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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: #4 |
April 1/2009 |
Greetings!
Welcome to the fourth 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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| Oh My Aching Back! |
 The number of people that are dealing with some kind of back injury is astounding. What is unfortunate is that many of these people, once they are feeling better, are not doing anything to prevent injuries from happening again.
Let me first be clear about getting a diagnosis. If something has happened and back pain is a result... see your doctor. It could be any number of things, some more serious than others. You need to know before you attempt to do anything that may make it worse. That said, if your doctor and/or physical therapist has said that you can go back to normal activities, then you should be considering a back strengthening program that is specifically structured to deal with your issues.
You may have heard that strengthening your abdominals protects the lower back. Well, it can. The abdominal muscles can act like a girdle. When they are contracting and "cinching up" they create internal (intra-abdominal) pressure that pushes outward against the spine and supports the low back.
The core muscles (abdominals and low back) are also used to prevent moving, such as rounding or rotating. These movements, particularly when lifting or carrying, can put uneven pressure on intervertebral disks and create and/or worsen back pain or discomfort. Strengthening the core to help you brace/support can help keep your back in a safer position.
So if you have experienced back pain, but have been cleared for activity, see one of our Personal Trainers to have a program created to help you stay pain free.
I will be running a Healthy Back small group training on Tuesdays and Thursdays at 8:30am. Contact me for more details. Mark Nutting |
| Mom Was Right |
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Mom was right when she said "Eat your breakfast, it's the most important meal of the day!".
How many of you walk out the door each and every morning skipping breakfast? I would guess that a vast majority of individuals do. Personally, I can't function without it. I'm grumpy, tired, can't focus, and lack energy if i go without. It's pretty much a lock that i have my breakfast.....even if it's some sort of smoothie.
So, what are some of the benefits of breakfast that those who skip it are missing out on?
Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:
A more nutritionally complete diet, higher in nutrients, vitamins and minerals.
Improved concentration and performance in the classroom or the boardroom.
More strength and endurance to engage in physical activity.
Lower cholesterol levels.
How about in terms of weight control?
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
Will eggs increase my cholesterol levels?
"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.
Well, what are some good breakfast ideas?
Even if you think you don't have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include:
- A veggie omelet and a piece of whole-wheat toast
- A whole-wheat English muffin with low-fat cheese, a - scrambled egg, and slice of tomato or lean ham
- Smoothie made with fruit and low-fat yogurt
- Salmon on 1/2 whole-grain bagel with light cream cheese
- Whole-grain cereal with fresh fruit and low-fat milk
- Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
- Low-fat yogurt and a piece of fresh fruit
- Yogurt smoothie and breakfast bar
- Hard-boiled egg and a banana
But, I don't like breakfast foods!
Eating breakfast doesn't mean you have to eat typical breakfast foods. The idea is eating something nutritious at the start of your day. If that means a turkey sandwich on whole wheat with a glass of milk and an apple, or chicken breast with brown rice.....perfect!
But I'm not hungry in the morning!
Breakfast doesn't need to be a full meal. Some low fat yogurt and fruit isn't a huge meal, but will provide fuel that your body and brain will appreciate at the start of your day.
Resource: WebMD
Contact me or another one of our Personal Trainers to get started on the Drop It! weight loss program.
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| Group Exercise Announcements |
 Two New Group Rides!
Starting April 8th Group Ride will be offered on Tuesdays at 8:30am and Fridays at 5:30. The Tuesday 5:30am class will no longer be offered.
Our new cycling program, Group Ride, is now offered 5 times per week on Sundays at 9am, Mondays at 5pm, Tuesdays at 8:30am, Thursdays at 8:30am, and Fridays at 5:30am!
The sign-up sheet to reserve a bike is at the service desk.
Unsure about trying a new class?
Have you tried Group Ride yet? Or Group Power, Group Centergy, Boot Camp....fill in the blank with any class.
Many individuals have said they were feeling nervous about taking their first class. This is completely normal. For your first class be sure to come to the studio at least 5 minutes before class, so the instructor can help you set up your bike or advise on whatever equipment is needed. Let the instructor know about any previous injuries that may effect your participation in class. If you are concerned that your fitness level may make the class difficult to complete, then tell your instructor before the start of class that you are planning on staying for only the first 4 or 5 songs. This gives you an oppurtunity to gradually improve your strength/stamina by adding an additional song each time you take class (or when you are ready) and lets the instructor in on your plan while preventing them from worrying that you are leaving early because you are not feeling well. Taking class is not an all or nothing option. It's your class experience. We want it to be a great one so you keep coming back and you reach your fitness goals!
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| Spiced Curried Yogurt & Corn-Tomato Salsa |
Often times sauces or dips can be the downfall of your diet. Here are some low calorie alternatives from diet.com
Spiced Curried Yogurt
1 cup non-fat plain yogurt
1-2 tsp yellow curry powder
1/8 tsp crushed red pepper
2 garlic cloves, minced
1 tsp fresh lemon juice
Instructions
Combine all ingredients in a small bowl and mix well.
Serve over chicken, tofu, garbanzo beans, veggies, rice or with pita bread.
Yield: 1 cup. Serving size: 2 tablespoons.
Servings: 8
Nutrition Information:
Calories: 17, Protein: 1g, Carbs: 2g, Fat: 0g, Saturated Fat: 0g, Sodium: 24mg, Fiber: 0g
Corn-Tomato Salsa
Ingredients:
1 cup frozen corn, thawed
2 cups chopped tomatoes
2 tablespoon chopped red onions
1/4 cup diced green bell peppers
2 tablespoons chopped cilantro
1/2 teaspoon cumin
1 small jalapeno, diced
1 tablespoon fresh lime or lemon juice
Salt and black pepper to taste
Instructions:
Combine all of the ingredients in a bowl and season to taste with salt and pepper.
Allow salsa to sit in the refrigerator for about 20 minutes to allow flavors to combine.
Yiled: about 3 1/2 cups. Serving Size: 1/4 cup.
Servings: 14
Nutrition Information:
Calories: 16, Protein: 1g, Carbs: 4 g, Fat: 0 g, Saturated Fat: 0 g, Sodium: 3 mg, Fiber: 1 g | |
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Best wishes,
Your friends at Saco Sport & Fitness |
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