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| Small Group Training |
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Small Group Training is a series of semi-private Training sessions with 2 to 5 members working together toward similar goals with a Personal Trainer. The group meets at the same time each week for eight weeks unless otherwise stated by the Personal Trainer. Click HERE to see current sessions that you can join. | |
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| Volume #2 Issue: #2 |
March 1st/2009 |
Greetings!
Welcome to the second issue of the new Saco Sport & Fitness Get Fit newsletter. We hope that you like it and will share it with friends. |
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| Survival is NOT Enough! |
I've been thinking about how many people are satified just to survive. Club members that you see doing the same thing day in, day out and they never seem to lose the weight or progress in abilities. I know that there are challanges/difficulties that can hold us back. Sometimes they are greater than others, but they're always there in some way, shape, or form. My concern is that those people become trapped in a frame of mind that locks them into mediocrity. Whether we're talking about fitness, business, or life, some people seem to set their ceilings too low.
How long have you been plugging away and not really getting any closer to your goal? Have you given up on achieving it and are accepting not getting any worse as being good enough?
It's about your mindset. Reevaluate your goals. Think about what it is that you truly want to achieve, not simply what is acceptable. How do you move forward? Well, first you have to care enough to step out of comfort zone of "same old, same old". Does losing the weight mean enough to you to do something higher intensity than just coming in and walking on the treadmill? (not that that isn't OK to start there, but you need to build to doing more) Analyze your obstacles. Is it lack of information, accountablity, time, or support that's holding you back? Define it and take the steps to change it. If you need help, get it. What is it worth to reach your dreams? It starts with a little extra effort, a little extra planning, a little extra believing that you can achieve what it is that you truly want.
Amazing things can happen with a little extra effort, but you have to care enough to break out of the status quo. Watch this video for a little extra motivation! 212 the extra degree |
| Sets and Reps: What's in a Number? |
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There seems to be a general assumption that everyone should be doing 3 sets of 8-12 repetitions for your weight training workout, but there are a couple of key points that I want to bring your attention to.
First, SETS: there is a body of research that concludes that most of the benefits of resistance training can be achieved by doing one set to failure and that additional sets, while they do have additional value, have a diminishing return (i.e. doing 2 sets does not give you twice the benefit of doing 1 set. It gives you less.) Of course how many you do in your program depends on your own individual goals and current training status. I typically use between 1-3 sets with most of my clients.
Next, REPS: Low reps and high weight deliver greater strength benefits. High reps and lower weight give greater muscle endurance. Most general conditioning tends to fall between that, somewhere between 8-15 reps.
Now here's the important stuff about reps:
- Any of these repetition ranges will "tone" the muscle. "Tone" is what active muscles feel/look like.
- None of these are magic "get leaner" ranges. Getting leaner depends on your total program and your nutrition.
- Whatever you or your Personal Trainer chose for your top rep, that is NOT where you should stay. It's a graduation number. i.e. if you're using 10 reps as your number, when you can do 10 reps in perfect form, you graduate. Raise the weight by the smallest increment that you can. Next time, if you can do 10, raise the weight again. Keep raising by small amounts until you reach a point where you can't get 10 reps. That's your workout weight. Stay with that until you can get 10 reps and then, guess what, you graduate. Raise the weight. Keep the progress happening.
As always, if you are unsure about what you should be doing to reach you goals in the most effective, efficient way, contact one of our Personal Trainers for assistance. Personal Trainer information |
| Group Exercise Announcements |
 New Addition to the Cycling Studio!
Group Ride is now offered on Sundays at 9am and Tuesdays at 5:30am, with more classes to come in the near future! The sign-up sheet to reserve a bike is at the service desk. There is still space available in this week's Tuesday 5:30am class.
Many of our members are already avid fans of Spinning, and now, starting March 1st, we will be offering a 2nd cycling program called Group Ride! This program, like Group Power, Group Step, Group Centergy, and Group Active, is a carefully designed group excercise experience created by Bodytrainingsystems and delivered to you by our specially trained instructors. These classes go through an extensive testing phase during their development to be sure the music is appealing and motivating, the movements are safe and effective, and that it is easy to understand and follow.
Everyone finishes first in Group Ride! Pedal in groups, roll over hills, chase the pack, climb mountains and spin your way to burning calories and strengthening your lower body. This 60 minute cycling program is geared to anyone who can ride a bike. Motivating music, awesome instructors and an inspiring environment lets you Ride On!
New Yoga Instructor
Please welcome our new yoga instructor, Celina McMichael,
who will be teaching Hot Yoga on Thursdays at 7:45pm and Restorative yoga on Sundays at 7am.
Starting March 12th
On Thursdays at 9:30am we will now be offering Group Active, which will replace Step Basics at 9:30am and Zumba at 10am. If you loved Step Basics, we think you'll love Group Active too, plus you will get the added bonus of strength training, balance, core, and flexibility work! If you love Zumba, we are still offering classes on Tuesdays at 4:30 and Fridays at 5:30pm.
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| Asparagus With Sole |
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from diet.com
Ingredients
1 lb asparagus
1 lb Sole fillets (4 pieces approximately the same size)
1/4 tsp salt
1 teaspoon garlic powder
1/2 tsp grated lemon or lime peel
4 Tbsp lemon or lime juice, freshly squeezed
1/8 tsp Black pepper
1 Tbsp Chives, finely chopped
1 tsp mustard
Instructions
Cut asparagus into 3 inch lengths. Cook in 2-quart saucepan in lightly salted water for 5 minutes, drain. Set aside.
Season the skin side of the sole fillets with salt, garlic and lemon or lime peel. Place asparagus spears at one end of each fillet.
Roll up fillets with asparagus spears inside and secure with plain round toothpicks. Place in a 2-quart oven-save casserole dish liberally sprayed with non-stick cooking spray.
In a small bowl combine remaining ingredients and pour over fish. Bake in a 400°F oven for approximately 15 to 20 minutes or until fish flakes easily. Baste fish every 7 minutes.
Servings: 4
Nutrition Information:
Calories: 140, Protein: 24g, Carbs: 6 g, Fat: 2 g, Saturated Fat: 0 g, Sodium: 210 mg, Fiber: 3 g |
| Movement Makes Us Happy |
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Without getting into the brain research at this time, and there's an ever growing amount of it, movement makes us feel good. There is a joy to moving (as in this video) uninhibited, spontaneous, and free. I hope this video impacts you as it does me. Get up and move. You'll be happier for it. Click HERE. | |
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Best wishes,
Your friends at Saco Sport & Fitness |
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