Happenings August, 2003

August, 2003

Questions to Ask When You’re Looking For a Quality Fitness Center

How well qualified are the trainers? Do they have some academic and life-experience education? Are they trained in CPR and first aid in case someone becomes ill or injured? The HealthStyles Fitness Staff are degreed in the exercise field and are certified instructors and personal trainers. Is the staff certified from a recognized organization such as AFAA, ACE, ACSM, NSCA? Look for one who considers your abilities and asks about your specific health issues. Does the gym you're considering have any regularly scheduled follow-up evaluations of your progress? It's essential to find out if they offer an initial orientation to equipment you don't know how to use, but it's also vital that they schedule times to re-evaluate your program and vary the routine. * Is the gym clean and is the equipment well maintained?



A Weighty Issue
Generally, the main reason a person joins a gym and starts exercising is because they want to lose weight.
It seems that the weight gain is all of a sudden, but in actuality, those pounds slowly sneak up on you! Here are some hints to help you to “slow but sure” decrease those added pounds: Be realistic. You didn’t gain your weight overnight, and the weight isn’t going to come off overnight. Make sure your goal is an attainable one. The only weight you ever have to lose is the next pound. Focus on the short term goals. Be mindful. Spend time each day focusing on your motivation for your exercise and nutritional goals Recognize that your motivation will ebb and flow. You’re going to have your good days and bad days. Try to keep in touch with your overall plan and goal. Once you recognize that bad days are going to happen, minimize them and start fresh the next day. Don’t beat yourself up or allow one slip to turn into total failure. Get back into the program! Recognize that this is a long journey rather than a short sprint. Your exercise and nutritional goals should be a life-long plan, not a short-term fix. Have patience and keep forging ahead. *You’ve got to make time for yourself to make this work. Set aside time to exercise. and secondly - eat the right kind of foods . You need to rank yourself the No. 1 priority. Getting healthy should be your top objective. If you don’t take care of yourself, you can’t take care of anyone else.

A Little Laughter Corner
Physical exercise is good for you. I know that I should do it daily, but sometimes my body doesn't let me do as much as I would like, so I have worked out this program of strenuous activities that does not require physical exercise and may be easily accomplished at any time. You are invited to use it without charge...
	Beating around the bush Jumping to conclusions Climbing the walls Swallowing my pride Passing the buck Throwing my weight around Dragging my heels Pushing my luck Making Mountains out of molehills Hitting the nail on the head Wading through paperwork Bending over backwards Jumping on the bandwagon Balancing the books Running around in circle Eating crow Tooting my own horn Climbing the ladder of success Pulling out the stops Adding fuel to the fire Opening a can of worms Putting my foot in my mouth Starting the ball rolling Going over the edge *Picking up the pieces Phew! What a workout! Author Unknown

For Every Day
You Have to Move Your Body More… Make it a daily challenge - Move Your Body!
Climb stairs instead of using escalators or elevators. Don’t look for the first parking space! Park farther away and walk…for the ‘Health of It.’ Walk the dog...don't watch him walk! Play with your kids, mow the lawn, rake the leaves/debris. This type of exercise is not just for better fitness, it also helps to reduce stress. Think of doing your exercise in small increments at a time. It doesn't have to be an hour at a time! A 45-minute aerobic dance class, kick boxing, or Tai chi is great when you're feeling up to it.


Reduce Your Stress
Sometimes this is easier said than done. While exercise plays a role in helping to reduce your stress, here are some other recommended suggestions. Try good techniques such as thinking positive thoughts, or spending 30 minutes a day doing something you like Everyone has a different approach as to how they handle stress. Some helpful examples are: take a walk along the beach or in the park, walk and play with your dog, relax.. soak in a warm tub and read a good book, listen to some of your favorite music. Meditation is another great way to calm you down. How about a massage? HealthStyles has the best Certified Massage Therapist in town!


Cut Fat, Refined Sugar, and Sodium
Avoid fried foods and fatty meats such as pork, bacon, ham, salami, ribs and sausage. Low fat dairy products such as cheese, cottage cheese, milk and cream are recommended choices. Nuts and sandwich meats, mayonnaise, margarine, butter should be eaten in limited amounts. Most are available in low fat and low sodium… such as substitute butter, fat free cheeses and mayonnaise. Go real easy on any refined sugar products - if at all!

If You’re a Smoker…Quit!
Americans have been reducing their use of tobacco products since 1960 when the Surgeon General announced that smoking was harmful to your health. Recently there has been an increase of smoking in teens - even adolescents! Could it be an influence of the movies? If you’ll notice, many of the actors starring in movies today are smoking! Make your children aware that the Hollywood stance isn’t the stance or chance they should take.

Protect Yourself from Pollution
It is very difficult to live in a smog-free environment, but we can try to avoid smoke-filled rooms and high traffic areas. Exercise outdoors when the smog rating is low, avoid busy streets and breathing in highway fumes. Exercise indoors in air conditioning where the air quality is better.

Avoid Excessive Drinking
Recent studies show a glass of wine a day can help protect against heart disease, but more than that can cause other health problems such as liver and kidney disease and cancer.







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 schedule your appointment.





New Fitness Programs


12-Week Weight Loss Program - $250.00 A fitness specialist will write an exercise prescription to fit your needs. Receive the Nutritional Health Assessment and meet with a Certified Nutritional Counselor.

4 Week-Just Startin’ Out Program - $95.00 For those who have never worked out! We teach you the ropes and get you going on a fitness program. Includes 3 visits per week with a fitness specialist for four weeks when purchased with a quarter or annual membership.

12-Week Body Makeover Program - $230.00 For the more experienced fitness member. Receive an advanced exercise prescription that will change your body! You will get one-on-one attention 3 times per week for 12 weeks. You will increase lean muscle mass/lose body fat. This program includes 3 fitness assessments to track your progress. Available when purchased with a quarter or annual membership.

