New to the Health and Wholeness Staff! Introducing…

Lindsay Huttman has a passion for fitness, food and fun, which is why she makes such a great addition here. A loyal Health and Wholeness patron for almost a year and a half, she has been physically active and into sports (including soccer, swimming, flag football, and horseback riding) since she was a child. She graduated from the University of Virginia with a BS in Psychology and Gonzaga University with a MA in Organizational Leadership.

While working in the corporate world and reflecting on the sedentary lifestyle it was forcing her into, Lindsay realized that she needed a change in her routine. The question was where to find the time or the motivation…Enter Health and Wholeness! Through her time training with our team, she not only became more fit, but also got an overhaul of her entire view on nutrition – so much so that she decided to take her “routine” to the next level – making it a second career!

Lindsay brings a smart, fresh and fun approach to helping clients achieve their fitness goals. While she can and has trained men and women of various ages and goals, Lindsay’s biggest passion is working with women through one of life’s most unique and amazing experiences: starting a family. This passion developed out of her personal experience of wanting to be healthy and physically active during pregnancy, but realizing how little good information is available.

Through her journey, Lindsay has become acutely aware of and interested in the importance of maintaining physical, mental and nutritional health before, during and after pregnancy, and how to weed through a lot of the conflicting information on the subject. Lindsay hopes to help other people benefit from her own trial and error, research, and subject matter expert interviews (i.e. other Moms!) in order to develop their own individual approach to holistic health.

Health and Wholeness is a multifaceted fitness and wellness business serving Arlington and Alexandria, Virginia featuring: Private and Semi-Private Personal Training as well as Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

If you’ve ever done a Google search for “exercises that burn fat” there’s a good chance you came across the concept of “high intensity interval training.” Actually, it’s not a new concept – pretty much any sport that is not an endurance sport could be considered high intensity interval training. In sports such as soccer, football, baseball, hockey, and basketball, there are short anaerobic bursts followed by short rest periods. By definition, anaerobic exercise is not something that can be done for much more than about a minute without a serious drop-off in intensity.

The concept of interval training is the same: Surge, recover. Surge, recover. In your training environment, you exert yourself doing something taxing for a short period of time (think 10-60 seconds), and follow that surge with a measured rest period.  Then repeat.  There are endless possibilities for how to apply this, but in the end, if done properly this method of exercise has several great benefits that all come back to the same reality: Our bodies inherently don’t like to fail at a challenge and will do the best they can to adapt and get stronger in case that happens again.

From a physiological standpoint, high intensity interval training has the ability to trigger the production of hormones that signal your body to use fat as a fuel source, increase muscles’ working capacity, and produce de-stressing hormones.  It’s like hitting a “reset” button on your mood! This form of exercise can also help you sleep better, increase your metabolism, and over the next 48 hours, you’ll burn more calories than if you had done a longer bout of traditional “cardio.”

Think of it as the most efficient way to exercise: Less time, more results!

In fact, interval training has been shown to be about 9 times more effective at triggering fat loss than steady-state cardio.  In the Tabata study of 1996 participants burned 9 times more body fat in 16 minutes a week of intervals vs. 5 hours of running.  Hello time saver!

Excellent right?  It is excellent, but with at least one stipulation.  Pushing yourself to the max EVERY time you workout is a recipe for injury, adrenal fatigue and exhaustion. That’s not meant to dissuade you from using this great form of exercise.  It’s phenomenal, but it’s also something that should be worked up to, and done when you have some good margin in your day.  Even if you’re in decent shape, not every day is the day to “go for the gold.”

The idea of interval training and burning fat appeals to a lot of people…before and after they are doing it.  It doesn’t appeal to many people in the moment.  The reality is, in those short moments, it’s intense – muscles are on fire, breathing is stretched to the limit – and you’ll likely be on the floor for a few minutes afterward (caring little about the squirming and noise making you are doing!)

So before that image leaves your mind, are you still ready for it?  If so, you can use this form of exercise to trade a few minutes for about 48 hours of feeling awesome!

*A Few Guidelines for Proper Interval Training*

How do I know I’m ready?

