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September, 2003 |
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The following
classes are being hosted by HealthStyles through South Lyon Community
Recreation. |
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10-week sessions (2 classes
per week)
Registration fee and payment at South Lyon Recreation
318 Lake Street, South Lyon, MI 48178 |
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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 |
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Circuit Pool Classes
Dr’s referral needed |
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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
12PM-1PM
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South Lyon Recreation DOES NOT host the FOLLOWING CLASSES.
(An outside instructor at HealthStyles will be teaching these classes)
Members $3.00 Non-Members $6.00
High/Low Aerobics
(Heather)
Monday and Wednesday
5:30-6:30 AM
Step Aerobics
(Steve)
Tuesday
6:30 - 7:30 PM
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Starting Sept. 15th
Boot Camp for Kids
(Ages 10-16)
Mon/Wed
9/15-9/24
5:30pm-7:30 pm
Registration fee and payment at South Lyon Recreation
318 Lake Street, South Lyon, MI 48178
For all levels of fitness - boys and girls.
Kids will be exposed to fitness equipment and
will be put through a “workout” each session
that will be fun and educational.
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Coaches
Clinic Fitness Seminar
at HealthStyles by HealthStyles Staff |
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Saturday, Sept. 13
10AM-12:30 PM
Registration fee and payment at South Lyon Recreation
318 Lake Street, South Lyon, MI 48178 |
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Educational Fitness
Seminar for coaches, parents, and volunteers.
Learn the ‘do’s and don’ts’ of fitness training for children in sports.
Will include sport-specific drills, conditioning, core conditioning,
nutritional topics, flexibility and agility.
Clinic will focus on ages 8-18. |
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Health Styles
‘on-going’ classes: |
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*Belly Busters
(Tues/Thurs)
*Butt and Thigh Blaster
(Friday) will still be held on
Tuesday, Thursday, and Friday
5:45 - 6:15 AM
These classes are FREE to HealthStyles
Health and Wellness members |
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Coming
soon - Sport Yoga classes |
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A Little Laughter
Corner
Signs Meant To Catch Your Eye and Make You Smile |
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As Seen In Various Business
Windows |
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Restaurant window…
“Don’t stand there and be hungry, come on in and get fed up.”
Electric Company…
“We would be delighted if you send in your payment.
However, if you don’t, you will be.”
Car Dealership…
“The best way to get back on your feet - miss a car payment.”
Muffler Shop…
“No appointment necessary. We hear you coming.”
Podiatrist’s Office…
“Time wounds all heels.”
Veterinarian’s Waiting Room…
“Be back in five minutes…Sit! Stay!” |
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It’s time to
downsize food portions! |
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Knowing
the difference between serving sizes versus portion sizes
will help to keep you from overeating. |
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It is a known fact that
Americans are eating too much. They are heading for obesity and the health
risks associated with being heavier. The trend toward larger food portions
is partly to blame for the growing number of overweight people today.
The National Institute of Health states that more than half of Americans are
overweight and at risk for weight-related diseases such as diabetes, high
blood pressure, cancer, heart disease, stroke, osteoarthritis and even sleep
disorders.
Even though this trend probably started in restaurants, it has now made its
way into our homes. “According to a study published in the Jan.22, 2003,
issue of the Journal of the American Medical Association, the average
portion sizes and caloric content for foods such as hamburgers, snacks and
soda have increased considerably.”
Items such as salty snacks are 60% larger; soft drinks have increased in
size by 52%; hamburgers have increased in size by 23%
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Knowing the right amount of food is to understand what a serving size is. A
serving has a specific amount of calories and nutrients. Examples are:
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- A medium orange/apple = size of a tennis
ball
- A cup of fruit=size of a baseball
- One ounce of cheese = size of four dice
- One tsp. of peanut butter = the tip of
your thumb
- 3 oz. meat = size of a deck of cards
- A medium potato = size of a computer mouse
- An average bagel = size of a hockey puck
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A portion is the amount you choose to eat and is
usually more than a serving size. Make sure to read food labels for serving
sizes.
Suggestions: Don’t go back for seconds, split a meal/dessert with your
spouse/friend, leave a portion on your plate and cover with a napkin. |
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Eat several small
meals during the day that include quality, healthy snacks. |
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There’s a
difference between eating ‘til your stuffed and
eating ‘til your comfortable!
