JULY NEWSLETTER

New Developments Respect Other Users. Please ensure you place your

towel in the dirty towel bin when you are done with it.

Leaving your dirty towel on the floor is rude and

inconsiderate of other users.

Cross Canada Challenge. Use your cardio minutes

to virtually run across Canada. This free challenge will

run for July and August. Learn about Dave Proctor, the

inspiration behind this challenge, further on in this

newsletter

Registered Classes. We are offering a reduced

registered class schedule over the summer. Our July

registered classes (yoga and kickboxing) start this

week and registration is still open. Sign up at the front

desk or over the phone.

Sustainable Me! Our next topic will be presented on

July 19th at 1:30 pm in Summit 2. This presentation will

discuss pre & post natal exercise guidelines.

In This Issue

Important Updates

Fitness Centre Etiquette

Group Exercise

Run Across Canada

Challenge & Dave

Proctor’s story

Health Information

Nutrition Information

Recipe of the Month

Imperial Campus Fitness Centre www.505QPwellness.ca July 2018

With 24/7 access, cleanliness and respect for the facility are extra important.

Shower etiquette. Please refrain from using strong scents, spitting or

shaving in the shower area.

Please keep the back hallway clear, you are welcome to use the studios

when classes are not in progress.

Please do not enter the group exercise studios while a class is in progress.

Remember to return your weights/equipment to their designated rack/place

after you are done using them.

Please wipe your mats and machines after use. This includes the stretch

mats.

Please take shoes off when using the stretch mats.

Please ensure you throw your used towels in the designated bins after use

Step 1

Sustainable Me!

Pre/Post Natal Exercise

Guidelines

open to members and

non-members

July 19th, 1:30 - 2:00pm

Location: Summit 2

Have you tried any of our 13 free group exercise classes? Or our 2 Registered

Classes?

The number of registered classes is reduced for July.

The following classes will be outdoors, in the winter gardens, weather permitting...

12:05 pm X-Factor (July 4

th & 18

th) &

11:05 am Sport Conditioning (July 10th

& 24th).

Join us for Step on July 12th

and 26th for our 12:05 pm

Terrific Thursdays class

__________________

Major Muscles used: Hamstrings, Gluteus Maximus.

Other muscle groups used: Full body. Core engagement for stabilization.

Exercise of the Month

Step 2

Begin with heels in foot

cradles, toes pointed

back towards the body.

Contract the glutes to

raise the hips, arms at

the sides and shoulders

on the ground. Body

straight as a board.

Keep hips raised, Bend

knees and pull feet in

towards the glutes. Keep

core engaged to keep

body and hips raised off

the ground.

TRX Hamstring Curls

Why do TRX exercises?

While many exercises involve core to

stabilize the body, TRX does an

especially good job of incorporating our

core, as well as using our own

bodyweight as resistance.

Did you know?

TRX was created in 1997 by a Navy Seal

commander named Randy Hetrick. The

first TRX was merely a jiu jitsu belt and

some parachute webbing!

July/August Fitness Challenge

Can you run your way across Canada?

Every 6 minutes of cardio exercise you

participate in, equates to running 10 kms!

Get yourself on the map and make your way from

coast to coast! Starting in the west coast and

exercising your way all the way to the East coast.

That is 7,200 kms!

Your journey will begin July 1st, and you can add

to your map anytime until August 31st. Any

cardiovascular activity here in the Wellness

Center, outside, or at home counts.

Follow our friend from Okotoks, Dave Proctor as he

runs 7,200 kms across Canada!

His journey began June 27th, and he will run across

Canada in 66 days. That’s a record breaking average of

108 kms each day!! (Insert Gasps here)

Our very own Joanna will be joining Dave as

he runs across Alberta from July 5-9th

!

Why is Dave Running Across Canada?

Dave’s son, Sam, was diagnosed with a very rare genetic

disease called Relapsing Encephalopathy with Cerebellar

Ataxia. Sam is one of 5 people in the world to have this

disease.

Dave runs for the Rare Disease Foundation, for his son

and a hope for a cure that will one day help Sam.

To learn more about Dave’s journey, please visit:

https://outrunrare.com/ Come register anytime over the

next 2 months for the run across

Canada challenge!

Draw prizes will be awarded for

participation, and prizes for

running the farthest!

Dave Proctor & Outrun Rare

Melanoma

The sun provides us with many benefits such as the synthesis of Vitamin D. This helps the muscular, skeletal and nervous

system work properly. It has also been said to help relieve anxiety, decrease depression, and help with other conditions.

Sunlight can however, if not approached responsibly, cause skin damage and ultimately melanoma (the most common

form of skin cancer).

How To Prevent Melanoma

1. Limit the amount of exposure to UV rays through

natural sunlight as well as artificial radiation (such as a

tanning bed).

2. Identify possible melanoma early. Do not wait until its

too late to go see a doctor.

3. Wear protective clothing if you are going to be

exposed to the sun for long periods of time.

4. Seek shade when possible.

5. If you are lacking vitamin D (which is something the

sun helps synthesize), try replacing with nutrition.

6. Be aware of your medications. Certain medications

can increase your skin’s sensitivity to UV damage.

7. Wear sunscreen year round, even if it is cloudy.

Sunscreen

Sunscreen is one of the first lines of defense against UV rays when you have to be out in sunlight for long periods of

time. Of course you could always seek shade or put on longer clothing, however sometimes it’s just too hot to wear

pants and a long sleeve shirt, and other times its not realistic to stay sitting in the shade. Here are some reasons why

sunscreen is a good choice the next time you are outside sunbathing!

Skin cancer is on the rise, and sunscreen has been proven to help prevent the development of melanoma.

