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    Welcome to CORE FITNESS Performance Training Center website.

    Are you –

    Ready to start “playing hard” with amazing benefits?

    Ready to start today what you promised you would do yesterday?

    Ready to make progress with a program tailored for you and not trying to “fit” you into a mass produced program?

    Ready to “Change Your Body…Transform Your Life”?


    If you answered yes to any of the above questions or just want to be healthier and fitter, then, CORE FITNESS should be your first choice.  We feel we have the best fitness training facility but talk is cheap. We want you to come meet our staff, meet other members, and give us a chance to earn your business.

    Please feel to stop by to take a tour of our facility, call us at 757-564-7311 or shoot us an email.


    “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”        Edward Stanley


    Latest from the blog:

    Holiday Survival Guide

    Tips about how to survive the holidays.

    November 12, 2012
    Media: 2012 Holiday Survival Guide

    1] Plan to Race

    Sign up for a short-term goal like a Turkey Trot or a long-term one like a spring marathon. “I register for as many races as possible between October and March,” says Sharon Weiss of Miami Beach, an RW reader since 1999. “I sign up for a marathon in mid-March,” says Abby Andrews of Seaford, DE, a reader since 2010, “so the training cycle begins around the end of November.” “Last year I signed up for a winter series: Every Sunday from December through February, it was a different-distance race at a local park,” says Rebecca Young of Fairless Hills, PA, a reader since 2008. “It definitely helped pull me out of bed on the particularly cold and snowy days.”

    2] Bring the Family

    Round up all the runners (and let the slowest dictate the pace). “Since holidays are a time for family, we go running together, even though we’re all at different paces,” says Elizabeth Obaka of Sioux Falls, SD, a reader since 2006. “My husband and I have created a family tradition to go running together on Thanksgiving and Christmas Day,” says Christina Lipetzky of Sheridan, WY, a reader since 2006. “We wear Santa hats on the Christmas run. We’re spreading holiday cheer!”

    3] Don’t back off

    “I keep my mileage about the same, doing mostly easy runs with the occasional fartlek or tempo run,” says Ellie Roper of Baltimore, a reader since 2009. “The maintenance period gives me a physical and a mental break from my training without sacrificing fitness.” Winnie Clark of Peoria, AZ, a reader since 2000, finds creative ways to sneak in running: “I go for my runs at a local park immediately after work, or hit the canal area a few miles from my work.” Abby Andrews explains why: “Not only does the mileage keep off holiday pounds, it keeps at bay the blues I used to get in January and February every year.” 
    4] Run in the New Year 
    “On New Year’s Eve, my best friend and I go for a midnight run, timed with the community fireworks,” says Heather Gaines of Soldotna, AL, a reader since 1992. “I like to go for a run, think about what I’d like to accomplish in the New Year, and come home to breakfast with my family,” says Misty Gaubatz of Missoula, MT, a reader since 2011. “Isn’t a 10-K the way every year should start?” says Michael Dudley of Greenville, NH, reader since 2011.
    5] Get Out
    With proper gear and plenty of layers, it’s rarely too cold to run. “Winter is about feeling good and being outside,” says Cara Anselmo of New York City, a reader since 2002. Snow on the ground? “Cross-country skiing is a great way to improve or maintain cardiovascular fitness without wearing down muscles and joints,” says Liz Phelan of Maple Grove, MN, a reader since 2010. “I throw on the snowshoes and ‘go for a run,’” says Christina Lipetzky. “It feels more like playing!”
    6] Or GO Inside
    “My basement becomes Elliptical Nation, and I’ll go for at least half an hour a day,” says Kesha Raabe of Kearney, NE, a reader since 2011. “I use the treadmill more, mixing it up with intervals and hill workouts,” Christina Lipetzky says. “I also keep my fitness up by trying out new classes at my gym.” “The Power 90 Extreme indoor workout saved me last winter,” says Kristofer (Kris) Eveland of Tipton, IA, a reader since 2009. “Serious strength training, killer core workouts, and surprisingly tough cardio workouts—really, I was dubious, but they rocked!”
    7] Bake smart
    “I try to bake healthier treats such as cheesecake made with Neufchâtel cream cheese and a reduced-fat, crustless pumpkin pie,” says Heidi Peters of Minnetonka, MN, a reader since 2003. “I bake holiday goodies with my kiddo, but then I bring them into work for everyone else to enjoy,” says Lindsey Csepegi of Jacksonville, FL, a reader since 2006. “We get tons of sweets from my husband’s students,” says Sarah Weldy of Frankfort, KY, a reader since 2011. “We keep homemade stuff, give away boxes of chocolates, and the rest we take with us to Christmas get-togethers.”
    8] Eat first
    “Don’t skip meals to try to make up for the extra calories you’re going to eat later,” says Rebecca Young. “You’ll end up being so hungry that you’ll most likely binge on unhealthy things.” “I tell the host of a dinner party that I’m going to another party first and will eat dinner there, so I don’t overeat,” says Daniela Franco of São Paulo, Brazil, a reader since 1990.
    9] Have a Taste
    Choose one or two treats you truly love and skip the others. “A taste of something decadent might be all one needs to satisfy a craving,” says Heidi Peters. “I add small tastes of higher-calorie food if I really want it,” says Susan Linn of Pascagoula, MS, a reader since 2007. Or bring your own treats. “Take a healthy appetizer with you to a party so you have something to eat and can share with others,” says Adam Granlee of Marion, OH, a reader since 2011.
    10] Relax (A Little)
    No one can be perfect all year. So indulge—in moderation. It’s the holidays, after all! “Since I run and race hard most of the year, I like to cut myself some slack for a few weeks,” says Kimberly Cowart of South Jordan, UT, a reader since 2006. “I don’t go overboard, but I don’t beat myself up over an extra cookie.” Christina Lipetzky says, “I relax a bit, knowing my running will ramp up in the spring.”
    Join the RW Run Streak!
    Log at least one mile every day between Thanksgiving and New Year’s. “It gets me through my high temptation period,” says Tammie Kruszczak of Hooper, NE, a reader since 2001. “It keeps me accountable and allows no excuses.” Brag about it on Twitter with the hashtag #RWRunStreak.

