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Greetings!
Well, summer is over and we are officially back into our "regular" lives and routines! Which is of course true here at Oasis as well.
We do have a number of exciting special happenings this month (all detailed in articles below): A "Zumbathon" to benefit "Susan G. Komen For the Cure" will be held on Saturday, September 25th, Sunday Special Workshops will be starting on the 19th, and we have a special sale of private Pilates lessons for 1st time purchasers.
We at Oasis are glad to be part of your lives - both routine and otherwise!
Please feel free to share this newsletter with your friends by forwarding it to them here.  |
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Labor Day is Monday September 6.
Club Hours will be 8am to 1pm.
Regular Class Schedule:
8:45am H.I.I.T. with Laura D.
9:30am Group Power with Nancy
10:45am Yoga with Pam K.
No Kids Kove
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Effective September 1st the Wednesday Drums Alive! will switch to a start time of 9:45am and Yoga will begin at 8:30am.
The Thursday 4:15pm Yoga class will be taught by Susan D. (in place of Iris) beginning on September 2nd.
Beginning on Tuesday September 7th Zumba will begin at 10:30am (rather than 10:15)
Link to our full class schedule by clicking here. (Note that the changes appearing above will be shown on the website class schedule only after the last class on the previous schedule has passed.) |
| Introductory Pilates Private Package Special | 
If you've always wanted to experience our Pilates studio, now is the time to take advantage of our Introductory Pilates Private Package!
- 3 one-on-one Pilates lessons for $165
(a savings of $90!!)
- Package is available to 1st time Private Pilates clients.
- Lessons will utilize the reformer, cadillac, small props and mat work.
- 1 package may be purchased.
- In order to optimize your Pilates experience, all lessons must be used within two weeks of the date of the first lesson.
See Kim for further details. |
| September Special Workshop Schedule | 
Sunday Sept. 19th 9:30am
Yoga with Weights with Iris
Learn how to safely combine yoga postures while working out with lightweight hand-held free weights to tone your arms!
Sunday Sept. 19th 10:45am Intro to Zumba with Iris This tutorial class will break down the basic (and some not so basic) steps typically found in a Zumba class!
Sunday Sept. 26th at 9:30am Zumba Toning with Linda H.
Take the fun moves of Zumba and add some unique movements to sculpt your muscles and you've got Zumba Toning! Come check out this new twist on Zumba and get your cardio and sculpting in one class.
Sunday Sept. 26th at 10:30am Beyond the Core Workshop with Laura M.
There are more muscles that comprise the core than you think! In this combination lecture and workout come explore the power of your core and the very deep muscles of the pelvic floor we often overlook! If you have experienced the consequences of a weakened pelvic floor (incontinence and frequent urination) this is a must! |
| "Zumbathon" for Breast Cancer - September 25th | |
 On Saturday September 25th from 12:30 to 3:30pm Oasis will be hosting a "Party in Pink" Zumbathon to benefit "Susan G. Komen for the Cure".
The event, which will be open to non-members (including men!), will be a dance-filled afternoon of fun -- join in for as long or short a time as you want! All of our Oasis Zumba instructors will be there, and we will also have raffle prizes and refreshments.
A $15 donation will allow you to participate, all of which will go the to the charity.
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| Move of the Month - Bicep Curls/Overhead Presses |
September's Move of the Month is brought to you by Linda Hillsman, Certified ACE Personal Trainer and Certified AFAA Group Fitness Instructor.
Bicep Curls/Overhead Presses
Stand with your feet hips' width apart and your abs pulled in tight. Hold your weights in your hands just outside your legs near your hips - palms are up and elbows are tucked into your waist. (Picture 1)
Bend your arms at the elbows bringing the weights up to meet your shoulders while keeping the elbows tucked in close to your waist. (Picture 2)
From here, press the weights straight up raising your arms as high as they can go. (Picture 3)
Slowly bring the weights back down while bending the elbows and stopping at your shoulders with your weights. (Back to Picture 2)
Now finish the "down" phase of the bicep curl by bringing the weights all the way down just past your hips to the outside of your legs. Remember to keep the elbows tucked in.
To challenge this move, perform while standing on one leg, keeping your abs pulled in and the base leg slightly bent. The other leg can be lifted off the ground in front of you just an inch or two.
The size of the weight depends on how much weight you can lift for at least 8 to 12 repetitions without feeling as though you can't do any more. You should be able to maintain perfect form throughout. The ideal weight would feel a bit challenging on the last two repetitions. Do three sets of 8 -12 reps. Have fun and good luck!
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EATING WELL
by Cris Harder,
Oasis Registered Dietician |
Although summer is coming to an end, it's not too late to take advantage of some of the freshest produce around. Many farmers' markets are open through mid October.
If you find yourself preparing and serving the same old fruits and vegetables, try something different. Acorn squash is one of the most versatile and simple to prepare. It can be used as an entrée, side dish or dessert for a crisp fall evening.
Acorn Squash with Apple
Ingredients:
1 acorn squash
2 apples, cored and sliced
1 tablespoon butter (or to taste)
2 tablespoons brown sugar (or to taste)
1 tablespoon finely chopped walnuts
½ teaspoon salt
½ teaspoon ground cinnamon
Directions:
1. To easily peel the acorn squash without losing a lot of vegetable, gently drop the squash in a large pot of boiling water, and boil for 15 minutes. Pour off the boiling water and fill with cold water and let sit 5 minutes to cool. When cool enough to handle, use a knife to slice off the peel on the ridges and use a teaspoon to dig out the peel in the valleys. Slice the squash in half and remove the seeds and stem. Then slice the halves into sections and finally cut into 1 inch chunks.
2. Place the squash chunks into a large microwave-safe bowl along with the apples. Dot with pieces of butter. Sprinkle the brown sugar, walnuts, salt and cinnamon over the top. Cover with plastic wrap, and poke a few holes in it for ventilation or use ventilated cover.
3. Cook in the microwave for 7 ½ minutes on full power. Remove, uncover, and stir. Return to the microwave, and cook for another 7 ½ minutes on full power, until tender. Serve hot.
Makes 6 servings. 101 calories, total fat 3g, cholesterol 5 mg
Recipe from allrecipes.com
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Oasis Women's Fitness & Spa Newsletter