4-Week “Silver” Fitness Program for 55+ - $95.00 This program is for those over 55 years of age. You are given the one-on-one attention you deserve 3 times per week for four weeks. We will start you off slow, making sure that you learn the ‘in’s n’ out’s’ of the fitness center. We will pay close attention to your health history and write an exercise prescription that accommodates your particular needs. This program is available when purchased with a quarter or annual membership.

Healthy Kids Weight Loss Program - 12 weeks-$250.00 Child must be 10 years of age This program is designed to help your child lose body fat, gain lean body mass, improve self esteem, and learn life-long good nutritional habits. Includes 3 fitness assessments, body fat analysis, food diary evaluation, equipment orientation, exercise prescription and a visit with our Nutritional Counselor. Your child will visit with a fitness specialist 3 times per week and receive one-on-one attention. Parent must accompany the child on all visits.

SUMMER HOURS
WEEKDAY HOURS REMAIN THE SAME ... 5AM - 9PM
Saturday & Sunday: 6 AM - 12 PM - Through labor Day



Add Variety to your workout program… Our Fitness classes are another fun way to get in shape! Butt and Thigh Blaster Classes Friday... 5:45 am - 6:45 am Belly Busters Tuesday & Thursday - 5:45 am Wednesday - 7:30 pm Look For New Classes Starting In September Coming soon…Sport Yoga classes

Nutrilite Corner
Nutrilite vitamin and mineral supplements are available.

Are you unsure of what supplements you should be taking?
Take the Health Nutritional Assessment - FREE.
Make an appointment with one of the staff.

This assessment informs you of the vitamins and minerals you
specifically need to meet any deficiencies, and you will get a
printout of the results and needed supplements.

CARB BLOCKER 2
Enzyme inhibitor
Natural plant extracts that blocks both sugars and starches. A gentle
way to help control calorie absorption from Carbohydrate-rich foods

XS Energy Drink
Have a Blast…Energy Blast that is -
the new energy drink at HealthStyles.
(Cran-Grape and Citrus flavors)

Try the New
‘non-carbonated ‘ XS Energy Drink -Tea-Berry Typhoon
..a blend of green & black teas with a hint of raspberry.

Nutrilite Trim Advantage
Meal Replacement Bars, Protein Bars, and Protein Shakes

Recipe Corner
Spinach Noodles with Vegetable Stir-Fry Egg noodles contain 50 mg of cholesterol per cup. Try spinach noodles using egg whites for a tasty low-cholesterol noodle. Makes 4 serving
1 medium onion, peeled, ends removed, coarsely chopped 1 clove garlic, peeled, ends removed, crushed 2 cups yellow squash, washed, ends removed, thinly sliced 2 cups zucchini squash, washed, ends removed, thinly sliced 1 small red bell pepper, washed, cored, seeded, thinly sliced 1 carrot, peeled, ends removed, sliced in julienne strips 1 Tbsp. fresh parsley, washed, chopped ¾ tsp. dried basil ¾ tsp. oregano ¼ tsp. freshly ground pepper 1-cup mushrooms, cleaned, sliced 2 medium tomatoes, cored, peeled, chopped 4 cups cooked Spinach Noodles (recipe follows) 4 tsp. sesame seeds	Coat a large skillet or wok with vegetable spray; place over medium heat until hot. Add onion and garlic. Sauté for 3 minutes, or until tender. Add yellow squash, zucchini squash, red bell pepper, carrot, parsley, basil, oregano and pepper. Sauté 4 minutes or until vegetables are tender. Do not overcook. Add mushrooms; sauté 1 minute. Stir in tomatoes and heat through, about 20 seconds. Serve vegetables over warm Spinach Noodles. Sprinkle with sesame seeds. Diabetic Exchanges: 4 vegetable, 3 starch, ½ fat Good: Fiber/Excellent: Potassium, Iron, Vitamin A, and Vitamin C Heart Smart Cookbook
Nutrition Information Per Serving: Energy .……..356 calories Fat …………………4 gram Saturated Fat ………trace Cholesterol .....…..…trace Sodium ……….……92 mg Carbohydrate ……67 gram Protein ………… .15 gram

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
Our July Happy Birthday Wishes go to..
Glenn Brandon .....8/1 Ken Hill .....8/3 Leslie White..... 8/3 Fiona Gault .....8/14 Paulette Brodbeck .....8/14 Tom Mihalic .....8/15 Abe Shadeh .....8/17	Virginia Bennett .....8/23 Marguerite Henke .....8/26 Joan Harrison .....8/27 Virginia Hausrath .....8/28 Lauren Pavlic .....8/29 Carlene Atchinson .....8/31 Lisa Carter .....8/31

PERFECT HEALTH PACK I

Double-X, Balanced Health, Concentrated Fruits and Vegetables
No matter how well we eat, we never seem to get enough of the good stuff - natural plant nutrients from the farm and natural omega-3s from deep ocean fish - we’re really missing out. This incredible product can help give you a
great nutritional boost -TODAY AND EVERYDAY!

Double-X - Power-packed with 45 nutrients, vitamins, minerals, and plant concentrates with phytonutrients from 16 natural plant sources that energize you from the inside out for optimal health. Comes with a 31-day supply in a reusable tray.

Balanced Health - Perfectly balanced to support optimal cell health, healthy blood flow, joint mobility, as well as optimal memory, learning and concentration without eating the fish. Get your Omega 3 fish oil

Concentrated Fruits and Vegetables - Captures crucial phytonutrients from natural fruits and vegetables - enough to equal 10+ servings in
just two easy-to-swallow tablets.

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