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| Tanning |
October Special!!
16 sessions (2 - 8 packs) for $39 |
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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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Sale in the ProShop
Protein Packets 40% off (metrx, lean body, champion nutrition) | |
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| Volume #2 Issue: #16 |
October 1/2009 |
Greetings!
Welcome to our sixteenth issue of the Saco Sport & Fitness Get Fit newsletter. Please share it with your friends. |
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| Fall Into Fitness |
The first SSF Fall Fitness Expo will be Saturday, October
24th from 8:30am to 11:30am. The Expo will give you an opportunity to hear our Personal Trainers talk about new training techniques and give you an opportunity to try them out. Sessions will be 20 minutes in length and cover the following topics:
Heart Rate Training
Metabolic Training
Dynamic Warm-Ups
Nutrient Timing
Balance Training
Kickboxing Fitness
Brain Fitness, and more.
This event is FREE of charge and open to members and non-members alike. |
| Member Spotlight |
Jill Colton Spina
Age: 44
Occupation: Stay at home Mom
How long have you been coming to Saco Sport & Fitness? One year
What made you decide to start coming?
Saco Sport & Fitness has helped me change my life. I am 44 years old, a stay at home mom of 3 children and had totally lost my focus on health and my well being. When my "before" photo was taken in Jan of 2008, I was at the highest weight I had ever been in my life...197 pounds. I felt like I had hit bottom and I had 2 choices...to break the 200 pound mark or to lose weight. I chose to lose weight. I joined a diet program and started counting points...this was okay for a while, but soon become uninspiring. I lost 20 lbs at first and then I hit a plateau that lasted for months.
On the first day of school of 2008, I carried my 1 year old daughter Ava into Saco Sport & Fitness and took the first step of my path towards health and wellness. I immediately connected with Kelly and Beth, and decided to become a member. I began slowly, a couple days a week walking on the treadmill for ½ hour at a slow to moderate pace. Then I added a Group Power class, which was totally scary and overwhelming at first, as I had zero confidence in myself and was afraid that I was going to make a fool of myself. Heather was so kind, compassionate, encouraging and understanding to me...before I knew it, I was taking both Group Power and Centergy every week, hitting the gym on most days and feeling better than I had in years. Have you been able to reach your goals??It has been a year, now and I have lost another 50 lbs since I have been a member! I have returned to my natural weight that I was before Ava and have maintained it for months. I feel stronger and healthier than ever and am so thankful that I took that first step...Saco Sport & Fitness taught me how to get my life back. Thank You!
How did you accomplish that and did have help and/or support?
In November, I added personal training with Kelly, which really improved my strength and endurance. She pushed me, and encouraged me to do things I never thought possible! She helped me through the triumphs and struggles of weight loss, making life changes and becoming a healthier person. I also added Vitabot...and that completely retrained my thinking about food, how to eat, what to eat and which I nutrients I needed to best take care of myself. I have really learned how to change my life through Kelly's support and workouts, changing my diet, focusing on nutrition and daily exercise. |
| Cold & Flu Season |
It's that season again. Colds and flu will be waiting for you at every turn. Lurking, snickering to itself, looking for the opportunity to pounce. (I sound like one of those commercials where they animate germs and virus)
There are precautions that you can take to better the chances of warding off colds and flu. H1N1 and other flu vaccination guidelines can be found at the CDC, but ultimately, ask your doctor.
Courtesy note: Please use the disinfectant spray and wipe down your machine handles and pads after use. This will help keep others safer and more comfortable. |
| Letters to the Editor |
Let us hear from 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. |
| Exercise Tips |
Change, Adaptation, and Periodization
Your body has a miraculous ability adapt to physical stress/challenge. We count on that ability when we workout. We challenge our bodies, through rest and proper nutrition
they adapt, and come back stronger. But, if we do the same routine over and over, after the initial gain, we plateau. The stimulus is the same and the body's been there, done that. No more need to adapt.
Periodization is a systemized way of splitting a training period (often times a yearly plan is used) into smaller segments that have different sub-goals that allow you to reach your overall goal more quickly.
These training segments or cycles may include:
preparatory(building a base), hypertrophy (muscle growth), strength, power, and metabolic conditioning. All are effective to a point, but if you stay in one cycle, say all you do is train heavy for strength, your results will be slower than if you varied your cycles.
