Nutrition Services Cambridge MA Neighbors Can Book in East Cambridge Eating well is hard when your week is already full. Picture a Cambridge resident who commutes to Kendall Square, eats lunch at a desk, and keeps promising a reset on Monday. If that sounds familiar, your search for Nutrition Services Cambridge MA may lead to our door. At Cambridge Athletic Club, a registered dietitian meets with members and non-members at our First Street club in Cambridge. If you typed "nutrition services near me" from a Cambridge address, here is the honest answer. We do not have a Cambridge club. All four of our clubs are in Cambridge, in Kendall Square and East Cambridge. What we can offer our Cambridge neighbors is a registered dietitian, a free first conversation, and a virtual option for the weeks when the commute is the obstacle. Quick Answers About Nutrition Services Near Cambridge Question Direct Answer What do your nutrition services include? Sessions with a registered dietitian, in person or virtual, built around four focus areas: enhanced performance, better sleep and mood, fat loss and maintenance, and increased energy. Do I need a membership? No. Our nutrition services are open to members and non-members. What does the first visit cost? The initial 30-minute nutrition consultation is complimentary. Pricing after that is not listed on our site, so ask when your dietitian follows up. Is insurance accepted? Our nutrition page lists Blue Cross Blue Shield, Harvard Pilgrim, Aetna, and Cigna. Coverage depends on your plan, so confirm your benefits with your insurer. Where are sessions held? At 215 First Street, Cambridge, MA 02142, or virtually. Who Will You Actually Meet at a Nutrition Appointment? Who is the dietitian, and what is her approach? Nicole Bodin, MS, RD, is a registered dietitian and certified fitness instructor with a master's degree in nutrition from Boston University. She has taught fitness classes at our club for ten years, including BODYPUMP and RPM, so she knows what a busy training week looks like. Her stated focus is realistic, maintainable lifestyle changes and a positive relationship with food and fitness. You can read her full profile on our meet your dietitian page. What Can You Work On Together? What should I bring to the first consultation? Bring a question, not a perfect food log. Our nutrition page lists four focus areas, and each one starts with a different kind of question. Focus Area (From Our Nutrition Page) A Question to Bring Class Ideas to Try Enhanced Performance What should I eat before and after hard sessions? RPM, GRIT, strength training Better Sleep + Mood What does my eating pattern look like across a full day? Yoga, BODYBALANCE Fat Loss + Maintenance How do I eat in a way I can keep up after the first month? Group classes, InBody testing Increased Energy Where do my afternoons fall apart, and why? Group classes, strength training Our page also mentions help with grocery shopping and kitchen time. Sessions are not medical treatment, and nothing here replaces advice from your own physician. Personal Fitness Coach Cambridge MA: Do You Need One Before a Dietitian? Should I start with food or with training? Either order works. If food is the nagging question, start with the dietitian. If you do not know how to start training, a coach may be the first call. Our personal training page describes programs for beginners, intermediates, advanced and elite athletes, and people returning to training after injury or illness, led by trainers it describes as exercise physiologists and certified professionals. Many people also like a baseline. A Personal Fitness Evaluation includes an InBody scan at no extra charge, and the InBody testing page explains that it measures body fat, lean muscle mass, basal metabolic rate, water retention, and segmental muscle mass. A standalone session is $50. The page lists cautions for people with pacemakers or who are pregnant. Personal Training Gym Cambridge MA: Where Nutrition and Training Share a Floor Does nutrition coaching work better when your gym knows about it? We think the conversation is easier when your dietitian and your trainer work in the same building. Our 215 First Street flagship is a three-floor club in the Athenaeum Building. Its hours are Monday through Friday from 5:30 am to 9:30 pm and Saturday and Sunday from 8:00 am to 6:00 pm, so appointments can fit around a Kendall Square workday. You do not have to join to see our dietitian. If you want the whole setup later, month-to-month membership at First Street is $94 a month with a $99 enrollment fee, according to our Join page at the time of writing. Personal Training Cambridge MA Plus Nutrition: A Four-Week Starting Plan What does a realistic first month look like? Here is one way to sequence it. Adjust the pace to your own schedule, and keep your doctor in the loop if you have a health condition. Week Action Why It Works 1 Request your free 30-minute nutrition consultation and note your top two questions. A short, free first step removes the pressure to commit. 2 Meet your dietitian in person at First Street or virtually from Cambridge. A virtual session saves the commute on a tight day. 3 Book a Personal Fitness Evaluation with an InBody scan. A baseline gives your food and training plans a shared starting point. 4 Try a class, then review what felt sustainable. Habits stick when they match how you actually live. For general background, the federal Dietary Guidelines for Americans is a useful reference to read before your appointment. Fitness Classes Cambridge MA Residents Can Pair With Nutrition Coaching Which classes work alongside a nutrition plan? Classes run through MindBody, with separate schedules for First Street and Technology Square. Class Format Length BODYPUMP Barbell, light to moderate weights, high repetitions Standard, or 45 minutes GRIT Strength, Cardio, Athletic High-intensity interval training 30 minutes YOGA Flow-based, breath-paced movement Not stated BODYBALANCE Yoga, Tai Chi, and Pilates blend Standard, or 45 minutes Not sure about committing? A $20 day pass works at 215 First Street or 600 Technology Square, and it is applied to your enrollment if you join within a week. Fitness Center Cambridge MA Searches: Which Cambridge Club Fits? Which of your clubs is closest to my routine? If you searched for a fitness center near me from Cambridge, here is where we really are. Our First Street club is described on our site as a quick walk from Lechmere Station and Kendall/MIT. Technology Square sits between Central Square and Kendall/MIT, and CAC Express is at 101 Main St. Check the route from your Cambridge address before you plan your week. Nutrition sessions are listed at First Street. Reach us at (617) 491-8989 or through our locations page. BOOK YOUR FREE NUTRITION CONSULTATION AT CAMBRIDGE ATHLETIC CLUB Your first 30-minute conversation with our registered dietitian is complimentary, in person in East Cambridge or virtual from Cambridge. Request your nutrition consultation at Cambridge Athletic Club Closing Summary Nutrition Services Cambridge MA searchers can book a registered dietitian at Cambridge Athletic Club's First Street club in Cambridge, with no membership required. The first 30-minute consultation is complimentary, sessions can be in person or virtual, and the nutrition page lists Blue Cross Blue Shield, Harvard Pilgrim, Aetna, and Cigna as accepted insurance. We have no Cambridge location, but classes, personal training, and InBody testing sit alongside the nutrition service. Key Takeaways Cambridge Athletic Club has four clubs, all in Cambridge, and none in Cambridge. The initial 30-minute nutrition consultation is complimentary. Nutrition services are open to members and non-members, in person or virtual. Our dietitian, Nicole Bodin, MS, RD, has taught classes at our club for ten years. Our nutrition page lists Blue Cross Blue Shield, Harvard Pilgrim, Aetna, and Cigna, so confirm your own coverage. A Personal Fitness Evaluation includes an InBody scan at no extra charge. A $20 day pass lets you try 215 First Street or 600 Technology Square first. Frequently Asked Questions 1. Can I see the dietitian virtually from Cambridge? Yes. Our nutrition page says sessions can be in person or virtual. A dietitian follows up after you submit the nutrition form. 2. How do I sign up for the free consultation? Fill out the nutrition form on our nutrition page. A dietitian will follow up. You can also email nutrition@cambridgeathletic.com with questions. 3. Will my insurance cover a session? Our site lists Blue Cross Blue Shield, Harvard Pilgrim, Aetna, and Cigna. Coverage varies by plan and benefit, so call your insurer to confirm before you book. 4. Is the InBody scan required? No. It is optional. It is included free with a Personal Fitness Evaluation, or you can book a standalone session for $50. 5. Is the service only for athletes? No. Our focus areas include sleep, mood, energy, and maintenance as well as performance. Beginners are welcome.

