Merritt Clubs Blog

The holiday season is officially upon us. As many people will do, you could pig out at every opportunity – and there will be a lot of opportunities between work, friends and family gatherings – and wait until New Year’s to get back on the bandwagon in terms of fitness. You could do that, or you could maintain a healthy base fitness level that will help you to feel better about those holiday indulgences and make it easier to get back in shape for swimsuit season.

It’s important to continue working out regularly if you don’t want the holiday food fest to take its toll and leave you in the post-holiday doldrums, where sometimes it’s all you can do to put on your workout clothes, drive to the gym and look at the machines. Even if you find that the holiday treats are too tempting to pass up every time, you can control the damage by keeping your regular appointments with the treadmill, elliptical machine, barbells or whatever you enjoy doing most at the gym.

Base training during the holidays is a good way to prepare for spring events. When you’re ready, the experienced staff at Merritt Athletic Clubs, the premier fitness health club in the Baltimore area, will be happy to help you renew your commitment to fitness and health. In addition to the top-quality fitness equipment and variety of fitness classes that set us apart from the competition, we offer running and triathlon clubs at each of our locations that will help you get in shape and work toward being able to complete an athletic event at the same time. Did you run competitively in school and think you might like to get back into it? If so, then consider working out within your comfort zone through the holidays and then joining our Biggest Loser or 5 Weeks to 5K Success program to see what it can do for you. In this program, you will have a one-on-one session for a run assessment with one of our trainers, a 5-week training plan for your upcoming 5K race, a nutrition plan to fuel your workouts and weekly group runs where you can meet and mingle with others who are working toward a similar goal. If a triathlon is more your speed, we also offer triathlon training programs for every ability level – from newbies to veteran Ironman competitors – for all sprint triathlons, Ironman competitions and everything in between.

If you don’t already belong to a health club, now is the time to form a new, good-for-you habit and make a commitment to improved health and fitness that will carry over into the new year and the rest of your life. Our experienced staff of fitness professionals is ready and eager to help you meet your goals! Contact us today to learn more.

The holiday season is officially upon us. As many people will do, you could pig out at every opportunity – and there will be a lot of opportunities between work, friends and family gatherings – and wait until New Year’s to get back on the bandwagon in terms of fitness. You could do that, or you could maintain a healthy base fitness level that will help you to feel better about those holiday indulgences and make it easier to get back in shape for swimsuit season.

It’s important to continue working out regularly if you don’t want the holiday food fest to take its toll and leave you in the post-holiday doldrums, where sometimes it’s all you can do to put on your workout clothes, drive to the gym and look at the machines. Even if you find that the holiday treats are too tempting to pass up every time, you can control the damage by keeping your regular appointments with the treadmill, elliptical machine, barbells or whatever you enjoy doing most at the gym.

Base training during the holidays is a good way to prepare for spring events. When you’re ready, the experienced staff at Merritt Athletic Clubs, the premier fitness health club in the Baltimore area, will be happy to help you renew your commitment to fitness and health. In addition to the top-quality fitness equipment and variety of fitness classes that set us apart from the competition, we offer running and triathlon clubs at each of our locations that will help you get in shape and work toward being able to complete an athletic event at the same time. Did you run competitively in school and think you might like to get back into it? If so, then consider working out within your comfort zone through the holidays and then joining our Biggest Loser or 5 Weeks to 5K Success program to see what it can do for you. In this program, you will have a one-on-one session for a run assessment with one of our trainers, a 5-week training plan for your upcoming 5K race, a nutrition plan to fuel your workouts and weekly group runs where you can meet and mingle with others who are working toward a similar goal. If a triathlon is more your speed, we also offer triathlon training programs for every ability level – from newbies to veteran Ironman competitors – for all sprint triathlons, Ironman competitions and everything in between.

If you don’t already belong to a health club, now is the time to form a new, good-for-you habit and make a commitment to improved health and fitness that will carry over into the new year and the rest of your life. Our experienced staff of fitness professionals is ready and eager to help you meet your goals! Contact us today to learn more.

The holidays are coming up and you're probably looking over your list, trying to figure out a gift for each person that will be appreciated and unique. While many adults enjoy going to the gym, a gift certificate to one is a touchy subject. Some might appreciate it, while others will take offense. Kids however, are another story. A gift certificate to a fitness club that has classes and activities just for them would not only be better than a toy that loses appeal, it would provide fun and promote a healthy lifestyle for a child in your life.

