Sunday, December 30, 2012
Reminder of our holiday hours
Don't forget that tomorrow, Monday the 31st we are open until 1pm. That means that noon spinning is your last chance for 2012! We will be closed all day Tuesday and then Wednesday the 2nd we'll reopen at 7 AM. Be sure to stop in and visit us!
Thursday, December 27, 2012
Instructors Choice Tomorrow :)
Hello Everyone,
Instructors choice tomorrow is going to be power pump with some christmas music. Grace is going to be teaching. Im looking forward to getting a workout in with everyone before the New Year!!!
Instructors choice tomorrow is going to be power pump with some christmas music. Grace is going to be teaching. Im looking forward to getting a workout in with everyone before the New Year!!!
Thursday, December 20, 2012
continued closing and class tomorrow
We are continuing to remain closed today. Some roads in town are in ok shape but at least at my (Jen's) house power is still a bit unpredictable and we are still digging out the driveway. The good news is that we will reopen tomorrow bright and early. Lexie plans to teach zumba pump at 8:15 instructor's choice. Stay warm and we'll see you tomorrow!
Wednesday, December 19, 2012
Weather Closings!
Well this blizzard looks fairly imminent for tomorrow and as such, we have decided to make the call early so everyone can plan accordingly. We will be closed until noon on Thursday (Dec 20th). Hopefully the weather will have calmed down by then and the plows will have had a chance to dig us all out. If it seems bad and you're unsure, we always recommend to play it safe. Exercise is terribly important, but safety is just that much bigger. We will still be here another day! Fee free to call 236-2999 for further notifications.
Monday, December 17, 2012
Getting off the floor
One of our members requested this information be posted. Some really great advice if you ask me...
As we age we do not think about getting off the floor while we are young and strong but it is something that we need to place into the fore front of our minds. We need to start thinking about the possibility of not being able to get up after a fall. The actions and planning that we do today will determine our ability to get up off the floor when we are older.
Almost everybody has seen the commercial about the oldster that has fallen and is unable to get up. While we are younger; we do not think too much about it but we need to start. As we age we will find many changes that will take place within our bodies and some of them are not going to be pleasant.
We need to begin to incorporate movements into our daily lives that address the simple act of getting off the floor. If you have not begun exercising; you need to begin now!
Think about it! How many ways can you think of to get off the floor without using something to pull yourself up? You need to develop the skills to find different ways to get back into a standing position from the floor.
Start now and begin using the different modes to get up. Now it can be easy but someday your life might be dependent upon your ability to do what is necessary to get up.
You need to take steps to strengthen your core muscles, your back muscles and your leg and arm muscles to insure you are able to continue getting up. When you think about it; you need to keep all your muscles well toned.
We are all getting get older and some of us may get weaker than we want so we need to take steps now to insure that we will not be similar to the person in the commercial that is unable to get up. We boomers are at the age where we need to take this issue serious and take proactive actions to eliminate the danger of being unable to get up.
As we age we do not think about getting off the floor while we are young and strong but it is something that we need to place into the fore front of our minds. We need to start thinking about the possibility of not being able to get up after a fall. The actions and planning that we do today will determine our ability to get up off the floor when we are older.
Almost everybody has seen the commercial about the oldster that has fallen and is unable to get up. While we are younger; we do not think too much about it but we need to start. As we age we will find many changes that will take place within our bodies and some of them are not going to be pleasant.
We need to begin to incorporate movements into our daily lives that address the simple act of getting off the floor. If you have not begun exercising; you need to begin now!
Think about it! How many ways can you think of to get off the floor without using something to pull yourself up? You need to develop the skills to find different ways to get back into a standing position from the floor.
Start now and begin using the different modes to get up. Now it can be easy but someday your life might be dependent upon your ability to do what is necessary to get up.
You need to take steps to strengthen your core muscles, your back muscles and your leg and arm muscles to insure you are able to continue getting up. When you think about it; you need to keep all your muscles well toned.
We are all getting get older and some of us may get weaker than we want so we need to take steps now to insure that we will not be similar to the person in the commercial that is unable to get up. We boomers are at the age where we need to take this issue serious and take proactive actions to eliminate the danger of being unable to get up.
You need to begin to exercise and after doing exercises when you are on the floor use different methods to get up. I have some tips that can help you find easy exercises into your daily life and most of them are simple and fun. Visit me at [http://www.geezer411.com/FITNESS.html].
Article Source: http://EzineArticles.com/?expert=Warren_Reidhead Thursday, December 13, 2012
Saturday at the PWA
Unfortunately, we have to close the fitness center this Saturday, December 15th. There is work on the electrical system of our building scheduled for that morning, and we need juice to make the machines go. We will still have our 7am spinning and 9:15 yoga, so this may be a great time to try a new class! Thanks for your patience with this inconvenience.
Wednesday, December 12, 2012
Instructor's Choice
Friday's 8:15 Instructor's Choice class is going to be a fun session of Step Pump. Come get a little cardio and a little weights to start off your day
Healthy Holiday Tips
Here are some great strategies to make your holiday festivities a little bit more healthful. You can also find these tips on the bulletin board in the fitness center.
Plan a workout before a holiday party or big meal.
