Community Hospital Fitness Pointe
Community Hospital Fitness Pointe Newsletter

 

December 2013

 

seasons-greetings-snowman.jpg 

 

Facility Holiday Hours  

 
Tuesday, December 24th - Christmas Eve: 5am - Noon
 
  
Wednesday, December 25th - Christmas Day: CLOSED

 


 

Tuesday, December 31st - New Years Eve: 5am - Noon

 


 

Wednesday, January 1st, 2014 - New Years Day: 5am - Noon
  NO Group Exercise Classes TODAY
  
 
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Spa Pointe
in this issue
:: SpaPointe Gift Certificate SALE
:: SpaPointe Product SALE
:: FREE Posture Screening
:: Ask the Physical Therapist
:: Prevention of Heart Attacks during Snow Shoveling
:: 10 Ways to Avoid Holiday Weight Gain
:: COACH Class SALE
:: Holiday FitCamps
:: Trainer of the Month
:: Exercise of the Month
:: Class Pass SALE
:: Ask the Trainer
:: Cycle Holiday Challenge
:: Recipe of the Month
  
  
  
  
SpaPointe Gift Certificate SALE
  
      
SpaPointe Product SALE
  
       
FREE Posture Screening 
  
     
Ask the Physical Therapist 
  
    
 "Prevention of Heart Attacks During Snow Shoveling"
 

Snow shoveling is a necessary part of a Midwestern winter, but many people don't realize it can be hazardous to one's health. Medical reports have shown that performing strenuous activity during or after major snowstorms can be dangerous.

 

A study conducted by Barry Franklin, Ph.D., Director of Cardiac Rehabilitation and Exercise at William Beaumont Hospital, offers several recommendations to people who are considering clearing their walks or driveways of snow.

 

1.       Pace yourself when shoveling. Adopt an interval or work-rest approach. Take frequent breaks.

2.       Start gradually. Avoid sudden strenuous exertion. It may result in excessive strain on the heart.

3.       Use your arms and legs, not just your arms. Lift modest amounts of snow at a time.

4.       Wear a cold weather breathing mask or scarf to avoid inhaling cold air or exposing your face and neck to it.

5.       Avoid large meals, alcohol, and tobacco before and after shoveling.

6.       Rather than using a shovel, consider using a motorized device (like a snow blower) which markedly reduces the aerobic and cardiac demands.

7.       Dress in several light layers rather than one heavy layer so that you can remove or add layers if you get too warm or cold.

8.       Wear a hat while shoveling. A great deal of body heat is lost through an exposed head.

9.       Take extra precaution when wind is blowing.  Know the wind chill.

 

Reference:  Franklin, Barry A. (1997). Prevention of heart attacks during snow shoveling.  ACSM'S Health and Fitness Journal, 1(6), 20-23.

 

 

 

10 Ways to Avoid Holiday Weight Gain

Experts say portion control is key when the temptations are endless.

 

WebMD Feature Archive

By Susan G. Rabin, MA
WebMD Feature

Reviewed by Louise Chang, MD

 

It's that time of year when extra calories lurk around every corner -- frosted cookies at the office, eggnog at your neighbor's, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you're like most Americans, you'll put on a pound or two by New Year's Day.

So what's the harm in a little holiday weight gain, especially if it's just a pound? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

But you don't have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound. "Portion control is the key," says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. "I don't believe you can't eat food that you like -- even indulgences -- but it is the amount you eat," she tells WebMD.

Of course, it's not easy to go on portion patrol when the temptations are endless. That's why WebMD compiled these tips to help you avoid overindulging.

1. Never Arrive Hungry

New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.

Continue reading below...

2. Divert Your Attention

Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food."

Finn agrees. She says chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."

3. Pace Yourself

Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."

To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."

4. Count Your Canapes

When there are canapes, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.

5. Outsmart the Buffet

When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."

 

6. Limit Alcohol

Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."

If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."

7. Be Choosy About Sweets

When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."

What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."

8. Bring Your Own Treats

Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.

Continue reading below...

And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."

9. Limit 'Tastes' While Cooking

If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."

For tried-and-true recipes, dare yourself not to taste the dish at all until it is served.

10. Walk It Off

Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.

"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."

COACH Class SALE

 

December 4th - 20th   

 

  COACH classes provide a
'small group' fitness experience taught by a nationally certified personal trainer. 
If you want to take your workouts to a new level, break through plateaus, or just

try something different, the COACH program is just for you.    

 

Members - $108  

Non-Members - $130

Limit 2

  

 COACH Class Schedule

COACH Class Descriptions

 

NOTE: Non-Sale Pricing for 2014 COACH sessions:

$128 (Members)

$152 (Non-Members)

   *This pricing reflects a $1 per class price increase beginning

Jan. 12, 2014 

 

 

 

 

Holiday FitCamps  

 

Looking for a new and exciting workout experience? 

