EXERCISING OUTDOORS AND COLD WEATHER
  Cold weather doesn’t have to mean the end of outdoor exercise! Walking, skating, and running can be just as much fun as skiing. It’s also a good way to get into the sunlight and receive the benefits of Vitamin D. You just need to make a few allowances for cold weather exercise.  *Don’t overdress - Exercise raises body temperature significantly and even a moderate workout can make you feel as though it’s 30° warmer than it really is! Therefore,    if you’re about to go out and run on a 25° day, dress for about 55°.

*Wearing several layers of loose-fitting, thin clothing will help to trap the heat you generate. You will be able to take off layers if you become too warm.

Ø1st layer…start with thermal underwear made from fabric that will draw perspiration away from you body (such as Thermax). Don’t wear cotton as it holds moisture next to your skin.

Ø2nd layer…put on a wool sweater, or a pile jacket. Wear sweat pants or lycra tights to keep legs warm.

Ø3rd layer…wear a waterproof/wind-resistant, yet breathable jacket.  A synthetic such as Gore-Tex is good.

ØZip up so that if you get too warm, you can unzip halfway to let air in.

ØMittens are warmer than gloves as they keep the fingers together.

ØHeadwear…odd, but true, wearing a hat will help to keep your feet warm!   You lose heat through your head.

ØShoes…wear shoes that offer good traction and shock absorption. Shoes  should have a little extra space inside to trap warm air.

ØWear sunscreen and sunglasses. Snow covered ground reflects the sun which can burn your face and obscure your vision.

ØWARM UP and STRETCH a bit indoors before starting your outdoor exercising. Then make sure to COOL DOWN and STRETCH indoors after you have finished.

 

Brrr!! ~ ‘Baby it's cold outside' - Wind chill factors

Runners, skiers, as well as ice skaters can create their own wind chill! Skating at 10 mph  in 20° Fahrenheit weather would be equivalent to a temperature of four degrees, and   if you are moving into the wind...it is even colder!   When possible, skate or run away from the wind.

MVP  

SPORTS SPECIFIC TRAINING with MARC SCHLICHTENMYER, ATC, CSCS         

Þ Core Conditioning for total body strength…The core musculature protects the back and stabilizes the total body during all motions.

Þ Agility is gained by repetitive and progressive foot patterns while running, jumping, etc.  Better agility comes by having good core strength.

Þ Plyometrics…training for explosiveness of the lower body. This is achieved through a series of the latest techniques in speed and acceleration training.    WANT TO KNOW MORE ABOUT THIS PROGRAM?     Ask Marc about“Designing Your Perfect Performance”

Avoid Training Plateaus

Have you been exercising for 2, 3, or 4 months without improvement? It’s called over training or staleness. The SAID principle (Specific Adaptation to Imposed Demands) tells us that your body will change or adapt to your workout and other demands. The plateau occurs if you neglect to change your workout periodically. Some specific changes:

*Isolateral Lifts - Drop your weights in half and do the exercise with one arm or leg. Don’t let your posture go.

*Incremental Reps - Lift the weight like normal, but don’t come back to the start position. Come back only one inch then back out. On the next rep, come back two inches, etc.

*Free weights - have one of us show you how to change your program from machines to free weights.

                                                         Resolution time      

Make your lifestyle better - Have you set yourself up for success - or failure!

ÖMake your resolution easy enough to stick with. Don’t make promises to yourself that usually cannot be kept. Maybe they’re too unrealistic as far as ambitions and time schedules go. This year make a resolution that you can      stick to instead of trying to take on too much at one time.

Ö Change for the right reason…Don't make resolutions that feel like punishment...that will only cause negative feelings. Focus on positive self-talk.

Ö Be Realistic...Anticipate roadblocks and make a plan to cope with obstacles. Most of all, don’t let a few days of relapse turn into a year of unfulfilled resolutions.

Ö Use Reminders...Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions.

A LITTLE LAUGHTER CORNER

Three doctors are returning from a conference when a truck crosses the median and hits their limo. All of a sudden they are face to face with St. Peter. He looks at the doctors and says.   “Tell me why I should let you into Heaven.”

The first doctor says, “I won the Novel Prize in Medicine.”                                                         “OK” says St. Peter. “Welcome to Heaven.”

The second doctor looks worried and says, “I never won any prize, but I devoted my career to a free clinic where people could get treatment at no cost.”  St. Peter smiles and holds open the Pearly Gates for doctor number two.

The third doctor smiles and says, “I am responsible for setting up HMO’s throughout the Unites States.” St. Peter looks this man in the eye and says,  “You may enter Heaven as well, but you can only stay for three days!”

