KEEP MOVING THIS SUMMER: JOIN CLUB PED! July 2011 · KEEP MOVING THIS SUMMER: JOIN CLUB PED! July...
Transcript of KEEP MOVING THIS SUMMER: JOIN CLUB PED! July 2011 · KEEP MOVING THIS SUMMER: JOIN CLUB PED! July...
July 2011 KEEP MOVING THIS SUMMER: JOIN CLUB PED! Brought to you by the WellPoint on-site Wellness Centers and Health YOUniversity, CLUB PED is an eight-week walking and running program for associates at all fitness levels. Whether you are just getting started or you have made walking or running a daily commitment, this program can meet your needs and motivate you to reach new goals. The program is open to all WellPoint Associates. You do not have to be a member of the Wellness Center or Health YOUniversity to participate.
The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.
Swimming
The eight-week program begins on Monday, August 1 and has three weekly mileage levels from which you can choose: Beginner -- five miles per week Intermediate -- 10 miles per week Advanced -- 15 miles per week
The two week registration period for Club Ped begins on Monday, July 18. To register go to www.myclubped.com and click on “New Participant” in the toolbar at the top of the screen.
Swimming has become popular because it is an ideal activity for people of all ages and abilities—from the superstar athlete to those with physical limitations and disabilities. Whether its lap swimming or aquatic therapeutic rehabilitation, water provides the tools needed to improve or maintain flexibility, strength, cardiovascular fitness, balance/core stability, and functional motor skills. It is the following properties of water make swimming and aqua aerobics great modes of exercise:
Buoyancy will help to support body weight, which makes water exercise low impact and thus easy on the joints. Specifically, water exercise is beneficial to those suffering from pain due to arthritis, back/joint disorders, and recent joint surgeries (i.e., total knee/hip replacement). The deeper you go, the less weight you will have to support!
Hydrostatic pressure in deep water helps with circulation disorders, such as
edema, lymph edema, and swelling in lower limb joints.
Viscosity builds strength, endurance, and flexibility when the FITT principle
(frequency, intensity, time, and type) is applied.
The properties of water challenge all major muscle groups and can help improve the cardiovascular and muscular systems through a combination of aerobic and anaerobic exercises. The breathing pattern for exercise in water is different than when exercising on land. As a result, the lungs and heart are challenged aerobically, while various muscle groups are challenged by working hard to stay afloat.
Start taking advantage of the benefits of swimming and water exercise today! All you need in the way of equipment is a swim suit, goggles, and a towel. Additionally, if you are swimming for fitness or as a means of cross training, it is important to keep track of the distance you are swimming. Note that an Olympic size pool measures 100 meters. Make sure you ask the staff at your local pool what the length of the pool is so that you can keep track of your workouts.
Getting Started: Plan ahead! Don’t expect to be able to go out for an hour-long swim and find that it is easy. Gradually build up your workouts with lap intervals. Use equipment to complete laps to give your muscles a break. Consider participating in a stroke clinic or adult swimming lessons to advance your skills and confidence in the water. ** It is important for beginners to know that resting heart rate decreases 10 beats/min and max heart rate decreases by 10-30 beats/min while exercising in water.
Intermediate: Swim with a purpose! Alternate your endurance lap swimming days with isolated muscle group strength building. For example, on Mondays, Wednesdays and Fridays, try swimming a 200 meter front crawl, 200 meter breast stroke, 200 meter backstroke, 200 meter fly, and repeat. On Tuesdays and Thursdays, warm-up with a 200 meter crawl, 200 meter flutter kick (using a board), 200 meter crawl (using aqua fins), 200 meter breast kick (using a board), 200 meter breast stroke, and 200 meter backstroke (using a board).
Advanced: Challenge yourself! Combine the above workouts and set goals. For example, during lap swimming, use the clock for timing and work at improving your time. Remember to always warm-up and a cool down between interval laps and at the end of your workout. This is especially important for higher intensity workouts.
A Good Alternative To Land Exercise
Source: www.webmd.com
Garlic & Herb Portabella Mushrooms
D I R E C T I O N S
1. Preheat grill. 2. Place the mushroom caps, round side down,
on a plate. 3. Add the olive oil, shallots, garlic, basil and
chives to a custard cup and stir to blend well. 4. Spread the olive oil herb mixture evenly over
the tops (the flat side) of the mushrooms. 5. Place mushrooms, flat side up, on grill and
lower the top (if using a contact grill). 6. Cook about 5 minutes. 7. Serve as a side dish (sprinkled with grated
cheese, if desired) or as the filling in a sandwich.
