Stay Fresh, Fitheads- Tips for freshening up on your gym visit

Oh, you beautiful Fitheads have come to visit us again? This is why we love you. Today is all about staying fresh at the gym, before after and during.

Hopefully we all get enough out of our workouts to feel like we need a shower afterward. A few supplies added to your gym bag will help relieve this so you don't feel too embarrassed and stinky to walk out the door and rush home in hopes of showering before you see someone you know!

First of all, embrace the stank, it means you worked your fit butt off and it shows! Reality coming back now, other people may not appreciate the stank quite as much, so throw a quick fresh kit together and leave it in your gym bag. Make sure to replenish it every couple weeks so you don't run out of things.

Your fresh fit kit should include the following:

• Baby wipes or some other sort of wipes. This can be used to wipe your face off before a workout if you wear make up or have a dirty face to prevent clogged pores, and after a workout to give you a clean fresh fit face, sweat free! You'll still have your red flushed workout face, which we think is super attractive and gives off a glow, but now it's clean too!
• Deodorant and lots of back ups. I can't count how many times I have left in a rush to get to the gym forgetting my deodorant and regretting terribly. I learned from my mistakes and started storing a travel size in my gym bag, back pack (college) and in my purse. If you have anywhere you can store extra little deodorants, definitely do. You won't beat yourself up for it later, but you might if you forget it then don't have any to use! Sharing deodorant is just... not a good idea. (Floridians or others who live in hot places, I would suggest not storing extras in your vehicles...)
• Shampoo, dry shampoo, conditioner and body wash. (don't forget a fresh towel to dry off after a shower.) These can be there for you if you decide you're just too far gone to drive home before showering. If your gym doesn't have showers (yikes) or you just don't have time to shower, pick up a can of dry shampoo. This can be found at department stores now and is an inexpensive and super easy way to pull out excess grease or sweat from your hair leaving hair looking fresh from roots to tips and also leaving an awesome fresh smell to your head. Can't lose there...
• Flip flops. In other words, some sort of shower shoes should be worn in case you in fact do decide to shower. There are a lot of germs in gyms and a lot of bare feet may have athletes foot or other types of fungus, best to be safe.
• Bring a hair tie girls (or boys with long hair!) This will not only help you stay cooler during a workout but can prevent trapped swat around your neck which will drench your hair and make you feel gross. Just tie those beautiful locks up and get to work!
• Powder. They make adult powder but if you'd prefer baby powder go for it. This can be applied after a workout to soak up some sweat and make you feel more dry and fresh so you can put your normal clothes back on. Plus, it will give you an all over fresh scent that won't be as overpowering as perfume or cologne. Sprinkle a little in your shoes too in order to help with smells that can come after a workout.
• Lotion. If your gym has a pool or Jacuzzi (like Cor does) then you'll definitely benefit from moisturizing after a dip in the pool. The chemicals in pools and hot tubs can pull the moisture from your skin, so put it back before it dries you out!

These are just a few suggestions, we've seen plenty more awesome ideas like face wash and hand sanitizer that could also be thrown in. As always, we'd love to hear what you're doing to stay fresh, before, during and after your workouts. Please share with us! Hope you've enjoyed our post, fitheads... until next time, stay awesome.

Have a Fittastic day!

-Your friends at Cor Fitness

You think you can run? So do we!

Hey there, Fitheads! 

Another Fittastic day here at Cor Fitness. It's been a rainy one in Florida today, but still love to see all these devoted people in here working out refusing to let a little dreary weather keep them from their fitness! 

Heads up for everyone, this is a longer post but totally worth it! Let us know your thoughts or any of your own tips! We'd love to hear from seasoned runners or even newbies! Nobody is perfect, we can all help each other reach goals! Let's do this, Fitheads!

Want to be friends?  www.Facebook.com/corfitness 

(you can message us your email and be added to our mailing list and receive tons of fitness advice, tips, ideas and more!)

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I have been noticing a lot of long distance runners lately and heard that more and more people are getting into this awesome craze. I thought I'd share a tip list to those of you who envy these runners and want to try it out for yourselves! If you are planning to get into running or amp up your current running routine, try to stick to a few simple guidelines for your safety and to do your best.

