SU4S – Week Two – Top 3 Performers

SU4S – Week Two – Top 3 Performers

Congratulations to everyone who pushed themselves closer to greatness. Last week, 5 competitors put in major work to earn a spot at the top of the board. It also looks like 2016 Champ, John Kappler is starting to heat up. Two weeks down, only four more to go.

1st Place

Melane Barney, Linda Ellis, Greg Farinsky, Hillary Jones, Patti Lehman
Workout Effort 100%
Nutrition Effort 100%

2nd Place

Kathy Hoffman
Total Effort 92%

3rd Place

John Kappeler (C), Sean Levin, Joe O’Toole, Cindy Budde, Nina Faridnia, Natalia Garcia, Tina Murphy, Hayley McConnville, Kristen Ridge, Robin Tippett
Total Effort 83%

*The weekly top 3 is based on the ‘Greatness Board’ self-assessment points.

SU4S – Week One – Top 3 Performers

Congratulations to everyone who pushed themselves closer to greatness last week. Keep up the good work! One week down, only five more to go.

1st – Kirby Green

Workout Effort 100%
Nutrition Effort 100%


(tie) – Alexei Beran, Austin Hartigan, Lauren Holland, Tina Murphy, Sonja Premetz, Kristen Ridge, Tobin Tippett, Rene Rimlinger, Hillary Jones

Workout Effort 83%
Nutrition Effort 83%


(tie) –  Natalie Garcia, Mike Jones

Workout Effort 66%
Nutrition Effort 66%

*The weekly top 3 is based on ‘Greatness Board’ self-assessment points.


Norma Shechtman – Athletic Stretch & Release Workshop

Cost: $25 // Sign-Up At Front Desk // Open To Non-Members
Date:  Saturday, 03/11
Time: 11:00 am
Where: Shape-Up Health Club – Group Exercise Room
Norma Shechtman, M.Ed, M.A. // About Norma

Using rollers, bands, and tennis balls each person will be able to roll out tight areas, lengthen and release those areas that are in a way, congested. Balancing the body with the right tools is a great way to prevent injury and improve performance. Myofascial release, body rolling and stretch will be used during the workshop.

Muscles need to not only be strong, but pliable as well. Regardless of whether you’re a bodybuilder, strength athlete, or ordinary weekend warrior, it’s important to have strength and optimal function through a full range of motion. While stretching will improve the length of the muscle, SMR (self-myofascial release) and massage work to adjust the tone of the muscle.

SMR on the foam roller offers an effective, inexpensive, and convenient way to both reduce adhesion and scar tissue accumulation and eliminate what’s already present on a daily basis. Just note that like stretching, foam rolling doesn’t yield marked improvements overnight; you’ll need to be diligent and stick with it.

Techniques Learned:

These techniques are actually very simple to learn. Basically, you just use your body weight to sandwich the roller between the soft tissue to be released and the floor. Roll at a slow pace and actually stop and bear down on the tenderest spots (“hot spots”). Once the pain in these spots diminishes, roll the other areas.
In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by “stacking” one of your legs on top of the other to increase the tension.


  • Massage
  • Relaxation
  • Roller for upper body
  • Roller lower body
  • Theraband stretches
  • Tennis ball placement

Note: Those with circulatory problems and chronic pain diseases (e.g. fibromyalgia) should NOT use foam rollers.

“Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer. Go some distance away because then the work appears smaller and more of it can be taken in at a glance and a lack of harmony and proportion is more readily seen.” – Leonardo Da Vinci

Contact Norma:

The Fat Problems of Skinny People

We all know a person who can eat whatever he/she wants, never exercise, and gain little to no weight. On the surface, they look like the picture of perfect health – Good for them! However, a diet high in sugar and processed foods can create layers of visceral fat around the organs. In 2014, Time Magazine made popular the term ‘Skinny Fat.’ Aside from being a great use of oxymoronic terms, it’s a condition that remains hidden in plain sight.

What is ‘Skinny Fat?’
In short, it describes a person who’s B.M.I. (Body Mass Index) falls within the normal range, but who’s body composition (Fat Mass compared to Lean Mass) is way too high. A recent report found that people with a normal B.M.I., and high body fat, have a significantly higher risk of death from cardiovascular disease than ANY other group.

Surprisingly, visceral fat is genetically different, and a lot more dangerous than subcutaneous fat. Because visceral fat can only be measured with a body composition analysis, a high-risk individual may be unaware of the dangers – until it’s too late.