Kids Classes at Merritt Athletic Clubs

If you're in the Maryland area, Merritt Athletic Clubs caters to families. They provide special classes for children year-round, and even have camps and activities when children are on vacation from school. Some of the classes children can choose from include:

• Michael Phelp's swim school
• Karate
• Gymnastics
• Dance
• Zumba Kids
• Kid Fit, an exercise class for 7-12 year-olds
• Wee Sports, for 3-5 year-olds
• Fit Club for 11-15 year-olds
• Wiggle, Giggle & Shake for 6 - 18 months

If you've got a video game lover on your list, XRKade is a special fitness class that challenges kids using the latest video game technology. Kids get fit using Dance, Dance, Revolution, a virtual cycle, a snowboarding program, and other active video games that motivate children who love to live in an electronic world.

Families who enjoys having fun and getting fit together can do it at Merritt Athletic clubs. Kids love to swim, and when families come to one of our pools, they will have a blast while being active.

If you've got a child on your gift list, consider giving them a gift certificate to Merritt Athletic Clubs. They will, without a doubt, enjoy it more than any toy you could give them.

For more information on locations and programs, contact us.

Just a Hint... Honey Holiday wish list!

The holidays are coming up and you're probably looking over your list, trying to figure out a gift for each person that will be appreciated and unique. While many adults enjoy going to the gym, a gift certificate to one is a touchy subject. Some might appreciate it, while others will take offense. Kids however, are another story. A gift certificate to a fitness club that has classes and activities just for them would not only be better than a toy that loses appeal, it would provide fun and promote a healthy lifestyle for a child in your life.

Kids Classes at Merritt Athletic Clubs

If you're in the Maryland area, Merritt Athletic Clubs caters to families. They provide special classes for children year-round, and even have camps and activities when children are on vacation from school. Some of the classes children can choose from include:

• Michael Phelp's swim school
• Karate
• Gymnastics
• Dance
• Zumba Kids
• Kid Fit, an exercise class for 7-12 year-olds
• Wee Sports, for 3-5 year-olds
• Fit Club for 11-15 year-olds
• Wiggle, Giggle & Shake for 6 - 18 months

If you've got a video game lover on your list, XRKade is a special fitness class that challenges kids using the latest video game technology. Kids get fit using Dance, Dance, Revolution, a virtual cycle, a snowboarding program, and other active video games that motivate children who love to live in an electronic world.

Families who enjoys having fun and getting fit together can do it at Merritt Athletic clubs. Kids love to swim, and when families come to one of our pools, they will have a blast while being active.

If you've got a child on your gift list, consider giving them a gift certificate to Merritt Athletic Clubs. They will, without a doubt, enjoy it more than any toy you could give them.

For more information on locations and programs, contact us.

Just a Hint... Honey Holiday wish list!

Whenever someone takes a class for the first time, it can be a little intimidating or overwhelming. When you arrive for your first group fitness class, you do not know how to start or what equipment you should use. A group fitness class should be fun and energizing. The class should also give you a relief from everyday stress, not give you a headache.

Here are some tips to help you handle the first class:

Meet Your Instructor

Introduce yourself to your group fitness instructor. Let your instructor know you are participating in your first class. Your instructor may recognize that you are new to the class, and he or she will be able to help you with the first steps. Your instructor can get you accustomed to the equipment, and give you helpful advice on what to expect.

Meet Other People

Introduce yourself to anyone standing near you. Most people who participate in group fitness classes are sociable people. When you are running on a treadmill surrounded by people who are pushing you and motivating you to succeed, it can be an amazing experience for you. The other participants can have great information and advice on how to feel comfortable in the class. The other group participants all had a first day of class too, and they stuck with it. So can you!

Try A Few Classes

Before you decide if you like the class, try attending three or four classes first. Not every group fitness class has the same skill level and learning curve. When you go into each class, go in prepared and willing to try new things. If you are participating in a cardio class that has music, you will probably need to learn the steps before you can get down! If you are participating in a strength class, you will have to know your weight limits. Give yourself time to learn everything you need to know before you make a decision.

These tips can help you gain the confidence to participate in a group fitness class. One day you may be able to help a new participant in his or her first group fitness class.

Contact us for more information about group fitness.

Whenever someone takes a class for the first time, it can be a little intimidating or overwhelming. When you arrive for your first group fitness class, you do not know how to start or what equipment you should use. A group fitness class should be fun and energizing. The class should also give you a relief from everyday stress, not give you a headache.

