JULY NEWSLETTER. New Developments. In This Issue. Important Updates. Fitness Centre Etiquette. Group Exercise

Transcription

1 JULY NEWSLETTER Imperial Campus Fitness Centre July 2018 New Developments Respect Other Users. Please ensure you place your towel in the dirty towel bin when you are done with it. Leaving your dirty towel on the floor is rude and inconsiderate of other users. Cross Canada Challenge. Use your cardio minutes to virtually run across Canada. This free challenge will run for July and August. Learn about Dave Proctor, the inspiration behind this challenge, further on in this newsletter Registered Classes. We are offering a reduced registered class schedule over the summer. Our July registered classes (yoga and kickboxing) start this week and registration is still open. Sign up at the front desk or over the phone. Sustainable Me! Our next topic will be presented on July 19 th at 1:30 pm in Summit 2. This presentation will discuss pre & post natal exercise guidelines. With 24/7 access, cleanliness and respect for the facility are extra important. Shower etiquette. Please refrain from using strong scents, spitting or shaving in the shower area. Please keep the back hallway clear, you are welcome to use the studios when classes are not in progress. Please do not enter the group exercise studios while a class is in progress. Remember to return your weights/equipment to their designated rack/place after you are done using them. Please wipe your mats and machines after use. This includes the stretch mats. Please take shoes off when using the stretch mats. In This Issue Important Updates Fitness Centre Etiquette Group Exercise Run Across Canada Challenge & Dave Proctor s story Health Information Nutrition Information Recipe of the Month Please ensure you throw your used towels in the designated bins after use

2 Exercise of the Month TRX Hamstring Curls Why do TRX exercises? Step 1 Begin with heels in foot cradles, toes pointed back towards the body. Contract the glutes to raise the hips, arms at the sides and shoulders on the ground. Body straight as a board. While many exercises involve core to stabilize the body, TRX does an especially good job of incorporating our core, as well as using our own bodyweight as resistance. Did you know? TRX was created in 1997 by a Navy Seal commander named Randy Hetrick. The first TRX was merely a jiu jitsu belt and some parachute webbing! Step 2 Keep hips raised, Bend knees and pull feet in towards the glutes. Keep core engaged to keep body and hips raised off the ground. Major Muscles used: Hamstrings, Gluteus Maximus. Other muscle groups used: Full body. Core engagement for stabilization. Have you tried any of our 13 free group exercise classes? Or our 2 Registered Classes? The number of registered classes is reduced for July. The following classes will be outdoors, in the winter gardens, weather permitting... 12:05 pm X-Factor (July 4 th & 18 th ) & 11:05 am Sport Conditioning (July 10 th & 24 th ). Join us for Step on July 12 th and 26 th for our 12:05 pm Terrific Thursdays class Sustainable Me! Pre/Post Natal Exercise Guidelines open to members and non-members July 19 th, 1:30-2:00pm Location: Summit 2

3 July/August Fitness Challenge Dave Proctor & Outrun Rare Can you run your way across Canada? Every 6 minutes of cardio exercise you participate in, equates to running 10 kms! Get yourself on the map and make your way from coast to coast! Starting in the west coast and exercising your way all the way to the East coast. That is 7,200 kms! Your journey will begin July 1 st, and you can add to your map anytime until August 31 st. Any cardiovascular activity here in the Wellness Center, outside, or at home counts. Follow our friend from Okotoks, Dave Proctor as he runs 7,200 kms across Canada! His journey began June 27 th, and he will run across Canada in 66 days. That s a record breaking average of 108 kms each day!! (Insert Gasps here) Our very own Joanna will be joining Dave as he runs across Alberta from July 5-9 th! Why is Dave Running Across Canada? Dave s son, Sam, was diagnosed with a very rare genetic disease called Relapsing Encephalopathy with Cerebellar Ataxia. Sam is one of 5 people in the world to have this disease. Dave runs for the Rare Disease Foundation, for his son and a hope for a cure that will one day help Sam. Come register anytime over the next 2 months for the run across Canada challenge! To learn more about Dave s journey, please visit: Draw prizes will be awarded for participation, and prizes for running the farthest!

4 Melanoma The sun provides us with many benefits such as the synthesis of Vitamin D. This helps the muscular, skeletal and nervous system work properly. It has also been said to help relieve anxiety, decrease depression, and help with other conditions. Sunlight can however, if not approached responsibly, cause skin damage and ultimately melanoma (the most common form of skin cancer). How To Prevent Melanoma 1. Limit the amount of exposure to UV rays through natural sunlight as well as artificial radiation (such as a tanning bed). 2. Identify possible melanoma early. Do not wait until its too late to go see a doctor. 3. Wear protective clothing if you are going to be exposed to the sun for long periods of time. 4. Seek shade when possible. 5. If you are lacking vitamin D (which is something the sun helps synthesize), try replacing with nutrition. 6. Be aware of your medications. Certain medications can increase your skin s sensitivity to UV damage. 7. Wear sunscreen year round, even if it is cloudy. Fun Fact 80% of the sun s rays can penetrate through mist, light clouds and fog. So even if you are outside on an overcast day, it is best to wear sunscreen, just in case! You are likely to still be exposed to the suns UV rays throughout the day. Sunscreen Sunscreen is one of the first lines of defense against UV rays when you have to be out in sunlight for long periods of time. Of course you could always seek shade or put on longer clothing, however sometimes it s just too hot to wear pants and a long sleeve shirt, and other times its not realistic to stay sitting in the shade. Here are some reasons why sunscreen is a good choice the next time you are outside sunbathing! Skin cancer is on the rise, and sunscreen has been proven to help prevent the development of melanoma. It slows down the aging process caused by the sun, such as sun spots and wrinkles. Sunburn prevention. Sunburns can hurt, and can have long term damaging effects on the skin. Throughout the lifetime, every time you burn your skin you are at a higher risk of developing skin cancer in those exposed areas. The higher the SPF, the more protection you will get on your skin. Dermatologists recommend using SPF 30 and higher. Sunscreen can go bad!! Read the label to find out when it expires. Expired sunscreen can cause more damage to your skin as it loses its effectiveness over time. If you are unsure of the expiry date, replace your sunscreen every summer or at least every 3 years.

