On Going Programs

Newsletter

Issue 610: 4/13/26

Keep it Safe, Simple, Sustainable

Commit to be Fit in 2026 and Beyond

Latest Wellness Research

Scientists Say 7 Days of Meditation Can Rewire Your Brain

Apr. 7, 2026 — A single week of intensive meditation and mind-body practices led to measurable changes across the brain and body. Researchers observed improved brain efficiency, boosted immune signaling, and increased natural pain relief chemicals in ...Talk to Jen about our Mindfullness Program.


Scientists Discover Spice Synergy That Boosts Anti-inflammation 100x

Apr. 9, 2026 — Chronic inflammation often works quietly in the background but can fuel serious diseases like diabetes, heart disease, and cancer. New research reveals that everyday plant compounds—like menthol from mint, cineole from eucalyptus, and capsaicin ...


Your Vitamin D Levels in Midlife Could Shape Your Brain Decades Later

Apr. 7, 2026 — Vitamin D levels in midlife may play a bigger role in long-term brain health than previously thought. In a study following nearly 800 people over 16 years, those with higher vitamin D levels in their 30s and 40s had lower levels of tau protein later ...


Binge Drinking Just Once a Month May Triple Your Risk of Liver Scarring

Apr. 4, 2026 — Many people think that occasional binge drinking is harmless if they otherwise drink in moderation, but new research suggests that assumption may be dangerously wrong. A large U.S. study found that people with metabolic dysfunction–associated ...
















Health 101

Nutrition 101 PDF Booket

A Smarter Approach to Nutrition and Weight Loss: Balancing Variety with Simplicity

While variety in diet is essential for long-term health—providing broad nutrients, supporting gut health,

and preventing burnout—simplicity can be more effective when starting a nutrition program. I often help

clients design 2–4 nutritionally balanced, repeatable meals to follow consistently for the first few weeks.

This approach reduces decision fatigue, ensures proper calorie intake, and builds adherence. Recent

research from the American Psychological Association supports this: people who maintain predictable

eating routines and steady calories lose more weight than those who constantly change their meals. Once

consistency is established, variety can be gradually reintroduced for long-term health.


Crazy Facts Series

Exercise Doesn’t Just Grow Your Brain — It Rebuilds It

Aerobic exercise doesn’t just help your brain—it

transforms it.

• It creates new brain cells

• It slows brain aging

• It cleans out toxins

• It improves focus, mood, and memory—

immediately

Crazy but true: Every time you move, you’re not just

getting fitter—you’re building a younger, sharper, more

resilient brain.


Performance 101

You Don’t Need to Deadlift — And That’s Okay

Not everyone needs to perform barbell deadlifts, even though the hip hinge is an essential movement pattern. Individual factors like mobility, injury history, and body structure can make traditional deadlifts less effective or riskier for some people, making assessment critical before prescribing the lift. Safer alternatives like trap bar deadlifts, Romanian deadlifts, and hyperextensions can train the hinge just as effectively—often in a way that better fits the individual.



FitTec Tenets

42. To protect your long-term health, Harvard Health recommends limiting red and processed meats. A large body of evidence consistently links high intake to a greater risk of heart disease, cancer, diabetes, and premature death. It's also important to note that 'premium' options aren't necessarily healthier; while organic or grass-fed beef often contains fewer growth hormones, there is no firm evidence that they offer superior nutritional benefits. If you do eat red meat, health authorities suggest limiting consumption to no more than three portions per week (about 12–18oz cooked weight) and avoiding processed meats entirely whenever possible.


If you have not seen this the VCN and Devens Health & Fitness are proud to launch the I Am Military Fit Program—a year-long journey of education, fitness challenges, and achievement (see more). In collaboration with our partners, we invite you to join us on June 10th at 4:30 PM at Roger’s Field to take part in the first ever I Am Military Fit Program's 2-Mile Challenge using U.S. Air Force standards at our Spring 5K, run the full 5K, or simply walk, cheer, and be part of the experience (see more here). You have 9 weeks to prepare if you want to do the run events—plenty of time, even if you’re just getting started. Stay consistent, build gradually, and you’ll be ready. If you’d like guidance, schedule a running assessment with Chris or visit our Run Training Page for tips and a starter plan.


Spring 5k and 2 Mile Military Challenge Run