Get it Back Give it Back
"There are no shortcuts to any place worth going." - Beverly Sills
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| The Journey Begins ! |
 Congratulations to all this year's Get it Back participants. As your week unfolds you will be meeting new friends and finding many new ways to help you along your journey. For some of you coming to a club is very familiar but for many this is a first. Always remember our Global team is here for you. If you have a question we are positive someone else will have the same question in their mind. Feel free to ask any of the Global Team and always know that both my office doors are open for you. Enjoy your journey, I look forward to seeing you in classes, and over the months I will also join in on some of your training sessions. In health
Darcia Fenton
General Manager
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| Greetings! |
Welcome to the new year! Welcome to the Get it Back Give it Back program at Global Fitness Centre. Week one is underway and the energy is buzzing!
My name is Rene Unser and I am the Director of the Fitness Department. Over the course of your journey with the Get it Back Give it Back program, I will be working behind the scenes to help create weekly newsletters filled with tips, recipes and articles to help you stay on track with your weight loss and fitness goals.
Please make time to read through these weekly newsletters as they will not only be filled with helpful tips and motivation but information on future weight in's, out trips, challenges and more!
I have been in the fitness industry for over 17yrs and one thing I want you all to remember, during your journey, is 'the toughest part of every workout is just getting there.' I encourage you to remember and embrace this quote because if you can make 'showing up' your first focus, I promise the hardest part is over. Your trainers and the Global staff will inspire you from there and before you know it... habits are formed! The 'tools' are at Global and the passion is within you!
We have faith and belief in all of you. So let's work together to build new habits. Through that you will build a stronger... healthier and more confident you!
Smiles,
Rene Unser Director of Fitness Department Global Fitness Centre |
| Weekly Challenges | |
 For the week of January 17th to 23rd your weekly challenges are to attend 1 Power Series Class and 1 Yoga Class.
Yoga classes are held in our PUR Yoga Studio, down the hall from the woman's change room, on the right hand side. As a Silver member you can pre -book you yoga classes up to one week in advance by calling or stopping by the front desk. When you arrive at the club stop by the front desk to pick up a yoga tag, you will need a yoga tag to attend all yoga classes.
For Power classes held in our group fitness studio all you need to do is show up. If you are attending one of our Power Cycle classes it is always best to book in advance to secure your space. When you arrive at the club pick up your cycle tag at the front desk.
Don't forget to mention to the instructor that you're part of the Get it Back Give it Back program. They will be able to provide appropriate modifications and support you during class. We have a very talented, highly certified and passionate team who will embrace your attendance through out the program!
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| Mark Your Calendar! | |
Wednesday January 19th
Natures Fare
6:30 - 8:30pm
Sign up at Vitamin desk
FREE EVENT
Thursday January 20th
Global Fitness Centre (in group fitness studio)
Group Fitness Class with Del
7:00 - 7:45pm
Tuesday, Jan 25 or Thursday Jan 27th
Natures Fare Tour
7:00 PM
Pick which night works for you, discuss with your trainer.
Sign up at the front desk which night you can make it.
Next Week
Kitchen Sweep
In your welcome package you received a sheet to write down for your trainer everything in your fridge and cupboard that you discarded or donated to the Food Bank.
(Feel free to bring in anything for donation, we will call the food bank for pick up)
NEW ADDITIONS FOR YOUR CALENDAR
Wednesday, Feb 2nd
Beth Hanishewski
Mind Set Coaching
Beth was the lively gal on the first night, she is full of energy and passion.
7:00 PM
Global Fitness Group Fitness Room
Beth's blog...
www.mindsetcoaching.com
Live Inspired...
www.inspiredhabits.com
BE happy for life...
http://beth.happygirlsforlife.com/
Wednesday, Feb 9th
Make Note - this is NOT on your three month Calendar
Wednesday Night at 7:00 PM
Detoxification
Dr. Brett Phillips & Dr. Brent Barlow
Okanagan Naturopathic Health
Monday, Feb 28th or Thursday, March 3
Pick which night
Sign up at Front Desk
Total E-CLips Spa Night
Harvey Avenue Location
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Fit Tip of the Week
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 Breaking Unhealthy Food Associations By: Greg Maarschalk
Many of us get into the habit of enjoying unhealthy food and drink while we're doing everyday things like watching our favorite TV shows, visiting cinemas, going to our favorite club, etc.
Every time you go to the movies do you habitually order a large popcorn, ice-cream, large coke, bag of lollies or chocolates before sitting down? Or can you watch your favorite soap opera without a cup of coffee or tea and a few chocolate biscuits?
If the answer is yes and no respectively, you could have some unhealthy food associations that could be making you heavier or preventing you from losing weight.
