Fitness Education
| Free 45 minute Fitness Orientations:
Need help learning your way around the ARC and mastering all the exciting new equipment there is to offer? Take advantage of this 45 minute one on one orientation workout and get on the right track to your fitness goals. Come dressed and ready to work out. Call 425-5751 to sign up or for more information! |
Free Fitness Assessments: Our fitness assessments consist of checking body weight, body fat percentage and circumference measurements (waist, hip, chest, etc.). They only take 10 minutes and they are a great way to get a starting point and learn to establish goals. You can also make an appointment to use the new Body Metrix body composition testing machine. This assessment takes about 30 minutes and be sure to come in loose workout clothes. Call 425-5751 to sign up or for more information! |
Life Fitness Seminars: Get the most out of the ARC's cardio equipment and learn how you can design your own individualized workouts in the comfort of your own home using only a USB card. Look for seminar days and times coming this Spring to the ARC. |
Weekly Fitness Tips - Spring 2013 |
Fitness Tip #1 Sweating too much during your workout can cause stress on your Cardiovascular System. Here are some tips to make sure you stay hydrated during your daily workout! - BEFORE PHYSICAL ACTIVITY: Drink at least 16 ounces of fluid about two hours beforehand - DURING ACTIVITY: Drink 5 to 10 ounces every 15 to 20 minutes - AFTER ACTIVITY: Drink at least 16 ounces of water once you have completed your workout |
Fitness Tip #2 This Valentines Day, indulge in the heart healthy gift of exercise!A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. The good news is that regular aerobic exercise strengthens your heart and cardiovascular system. Follow these guidelines for a HEALTHY HEART! - Do moderately intense aerobic exercise 30 minutes a day, five days a week (this can be broken up into 10 minute increments if needed. OR - Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week for the same results. Examples of aerobic, "heart healthy" exercise include: brisk walking, jogging, elliptical, bike riding, & swimming |
Fitness Tip #3 MAKE THAT RESISTANCE TRAINING REALLY COUNT! Resistance-training programs should incorporate a variety of exercises performed at a sufficient intensity to enhance the development and maintenance of muscular strength and endurance, and lean body mass. A minimum of 1 set of 8 to 10 exercises (multi-joint and single joint) that involve the major muscle groups should be performed 2 to 3 times a week. Major muscle groups include: chest, shoulders, back, arms, legs, glute and abdominals |
Fitness Tip #4 MIX IT UP FOR BETTER RESULTS!! It's pretty easy to hit a wall when you do the same activities every time you hit the gym. So switch it up! Try to alternate using the different ARC resistance machines and change up either your time intervals, weight or sets/reps. Mix in weekly activities that challenge you in new ways....like for example yoga, swimming laps for cardio instead of running, or even doing some kickboxing for an intense aerobic workout. Challenge your muscles and you will see more results, faster! |
Fitness Tip #5 WARM UP, COOL DOWN AND STRETCH FOR BETTER HEALTH!! Experiencing tightness, cramps or dizziness after an intense workout? REMEMBER to always WARM-UP before your workout and COOL-DOWN afterwards. Stretching will also decrease soreness and help with recovery. Allow about 5-10 minutes for the WARM-UP as well as the COOL-DOWN and you will FEEL the difference!! |
Fitness Tip #6 DOES A WARM-UP AFFECT YOUR OVERALL FLEXIBILITY??
COME TRY OUT AN ARC FITNESS YOGA CLASS AND LEARN TO INCREASE YOUR FLEXIBILITY FOR BETTER HEALTH!