Lite Bites:
Sources: Elaine Magee—2007, www.webmd.com
I N G R E D I E N T S
4 portabella mushrooms, stems removed, rinsed and dried well 3 t. olive oil 1½ t. diced shallots (freeze-dried diced shallots can be used) 1½ t. minced garlic 1½ t. finely diced fresh basil (freeze dried can be used) 1½ t. finely diced fresh chives (freeze dried can be used) Salt and pepper as desired (optional)
N U T R I T I O N F A C T S
# of Servings = 4; Serving Size = 1 mushroom; Calories Per Serving = 50; Protein = 2g; CHO = 4g; Fat = 3.6g (Sat. Fat = 0.5g); Chol. = 0mg; Fiber = 1g; WW PointsPlus® = 1
The Wellness NEWS
A P u b l i c a t i o n o f t h e W e l l P o i n t
W e l l n e s s C e n t e r s
July 2011 Member RecognitionJuly 2011 Member RecognitionJuly 2011 Member Recognition
MEMBERS WHO VISITED THE WELLNESS CENTER 5-11 DAYS PER MONTH!
Fabulous 5
Shanequa Abney
Brian Austin
Pat Bajsert
Leslie Beam
Danyelle Bonner
Susan Bould
Sheila Brown
Christina Croker
Stephanie Cruz
Sara Dillman
Laurel Doten
Knighteka Fauntleroy
Julia Harrell
Natasha Harris
T’Clla Marks
Karana Hicks
Queen Harris
Sheryl Hughes
Valerie Kelley
Margaret Johnson
Patricia Joyner
Laura Marks
Mary Hodges
Sheryl Hughes
Margaret Johnson
Patricia Joyner
Valerie Kelley
Laura Marks
T’Clla Marks
Evelyn Martin
Melissa Maples
Anabel Mathews
Keith McMullin
Marie Mills
Beverly Olin
Joanne Simmons
Elizabeth Skinner
Sakhan Sok
Lorna Stewart
Danny Stillman
Mia Thomas
Manika Tillman
Jody Trainham
Karen Turner
Rita Woodley
Ed Zaunick
Ted Zeh
Great Eight
Robin Bandino
VanDora Beaver
Lamont Cook
Frank Creasy
Jerron Dennis
Michele DeVore
Robert Edberg
Beverly Evans
Tonya Foster
Michelle Frazier
Cheryl French
Pamela Gary
Shirley Goodman
Rochelle Griffin
Tim Gundlach
Pamela Hancock
Marquita Harding
Heather Johnson
Kiwanda Johnson
Sabrina Jones
Jennifer Kessler
Kate Koontz
Marquetta Lee
Hanson Mabry
Pradeep Madiraju
Debbie Manley
Charlotte Massicot
Melinda Matzell
Audrey Michael
Lena Murriel
Doug Nichols
Ruth Nichols
Amy Shook
Charmaine Smith
Deborah B Smith
Latisha Smith
Tyrone Thorpe Jr.
Carter Tucker
Anne Vaeth
Alan Watts
Jennifer Young
KEY Members whose names have been underlined are the Fabulous Five and Great Eight prize winners. Please stop by the Wellness Center and pick up
your prize!
July 2011 Member RecognitionJuly 2011 Member RecognitionJuly 2011 Member Recognition
MEMBERS WHO VISITED THE WELLNESS CENTER 12+ DAYS PER MONTH
Members whose names have been underlined are the Dedicated Dozen prize winners. Please stop by the Wellness Center and pick up your prize!
KEY
Dedicated Dozen
Veronica Armstrong Helen Blanding Priscilla Brown
Janet Browning Mary Beth Butler Greta Clements
Will Coker Kristi Curley Sharon Echols
Timothy Garner Sharonda Ghee Hector Gonzalez
MacGregor Gould Bill Haymes Delores Hicks
Winnie Johnson Kyra Jones Debra Kirven
George Lacy Elizabeth Lanham Cassandra Latney
Virginia Lewis Andrea Lovelace Wilma Marsh
Scott Matteson Gregory Mills Ellen Redding
Kevin Reid Ryan Richter Marc Rondeau
Tim Scarborough Tisha Smith Joe Thomas
Charnel Tinsley Henrietta Shaw-Valentine Aneitra Viney
Bess Wilton Stacy Yuih
July Member of the Month
Delores Hicks
Favorite form of Exercise: Delores’ favorite form of exercise is walking.
Favorite thing about the Wellness Center: She enjoys all of the great equipment that
there is to use.
Why she comes to the Wellness Center: “ I come to the Wellness Center because I want
to be healthier and lose weight. I enjoy the time that I have in the Wellness Center and I
feel bad on the days that I can’t make it. But I really enjoy the workout.”