  

Join one of the

Holiday FitCamp classes offered

at Fitness Pointe from

December 22nd through January 11th. 

 

These classes provide a small group personal training experience and are taught by our exceptional COACH Personal Trainers.

 

Each class costs only

$15 for members

$20 for non-members.

   

Click the links below to see the FitCamp Calendar and

Class Descriptions

(both take a few minutes to load)

Hoilday FitCamp Calendar

 

Trainer of the Month  

  

Dave Knoerzer

 

 Credentials: Certified Personal Trainer - NSCA (National Strength and Conditioning Association) 

Specialty Areas:

*Weight Loss

* Functional Core Strength

* Strength, Power, and Mass Building

* Posture and Exercise Technique

 

Experience: Four Years in the Fitness Industry; six years of strength and conditioning training. 

 

Training Philosophy: I like to keep things simple but effective, placing quality before quantity.  Our goal is not fatigue, it is a toned and energetic new you!  I enjoy working with all ages and abilities and look to challenge both myself and my clients.

 

 

Exercise of the Month 

 

Fitness Pointe Box Squats
Fitness Pointe Box Squats

 

Class Pass SALE  

     

Give the gift of FITNESS this year and reap the Rewards of a 'healthier you or loved one'

in 2014.

 

END OF YEAR SALE:Dec 4th -  20th

 

10% off CLASS PASS

(for NON MEMBERS)

Non Members can enjoy group fitness classes and select from over 60 different class offerings. 

  

Click here to see Class Pass Schedule

Originally 12 classes for $90  NOW just $81

Limit 2

Ask the Trainer  

 
 
    

Fitness Pointe is excited to welcome our 'Athletic Trainers', Dani, Jessica, and Tori to our team.  If you were here during our 'Anniversary Week' celebration and had your 'shoulder flexibility' and 'grip strength' measured, you had the pleasure of meeting them. 

This month, look for the

'Ask the Trainer' Table (housed at the bottom of the main stairwell) and talk to them about stretches/exercises to help reduce the risk of injury and/or improve flexibility, balance, and range of motion.

 

FRIDAYS beginning in

December from 8-11am

Cycle Holiday Challenge  

 

    

Fitness Pointe Member

Cycle Holiday Challenge

Monday, Dec 16th, 2013

6-8pm

(Cycling Alcove)

Teams of four members will attempt to 'out cycle' the instructors to win prizes

Water and Healthy Snacks provided.

Sign up at the Fitness Desk Beginning 12/1/13

Recipe of the Month

 

Turkey and Wild Rice Pilaf

Apple, parsley, and carrot perk up the colors and flavors of this hearty turkey main dish.

 

Makes: 4
servings
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 35

Ingredients

  • 1 tablespoon olive oil
     
  • 1 cup sliced celery
     
  • 1/4 cup chopped onion
     
  • 1/3 cup wild rice, rinsed and drained
     
  • 1 14 - ounce can reduced-sodium chicken broth
     
  • 1/3 cup long grain rice
     
  • 1  large carrot, peeled and cut into thin bite-size strips
     
  • 8 ounces cooked turkey breast, cubed
     
  • 2  medium red-skinned apples, chopped
     
  • 2 tablespoons snipped fresh parsley
     
  •   Butterhead (Boston or Bibb) lettuce leaves (optional)
     

Directions

  1. In a large skillet, heat oil over medium heat. Add celery and onion; cook about 10 minutes or until tender, stirring occasionally. Add uncooked wild rice; cook and stir for 3 minutes. Add broth. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Stir in uncooked long grain rice. Return to boiling; reduce heat. Cover and simmer about 20 minutes more or until wild rice and long grain rice are tender and most of the liquid is absorbed, adding carrot for the last 3 minutes of cooking.
  2. Stir in turkey breast and apple. Cook, uncovered, for 3 to 4 minutes more or until heated through and liquid is absorbed. Stir in parsley. If desired, line serving plates with lettuce leaves; spoon turkey mixture onto lettuce. Makes 4 (1-1/2-cup) servings.

Nutrition Facts Per Serving:

Servings Per Recipe:
4 PER SERVING: 266 cal., 4 g total fat (1 g sat. fat), 47 mg chol., 300 mg sodium, 35 g carb. (4 g fiber), 22 g pro.

Diabetic Exchanges

Fruit (d.e): 0.5; Lean Meat (d.e): 2.5; Vegetables (d.e): 0.5; Fat (d.e): 0.5; Starch (d.e): 1.5 
Community Hospital Fitness Pointe | 9950 Calumet Ave | Munster | IN | 46321