By Josh Vecchio, Certified Personal Trainer at Cambridge Athletic Club B.S. In Biology, Minor in Exercise Science Contact: joshvecchio@cambridgeathletic.com If you only lift or only do cardio, you're leaving some of your health and fitness potential on the table. Maybe you avoid cardio because you think it will “kill your gains.” Maybe you prioritize cardio for fat loss and assume strength training is only worthwhile if you want bigger muscles. Perhaps your preference has nothing to do with physiology. You might enjoy lifting but rarely make time for cardio because it’s “boring.” Or you feel comfortable on the elliptical but aren’t sure where to begin with weights. Whatever your reasoning, strength training and cardio offer unique benefits that complement one another and generally lead to better health and fitness outcomes than either one in isolation. That's why, for most people seeking better health and well-rounded fitness, a combination of the two deserves a place in your week. Let’s unpack what each contributes, whether cardio interferes with lifting, and how to implement both into your routine. Strengths of Strength Training Fat Loss I wanted to start with fat loss because a common belief is that cardio is for losing fat and strength training is for gaining muscle. While cardio does burn calories and is great for overall health, strength training offers a unique fat-loss benefit that cardio can't deliver at the same level: building muscle. Why does that matter for fat loss? Because having more muscle mass increases your basal metabolic rate (the number of calories your body burns at rest), which is a key driver of sustainable fat loss over the long-term. Strength training is also valuable when your goal is to lose fat while maintaining strength and improving your physique, because you probably want to lose the fat while keeping (or building) muscle underneath it. If you’re focused on fat loss, don’t overlook strength training in that equation. Muscle and Strength This is the obvious candidate, which is why I put it after fat loss. With consistent training and gradual progression, your muscles can become stronger and grow larger (3). Those benefits extend beyond how you look. Carrying groceries, lifting a suitcase, and getting up from a low chair all require strength. You don’t need to master every barbell lift to get started. Start with movements you can control, learn how to perform them, and gradually increase the challenge. Bone Density Strength training doesn't just challenge your muscles. It also loads your bones, providing a stimulus that can help maintain, and sometimes improve, bone mineral density in a way that cardio can't replicate (4). That becomes particularly important as you age, when declining bone density can increase your vulnerability to fractures. Weight-bearing cardio activities like running can also benefit bone density, but not to the same extent as strength training with weights, so resistance training is a useful complement (4). Limitations of Strength Training If you're strength training properly, meaning, using the right lifts under the right parameters with enough intensity and effort, two to five strength sessions is all you need. But depending on the number of days you strength train, that leaves several other days in the week where you're not exercising at all. That's where cardio comes in. Cardio can fill in the gaps on the the days you don’t lift, or alongside your strength sessions, keeping you burning calories through exercise consistently throughout the week. You'll also derive the unique health benefits cardio offers that conventional lifting doesn't (more on those in a moment). Another perceived “limitation” of strength training is that it is much easier to do wrong than cardio. Hopping on an elliptical and pedalling away is pretty hard to mess up. A deadlift on the other hand can mess you up, if you mess it up. But not knowing how to strength train is a poor reason to avoid it. That would be like avoiding driving because you’ve never learned how to drive. Once you learn, you have another way to get to your destination. Thankfully, there is a “driver’s ed” equivalent for strength training. It’s called personal training. And I offer it right here at CAC. So if you want to derive the health and aesthetic benefits of strength training but you don't know where to start, shoot me an email (joshvecchio@cambridgeathletic.com) and I'll show you how to implement strength training into your routine. Strengths of Cardiovascular Training Before moving forward, we need to define our terms. Cardio includes activities such as brisk walking, cycling, swimming, and running, and these can be performed at different intensities that correspond with different heart rate zones. For this article, the focus is aerobic cardio: activity that relies substantially on oxygen-dependent energy production at a moderate effort over a sustained period of time (usually 15-60 minutes). A practical way to define "moderate" intensity is the “talk test”: you should be able talk out loud without gasping, but still be breathing hard. During high intensity activity, you generally cannot say more than a few words without pausing for breath (6). While lifting can benefit cardiovascular health, getting your heart rate up during a hard set isn’t the same as training your ability to sustain activity. Cardio develops aerobic fitness (your body’s ability to deliver and use oxygen) more directly than conventional strength training (5). That matters whether you’re running, cycling, playing a sport, climbing stairs, hiking, or keeping up with your kids! Regular aerobic activity also supports heart health and can help lower blood pressure. Its contribution to energy expenditure can support weight loss too (3). Does Cardio Blunt Strength Training Results? All too often, gymgoers looking to maximize muscle growth avoid cardio because they fear it will “kill their gains”(gymbro speak for undermining muscle growth). To the contrary, research consistently shows that cardiovascular training does not disrupt muscle growth or strength development, provided that cardio is additive and doesn't replace strength training volume (meaning, you're not reducing the number of lifting sessions you perform per week to make room for cardio). A 2022 review of 43 studies found that adding aerobic exercise to a matched strength-training program did not significantly reduce whole-muscle growth or maximal-strength gains. None of the variables below influenced the results: Type of aerobic training (cycling vs. running). When aerobic training was performed (before or after strength training). Frequency of aerobic training (> 5 vs. < 5 weekly sessions). Training status (untrained vs. active). Mean age (< 40 vs. > 40 years). The review did find a small negative effect on explosive-strength development, particularly when both types of exercise occurred in the same session (7). Explosive strength is your ability to produce force quickly. It matters for activities like vertical jumps, short sprints, and power cleans. The translation is that unless you're training to maximize how high you can jump, fast you can sprint, or how much you can olympic lift, cardio isn't going to interfere with the strength training adaptations most people care about: muscle growth and overall strength. That said, if explosive performance is a high priority, consider separating demanding cardio and strength work rather than performing both in the same session (7). What I’ve Noticed Training Others and Myself In all my experience as a certified personal trainer, I've found that clients who also do some form of cardio outside of strength training (whether they be runners, cyclists, combat sport athletes, squash players, etc) display much better strength training performance than those who don't They don't need to rest as long between sets. They can perform more reps. They can make it through an entire session without getting totally exhausted. They recover better between sessions. And importantly, they are better at staying focused (which is one of the most overlooked aspects of training), probably because cardio requires a sustained focused effort. My observation maps onto my own anecdotal training experience as well. When I stay consistent with cardio, I don't get out of breath as easily, and I recover my breath faster. The “burn” takes longer to show up and subsides faster. I can do supersets (alternating between two exercises) with less rest in between, making my strength training sessions more efficient. I also notice that I'm less mentally “shocked” by the intensity of strength training — I can maintain my composure better in the midst of a hard set. As an aside, if aesthetics are a high priority for you, cardio will absolutely enhance your vascularity (how much your veins show). My observations illustrate a practical