Get Your Free Body Composition Test

With clinical precision, Shape-Up’s InBody 570 will give you unmatched insight into the composition of your body.

You’re In A Toxic Relationship

Each year, more than 4 billion pounds of toxic chemicals are released into the environment; these toxic chemicals can accumulate in your body and affect overall health. Long-term exposure to even small amounts of these substances has been linked to a number of unwelcome health effects. Under normal circumstances, your body is able to rid itself of harmful chemicals and pollutants. But sometimes, the sheer volume of toxins to which you are exposed can overwhelm natural processes and accumulate in your tissues. Add to that an unhealthy diet lacking in proper nutrients, and the problem can get even worse.

We invite you to take Shape-Up’s Wellness Assessment Test. It’s free, and when you’re finished, you’ll learn what actionable steps you can take to create a personalized nutritional supplement plan with targeted health support. The entire assessment takes just 10 minutes to complete, and you get your results immediately.

The first portion of the assessment identifies a foundation nutrition solution that is customized to your individual needs. The second portion of the assessment identifies solutions to address stress and low energy concerns.

Getting healthier is important — and so is feeling your best. Shape-Up’s Wellness Assessment Test will show you how to do both.

>>> Take Shape-Up’s Wellness Assessment Test Now <<<

Age Does Not Make You Old

Have you heard the term sarcopenia? This is muscle loss. It begins in earnest at age 30. At 30! More importantly it kicks into high gear at 60! If you are 60+ and not doing weekly strength training, you are,without a doubt, experiencing age-related sarcopenia — severe muscle loss. You will haves soft tissue atrophy, disuse osteoporosis, possibly beginning stages of type 2 diabetes, and the beginning of memory loss, if you are not regularly involved with proper strength training and quality nutrition. Proper strength training and quality nutrition. This is not just because of your age. Let me repeat, it is not because of your age! Maybe one more time… SARCOPENIA IS NOT BECAUSE OF YOUR AGE!

It is about your habits. Your lack of strength training and your less than adequate nutrition. Not one or the other, both are needed. Let us be clear, it is you who decides to continue with the habits you have had for the last few decades. You can change, or not. Your doctor, spouse, personal trainer, etc cannot make you change your habits. It is not in there control. “If it is to be it is up to me” rings true in this instance.

It is so much easier to put our health in the hands of our doctor. “Doc, give me a pill and fix this disease, this pain!” Give me a new treatment, repair my knee, give me a new hip. Cure my cancer. Fix my heart. Repair my lungs” The list goes on and for many this approach is all the options they think they have available. This is simply abdicating responsibility for your own health.

Too little or too much exercise or radical eating ends in poor results. It means you will age faster. What is just right when exercising with strength training or cardiovascular exercise into your daily routines? What really is good nutrition? What is a healthy attitude that brings more life to life? Think how you will feel after 60 and into your 80’s or 90’s. You can have strong muscles, bones and joints, you can have a flat belly, and little to no of chronic disease. You can develop a habit of exercise, eating and mental attitude that creates an incredible active life in our 70’s 80’s, 90’s!

Nurture Versus Nature In Our Health And Fitness
Habits are one type of epigenetic expression that determines your weight, energy, strength, endurance, abilities, even the specialties we develop. What you do with regularity influences how your genes function. Epigenetics explains how your genes express themselves. The epi part attaches to the gene and either increases gene expression or suppresses gene expression. What you eat, think, and do IS epigenetic, and this influences how we age. There are good and bad consequences from how your genes are expressed. You have habits that make your muscles grow or atrophy, habits that give you balance, endurance, healthy microbiome of the gut, type 2 diabetes, overweight and the list goes on.

Biological Aging Is Epigenetic Expression In Action
Biologic aging slows down or speeds up depending on our lifestyle and environment. Confusion lies in the differences between chronological age and biological age. Epigenetics is how our genes express themselves. The epigenic markers either increases or suppresses gene expression. What we eat, think, and do IS epigenetic, with good or bad consequences. Understanding this concept empowers us to step up and become responsible for our health and well-being. It is not just the genes we inherited, it is also how we choose to use or express our genes that is in our control. A piano has all the keys, yet it is the musician that brings meaning to those keys by the choices of keys played, rhythm etc. Our genes operate in a similar manner. The genes are what we inherited, how we use or express our genetic inheritance is up to us!

Photo: Ernestine Shepherd, 80 year old bodybuilder