So…eat when you’re hungry, but stop when you feel comfortable. |
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Choose quality snacks: |
- Vegetables - One of the best snacks on the
market! Put assorted veggies on a
plate and use a light ranch dip. Yum, Yum!!
- Cereal - Choose high fiber, low sugar
cereals .
- Popcorn - Look for the healthier versions
that are 98% fat-free, or plain popcorn. Yes, you can drizzle on just a
bit of margarine (no trans-fats). It’s still better than eating the
full-fat brands.
- Yogurt/Frozen Yogurt - Buy plain yogurt
and add something to it like a serving
of fruit or low-fat granola.
- Put fresh berries in the freezer for a
refreshing treat.
- Fruits/Fruit Smoothies - A great and
healthy snack. If you make a fruit smoothie, the dairy will sustain you.
- Popsicles/Frozen Fruit Bars/Yogurt Bars-
The 100% fruit choices are an especially fine snack.
- Make a batch of decaf iced tea. Add the
sugar substitute Splenda and lemon
juice. Freeze in plastic Popsicle mold for a cool snack.
- Ice Cream - This is not an everyday snack!
Low fat is the best choice. Breyer’s Light Vanilla or Smart Ones fudge
bars can satisfy your ice cream/chocolate cravings.
- Granola Bars - Be careful here! The
chewier they are, the more sugar and fat
they contain. Healthier versions are crunchier and not chocolate-coated.
Read
the label!
- Cookies - BE AWARE! These should not be a
regular snack, even if they’re
low/fat-free. Read Labels!
- Peanut Butter - Ok… if you just eat one
tablespoon and with only whole grained
crackers or toast.
- Fill a low-carb tortilla with a thin later
of hummus (good protein). Top with
sprouts and thinly sliced tomatoes.
- Indulge in a small handful of nuts or
pumpkin seeds.
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HealthStyles Fitness Center Members |
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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. |
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New Fitness
Programs |
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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. |
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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. |
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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. |
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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. |
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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. |
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Recipe Corner |
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Berries
with Baked Meringue
Serves 4
Meringue topping has all the appeal of any great dessert - its toasty
"crust"
reveals a luxuriously puffy, glossy and sweet white interior. What a
delicious,
fat-free way to highlight a hot, gooey layer of tart-sweet mixed berries. |
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1 16-ounce bag frozen
mixed berries
Grated peel of ½ orange (orange part only)
2 teaspoons granulated sugar
Topping:
2 large egg whites*
1/8-teaspoon cream of tartar
3 tablespoons granulated sugar |
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Preheat oven to 350 degrees F. Place the berries
in a saucepan on low heat. Stir in orange zest and sugar, and cover. Cook,
stirring occasionally, until berries are hot throughout. Drain excessive
liquid and reserve for later use. **
Meanwhile, beat egg whites with an electric beater on medium in a clean,
grease-free, glass or metal bowl. When they're foamy, stop and add cream of
tartar. Continue to beat; when soft peaks form, continue beating while
sprinkling in sugar in a slow stream. Continue to beat until peaks are stiff
and glossy.
Working quickly, divide the hot, not-too-liquid fruit among four ovenproof
bowls
or teacups. (A slotted spoon is helpful here.) Dollop (spoon a puff on) and
spread the meringue over each bowl, and place them all in the oven on the
middle
rack.
Bake 10-12 minutes, until the meringue is light brown and puffy, and the
fruit
underneath is still hot and juicy. Serve each bowl with a saucer or plate
underneath. Warn others that the bowls are very hot.
* To separate an egg's white from its yolk, crack the egg in half. Keep one
half
in each hand; over a bowl, pour the yolk back and forth between the two
eggshell
halves, so the white drips into the bowl. Reserve the yolk for later use, or
discard. |
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Nutritional Analysis
106 calories
0 milligrams cholesterol
23 grams carbohydrate
27 milligrams sodium
2 grams protein
0 grams fiber
0 grams fat
0% calories from fat
0 grams saturated fat 0% calories from saturated fat |
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PERFECT HEALTH
PACK I |
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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! |
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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. |
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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 |
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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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Read Back Issue,
September, 2002 |
December, 2002 | January, 2003
| February, 2003 |
March/April, 2003 |
May, 2003 |
June, 2003 | July, 2003
| August, 2003 |
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