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Nutrition Class Starts Wednesday February 25th |
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Fitness Inside & Out is starting the nutrition and cooking class on Wednesday, Feb. 25 at 5 p.m. The two other classes will be Wednesday, March 4 and March 11 at 5 p.m. Don Splain, who trained at the prestigious Culinary Institute of America, is featured for the cooking demonstration. The cooking class will be on a Saturday to be determined from 10 a.m. to noon. Topics covered in the class, include the basics of nutrition and what your body needs, food label distortions and ingredients to avoid. Please let Mike know if you are interested in this class with Mike and Don, which will include 3 sessions (1-hour each) and a cooking demonstration. Space is limited so email Mike at naplesfitness@comcast.net or call 239-649-7181.
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| Mayo Clinic Special Report February 2009: Lifelong Exercise & Aging |
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The following is a summary and excerpts from a Mayo Clinic Special report:
Many of the physical changes that are blamed on aging are actually the result of inactivity and other lifestyle choices. It's possible not only to maintain the strength and flexibility that you had when you were young, but also with continued vigilance, to actually improve it over time. Perhaps the single most important thing you can do to maintain your ability to keep doing the activities you enjoy is to become and stay physically fit. Regular exercise can not only help you get through the tasks of daily life better, but it can also help you avoid illness and injury, two of the main reasons people enter nursing homes.
Regardless of how well you take care of yourself, time takes a toll on your body. As you age, your muscles typically beocme weaker, your bones become more brittle and susceptible to fracture, and your tendons lose elasticity, making you less flexible. To counter these changes, a well balanced program incorporates five major components: aerobic exercise, strength training, core stability, flexibility, and balance. Leading a physically active lifestyle is important for your health, but regular exercise brings even greater rewards. Since 60 to 80 percent of Americans will experience low back pain in their lives, this may be the most compelling reason for many people to strengthen their core muscles. |
| Rate Your Fitness Components!! |
| The Mayo clinic report summarized above talks about a well-rounded fitness program consisting of aerobics, strength training, core stability, flexibility, and balance. Talk with your trainer on some exercises to improve your overall fitness and set some goals.
If you golf or play tennis, incorporating more stretching and core work will help you to not only improve your performance but also to dramatically improve your recovery. Golfers will often play two or three days in a row and then fail to do any streching after they play. If you have a routine to work on specific stretches after you play, it will increase your flexibility, improve recovery, and decrease your chance of injury. Working out with a trainer and getting massages gives you a great foundation to your training. The extra stretching, cardio, core work, balance, or stability training completes your program. Talk with your trainer about what you should emphasize.
When doing aerobic activities alternate your cardio between several different activities and increase your heart rate at various times throughout.
Fitness and nutrition go hand in hand. To get more information on nutrition join the class beginning Feb. 25 or talk to Mike about specific questions that you have. |
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Update Medical Information
with Your Trainer |
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I have been creating a confidential database with our clients so we have current medications on file. I just have 15 clients so far. Ask your trainer for a medication sheet to update your records. Because medications have side effects, it's important for us to know what you are taking so we can stay alert for issues that may affect your training and overall health. Thanks!!
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Tell a friend! |
Complimentary Tour Cards
Are Available!
We have complimentary session cards that you can give to your friends or family to set up a tour and appointment with one of the trainers. Ask your trainers for more details.
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Chicken-Orzo Salad with Goat Cheese
Serving Size Six
Ingredients
1 1/4 cups uncooked orzo (rice-shaped pasta)
3 cups chopped grilled or baked chicken breast strips
1 1/2 cups trimmed arugula
1 cup grape tomatoes, halved
1/2 cup chopped red bell pepper
1/4 cup chopped red onion
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
2 tablespoons red wine vinegar
1 tablespoon extravirgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
6 tablespoons (1 1/2 ounces) crumbled goat cheese Preparation
1. Cook pasta according to package directions, omitting salt and fat; drain well.
2. Combine pasta, chicken, and the next 6 ingredients (through oregano) in a large bowl; toss well.
3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese.
Nutritional Information
Calories: 295 (23% from fat) Fat: 7.7g (sat 2.9g,mono 2.8g,poly 1.1g) Protein: 24.4g Carbohydrate: 32.1g Fiber: 2g Cholesterol: 55mg Iron: 2.4mg Sodium: 788mg Calcium: 40mg
Laura Zapalowski, Cooking Light, APRIL 2008 Vary salad with various cheeses like feta, or blue cheese. Use brown rice instead of orzo to improve nutritional profile. | |
| Staff Contacts |
Maristella Battilana: 601-7502
Patricia Burdick: 272-6747
Mike Edwards: 272-4111
Dustin Finucan: 404-9241
Will Healy: 348-5797
Janet Herrberg: 293-8068
Susan Minor: 537-4583 |
| Cardio Corner |
| Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigourous-intensity activity a week for basic health benefits. That would be 30 minutes five times a week for moderate activity or 25 minutes three times a week of vigorous activity. Put your initials on the cardio board and set your monthly goals!!
1. PMF 1895
2. JF 950
3. SH 537
4. JWM 510
5. SA 390
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