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Fitness Tip #7 MAKE EXERCISE SOMETHING YOU LOOK FORWARD TO DOING! FIND WHAT WORKS BEST FOR YOU! To make exercise a part of your daily routine, focus on activities you actually love to do. Exercise is much more than walking on a boring treadmill or track....try a Zumba dance class, climb our ARC Rock Wall, or try out boxing in the Mixed Martial Arts Room. Make it fun and you WILL stick with it!! |
ARC Weekly Nutritional Tips and Recipes 1. Making FIBER a part of your daily intake will keep you more full for longer periods of time, which can lead to better food choices. Good sources of FIBER include: Fruits such as raspberries, pears, apples and bananas. Vegetables such as broccoli, brussel sprouts, and peas. Whole grain spaghetti, brown rice and lentils, nuts and seeds. Recipe of the Week Black Bean, Avocado and Chicken Wrap Ingredients: 1/4 cup avocado mashed with fork 1/4 cup low sodium canned black beans, drained/mashed 1/4 cup salsa 2 small (6 inch) whole wheat flour tortillas 2oz roasted or baked chicken breast Instructions: Mix salsa with mashed avocados, scoop into tortilla, and add layer of beans and chicken on top. Roll up and enjoy! Nutritional Info: Calories: 250 Total fat: 7g Sat. Fat: 1.5g Carbs: 35g Fiber: 8g Sugars: 1g Protein: 14g |
2. NUTRITION TIP- FRUITS AND VEGETABLES In the plant world, the equivalent of beauty products are the dozens of chemicals that farmers use to fend off insects, pests, weeds, fungal attacks, and rot. To help you tell which is which (and, therefore, which are best to eat organic, as opposed to those you can buy conventionally to save money), the Environmental Working Group publishes two lists—the Dirty Dozen and the Clean 15. *dirty dozen (buy organic)- celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, imported grapes *clean fifteen (buy commercial) - onions, avocado, sweet corn, pineapple, mangoes, sweet peas, asparagus, kiwi, cabbage, eggplant, cantaloupe, watermelon, grapefruit, sweet potato, honeydew melon Recipe of the Week Chicken Nuggets with Orange Salsa Ingredients: NUGGETS: 1/4 cup honey 1 pound chicken breasts, skinned, boned, and cut into 1" cubes 1/4 cup dijon mustard 1 tablespoon curry powder 1 tablespoon lemon juice SALSA: 2 navel oranges 2 tablespoons chopped fresh cilantro 1 small jalapeno pepper, seeded/minced 1 tablespoon oil 2 tablespoons packed brown sugar Nutritional Info: Calories: 151 Total fat: 2.6g Sat. Fat: 0.3g Carbs: 18.7g Fiber: 1.1g Sugars: 15g Protein: 13.6g |
3. NUTRITION TIP: POST WORKOUT EATING The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who is into nutrition and fitness. Include both lean protein and complex carbohydrates, while avoiding fat, in your post workout meal and make sure you consume within 30-60 minutes of finishing your workout. Eggs, tuna, beans and skinless chicken are all good sources of protein. Whole grains, like brown rice and whole wheat bread, are good sources of complex carbohydrates. These food choices will restore and maintain your energy after a workout. Recipe of the Week Protein Packed Power Bar Ingredients: 2 cups rolled oats 1/4 tsp of salt 1/2 cup walnuts, chopped 2 tsp stevia powder (pure) 1/2 cup raisins 1/2 cup molasses 2 tbs ground flax seeds 2 tablespoons vanilla 1 1/3 cups soy protein powder, unflavored 1/2 cup peanut butter 1/4 cup cocoa powder 2 tablespoons honey Mix together first 8 ingredients, then the last 4 in separate bowls. Combine dry and wet mixtures. Place dough in 8 x 8 baking sheet, spray with nonstick cooking spray and bake at 350 degrees fro 10 minutes. This will make 16 squares. Nutritional Info: Calories :174 Total fat: 7.6g Sat. Fat: 1.3g Carbs: 23.7g Fiber: 2.5g Protein: 4.7g |
