What does the term “fitness” mean to you?

For some people, it may mean following a regular exercise routine. To others, it may mean being well toned or muscular. It may mean eating a balanced diet. And still to others, it can mean the ability to excel in athletics or other physical challenges.

Being fit ultimately refers to your own optimal health and overall well being. Fitness pertains to all aspects of your life - physical, emotional and mental. When you are fit, you have:

• Stamina and a positive outlook that enable you to handle the mental and emotional challenges of everyday life.
• Physical strength and endurance to protect yourself in an emergency situation.
• Reduced risk for many health problems, such as heart disease, cancer and diabetes.
• The opportunity to look and feel your best; a better chance for a longer and healthier life.

• All Cardio:  Swimming, Group Ex, Squash
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Make Your Holiday a Healthy One.

Here are a few Healthy Habits that will help you get through the Holidays.

Don’t Go To A Party Hungry:
We eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

Make Healthy Choices When Enjoying Your Holiday Feast:
If you are having turkey, be sure to remove the skin. Your can even indulge in a slice of pie if you skip the crust, which contains most of the fat. Fruit or pumpkin pie filling are usually better choices than chocolate or nut.

Try Other Versions Of Alcohol:
Instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.

Drink Plenty Of Water:
Alcohol and coffee can dehydrate your body.

Organize A Post-Meal Activity With Family:
Take nice brisk walk with your loved ones and enjoy their company in the holiday season.

Add Variety to Your Cardio Routine

If you’re spending a lot of time on one specific type of cardio machine, you may want to add in some variety. Using the same machine can lead to overuse injuries because you’re always using the same joints and muscle groups.

One obvious way to vary your routine is to use a different machine during each gym visit. Or, if you really want to spice things up, you could switch machines halfway through your workout.

For example, instead of 30 straight minutes on the treadmill, do 15 minutes and then go to a step climber for the next 15 minutes. Other “cardio combos” could include rowing machines, elliptical trainers, or stationary bikes.

In switching from one machine to another, you’ll want to make sure you continue to work at the same intensity (or better). Use the machines’ pulse monitors as a guide. And, of course, make your switch right away; stopping to talk to a friend or to take a breather will make your workout a little less effective.

• All Cardio:  Swimming, Group Ex, Squash
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Greenwich Massage Makes the Best Holiday Gift

Winter Special
Purchase a 3 session Massage Package receive 5% off
Purchase a 6 session Massage Package receive 10% off
Purchase a 12 session Massage Package receive 15% off

The Stress Escape Massage
Hour massage to the face, neck, shoulders and hands.

During these tough economic times, when the only thing rising is your blood pressure and stress levels, take time out to take care of yourself. Massage is the natural way to lower blood pressure, reduce stress and increase blood, oxygen and nutrition to the body.

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There’s more to strength training than meets the eye.

Sure, working out with weights improves strength and muscle tone. It can help you lose weight by improving your metabolism. Now research shows that training with weights can also reduce your risk of heart disease.

A study conducted at Harvard University showed that men who trained with weights at least 30 minutes a week reduced their risk of coronary heart disease by 23 percent, compared to men who did not train with weights.

To minimize your heart disease risk as much as possible, make sure you’re also doing regular cardiovascular exercise such as running or walking.

• There is a Variety of Fitness Options at Sportsplex Stamford
  
• Personal Training - Get the expertise and motivation you need to succeed
• Aerobic Exercise:  Swimming, Group Ex, Squash

Water for Health
Staying hydrated for back-pain relief and overall well-being

Water is your body’s primary chemical component, making up approximately 60% of your weight; every system depends on water-including your back. Water helps flush toxins out of your organs, carries nutrients to your cells, regulates body temperature and creates a moist environment for ear, nose and throat tissues.

Water keeps our organs and joints moist; the more water you drink, the more your muscles, organs and joints will be able to perform and heal efficiently.

After oxygen, water is the single most vital substance your body needs to maintain life.

Low-back pain has been linked to dehydration, and some doctors now recommend increasing water intake to help alleviate some back pain.

How much to drink?
Aim for 8 - 10 glasses (250 ml) a day. If you’re eating a lot of fresh fruits and vegetables, soups and other liquid-rich foods, you’ll probably need less drinking water in your diet.

How to get the water you need?

* Try adding a slice of citrus, or a no-calorie drink mix to your water-for flavour.
* Drink a glass of water before and between each meal.
* Hydrate before, during and after exercise.
* Drink sparkling water instead of alcohol at parties and gatherings.

• There is a Variety of Fitness Options at Sportsplex
• Personal Training - Get the knowledge, expertise and motivation you need to succeed
• Aerobic Exercise:  Swimming, Group Ex

Researchers followed 125 men and women, ages 18 to 35, who had lost more than 8 percent of their initial body weight and were trying to keep it off. They assigned them randomly to follow one of three diets.

The study received funding from a variety of sources, including The Danish Heart Association and the Danish Pork Council.

The findings weren’t all that surprising, experts said.

“We know that most dieters have some weight regain despite the type of diet they may have been on,” said Lona Sandon, an assistant professor at the University of Texas Southwestern Medical Center at Dallas, and spokesperson for the American Dietetic Association. “The trick to preventing weight regain seems to be more in increasing exercise rather than diet strategies.”

Connect with Kris Geier kgeier@sportsplex-ct.com Set your fitness course.

• Include Aerobic Exercise in your Routine:  Swimming, Group Ex
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Burn More Calories When You are Not Exercising

You want your body to burn calories at the highest possible rate even when you’re NOT exercising when you’re at sitting at your desk, relaxing at home, even sleeping.

It’s called your resting metabolic rate (RMR), and you CAN increase it.

One of the surest ways is by building more muscle mass through strength training. Muscle can burn 3-5 times more calories than fat does. So the more muscle you have, the more calories you’ll burn. Even when you’re staying perfectly still.

And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your RMR over time.

• There is a Variety of Fitness Options at Sportsplex
• Are you trying to Lose Weight? combine Nutrition with Personal Training
• Aerobic Exercise:  Swimming, Group Ex, Squash
  

Thanksgiving Day Classes

8:00AM  BodyPump-JOANNE

*8-10AM Harvest Day Charity Spin To benefit Feed the Children
-DAN & PENNY  $10 suggested donation
cash or checks made out to Feed The Children(will be collected the day of the event)

Feed The Children is an organization dedicated to providing food, water, clothing, medical help and hope to children worldwide in their struggle for survival!

9:00 AM Step Interval -AILEEN
10:00 AM Yoga -PAULA

Friday November 28th

9:00 AM   LesMill RPM Class
10:00 AM All Male Bodypump Challenge
with Guest Instructor Corey Smith

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• There is a Variety of Fitness Options at Sportsplex
• Are you trying to Lose Weight? combine Nutrition with Personal Training
• Aerobic Exercise:  Swimming, Group Ex

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