Fitness Newsletter | October 2014 | VBgov.com/Parks

Burn Off that Halloween Candy!

 

Happy Halloween! As with many holidays, candy suddenly appears in nearly every home and office, beckoning you to indulge in a single bite of sugary goodness. So, you don't really think twice about that mini Snickers at the office, the handful of candy corn from the candy dish, or the KitKat or two from your own trick-or-treat bowl. Before you reach for another piece, take a look at the numbers below to see what it takes to burn these treats off!


- Starburst (2 pieces) | 40 calories = 10 flights of stairs

- York Peppermint Patty | 60 calories = 5 minutes of running

- Regular M&M's | 67 calories = 9 minutes of jumping jacks 

- Kit Kat | 70 calories = 10 minutes of rowing (moderate effort)
- Candy Corn (10 pieces) | 74 calories = 12 minutes aerobics

- Snickers or Twix | 80 calories = 10 minutes lifting weights

- Peanut M&M's | 90 calories = 16 minutes biking

 

Note: calories burned are estimates and will vary per individual 
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Wrapping Up Breast Cancer Awareness Month

Each October, this annual campaign helps to bring awareness of the disease that is the most common form of cancer among women in the US. As we wrap up this month, here are some interesting things to note about disease prevention from the National Breast Cancer Foundation: 

- Exercise boosts the immune system and helps you to keep your weight in check. With as little as three hours of exercise per week, or about 30 minutes a day, a woman can begin to lower her risk of breast cancer. Check out the article below for an opportunity to try a new fitness class for free!

- A nutritious, low-fat diet (30 grams or less) with plenty of fruits and green and orange vegetables can help reduce the risk of developing breast cancer. A high-fat diet increases the risk because fat triggers estrogen production that can fuel tumor growth. Keep reading to learn which vegetable can easily be a stand in for higher calorie options.
Try Pilates Barre for FREE!

Have you seen Pilates Barre listed on your recreation center drop-in schedule? You may have been reluctant to try it without knowing what the class is all about, but now is your chance to try it for FREE! This workout combines basic ballet movements mixed with Pilates exercises. You'll use small, controlled movements to tone your entire body with a focus on the legs, glutes and balance. Because you are exercising larger muscle groups, you will also be elevating your heart-rate for a low-intensity, cardio workout. 

Lei Dunn, an instructor for over seven years, encourages participants of all levels to join a class and come with an open mind. She says, "While it's not a dance class per say, you will be using muscles in ways that you may have never used them before."

Check out these free classes in the first week of November to experience Pilates Barre:

- Monday, Nov 3 | 5:45 - 6:45 pm | Great Neck
- Wednesday, Nov 5 | 10:15 - 11:15 am | Princess Anne
- Tuesday, Nov 6 | 5:30 - 6:30 pm | Williams Farm
- Friday, Nov 7 | 4:45 - 5:15 pm | Bayside

No membership or day pass is required for these free classes, so bring a friend! 

Have You Ever Tried...?

 

Cauliflower. Almost certainly, you have. But did you know that it's one of many cruciferous vegetables being studied for links to anticancer effects? 

 

One thing that is for certain, cauliflower is low in fat and carbohydrates, but high in dietary fiber, folate, water, and vitamin C making it a great staple in any diet. In addition, cauliflower is incredibly versatile! Not only can it be pureed for a mashed potato substitute or pulsed into a rice-like consistency, it also makes a delicious pizza crust or even a Creamy Cauliflower Alfredo Sauce!

 

To cut cauliflower, first remove the outer leaves and then slice the florets at the base where they meet the stalks. You can further cut them, if you desire pieces that are smaller or of uniform size. Trim any brown coloration that may exist on the edges and your cauliflower is ready for any recipe you choose!
Gaming the Holiday Eating Season

With the holiday season rapidly approaching, it can be tempting to throw exercise and healthy eating to the wind with the promise to resume in the New Year. Don't give in! Instead, try making a simple game out of your indulgences. Here are the rules:

1. Every time you stop at the grocery store for something to bring to a party, park as far away as possible and hoof it. 

2. For every alcoholic beverage you drink, do 20 push-ups. You can do them right before or after the drink itself, or wait until the next day and do them all at once. 

3. For every unhealthy or super-sized meal, do 50 body-weight squats (if 50 seems too daunting, pick a number more appropriate for you). 

4. See if you can recruit friends and family to play along! 

These small efforts can do wonders for your attitude through the busy and indulgent holiday season while setting you up for success in the coming year. Need a little more assistance? Contact any member of our Fitness Team for information about classes, personal training or nutritional counseling! We can help you stay on track through the holidays, so you aren't playing catch up next year!
Please Note Our Upcoming Facility Closures

 

Bow Creek Recreation Center is closed for a long-term modernization project.

 

All Virginia Beach Recreation Centers, Owl Creek Tennis Center, and administrative offices will be closed on November 11 for Veteran's Day.

 

All Virginia Beach Recreation Centers, Owl Creek Tennis Center, and administrative offices will be closed on November 26-27 for Thanksgiving. Parks will be closed on November 26 only.

 

Don't forget that your membership is good at all Virginia Beach Recreation Centers! If your usual center is closed for maintenance, take the opportunity to visit another center. Use this locator to help you find one!
Virginia Beach Parks and Recreation believes all of our diverse citizens have a right to participate in community recreation and we are committed to creating equal access for everyone who may have a challenge or barrier. If you or your child requires additional support, we can help. Learn more about our accommodation and inclusion services.
We welcome your comments and questions. Feel free to email us at fun@VBgov.com.
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Virginia Beach Parks & Recreation is accredited by CAPRA,
the certifying agency of the National Recreation and Park Association.