      NEED ONE ON ONE ATTENTION?

 Adults Weight Loss program /Kids Weight Loss Program

Includes fitness and nutritional instruction.                                                      *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 review your goals and answer questions.                           *Nutritional assessment from Nutrilite.                                                   *Discount on Nutrilite Supplements.                                                        *Handouts and recipes concerning fitness.       

LOOK FOR KID'S FITNESS CLASSES  IN THE NEAR FUTURE (AGES 8-12)

We will put kids through a fitness workout that is fun and exciting!  All elements of fitness will be addressed.   For more information, call: 248-486-2582

                    FITNESS CLASSES                                                      Members: $30.00 ~ Non-Members: $75.00 (OR $10.00 per class)

Monday:                                                                                                                         9:00 - 9:40 A.M. - Sport Yoga                                                                                          5:30 - 6:15 P.M. - Sport Yoga                                                                                              6:30 - 7:30 P.M. - Kickboxing

Tuesday:                                                                                                                       5:45 - 6:15 A.M. - Belly Busters                                                                                         9:00 - 10:00 A.M. - Pilates/Yoga                                                                                         4:00 - 4:45 P.M. - Intro to Fitness.....Starts 1/25 (Ages 8 - 13)

Wed:                                                                                                                                    5:30 - 6:15 A.M. -Kickboxing                                                                                              9:00 - 9:40 A.M. - Sport Yoga                                                                                              6:30 - 7:30 P.M. - Kickboxing

Thurs:                                                                                                                            5:45 - 6:15 A.M. - Belly Busters                                                                                       9:00 - 9:30 A.M. - Belly Busters                                                                                       9:30 -10:00 A.M . - Butt & Thigh Blaster

Friday:                                                                                                                               5:45 - 6:15 A.M. - Butt & Thigh Blaster                                                                            9:00 -10:00 A.M. - Total Body Workout                                                                          10:00 -11:00 A.M. - Yoga Fit                                                                                          11:00 - 12 Noon - Pilates                                                                                                4:00-4:45 P.M. - Kids Yoga..... Starts 1/28 

Saturday                                                                                                                         9:00 A.M. Kickboxing/Abs                                                                                   10:00 A.M. - HI/LO Aerobics  

*Fitness classes are free if your membership started before September 13, 2004.             *Upon renewal of your next membership, a ‘Fitness Class’ class card may be purchased.            10 classes per Fitness card)  Members: $30.00

         HealthStyles Fitness Center Members...remember your membership entitles you to         3 fitness assessments. Ready for your re-evaluation? Check with one of our fitness specialists   to make your appointment today.

                       Circuit Pool Classes - Dr’s referral needed

   Monday                           Tuesday                       Wednesday                                          7 A.M.- 8 A.M.                    7 A.M. - 8 A.M.               7 A.M. - 8 A.M.                                         11 A.M. - 12 Noon           11 A.M. - 12 Noon             11 A.M. - 12 Noon                                      12 P.M. - 1 P.M.               4 P.M. - 5 P.M.                 12 Noon - 1 P.M.                                         4 P.M. - 5 P.M.                                                                                                                       7 P.M.- 8 P.M.

 

   Thursday                             Friday                           Saturday                                           7 A.M. - 8 A.M.                     7 A.M. - 8 A.M.                11 A.M. - 12 Noon                                    11 A.M.- 12 Noon             10:30 A.M. - 11:30 A.M.                                                                   12 P.M.- 1 P.M.                    12 Noon - 1 P.M.                                                                          4 P.M. - 5 P.M.

MEMBERSHIP FREEZE INFO

      If you’re going to put a freeze on your membership, please notify our Fitness 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

 

The Twelve Days of Christmas Winners are….

                                                      CONGRATULATIONS 

1ST Day... Bruno Hanses                                                                                                    2nd Day... Kathy Picklo                                                                                                     3rd Day... Mary Lloyd                                                                                                         4th Day... Sharon Iafolla                                                                                                   5th Day... Hazel Fischer                                                                                                      6th Day... Scott Grudzien                                                                                                  7th Day...Pat Brennan                                                                                                        8th Day... Lois Waluzak                                                                                                     9th Day... Linda Powell                                                                                                   10th Day... Ray Shuster                                                                                                    11th Day... Jennifer Saint                                                                                                 12th Day... Lois Waluzak                                                                                                                 

