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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 some of the available groups. |
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Connect with other members, see what's happening, read our blogs. |
| Racquetball Leagues |
Racquetball League sign ups.
Sept 14-Oct 28 Sign up by 9/709
Nov 9-Jan 6 Sign up by 11/2/09
Jan 11-March 10 Sign up by 1/4/10
March 22-May 12 Sign up by 3/15/10
June 7-July 28 Sign up by 5/31/10 |
| Gift Cards |
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Now Available!
Saco Sport & Fitness Gift Cards
Can be redeemed for: Membership, Drop It! Weight Loss Program, Personal Training, Service Desk Items |
| Tanning |
| Our tanning booth and bed have all new bulbs!
See the Service Desk for more information. |
| Parties |
Book your pool party today at Saco Sport and Fitness!
Birthday, Team or Club Parties available
For more information, contact:
Kelly Scrivener 207-284-5953 ext.23 | |
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| Volume #2 Issue: #14 |
September 1/2009 |
Greetings!
Welcome to our fourteenth issue of the Saco Sport & Fitness Get Fit newsletter. Please share it with your friends. |
| Performance Juice Bar |
You may have noticed the change in custom drinks at our Service Desk. We're now offering the highest quality, whole food shakes for Recovery, Performance, Meal Replacement, and more. You may also add custom ingredients such as protein, creatine, L-glutamine, fiber, etc.
Our Shakes are now:
*100% Crushed Fruit
*All Natural
*Nutritionally Dense - our shakes use only vine-ripened fruit
*No Added Sugars!
*Made with NO artificial ingredients or colors
(They make great shakes for our kids.)
Did You Know... that a hard workout can deplete our glycogen (energy) stores and that we have a very narrow window to replace them fully. The longer we wait, the less complete the uptake, the less ready we'll be for the next workout. Have food or a Recovery Shake as soon as possible after a bout of exercise to maximize your benefits.
(For your convenience, you can now put money on account to use for drinks or other items as you need. Ask at the Service Desk for details.) |
| Newsletter Back Issues |
We've had such a great response to our e-newsletters that we wanted to allow new subscribers to access newsletters that they had missed. We also wanted everyone to have an easy way to reread some of your favorite articles and recipies.
As always, please pass these newsletters along to your friends and family. | |
| Member Wins Two Events at Senior Games |
 Karen Reardon, physical education teacher and coach at South Portland High, returned from the national Senior Games in California with two gold medals in her 50-54 age group. She won the shot put with a toss of 35' 2", and then two days later won the discus at 95' 1". Our whole-hearted congatulations go to Karen for her exceptional achievement and the example she sets for others.
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| Exercise Tips |
When time is an issue or you want to increase the metabolic demand of your workout, you can super-set exercises. Super-setting is alternating sets of two opposing movements or muscle groups. An example would be doing a set of chest press immediately followed by a lat pulldown, return to chest press, then lat pulldown, etc. Other example combos could be Leg Press/Leg Curl or Biceps Curl/Triceps Extension. The idea is that you can work more intensely because there is less down time. One muscle group is working while the other (the opposite) is resting.
-Mark |
| Group Exercise Announcements |
Tuesday, Sept. 1st starts the Fall Group Ex Schedule.
Please note the changes for weekday mid-morning class times. Classes that through the summer have been running at 8am are now moving to 8:30am, 9am classes to 9:30, and 10am to 10:30.
There is one exception! Monday mid-morning Spinning will be held at 8:30am (it is not moving to 9:30).
This will take effect on Monday, Sept. 7th Labor Day!
Gym Kadoodle
Pre-School Fun and Fitness
Movement exploration & song for children (2½ -5yrs.)
Fridays at 9:30am
6 half hour classes, Sept. 18th through Oct. 23rd
Members $38 / Non-members $48
Sign up at the service desk.
HULA HOOPING
Tuesdays 7:30-8:30pm
September 22nd - October 27th
6 week session $66
Learn to hoop in a custom-made, adult-size hula hoop (those little ones are just too hard to start with). Instructor, Christine MacDonald, lost 60 lbs. getting fit with her hula hoop 3 years ago. You will be hooping and smiling in no time! Hoops will be available on site for you to use at the workshop with option to purchase if you get hooked and want to practice at home.
Click here to see the Group Exercise schedule
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Beef Daube Provençal (Beef Stew) |
Best Beef Recipe. This classic French braised beef, red wine, and vegetable stew is simple and delicious. It stands above all of our other beef recipes because it offers the homey comfort and convenience of pot roast yet is versatile and sophisticated enough for entertaining. Garnish with chopped fresh thyme. --Recipe by Lia Huber (November 2004)
Yield 6 servings (serving size: about 3/4 cup stew and 1/2 cup noodles)
Ingredients
2 teaspoons olive oil
12 garlic cloves, crushed
1 (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
1 1/2 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 cup red wine
2 cups chopped carrot
1 1/2 cups chopped onion
1/2 cup less-sodium beef broth
1 tablespoon tomato paste
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
Dash of ground cloves
1 (14.5-ounce) can diced tomatoes, undrained
1 bay leaf
3 cups hot cooked medium egg noodles (about 4 cups uncooked noodles)
Chopped fresh thyme (optional)
Preparation
Preheat oven to 300°.
Heat olive oil in a small Dutch oven over low heat. Add garlic to pan; cook for 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan. Sprinkle beef with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan, and bring to a boil, scraping pan to loosen browned bits. Add garlic, beef, remaining 1 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf) to pan; bring to a boil.
Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles. Garnish with chopped fresh thyme, if desired.
Note: To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on HIGH for 5 hours.
Nutritional Information
Calories: 367, Fat: 12.8g (sat 4.3g,mono 5.8g,poly 0.9g) Protein: 29.1g, Carbohydrate: 33.4g, Fiber: 3.9g, Cholesterol: 105mg, Iron: 4.3mg Sodium: 776mg, Calcium: 76mg | |
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Best wishes,
Your friends at Saco Sport & Fitness |
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