• Start small. One mistake a lot of new runners make is trying to hard to push themselves until they run 5, 10, 15 miles or more all at once. This should never be the case. Listen to your body and gradually work up to a level that's higher. You didn't learn to walk in one day so why should your start running long distances in one day?
• Increments really do help. New runners should try to run at a challenging pace for 30 seconds then walk for 30 seconds and repeat. Gradually work up to longer increments (60 seconds run 60 seconds walk) then try to get the running increments to become longer than the walking (90 seconds run 20 seconds walk) Then eventually get to a place where you only walk when you absolutely need to. This will keep your heart rate up, allow adequate rest times for new runners and also let you feel like you're getting in breaks without just stopping and breathing - the key is to keep moving but don't push yourself too hard, keep a steady pace to ensure you can go the distance without injury or fatigue.
• Location, location, location! Trying to run 5 miles on a treadmill can become rather boring. Why not save the treadmill for the increment training or warming up and cooling down? Take your longer runs to a trail, down the street, along a forest, on the beach or anywhere else you enjoy the scene. Being able to look at different things while you run is a good way to keep your mind fresh and help you not focus SO much on the running. On a treadmill you're more likely to get bored of staring at the digital distance tracker and walk away before you're finished. Why do you think they hold so many races in beautiful places rather than on a long line of treadmills? Just remember, if you're in nature make sure to keep an eye on the trail ahead so you don't trip over a branch or step in a hole!
• Stay loose. If you tense your body up you could get tired a lot faster than if you stay limber. Try to stretch out with Yoga classes and keep a strong core. Your core muscles do so much more than your realize when it comes to running and having a strong base for running. It even helps with posture!
• Don't skip a run because it's too hot or too cold. You can't predict what the weather will be like (even weathermen are just guessing!) but you can devote yourself to run no matter what weather arises (excluding lightning storms, tornadoes, hurricanes, you get the picture...) Just go for your run fully prepared! If it's cold, bring a jacket tied around your waist, chances are you'll warm up and not even need it after a while. If it's hot wear a tank and shorts and make sure to have some ice water with you, sure the ice may melt, but the water won't.
• Fill the tank! Make sure you have enough food in your running belly to adequately fuel your run. After all... it would be so unfortunate to pass out in the middle of a forest! Try to eat foods that won't upset you while you run causing pain, acid re-flux, heartburn, or just giving you a bloated or sloshy stomach. It's never a bad idea to bring along some healthy snacks to supply your run with some calories if you've started getting your miles up. The more miles your running the more fuel you'll need. At least 300 calories divided into a few different options should suffice. Another important note is eating a small after run meal as well to replenish all the stuff you just burned. Keep it healthy and smart though! Make that run mean something!
•  Safety first! It's never a bad idea to run with a buddy but if that isn't able to happen you still need to be safe. Make sure if you plan to navigate new lands (or stay on old stomping grounds) you stay safe and tell a couple people where you're going, how long you plan to be gone, when you should be back, and that you'll contact them when you are back. In case anything was to happen during your run, you'd want people to know you were there so they could help you!

I hope these tips helped and didn't overwhelm you! As I said before we'd love to hear thoughts, opinions and tips from readers, runners or beginners, members or non members, everyone that is in it to win it and just wants to lend a helping hand to the fitness world, we want to hear from you!

As always, have a Fittastic day and stay motivated! 

-Casey, Cor Fitness

Get Inspired- Go Ahead, Run Like A Girl by Kat Matuszko

Go Ahead, Run Like A Girl.

We thought you would enjoy the following story which was written by Kat Matuszko, PHCC women's cross country team alumni now volunteer coach and Race Director of the PHCC 5k and free family fun run which takes place Oct 21, 2012 to benefit the women's cross country team.

     When I was in the 8th grade, a friend and I happened across a school that had a 400 meter track. I decided to time myself in the 1 mile (1600m). I stepped out onto that track and gave it my all. My time was 6 minutes. I decided I was so close to dipping into the 5's I needed to try it again. I re-ran it ... 6 minutes. The unmet goal of going into the 5's still nags me to this day.

     30 years later, I've decided to do something about it. I've decided to face by biggest opponent, my archenemy, my biggest rival ... myself. It's not easy. Facing yourself. Running against yourself. Racing against yourself. But, it has to be done.

     So, today I put on my racing flats for the first time in three months and drove to Pasco Hernando Community College’s west campus to do the mile. I did my warm up with a million reasons taunting me as to why this was not going to be the day I would break my record. "You’re tired, you ran last night, you didn't get enough sleep, you did a speed work out on Sunday, It’s been 30 years ... how can you possibly expect a record today?" Approaching the starting line the relentless taunting continued. Deciding to ignore them … I take off.