JANUARY ‘HAPPY BIRTHDAY’ WISHES go to…

Bruno Hanses         1/1                                                    Nancy Dallacqua       1/20                                                     Matt Horny             1/3                                                    Kathy Arden               1/21                                                  Calvin Carano        1/5                                                   Diana Schneider         1/21                                                     Deb Taylor             1/5                                                   Shirley Miller               1/22                                                Maragaret Buchan  1/6                                                   Russell Maier              1/23                                                     Lila Lafayette         1/6                                                   Josh Britton                 1/24                                                     Don Seguin            1/8                                                  Teddy Janiuk               1/24                                                  Karen Schmitz        1/11                                                Joseph Jones               1/25                                                  Elaine Cornellier    1/12                                                Diane Kempe               1/25                                                       Deb Broomham      1/13                                                James Seech               1/25                                               Norman Meloche    1/19                                                Karen Murphy              1/30

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

 

THE BANANA..... A must in your daily diet

If you want a quick fix for a lack in your energy level there's no better snack than  a banana.  A banana gives an instant, sustained and substantial boost of energy. Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout! But energy isn't the only way a banana can help us keep fit.   It can also help overcome or prevent a substantial number of illnesses and conditions.

Examples:  *Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.                                                                                *Blood Pressure -The banana is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. The US Food and Drug Administration has just allowed the banana industry to make official claims for the banana’s ability to reduce the risk of blood pressure and stroke. *Heart-burn: Bananas have a natural antacid effect in the body so if you suffer    from heart-burn, try eating a banana for soothing relief.
 

 

JANUARY RECIPE

CLAM AND POTATO CHOWDER WITH FRESH HERBS

 

½ pint shucked clams (8 oz) or 6-½ oz. can of minced clams.   Add water if needed.                                                         1 medium white potato, peeled and finely chopped.                                                                                                       1 medium turnip, peeled and finely chopped.                                                                                                                  ½ cup chopped shallots or onion (about 4 medium shallots or 1 medium onion.                                                              ½ tsp. Instant low-sodium chicken bouillon granules.                                                                                                      1/8 tsp. Pepper                                                                                                                                                                  2 12- ounce cans fat-free evaporated milk (divided use).                                                                                                   2 tbsp. All-purpose flour.                                                                                                                                                    2 tsp. chopped fresh marjoram or oregano.                                                                                          1 tsp. Chopped fresh thyme.

Chop shucked clams, reserving juice. Set clams aside. Strain clam juice to remove bits of shell (or drain canned clams, reserving juice). If necessary, add water to clam juice to equal 1 cup. In a medium saucepan, combine clam juice, potato, turnip, shallots, bouillon granules, and pepper. Bring to a boil over high heat. Reduce heat and simmer, covered for about 10 minutes, or until vegetables are tender. Stir in 2 ½ cups of milk. Increase heat to medium. In a jar with a tight-fitting lid, combine remaining milk and flour. Cover and shake well to mix. Add to potato mixture in saucepan. Cook and stir over medium heat until thickened and bubbly, about 5 minutes. Stir in clams. Cook and stir for 1 minute. Stir in marjoram and thyme just before serving.

                                         Nutrition Information

Calories: 237                                    Carbohydrates:  33g                                                                                            Total fat: 1 g                                     Protein: 23 g                                                                                               Saturated fat: 0 g                              Cholesterol: 29 mg                                                                                Polyunsaturated Fat: 0 g                                                                                                                          Monounsaturated Fat: 0 g

  

WE DON'T JUST SELL MEMBERSHIPS...LOOK WHAT ELSE  IS SELLING AT HEALTHSTYLES!

*SPORTS WEAR...sweat shirts, t-shirts, sweat pants, shorts, tote bags                      *SPORTS DRINKS,                                                                                                    *POWER DRINKS                                                                                                         *PROTEIN DRINKS                                                                                                             *MEAL REPLACEMENT BARS                                                                                        *PROTEIN BARS                                                                                                      *ENERGY BARS - ENERGY DRINKS - designed to help lift you to the next level of           physical and mental performance

Check out the new Momentum catalog or ask one of the staff for more information.

*CARB BLOCKER - Natural plant extracts that block both sugars and starches.                        A gentle way to help control calorie absorption from carbohydrate-rich foods.

*VITAMIN AND MINERAL SUPPLEMENTS                                                                          Try as hard as you might, it’s next to impossible to keep track of your intake of the essential vitamins and minerals needed on a daily basis. Taking supplements, especially a good multivitamin-multimineral is a way of adding more “nutritional insurance.” It is how you can be sure of getting ample amounts of the required daily nutrients, not just the minimum level.