In the one or tow hours after intense exercise, our bodies are more sensitive the hormone insulin, which helps transport sugars to our depleted muscles. All the starchy holiday dishes like mashed potatoes or sugary cranberry sauce or pumpkin pie are excellent for glycogen replenishment. And protein from the holiday turkey will help repair damaged tissues. Don't forget we are open on Sundays, so you can fit that workout in any day of the week.
Offer to bring a healthy dish to holiday parties.
For appetizers, you could bring a vegetable platter with low-fat dip; a colorful fruit platter with a dip made from nonfat yogurt blended with a dab of fat-free cool whip garnished with roasted chestnuts; whole wheat pita triangles served with hummus; or baked tortilla chips with chunky salsa and/or fat-free refried bean dip.
Eat four to six smaller meals rather than "saving yourself for that special feast"
Not only do smaller, more frequent meals enhance metabolic activity (meaning you burn more calories during the day,) you're less likely to binge on those holiday treats.
In contrast to our "sports mentality" to pick up the pace, when eating, SLOW DOWN!
It takes at least 20 minutes for our brains to signal that we're actually full, which means a slow eater will consume less calories before feeling full than someone who races through their meal. So rather than attempting to finish your plate first, see if you can outlast the competition by being the last to finish.
Try recipe modification
Prepare a batch of muffins using a traditional recipe with oil and another batch substituting applesauce. Of course the recipe modification enhanced the nutritional value of the muffins, but in a test, tasters actually rated the flavor and overall satisfaction of the modified muffin recipe higher than the traditional recipe.
Plan a workout before a holiday party or big meal.
In the one or tow hours after intense exercise, our bodies are more sensitive the hormone insulin, which helps transport sugars to our depleted muscles. All the starchy holiday dishes like mashed potatoes or sugary cranberry sauce or pumpkin pie are excellent for glycogen replenishment. And protein from the holiday turkey will help repair damaged tissues. Don't forget we are open on Sundays, so you can fit that workout in any day of the week.
Offer to bring a healthy dish to holiday parties.
For appetizers, you could bring a vegetable platter with low-fat dip; a colorful fruit platter with a dip made from nonfat yogurt blended with a dab of fat-free cool whip garnished with roasted chestnuts; whole wheat pita triangles served with hummus; or baked tortilla chips with chunky salsa and/or fat-free refried bean dip.
Eat four to six smaller meals rather than "saving yourself for that special feast"
Not only do smaller, more frequent meals enhance metabolic activity (meaning you burn more calories during the day,) you're less likely to binge on those holiday treats.
In contrast to our "sports mentality" to pick up the pace, when eating, SLOW DOWN!
It takes at least 20 minutes for our brains to signal that we're actually full, which means a slow eater will consume less calories before feeling full than someone who races through their meal. So rather than attempting to finish your plate first, see if you can outlast the competition by being the last to finish.
Try recipe modification
Prepare a batch of muffins using a traditional recipe with oil and another batch substituting applesauce. Of course the recipe modification enhanced the nutritional value of the muffins, but in a test, tasters actually rated the flavor and overall satisfaction of the modified muffin recipe higher than the traditional recipe.
Monday, December 10, 2012
Exercise = Brain Health
The more physical activity your kids get, the better their school grades are likely to be, a new study from Michigan State University suggests.Contrary to the “dumb jock” stereotype, researchers found that the most physically fit sixth- to eighth-graders also score the highest on both objective, standardized tests and subjective tests graded by their teachers. That pattern persisted regardless of gender or whether the children had gone through puberty, the study authors say.
This is far from the first study to suggest a link between physical fitness and academic achievement. One research report from earlier this year found that students who participated in 45-minute gym glasses five days per week had a significantly higher “pass” rate than those who did not participate, while another found that regular exercise helped soothe kids’ ADHD symptoms and improve their school performance.
Taken together, the findings should provide even more incentive for parents to get their children exercising more, says study co-author James Pivarnik, Ph.D. Getting kids fit now will also make them more likely to be healthy throughout their lifetimes.
“Fit kids are more likely to be fit adults,” he says. “Hopefully … fitness and the success will both continue together.”
The study appears in the December 2012 issues of the Journal of Sports Medicine and Physical Fitness.
Friday, December 7, 2012
members
Today a member remarked to me (Jen) about how great all our members are. This is someone that comes in various times of the day and she commented that no matter what, people are always so friendly and ready for easy conversation. The other staff members and I completely agree with that notion. We love working with you all. So thanks so much for making our work days great just by virtue or your presence!
Wednesday, December 5, 2012
Friday the 7th
You're in for a treat if you're planning to attend Friday's 8:15am Instructor's Choice. Lexie has cooked up some festive holiday routines for a Cardio Dance/ Pump class. Come get your seasonally-themed cardio and weight training worked in to your day early. It's going to be a great time, so be sure to stop by.
That evening, plan on visiting the fitness center a bit earlier. We will close at 6 pm that night so that we can have a staff holiday party, themed sweater style. Be ready for stories!
That evening, plan on visiting the fitness center a bit earlier. We will close at 6 pm that night so that we can have a staff holiday party, themed sweater style. Be ready for stories!
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