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For more information, contact:
Kelly Scrivener 207-284-5953 ext.23 | |
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| Volume #2 Issue: #17 |
October 15/2009 |
Greetings!
Welcome to our seventeenth 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 |
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- by Linda Burgess
Dynamic Warm-Ups- by Scott Fleurant
Metabolic Training- by Trent Dubois
Nutrient Timing- by Kelly Scrivener
Balance Training- by Heather Nutting
Interval Training- by Kaitlyn Hall
Kickboxing Fitness- by Don Bouchard
and Brain Fitness- by Mark Nutting
This event is FREE of charge and open to members and non-members alike. Bring a friend! |
| Tricks Before Treats |
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 Ah yes, it's time for Mark's Halloween cautionary tale. We're all susceptible to the temptations of treats hanging around the house. For me its candy corn and Tootsie Rolls (Don't ask me why I like the trashiest candy out there. Who knows?) The real trick here is to really plan out ahead of time how to handle the treats so they don't get out of hand.
A fitness writer friend of mine, Linda Malone, @FitWriter for you twitter folk, had a great suggestion in not buying the treats until the last minute. That way you're not tempted to break into things early. After Halloween, you should also give/throw away any leftovers, otherwise you WILL eat it all (I would).
For your kids and parties decorate healthier options. Why not color some low/non-fat cream cheese and decorate mini bagels for example. Make faces/scenes out of fruits and vegetables.
I'm sure you could make humus look like quicksand or swamp dip.
Give non-food items out on Halloween. There are some fun party favors like super balls that look like eyeballs or squishy, sticky bats, etc. (If you think the kids are too old for these items, they're probably too old for trick or treating.)
That's not to say you can't have sweets. I'm a firm believer in everything in moderation, but it needs to be in moderation.
So start now and put together your bag of tricks for a healthier Halloween. |
| 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. |
| Exercise Tips |
The fitness industry has made a shift toward promoting exercises that relate more specifically to movements and activities that we want to improve. Since most of our physical tasks/chores in life occur in a standing position, we should do at least some of our program standing as well. One of the major benefits is that you are required to brace/stabilize your feet, ankles, knees, hips, core, etc. when standing... just as in real life activities. Give it a try and see. If you need assistance, please feel free to ask one of our Personal Trainers for help.
-Mark |
| Group Exercise Announcements |
Have you tried Group Power or Spinning yet?
Our Intro to...classes will be the perfect first step. Intro to Group Power - Sunday, October 18th at 9:00am
Intro to Spinning - Sunday, October 25th at 10am
Launch classes start this weekend!
Launch classes are held every 3 months to introduce new routines and new music in our BTS classes. These classes are taught by a team of instructors, who are there to support and motivate you. We sweat and laugh together and who knows you might be the one to win a personal training session or a yummy free shake! Sign up at our service desk to reserve yourself a spot, as space is limited!
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
Schedule Changes in October......
Boot Camp on Sunday, October 18th is cancelled due to the resurfacing of the basketball court, but will be back next week!
Spinning moves to Mondays and Wednesdays at 6:30pm.
Group Ride moves from Mondays to Wednesdays at 5:30pm.
Click here to see the Group Exercise schedule
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Beer-Braised Beef with Onion, Carrot, and Turnips |
A little fall fare for under $2.32/serving
Yield: 4 servings (serving size: 3 ounces beef, 1 cup vegetables, and about 1/2 cup cooking liquid)
Ingredients:
3 tablespoons all-purpose flour
1 1/2 tablespoons canola oil
1 (1-pound) boneless chuck roast, trimmed
1 teaspoon salt, divided
1/2 teaspoon black pepper
1 cup fat-free, less-sodium beef broth
4 garlic cloves, crushed
1 (12-ounce) dark beer
1 bay leaf
3 carrots, peeled and cut diagonally into 1/2-inch-thick slices
9 ounces small turnips, peeled and cut into wedges
1 medium onion, peeled and cut into wedges
1/4 cup chopped fresh flat-leaf parsley
Preparation:1. Preheat oven to 300°.
2. Place flour in a shallow dish. Heat oil in a Dutch oven over medium-high heat. Sprinkle beef evenly on all sides with 1/2 teaspoon salt and pepper; dredge in flour. Add beef to pan; cook 10 minutes, turning to brown on all sides. Add broth and next 3 ingredients (through bay leaf), scraping pan to remove browned bits; bring to a boil. Cover and bake at 300° for 1 1/2 hours. Add carrots; cover and cook 25 minutes. Add remaining 1/2 teaspoon salt, turnips, and onion; cover and cook an additional 1 hour and 5 minutes or until vegetables are tender and beef is fork-tender.
3. Remove beef and vegetables from pan; discard bay leaf. Cover beef mixture; keep warm. Let cooking liquid stand 10 minutes. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain cooking liquid into a medium bowl, stopping before fat layer reaches opening; discard fat. Serve cooking liquid with beef and vegetables. Sprinkle each serving with 1 tablespoon parsley.
Nutritional Information
Calories: 383 Fat: 19.7g (sat 6g,mono 9.1g,poly 2.2g) Protein: 24.4g Carbohydrate: 21g Fiber: 3.6g Cholesterol: 70mg Iron: 2.9mg Sodium: 815mg Calcium: 68mg | |
| Club Happenings |
Halloween Potluck Social
Friday, October 30th at 11:45AM. Dig up a fun disguise to wear, and bring something healthy and tasty to share. Enjoy lunch and share a few laughs with your friends at Saco Sport & Fitness!
Basketball Court Will Be Closed Sunday, October 18th due to resurfacing the floor. Boot Camp will be cancelled for this Sunday only. |
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Best wishes,
Your friends at Saco Sport & Fitness |
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