Here are some tips to help you handle the first class:

Meet Your Instructor

Introduce yourself to your group fitness instructor. Let your instructor know you are participating in your first class. Your instructor may recognize that you are new to the class, and he or she will be able to help you with the first steps. Your instructor can get you accustomed to the equipment, and give you helpful advice on what to expect.

Meet Other People

Introduce yourself to anyone standing near you. Most people who participate in group fitness classes are sociable people. When you are running on a treadmill surrounded by people who are pushing you and motivating you to succeed, it can be an amazing experience for you. The other participants can have great information and advice on how to feel comfortable in the class. The other group participants all had a first day of class too, and they stuck with it. So can you!

Try A Few Classes

Before you decide if you like the class, try attending three or four classes first. Not every group fitness class has the same skill level and learning curve. When you go into each class, go in prepared and willing to try new things. If you are participating in a cardio class that has music, you will probably need to learn the steps before you can get down! If you are participating in a strength class, you will have to know your weight limits. Give yourself time to learn everything you need to know before you make a decision.

These tips can help you gain the confidence to participate in a group fitness class. One day you may be able to help a new participant in his or her first group fitness class.

Contact us for more information about group fitness.

A few years ago, I was 255 pounds, drinking a 30 pack of beer, and smoking 2 packs of cigarettes a day. I had the worst diet, eating fast food and sweets exclusively. I was constantly out of breath, dizzy, and thoroughly miserable all the time. I felt like i was walking dead, numb to the world around me and actually welcomed death. If there was ever a poster for bad lifestyle decisions, it would have my picture on it.

Several events lead me to sober up and stop smoking. These changes were tough. My body was telling me I had better change something soon, or else. My physical and mental health were at the breaking point. I felt considerably better after quitting drinking and smoking, but still felt badly and lacked any energy. So I changed my diet and started walking some. Immediately I started feeling somewhat better, and knew I was headed in the right
direction for healthier living. I was still not feeling as good as I thought I should, so a friend of mine recommended I join a gym, and that he was a member of Merritt in Eldersburg. I joined immediately and started going consistently soon after.

I quickly figured out I would need help developing a routine, getting familiar with the equipment, and most importantly avoiding an injury. Steve Ruby was recommended to me by a friend and immediately I felt comfortable working with him, as he had been through his own struggles as well. There's a huge difference in working with a trainer who has been through the struggle themselves, compared to one who just read about it in a book. Steve has proven thoroughly knowledgable with all aspects of fitness. He keeps me guessing as to what the workout will be that day, and the results are dramatic. I love how Steve always finds a new way to challenge me.

As a direct result, I am now in the best shape of my life, and look forward to my time in the gym. The positive benefits of Lifestyle change and exercise I cannot possibly explain or emphasize well enough. For me, working with someone experienced has made all the difference. Start your journey with a trainer who has walked in your shoes. My highest recommendation is Mr. Steve Ruby

A few years ago, I was 255 pounds, drinking a 30 pack of beer, and smoking 2 packs of cigarettes a day. I had the worst diet, eating fast food and sweets exclusively. I was constantly out of breath, dizzy, and thoroughly miserable all the time. I felt like i was walking dead, numb to the world around me and actually welcomed death. If there was ever a poster for bad lifestyle decisions, it would have my picture on it.

Several events lead me to sober up and stop smoking. These changes were tough. My body was telling me I had better change something soon, or else. My physical and mental health were at the breaking point. I felt considerably better after quitting drinking and smoking, but still felt badly and lacked any energy. So I changed my diet and started walking some. Immediately I started feeling somewhat better, and knew I was headed in the right
direction for healthier living. I was still not feeling as good as I thought I should, so a friend of mine recommended I join a gym, and that he was a member of Merritt in Eldersburg. I joined immediately and started going consistently soon after.

I quickly figured out I would need help developing a routine, getting familiar with the equipment, and most importantly avoiding an injury. Steve Ruby was recommended to me by a friend and immediately I felt comfortable working with him, as he had been through his own struggles as well. There's a huge difference in working with a trainer who has been through the struggle themselves, compared to one who just read about it in a book. Steve has proven thoroughly knowledgable with all aspects of fitness. He keeps me guessing as to what the workout will be that day, and the results are dramatic. I love how Steve always finds a new way to challenge me.

