Happenings October, 2003

October, 2003

Quote for the day…
"It’s not the years in your life that count, it’s the life in your years." Abraham Lincoln

Metabolism and Exercise
Basal metabolic rate (BMR) is the caloric expenditure needed to maintain basal body functions such as your heartbeat, breathing, muscle tone, etc. Basal metabolism accounts for about 75 percent of the calories you expend on a daily basis! Metabolism is the process of converting food to energy and the result is what we refer to as "burning" calories. Your metabolic rate is the speed at which this process occurs. Now, the metabolism/exercise topic seems to be a quite confusing to some people. They have thought that lower intensity exercise is the ‘fat-burning zone‘. But did you know that when exercising at a higher intensity, you burn a greater percentage of total calories.Why? You increase your metabolism, which uses more calories.

Metabolism Booster
Always eat breakfast! When you miss breakfast, your body thinks that you‘re trying to starve it because you haven't had food for a while. Then, as a protective mechanism, your metabolism slows down. We want to increase our metabolism! Food, especially complex carbohydrates, fuels your metabolism. Aerobic exercise (brisk walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) should be done on a DAILY basis, not just a couple of days a week! Regular physical exercise decreases fat stores and preserves lean body mass. When you exercise daily, you are not only successful - your metabolism will soar! Start interval training. Intervals are brief periods of more intense exercise mixed into your regular aerobic program. This helps to give your metabolism a boost. Here is an example: if you are walking, you incorporate a 1-3 minute interval of faster walking about every four or five minutes throughout your exercise time. It would look something like this: Start with at least a 5 minute warm-up, then when you get about five to seven minutes into your session, start the first interval..1-3 minutes of faster walking (or perhaps even slow jogging). When you feel a bit winded, slow down - but don’t slow all the way back down to your warm-up speed! You slow down to your normal exercising speed for the next three or four minutes and then do another 1-3 minute interval. This pattern continues throughout your exercise session. Another suggestion is to slow up the pace a little, but challenge yourself by increasing the level (perhaps a small to moderate hill). Metabolism gets a great boost by increasing your pace and/or intensity throughout the session. Your body adapts quite readily to your workout changes; therefore, you will be able to keep increasing your pace/intensity in the following weeks. You will notice the difference in your aerobic capacity when you do weight training three days per week. Toned muscles will help you to be more efficient when working out aerobically. REMEMBER…. You should always check with your physician when making any changes in your exercise regimen. This is especially important if you have specific health issues that need to be considered.

Don’t skip breakfast!
Remember, you’ll be hungry and tired all day if you skip breakfast! If you don’t have time and are headed out the door, an English muffin with a bit of peanut butter/jelly or bagel with a slice of low-fat cheese are good options. The fast-food industry has been listening to consumers and many now offer bagels, cereals, English muffins, and even low-fat muffins and pancakes. You can’t expect your mind and body to perform at their best if you haven’t filled up on some high performance fuel. It’s not a good idea to head for the gym for a workout after a long day at work if you haven’t eaten since breakfast! To avoid this, pack yourself a snack to avoid mid-morning “dashing for doughnuts”. Packing a healthy snack will help to provide you grabbing for high-fat treats. Watch out for those vending machines!! You have to plan ahead and pack snacks such as pretzels, low-fat popcorn, low-fat yogurt, or graham crackers (to name a few) unless you can get items such as raisins, fresh fruit juice, peanuts or low-fat granola bars from those machines.

Strength Training Tip
Using proper breathing technique during your weight workout is very important. Proper breathing supplies oxygen to the muscle cells and this is essential for contraction of the muscle. Think E/E = Exhale on Exertion/Effort. Exhale when lifting the weight and inhale when lowering the weight.

Don’t Forget the PUMPKIN FEST
Saturday, October 4th ..... 10 AM - 5 PM Sunday, October 5th.....11 AM - 4 PM
Check out what HealthStyles Health and Wellness has in store for you…Fun, games, and prizes too! So come on down and join us in the fun!