benefit: aerobic fitness can make the experience of strength training feel more manageable. Why Both Matter for Long-Term Health The benefits of combining lifting and cardio extend beyond how you look or perform in the gym. Longevity research reinforces combining both strength and cardio. In a study following more than 416,000 adults, adding muscle-strengthening exercise to aerobic activity was associated with a lower risk of premature death than aerobic activity alone. Research also shows that regular exercise of any kind reduces the risk of heart disease, type 2 diabetes, and several cancers (3). Together, strength and cardio training support your ability to stay active and capable for life, while helping to protect you against the chronic diseases that are the leading causes of death in our society. The practical takeaway: train both your strength and your endurance. Each contributes unique mechanisms that support a broader foundation for long-term health. How to Combine Cardio and Strength Training For general health, current guidelines recommend at least 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous activity, or an equivalent combination. They also recommend strengthening all major muscle groups on at least two days (10). If you’re currently doing much less, build toward those amounts gradually. Some activity is better than none. Here’s one example: Monday: 45–60 minutes of full-body strength training. Tuesday: 30–60 minutes of moderate cycling. Thursday: 45–60 minutes of full-body strength training. Saturday: 30–60 minutes of moderate swimming, cycling, or another activity you enjoy. Throughout the week: Six 15-minute brisk walks. That provides 150–210 minutes of aerobic activity, assuming the cardio and walks meet moderate intensity, alongside two strength sessions. If you already enjoy training six days per week and recover well, here are a few ways to divide those days: Muscle gain: Four days of lifting and two days of cardio. Balanced: Three days of lifting and three days of cardio. Endurance: Two days of lifting and four days of cardio. You can also lift and do cardio in the same session. For example, you could do 30 minutes of strength training followed by 30 minutes of cardio several days per week. Adjust the duration to your goals, workload, schedule, and recovery. My practical recommendation is to perform the activity you most want to improve first. If strength is your priority, lift before demanding cardio so fatigue is less likely to compromise your performance. There isn’t one perfect split for everyone. Choose one that you enjoy, supports your goals, fits your schedule, and allows you to recover adequately. If you’ve been avoiding either lifting or cardio, start by adding one manageable piece of the missing activity this week. And if you want help putting the pieces together, shoot me an email and we can set up a complimentary Personal Fitness Evaluation for you at CAC. We’ll discuss your goals and training history and identify practical next steps for building a routine that works for you. By Josh Vecchio, Certified Personal Trainer at Cambridge Athletic Club B.S. In Biology, Minor in Exercise Science Contact: joshvecchio@cambridgeathletic.com References 1. Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., Bassanesi, R. N., Turella, D. J. P., & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obesity Reviews, 23(5), e13428. https://doi.org/10.1111/obr.13428 2. MacKenzie-Shalders, K., Kelly, J. T., So, D., Coffey, V. G., & Byrne, N. M. (2020). The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Journal of Sports Sciences, 38(14), 1635–1649. https://doi.org/10.1080/02640414.2020.1754716 3. Centers for Disease Control and Prevention. (2025, December 4). Benefits of physical activity. https://www.cdc.gov/physical-activity-basics/benefits/index.html 4. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023, May). Exercise for your bone health. https://www.niams.nih.gov/health-topics/exercise-your-bone-health 5. U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.). https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf 6. Centers for Disease Control and Prevention. (2025, December 4). How to measure physical activity intensity. https://www.cdc.gov/physical-activity-basics/measuring/index.html 7. Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, K., & Lundberg, T. R. (2022). Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: An updated systematic review and meta-analysis. Sports Medicine, 52(3), 601–612. https://doi.org/10.1007/s40279-021-01587-7 8. Lundberg, T. R., Feuerbacher, J. F., Sünkeler, M., & Schumann, M. (2022). The effects of concurrent aerobic and strength training on muscle fiber hypertrophy: A systematic review and meta-analysis. Sports Medicine, 52(10), 2391–2403. https://doi.org/10.1007/s40279-022-01688-x 9. Coleman, C. J., McDonough, D. J., Pope, Z. C., & Pope, C. A. (2022). Dose-response association of aerobic and muscle-strengthening physical activity with mortality: A national cohort study of 416 420 US adults. British Journal of Sports Medicine. Advance online publication. https://doi.org/10.1136/bjsports-2022-105519 10. Centers for Disease Control and Prevention. (2023, December 20). Adult activity: An overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

The Most Researched Performance Enhancer You're Not Taking As a professional in the exercise science field, I've seen countless supplements come and go, but creatine stands out as the most scientifically validated   performance and health enhancer  available. Despite overwhelming evidence of its benefits, myths and misconceptions still prevent many people from leveraging this powerful (and natural) compound. Creatine was first identified in 1832 by a French scientist, but it didn’t become popular as a sports supplement until the 1990s—thanks to Olympic athletes using it to boost performance! In reviewing the research and working with clients, it’s clear that creatine isn't just for bodybuilders - it's a game-changer for anyone seeking improved physical and cognitive performance. In this guide, I'll break down the science behind creatine, dispel common myths , and explain why it might be the most important supplement you're not taking. What Exactly is Creatine?   Creatine is a naturally occurring compound that helps quickly regenerate ATP, the primary energy source for muscle contractions, improving strength, power, and high-intensity exercise performance. It also supports brain energy metabolism, enhancing memory, cognitive function, and mental fatigue resistance. Your body already produces creatine, and you can also get very small amounts of it from foods like meat, fish, and eggs. Physical Performance Benefits Increases muscle strength and power Enhances muscle growth Improves high-intensity exercise performance Accelerates muscle recovery Helps maintain muscle mass during weight loss Cognitive Benefits Improves brain function and memory Potentially reduces neurological disease risk Supports mental clarity and processing speed May help manage depression and brain-related disorders Understanding Water Retention   When you start taking creatine, you might notice a slight gain in weight. This is due to increased water retention in your muscles - not fat gain. This extra intramuscular water aids muscle performance and is a positive component of creatine. Dosage and Safety Recommended daily intake: 3-5 grams ~ 1 flattened tbsp Safest and most studied form: Creatine Monohydrate No significant side effects in healthy individuals Safe for long-term, continuous use Numerous studies have confirmed creatine's safety, even at high doses and over extended periods. Contrary to outdated myths, creatine does not damage kidneys in healthy individuals. Who Should Take Creatine? Athletes and fitness enthusiasts Individuals seeking cognitive enhancement People looking to preserve muscle mass Adults of all ages interested in performance optimization The bottom line: Creatine is safe, effective, and incredibly well-researched. It offers benefits far beyond just muscle building. Stay tuned for my next edition on creatine, where I will take a deeper dive into the cognitive benefits  as well as its specific benefits to Females References: Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173. Chilibeck, P. D., et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. Candow, D. G., et al. (2015). Low-dose creatine combined with protein during resistance training in older men. Medicine and Science in Sports and Exercise, 47(9), 1987-1995. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877. By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)

