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Book your party today at Saco Sport & 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: #15 |
September 15/2009 |
Greetings!
Welcome to our fifteenth issue of the Saco Sport & Fitness Get Fit newsletter. Please share it with your friends. |
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| Fall Fitness Expo at Saco Sport & Fitness |
Coming in October and coinciding with BTS Group Exercise launches (dates TBA), is the first SSF Fall Fitness Expo.
The Expo will give you an opportunity to hear about and try new training techniques. Sessions will be 30 minutes in length and cover topics such as Heart Rate Training, Medicine Ball Mania, my new area of research...Brain Fitness, and more. Not all sessions are set at this point and if you have something you'd like to see a presentation on, contact me ASAP at mnutting@sacofitness.com.
Details will be announced in the next Get Fit Newsletter on Oct. 1st. |
| Member Spotlight |
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Tom Smith III
Occupation: Management / Financial Services
How long have you been coming to Saco Sport & Fitness?
I have been coming to Saco Sport and fitness for 1.5 years.
What made you decide to start coming?
Multiple reasons: After the death of my fiance, my weight ballooned. This led to pre-diabetes and high blood pressure. I also have severe arthritis in both knees. I knew weight loss/muscle strengthening would help both of these problems.
Have you been able to reach your goals?
I am real close. A little more to go.
If yes, how did you accomplish that and did you have help and/ support?
I started eating better and working out six days a week. I quickly discovered how great the group exercise classes are here and how supportive the teachers and trainers are. My real breakthrough came after working with Kelly. She taught me how and what to eat and how to make my workouts more productive. Her knowledge and support has been incredible.
What are your health/fitness plans for the future?
Get to my goal and stay on track by using what I have learned and support from Saco Sport & Fitness.
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| Letters to the Editor |
One of our members suggested a Letters to the Editor section. I think that it would be a great idea to hear from some of you. Please submit any letters to the editor to me, Mark Nutting, at mnutting@sacofitness.com and include your name and contact information. Your name will be disclosed in the newsletter, but not your contact info. We'd love the chance to hear from you. |
| Body Fuel |
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Nutri-Facts: Getting Your Diet Right
If your life is as crazy as mine, you might think it's impossible to eat right. Wrong! I have found that no matter how busy you are it's easy to do the right things for yourself if you just know how. No more excuses, take control of your life. Nobody else is going to do it for you.
It is necessary to keep a steady flow of glucose going to the brain all day to stave off your body's natural protective mechanism called your catabolic state. Missing meals is the quickest way to lose that hard earned muscle and hamper performance. So pack a cooler with some nutrient dense goodies for lunch or dinner and keep your fire burning hot.
One important element to making your meals stretch until the next meal, approximately every 2-3 hours, is by choosing foods that have a low-Glycemic Index and combining all your macronutrients; Protein, Carbs and Fats in every meal. Sounds rather complicated, but it's not. The term low-Glycemic is a term referring to how quickly foods are turned to sugar in your body. Remember, your body runs on sugar. Carbs that you eat are turned to sugar and stored as Glycogen until you need them.
The Glycemic response is measured on a scale of 0-100, with 55 and lower considered lowglycemic.
To give an example, a bowl of Old Fashioned Quaker Oats has a glycemic index of 40 while Instant Oats is about 75, very similar to white table sugar. Surprise! Learn the differences
in what you are putting in your body.
Try eating low glycemic foods and then combine these foods with good quality Proteins and healthy Fats to help slow the glycemic response. But, with every rule there is an
exception. Immediately following your workout drink a Recovery Shake. The sugars you ingest now are shunted directly to your muscles where sugar is stored. It is necessary to replenish what you have burned quickly or your body cannibalizes its very own muscle tissue for energy.
This information is contributed by Dan Young, President of Performance Food Centers, Corp. He is N.C.C.P.T., certified in Personal Training and I.F.P.A. certified in Sports Nutrition. www.performancefoodcenters.com
EAT WELL! |
| Exercise Tips |
Make Your Workout an Appointment
Being consistent about getting your workouts in is one of the best things you can do help you reach your goals. And, one of the best ways to make sure you fit them in is to schedule them like a meeting or appointment in your calendar. Plan them around the things that you can't avoid. Then, schedule the workouts. Everything else that comes up gets scheduled around those appointments(workouts). Getting fit and healthy should be a priorty. After all, nothing else means much if you don't take care of yourself.
-Mark |
| Group Exercise Announcements |
Saturday morning Group Ride moves from 7am to 9am starting Saturday, September 19th!
Pilates is back starting September 22nd! On Tuesdays at 6:30pm this mind body workout emphasizes body alignment, core strength, posture, flexibility and breath. You will leave this class feeling refreshed!
There is still time to sign up for Hula Hoop! Six weeks for $66 starting September 22nd! Wednesdays at 7:30pm. Learn to hula hoop in a unintimidating lighthearted setting using an adult sized custom made hula hoop (the little ones are just too hard to start out with). Hoops are available on site to borrow or for purchase if you should want to take one home!!!
Gym Kadoodle, our pre-school fun and fitness class, starts Friday, September 18th at 9:30am! This 6 week session (Sept. 18-Oct 23) for children ages 2 ½ to 5 years, is $38 for members and $48 for non-members.
Changes in October......
Hot Yoga will be moving from Thursday nights to Fridays at 6:45pm!
Zumba returns to Fridays at 5:30pm on October 2nd!Tuesday,
Click here to see the Group Exercise schedule
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|
Peach-Oat Muffin |
Prep: 15 min., Bake: 20 min. These muffins are loaded with many of the components of a well-rounded breakfast: fiber and whole grains from oats and bran cereal, good fats from pecans and canola oil, dairy from nonfat buttermilk, and fruit from dried peaches.
Yield
Makes 24 muffins (serving size: 1 muffin)
Ingredients
1/4 cup chopped pecans
1 3/4 cups uncooked regular oats
1 cup sugar
1/2 cup canola oil
2 large eggs
1 1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peach nectar
1 cup nonfat buttermilk
5 cups wheat bran cereal
1/3 cup chopped dried peaches
Preparation
1. Heat pecans in a small nonstick skillet over medium-low heat, stirring often, 2 to 4 minutes or until toasted.
2. Process oats in a food processor or blender, about 45 seconds or until finely ground.
3. Beat sugar and oil at medium speed with an electric mixer 1 minute. Add eggs, 1 at a time, beating until blended after each addition. (Mixture will be light yellow.)
4. Combine ground oats, flour, baking soda, and salt in a small bowl. Stir together peach nectar and buttermilk in a small bowl. Add oat mixture to sugar mixture alternately with peach mixture, beginning and ending with oat mixture. Stir until blended after each addition. Gently stir in bran flakes, dried peaches, and toasted pecans. Spoon batter evenly into lightly greased muffin cups, filling three-fourths full.
5. Bake at 375° for 20 minutes or until golden brown.
Note: Muffins may be frozen for up to 1 month. Heat in toaster oven or microwave at HIGH 30 seconds. For testing purposes only, we used Post Premium Bran Flakes cereal.
Nutritional Information
Calories: 176 (0.0% from fat) Fat: 6.6g (sat 0.6g,mono 3.6g,poly 1.8g) Protein: 3.5g Carbohydrate: 27.5g Fiber: 2.5g Cholesterol: 18mg Iron: 3mg Sodium: 180mg Calcium: 21mg
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Best wishes,
Your friends at Saco Sport & Fitness |
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