Happenings June, 2003

June, 2003

In the "Good Old Summertime" -

Let’s go outside to play - Incorporate games for a fun-time workout

    You can blend your fitness center workout and outdoor exercise. Cross training outdoors consists of a walking/jogging program combined with more skill-oriented movements. Depending on your goals, the skill movement may include any type of aerobic, strength, or flexibility exercise that will challenge and enliven your physical and mental well-being.

    An example of this type of training could be a short jog combined with lateral drills, or climbing stairs backward, jumping rope, etc.   Kick a few pinecones as you walk along, ("kick the can") or jump up and over a curb. Try using various speeds, or different ground terrain such as walking up a small hill, turn and walk back down, then try a bigger hill, turning corners and directional movements. Don’t forget the bike! If you have problems associated with workouts that involve too much impact, include the bike. Less stress on your body, a good aerobic workout as well as a great leg strengthener.

    How about a game of hopscotch? Jumping forward, to the side, even backward with one foot or both are all good exercise drills. Play a game of tag with the kids…remember the game "red rover, red rover" let ___come over, or tug of war? Your strength workout comes from lifting, pulling and pushing exercises while playing the games. Hey…how about the bleachers at the high school…ever think of trying those? You can climb up/down, pause and do some triceps dips on one step or two.   Looking for more? How about front or lateral step-ups! You utilize upper/lower body strength while you aerobically challenge yourself. Holding your abdominals in tight is not only a good strengthener, but also helps to support and protect your back.

    You can hop, skip, jump and leap. Playing these types of games can be good
strengthening and great cardio workouts! Make sure to stretch all muscle groups when your workout is completed to maintain joint mobility and flexibility. Remember… the only limitation here is your imagination. Challenge yourself and use those muscles!

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 Cente4!! 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.

Smog causes headaches, dizziness and tightness in the chest, breathing difficulties, dryness of the throat and 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. Fuels such as coal produce sulfur dioxide and oil and it reduces the airflow through the nose in those who have asthma. Nitrogen dioxide is a by-product of automobile engines and plays an effect on the respiratory process. Try to do your walking/exercise workouts away from busy and main roadways.

Exercise Induced Asthma

Proper exercise can make the airways of the lungs less sensitive to the factors
that precipitate the bronchospasms responsible for an EIA attack."

How to recognize EIA:

Trouble breathing six to eight minutes after the workout is completed
Coughing or wheezing during physical activity
A feeling of tightness in the chest
Excessive tiredness or shortness of breath after exercising

Basic guidelines for EIA

Using a fast-acting inhaler 15-30 minutes before starting a workout will help reduce the
probability of suffering an EIA attack and should last between four and six hours.
Summertime pollution and pollen are asthma triggers.
Make sure to have your inhaler on hand when exercising.
Warm up for at least 5 minutes, preferably more, prior to starting your workout.
When exercising, make sure to breathe through the nose as much as possible
Exercise in warm, humid air as much as possible
Avoid sudden, intense exercise for sustained periods of time.
If any symptoms occur - stop exercising immediately!
Drink plenty of fluids - water is the preferred fluid.
Gradually cool down when finishing your workout and stretch to retain flexibility.

Oh Those Summertime Allergies!

We look forward to the “lazy, hazy. crazy days of summer“, but the warmer temperatures and higher humidity increase the strains placed on seasonal allergy and asthma sufferers. Summer is the peak time for various types of pollen, smog, and mold. To protect yourself, refer to several tips that are listed below:

     *Outdoor pollen counts are usually highest between 5 and 10 AM - stay indoors.
     *Going from intense outdoor heat to high air conditioning can trigger an asthma
attacks. Be careful and avoid these extremes.
     *Keep the pollen outside - don’t bring it indoors! If you’re mowing the lawn or
raking debris and are around freshly cut grass, wear an inexpensive painter's mask. Take a shower, wash your hair, and change your clothes to remove pollen that may have collected in your clothes and hair.
     *Don’t hang the laundry on an outside line. *Check out your yard.   Weeds such
as nettle or ragweed could be triggering your allergies. Birch, oak, cottonwood and cedar trees can also be irritants to those who suffer from allergies.
     *Beware of bees!   If you're allergic to bees, wear shoes, long pants/sleeves.
Do not wear scented deodorants, hair products, or perfumes.
     *Summer is the peak time for traveling.   Make sure to take an extra supply of
medicines just in case you need them.