4. NUTRITION TIP: STRESS CRAVINGS STRESSED? The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' double whammy of monounsaturated fat and potassium can lower blood pressure. One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium -- and just half an avocado offers 487 milligrams, more than you'll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne. Recipe of the Week Avocado Black Bean Salad Ingredients: 2 cups chopped romaine lettuce hearts 1 Tbs olive oil In a large bowl, toss together lettuce, avocado, tomato, beans, green onion, and cilantro. In a small bowl, mix olive oil, lime juice, lime zest, salt, and pepper. Pour dressing over salad and toss well to coat. Calories: 247 Total fat: 17g Sat. Fat: 2g Carbs: 20g Fiber: 9g Protein: 6g |
5. NUTTITION TIP: MEAT AND BEANS GROUP ON THE "MY PYRAMID" When it comes to getting your daily recommended amounts of protein, meat is definitely the easiest choice. BUT if you aren't a big meat eater, there are many different options to choose from such as nuts, beans, seeds and lentils. If you are more of a “meat eater”, it is important to stick to the leaner meats such as lean ground beef, lean turkey and chicken without the skin, tuna and fish. Recipe of the Week Healthy Turkey Sliders Ingredients: - 1 medium onion, grated, divided - 16 small whole wheat or multigrain rolls, cut in half - 1 lb extra-lean ground turkey - 16-20 cherry tomatoes cut in half - 2 tbsp low-sodium tamari soy sauce - 16 small pieces lettuce/spinach - ½ tsp cinnamon - 4 slices low-fat cheese, cut into quarters (optional) - ½ tsp fresh ground black pepper - Olive oil cooking spray Set aside 2 tsp onion, in a large bowl, mix together remaining onion, turkey, soy sauce and spices. Form 16 little patties, about 2 inches in diameter, with clean, slightly damp hands. Place patties on a tray or plate. Heat nonstick or cast iron pan over medium-high heat for 1 minute. Mist pan with cooking spray; let heat for 1 more minute. Add patties and cook for about 2-3 minutes per side, or until juices run clear when pressing down with a spatula. To assemble slider, place 1 patty on bottom half of a roll, top with 2-3 tomato halves, 1 piece lettuce and 1 piece cheese, if desired; then add top half of roll. Enjoy! Calories: 140 Total fat: 3g Sat. Fat: 1g Carbs: 18g Fiber: 3g Protein: 12g |
6. NUTRITION TIP: HEALTHY GRILLING DURING FOOTBALL SEASON Recipe of the week Turkey Gorgonzola BurgersIngredients: - 1 lb lean ground turkey -
6 100% whole-grain buns Preheat grill to medium. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together and form into 6 patties. Brush them with oil. Grill burgers for 4 to 5 minutes per side or until internal temp is 165°F. Toast buns for 2 minutes. Serve burgers on buns; garnish with barbecue sauce and cabbage, if desired. |
7. NUTRITION TIP: STAYING HEALTHY AND WARM DURING THE WINTER SEASON As the weather changes and the days become cooler and cooler, it is often harder to stay on track with your fitness and nutrition goals. Recipe of the Week Chicken Coconut Soup Ingredients: 2 tsp canola or extra-virgin olive oil -1 clove garlic, minced -1 medium onion, chopped - ½ cup snow peas, cleaned and cut lengthwise -1 cup carrots, chopped into approximately ½ inch pieces -1 tsp red chile pepper flakes (or to taste) -1 cup small white or red potatoes cut into ½ inch pieces -1 to 2 tsp fresh lemon juice -sea salt and ground black pepper, to taste -4 tbsp cilantro, coarsely chopped -1 ½ cups low-sodium chicken broth - ½ cup