Great question.  I’ve been a trainer for several years and I’m still figuring that out.  If you’re looking to get back into a workout routine I’d say the two biggest factors to consider are 1) how long you’ve been sedentary and 2) if you have had any training in the past. Let’s take each of these separately…

First, and probably the most important thing to consider: Even if you have had some training in the past, how long have you been sedentary? It takes our muscles a matter of days to become stronger in response to new, regular stressors.  In contrast, it takes our connective tissue about 10-12 weeks to adapt to a new normal.  The main reason for this is simply a matter of blood flow.  Our muscles are very vascular and our connective tissue is not.  The latter acts more like a sponge soaking up excess nutrients.  For someone who has been sedentary for months or years, it might be wise to save the more intense interval training for about Month 4.  Take the first three months to learn proper technique and progression. Not every exercise can be scaled to the individual – some have to be progressed up to. Taking someone whose joints are not used to high amounts of load and speed, and putting either of those two things into a new workout regimen too soon is an injury waiting to happen.

The second major factor to consider is if you’ve ever been trained in the movements your considering doing at high intensity.  If not, then the reality is your brain will need time to wire the new movement patterns at a slower speed to make them natural and use the appropriate muscles for the job.  How long the wiring process takes differs from person to person, but the more muscles are involved in a movement, the longer it usually takes.  To give you some context: It is estimated that it takes about 10,000 repetitions or 10 years for a movement to become so ingrained in our nervous system that it does not require conscious thought.  That’s not to say you have to do 10,000 reps before you progress to interval training, but it hopefully means that you’re not in a hurry to start “maxing out” Week 1 of your new exercise endeavors!

So what progression do you recommend?

That’s somewhat difficult to say without picking an exercise to talk about. But in the final analysis, the best answer is probably to apply the lessons above…and listen to your body.  If you need some guidance, consider hiring a fitness professional for some 1-on-1 attention. It’s easy to get caught up in a moment of, “Oh, what the heck” or the “Rah-Rah” group exercise environment and overdo it.  Just try to be smart.  Listening to your body is an art, not a science, and I don’t know that I’ve ever seen someone change their body (and push their limits with exercise) without the normal life pattern of two steps forward, one step back.  We all do our best to minimize the one step back, but that’s also how we learn and grow.  One step back will happen sometimes.  Just remember the Japanese proverb: “Fall down seven times, get up eight.” Changing your body with appropriate high intensity interval training will be no different, and there’s nothing in the world that can duplicate the awesome feeling of vitality that intense exercise can bring.  Be smart…and go getcha some! 

By Christian Elliot, owner of Health and Wholeness – a multifaceted fitness and wellness business serving Arlington and Alexandria, Virginia featuring: Private and Semi-Private Personal Training as well as Group Runs and Individual Run Coaching, Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more!

Written by Susan Colarco

My friend got hit by a car while out for a run a few months back.  Apart from a few scrapes and bruises, he wasn’t hurt, so don’t worry about that. In fact, as we reflect on the accident (I was about 100 yards behind him and watched it happen) we kind of laugh a bit. His encounter with the soccer mom’s Subaru Outback was not the roll-over-the-hood-land-on-the-ground-with-four-limbs-pointing-four-different-directions choreographed gracefulness that we have come to expect from watching too many action movies. Instead, it was more like a baby’s awkward first sneeze – you know, the kid sneezes, has a look of horror on her face, contorts her body is a strange seizure-like fit, and then looks around as if to ask, “what the heck was that?!?” That was my friend’s run-in with the Subaru.

The sad part about my friend’s Subaru encounter is that it didn’t have to happen.  He was crossing a street in a crosswalk with the walk signal when the woman pulled up.  Wanting to make a right turn on red, she looked left, saw no cars coming, so proceeded to go through the light.  The problem was….she never looked to her right – the direction from which my friend was running. The driver was ticketed and my friend was given a stern talking to from the police officer. Yep, that’s right, my friend was doing everything right but he still got a stern talking to. Why? Well, simply put, because as a runner one cannot rely on the belief that others will follow the rules. It’s sad, but the police officer was right.

