Imperial Campus Fitness Centre 505qpwellness.ca September Fitness Centre Etiquette

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1 Imperial Campus Fitness Centre 505qpwellness.ca September 2018 New Developments Fitness Centre Etiquette In This Issue Our September Sustainable Me! topic is Stress Management. Join us for a free, 30 minute discussion of practical tips to help you manage your stress. Please ensure you throw your used towels in the designated bins after use. New Developments Fitness Centre Etiquette Congratulations to our Cross Canada Challenge participants! Our next challenge will be starting up in October. Please welcome Jason Wong as our new group exercise coordinator. Some of you may remember Jason from the FAP facility. Jason is replacing Angela, who has decided to go back to school. Remember to return your weights/ equipment to their designated rack/place after use. Please wipe your mats and machines after use. This includes the stretch mats. Group Exercise Exercise of the Month / The Rotator Cuff Wellness Cholesterol Morning Glory Muffins 1

2 Group Exercise Try any of our 15 FREE group exercise classes! We will have 7 registered programs running this month including 1 new class: BARRE! There are changes to the September Schedule. Please check to see if your favourite class has moved! If you have any questions or concerns regarding the group exercise program, please come visit us in the Wellness Centre! If you haven t already seen, we have a new group exercise schedule posted on the wall behind the front desk! For information on classes, times, and instructors come visit us, or goto/wellnesscalendar on your work computer. Both calendars include time, location, instructor, (and subs if instructors are away). September Fitness Challenge Isometric Hold Challenge. Come by the Fitness Centre and test your Isometric Strength! In one hand, hold a 10 lb dumbbell straight out and in front of your body for as long as you can. Sustainable Me Join us Thursday, September 13th at 1:00pm for a discussion on Stress Management! This will take place in Summit Room 6, no RSVP necessary 2

3 Exercise of the Month / The Rotator Cuff The rotator cuff is a group of deep muscles that stabilizes the shoulder, and keeps the humerus (upper arm bone) in the shoulder socket. There are four muscles that make up the rotator cuff; these are the Supraspinatus, the Infraspinatus, Teres Minor and Subscapularis. (See image to right) Health of the rotator cuff is important in our day to day lives now, but also in our future as we get older. Having a weak rotator cuff can lead to shoulder pain, shoulder impingement (pinching of the nerves or tendons), shoulder dislocation and other long term issues. Below are 2 simple exercises to help you strengthen your rotator cuff. Practice these 3 times a week for best results! Internal Rotation Step 1 Step 2 Step 1: Start with the elbow tight into your side, elbow at 90 degrees and hand away from the torso. Tubing is away from your body. Step 2: Keeping the elbow in place, internally rotate the shoulder to bring the arm in towards the body. Place a cloth between the elbow and torso and try not to drop it to encourage the elbow to stay in place. Muscles used: Subscapularis, Latissimus Dorsi, Teres Major, Pectoralis Major, Anterior Deltoid Tubing Fun Fact Tubing is a good alternative to dumbbells, as they do not rely on gravity for resistance. They create their own resistance! External Rotation Step 1 Step 2 Step 1: Start with elbow tight into your side, elbow at 90 degrees and arm internally rotated into the torso. Tubing is across your body. Step 2: Externally rotate the shoulder to bring the hand away from the body. Place a cloth between the elbow and torso and try not to drop it to encourage the elbow to stay in place. Muscles used: Infraspinatus, Supraspinatus, Teres Minor, Posterior Deltoid product/p-151-single-resistanceband/ 3

