying strong as you age to maintain your bone density and muscle mass then you should be working out with weights.

Being strong does not mean becoming bulky, but it can mean avoiding the loss of muscle mass, which if diminished can make maintaining your weight more difficult, and the loss of bone density, which can mean a broken bone down the road from osteoporosis.  Strength training can also help to release hormones that just make you feel good.  Using weights in your home three times a week can help you maintain strength in both your muscles and bones.

Dana will set up a program for you, teach you the program and then you have the choice to be on your own, or to come in once a month to check up on your progress.   If you would like to learn more about this, contact Dana at dspates@mchsi.com

Before beginning any fitness program be sure that your doctor has given the OK for you to become physically active.

Are you currently experiencing back problems, or do you wish to prevent future problems? Or possibly you would just like to have better balance and posture.  If any of these ring true for you then core strengthening could be the answer.

NEXT Core Strengthening class begins September 6, at 6:00

Core Strengthening -   Having a strong Core can help you protect your back.  If your core muscles are weak then your spine has to do all the work supporting your body, and helping you to move throughout your day.

Core training can:

• increase athletic performance
• prevent the incidence of lower back injury and pain
• improve balance especially for older adults
• ensure efficient and functional movement patterns
• correct posture

The core muscles include the deeper abdominal muscles as well as the rectus abdominus that creates the "six pack" effect.   The erector spinae, three muscles that run along the spine from the neck to the lower back are also involved.

While Yoga is excellent for core strengthening, working with the body on a ball can also be an effective manner to strengthen the core.  The programs that Dana utilizes are a combination of both simple yoga moves and work on the ball.  You do not need to be able to do yoga or know anything about yoga to be able to do this program.

Dana will set up a program for you, teach you the program and then work out a schedule either weekly or monthly for you to track your progress.  Contact Dana if you would like to learn more.

Even though core strengthening is tailored to fit your ability, you should check with your doctor if you have any question on whether it is safe for you to begin a core strengthening program.