Watching my friend’s slow motion crash was a reminder to me that no matter how much faith I have in my fellow pedestrians, drivers, cyclists, dog walkers, roller-bladers, etc., I still need to be on my toes (no pun intended) every time I go out for a run. Keeping that in mind, here are a few safety tips you should consider the next time you go out for a run:

*Don’t wear headphones: I know, I know, I’ve heard it all before… “I need music to keep my pace.”  “I can’t stand hearing myself breathe.” “It makes the time go by.”  To those excuses I say – I’m not convinced!  The truth is, music often gives you a false sense of pace. Be honest, how many times have you gone for a run, started jamming out to a great tune, and then realized you can’t keep up with yourself? People who run to music naturally fall into running with the beat. The problems is, sometimes that beat is too fast for you and other times too slow. If you want to find your perfect pace, do it by listening to your body instead. Oh, and by the way, listening to yourself breathe is important! If you’re huffing and puffing and can’t hold a conversational pace, chances are you are overexerting yourself. Finally, the reason wearing headphones makes the time go by is because you stop paying attention to your surroundings. Think about it – is that really a good thing? When you stop paying attention to what is happening around you, you’re more likely to get hurt – you may not hear that cyclist approaching from the rear, or the car turning the corner, or worse yet, that man on the trail looking to take advantage of a single runner in a secluded area. Be smart, listen to your body and pay attention to your surroundings. You’ll find over time that traffic, cyclists, the trees, and the water create a tune that can’t be beat.

*Don’t trust people to follow the rules: Is this a bit cynical? Perhaps. But is it a good safety precaution to take? I think so. As my friend learned, you can’t rely on that person making a right turn on red to actually look to see if there are runners coming from the opposite direction. Cyclists on the local trails are instructed by signage to announce themselves when passing. The truth is many of them don’t. People are supposed to keep their dogs on leashes, stay to the right of the trails, and stop for runners in crosswalks. Oftentimes, that just doesn’t happen. Rather than getting into the cyclist versus runner debate or exactly what the crosswalk rules along the GW Parkway may be, I give a broader warning. Don’t trust that people will slow down, stop, look, or listen for you as you are out on your run.  Approaching crossings and high traffic areas with this healthy dose of skepticism allows you to react to those individuals who choose to not follow the rules.

*Run against traffic: I’m a huge fan of trails and sidewalks. In the metro DC area in particular, you can get anywhere via the elaborate trail system we have. We’re spoiled, you know? I’m not sure if folks realize just how lucky we are to have the robust trail system that we have here, but we are truly spoiled. That said, if you find yourself in the position of having to run on the streets rather than the trails or the sidewalks, be sure to run against traffic. Unlike cyclists (who are – despite what many may think – obligated to follow the traffic rules), runners are not charged with running with traffic.  By running against traffic, you are able to see oncoming traffic and, if necessary, react quickly.  If you run with traffic, you may never see that car coming up behind you.

*Know your trail etiquette: As I said, we are lucky in this area to have a robust trail system.  That said, the trails are only as enjoyable as the people using them make them. Therefore, do your part…

o    Stay right while running.

o    Never run more than two abreast.

o    When a cyclist announces himself as passing on your left, move to the right and acknowledge the cyclist’s warning.

o    Announce yourself when passing. You may not be running at the fastest pace, but you still may overtake another runner or walker. A simple “hello” or “good morning” when you’re 10-15 yards back can work wonders. The walker/runner in front of you won’t be startled and, better yet, if they are with a dog, the dog won’t be startled.

o    Before passing or turning, look behind you.  Again, don’t just assume that cyclist behind you will announce himself. Therefore, before making a left turn or U-turn in particular, make sure you’re not going to step right out in front of someone bearing down on you.

o    Don’t. Just. Stop. I can’t stress this enough. If you need to stop, pull off to the grass on the side of the trail. If you come to an abrupt stop, chances are the person behind you is going to smack right into you.

Want to learn more about how to make your run safe and enjoyable?

Come on in for a consult and let’s talk! I’m happy to help you learn the proper running techniques and safety precautions so you too can avoid an encounter with a Subaru!

Susan Colarco is a Certified Running Coach at Health and Wholeness – a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Group Runs and Individual Run Coaching, Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

Written by Theresa L. Spradlin L.Ac., M.Ac., Dipl. Ac. (NCCAOM) – Board Certified Licensed Acupuncturist

It is a well-known fact that physical activity benefits the vital organs of the body, such as the heart and lungs.  But another vital organ that is also greatly impacted by physical activity is the SKIN. Exercise increases the circulation of blood, oxygen, and nutrients throughout our protective covering, and the place one notices these healthy effects the most is in the skin tissue of the face.