I’m back with more information on the powerhouse supplement creatine  and its benefits extending beyond the gym . Emerging research has shown us that creatine enhances cognitive function  and provides unique advantages for women  – and yet, most people still overlook these effects. Creatine isn’t just for bodybuilders. Whether you want to sharpen your mind, support hormonal health, or simply feel stronger and more energized , creatine might be the most valuable supplement you’re not taking. Creatine Monohydrate is the most researched and effective form In this guide, based on the current literature, I’ll break down the science behind creatine’s cognitive benefits , how it supports women’s health , and why it deserves a place in your daily routine. Creatine and Cognitive Function: Fueling Your Brain Your brain is a high-energy organ, constantly demanding a steady supply of ATP (adenosine triphosphate) to function at its best. Creatine plays a crucial role in regenerating ATP, which supports mental clarity, memory, and focus. Research shows that supplementing with creatine (5 - 10g) enhances cognitive performance, especially in situations where your brain is under stress – think sleep deprivation, demanding tasks, or aging. For vegetarians and vegans (who get little creatine from diet), the cognitive boost can be even more profound. Key Cognitive Benefits of Creatine: Improves Memory and Learning:  Studies show creatine enhances short-term memory and information recall, particularly in people experiencing mental fatigue. Boosts Mental Clarity and Focus:  By increasing brain energy availability, creatine helps sustain concentration during cognitively demanding tasks. Reduces Mental Fatigue:  Creatine supplementation may alleviate the cognitive drain caused by lack of sleep or prolonged mental effort. Neuroprotective Potential:  Emerging evidence suggests creatine may reduce the risk or progression of neurodegenerative diseases like Parkinson's and Alzheimer's. Why Women Benefit from Creatine For years, creatine has been marketed primarily to male athletes, but women stand to benefit just as much, if not more, from this supplement. Beyond performance, creatine supports female-specific health needs and hormonal changes throughout the lifespan. Creatine Benefits for Women: Hormonal Balance: Emerging evidence demonstrates that   creatine may alleviate symptoms related to hormonal fluctuations, particularly during the menstrual cycle, pregnancy, and menopause. Reproductive Health:  Emerging research suggests creatine may support healthy fetal development during pregnancy by enhancing maternal energy availability and reducing oxidative stress. Mood and Mental Health: Research suggests creatine supplementation can improve mood, reduce symptoms of depression, and support emotional resilience (which anyone could benefit from!) Bone and Muscle Health: Creatine helps preserve muscle mass and bone density, crucial for women as they age and face a higher risk of osteoporosis due to natural changes in the body. Addressing the Myths: Creatine and Water Retention A common myth suggests creatine causes bloating or unwanted weight gain. Here’s the truth: Creatine pulls water into your muscles, increasing hydration and enhancing their function. This is not the same as gaining fat or experiencing puffiness – it’s a sign that your muscles are primed for better performance. How to Use Creatine Safely and Effectively Recommended Dose: Start with 3-5 grams of creatine monohydrate per day (~1 flattened tablespoon). Consistency Matters: Daily supplementation is key for maintaining elevated muscle and brain creatine stores. Safe for Long-Term Use: Extensive research confirms creatine is safe and beneficial, even with prolonged use in healthy individuals. Creatine can come in tablet or powdered form Who Should Take Creatine? Women looking to enhance cognitive function and hormonal health Anyone facing high mental demands or stress Athletes and fitness enthusiasts seeking better recovery and performance Older adults aiming to maintain cognitive sharpness and muscle mass The Bottom Line Creatine is more than just a performance enhancer – it’s a versatile, safe, and research-backed supplement with profound benefits for both brain health and women’s wellness. Whether you want to think clearly, feel stronger, or support long-term health, creatine is a simple addition to your daily routine with amazing results. Not to mention, it’s very affordable.  Stay tuned for my next edition on sleep , where I will take a deeper dive into how sleep impacts performance in the gym (including muscle growth and recovering from injury), cognitive function, memory, hormonal, and metabolic health. References: Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)

You're in the gym every week, you're working hard, why not understand how to maximize your efforts? Variations of the bench press: incline, decline, flat, barbell, dumbbell, wide grip, and narrow grip. Each variation provides slightly different stimulus to different muscles. As a fitness professional, I've watched individuals struggle to understand the true mechanics of muscle growth. Despite the abundance of fitness content, the scientific process of building muscle remains a mystery for most. In studying muscle physiology, working with athletes, and translating complex scientific research into actionable strategies, I've learned that muscle growth is a precise, scientifically governed process that anyone can master. In this guide, I'll break down the science of muscle building, demystify hypertrophy, and show you exactly how to optimize your resistance training for maximum muscle growth. What is Muscle Hypertrophy?   Muscle hypertrophy is the scientific term for muscle growth. It occurs when muscle fibers increase in size in response to mechanical stress from resistance training. Benefits of Muscle Building Optimal Muscle Growth Strategies The Muscle Growth Process Recovery is Crucial Benefits of Muscle Building Increased metabolic rate Enhanced insulin sensitivity Improved bone density Better joint protection Reduced injury risk Improved body composition Enhanced cognitive function Increased testosterone and growth hormone production Optimal Muscle Growth Strategies Train each muscle group 2-3 times per week Use progressive overload (gradually increasing weight/reps) Prioritize compound movements (squats, deadlifts, bench press) Aim for 10-20 sets per muscle group weekly Use rep ranges of 6-12 for hypertrophy Ensure adequate protein intake (0.8-1g per lb of body weight) The Muscle Growth Process Mechanical Tension Resistance training creates high levels of physical stress in muscle fibers Triggers cellular signaling that initiates muscle protein synthesis Heavier weights and challenging resistance create more significant muscle tension Metabolic Stress High-volume training creates metabolic byproducts in muscles These byproducts stimulate growth hormone release Causes "pump" sensation during training Muscle Damage and Repair Resistance training causes controlled muscle fiber damage Body repairs damage by creating larger, stronger muscle fibers This adaptation prepares muscles for future stress Recovery is Crucial Muscle growth happens during rest, not during training. Prioritize: 7-9 hours of sleep nightly Proper nutrition Adequate protein intake Hydration Stress management The bottom line: Muscle growth is a scientifically driven process, but it’s not rocket science. Get in the gym consistently, train all your muscles hard at least twice a week, and be intentional with how you recover (sleep, nutrition, stress management). References: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Mitchell, C. J., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. Radaelli, R., et al. (2015). Low- and high-load resistance training periods: effects on muscle mass and strength gains. Scandinavian Journal of Medicine & Science in Sports, 25(5), 613-621. Staron, R. S., et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of Applied Physiology, 76(3), 1247-1255. By Darwin Anderson (CSCS, CNC, CF-L1)

