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June, 2004 |
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REMINDER
--- SUMMER HOURS
WEEKENDS ONLY STARTING SATURDAY,
June 5th THROUGH LABOR DAY WEEKEND
WEEKEND HOURS: 6 AM - 12 PM
WEEKDAY HOURS REMAIN THE SAME: 5 AM - 9 PM |
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Hot Weather Adjustments |
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Training intensity should
be modified when the weather is hot and humid.
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You want to acclimate to the
environment to reduce the negative effects that heat and humidity have on
your exercise performance. Environmental conditions can wreak havoc on the
body and certain precautions must be taken.
Physiological adjustments to hotter weather generally take about 7 - 14
days. The amount of intensity and training should be reduced when
acclimating for the first 3 - 4 days and up to 5 -10 days. After this amount
of time your reduced intensity and exercise can be progressively increased
as you acclimate to the weather.
Adaptation to hotter weather also increases your need for fluid, as
dehydration offsets the positive effects of acclimatization. When exercising
outdoors in hotter weather, it is imperative that you replace fluids lost
through sweating. In hot weather a person can easily lose more than a quart
of water in an hour. You should maintain a proper water or hydration level
to prevent adverse reactions such as nausea, lethargy, and heat cramps.
When doing endurance activities such as marathon running, long distance
cycling, and strenuous hiking, water loss can be severe and this can
potentially lead to heat exhaustion or heat stroke. For short-term exercise,
water is the choice fluid, but for longer endurance exercise, a sports drink
(try our new sports drink) may be needed to replenish and rehydrate. This
type of drink will help to replace the electrolytes, sodium and potassium
that you have sweated away.
In hot weather, drink at least 16 - 20 ounces of fluid two hours before
exercising and another 8 ounces 15 - 30 minutes before. Even if you don’t
feel thirsty, drink at regular intervals when exercising.
Drink 4 - 8 ounces every 10 - 20 minutes. You want to drink enough to
replace the fluid you have sweated off. |
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Signs and Symptoms: |
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*Heat stroke = (the most
dangerous) hot, red and dry skin. Core body
temperature will be elevated. No sweating.
*Heat exhaustion = pale, cool, clammy skin/rapid, weak pulse.
*Heat cramps = usually in seen in the dominant, active muscles such
as the
abdominals and gastrocnemius.
When temperature and humidity is very high, try to get your workout done in
the early morning, very late in the afternoon, or early evening.
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Exercise and Air Pollution... |
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Smog causes headaches, dizziness
and tightness in the chest, breathing difficulties, dryness of the throatand
eye irritation. There are seasonal and daily fluctuations in pollution.
Cedic Bryant, PhD., writes in the Performance Training Journal …"Avoid
exercise rush hour combinations of high temperature, humidity, and air
pollution. Heat and humidity worsen the effect of air pollution." The two
significant environmental pollutant culprits are ozone and carbon monoxide.
Ozone is a result of the chemicals found in automobile exhausts and
sunlight.
*Ozone exposure A person’s breathing pattern is affected due to the
restriction of lung function,(the airways to the lungs become smaller).
*Carbon monoxide is a toxic gas that is produced in charcoal briquettes,
automobile emissions, tobacco smoke, and gas stoves. It reduces the delivery
of oxygen, which adversely affects aerobic exercise performance in healthy
people. |
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Exercise tips: |
*Summer can be the most dangerous time of the
year for those with lung and heart problems. People with these types of
ailments should try to exercise indoors - of course at the HealthStyles
Fitness Center!! If and when exercising outdoors, make it early morning or
late in the evening.
*Exercise indoors during the environmental alerts for poor air quality.
*Exercise as early in the day as is possible.
*Exercise as far away as possible from automobile traffic (car exhaust).
BE AWARE AND USE CAUTION WHEN EXERCISING OUTDOORS…THESE MEASURES INCLUDE,
BUT ARE NOT LIMITED TO:
*Look out for traffic, dogs which are unleashed, unstable objects, uneven
terrain, and dangerous obstacles.
*Be knowledgeable about your environment. LOOK AND LISTEN - BE AWARE OF YOUR
SURROUNDINGS!!
*Dress for the hot weather. Wear loose and breathable clothing - slather on
the sunscreen, wear sunglasses. and don’t forget to drink lots of water to
stay hydrated. |
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Quotables...
"Treat the other man's faith gently; it is all he has to believe with.
His mind was created for his own thoughts, not yours or mine."
Henry S. Haskins |
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If
you’re going to put a freeze on your membership,
please notify our Director ahead of time.
If the freeze is due to a medical problem,
a doctor’s note in writing must accompany the freeze request.
Thank You. |
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Let’s Shed a
Little Light on Myths
Learn the Facts… |
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*Women who lift weights will get bulky
muscles. Strength training will not cause women to build muscles; women
do not have enough testosterone to develop large, bulky muscles.
*Spot reducing is possible. Think about this again! It's simply not
possible to "burn off" fat in one specificbody part by exercising that
particular area. Many studies have tried to refute this claim.Only regular
exercise -- aerobic and strength -- plus a sensible diet can melt body fat.
*Exercise requires a hefty time commitment. As little as 30 minutes a
day works when you're in health-and-fitness maintenance mode, and 60
minutesa day will help you lose weight. |
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NEED ONE ON ONE
ATTENTION? |
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Adults Weight Loss Program
Kids Weight Loss Program
..includes fitness and nutritional instruction
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* Initial goal and fitness assessment which
includes body fat analysis, girth
measurements, and blood pressure.