Acupuncture and physical activity complement each other beautifully when it comes to the health of the skin. Facial Acupuncture, which specifically focuses on the skin of the face, works in the same way as exercise in promoting health, vibrancy and vitality by increasing the circulation of blood, oxygen and nutrients. In addition, Facial Acupuncture goes one step further by eliminating toxins, unblocking the pores, and promoting lymphatic drainage – essential for clear and flawless skin.

When energy flows freely through the body, it will always manifest in the appearance of the face. We have all seen in our mirrors that unmistakable “glow” that comes with physical activity. Facial Acupuncture not only produces those same glowing results, but also works to maintain that healthy radiance over long periods of time!

Concern for the health and care of the skin should start long before age 40. Actually, the ideal time to begin Facial Acupuncture is BEFORE those fine lines begin to form and the skin begins to lose its elasticity. Facial Acupuncture helps young skin retain its youthful radiance and integrity while significantly delaying the negative effects of stress and aging.

We at Health and Wholeness invite you to consider making Facial Acupuncture part of your wellness regimen, along with regular physical activity to maintain that healthy glow!

Theresa Spradlin is a Board Certified Licensed Acupuncturist at Health and Wholeness – a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Group Runs and Individual Run Coaching, Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

Written by Susan Colarco

I bought this “pair” of running socks the other day.  I say “pair” because, when I got home and took “them” out of the bag, I realized that there was only one sock in the package. I was devastated – which is, I admit, a bit of an overly-emotional reaction for a silly sock. But this wasn’t just any sock, it was the sock.

It was the sock that drove me to take a trek past four other perfectly fine running stores to get. It was the sock that I scoped out for weeks with the hope that it would finally go on sale. It was the sock that had that perfect blend of polyester and spandex (no cotton – oh no, I don’t want cotton in my running socks!), just the right ankle height, padding in all the right places, and yet breathable enough to make my feet smile.

Yes, it was the sock.

Why such an emotional attachment to a silly sock? Well, it’s simple really. When you find the right gear for your running needs, you’ll move mountains to keep that gear in stock. In my case, I’ve been plagued with blisters on and off throughout my running career. I’ve tried various shoes, insoles, gels, creams, and powders with mild success from time to time.  But it wasn’t until I discovered these socks (in combination with my all-time favorite product, Aquaphor) that I finally conquered the almighty blister and got my running back on track!

So, I made the trek back to the store to exchange my “sock” for socks and then I went for a run. It was a glorious, cushioned, cool, and blister-free run…a worthwhile trip (twice)!

So what’s your gear challenge? Is it blisters like me? Chafing in (ahem) unmentionable spots? Finding the right bra? Finding a sports drink that agrees with your stomach? Finding shoes that don’t pinch, make your knees ache, or make your toenails fall off? Finding a short that flatters your lower half or shorts that don’t ride up?

Whatever the challenge, I assure you that the right gear is out there for you! Let me help you find it and, in the process, make running enjoyable!

Susan Colarco is a Certified Running Coach at Health and Wholeness – a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Group Runs and Individual Run Coaching, Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

“Jai Dee is an extremely talented massage therapist. She asks the right questions before your massage and targets your specific concerns during the massage. She is very careful to protect any problem/injured areas. Jai Dee is able to use her many years of experience to provide an effective massage and a great overall experience. She is absolutely one of the best massage therapists I have ever had the pleasure of working with.”

- Janet, Wellness Coach at Health and Wholeness

Health and Wholeness is a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

Thai massage? I had never heard of it before I booked the appointment!  My therapist’s qualifications?  They were meaningless to me.  First impression?  This will be interesting…No, not in the sense of the Chinese proverb, “May you live in interesting times…” but there is goodness about, and from, this lady.

Bottom line: I ask a lot of this 55 year-old body and until I had 90 minutes with my massage therapist, no one else had ever given more to restore it to its naturally happy state!

Forget about what you think, worry, or fear about Thai massage – your body needs this! It’s truly amazing!

