The pectoralis major muscle is a strong, fan-shaped muscle of the shoulder joint. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. The pectoralis major muscle lowers the arm back toward the body when the arm is extended overhead, moves the arm in toward the body, and moves arm in and across the front of the body.
Since Ann started with us a year and a half ago she has made significant improvements in her cardiovascular health and total body strength. When Ann was diagnosed with COPD she knew she had to prioritize exercise as a way of life in order to delay the progression of the disease. Ann is a joy to work with she is dedicated to doing whatever it takes in order to achieve the best possible outcome for her diagnosis. She trains here at the studio one-on-one 3 days per week and she also attends pulmonary rehab at Mary Washington Hospital 3 days per week. Her self confidence and quality of life has drastically improved, she is able to do more housework without feeling out of breath and she has improved her overall energy level. Ann loves dogs and always greets Vina when she comes in for her appointment. Ann is a wonderful example of overcoming all obstacles and having the courage to work outside her comfort zone despite having COPD. Congratulations to Ann for being chosen as our January 2017 client of the month! You continue to be a source of inspiration to us and to our clients!
Here’s what Ann had to say about Fredericksburg Fitness: Physically I am now much stronger than I was when I started. I could not do a push-up and now I'm doing 15 push-ups. Despite the occasional aches and pains I look forward to coming because I always feel better when I leave. I never know what to expect when walking in the door but I like the variety, especially the resistance band exercises. I look forward to 2017!
Effective Strategies for Changing Your Behavior to Reach Fitness Goals
When it comes to getting fit, it helps to pin down the specific goals you want to achieve every time you hit the gym or exercise at home. Once you’ve established those fitness goals then consider these strategies for staying on track and achieving success.
2017 Young Artist Competition
Saturday, January 21st, 2017 @ 7:30 pm – 9:30 pm
Chancellor Baptist Church
The following tips can help you stay safe — and warm — while exercising in the cold.
Wind and cold together make up the wind chill, a common element in winter weather forecasts. Wind chill extremes can make exercising outdoors unsafe even with warm clothing
Getting wet makes you more vulnerable to the cold. And if you get soaked, you may not be able to keep your core body temperature high enough.
Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area — but don't rub it since that can damage your skin. Seek emergency care if numbness doesn't go away.
Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are also at greater risk.
Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.
Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.
Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
You may need to experiment to find the right combination of clothing for you based on your exercise intensity. If you're lean, you may need more insulation than someone who is heavier.
Keep in mind that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.
Wear a thin pair of glove liners made of a wicking material (such as polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece. Put on the mittens or gloves before your hands become cold and then remove the outer pair when your hands get sweaty.
Consider buying exercise shoes a half size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat to protect your head or headband to protect your ears. If it's very cold, consider wearing a scarf or ski mask to cover your face.
You can become dehydrated in the cold from sweating, breathing, the drying power of the winter wind, and increased urine production, but it may be harder to notice during cold weather.
December 18, 10:00am - 12:00pm
Finished your Christmas shopping? Want to donate a Christmas gift? Come check out this scenic 5k that will run alongside the Rappahannock River in historic Fredericksburg.
Walkers are welcome to attend this event.
Race Start Times
5k – 10am
5k – $25, until November 30 ($30)
T-shirts guaranteed to runners registered before December 7. We will order extra t-shirts for those who register after that date, but it is on a first-come first-served basis.
Learn how to create an easy Macronutrient Balanced Meal! This is the final event of our four part series, we will be focused on just Fats. What are the good and bad fats, how much, when to eat them and the
benefits. Food will be available to try, served by your trainers, take home information, and recipes.
This Is A Free Event But Space Is Limited To 25!
Date: December 2, 10:00am - December 4, 4:00pm
Address: Fredericksburg Expo & Conference Center 2371 Carl D Silver Parkway Fredericksburg, VA 22401
Adults at Door: $8 Adults Online: $7
Seniors (60+) at Door: $7 Seniors Online: $6
Senior Tickets are $5 on Friday ONLY. Available at the Door only. Children 12 & Under are FREE (Tickets Good All Weekend)
Check your list and see who has been naughty or nice before you head over to the Holiday Craft Show.
The Annual Fredericksburg Holiday Craft Show is going to be the largest Craft Show ever held at the Expo Center.
Almost 300 vendors will have many new one-of-a-kind handmade arts & crafts that will make wonderful gifts for your family, friends and even your pets.
Browse through aisles filled with holiday ornaments, knick-knacks and wreaths, jewelry, soaps and lotions, gourmet foods, glassware, artwork, organic dog treats, clothing, candles and much more.
Because of the popularity the Holiday Craft Show has been expanded to three days to accommodate the growing groups of savvy Holiday shoppers.