AUGUST 1-7 IS WORLD BREAST FEEDING WEEK A proper diet is essential while breast feeding in order to produce nutritious milk. Calorie consumption should be about 500 calories above pre-pregnancy levels, and foods should be high in protein and calcium. Such essential nutrients can be found in foods like yogurt, cheese and milk.

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.

With warmer weather during the summer, it’s exciting to be active outdoors. Whether you are playing sports or exercising, the outdoor heat adds excess stress on the body, putting you at risk for dehydration and other heat-related problems like heat cramps and heat exhaustion. It takes the body two weeks to acclimate to hot temperatures, so workouts should initially be lower in intensity and duration with gradual progression.

Exercising by itself increases core body temperature. With the added heat of the sun, core body temperature can be further elevated. In order to combat the increase in temperature, the body circulates blood to the skin. This detour of blood reduces blood flow to the muscles which causes an increase in heart rate—one of the reasons for the two week acclimatization period. In order to sweat (and thus efficiently cool itself), the body needs to be properly hydrated. However, humidity in the environment also places additional stress on the body by not readily evaporating the sweat from the surface of the skin. This can increase core body temperature.

In order to help the body cool itself, it is important to dress properly. Try to wear loose fitting clothing. This will promote the circulation of air between the clothes and body allowing sweat to transfer heat away from the body through evaporation. Also, wear materials that help wick away moisture, like polypropylene, COOLMAX® and Dri-FIT. Be sure to avoid cotton which retains moisture.

It is very important to stay hydrated as this helps with cooling the body and avoiding heat related illness, such as heat cramps. Two hours before exercising in the heat, consume 20 ounces of water, then at least 8 ounces right before the commencement of the activity. Throughout the duration of the activity take a gulp (a few ounces) every 15-20 minutes.

Pay attention to certain warning signs that could indicate a heat-related illness. These warning signs include: muscle cramps, nausea or vomiting, weakness, headache, dizziness and confusion. If you develop any of these symptoms, it is important to lower body temperature, get out of the heat and sun, and get rehydrated immediately. If symptoms are severe or the afflicted individual is a child, elderly, or also has additional health conditions such as diabetes and hypertension, call 911 to get this individual immediate medical attention.

To prevent overheating and dehydration during exercise, remember the following guidelines:

Exercise during the coolest parts of the day (early or late in the day). Minimize the intensity and duration of exercise on hot/humid days. Wear loose clothing to enable the body cool to itself through evaporation. Include a warm up, cool down, and adequate periods of rest.

Source: www.mayoclinic.com

Exercising

In The Heat

I N G R E D I E N T S

4 oz. reduced-fat cream cheese 1/2 c. fresh flat-leaf parsley leaves 2 scallions, trimmed and coarsely chopped 1 clove garlic, minced 1 T. lemon juice 1 T. tarragon vinegar, or white-wine vinegar 3/4 c. crumbled blue cheese, (4 1/4 oz.) 2 T. reduced-fat mayonnaise Freshly ground pepper to taste

D I R E C T I O N S

1. Place cream cheese, parsley, scallions, garlic, lemon juice and vinegar in a food processor; pulse until the mixture is fairly smooth, scraping down the sides once or twice.

2. Add blue cheese, mayonnaise and pepper; pulse until smooth, but still textured. You don't want the dip to be too smooth. If it seems to need a little thinning, add a teaspoon or so of water.

N U T R I T I O N F A C T S

Serving Size = 1 tablespoon; Calories per Serving = 45; Fat = 4g (2g sat , 1g mono); Chol. = 10mg; CHO = 1g; Protein = 2g; Fiber = 0g; WW Points Plus® = 1.

Lite Bites: Blue Cheese Dip

Source: www.eatingwell.com

Get Outdoors and Be Active, But Do So Safely!

It is also key to consume plenty of fluids on a daily basis. The goal is to consume 3 quarts of caffeine-free liquids per day. Alcohol should be avoided.

Some foods may also disagree with the newborn, such as: chocolate, spices, chili, citrus fruit, garlic, and gassy vegetables (for example, cabbage).

Source: www.fitday.com

August 2012

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 2012 Member RecognitionJuly 2012 Member RecognitionJuly 2012 Member Recognition MEMBERS WHO VISITED THE WELLNESS CENTER 8+ DAYS PER MONTH

MEMBERS WHO VISITED THE WELLNESS CENTER 8+ DAYS

PER MONTH

Shanna Dye

Donna Pugh

Renee Sayles

Ivy Williams-Link

Carl Benjamin

Tabatha Bradac

Kim Bryant-

Williams

Lamar Daniels

Susie Light

Felicia Sparrow

Ashley Bane

Chris Powell

Janie Dye

Norma “Carol”