Never had a Thai massage?  Come try it for yourself and see what all the buzz is about.

Thai massage is just one of the many massage types we offer here at Health and Wholeness in Arlington VA.  You can also experience Fijian massage, Swedish, Deep Tissue, Reflexology, Pregnancy massage, Swe-Thai and more.  Give us a call today and get ready to feel restored!

- Darlene, Health and Wholeness client

Health and Wholeness is a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

*New to the Health and Wholeness Staff! Introducing…

Susan Colarco, Certified Running Coach with the Road Runners Club of America and Certified Coach with both United States Track & Field and the National Federation of State High School Associations. Susan has more than 20 years of running experience and is excited to join the Health and Wholeness team. Having completed 12 marathons, more than 20 half marathons, a Half Ironman triathlon, and countless other road races, trail races, relay races, and triathlons, Susan certainly has a few miles under her belt. After struggling with lower leg and foot injuries for some time, Susan discovered that running really is more than just putting one foot in front of the other. She has learned, first hand, the importance of proper technique, equipment, and attitude in the sport of running and is passionate about working with others who share her interest in the sport. Susan currently coaches with a large charity marathon training program and also works with runners on a one-on-one basis.

Whether your goal is to complete your first 5k, 10k, 10 miler, or marathon; improve your speed or build your distance; or just get moving while still avoiding shin splints and blisters, Susan can partner with you to reach that goal. Susan is experienced in coaching runners as well as run/walkers and can work with you to ensure that your training program fits your schedule and lifestyle.

*Running Around Town*

Do you love to run, but don’t like going solo? Do you hate to run but wish you didn’t? Could you use some coaching or accountability? Have a particular race you’d like to train for? Want to run faster? If you answered “yes” to any of those questions, consider joining our Run Club and getting some 1-1 long distance or sprint coaching!

We’re happy to announce that we’re one of the few studios in Arlington, Alexandria, and the DC metro area that offers a joint running club, one-on-one Distance Run Coaching, and Sprint Coaching all in one place.

The group is growing, so check out more information here on how we will help you get going!

*Next Boot Camp Kicking into Gear – Session starts August 13th

We promise you fresh routines, new challenges more games, and if our weather continues in this trend, perhaps a little more sweat! We’re still offering an EVENING CAMP starting at 5PM at the Highlands Park next to the Pentagon City Mall, plus the “bring-a-buddy to boot camp campaign”:

1. Their first time at camp is FREE
2. New people save $40 on the price of camp
3. If your buddy joins, you save $40 on the price of camp (that is two free sessions!) and get a free container of Whey Protein powder (value at $35)!

Nina’s popular Summer camps tend to fill up, so reserve your spot today!

FAT! This word is scary to the average person. Well, it’s about time to change your perspective on that! Dietary fat is not only critical for your body to function optimally, but it can also help you lose unwanted body fat while allowing proper recovery from exercise.  By choosing the right kinds of fats and the correct portions, you can use fat as fuel for a healthier you!

So what is “fat” actually? It is a nutrient crucial for normal body function – we literally can’t live without it! Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

For example, fats help the body absorb vitamins A, D, E, and K, and allows for development of healthy brain tissue, skin, hair, and blood clotting.

You may have heard the terms “good fat” and “bad fat” when it comes to defining this nutrient. But let’s get one thing straight – it’s important to stop using those terms and start clearly defining what is in your diet as saturated or unsaturated.

Saturated fats come from animal sources: pork, chicken, beef, eggs, and products like butter and cream.  Also, tropical oils like coconut and palm oil are saturated. They can increase LDL cholesterol and are harder for your body to break down when it comes to fat loss because of their stable chemistry (you can see they are solid at room temperature).  We need this form of fat in our diets for cell function and repair, proper hormone production, and immune function.  Here are a few tidbits on how they help us:

1. Saturated fatty acids constitute around 50% of cell membranes. They give our cells necessary stiffness and integrity.
2. They help our bones absorb calcium for a strong skeletal structure.
3. They lower Lp(a), a substance in the blood that indicates proneness to heart disease and protects the liver from alcohol and other toxins.
4. Omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.
5. Some saturated fatty acids have important antimicrobial properties – they protect us against harmful microorganisms in the digestive tract.