Protein is essential for maintaining and improving overall health, but there's a lot of confusion about how much we need and when we should consume it . In this edition, we'll dive into the research and clear up some common misunderstandings about protein. Sirloin steak has roughly 50g of protein per serving and is one of the most nutrient-dense proteins. As a fitness professional, one of the most common questions I hear is, "How much protein do I need?" I get it - the information out there is overwhelming and often contradictory. Scroll through social media, and you'll find influencers pushing protein shakes every hour, while traditional guidelines suggest surprisingly low amounts that seem impossible for building muscle. Even medical websites can't seem to agree on how much we should eat. In this guide, I'll cut through the confusion and give you the evidence-based information you need to optimize your protein intake - no pseudoscience, no supplement sales pitch, just practical advice you can trust and start using today. Table of Contents: Why Is Protein So Important? How Much Protein Do I Need? Clearing Up Protein Misconceptions Why Is Protein So Important? Protein is an essential nutrient that is the building block for nearly every structure in your body. It's made up of amino acids that are crucial for maintaining and repairing tissues throughout your body. Here's what protein does: Builds and repairs muscle tissue Forms enzymes and hormones Maintains bone health and strength Supports immune system function Keeps your skin, hair, and nails healthy Promotes feelings of fullness and satiety While carbohydrates and fats are your body's primary energy sources, protein's central role is structural and regulatory - it's the foundation for building and maintaining your body's tissues and supporting various biological processes. Getting adequate protein is especially important if you're physically active or looking to maintain or build muscle mass. How Much Protein Do I Need?   While the recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, this number is outdated and represents the bare minimum to prevent deficiency – not what's optimal for health, body composition, and performance. Current research strongly supports consuming significantly more protein than the RDA suggests . For optimal health and body composition, aim for: 0.8 to 1 gram of protein per pound of body weight daily For example: if you weigh 150 pounds, shoot for 120-150 grams of protein per day If you weigh 200 pounds, aim for 160-200 grams daily Why aim this high? Because there are virtually no downsides to consuming more protein (assuming you're otherwise healthy), but there are numerous benefits: Better muscle growth and recovery Improved body composition Enhanced satiety and appetite control Preserved muscle mass during weight loss Better bone health as you age Many people worry about eating "too much" protein, but research has consistently shown that high protein intakes are safe for healthy individuals. If anything, most people don't eat enough protein to optimize their health and fitness goals. Start by calculating your target (multiply your body weight in pounds by 0.8-1.0), then work on gradually increasing your protein intake until you reach this range. You might be surprised at how much better you feel when consistently hitting these protein targets! Clearing Up Protein Misconceptions "Too much protein is bad for your kidneys."  This is a persistent myth. Research shows that healthy individuals can safely consume up to 2 grams of protein per kilogram of body weight daily without negatively affecting kidney function. "Protein powders and supplements are necessary to get enough protein."  While protein powders and supplements can be helpful in certain situations, you can absolutely meet your protein needs through whole, nutrient-dense foods like lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds. "I need to space out my protein intake evenly throughout the day."  There is no conclusive evidence that your body can only utilize a certain amount of protein at one time. Consuming protein with each meal and snack is beneficial, but the total daily intake is most important. The bottom line is that protein is essential for your health and well-being. Focus on getting high-quality protein from a variety of whole food sources, and don't be afraid to adjust your intake based on your individual needs and fitness goals. Stay tuned for our next edition, where we'll dive into the science behind resistance training and muscle building! References: Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357-1366. Darling, A. L., Millward, D. J., Torgerson, D. J., Hewitt, C. E., & Lanham-New, S. A. (2009). Dietary protein and bone health: a systematic review and meta-analysis. The American journal of clinical nutrition, 90(6), 1674-1692. Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN nutrition, 2013. Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2013). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 23(3), 208-219. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 1-20. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., ... & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

Due to the COVID-19 outbreak, and under the guidance of public health officials and the requirements set forth by the State of Massachusetts, CAC shut down all clubs effective Tuesday, March 17th. All locations will remain closed until further notice. We will be monitoring the situation closely to await a time where congregating in groups is no longer a threat to public health. We will reopen as soon as possible! It is an uncertain time in all aspects of life. We are all feeling it but we are in this together. We have frozen all membership dues during this time, no member will be charged their membership dues. When we reopen each membership will be reactivated and everyone will have access the day we reopen. Closing and suspending membership dues was not an easy choice. Each gym, health club, and wellness organization are taking different steps at this time, but we felt as a business and community we needed to do what was morally right in these uncertain times. We're doing what we can to keep healthy and helpful during this time. Check out our Virtual Club page to see the variety of options we're offering to stay active at home. Please be well, and take all precautions for yourself and your families. We will get through this together. CAC, and all of our staff, look forward to a return to normalcy as we do our part flattening the curve. If you have further questions please contact membership@cambridgeathletic.com. More updates will be posted via email, our website, and social media. Stay active, healthy, and safe, CAC Management

By: Jennifer Dorcy Aging is not fun or glamorous. We all know it happens and yet, somehow, it sneaks up on us. One day you have boundless energy, you ‘miraculously’ recover from tough workouts, the calories that you eat just ‘disappear’, and working the day after a night out with friends can be done successfully on three hours of sleep. Then, seemingly overnight, it all changes. Now you wake up with neck pain that lasts three days because you slept ‘wrong’. Suddenly you have to make choices like: Do I lose sleep to watch the game (of Thrones) and show up as a shell of a human for work tomorrow? Was it a good idea to agree to help your child move when now, a week later, you can still barely get out of your chair? Do I take the stairs and let everyone witness me floundering for air like a fish out of water, or take the elevator? Should I eat this CINNABON® CINNAMON SWIRL CHEESECAKE or just rub it directly onto my thighs? We can’t stop aging. However, we can slow down the process. There are things within our control to keep, or make, our bodies strong and healthy again. No, you can’t turn the clock back to your actual 20’s (personally I wouldn’t want to go back there), but you can ‘feel’ like you are in your 20’s or 30’s again. It isn’t magic; it’s exercise. And not hours and hours of back-breaking, powerlifting, body-building style exercise. It is realistic, reasonable exercise that everyone can do to help them become healthier versions of themselves. Finding joy in workouts A recent study showed that cardio workouts can even be fun. In one 16-week study participants took an hour-long Zumba Fitness® class 3 times per week. Barranco-Ruiz et al. found that it was an effective strategy for improving health-related physical fitness in sedentary women. The participants all got healthier by dancing. Find a dance-focused class near you, and soon you'll be running up those stairs, with no worry about floundering for air! You'll find it gets easier with time, and the socialization from group exercise promises to benefit your mental health, too. If not now, then when? (Still now) “Some data suggests that peak muscle strength in early life is a very strong predictor of preserved strength later in life,” says Roger Fielding, Ph.D., a lead scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts. Among the numerous studies involving younger women and resistance training, he says, “the improvement in muscle mass is probably a bit larger than it is in older women.” So, the sooner you start weight training, the greater your strength can be, and the less muscle you will lose as you age. Our bodies might feel like they don't need to workout at 21, but starting earlier will benefit your muscles in the long run. But if you haven’t started yet, there's still time. Tufts University conducted a study on women in their 50’s and 60’s using a full-body, twice-weekly workout. The results after a year showed that the average muscle mass increase was almost 3 pounds; the strength gains ranged between 35-76%. The researchers theorized this effectively made their bodies 