White Live Life Well

Liberty Athletic Club Newsletter

October 2015
In This Issue
Contact Information

October is the month of change and club improvements at Liberty!  We are pleased to announce that we are progressing smoothly on both club improvement projects - the upper men's locker room renovation and the parking lot expansion.  We appreciate your patience and understanding during the construction and feel strongly that the end results will prove extremely beneficial to the membership long-term. 
 
October also marks the launch of CFX:  Club Fit 10!  We are pleased that the new small group training program has been met with so much success.  Designed for all fitness levels, CFX integrates the expertise of Liberty's trainers with the enthusiasm and accountability of exercising in a group environment.  With class sizes limited to a maximum of 10, each person receives the guidance, encouragement and progression of personalized training.  Take advantage of the special roll-out pricing, 20% off packages purchased in the month of October.  
 
At Liberty, we believe that hosting fun events help us to celebrate our culture and are a great way for members to interact with each other and with staff. With this in mind, we are kicking off our sixth annual Freaky Fun Family Fitness Day on October 18. This family friendly event is sure to delight both parents and their kids. It is free to members and registration is required. It is sure to be spooktacular!
 
In Good Health,
Liberty Athletic Club
FreakyFunFamily Event  
Sunday, October 18th    
Halloween Header
You and your family are invited to Liberty's Freaky Fun Family Fitness Day on Sunday, October 18 from 2:30pm-5:00pm. Come join in classes such as Black Cat Bingo, Bumble Beatz, "Boo" Camp, Captain Jack's Pirate Palooza and more.

This event is open to members and their immediate family. Members are free and a $12 fee will be charged for a non-member parent or child.

The event is 75% full, register now to reserve your space!  Click on the link below for more information.

Registration deadline is Thursday, October 15th.

Vitamin D
from the desk of Susan Cutshaw, M.S. Nutritionist 
 
Summer's over and for Michiganders maintaining adequate vitamin D levels may be problematic. In fact folks who live north of 40 degrees latitude can develop a winter-time deficiency when compared to their southern counterparts. (Vitamin D deficiencies can occur in sunny climates as well.) Even consuming foods that contain vitamin D may not be enough to maintain serum blood levels during the winter months.

VD3 or 1,25-dihydroxyvitamin D3 is what's measured in the blood to determine levels. (This has to be done by a health care provider.) It is considered one of the four fat soluble vitamins (A, D, E and K), although it's technically a steroid hormone. Vitamin D is necessary for maintaining optimal bone health by regulating calcium and phosphorus levels. Research suggests that low levels may also be linked to increased risk of certain cancers, depression, muscular dystrophy, type I diabetes, and muscular and bone pain.

Recommendations
The Institute of Medicine (IOM) and the Endocrine Society provide guidelines for serum blood levels of vitamin D.



Food sources
3.5 oz salmon, fresh (wild) has 600 to 1,000 IU/vitamin D
3.5 oz salmon, fresh (farmed) has 100 to 250 IU/vitamin D
3.5 oz salmon, canned has 300 to 600 IU/vitamin D
3.5 oz tuna, canned has 236 IU/vitamin D
3.5 oz shiitake mushrooms (fresh) has about 100 IU/vitamin D
3.5 oz shiitake mushrooms (sun-dried) has about 1,600 IU/vitamin D
1 egg yolk has about 20 IU/vitamin D
8 oz fortified milk or yogurt has 100 IU/vitamin D
8 oz fortified orange juice has about 100 IU/vitamin D

Supplements
Before purchasing vitamin D supplement, consult with your health care provider to ensure the correct dosage and timing.
Studies have shown that vitamin D3 is the best choice for supplements and it should be taken with meals that contain fat so that it can be absorbed properly. Supplements can be taken daily, weekly, or monthly. The choice depends on whether it's correcting a deficiency or maintaining adequate amounts.

Bottom line
Leading authorities vary on the how much vitamin D is enough (as is evident by the two different charts for recommendations and upper limits). More research emerges daily regarding the importance role this vitamin plays in our overall health and well being. Remember that supplements are not regulated by the FDA, but there are three groups that monitor ingredients. Look for these symbols when purchasing supplements.

 
 






References
Member Spotlight
by Kim Stetson  
 
Liberty member Michele Collica shares a familiar story. She was a committed athlete in high school, where she played catcher on her softball team. She continued playing recreationally in her 20's and suffered an injury, tearing her anterior cruciate ligament (ACL).
 
"In those days," Michele explained, "I was told my knee couldn't be (medically) fixed." "I thought, what could I do? I couldn't run anymore. So I got busy in life, and when I woke up, I was 45-years old!"
 
In 2010, Michele's family joined Liberty, so her husband could play basketball and her daughter could take swimming lessons. Her initial workouts at the club included some cardio, free weights and personal training. She stayed away from fitness classes, because she presumed most of them would be too tough on her knee.
 
Five years later, while Michele and her friend were warming up on the elliptical machines, her friend grabbed her arm and said, "You're trying a spinning class today."
 
"Watching from the door, I always thought spinning looked terrifying," Michele shared. "I never would have tried the course without my friend's encouragement. Plus, she's the kind of friend you couldn't say 'no' to!"

Her decision to try that class, eight months ago, changed her life. Since January Michele has lost 25 pounds. She also proudly added that she's built muscle in her legs and knees, and she's not tired anymore.
 
Today, Michele is the 'poster child' for spinning class participants. She attends four spinning classes per week, with Liberty instructors Kathy Ernsberger, Nancy Drenning and Chrissy Hanna.
 
"I enjoy attending different classes," Michele emphasized, "because each instructor has a different style." "I've never had the same workout twice. They're always different and always fun."
 
With a stronger knee and her fear of spinning, a thing of the past, Michele would encourage anyone to try a spinning class. "The instructors make it easy for you," she concluded. "They help you set up your bike and keep a close eye on you. You keep up at your own pace, and no one can see you because the room's dark!"
 
"Eight months ago, I never expected this."
Team Race Ride 

 

 

Health & Fitness 

Do you feel like you're spending too much time sitting throughout your day?  Try one of these free cool apps that remind you to take a short break and stretch your legs. You'll feel better, we promise!

 


 
The Work Break Timer By Raised Square, LLC



Seasonal Specialties 

Trick or Treat at LAC!

Pumpkin
Ages up to 5yrs
Friday, October 30 from 10:30-11:00am
Sign up sheet is located in the Treehouse
Dress up your itty-bitty and bring them to the Tree House for this festive FREE event! The kids will parade through the club, stopping at various departments to receive fun treats and trinkets. Parents are encouraged to dress up too, or simply wear orange and black!

Parents Evening Out 
Ages 5-12
Friday, October 16 from 6:00-9:00pm
Join us for a fun night filled with activities, rockwall climbing, play structure and more! Pizza and lemonade will be served at 6:00pm. Bring your swimsuit and beach towels along with some comfy dry clothes to change into at the end of the night. Must be 45 lbs. to climb the rockwall.  Meets in the conference room.
Members only. 

Around the Club 

 

Club Policy Reminders

Many of our members experience asthmatic or allergic reactions and are very sensitive to fragrances. Please refrain from wearing perfume on the Fitness Floor and in the Group Fitness and Spinning Studios.

 

Please shower before entering the hot tub. 

  

Women's Locker Room 

Boys over the age of 4 are not permitted in the women's locker room.  If you need to accompany your child, please use the family locker room located by the Liberty Lagoon.
Community Fitness Events

 

 

 

 

 

 

 

 

 

 

Girls on the Run Superhero 5K

 

 

Turkey Trot 5K . 10K . Iron Turkey . Kids Mile

click here for more information