4 Wellness Wheel Imagine your Wellness like a Wheel. Each area is a separate part of your wheel, and if one area is more full than another area, your wheel will not roll smoothly. It may still roll, however it will be a rather bumpy ride. See image for example. To achieve Optimal Wellness, we need to see what areas are low, and begin practicing them in order to help our wheel (and our lives) roll smoothly. Over the next few months, we will be discussing all aspects of wellness, and what it really means to be well. If you would like to fill out a Wellness Wheel of your own, please come see one of the Fitness Centre staff. See below for a short description of each area, and the types of questions you can expect to see on the Wellness Wheel Worksheet. Wellness is not just nutrition and fitness, but several different aspects of life including; Relationships, Physical Activity, Nutrition, Emotions, Environment, Self-Care, Stress Mastery, and Life Purpose. (Whoa, that s a lot of things to think about!) Fear not. We will be discussing each area generally here, and in more detail in the coming months. You can take the worksheet away to work on, on your own time. There is a description on the worksheet of what your results mean, or you can come see us for guidance on how to optimize your wellness. The image to the left is an example of a Wellness Wheel filled out. Answer a few questions, and you get a Wellness Wheel that looks something like this. From this we can see what areas we need to work on in order to balance your overall wellness. Relationships: Being happy with who you are as an individual, as well as if you have healthy habits within your relationships. Physical Activity: If you exercise regularly and work all areas of physical self. (Flexibility, Cardio, Strength, etc.) Nutrition: Eating fruits and vegetables, staying hydrated, and limiting intake of salt and sugar. Emotions: Accepting emotions as they are, and expressing these emotions in a healthy way. Stress Mastery: Being aware of stressors, and knowing how to deal with stress in a healthy way. Life Purpose: Feeling fulfilled with oneself, having goals and believing that your life has a direction and meaning. Environment: Recycling, using eco-friendly products and using a hands free device when using a cellphone. Self-Care: Getting enough sleep, wearing a seatbelt, avoiding toxins such as alcohol and smoking. 4

5 Cholesterol When we hear the word cholesterol, it is easy to jump to the conclusion that it is not good for you, and that you should avoid it. This however, is not completely true. Some cholesterol is healthy, while some is not. Cholesterol is made by the body, and is important to many processes that occur at the cellular level. Cholesterol is a type of fat, and is a necessary substance in the production of bile salts (a component in the bile that helps break down food in our stomachs) and sterol hormones. It is because of the excessive consumption of certain types of foods that cholesterol rises in the blood to levels that can lead to heart disease. Read more below regarding how much you can and should have per day, and a little bit more about how cholesterol works in the body. HDL s (High Density Lipoproteins) HDL s are what is known as the healthy type of cholesterol. This type of fat removes the excess cholesterol from the blood, and allows for clear passage of the blood through the arteries. The image to the right shows the normal blood flow through a healthy artery. LDL s (Low Density Lipoproteins) LDL s are what is known as the unhealthy type of cholesterol. This is the fat that creates plaque or fatty deposits that build in the blood vessels and can create blockages in the arteries. This can lead to blood flow being restricted to the brain or heart, if LDL levels are too high. The image to the right shows blood flow through an unhealthy artery with yellow plaque forming, creating a blood clot. How to reduce your risk Those at a higher risk for high blood cholesterol Males over the age of 40 Females over the age of 50 Eat a healthy, balanced diet. If you are unsure how to do this, Family history of heart disease or stroke refer to Canada s Food Guide for a better understanding of how to incorporate all the food groups into your day to day life. History of smoking Currently have heart disease or high blood pressure Achieve and maintain a healthy weight. Exercise daily. Moderate to Vigorous exercise 150 minutes Have a waist circumference greater than 94 cm in men, or greater than 80 cm in women. per week. Be Smoke Free. Understanding your results LDL; best to have a low number. Learn More, and be Proactive. HDL; best to have a high number. To learn more, visit: Non-HDL cholesterol; best to have a low number condition-risk-factors/high-cholesterol Triglyceries; if number is high, it should be tracked over time. 5

6 Morning Glory Muffins Ingredients Directions Nonstick cooking spray Preheat oven to 400 degrees 1 1/4 cups all purpose flour 1/2 cup packed brown sugar Coat a 12 cup muffin pan with cooking spray. 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon ground nutmeg 1/2 teaspoon coarse salt In a large bowl, mix together all dry ingredients (not including raisins or cooking spray) until there are no lumps. Mix in raisins. 1 cup old-fashioned rolled oats 1/2 cup raisins Add last 5 ingredients and mix until well blended. 3 tablespoons extra-virgin olive oil 1 large egg 1/3 cup skim milk Fill each muffin cup with 1/4 cup batter. Bake until a toothpick comes out clean. 4 medium carrots, shredded 1 medium ripe banana, mashed Nutrition Facts Servings: 12 Amount per serving Calories 157 % Daily Value* Total Fat 4.4g 6% Saturated Fat 0.7g 4% Cholesterol 16mg 5% Sodium 159mg 7% Total Carbohydrate 27.6g 10% Dietary Fiber 1.7g 6% Total Sugars 12.1g Protein 3g Vitamin D 1mcg 7% Calcium 39mg 3% Iron 1mg 6% Potassium 217mg 5% Retrieved from: morning-glory-muffins 6