light coconut milk - ½ cup skim milk -2 boneless, skinless chicken breasts (4 oz each) Heat oil in a pot over medium heat. Add garlic, onion, carrots and potatoes. Season with salt and pepper and sauté until onions are lightly translucent. Add broth and coconut and skim milks. Bring to a light boil. Add chicken, over and let simmer for 12 minutes over medium-low to medium heat. Remove chicken and set aside. Add peas and chile flakes to soup. Simmer for 1 to 3 minutes. When cool enough to handle, slice chicken and add pieces back to the soup. Season with additional salt and pepper, if desired. Add lemon juice, sprinkle on cilantro and serve. Nutrients per 1 ½ cup serving: Calories: 250 Total Fat: 12 g Sat. Fat: 4.5 g Carbs: 18 g Fiber: 3 g Sugars: 6 g Protein: 16 g |
8. NUTRITION TIP: EAT BREAKFAST EVERY DAY Eating breakfast is a very important part of a well balanced diet. A healthy breakfast will boost your metabolism to burn fat and calories, and will give your body a good energy start for the day. Breakfast is often called the most important meal of the day, so make it count! Recipe of the Week Protein Packed Breakfast Burrito Ingredients: - 2 tbsp of salsa - 1 large egg and 4 egg whites, beaten - 1/4 cup of low fat shredded cheddar cheese - 1 large (8 inch) whole wheat tortilla - 1/4 cup of fresh cilantro - 1/2 cup diced lean ham In a nonstick skillet coated with cooking spray, saute the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold. Calories: 345.9 Total Fat: 9.6g Sat. Fat: 3.5g Carbs: 25.7g Fiber: 2.4g Sugars: 2.5g Protein: 42.8g |
9. NUTRITION TIP: QUICK AND EASY IS SOMETHIMES THE WAY TO GO IN THE MORNING Breakfast sandwiches are a fast-growing morning choice at many restaurants but they can become expensive to eat everyday. Here is a healthy "homemade" breakfast sandwich that will get you going for those early mornings! Recipe for the Week Power Breakfast Sandwich Ingredients: 1 strip turkey bacon 1 large egg, 1 egg white 1 whole grain english muffin, split and toasted 1 slice low fat cheddar cheese While english muffin is toasting, in a small pan cook turkey bacon 2-3 minutes on each side until crispy. Remove and place on paper towel. Add eggs to pan and cook to desired consistency. Place egg, bacon, and cheese slice on english muffin and enjoy! Calories: 280 Total Fat: 9g Sat. Fat: 2g Carbs: 32g Fiber: 5g Protein: 12g |
10. NUTRITION TIP: STAY HEALTHY WHILE YOU TRICK OR TREAT Trick or Treat! Halloween is approaching! Here are some tips on 100-calorie candy sizes so that splurging won't be too much of a sacrifice! Recipe of the Week 100 calorie Halloween candy treats - Twizzlers: 3 1/3 snack size - Starburst: 5 pieces of the Original Fruit Chews - Dots: 8 pieces - Mini Tootsie Rolls: 4 1/2 mini rolls - Brach's Candy Corn: 13 1/3 pieces - 3 Musketeers Minis: 4 mini bars - M&M's : 28 pieces - Smarties: 60 pieces - New York Peppermint Patty: 1 2/3 snack size patties - Twix: 2 Twix minis - Milky Way Midnight: 3 minis - Snickers Fun Size: 1 1/4 fun size bars Keep these amounts in mind and your Halloween Holiday surely won't be ruined with guilt! ENJOY! HAPPY HALLOWEEN! |
11. NUTRITION TIP: STAY HEALTHY AND WARM DURING THE WINTER MONTHS Recipe of the Week Easy Chicken Chili Ingredients - 1 tbsp of olive oil - 2 cans Green Giant great northern beans - 1 medium onion, chopped - 1 can El Paso chopped green chiles, undrained - 1/2 cup chopped red bell pepper - 1/2 tsp dried oregano leaves - 1 can condensed cream of chicken soup (low fat) - 1 tsp ground cumin - 1 3/4 cups Progresso chicken broth - 1 cup water - 2 cups diced rotisserie chicken - 1/2 cup sour cream (used on side, if desired) Heat oil in 4-quart saucepan over medium heat and add onion and pepper. Cook 2-3 minutes. Stir in soup, broth and water and cook for 1-2 minutes until well blended. Stir all remaining ingredients and heat to a boil. Once boiling, reduce heat to medium-low, then cook for 10 - 15 minutes, stirring occasionally. Enjoy! Calories: 360 Total Fat: 10g Sat. Fat: 2g Carbs: 39g Cholesterol: 45mg Fiber: 9g Protein: 28g |