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Exercise of the Week |
Lateral Shoulder Raise
By: Dr. DanStarting
Position
-grasp two dumbbells with a closed, neutral grip.
-Position the feet shoulder-or hip-width apart, with the knees slightly flexed, torso erect, shoulders back, and eyes focused ahead.
-Move the dumbbells to the front of the thighs, positioning them with the palms facing each other.
-Slightly flex the elbows and hold this flexed position throughout the exercise.
Upward Movement Phase
-Raise the dumbbells up and out to the sides; the elbows and upper arms should rise together and ahead of the forearms and hands and dumbbells.
-Maintain an erect upper body position with the knees slightly flexed and feet flat.
-Do not jerk the body or swing the dumbbells upward.
-Continue raising the dumbbells until the arms are approximately parallel to the floor or nearly level with the shoulders.
Downward Movement Phase
-Allow the dumbbells to descend slowly back to the starting position.
-Keep the torso and knees in the same position.
Major muscles involved; Deltoids |
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| Article of the Week |
 DELAYED ONSET OF MUSCLE SORENESS
By Rene Unser
Credit: American Running Guides Founder and Ultra Marathon Runner, Jim Vernon
As your training progresses from week to week, you will no doubt be pushing your body and using your muscles in new ways. Additionally, you will likely be presenting your body with the associated post workout pain, known as Delayed Onset of Muscle Soreness (DOMS). Experts say that the pain occurs between 12 to 48 hours after a workout. However, the pain can be reduced and doesn't have to be a part of your weekly ritual.
DOMS is thought to be the microscopic tearing of muscle fiber caused primarily by eccentric muscle contraction during exercise coupled with the increase in muscle temperature. Inflammation and swelling activate and sensitize the pain receptors around the affected muscle areas. The result is muscle soreness, reduced strength and range of motion.
Consider the following methods to alleviate the symptoms:
- Time - The pain will go away within a week. Any longer may be a sign of something more serious. If this occurs, consult your physician.
- Perform a short warm up and cool down period.
- Keep moving - Low impact exercises throughout the rest of the day will increase the blood flow to the areas to reduce the soreness and improve healing.
- Perform some easy, additional, stretching after exercise. Sign up for one of our yoga classes.
- Avoid making significant increases in the intensity of your workouts over a short period of time.
- Ice Bath - Hard to think about, but spending 5 minutes in a cool bath will decrease the swelling. Try it after your workout.
- Massage - Give yourself a gentle rub to the affected areas routinely for several minutes throughout the day.
- Utilize nonsteroidal anti-inflammatory medications to decrease soreness.
- Keep on Charging! Continued training will develop your strength and reduce DOMS.
By following some of these suggestions, you may be surprised that the soreness associated with the continuous training sessions from week to week won't correlate. The symptoms will actually decrease dramatically and the workout that caused pain the month before will be much easier. The body is an amazingly adaptable instrument. |
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| Recipe of the Week
Submitted by Leslie Park |
Morning Glory Muffins
These muffins are especially good warm. Perfect for popping into lunch boxes or as an an after-school treat, your kids will gobble these up as though there wasn't a vegetable in sight. For an extra nutritional boost, replace half the flour with whole wheat flour.
Cook Time: 22 minutes
Ingredients:
1 1/2 cups all-purpose flour
1/2 cup oats (not instant or quick cooking)
1 tsp baking powder
1 tsp baking soda
Pinch of salt
1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/2 cup firmly packed brown sugar
1 egg, lightly beaten
1/4 cup canola oil
1 tsp vanilla extract
1/2 cup fat-free milk
1 8-ounce can crushed pineapple
1 1/2 cups freshly grated carrots (about 2 medium carrots)
1/2 cup raisins
Preparation:
Preheat oven to 350 degrees. Line a 12-cup muffin pan with paper liners or spray muffin pan with nonstick cooking spray.
Whisk flour, oats, baking powder, baking soda, salt, cinnamon, ginger and nutmeg in a large bowl.
In a medium bowl stir brown sugar, egg, oil, vanilla extract, and milk until well combined. Stir in pineapple, carrots and raisins.
Add wet ingredients to dry, and mix until just moist. Fill muffin cups 3/4 full.
Bake for 20-25 minutes, until toothpick comes out clean or tops spring back when pressed.
Makes 12 muffins
Per Muffin: Calories 203, Calories from Fat 50, Total Fat 5.5g (sat 0.5g), Cholesterol 18mg, Sodium 167g, Carbohydrate 35.5g, Fiber 2.2g, Protein 4g
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Keep up the hard work and stay positive!
Sincerely,
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Get it Back Give it Back Team
Global Fitness
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