Fitness:1440 Newsletter April2017

Classes
Mondays:
5:00-6:00am Cardio Kickboxing
8:30-9:15am ISO Strength
9:30-10:30am Cardio Kickboxing
10:30-11:15am Low Impact Aerobics
6:00-6:45pm Bootcamp
7:00-8:00pm Zumba
Tuesdays:
8:00-8:45am Max 30
10:00-10:45am Strength for Every Body
11:00-12:00pm Yoga for Everyone
6:15-7:00pm Butts & Guts
7:00-8:00pm Zumba
Wednesdays:
5:00-6:00am Cardio Kickboxing
8:30-9:15am Bootcamp
9:30-10:30 Cardio Kickboxing
10:30-11:15am Low Impact Aerobics
6:15-7:00pm Extreme Step
Thursdays:
7:30-8:15amAlottaTabata
10:00-10:45am Strength for Every Body
11:00-12:00pm Yoga for Everyone
6:15-7:00pm Kickboxing
7:00-8:00pm Zumba
Fridays:
5:00-6:00am Cardio Kickboxing
8:30-9:15am Disc-ology
9:30-10:30am Cardio Kickboxing
10:30-11:15am Low Impact Aerobics
Saturdays:
9:00-10:00am Zumba
10:00-10:45am Power Core
March 2017 Star Members
Congratulations to these members who checked in 12 or more times for the month of March!
DIXON, MELISSA
BAGLEY, ROBERT
DIXON, JACOB
MUSE, BEN
MARTIN, KEITH
GOODMAN, MICHAEL
MOORE, RICKY
RAINER, LUNDEN
PARTIDA, LUCY
BROWN, LATHENA
COUCH, NOAH
ENGLEHART, JAMES
GREGG, SANDY
LITTLE, NICK
OBENOFUNDE, MOSES
RIGOR, CHASE
COPELAND, CODY
BIAGINI, CHANDLER
HALE, RYAN
LEWIS, WILL
CRUMPTON, TONY
ELEK, ANTONIETA
KING, GREG
WELCH, JACOB
ELEK, RYAN
MARSHALL, MICHAEL
MAURICE, JAY
PAYNE, TIMOTHY
SHAW, LAURA
BRADFORD, BRYAN
COSMA, ROBERT
FAULKNER, RICKY
HARRIS, MARK
LEONE, STEPHEN
WHITE, MITCH
BRUCE, JUSTIN
EFROM, ESTHER
HOLLAND, MATTHEW
REED, YOLANDA
SHAW, KEVIN
WINTERS, DAVID
ALTIMARI, CHUCK
BRACKETT, BRETAGNE
HENRY, KEESHA
HOWELL, ANDREA
TOMES, GEORGE
CALDWELL, DEVIN
EARLY, TONY
EPPS, BRANDON
GARUBA, IZ
JONES, SARAH
NEWMAN, WARREN
PIERRE, JIMMY
ROGOWSKI, RUSSELL
RUSSO, ROY
SALINAS, ADELA
WILSON, CLAUDE
ALI, MICHELE
ATKINS, ERNIE
BONNER, MIA
CAMP, JACOB
FACEMYER, ANDRES
FLOOD, BILLY
GOETZ, MICHAEL
GOUGHLER, BARRY
LOUDERMILK, ERMELINDA
MITEK, BECKY
NORRIS, LANA
SHIPP, CATHY
THOMPSON, AL
WELCH, HARRISON
WILLIAMS, ALICIA /
Everyone has stressors in life.Stressors may be little things that build up over time, or may be drastic. Sometimes stressis unavoidable, at times it's unbearable, but depending on how you cope with stress makes all the difference. That's why taking time for yourself is invaluable. It's healthy to relax, renew, and rejuvenate.
Long-term stress can lead to a wide range of illnesses—from headaches to anxiety and depression—and can even increase the risk of serious health conditions like stroke and heart disease. Understanding the mind/stress/health connection can help you better manage stress and improve your health and well-being. Have you heard of the “fight or flight” response? This sympathetic stress response is a survival mechanism that is hardwired into our nervous systems. When you perceive a threat, stress hormones rush into your bloodstream—increasing heart rate, blood pressure, and glucose levels. Other hormones also suppress functions like digestion and the immune system, which is one of the reasons why chronic stress can leave you more vulnerable to illness.
Danger triggers the stress response. Unfortunately, so can work conflicts, concerns over debt, bad memories, or anxiety in general. Although one bad day at work won't compromise your health, weeks or months of stress can dampen your immune response and raise your risk for disease.
If you suffer from chronic stress and can't influence or change the situation, then you'll need to change your approach.
  • Recognize when you don't have control, and let it go.
  • Don't get anxious about situations that you cannot change.
  • Take control of your own reactions and focus your mind on something that makes you feel calm and in control.
  • Develop a vision for healthy living, wellness, and personal growth, and set realistic goals to help you realize your vision.
Be sure to carve out some time to relax and take care of yourself each day—even just 10 to 15 minutes per day can improve your ability to handle life's stressors. Also, remember that exercise is an excellent stress reliever.
Everyone has different ways they like to relax and unwind. Here are a few ideas to get you started:
  • Take a walk
  • Read a book
  • Go for a run
  • Have a cup of tea
  • Play a sport
  • Spend time with a friend or loved one
  • Meditate
  • Do yoga
While you can't avoid stress, you can minimize it by changing how you choose to respond to it. The ultimate reward for your efforts is a healthy, balanced life, with time for work, relationships, relaxation, and fun.

Healthy Recipe:Tuna-Apple Sandwich Recipe

By Sandra Nissenberg, MS, RD
Barbara Pearl, MS, RD, LD
Ingredients
5 to 6-ounce can tuna, packed in water
1 small apple, peeled and sliced in chunks
1 tablespoon light mayonnaise
6 slices whole-wheat sandwich bread
Directions
  1. In small bowl, combine tuna, apple chunks and mayonnaise.
  2. Mix well.
  3. Spread mixture on bread.
Nutrition Information
Serving size: 1 sandwich
Serves 3
Calories: 250; Total Fat: 4.5g; Saturated Fat: 1g; TransFat: 0g; Cholesterol: 20mg; Sodium: 530mg; Total Carbohydrate: 33g; Dietary Fiber: 6g; Sugars: 8g; Protein: 20g
Exercise of the Month: CableLat Pulldown
Equipment needed: Cable Machine with bar attachment
Muscles Worked: Latissimus Dorsi (lats), surrounding back muscles, biceps, shoulders, forearms
Repetitions:8-12
Sets:1-3
  1. Start by choosing the weight you want to use, then grab the bar with an overhand grip and sit facing the machine
  2. Inhale and contract your back muscles, then pull the bar down to your chest while exhaling
  3. Return the bar to the starting position while inhaling, and continue this pattern for 8-12 repetitions
Modifications: Try using a different cable attachment or a different grip to target your muscles a little differently

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