It slows down the aging process caused by the sun, such as sun spots and wrinkles.

Sunburn prevention. Sunburns can hurt, and can have long term damaging effects on the skin. Throughout the

lifetime, every time you burn your skin you are at a higher risk of developing skin cancer in those exposed areas.

The higher the SPF, the more protection you will get on your skin. Dermatologists recommend using SPF 30 and

higher.

Sunscreen can go bad!! Read the label to find out when it expires. Expired sunscreen can cause more

damage to your skin as it loses its effectiveness over time. If you are unsure of the expiry date , replace your

sunscreen every summer or at least every 3 years.

Fun Fact

80% of the sun’s rays can penetrate through

mist, light clouds and fog. So even if you are

outside on an overcast day, it is best to wear

sunscreen, just in case! You are likely to still

be exposed to the suns UV rays throughout the

day.

How to eat right this summer

Going to a Barbeque?

Eat more of the healthy options first, to limit how much

dessert and other unhealthy options you eat after.

Fill your plate with fruits and vegetables, protein, and

some grains to get a full balanced meal. (See photo on

right for example.)

Be cautious of what salads you eat. While they may be

called salads, it doesn’t mean they are healthy. There are

many different factors that can cause a salad to be

unhealthy:

1. Salad dressings (especially cream based) can be very

high in calories.

2. Limit the amount of nuts that are added to your salad.

Nuts are high in protein, but they are also high in

calories when overindulged.

3. Raisins or candied fruits. Again, they are healthy in

moderation, but adding too many can be high in sugar.

4. Ambrosia Salad. (Is it really a salad?) Almost every

BBQ has one. While it may be sweet and delicious,

proceed with caution!

Do you find that your diet gets put on the back-burner over the summer? The summer is filled with BBQs with friends, beers on

the patio, potlucks and wing nights. So the question is; how can we maintain a healthy diet over the summer? Read below for

some tips and tricks on how to resist the urge, or to modify your meal to help you make it a healthy, and still enjoyable summer.

I’ve been invited out for drinks on the patio. How can I make

healthy choices there while still enjoying myself?

Enjoy yourself, but do it in moderation. Having a beer is okay, just

don’t overindulge or binge. Binge drinking can be very unhealthy, as

it puts the organs (including but not limited to; the brain, the liver,

the kidneys, etc.) under large amounts of stress.

Order a salad off the menu, and ask for dressing on the side.

Typically dressings are high in calories, and by adding only as much

as is necessary is healthier then a salad covered in it.

Portion control. Ordering yourself a burger or a sandwich that has a

bun is okay, but you can reduce your portion size by eating it

without the top half of the bun. Use lettuce as a bun instead, as

buns are typically high in carbs, sugars, and calories.

There is nothing wrong with having a cheat meal, just don’t do it

every day. Try sticking to only eating out once a week or even once

every two weeks, to help keep yourself on track. If you know that

you are going out more then 1 night in a row, Try making a healthy

dinner before you go, so that you won’t be so hungry when you go

out.

Fun Fact

When you experience

a hangover headache,

it is actually because

your brain has shrunk

due to dehydration.

Binge drinking can be

very dangerous to

your organs, and can

have long term effects

later in life.

Meal Planning

Not having to worry about packing food for kids lunches, or your own

lunch can throw off the routine for the summer. Having meal plans in

place can help you stick to your healthy eating, and encourage less

eating out, or ordering take-out. Take one day of the week to prep

meals, or just to purchase the groceries for meals that you have

planned. Especially on the hot days, using the oven or stove can seem

like the end of the world. Choose meals that are cold; or prep the meal

at an earlier time.

Chicken and Vegetable BBQ Kabobs

Ingredients

1. Olive Oil

2. Salt

3. Pepper

4. Garlic Seasoning (or fresh,

diced)

5. Greek Seasoning

6. Chicken Thigh

7. Bell Pepper

8. Onion

9. Mushroom

10. Pineapple

Directions

1. In a small bowl, mix together the olive oil, salt, pepper and

garlic seasoning and Greek seasoning. Put to the side.

2. If using wooden skewers, let skewers soak in water, to

prevent them from burning on the BBQ.

3. Cut the chicken into cubes, big enough to be put onto

your skewer. Place chicken into a bowl, and pour 1/2 of

the above mixture onto the chicken. Toss chicken in the

mixture so all pieces are covered. Cover, and let sit in

fridge for 2-3 hours.

4. Cut the Bell Pepper, Onion and Mushroom into chunks.

Pour the second half of the mixture onto the vegetables,

toss, and let sit for 1 hour.

5. Cut the pineapple into chunks. These can be skewered

onto their own sticks, or they can be put amongst your

chicken and vegetables. Note that they don’t need long on

the BBQ, just a few grills marks to bring out their natural

sugars and to ensure that they don’t get soggy.

6. Put all cut ingredients onto the skewer. They can all be

put onto separate skewers, or all mixed onto the same.

7. Place on medium heat on the BBQ for approximately 20

minutes, or until chicken is fully cooked. Pineapple for

only 5-10 minutes

8. Serve hot with your favorite side dish!

Nutrition Facts

Servings: 4

Amount per serving

Calories 212

% Daily Value*

Total Fat 10.6g 14%

Saturated Fat 0.5g 3%

Cholesterol 0mg 0%

Sodium 3mg 0%

Total Carbohydrate 10.6g 4%

Dietary Fiber 1.6g 6%

Total Sugars 6.8g

Protein 6.9g

Vitamin D 16mcg 81%

Calcium 15mg 1%

Iron 0mg 3%

Potassium 158mg 3%

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