12. NUTRITION TIP: HOW TO MAKE MEXICAN NIGHT HEALTHIER! Recipe of the Week Guiltless Guac Ingredients: - 1 box (10 ounces) frozen baby peas, thawed - 1/2 ripe avocado, chopped - 1 can (4 ounces) chopped green chili peppers - 3 tablespoons lime juice - 2 tablespoons nonfat sour cream - 1 teaspoon minced garlic - 1 teaspoon ground cumin - 1 cup chopped plum tomatoes - 1/3 cup chopped red onions - salt and ground black pepper - 2 tablespoons chopped fresh cilantro In a food processor or blender, combine the peas, avocado, chili peppers, lime juice, sour cream, garlic, and cumin. Process until smooth. Transfer to a medium bowl. Stir in the tomatoes, onions, and cilantro. Season to taste with the salt and black pepper. Store, covered, in the refrigerator for up to 3 days. Makes 12 servings. Guac-a-holics can drop inhibitions and just chow on this low-fat version of the old Mexican favorite. Peas replace most of the avocado in this recipe, making for a creamy dip with less fat and more nutrients. Calories: 44.9 Total Fat: 1.5g Sat. Fat: .3g Carbs: 6.9g Fiber: 2.3g Protein: 2g |
13. NUTRITION TIP: HOW TO BAKE FRESH BUT AND STAY AWAY FROM FATTENING! Whole milk, egg yolks and butter are the ingredients that make traditional popovers high-saturated fat foods. This version offers a savory yet healthy alternative that pairs well with soups and stews. Recipe of the Week Parmesan Popovers Ingredients: - 1 whole egg and 3 egg whites - 1 and 1/2 cup skim milk or low fat soy milk - 1 cup soft tofu, crumbled - 2 tbsp of olive oil - 1 cup Kamut flour - ½ cup quinoa flour - 1 tbsp baking powder - 1/2 cup grated low-fat Parmesan cheese - Olive oil cooking spray Preheat oven to 425°F. Blend egg, egg whites, tofu, milk and oil in a blender until smooth. In a medium bowl, whisk dry ingredients and Parmesan. Add wet ingredients to dry ingredients and whisk until smooth. Let sit 15 to 20 minutes. Preheat standard muffin tin or popover pan in oven for 5 minutes. Mist hot muffin or popover pan with olive oil cooking spray. Fill cups 3/4 full with batter. Bake for 10 minutes, reduce temperature to 350°F and bake for 5 to 7 more minutes or until golden. Calories: 60 Total Fat: 3g Sat. Fat: 0g Carbs: 7g Fiber: 0g Protein: 3g |
14. NUTRITION TIP: HAPPY THANKSGIVING!! Who says that the Thanksgiving Holiday has to be so unhealthy? Instead of doing a typical fattening feast this year, it's time to get a little creative with your Thanksgiving meal! Recipe of the Week Pear, Prosciutto, and Hazelnut Stuffing Ingredients: - 3 teaspoons extra-virgin olive oil, divided - 8 cups stale baguette, preferably multi-grain - 4 ounces prosciutto, thinly sliced, cut into ribbons - 2 Bosc pears, ripe but firm, chopped - 2 cups onion, chopped - 1/3 cup chopped flat-leaf parsley - 2 cups diced fennel bulb - 1/3 cup chopped hazelnuts, toasted - 1/4 cup minced shallot - 1 14-ounce can reduced-sodium chicken broth - 2 teaspoons minced fresh sage - 1/4 teaspoon salt - 2 teaspoons minced fresh thyme - Freshly ground pepper, to taste - 1 teaspoon minced fresh rosemary
Calories: 176 Total Fat: 5g Sat. Fat: 1g Carbs: 29g Fiber: 6g Protein: 9g
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