    Will Inactivity Kill Today’s Kids 5 Years Early?

    designed to move study

    Greatist News examines and explains the trends and studies making headlines in fitness, health, and happiness. Check out all the news here.

    A new study spearheaded by Nike estimates today’s 10-year-olds can expect to live roughly five years less than their parents — a phenomenon that hasn’t been seen in two centuries. The study, called Designed to Move, is an ambitious report and “action agenda” created in collaboration with more than 70 companies and organizations, meant to show the importance of sport and action in overall health.Worldwide, increasingly sedentary lifestyles combined with poor nutrition choices have led to an onslaught of obesity unlike any other in human history, and economies — along with waistlines — stand to suffer under the heavy burden of heavier people. Designed to Move hopes to curb that trend before it’s too late by reemphasizing the importance of physical activity, and maybe even redesigning our cities in the process.

    In 2010, Nike started recruiting organizations — including the American College of Sports Medicine (ACSM) and the International Council of Sport Science and Physical Education (ICSSPE), the two other lead groups on the downloadable report — to develop an agenda to stop the obesity crisis before it’s too late. The report stands on surprisingly more ideological ground than its corporate origins might suggest. Released earlier this month, Designed to Move outlines the current worldwide trend toward inactivity and proposes sweeping reforms from local to governmental levels.

    designed to move chart

    The 120+ page report focuses on today’s youth through two main “Asks.” 1. Create early positive experiences for children and 2. Integrate physical activity into daily life. The study claims that across the globe, children are moving less than ever, which puts them at a developmental disadvantage that increases the likelihood of preventable disease. But beyond the purely physical, Designed to Move’s authors argue that because exercise increases productivity and has been tied to boosts in cognitive development, the drop in activity hurts global economies from all angles.

    Designed to Move doesn’t advocate a single regime or specific program for reforms, instead emphasizing “the effort of being physically active… rather than what is being played, the skill level or the points won or lost.” The suggestions it makes — encouraging schools and communities to get kids moving — involve increasing access to outdoor spaces and prioritizing physical education. Ironically, these are issues the world’s developed countries could have the toughest time overcoming.

    Interested in reading the whole thing? Designed to Move features some great interactive graphics and info, but the most worthwhile takeaways are buried in the second half of the full report, away from the flashy graphics and branding. If the program’s authors and fans expect this effort to become anything more than a viral flash in the pan, they’ll have to turn their impressive web campaign into real world action. If not, their efforts to get society’s youngest members active won’t move very far.

    Check out the full report — and video below, or find the author at @d_tao.


    Your Thanksgiving Help Line

    What is the average number of calories a person consumes at Thanksgiving dinner?


    November 20, 2012

    Evan Sung for The New York Times

    The commonly cited statistic is that the average American will consume more than 4,500 calories on Thanksgiving Day alone. That’s according to the Calorie Control Council, which represents the people who bring you diet foods. After thinking about how much 4,500 calories really is, I was skeptical of the claim. I decided to create a gluttonous Thanksgiving feast of traditional foods and count the calories along the way (with the help of several online calorie counters). Here’s what I found.

    Let’s start piling our plate with a generous 6-ounce serving of turkey, with the skin of course. Since dark meat has more calories, we’ll go with 4 ounces of dark meat (206 calories) and 2 ounces of white meat (93 calories). Did I mention we’re eating the crispy skin? Don’t forget the stuffing. I picked a not-so-healthy sausage stuffing (310 calories). Since it’s a holiday, let’s throw caution to the wind and eat lots of starchy, buttery foods. A dinner roll with butter (310 calories) plus two kinds of potatoes – a big serving of mashed sweet-potato casserole made with butter, brown sugar and topped with marshmallows (divide your casserole dish into 8 servings and it will be 300 calories each) plus a half-cup of mashed potatoes with butter and gravy (140 calories).

    You’re not getting full are you? Let’s add 2/3 cup green bean casserole (110 calories), a dollop of cranberry sauce (about 15 calories), and roasted brussels sprouts because our mother made us eat them (83 calories). And since we don’t want to hurt anybody’s feelings, we’ll take one slice each of pumpkin pie (316 calories) and pecan pie (503 calories) with generous dollops of homemade whipped cream on each slice (100 calories).

    O.K., now I feel sick. How much have I eaten? The grand total is: 2,486 calories.

    The point is I had to work pretty hard to finding enough servings of fat-laden, sugary foods to get to about 2,500 calories. Throw in a few glasses of wine, breakfast and some snacks and it’s certainly possible to binge your way to 4,500 calories on Thanksgiving Day, but I’m not convinced it’s as common as the diet food companies would like us to believe.

    For one thing most people would have a hard time eating that much. After about 1,500 calories in one sitting, the gut releases a hormone that causes nausea. Average stomach capacity is about 8 cups, although it can range from 4 to 12.

    The average meal takes 1 to 3 hours to leave the stomach. But a large meal can take 8 to 12 hours, depending on the quantity and fat content. Eating too much can lead to indigestion (painful) and flatulence (you probably won’t be invited back). Another reason to pace yourself and avoid a gluttonous binge is that big meals can raise the risk for heart attack, blood clots and gallbladder problems and make you a dangerous, drowsy driver on the way home.

    Bon Appetit!