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Monday: Kids Zumba 4-5pm with Mary
Tuesday: Early Bird Yoga 6:00-7:00am with Cailen
Wednesday: Halloween - Note Schedule Changes Below
Thursday: Beginner Tango 6-7pm with Pierre
Friday: Kickbox 8:30-9:30am with Ed
Saturday: Total Strength 8:30-9:30am with Jen
Sunday: Vinyasa 1-3 8:30-10:00am with Anna |
YOGA NEWS
- How Nutrition Can Help You Stay Strong
- Book of the Month
click here for these topics and more Yoga |
 WHAT'S COOKING IN THE CAFE?
Entree: Spaghetti and Meatballs
Salad: Seared Seasame Tuna
Soup du Jour: New England Clam Chowder
Sandwich of the Month: Nicoise Tuna Sandwich
Breakfast Anytime: Italian Egg Cups, Oatmeal, Fruit, Yogurt, Protein Bars
Full Menu |
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SCHEDULE CHANGE FOR WEDNESDAY HALLOWEEN
All evening classes are cancelled this Wednesday, Oct 31
EXCEPT for Svaroopa Yoga which will be at 6:30pm
KIDS ROOM is closed
CAFE is closed (coffee, smoothies, salads, etc available see Front Desk)
Enjoy your evening...Happy Halloween! |
 Relax...Slow Down Take Care of Your Body
Enjoy an hour of...
uninterrupted Relaxation
Book a Massage with Tina Today!
(267) 773-9773 |
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FALL MEMBERSHIP REWARDS: 2 WAYS TO WIN
1) THREE FREE trainings with the personal trainer of your choice, when you refer a friend to train with a Personal Trainer and they purchase a package of five trainings or more
2) $100 to apply towards your membership dues or TWO FREE trainings with the personal trainer of your choice, when you refer a NEW member and they sign-up for at least a two-month membership
Other restrictions may apply. Offer expires November 30, 2012 |
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HOW NUTRITION CAN HELP YOU STAY STRONG
 Throughout your life your muscles are constantly being broken down, repaired, and built back up again, as are all your tissues. To keep the balance of this process means to keep more muscle than you lose. This is important for your body shape, your weight, your strength and your immunity. Weight bearing activities are the key from the activity side. From the nutritional side protein is one of the key factors.
When you eat protein foods they are broken down into their constituent parts, called amino acids, through digestion, then absorbed into your bloodstream. This concentration of amino acids in your blood stream signals your body to produce new muscle where it is needed.
Certain factors of when and how much protein you eat affect this process. It is typical to start the day with a carbohydrate rich breakfast like cereal or a bagel, and end it with a protein laden dinner that includes chicken or fish, meat or tofu or beans, if you are vegetarian. This not ideal for muscle maintenance. As you shift some protein from dinner to breakfast and lunch you will find you remain stronger and healthier, as proteins also are used in your body for strong immunity.
How much protein should you be eating? It's a somewhat controversial question. The RDA is about 1/3 a gram-protein is measured in grams and it's always listed on labels as such-per pound of body weight. Studies have shown that as we age we actually need more protein to maintain muscles-along with activity. So those over 50 can consider eating ½ a gram of protein for every pound of body weight. If you weigh 150 pounds, eat 75 grams of protein. If you weigh 120 pounds eat 60 grams of protein. Be sure to spread your protein out through your meals.
Animal foods high in protein include chicken, meat, seafood, dairy and eggs. For those eating vegetarian use soy foods such as tofu or tempeh or soy beans themselves, like edamame or veggie burgers. Beans, nuts and seeds are also good sources, eaten as additions to soups or stews or salads or used in hummus or nut butters.
Stay strong and stay healthy, preserve your muscle, through diet and activity.
If you have a health consideration, be sure to check with your doctor before modifying your diet.
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KIDS ZUMBA
Fall session starts October 15th
Mondays 4-5pm
8 week session runs through December 10th (no class 11/12)
Ages 7-12
Cost $120
Does your child love to dance? If so, they will love this hip shakin', heart pumpin' Zumba class designed especially for them! Please sign up at the front desk or call 215-794-3494. For questions about the class call Mary Tawa at 215-794-9368. |
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ALLEVIATING STRESS & PAIN IN THE BODY WITH SHIATSU SHIN TAI
Asian Bodywork therapy with Beverley Pattenden
Each of us has characteristic ways of responding to stress by tensing particular parts of our bodies which become fused with the mental aspects of the holding.
"Hands on" body-oriented therapy is direct, profound, and takes a faster route than most therapies. The body is the unconscious mind. It contains all our memories, even the ones the conscious mind has forgotten. We cannot be fully present in life unless we are also living fully in our bodies.
My works assesses the body with a holistic perspective. I advocate the connection between diet, lifestyle choices, mindsets and how these choices along with a person's unique history manifests in the body and show up as misalignments, imbalances and illness.
By releasing stress compression in the physical body (pain, bone misalignments, illness) we regain natural movement in the body, which alleviates pain and symptoms and increases mobility; enabling us to adapt to stress and emotional imbalances very differently and to fully engage in the flow of our day-to-day lives and happiness.
To schedule a treatment please call 215-794-3494 or contact Beverley directly
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 KARATE NEWS
Six members of The Solebury Club Shotokan Karate Competition Team recently travelled to Mount Vernon, NY to participate in the NY Open, hosted by NKF Chief Referee Sensei Cleveland Baxter. Always known as a challenging tournament with many top class athletes, the team came away with 5 gold, 3 silver, and 3 bronze medals!!!
Class Schedule October Events |
ARGENTINE TANGO CLASSES with River Tango
Beginner Tango is Thursdays 6-7pm
Cost $15 per class or $55 for 4-class monthly package
Intermediate Tango is Thursdays 7-8:30pm
Cost $20 per class or $75 for 4-class monthly package
Discover a hidden talent, and have fun doing it! Tango is a passionate dance involving close connection to your partner, and limitless self-expression. It's also a physical discipline that will develop your coordination, balance, posture and core strength. Pierre Baston and Maria de Sousa of River Tango will lead you through a fun hour-and-a-half covering the embrace, basic steps and patterns, musical interpretation and culture of Argentine tango.
NO Experience, Partner or Solebury Club Membership REQUIRED
For more about Pierre and Maria, go to www.tangosouthand north.com/bios |
TRX SEMI-PRIVATE TRAININGS with Eileen 
Change the way you train!
Rates: Drop-in $18, 5-pk $80, 10-pk $150
Training Times: Wed 9:00am and Thurs 8:30am
Call 215-794-3494 to book your appointment at least 24 hours in advance |
15% OFF LVR CLOTHING
GOOD FOR YOU, GOOD FOR THE ANIMALS, & GOOD FOR THE PLANET
With the help of our friend Nicole Adams, we are excited to introduce a new clothing line from LA called LVR.
 YOU...All of the items are 50% organic = super soft non-toxic fabrics against your skin and they look good too!
ANIMALS...We donate to the animal loving group called ARCAS = helping keep the animals in their natural habitat and from being sold.
PLANET...Handmade in the USA = less fuel is used is get us these beautiful pieces.
Our new straight leg pants are delivered extra long so you can cut them to your exact length. *Leave them little long if you cut them before you wash them
Don't see your size or color at the club? Visit LVR's website for 15% OFF
Just enter TSC15 at check out! |
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