CAUTION - Summer is the season for sunburns

Sunburn

     Most of the time sunburns are first-degree burns of the outer layer of skin. The first sign of sunburn is your skin turning red and hurting when touched. This type of sunburn is considered mild and can usually be treated at home. Sun poisoning is severe sunburn. This can cause a whole-body reaction that includes fever, chills, nausea,
     Your skin will be red, painful, have small blisters and swelling. This is indicative of a second-degree burn. This type of sunburn can also be treated at home but can be more serious if other problems are present.

Heat exhaustion and heatstroke
     Heat exhaustion can develop when a person is working or exercising in hot weather. This occurs when a person doesn’t sweat enough to cool the body. Symptoms include fatigue, weakness, headache, dizziness, or nausea, and skin that is cool, moist, pale or flushed. Mild cases of heat exhaustion can be treated at home.
     Heatstroke, is life threatening and requires emergency treatment. Heatstroke occurs when the body fails to regulate its own temperature and body temperature
continues to rise. A person with heatstroke may stop sweating. Symptoms include
confusion, delirium, or unconsciousness, and skin that is red, hot, and dry, even under the armpits.
     Classic heatstroke can develop without exertion when a person is exposed to a hot environment and the body is unable to cool itself effectively. In classic heatstroke, the body's ability to sweat and transfer the heat to the environment is reduced. This type may develop over several days. Babies, older adults and those with chronic health problems are at risk.
     Exertional heatstroke develops when a person is working or exercising in a hot
environment. A person may sweat profusely, but the body still produces more heat than it loses. This causes the body's temperature to rise to high levels. Both exertional and classic heatstroke cause dehydration and the body organs may stop
functioning. Emergency medical treatment is needed to prevent death.
     Skin changes can occur from too much sun over many years. Some of these changes include wrinkles, dryness, freckles, "liver spots," easy bruising, skin growths,
and changes in skin color. Using sun protection measures can stop this. Even
after skin changes have started, the skin can repair itself if you avoid getting
sunburned and limit yourself to more exposure to the sun. Utilize sunscreens,
wear hats, sunglasses and protective clothing. A self-exam of skin moles,
blemishes, or birthmarks is recommended. It is very important to notice any of
the following skin changes.

· A sore that doesn’t heal
· Change in size of moles.
· Changes in shape.
· Changes in color.

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.

NEW SUMMER HOURS - WEEKENDS ONLY

EFFECTIVE STARTING SATURDAY, MAY 24TH
THROUGH LABOR DAY WEEKEND

WEEKEND HOURS WILL BE: 6 AM - 12 PM

WEEKDAY HOURS REMAIN THE SAME ... 5AM - 9PM

Add Variety to your workout program…
Our Fitness classes are another
fun way to get in shape!
Butt and Thigh Blaster Classes
Belly Busters

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)

Coming soon
the NEW ‘non-carbonated ‘ XS ÔEnergy 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

Ambrosia Fruit Salad

3 medium peeled oranges, broken into sections
1 large apple, seeded and diced, with peel left on
1 large pear, seeded and diced, with skin left on
1-cup seedless grapes
1-cup nonfat peach yogurt

Combine fruit pieces in a bowl.
Gently toss with yogurt to coat.
Cover and chill several hours.
Makes 6 servings - each serving = 1 cup.

Good: Potassium
Excellent: Vitamin C
Diabetic Exchanges: 1½ fruit
½ milk

Nutrition Information Per Serving:
Energy……………….107 calories
Fat…………………………….trace
Saturated fat….………………trace
Cholesterol…………….……..trace
Sodium………………………30 mg
Carbohydrate………….………22 g
Protein…………..…………….. 3 g

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 June Happy Birthday Wishes go to..
Sandy Olenczuk 6/2 Tracy Marsac 6/9 Kathy Reedy 6/13 Leo O’Connor 6/14 Randy Ferris 6/16 Debbie Mroz 6/16 Scott Chapin 6/17	Erika Nice 6/18 Katherine Weaver 6/23 Katherine Erb Garey 6/25 Laura Gironza 6/25 Bob Wright 6/27 Christine Menke 6/22

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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