As a direct result, I am now in the best shape of my life, and look forward to my time in the gym. The positive benefits of Lifestyle change and exercise I cannot possibly explain or emphasize well enough. For me, working with someone experienced has made all the difference. Start your journey with a trainer who has walked in your shoes. My highest recommendation is Mr. Steve Ruby

Most people think nothing of drinking a cup or two of coffee every day to wake up and keep ourselves going throughout the. Caffeine can be part of a healthy lifestyle, and it seems harmless enough- until you decide to quit cold-turkey and suffer from painful caffeine-withdrawal headaches and other symptoms. Many people find it almost impossible to quit caffeine and go back to drinking their coffee in a hurry. Why is it so difficult to give up caffeine?

Both caffeine withdrawal and intoxication are now listed as official diagnoses in the latest version of the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders, commonly referred to as DSM-5. When these caffeine “conditions” impair a person’s ability to function in their daily life, they are considered mental disorders. Both caffeine intoxication and withdrawal occur on a regular basis, but only rarely are symptoms serious enough to be considered a mental disorder.

Caffeine withdrawal headaches can mimic other medical issues. According to Laura Juliano, a psychology professor at American University, “We've heard many times people went to the doctor for chronic headaches or because they thought that they had the flu and it turns out it was caffeine withdrawal and they didn't even know it."

Caffeine withdrawal is classified as a patient experiencing at least three of five symptoms within 24 hours of cutting back or eliminating caffeine: headache, difficulty concentrating, fatigue or sleepiness, irritability, and flulike symptoms such as muscle pain or nausea.

Caffeine intoxication is defined as having symptoms such as insomnia, muscle twitching, irregular heartbeat, rambling flow of thought and speech, restlessness, or nervousness. The other criteria for intoxication are that the person must have five out of a possible twelve symptoms. Intoxication can occur at levels of more than 250 milligrams of caffeine, and it must be very difficult to function at home or at work.

Many studies have shown that caffeine can have beneficial health effects. But anyone who experiences unwanted effects from caffeine, such as sleeplessness or the jitters should consider scaling back on their consumption. People with diabetes, anxiety, insomnia, or high blood pressure are also advised to avoid caffeine.

"Some people cannot drink any coffee, half-a-cup of coffee or a Coke will keep them up at a night," said Jim Lane, a professor of behavioral medicine at Duke University School of Medicine. However, "if a person doesn't have any unpleasant symptoms, or any health problems that we know are affected by caffeine use, then I would not try to suggest that whatever they consume is too much," he said.

For more information about reaching your health and fitness goals, please contact us.

Most people think nothing of drinking a cup or two of coffee every day to wake up and keep ourselves going throughout the. Caffeine can be part of a healthy lifestyle, and it seems harmless enough- until you decide to quit cold-turkey and suffer from painful caffeine-withdrawal headaches and other symptoms. Many people find it almost impossible to quit caffeine and go back to drinking their coffee in a hurry. Why is it so difficult to give up caffeine?

Both caffeine withdrawal and intoxication are now listed as official diagnoses in the latest version of the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders, commonly referred to as DSM-5. When these caffeine “conditions” impair a person’s ability to function in their daily life, they are considered mental disorders. Both caffeine intoxication and withdrawal occur on a regular basis, but only rarely are symptoms serious enough to be considered a mental disorder.

Caffeine withdrawal headaches can mimic other medical issues. According to Laura Juliano, a psychology professor at American University, “We've heard many times people went to the doctor for chronic headaches or because they thought that they had the flu and it turns out it was caffeine withdrawal and they didn't even know it."

Caffeine withdrawal is classified as a patient experiencing at least three of five symptoms within 24 hours of cutting back or eliminating caffeine: headache, difficulty concentrating, fatigue or sleepiness, irritability, and flulike symptoms such as muscle pain or nausea.

Caffeine intoxication is defined as having symptoms such as insomnia, muscle twitching, irregular heartbeat, rambling flow of thought and speech, restlessness, or nervousness. The other criteria for intoxication are that the person must have five out of a possible twelve symptoms. Intoxication can occur at levels of more than 250 milligrams of caffeine, and it must be very difficult to function at home or at work.

Many studies have shown that caffeine can have beneficial health effects. But anyone who experiences unwanted effects from caffeine, such as sleeplessness or the jitters should consider scaling back on their consumption. People with diabetes, anxiety, insomnia, or high blood pressure are also advised to avoid caffeine.

"Some people cannot drink any coffee, half-a-cup of coffee or a Coke will keep them up at a night," said Jim Lane, a professor of behavioral medicine at Duke University School of Medicine. However, "if a person doesn't have any unpleasant symptoms, or any health problems that we know are affected by caffeine use, then I would not try to suggest that whatever they consume is too much," he said.

For more information about reaching your health and fitness goals, please contact us.