* One-on-One exercise sessions three times per week - weekly meetings with a
fitness specialist to go over your goals and answer questions.
* Nutritional assessment from Nutrilite.
* Discount on Nutrilite Supplements.
* Handouts and recipes concerning fitness and nutritional facts. |
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Health Styles
‘on-going’ classes:
Classes are FREE to HealthStyles
Members
($5.00 non-members)
Monday: 9:00 - 9:40 AM - Sport Yoga
1:00 - 1:40 PM - Sport
Yoga
6:30 - 7:15 PM - Kickboxing
Tuesday: 5:45 - 6:15 AM - Belly Busters
(Start June 21st) *6:30 - 7:30 PM - Total Body Workout
Wed: 5:30 - 6:15 AM - Kick Boxing
9:00 - 9:40
AM - Sport Yoga
6:30 - 7:30 PM - Kick Boxing
Thurs: 5:45 - 6:15 AM - Belly Busters
9:00 -
9:30 AM - Belly Buster
9:30 -10:00 AM - Butt & Thigh Blaster
6:30 - 7:10
PM - Sport Yoga
Friday: 5:45 - 6:15 AM - Butt/Thigh Blasters
9:00 - 10:00 AM -Total Body Workout
1:00 - 2:00 PM - Yoga Fit
2:00 -
3:00 PM - Mat Pilates
3:30 - 4:15 PM - Yoga for Kids |
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Circuit Pool Classes
Dr’s referral needed |
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Monday
11AM - 12PM
12PM - 1PM
4PM - 5 PM
7PM - 8PM |
Tuesday
7AM - 8AM
11AM - 12PM
4PM - 5PM |
Wednesday
7AM - 8AM
11AM -12PM
6:30PM - 7:30PM |
Thursday
7AM - 8AM
11AM -12PM
12PM - 1PM
4PM - 5PM |
Friday
10:30 - 11:30AM
12PM - 1PM
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A Little
Laughter...
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*Only in America...do people
order a double cheeseburger, a large fry, and
a "diet" coke.
*Only in America...do we use answering machines to screen calls and then
have call waiting so we won't miss a call from someone
we didn't want to talk to in the first place.
*Only in America...do we leave cars worth thousands of dollars in the
driveway and leave useless things and junk in boxes in the garage. |
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SUMMER
SPECIAL...THROUGH JUNE 30TH.
GET
13
MONTHS FOR THE PRICE OF A
12
MONTH MEMBERSHIP.
GET
4
MONTHS FOR THE PRICE OF A
3
MONTH MEMBERSHIP. |
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Our June Happy Birthday Wishes go to... |
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Sandy Olenczuk 6/2
Sue McPhee 6/3
Tracy Marsac 6/9
Robert Jones 6/10
Kathy Reedy 6/13
Mason Hilligoss 6/13
Leo O’Connor 6/14
Earl Hayes 6/15
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Philip Little 6/15
Randy Ferris 6/16
Debbie Mroz 6/16
Scott Chapin 6/17
Luigi Franciosi 6/23
Katherine Weaver 6/23
Bob Wright 6/27
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What a
great birthday, anniversary, or ‘just because' gift!
Treat yourself or someone you love to a
GREAT MASSAGE
by HealthStyles Certified Massage Therapist,
Cristina Mellas
Call for an appointment: 248-486-1110 |
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Recipe Corner... |
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Berry Peach Shortcake
Makes 10 servings |
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Tip: When choosing stick margarine, look for one
that lists a liquid oil as the first ingredient. |
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- 1-pint blueberries, fresh, washed; or
frozen, defrosted and drained.
- 2 pints raspberries or 2 pints hulled
strawberries, fresh, washed; or frozen, defrosted and drained.
- 2 peaches, fresh, washed, pits removed,
sliced; or canned with no sugar, drained.
- 20 biscuits (recipe for shortcake below)
- Springs of mint for garnish (optional)
Layer blueberries and raspberries or strawberries, peaches and biscuits
in large serving bowl. Garnish with springs of mint if desired. Spoon
into 10 individual serving bowls; spoon yogurt sauce over shortcake.
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Yogurt Sauce |
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- 1/2-cup plain nonfat yogurt
- 1 1/2 tsp. brown sugar
- 1/8 tsp. vanilla
Combine yogurt, brown sugar and vanilla in a bowl and mix well.
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Shortcake
- makes 20 small biscuits |
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- Vegetable cooking spray
- 1 cup sifted all-purpose flour, plus 1/2
cup for board
- 1 1/4 tsp. baking powder
- 1/8 tsp. baking soda
- 3 tbsp. stick margarine
- 1/2-cup buttermilk
- 1 tsp. sugar
Preheat oven to 350 degrees. Spray cookie sheet with spray. Sift 1-cup
flour, baking powder and baking soda into a medium bowl; cut in
margarine with a pastry blender until mixture is crumbly. Add buttermilk
all at once; mix lightly until evenly moist. Flour pastry cloth on board
with 1/3-cup flour. Turn out dough onto board; knead gently 30 seconds;
pat into round 1/4 inch thick piece. Cut into small rounds with a
floured 1 1/2 inch
cutter; place on prepared cookie sheet. Prick tops with a floured fork;
sprinkle with sugar. Bake 12 to 15 minutes, or until golden; remove from
cookie sheet and cool on wire racks.
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Nutrition information per
serving:
150 calories
Fat…4 g
Cholesterol…trace
Saturated Fat…trace
Sodium…116 mg
Protein…3 g
Carbohydrate…26 g
Diabetic Exchanges: 1 starch, 3/4 fruit, 1 fat |