15 to 20 years younger in a single year. So, regardless of your age, let’s get moving! (And then splurge on that CINNABON® CINNAMON SWIRL CHEESECAKE.) Healthy at any age There are a myriad of other ‘anti-aging’ benefits that accompany regular exercise routines. A long-term study conducted by sports scientists at the Karlsruhe Institute of Technology (KIT) found that people who lead active lifestyles are around 10 years younger in terms of motor skills. For example, a 50-year-old who exercises regularly is as fit as an inactive 40-year-old. With that level of fitness, you could help your son move and still be able to get out of that chair! (Although, do you really want to help anyone move?) If you combine cardiovascular activities with your strength training routine and a healthy diet, then you get your metabolism going, keep/take the weight off, reduce menopausal symptoms, lower blood pressure, and lower bad cholesterol. Being physically fit and active also helps to fight depression and promote better sleeping patterns. This translates to delaying or preventing conditions like heart disease, diabetes, and high blood pressure. According to the Mayo Clinic, moderate activities such as walking or raking leaves can help to achieve these types of benefits. Sedentary behavior and physical inactivity are among the leading modifiable risk factors worldwide for cardiovascular disease and all-cause mortality. Now if I offered you a Magic Cream guaranteed to make you healthier and probably decrease your body fat. Would you buy it? Ask the beauty industry, and it's a firm YES! Well, here’s how the Cream works: Use it Monday through Friday. Use it either in three 10-minute sessions or one 30-minute session. ... okay, that was a joke, but is almost that simple. Study after study shows that daily cardio and twice-weekly full-body strength training leads to measurable changes in participants' health. These changes lead to younger internal body clocks which translates to stronger bones, improved heart health, increased mental health, weight gain prevention, decreased cognitive decline, and a healthier, longer life. Honestly, who wouldn’t buy that?! So, why aren't we doing it? Despite the overwhelming evidence, the adoption of a physically active lifestyle has remained low due to various reasons: personal barriers associated with perceived limitations in self-efficacy, lack of time, and misconceptions of the volume of exercise necessary for cardiovascular health benefits. Despite the evidence supporting the cardiovascular benefits of moderate-to-vigorous physical activity performed even in bouts of at least 10 minutes, the level of adherence of the general population to the guidelines remains unacceptably low. (See Lavie et. al.) Let’s look at those barriers and try to find a solution. Self-efficacy – Hire a personal trainer, or take group exercise classes. Having others to support you can be a positive effect, especially when you don't believe in yourself. Time – Schedule your health into your day; this is a non-starter. If you do not make time for your health, then it will not make time for you. I guarantee you the time required for the diseases that you acquire later will be much more time-consuming and costly than exercise. Misconceptions – I hope we just covered those here. If you aren’t doing anything now, then start small with just 10 minutes per day and build up from there. Any amount of exercise is better than no exercise. You can't ignore a whole list of pluses Here are some of the benefits of exercise we've covered: Keeps bones strong Prevent muscle loss (we lose ~3-5% muscle each decade starting in 30’s and ~1% muscle loss per year after 40) Improved heart health Increase in mental health A University of Maryland School of Nursing Study showed exercise gave participants “an overall sense of well-being and psychologically felt better with less depression and more energy.” Prevent weight gain Can help to manage stress Can help manage the symptoms of menopause The right types of exercises can delay (or even prevent) cognitive decline, which is a common result of aging According to the American Medical Association (AMA), “Exercise improves cognitive [memory] function in older adults with subjective and objective mild cognitive impairment. The benefits of physical activity were apparent after 6 months and persisted for at least another 12 months after [our study] had been discontinued.” Improve physical function and decrease the risk of falls. Live a longer, healthier life According to the CDC, People who are active ~150 minutes a week decrease their risk of all-cause mortality by about 33% when compared to inactive individuals. (that’s 30 minutes per day, 5 times per week) Benefits start with any amount of moderate- or vigorous-intensity physical activity. So, three 10-minute sessions of moderate-intensity walking are the same as the 30 minutes straight. So, do you still want to buy that Magic Cream? Works Cited Barranco-Ruiz Y, Villa-González E. Health-Related Physical Fitness Benefits in Sedentary Women Employees after an Exercise Intervention with Zumba Fitness®. Int J Environ Res Public Health. 2020;17(8):2632. Published 2020 Apr 11. doi:10.3390/ijerph17082632 Lavie C.J., Ozemek C., Carbone S., Katzmarzyk P.T., Blair S.N. Sedentary behavior, exercise, and cardiovascular health. Circ. Res. 2019;124:799–815. doi: 10.1161/CIRCRESAHA.118.312669. About the Author Jennifer is a mother of 2 and a high-school science teacher, specializing in biology and environmental science, with 20 years of health and fitness experience. With a Master's in Education and a passion for exercise and cooking, she enjoys sharing the positive effects of a healthy lifestyle with others. You can find her posting gorgeous food shots on Instagram @thehungryplantbasedathlete.

There's less time and close quarters to get to know our lovely group exercise instructors with all the precautions and no Group Ex Launch Parties. So here's some fast facts and advice to get to know Tsana, who teaches BodyPump Thursdays at 6:30am (and also is a licensed social worker, and an ASL-English interpreter!) When did you get into the fitness industry? About 8-9 years ago. There was a class at a gym I wanted to take (Les Mills BodyAttack) and I asked the manager why there weren't more classes on the schedule of that format. She said she didn't have enough instructors to teach it and then suggested I attend training. At first, I balked at the idea (the person who was cut from her 9th grade volleyball team, therefore throwing herself into theater and band), but after she talked/persuaded/convinced me, I took the training and that was the beginning of my life in fitness! How do you personally practice self-care? EXERCISE! All kinds! And I am going to tailor this one to the COVID-world and right now, I'm just a crazy walker. I make sure to go outside for at least 15 minutes during the day and after work, and then one of those is a longer walk of 30+ minutes. I will bring my phone, chat with some friends/family along the way and catch up. In the days now where your work is your home and your home is your work, I feel like that's the one way I can fully disconnect. For a while there, I was running outside (which I didn't like a single second of, but it was a necessary evil when gyms were closed.) Thankfully, now CAC is open again and I can go back to not needing to put on 10 layers to exercise. What are some hobbies that bring you joy? Oddly enough, cross-stitch! I learned when I was a kid (my grandmother taught me) and loved it ever since. Also, I'm a big baker, always giving people sweets (my neighbors love me) and reading is always a good past time. What is one workout or workout move or exercise you LOVE to do, even if it's hard? Why? TUCK JUMP. I love that you can make yourself fly, just for a moment. What is one workout or workout move or exercise you avoid at ALL costs? Why? There aren't any I avoid, but if my body isn't having a particular exercise that day, then I just modify. Always gotta listen to what your body is telling ya! Do you have a health/wellness philosophy, or mantra, you tell yourself? Not really. What's your go-to self-motivation sentence, word, or the thing that drives you to exercise even on the days you don't initially feel like it? "Just put on your gym clothes." I know that if I get my clothes on, then I'll get my butt to the gym and feel better. Do you have any tips for new or seasoned class participants to get into a great, consistent fitness and health routine? Don't be afraid of variety! I try to try every kind of class out there and because of what I've tried in the past, I have so many options to pick from so I don't get bored. I also always joke that in order to work out, I have to be entertained and this could vary from a treadmill with a movie playing or a super engaging group ex class.

