Last month we introduced our Ask the Fitness Team feature. One of the questions submitted inspired the video clip for this month.  

Question: My doctor said I should start doing plank exercises to strengthen my lower back. Can you demonstrate how it's done?

Check out the video for our answer on how to plank! Jaq and Karen demonstrate several techniques to cater to your individual fitness level.

Please continue to email your questions to rarbogas@vbgov.com. If selected, your question and our answer will appear in next month's edition.

We've been writing about food labels in the past couple newsletters and why they are more important than the images and wording on the front of the packaging. The next question that needs to be answered is, "What do all these numbers mean?" Here's a graphic produced by the Food and Drug Administration that explains the numbers on the food label.

Many packaged foods contain more than one serving. You'll need to pay attention to the serving size in order to accurately calculate the nutrition for the amount you ate.

2. Amount of Calories

The key is to balance how many calories you eat with how many calories your body uses. Look for foods that give you lots of nutrients compared to the number of calories. Tip: Remember that a product that's fat-free isn't necessarily calorie-free.

3. Limit these Nutrients
Eating too much total fat (including saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100%DV for each of these nutrients per day.

4. Get Enough of these Nutrients

We often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in our diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions.

5. Percent (%) Daily Value

This section tells you whether the nutrients in one serving of food contribute a little or a lot to your total daily diet. The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient.

6. Footnote with Daily Values (%DVs)

The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day. The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.

We love hearing your success stories! It's inspiring to hear how our recreation centers and classes have helped you meet your goals and live a healthier lifestyle. We'd like to share a bit of Carol Ann's story with you.

"I joined Gloria's SilverSneakers® Muscular Strength and Range of Movement (MSROM) class in February 2012, overweight and sedentary. Gloria is a great instructor who models a lean, muscular physique. Each class, I'd plant myself in the front row observing her movements and doing my best to imitate them. She is kind and compassionate and respectful to everyone. I appreciated her taking time to explain the right way to do the movements and breathe. She also stressed safety, muscular anatomy and having fun! I kept showing up and began to lose pounds and inches. Who knew I would enjoy working out so much? By May, my cholesteral had decreased by 18 points! Inspired by Gloria I embraced a vegan lifestyle. I've gained muscle and a higher energy level. Working out is a habit now; a priority for me! The SilverSneakers® choice has made my life sweeter - mentally, physically, emotionally, socially and spiritually!"

Congratulations on all of your accomplishments, Carol Ann! If you'd like to share your success story, please email us at fun@vbgov.com.

This month's dish comes via the Runner's World website and is a unique take on two traditional summer favorites: tomatoes and watermelon. Take it to your next cookout and your friends will surely be craving more!

Tomato Watermelon Salad

- 4 cups coarsely chopped tomatoes (about 1 1/2 pounds)
- 2 cups coarsely chopped seedless watermelon

- 2 tablespoons olive oil
- 1 teaspoon balsamic vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons chopped fresh mint 

Combine all ingredients in a serving bowl and toss until mixed. Serve chilled.

You could also use this salad as a base and add some additional ingredients based on your tastes. Cucumber, sweet onion and feta cheese are just a few items that would be great additions to the watermelon and tomatoes.

We know you look forward to getting your catalog of our classes and activities, and we're hoping to make it easier for you to find the programs that you are interested in. We'd like to know how you'd like the information to be displayed in our catalog. If you have three minutes, please take our quick survey. Your feedback will help us improve the layout for future catalogs. Thank you!