On the Lighter Side
Dear Lord, So far today, I’m doing all right. I have not gossiped, lost my temper, been greedy, grumpy, nasty, selfish, or self-indulgent. I have not whined, complained, cursed, or eaten any chocolate. I have not been uncharitable, rude, or unkind. I have charged nothing on my credit card! But I will be getting out of bed in just a minute, and I think that I will really need your help then. Amen.


Health Styles ‘on-going’ classes: These classes are FREE to HealthStyles Health and Wellness members 5:45 - 6:15 AM Belly Busters (Tues/Thurs) Butt and Thigh Blaster (Friday) Step Aerobics (Tues. 6:30 - 7:30 PM)

South Lyon Recreation DOES NOT host the FOLLOWING CLASSES. Members $3.00 Non-Members $6.00 (Outside instructor, Steve teaches these classes)

Circuit Pool Classes Dr’s referral needed
Monday 11AM-12PM 4PM-5 PM 7PM-8PM	Tuesday 7AM-8AM 10AM-11AM 4PM-5PM	Wednesday 7AM-8AM 11AM-12PM 6:30PM-7:30PM		Thursday 7AM-8AM 10A -11AM 4PM-5PM	Friday 10:30 - 11:30AM 12PM-1PM

The following classes are being hosted by HealthStyles through South Lyon Community Recreation.
10-week sessions (2 classes per week) Registration fee and payment at South Lyon Recreation 318 Lake Street, South Lyon, MI 48178
MON/WED Belly Buster Special 5:00 - 5:45 PM Butt and Thigh Blaster Classes 5:45 - 6:30 PM TUES/THURS Belly Buster Special 9:00 - 9:45 AM Butt and Thigh Blaster Classes 9:45 - 10:30 AM FRIDAY Total Body Workout 9:30 - 10:30 AM





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.

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.

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

Happy "October" Birthday Wishes go to...
Jack Campau.......... 10/1 Steven Pranger .......10/1 Lorna Scheffield .....10/3 Ed Grudzien ...........10/5 Marie Thompson ....10/7			Megan Hill .............10/11 Tori Serra ..............10/17 Kim Ortwine ..........10/25 John Skylarczyk .....10/26 John Pranger ..........10/28

HealthStyles Gives A Hearty Welcome to All New Members! REMEMBER… We're here for you!

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
Herbed Chicken Salad Add more chopped vegetables to this recipe to give it more color and extra Vitamins A and C.
	2 cups cooked chicken, cut into bite-size pieces ¼ cup plain nonfat yogurt ¼ cup reduced-calorie mayonnaise 2 green onions with tops, thinly sliced 1 small carrot, grated 2 radishes, grated 3 tbsp. chopped celery 2 tbsp. chopped green pepper 2 tbsp. chopped fresh parsley 1 tsp. Worcestershire sauce 1 tsp. herb seasoning (no-salt blend) ¼ tsp. freshly ground pepper (or to taste) 1 ½ tbsp. tarragon vinegar 4 leaves lettuce, rinsed and dried 1 can (8 oz.) mandarin oranges packed in fruit juice; drained; or 3 small tomatoes, sliced
Combine all ingredients except lettuce, oranges and tomatoes. Mix well, cover and refrigerate at least 1 hour. To serve, place a scoop of salad on a lettuce leaf and garnish with orange segments or tomato slices. Makes 4 one-half cup servings
Nutritional Analysis Energy …………….199 calories Fat ……………………..7 gram Saturated Fat …..……….1 gram Cholesterol ………..……..63 mg Sodium ………………….86 mg Carbohydrate ………….12 gram Protein ……………...….23 gram Excellent: Potassium, Vitamins A and C Diabetic Exchanges: 3 lean meat, 1 vegetable, ½ fruit

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.

Hit Counter