Nicole Bodin has brought smiles to group exercise class participants for several years now; her latest accomplishment, certification as a Registered Dietitian, allows her to reach even more people in a whole new way. Learn a little about Nicole, her nutrition philosophy, and what it takes to be an RD in this interview. And don't forget to give a big welcome to her as she joins CAC's nutrition team! Introduction AS: You've been a group fitness instructor for CAC and other clubs for around ten years now. What originally piqued your interest in fitness? NB: Growing up, I was a dancer and performer. I loved performing but when I went to college I decided to put away my dance shoes. While at the University of Maryland, I found that I still craved performance but knew that I did not want to dance anymore. That is when I discovered that I loved participating in group fitness classes. I saw that the university offered a group fitness certification course and I signed up immediately. I immediately fell in love with the energy and knew teaching fitness was something that would always be a part of my life. Now, with a Master's in Nutrition, you're able to see a whole new side of the Wellness Industry. Are there any fitness or nutrition myths that particularly grind your gears? Oh boy, this is a tough one. There is so much information about food (true and false) all over the internet. I'm a true believer that there is room for most anything in the diet. Unless there is an underlying medical reason, as soon as I hear a "diet" that promotes elimination of any sort, I become skeptical. Eliminating complete food groups such as fat or carbohydrates are fairly popular approaches, however, we forget that those foods serve a purpose and are key for promoting health. Registered Dietitians have to go through a practicum and accredited internships to gain real-world experience before passing their licensure test. How did you choose where you completed these experiences? My undergrad degree is in Communication and so I spent a few years working in the fashion industry in NYC. I always knew I wanted to become a RD but also wanted to use the degree I already had. I started taking pre-med classes while working full time until I had to leave my job and go back to school full-time. For me, choosing where to complete my clinical experience was a little different than for most. I chose to do my Masters at Boston University because they had a program that would set me up to do my clinicals in the Boston area. I knew I wanted to be in a big city, and always wanted an opportunity to live in Boston so BU was the obvious choice. I did my clinical rotations in a few locations but was primarily at Lowell General Hospital. My clinical experience was thrown for a loop because Covid happened mid clinical. While it was not what I thought my clinical experience was going to look like, being in the hospital setting during a global pandemic forced me to learn fast and ultimately made me a much stronger RD. The Daily How do you practice self-care? Quarantine has thrown us all for a loop, but do you always make sure to brew yourself a cup of tea in the morning? Or never miss the Bachelor on Mondays? Coffee and Bachelor Mondays are both on my list. I also adopted the most adorable puppy, Olive, (I may be biased) over quarantine. Having her in my life has given me a whole new purpose. She brings me so much joy and is definitely a huge contributor to my self care routine. What's your favorite meal to eat? Regardless of price or prep time, what would you eat all the time if you could imbue all the proper nutrients into it? Pizza. I love pizza. Go-to snack? I go through phases. I really enjoy greek yogurt and jam and fruit. Oatmeal is definitely a go-to as well. I like things that are quick and easy. So... we heard you worked for Madonna after college. How was that? Just in case she happens to be checking up on me and reads this, I'll say, ask me about it after class one day or during a consult :) It was definitely a learning experience. I got to create some really unique fitness experiences... bet you didn't know that stilettos and group fitness can go together. The Practice If a member wants to get started with nutrition services, what might they expect during a consultation with you? My philosophy is there is no one size fits all approach to eating. My job is to work with clients to find out what makes sense for them and their lifestyle. I like to focus on adding foods rather than eliminating. I think people avoid dietitians because they think we will tell them what not to eat and take away all of their favorite foods. I can promise, that is not my method. Give us 3 Loves and 1 Dislike- the things you adore about your work, and something you don't. Love: 1. The creativity. Every day and every client is different. 2. The people. I love connecting with and meeting people. Being able to share my expertise and passions with others is the best. 3. Flexibility. I love that I get to practice as a dietitian and continue to teach classes simultaneously. Dislike: 1. There are a lot of people dispersing false, non-scientifically supported information about eating that can be really confusing to people who want to learn how to properly fuel their body. What are you looking forward to in the near future? Teaching more in-person classes! I miss seeing all of our participants! Nicole Bodin teaches classes at CAC and is newly joining our Nutrition Team! You can follow her @nicole_bodin on Instagram. If you're interested in 1-on-1 nutritional consulting, you can reach out to her for a complimentary 30-minute consultation here. (We take most popular insurances!)