Unsaturated fats are derived from vegetables and plants. They can be monounsaturated or polyunsaturated, which are both liquid at room temperature. Olives, olive oil, nuts, seeds, flax oil and avocados are all sources unsaturated fats. The have been shown to lower LDL cholesterol and raise HDL. These fats are much easier for the body to breakdown, so when planning a diet for fat loss, it’s important to make sure at least 50% of your daily fat intake is unsaturated.

Omega-3 fatty acids are polyunsaturated fats that come from plants and marine sources. They are “essential,” meaning that they are critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, grass fed meats, flax seed, soy, and walnuts. These fatty acids may reduce the risk of coronary heart disease, boost our immune systems, lower triglycerides (“fat in the blood” – not a good thing!) and fight mental illnesses like depression and ADHD. They also serve as an anti-inflammatory, so I recommend including higher amounts (about 2 grams or more daily from fish oil) in my client’s diets if they are training moderately or at an advanced level or have joint problems.

Finally, Trans-fats are the only fat I would allow you to slap a label on as “bad.” Not only do they raise your bad LDL cholesterol, but they also lower the good HDL cholesterol.  A trans-fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you. No amount of trans-fats is healthy and they contribute to problems like heart disease, obesity and cancer. You can find these in packaged baked goods, fried food, snack foods like chips and popcorn, margarine, vegetable shortening, and pre-mixed products like cake mix, pancake mix, and chocolate drink mix – so read your labels carefully!

Fat-free and low-fat diets are RIDICULOUSLY BAD APPROACHES! They will only lead to poorer health…so it’s really all about portioning. When planning the proper diet for your health and fitness objectives, it’s important to know how much fat works for you and how to utilize your intake to optimize your health.

Use these tips to get the most out of your FAT:

• For healthy hormones, don’t leave out all saturated fats, and definitely include a good amount of Omega 3s (1-3gms per day), especially when your training intensity increases.
• Limit your fat intake around your workouts to allow for quicker digestion and utilization of carbs and proteins for energy and muscle repair. Your body will resort to body fat for fuel here, rather than ingested fat.
• Eat a variety of fats! You should get at least 50% of your intake from unsaturated and a maximum of 50% from saturated fats. Of the unsaturated, you want to get about 1-3 grams of Omega 3.
• A good fat can lose its nutritional value if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
• When shopping, read the labels and watch out for “partially or fully hydrogenated oil” in the ingredients. Even if the food claims to be trans-fat free, this ingredient makes it suspect. Always avoid fast food, and when eating out, ask what kind of oils your food is cooked in.
• If you are in a fat-loss phase of your diet and looking to increase your saturated fat intake, try switching to low fat dairy and leaner cuts of meat. Replace those fats with plant based oils, nuts, seeds, etc.

Glory Billman, RN, BSN, is an ACSM Certified Personal Trainer and Professional Figure Athlete (World Natural Bodybuilding Federation). Glory works and trains at Health and Wholeness – a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.

The summer heat isn’t stopping the Health and Wholeness staff!

We’ve got another 12-week session of Boot Camp starting August 13^th.

We offer dynamic and fun workouts designed to challenge any fitness level! You’ll get the motivation, accountability and professional instruction needed to crank your fitness up a few notches.

Want to maintain that toned body you’ve been working hard for? Reserve your spot before it’s too late…Spots fill quickly, so sign up today!

Summer session runs from August 13 – September 7 on Mondays, Wednesdays and Fridays at 6am at the soccer fields at Gunston Community Center. Not a morning person? We’re happy to announce that we’re now offering evening sessions at 5pm, held at our new location, Virginia Highlands Park!

New to boot camp? Take advantage of our special deal: Receive 2 FREE sessions (that’s 12 sessions for the price of 10!)

To register, contact Nina Elliot at (571) 242-4775 or email ninaelliot@gmail.com.

Nina is the co-owner and co-founder of Health and Wholeness – a multifaceted fitness and wellness business in Arlington, Virginia featuring: Private and Semi-Private Personal Training as well as Pilates, Muscle Activation Techniques, Fitness Boot Camps, Nutrition Consultations, Acupuncture, Massage, Wellness Coaching, Infrared Sauna, Ionic Foot Soaks and more.