Minnix

Brandy Allen

Kelli Claxton

Scott Ferguson

Pearlene Gunn

Kenya James

Carolyn

Schaltegger

MEMBERS WHO VISITED THE WELLNESS CENTER 12+

DAYS PER MONTH

Judy Gusler

Linda Mack

Jessica McGuire

Jennifer Swartz

Alicia Cochran

Wanda McNair

Schelley Fickey

Lisa Lujan

MEMBERS WHO VISITED THE WELLNESS CENTER 15+

DAYS PER MONTH

Justin Keyser

Thomas Bayrer

Renee Kincer

Norman Moore

Chris Arnold

Ron Childress

Howard Mowles

Sharon Bannister

Travonia Estes

Karen Price

Ashaki Johnson

Kimberly McConnell

Michelle Campbell

Sharon Tice

Pamela Edgecumbe

Linda Boyd

Sandy Cupka

Jason Gentry

NAME = Members of the FIT 15

(visited 15+ days/month) for the month of July.

KEY # = Indicates the # of months the Challenge has been achieved in 2012.

AUGUST GROUP FITNESSAUGUST GROUP FITNESSAUGUST GROUP FITNESS

You must be a Wellness Center LiveWell member to participate in group fitness classes.

Please contact the Wellness Center if you are unsure of your member status

OR if you need to upgrade your membership from FitWell to LiveWell.

Abs, Core & More: This class offers exercises to tone and strengthen the ab-

dominals, obliques (love handle area), and lower back. Abs, Core and More will

incorporate dumbbells, body weight, and mat exercises. This class is for all

fitness levels.

Boot Camp: Experience an intense drill-style workout! This Boot Camp will

provide an excellent strength and cardio workout where you’ll be sure to work

up a sweat and burn mega calories! If you’re looking for a challenging workout,

this class if for you. It is appropriate for moderate to advanced fitness levels.

Cardio & Core: This 30-minute class will combine cardiovascular exercises

with core strengthening and toning exercises. Appropriate for all fitness levels.

Cardio Craze: Cardio Craze will incorporate a variety of cardio style workouts

from: hi-lo aerobics, step, cardio kickboxing and floor exercises. During this

half-hour class you’ll burn calories and increase cardio respiratory endurance.

Appropriate for all fitness levels.

Sculpt & Strength: This class is comprised of a total body work out that will

not only build strength but sculpt and tone your muscles. This class will inc

orporate various pieces of resistance equipment (dumbbells, body bars,

kettlebells) and is appropriate for all levels.

Sweat & Sculpt Express: This is a 15-minute, express workout designed to get

you a great workout when you’re on a strict schedule. Burn calories and build

muscle! Great for all fitness levels.

Yoga/Pilates: Yoga and Pilates will combine yoga poses with Pilates exercises

to

increase core strength, flexibility and stability. This class will offer a great

workout while also calming and relaxing your nerves. Appropriate for all levels.

FITT Tips: Save Your Knees—Squat Properly

1. Start by standing tall with your feet slightly wider than hip width apart and your knees and toes pointing slightly outward.

2. Keeping your feet flat and your body weight evenly over the balls and heels of your feet, lower your body by simultaneously pushing your hips back and bending at the knees while keeping your torso straight and chest lifted.

3. Continue to lower your body until your thighs are parallel with the floor; then press through your heels to extend the knees and hips to return to the start.

4. Pay attention to all of your joints throughout the movement—keep your torso straight, your knees and ankles in alignment over your feet (i.e., don’t let them collapse inward or bow/roll outward), and make sure that your knees stay behind your toes.

5. Try to inhale as you lower your body and exhale as you rise to return to an upright position.

August 2012August 2012

Contact the Wellness Center at 540-853-3089 for more information about the programs highlighted below.

Mon Tue Wed Thu Fri Sat/Sun

1

2

3 4

5

6 7 8 9

10

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13 14 15 16 17 18

19

20 21 22

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Source: www.acefitness.org

Sun Mon Tue Wed Thu Fri Sat

1 12:30pm-1:00pm

Yoga/Pilates

5:30pm-6:00pm

Boot Camp

2 12:30pm-1:00pm

Sculpt & Strength

1:30pm-1:45pm

Sweat & Sculpt Ex-

press

3 12:30pm-1:00pm

Cardio & Core

4

5 6 12:30pm-1:00pm

Abs, Core &

More

7 11:30am-11:45am

Sweat & Sculpt

Express

12:30pm-1:00pm

Cardio Craze

8 12:30pm-1:00pm

Yoga/Pilates

5:30pm-6:00pm

Boot Camp

9 12:30pm-1:00pm

Sculpt & Strength

1:30pm-1:45pm

Sweat & Sculpt Ex-

press

10

Ben’s Last

Day

NO CLASS

11

12 13 14

15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

http://www.acefitness.org/exerciselibrary/images/exercises/large/135-1.jpghttp://www.acefitness.org/exerciselibrary/images/exercises/large/135-3.jpg