| Subscribe to Our Newsletter |
 |
| Join Us! |
 |
Connect with other members, see what's happening, read our blogs. |
| Body Fuel |
| Featured Shake of the Week: |
Fall Honey Spiced Chai
Medium blend of Honey, Vanilla Bio Whey Protein, Black Teas and Spices........packed with 20 grams of Protein New Add-Ins for the shakes: Fiber Blend and Sniffles B Gone LaraBar Special: 15% off |
| Newsletter Achieves |
Now Available! Get any back issues of of our Get Fit e-newsletter.
CLICK HERE! |
| Racquetball Leagues |
Sign ups:
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
Interested in a beginner/fun racquetball league? Contact kelly. Leagues starting now... |
| Tanning |
| Catch some rays in our tanning booth and bed!
16 visits $39.00
See the Service Desk for more information. |
| Parties |
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 | |
|
| Volume #2 Issue: #19 |
November 15/2009 |
Greetings!
Welcome to our nineteenth issue of the Saco Sport & Fitness Get Fit newsletter. Please share it with your friends. |
|
| Art of the Start |
|
I admit it. I stole the title from a Guy Kawasaki book, but it's a great title for talking about how to get yourself started because there is an art to it.
First thing to do is to understand why you want to get more fit or healthier. I know that sounds silly because you would be more fit or healthier. Isn't that what everyone wants? Well, it's not that simple. Why is that important to you is the real question. If you were more fit/healthier how would your life be different; what would that allow you to do different from what you do now and how much does that matter to you?
Now realize is that it's not about starting and stopping and starting and stopping. You want to start a health/fitness program that you can sustain (in some form) for the rest of your life. And nothing is more discouraging than beginning with all good intention then finding yourself unable to sustain the effort. Often our enthusiasm for reaching our goals leads us to set our sites too high. Your initial challenges should be small, simple changes that increase our activity and improve our eating habits.
Then, once you've begun the journey, as you complete one of the small changes that you set as a goal, set another. Progression is the key. The more little steps that you take and achieve, the closer you get to your goal.
So, how you start can be critical to your ability to reach your goals. If you or someone you know needs help with the correct beginning program, please contact one of our Personal Trainers.
-Mark |
| Exercise Tips |
Exercises For Thin Hips,Thighs, and Arms.... Spot Reducing
It has been in the mythology of exercise for what seems like an eternity. This or that exercise will make help me lose the fat around my ... whatever. The fact is no exercise will help you lose fat in around that body part. Exercise makes muscles work. That work burns calories. If you burn more calories than you take in*, your body will go to your "fat bank" and make a withdrawal. That withdrawal doesn't come from any one area. It comes from all over the body.
Men and women carry fat differently and the fat stores aren't evenly distributed. Men carry more fat around the waist and women carry more around the hips/thighs and shoulders/arms. If you believe that spot reducing works, this explains why men always want to do abdominal work and women want to do inner/outer thigh and triceps. But, it just doesn't work that way. You can't change the fat distribution. We don't lose the fat cells. They simply decrease in size as we lose weight. Your "trouble" areas, because you have more fat cells there, will always be the last area to appear lean.
So what's a person to do? Focus on full body workouts, keep the intensity high, minimize rest between exercises, and follow a well thought out eating plan. As you continue to lose fat, even your "trouble" areas will become lean.
Ask one of our Personal Trainers for more information.
-Mark
*There are other factors, such as meal timing, adequate recovery, etc. that come into play. |
| Group Exercise Announcements |
New Group Ride Class on Mondays at 5:30pm Hula Hoop Fitness- Mondays 7:30-8:30pm, Nov. 9 - Dec.14, No class on Nov. 23rd, 5 week session $55 Instructor, Christine MacDonald, lost 60 lbs. getting fit with her hula hoop 3 years ago. Just because you're an adult, doesn't mean you have to stop playing! Come explore this new fitness trend and learn the physics of "hooping" to build core strength with a smile on your face! This is a unique fun workout using custom-made exercise hula hoops to play, dance and get fit. All fitness levels are welcome! Thanksgiving Day group exercise schedule coming soon!
Click here to see the Group Exercise schedule
|
Pumpkin Pie Shake and Spiced Pumpkin Biscuits |
Pumpkin Pie Shake
Finalist--Starters and Drinks.
Yield: 4 servings
Ingredients
2 cups vanilla reduced-fat ice cream (such as Healthy Choice), softened
1 cup fat-free milk
2/3 cup canned pumpkin
1/4 cup packed brown sugar
3/4 teaspoon pumpkin-pie spice
3 tablespoons frozen fat-free whipped topping, thawed
Pumpkin-pie spice (optional)
Preparation
Combine first 5 ingredients in a blender; process until smooth. Pour 3/4 cup ice cream mixture into each of 4 glasses. Top each with about 2 teaspoons whipped topping; sprinkle with the additional pumpkin-pie spice, if desired.
Nutritional Information
Calories: 198 (13% from fat) Fat: 2.8g (sat 1.8g,mono 0.6g,poly 0.1g) Protein: 6.1g Carbohydrate: 38g Fiber: 1.4g Cholesterol: 18mg Iron: 1.3mg Sodium: 180mg Calcium: 157mg Cooking spray
*P.S. Try our Pumpkin Shakes at the Service Counter
Spiced Pumpkin Biscuits
A light hand with the dough will help to ensure tender biscuits. This method of folding the dough creates irresistible flaky layers. To maximize the number of biscuits you get from the recipe, gather the dough scraps after cutting and gently pat or reroll to a 3/4-inch thickness.
Yield: 14 servings (serving size: 1 biscuit)
Ingredients
9 ounces all-purpose flour (about 2 cups)
2 1/2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
1/2 teaspoon salt
5 tablespoons chilled butter, cut into small pieces
1/3 cup fat-free buttermilk
3/4 cup canned pumpkin
3 tablespoons honey
Preparation 1. Preheat oven to 400°. 2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, pumpkin pie spice, and salt in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Chill 10 minutes. 3. Combine buttermilk and honey, stirring with a whisk until well blended; add canned pumpkin. Add buttermilk mixture to flour mixture; stir just until moist. 4. Turn dough out onto a lightly floured surface; knead lightly 4 times. Roll dough into a (1/2-inch-thick) 9 x 5-inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds (as if folding a piece of paper to fit into an envelope). Reroll dough into a (1/2-inch-thick) 9 x 5-inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds; gently roll or pat to a 3/4-inch thickness. Cut dough with a 1 3/4-inch biscuit cutter to form 14 dough rounds. Place dough rounds, 1 inch apart, on a baking sheet lined with parchment paper. Bake at 400° for 14 minutes or until golden. Remove from pan; cool 2 minutes on wire racks. Serve warm.
Nutritional Information Calories: 122 (32% from fat) Fat: 4.3g (sat 2.6g,mono 1.1g,poly 0.2g) Protein: 2.3g Carbohydrate: 18.9g Fiber: 0.9g Cholesterol: 11mg Iron: 1.1mg Sodium: 192mg Calcium: 59mg | |
| Letters to the Editor |
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. |
| Club Happenings |
|
Saco Sport & Fitness is now collecting toys for Toys For Tots. The collection box can be found in the lobby area. Toys will picked up on Dec10-11th.
Thanksgiving Day the club will be open from 6AM to 12 Noon. Group Exercise class schedule TBA. |
|
Best wishes,
Your friends at Saco Sport & Fitness |
|
|