     During the first 400 meters my Garmin watch displays that I am running at a 7:30 pace. Figures ... I keep running. I tell myself, I've got to pick up the pace, at least a little. Crossing over the 800 meter mark at a 7 minute pace was a little encouraging. But, only a little ... With another 800m to go, I can feel my muscles beginning to burn. I force the air in and out of my asthmatic lungs. I must keep pushing. 

     With 400m to go I was too scared to look at my watch. Too focused. Too tired. I crossed the finish in 6:32 seconds at a 6:40 pace. Although I did not meet my 1 mile goal time, I did achieve a PR (personal record) for my fastest lap around PHCC. I was disappointed and encouraged all at the same time. Who knows what the future brings? Right? 

     So, today I challenge you to think of something in your life that you wish you had done. A goal you had but never achieved and go after it. Go ahead and disappoint yourself. It's ok. But, I challenge you to keep going until you reach your goal. Not someone else’s...yours. I'm going to keep on training. I promise to keep you updated.

-Kat Matuszko

The Many Forms of Fitness- Belinda Schultz

Check out the winner of our Facebook photo contest!

Belinda Schultz (top) is shown here with a few of her flexible accomplices doing what they do best every week at the end of their favorite classes held by Jodi (middle.) Belinda won COR's Facebook photo contest earning her a free month membership here at COR along with the opportunity to write our cover story for our newsletter and feature her winning picture along with it! Let's give a shout out to this group of ladies who are always looking to keep the fun in fitness!

     I hate to admit how many years ago my Mom asked me if I'd like to go to a new aerobics class that was starting at our church.  I thought to myself, "Oh, how much fun could this be?"; but, I agreed to go with her.  I enjoyed it and eventually I was hooked!  I taught classes until I went to Physical Therapy school which was too time-demanding for me to go to or teach classes.  At that time I ran and swam laps for fitness.

    Upon finishing PT school and moving to Florida I searched for and found new aerobics classes to attend.  Step Aerobics came to NPR in 1990 & has obviously continued.  It is my favorite cardio work out, especially Jodi's Step class at COR Fitness. There are so many things I like about Step Aerobics.  The music starts and I have to forget about everything else going on in my day in order to participate.  Each person in the class can work at her or his own comfort level.  The higher the intensity.  The better I like it!  Jodi is such a dynamic instructor.  She constantly comes up with new choreography.  It is never boring!


     As a physical therapist I know that strength, flexibility and balance are all equally important for good fitness.  Power Lift class is my choice for strength training.  Again, I love that is choreographed to music.  Yoga promotes all three aspects of fitness, most especially flexibility for me.  I see many patients with musculoskeletal problems. The vast majority of muscle and joint pain is caused by muscle imbalances.  When we have good strength, flexibility and balance our bodies function efficiently.  All three of these classes- Jodi's Step and Power Lift as well as Dana's Yoga for Athletes promote good balance.

     I just can't imagine life without exercise. There are physical, psychological and the social benefits. When my patients ask me if I am tired at the end of my work day of teaching people how to move and exercise, I tell them that when I am done with work I then go to the gym to exercise for myself. I think that motivates a few of them!  I tell people that exercising makes me be nicer to my family because I feel good about myself!  The friendships I've gained through my fitness habits are invaluable to me. I look forward to seeing friends each and every time I go to class!   Sometimes, such as with our "acro-yoga" poses, some of just enjoy having fun challenging ourselves! Exercise is a way of life for my family and for me!

-Belinda Schultz

Welcome Fitheads!

Welcome to Cor's Fitness blog
We are a totally awesome health, fitness and social club in New Port Richey, Florida. It's so nice to see all these healthy shining faces (from sweating) today! Maybe we don't say it enough but we genuinely love our members and those of you who aren't members but love learning about your health. Kudos!


That's why we decided we'd start this blog. Maybe Facebooking isn't enough for all of you, it's certainly not for us! We are always trying to think of new way to inform you of the most awesome fitness information. A lot of information can become lost and you might miss out on some awesome stuff we post. That being said, we plan on posting things on here specifically for you. Weight loss tips, healthy recipes, fitness advice, info on how to get the most out of your workouts and even the occasional content from our monthly Cor newsletter. Stay tuned, Fitheads, we have a long, awesome, healthy road ahead of us and we hope you plan on pacing yourself with us down this road, because we plan on taking the scenic route!


Have a Fittastic day! 


Don't forget to friend us on Facebook, just in case you wanna chit chat with us (or lurk on our awesome fit tips)   :]


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-Casey, Cor Fitness


(Oh yeah, since we like you so much we thought we'd let you print this out and try us for free! Whoop!)