5 How to eat right this summer Do you find that your diet gets put on the back-burner over the summer? The summer is filled with BBQs with friends, beers on the patio, potlucks and wing nights. So the question is; how can we maintain a healthy diet over the summer? Read below for some tips and tricks on how to resist the urge, or to modify your meal to help you make it a healthy, and still enjoyable summer. Going to a Barbeque? Eat more of the healthy options first, to limit how much dessert and other unhealthy options you eat after. Fill your plate with fruits and vegetables, protein, and some grains to get a full balanced meal. (See photo on right for example.) Be cautious of what salads you eat. While they may be called salads, it doesn t mean they are healthy. There are many different factors that can cause a salad to be unhealthy: 1. Salad dressings (especially cream based) can be very high in calories. 2. Limit the amount of nuts that are added to your salad. Nuts are high in protein, but they are also high in calories when overindulged. 3. Raisins or candied fruits. Again, they are healthy in moderation, but adding too many can be high in sugar. 4. Ambrosia Salad. (Is it really a salad?) Almost every BBQ has one. While it may be sweet and delicious, proceed with caution! Fun Fact When you experience a hangover headache, it is actually because your brain has shrunk due to dehydration. Binge drinking can be very dangerous to your organs, and can have long term effects later in life. I ve been invited out for drinks on the patio. How can I make healthy choices there while still enjoying myself? Enjoy yourself, but do it in moderation. Having a beer is okay, just don t overindulge or binge. Binge drinking can be very unhealthy, as it puts the organs (including but not limited to; the brain, the liver, the kidneys, etc.) under large amounts of stress. Order a salad off the menu, and ask for dressing on the side. Typically dressings are high in calories, and by adding only as much as is necessary is healthier then a salad covered in it. Portion control. Ordering yourself a burger or a sandwich that has a bun is okay, but you can reduce your portion size by eating it without the top half of the bun. Use lettuce as a bun instead, as buns are typically high in carbs, sugars, and calories. There is nothing wrong with having a cheat meal, just don t do it every day. Try sticking to only eating out once a week or even once every two weeks, to help keep yourself on track. If you know that you are going out more then 1 night in a row, Try making a healthy dinner before you go, so that you won t be so hungry when you go out. Meal Planning Not having to worry about packing food for kids lunches, or your own lunch can throw off the routine for the summer. Having meal plans in place can help you stick to your healthy eating, and encourage less eating out, or ordering take-out. Take one day of the week to prep meals, or just to purchase the groceries for meals that you have planned. Especially on the hot days, using the oven or stove can seem like the end of the world. Choose meals that are cold; or prep the meal at an earlier time.

6 Chicken and Vegetable BBQ Kabobs Ingredients 1. Olive Oil 2. Salt 3. Pepper 4. Garlic Seasoning (or fresh, diced) 5. Greek Seasoning 6. Chicken Thigh 7. Bell Pepper 8. Onion 9. Mushroom 10. Pineapple Directions 1. In a small bowl, mix together the olive oil, salt, pepper and garlic seasoning and Greek seasoning. Put to the side. 2. If using wooden skewers, let skewers soak in water, to prevent them from burning on the BBQ. 3. Cut the chicken into cubes, big enough to be put onto your skewer. Place chicken into a bowl, and pour 1/2 of the above mixture onto the chicken. Toss chicken in the mixture so all pieces are covered. Cover, and let sit in fridge for 2-3 hours. 4. Cut the Bell Pepper, Onion and Mushroom into chunks. Pour the second half of the mixture onto the vegetables, toss, and let sit for 1 hour. 5. Cut the pineapple into chunks. These can be skewered onto their own sticks, or they can be put amongst your chicken and vegetables. Note that they don t need long on the BBQ, just a few grills marks to bring out their natural sugars and to ensure that they don t get soggy. 6. Put all cut ingredients onto the skewer. They can all be put onto separate skewers, or all mixed onto the same. 7. Place on medium heat on the BBQ for approximately 20 minutes, or until chicken is fully cooked. Pineapple for only 5-10 minutes 8. Serve hot with your favorite side dish! 2bKYXY1H&id=55A4A B47D7F82B7C5BB22B3D7FEF2&thid=OIP.3- KYXY1Hp9xGlP-ndmEQrQHaLG&mediaurl=https%3a%2f%2fwww.dinneratthezoo.com% 2fwp-content%2fuploads%2f2016%2f02%2fhawaiian-chicken-kabobs-6- Nutrition Facts Servings: 4 Amount per serving Calories 212 % Daily Value* Total Fat 10.6g 14% Saturated Fat 0.5g 3% Cholesterol 0mg 0% Sodium 3mg 0% Total Carbohydrate 10.6g 4% Dietary Fiber 1.6g 6% Total Sugars 6.8g Protein 6.9g Vitamin D 16mcg 81% Calcium 15mg 1% Iron 0mg 3% Potassium 158mg 3%