For best results your program should change every 4 - 6 weeks. Contact on of our Personal Trainers if you need assistance periodizing your program.
-Mark |
| Group Exercise Announcements |
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Group Exercise Class Schedule for weekend of Oct. 3rd & 4th
Due to Group Ex Studio floor resurfacing the following classes will NOT be held:
Sat.7am Group Centergy
Sat. 8am Group Power
Sat. 9am Group Step
Sun. 8am Group Step
The following classes will be held on the basketball court:
Sat. 8:30am Boot Camp
Sat. 10am Yoga
Sun. 9am Boot Camp
The schedule for Spinning and
Group Ride will be unaffected.
BTS programs can be YOUR BEST MEDICINE!
Exercise reduces stress, protects the immune system, is an effective treatment for anxiety, and improves one's mood and self image. Do it for yourself! Step 1: Take an Intro to...class!
Haven't tried one of our BTS programs yet? Our Intro to...classes are a perfect stepping stone to make your way into your first full length BTS class with comfort and confidence. These classes are a smaller taste of the full length class with extra time spent to review the moves and protocols to help you work at the right level!
Intro to Group Step - Sunday, October 11th at 9:00am
Intro to Group Active - Monday, October 12th at 6:30pm
Intro to Group Centergy - Thursday, October 15th at 7:30pm
Intro to Group Power - Sunday, October 18th at 9:00am
Intro to Group Ride - Wednesday, Oct. 14th at 5:30pm
Intro to Spinning* - Sunday, October 25th at 10am
*Not a BTS program, but we thought we'd throw it in anyway!
Bike reservations will be taken starting 6 days prior to the class!
All other classes will be offered on a first come first serve basis.
Step 2: Sign up for a launch class
Launch classes are held every 3 months to introduce new routines and new music. Sign up at our service desk to reserve yourself a spot, as space is limited!
Group Active- Wednesday, October 14th at 6:30pm
Group Step- Sunday, October 18th at 8am
Group Centergy- Monday, October 19th at 7:30pm
Group Ride- Wednesday, October 21st at 5:30pm
Group Power- Sunday, October 25th at 9:30am
Step 3: Attend classes on a regular basis
Schedule your classes into your personal agenda so they become a part of your routine. Attend 16 classes in 60 days and you'll be amazed at the changes that occur!
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!
There is still time to join in for Hula Hooping! $12/class Tuesdays 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!!!
Click here to see the Group Exercise schedule
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Thai Basil Beef with Rice Noodles |
Use kitchen shears or a knife and fork to chop the noodles into smaller pieces, which will make them easier to toss with the curry-lime juice dressing.
Yield:
4 servings (serving size: 1/2 cup noodles and 1 cup steak mixture)
Ingredients:
8 cups water
1 pound flank steak, trimmed
1/4 teaspoon salt
1 1/2 cups (1 1/2-inch-long) slices fresh asparagus (about 1 pound)
4 ounces wide rice stick noodles (bánh pho)
1 tablespoon sugar
3 tablespoons fresh lime juice
1 tablespoon fish sauce
1/2 teaspoon Thai red curry paste
1 cup cherry tomatoes, halved
1/2 cup thinly sliced fresh basil
Preparation:
Heat a large grill pan over medium-high heat.
While pan heats, bring water to a boil in a large saucepan.
Add steak to grill pan; grill 5 minutes on each side or until desired degree of doneness. Sprinkle steak with salt. Cut steak across grain into thin slices.
While steak cooks, add asparagus to boiling water; cook 2 minutes. Remove asparagus with a slotted spoon. Add noodles to boiling water; cook 3 minutes or until done. Drain; rinse well. Cut noodles into smaller pieces; place in a medium bowl.
While noodles cook, combine sugar, lime juice, fish sauce, and curry paste in a large bowl. Add one-half of lime mixture to medium bowl with noodles; toss to coat. Add steak, asparagus, tomatoes, and basil to remaining lime mixture in large bowl; toss to combine. Serve steak mixture over noodles.
Nutritional Information:
Calories: 328 (24% from fat) Fat: 8.6g (sat 3.6g,mono 3.4g,poly 0.4g) Protein: 26.1g Carbohydrate: 34.9g Fiber: 3.6g Cholesterol: 54mg Iron: 3.2mg Sodium: 615mg Calcium: 50mg | |
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Best wishes,
Your friends at Saco Sport & Fitness |
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