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Back in Balance Chiropractic and
Acupuncture Center is conveniently located inside Oasis!
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| Women's Wellness Walkabout | | Friday October 1st
9am to noon
Waiola Park
Join Oasis and a number of other local service providers for this free event that will feature fitness demonstrations, raffle prizes and local coupons!
Rain location is at the
LaGrange Park District
536 East Ave. | |
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Greetings!
In October we are continuing our Sunday Special Workshops; see the exciting schedule below.
We will also be hosting a terrific free nutrition lecture during the week of October 17th (exact date and time to be announced) titled "Nutrition for Women's Health" - whether you are in your 20's, 30's, 40's, 50's or 60's, there will be lots of useful information for you, so don't miss this free talk!
Please feel free to share this newsletter with your friends by forwarding it to them here.  |
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Two new classes will be added to the schedule this month:
Beginning on October 6th Wednesday at 5:30pm in place of Kickboxing:
Core Strength & Stretch with Michelle K.
45 minutes devoted to strengthening your core (muscles of the abs and back) and stretching. Traditional exercises are combined with elements of Pilates and Yoga. All levels welcome.
(This means that Kickboxing will be discontinued.)
Beginning on October 8th
Friday at 10:45am (Cycling will be moved to 11:15am)
Beyond the Core with Laura M.
There are more muscles that comprise the core than you think! In this 30 minute 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, frequent urination or if you've had children) this is a must!
(Cycling will begin at 11:15am beginning on Oct. 8.)
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.) |
| October Special Workshop Schedule | 
Sunday Oct. 3rd 12:30pm
Beyond the Core 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, frequent urination or if you've had children) this is a must.
Sunday Oct. 10th 9:30am
Pilates Boot Camp with Valerie
The Pilates mat work flows quickly, then cardio and strength intervals are added to give you an extra boost. Expect to go through the mat work at least twice in this fun class. Prior Pilates experience is highly recommended.
Sunday Oct. 17th at 9:30am
Intro to Pilates with Linda W.
If you're ready to learn Pilates, or taken a class or two and still feel like you aren't quite 'getting it,' then this class is for you. We'll break the key exercises down to help you learn the fundamentals and basics of Pilates. You'll learn how to use your abdominal muscles, how to position the pelvis and spine, and how to increase your range of motion in Pilates exercises.
Sunday Oct. 17th at 10:30am Nia with Pam B.
Combining elements of dance and martial arts with flowing movement and no impact, NIA works your heart and your muscles! Move at your own pace and make the workout as easy or as hard as you like - a great experience for all fitness levels!
Sunday Oct. 24th at 10:30am
Yoga for Healing the Upper Body with Susan D.
This 90-minute class uses therapeutic sequences that target the upper back, neck and shoulders. Props will be used. All levels welcome.
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| Charity "Zumbathon" a Big Success! | |
Oasis was rockin' this past Saturday when we held our first Zumbathon to benefit Susan G. Komen for The Cure! 50 people came out to join the party and dance the afternoon away with instructors Linda Hillsman, Martha Strawbridge, Iris Pena-Tanner and Kelly Preussner (who despite being in a boot for a stress fracture still got up and led a couple of dances that didn't involve her feet!)
Almost everyone participated for longer than they thought they would, and a few people did Zumba the whole three hours! Almost $900 was raised and all proceeds will be donated to the charity! Thanks to everyone who helped make our event a huge success!
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| Move of the Month - Bird Dog |
October's Move of the Month is brought to you by Rita Stec, A.C.E. certified personal trainer and group exercise instructor. Rita has also done extensive work with seniors and is certified through the Silver Sneakers program and teaches indoor cycling.
Bird Dog
This horizontal stabilization exercise is beneficial to everyone at any age. It promotes balance, coordination and works the core stabilizers of the body. Although it looks easy, this exercise can be quite challenging.
1) Start on the floor on all fours making sure your wrists are under your shoulders, knees are under your hips and hips are square. If you have trouble on your knees in this position place a folded towel underneath your knees for extra cushioning.
2) Tighten the abdominals, glide your right shoulder blade down your back and extend your right arm out in front of you at shoulder height while simultaneously extending your left leg out behind you hip height. (If you are a beginner and struggling with balance, keep the toe of the working leg in contact with the floor until your balance improves.) Hold for as long as you can, working up to 30 seconds. Repeat on the other side.
3) For an additional challenge, kneel on the Airex balance pad or a BOSU ball.
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EATING WELL
by Cris Harder,
Oasis Registered Dietician |
Fall is here and what better way to celebrate this magnificent season than to appreciate the beautiful color and distinct flavor of pumpkin!
Related to the squash, pumpkin is thought of as a vegetable but is actually a fruit. It is packed with many healthy nutrients. Carotenoids, which give pumpkins their orange color, are good at neutralizing free radicals that can attack cell membranes and leave them vulnerable to destruction.
Pumpkin may also prevent formation of cataracts and reduce macular degeneration, a serious eye problem that can lead to blindness. It is also high in fiber which is important for bowel health.
Why not try this healthy pumpkin bread recipe on a crisp fall day?
Pumpkin Bread
Ingredients
1 ½ cups whole wheat flour
½ tsp salt
1 cup sugar
1 tsp baking soda
1 cup pumpkin puree
½ cup olive oil
2 egg, beaten
1/3 cup water
½ tsp nutmeg
½ tsp cinnamon
½ tsp allspice
½ cup chopped walnuts
Method
1. Preheat oven to 350 degrees. Sift together the flour, salt, sugar, and baking soda.
2. Mix the pumpkin, oil, eggs, 1/3 cup of water, and spices together, then combine with the dry ingredients, but do not over mix. Stir in the nuts.
3. Pour into a well-greased 9x5x3 inch loaf pan. Bake 50-60 minutes until a thin skewer poked in the very center of the loaf comes out clean. Turn out of the pan and let cool on a rack.
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Oasis Women's Fitness & Spa Newsletter