Contact the Wellness Center Staff to find out how YOU can become Member of the Month!
Congratulations Members!
Iron Man CLIMB
If you plan on getting to the beach this summer and looking your best, join the Iron Man Climb. Over the next
10 Weeks, record the number of sets, reps, and weight for one upper body exercise and one lower body exer-
cise of your choice. Submit your completed workout slip each time you perform resistance training (body
weight exercises, free weights, and/or resistance machines).
Each week the Wellness Center staff will record the total amount of weight that you have lifted along with the
total number of sets and repetitions you’ve completed. Just complete your workout, place your workout slip
into our drop box and go! At the end of week five and the final week (week 10) we will announce and award
prizes for both a male and female winners!
Contact your Wellness Center today and find out how you can participate!
Davis Center x42134
Holland Park x43275
Water is essential for daily function and optimal exercise performance. Not only does it make up 2/3 of the human body, but it also constitutes 75% of all muscle (including the brain), aids in digestion and absorption of food, regulates body temperature, carries oxygen and nutrients to the body's cells, and removes toxins and waste from cells. Water also serves to protect organs and tissues in the body, and helps metabolize stored fat for energy.
To maintain proper hydration, drink between 0.5 and 1 ounce of water per pound of body weight. Active individuals should drink even more, especially when exercising in hot temperatures.
Remember that it is important to hydrate and re-hydrate. Use these guidelines to maintain hydration levels before, during, and after
exercise: Drink 17 to 20 ounces of water two hours before the start of exercise. Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise. Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.
While drinking water is the best option for replacing your body’s lost water, it is OK to meet your individual needs through a variety of fluids and foods, including juices, smoothies, tea, lemonade, soups, fruits and vegetables.
Source: www.acefitness.org
FITT Tips:
A Guide For Healthy Hydration
JULY GROUP FITNESSJULY GROUP FITNESSJULY GROUP FITNESS Summer Session Classes will be held May 30 through August 5Summer Session Classes will be held May 30 through August 5Summer Session Classes will be held May 30 through August 5
Mon Tue Wed Thu Fri
Iron Man Climb Participate in the following classes and earn credits towards your
Iron Man workouts: Express ABS
A.B.C. Tabata
Muscle UP
1
7:30a Wake It Up (DC) 12:20p Tabata (DC)
4
Classes Cancelled Due to Holiday
5
12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)
6
12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)
New!
7
12:05p Cardio Party (DC) 5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)
8
7:30a Wake It Up (DC) 12:20p Tabata (DC)
11
7:30a Wake It Up (DC) 12:15p Tabata (DC) 1:05p Core & Stretch (DC) 6:05p Cardio Party (DC)
12
12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)
13
12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)
New!
14
5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)
15
7:30a Wake It Up (DC) 12:20p Tabata (DC)
18
7:30a Wake It Up (DC) 12:15p Tabata (DC)
19
12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)
20
12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)
New!
21
12:05p Cardio Party (DC) 5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)
22
7:30a Wake It Up (DC) 12:20p Tabata (DC)
25
7:30a Wake It Up (DC) 12:15p Tabata (DC) 1:05p Core & Stretch (DC) 6:05p Cardio Party (DC)
26
12:05p Express Abs (DC) 12:25p ABC (DC) 5:05p Power Yogi (DC) $ 6:05p Muscle UP (DC)
27
12:05p Sports Conditioning (DC) 1:05p Rejuvenate & Relax (DC)
New!
28 12:05p Cardio Party (DC) 5:00p Yogilates (DC) $ 6:05p Muscle Up (DC)
29
7:30a Wake It Up (DC) 12:20p Tabata (DC)
Where Fitness Meets Fun
July 2011July 2011July 2011
Mon Tue Wed Thu Fri
1
International Joke day
Make someone laugh!
4 5
6 7
Davis Center Massage 11am-4pm
8
11 12 13
14
Holland Park Massage 11am-4pm
15
18 19 20
Watermelon Wednesday
21
Davis Center Massage 11am-4pm
22
25
26
27
Watermelon Wednesday
28
Lunch N Learn:
DC Wellness Center 1:00p-1:45p
Park Central III Massage
11am-4pm
29
WellPoint Fitness
Remember to continue logging in your exercise for the
WellPoint Fitness Challenge until July 16th!
WellPoint Fitness
Watermelon Wednesday
Lunch N Learn Functional Training: Master the TRX
Learn by doing!
DC Wellness Center
1:00p-1:45p
Contact the Wellness Centers (DC x42134 and HP1 x43275 ) for more information about the programs highlighted
below!