By Emma Hogan for Fit Planet If you feel like you hit a fitness plateau during lockdown, these four new fitness tests will help you assess exactly where you’re at. In just a few minutes you can test your fitness and get on track to record new successes. Benchmarking your fitness and monitoring your progress can be one of the best ways to stay on track with your training. When you assess different aspects of your fitness, it helps you find where to focus your energy, chase new achievements, and keep your motivation at an all-time high. Dr. Jinger Gottschall, a research scientist and science advisor for the American Council on Exercise, suggests four, simple fitness tests that make it easy to assess your fitness and strength and track your successes. Follow these directions and in just a few minutes you can assess your cardio fitness, upper and lower body strength, core strength and endurance. You can download the details of each fitness test, guidance on what results you should aim for, and record your progress here: Cardiovascular aerobic fitness There are many ways to assess cardiovascular fitness, but one of the most straightforward has to be the 1 mile (1.6km) walking test. All you need to do is find a 1 mile (1.6km) flat walking track or neighborhood route and record the time it takes for you to walk the distance. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. Workouts like BODYATTACK™, BODYCOMBAT™, RPM™ and BODYSTEP™ are key to building aerobic fitness. And if you really want to take it to the next level, LES MILLS GRIT™ is the ultimate. Upper body strength Research shows the simple push-up is one of the most effective functional training options for the pecs, deltoids, and triceps while also strengthening the muscles of the core. To perform the push-up test, you complete as many push-ups as you can without stopping; either on your knees or your toes. For each full-range repetition, bring your elbows to a 90 degree angle. If you want to lift your push-up game, read CAC's tips for the Perfect Push-up, learn how to become a toe push-up pro in 16 days, and find out three common push-up mistakes. Keen to focus on building upper body strength? BODYPUMP™ provides great resistance training for your chest, upper back, and shoulders, or try BODYCOMBAT, which builds phenomenal upper body strength without any weights or equipment. Lower body strength The leg wall sit test is a great way to assess lower body strength, specifically in the glutes, quads, and hamstrings. And the single leg version takes into account any difference between your legs. Simply start with your feet shoulder-width apart and your back against a smooth vertical wall. Slowly slide your back down the wall until both your knees and hips are at a 90-degree angle. Lift one leg off the ground and start the timer. When you can no longer keep that leg off the ground, stop the timer. After a period of rest, test your other leg. If you’re keen to build lower body strength, there are two fundamental exercises you need to master – learn all you need to know about the squat and the lunge. Workouts like BODYPUMP, BODYSTEP, and RPM are great ways to work on lower body strength. BODYATTACK also provides an amazing lower body workout – and you don't need any equipment. Core strength and endurance Research shows that your front, back and side core muscles are all active in a hover or plank position, compared to isolated core exercises such as crunches or oblique twists. For this reason the hover (forearm plank) test is a great way to assess your core strength and endurance. You simply need to stack your shoulders over your elbows and hold your body in a perfectly straight line for as long as possible. If you can hold this basic hover with an unwavering form for over a minute you can consider adding dynamic instability to take core activation to new heights. Keen to know why we use the hover test not a plank test? Find out the difference between the hover and the plank and why the hover is superior. Building core strength and endurance will make you better at everything you do. While all LES MILLS workouts will challenge your core, it’s CXWORX™ that will take your core strength to the next level. Get round-the-clock access to LES MILLS workouts at LES MILLS On Demand or at Cambridge Athletic Club. This piece originally appeared at lesmills.com.

An Interview with Robin Amylon Robin Amylon has about four titles one can suffix to her name, and that's only a glimpse into her credentials. A Licensed, Registered Dietitian, she joined Cambridge Athletic Club in March in addition to her job as an Assistant Strength and Conditioning Coach and Sports Dietitian at Boston University. Not one to sit still, Robin spends her spare hours performing with a contemporary dance company in Boston. As we were sequestered to our homes just as she was hired, we sat down to chat with Robin so you can get a betteridea of who she is and the work she does as a Registered Dietitian. Ground-level AS: How did you get into this field? Have you always been passionate about nutrition and health? RA: My passion for training and nutrition developed from my love for dance. I’ve always been active and have danced most of my life. In high school I started working with a personal trainer and I loved it. I’m very competitive and have always loved pushing myself. My first job related to the field was as a spinning instructor and a few years later I started personal training. Eventually I decided to get a degree in both Nutrition and Exercise Science. I really wanted to help others build a healthy relationship with food and exercise, and feel good about themselves. People often use the terms nutritionist and dietitian interchangeably- can you shed some light on any differences there might be? Can you be both? Anyone can call themselves a “nutritionist”. There are no education or licensing requirements to become a nutritionist. On the other hand, to be a registered dietitian, you need to receive a nutrition degree from an accredited program, complete an accredited internship program, pass the dietetic registration exam, obtain licensure in your state of practice, and maintain continuing education. Nutrition in daily practice Do you have a philosophy or mantra when it comes to healthy eating? I firmly believe in a “food first” and “all foods fit” approach. I work with my clients to build a healthy meal plan that is adequate, consistent, balanced, flexible, variable, and includes moderation. Together we define goals that are realistic, achievable, and can be maintained long term. I live by the mantra “feed the machine”, focusing on fueling the body rather than depriving it. What about life-wise? What’s your favorite quote? “Failing to prepare is preparing to fail.” -John Wooden What’s your go-to for… Breakfast- English muffin topped with peanut butter and banana Lunch- A sandwich with cut up veggies and fruit on the side or leftovers Dinner- Chicken or salmon with potatoes or rice and veggies Snack- Trail mix or cheese and crackers Drink- Water Working with a Registered Dietitian What are some of the most common nutritional mistakes you observe in your clients? The most common mistake among my clients is under-fueling. They typically skip meals or don’t eat enough in general, following a meal plan that is too restrictive and can’t be maintained long term. What can someone expect during a nutritional consultation with you? During the consultation we will discuss what made the client seek nutritional help, what their goals are, and what they are looking for in a dietitian. We will briefly discuss possible changes that could be worked on if they decide to pursue nutrition counseling, as well as what the next steps would be to get started. What’s the most ridiculous nutrition myth? The most dangerous? There are a lot of ridiculous myths out there. Here’s my take on a few: ”Carbohydrates are bad and will make you fat.” This is NOT true. Carbohydrates are the body’s preferred source of energy and the main source of energy for the brain. They are not “bad” and should be included in a healthful meal plan. The quantity of carbohydrates will vary from person to person based on their activity level and personal goals, but they should not be restricted nor completely avoided. “Fat is bad and will make you fat.” Fat is also not bad. Actually, consuming a diet too low in fat can be harmful. Fat has many important functions in the body that help keep you healthy. Some of those functions include protection, insulation, cell and brain function, production of hormones such as estrogen and testosterone, and enhancing the absorption of fat-soluble vitamins. “I need to 'detox' to 'reset' my digestive system.” "Cleansing", “juicing,” and “detoxing” don’t actually detox anything. There is no scientific evidence that indicates any of these “detox” diets actually neutralize or eliminate such toxins from the body at all. Your body is designed to remove toxins efficiently on its own. Why do you think we have kidneys, lungs, skin, a liver and a colon? They aren’t there just to fill up space in your body. Each of these organs work to remove waste and toxins from the body. Never stop learning What are your favored research resources? How do you keep up to date with your profession? I am a member of organizations such as the Academy of Nutrition and Dietetics (AND), Sports, Cardiovascular and Wellness Nutrition (SCAN), Collegiate and Professional Sports Dietitians Association (CPSDA), and the National Strength and Conditioning Association (NSCA). Through these organizations there are many opportunities for continuing education through conferences and webinars as well as access to a wide array of research articles and other resources. Are there any podcasts, websites, books you would recommend for anyone interested in learning more about a healthy lifestyle? There are a lot of great resources out there. When looking for information on nutrition I would strongly recommend finding materials that have been written by a registered dietitian. Below are a few of my go-to's: Websites: The Collegiate and Professional Sports Dietitians Association' Sports, Cardiovascular and Wellness Nutrition, by Academy of Nutrition and Dietetics Eat Right, by Academy of Nutrition and Dietetics National Strength and Conditioning Association Books: Sports Nutrition Guidebook by Nancy Clarke The Healthy Former Athlete by Lauren Link Confused about what a "healthy diet" even means? Want more tea spilled about detoxes and cleanses? Comment below any requests for future blogs by Robin. If you're interested in 1-on-1 nutritional consulting, you can reach out to her for a complimentary 30-minute consultation here. (We take most popular insurances!)