HappyHolidaysfromHealthFitness!

Health Fitness–Great River Medical Center DECEMBER 2019

Information in this newsletter is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with questions about your medical condition. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here. This information is not intended to be a substitute for professional medical advice, diagnosis or treatment.

It happens every winter: falls claim the lives of hundreds of people and leave others with major inju-ries. Black ice – sometimes called clear ice – can be the culprit. It is a thin coating of transparent ice cov-ering sidewalks and roads. Follow these tips to avoid falls: • Walk like a penguin. Extend your

arms out to your side, bend your knees, and shuffle side to side as you move forward.

• If there is ice on a sidewalk, walk in the grass for better traction. Use handrails, if available.

Walk Like a Penguin This Winter• Avoid carrying loads. Keep your

hands free for balance rather than in your pockets.

• Choose winter shoes with rubber soles to maintain traction. Attach ice traction devices to the soles of shoes or boots.

• If you use a cane, attach an ice gripper tip with spikes.

• Never be in a hurry. Slow down and be aware of your surroundings.

• Wear clothing that doesn’t ob-scure your vision, such as scarves and hoods. You need the ability to spot possible icy conditions.

• Carry cat litter. Toss it on slick surfaces to provide traction.

There is no guarantee that you won’t fall this winter, but heed-ing these tips can help prevent serious injury. If the weather is too icy or snowy, stay home and stay safe. If you must venture out, remember the penguin walk!

HappyHolidaysfromHealthFitness!

Class Highlight

‘Active Agers’ Classes and ProgramsHealth Fitness has many activities for active agers.

Land classes• Beginner’s Weightlifting – Focuses on strength training and technique

using a barbell and free weights • Gentle Flowing Chi – A blend of tai chi, yoga and stretching to help

improve balance, flexibility and body awareness• Senior Cardio – Helps improve cardiovascular endurance in the heart

and lungs • Senior Strength – Strength training with balance techniques that will

improve your confidence in performing everyday activities • Senior Stretch – Flexibility, stretching and breathing movements done

while sitting or standing • Yoga –A variety of poses and stretches help improve flexibility, strength,

balance and stamina • Zumba Gold – Dance to Latin rhythms and easy-to-follow, low-intensity

moves as you pump up your heart and really get moving.

Two programs are specific to active agers: A Matter of Balance and Walk With Ease. Learn more.

Pool classes• Aqua Fitness – Move through a

series of aerobic exercises that can be as light or intense as you make it.

• Aqua Flow – Focus on breath control, balance, flexibility and body awareness through differ-ent poses and movements.

• Arthritis Aquatics – Maintain joint movement, restore flexibility and reduce pain associated with all forms of arthritis as you relieve muscle tension and soreness.

Active agers who are 65 and older receive a 20 percent Health Fitness membership discount. We also participate in the Renew Active and Silver Sneakers programs. They provide free memberships based on Medicare supplement plans.

For more information about ac-tivities for active agers, call Health Fitness at 319-768-4191.

Program Highlight

Commit to FitFeb. 3 to April 25Register by Monday, Jan. 13$80 members / $96 members

Many New Year’s resolutions to maintain a healthier lifestyle fail. But this year’s Commit to Fit program has your back! There are two fitness-level categories.

The 12-week program will have you trying new things in the gym, finding fitness friends and learning about better health. Participants will use bin-go-style cards to record completion of tasks; a point system will determine winners.

Pre-program assessments will be conducted the week of Jan. 20. To regis-ter, call Health Fitness at 319-768-4191, or email hfitness@grhs.net.

Staff Spotlight

Hilary Beaird ATC/LFitness Specialist and Athletic Trainer

My experience:I am a certified athletic trainer and national certified strength and conditioning specialist. I have a bachelor’s degree in athletic train-ing from Central College in Pella, Iowa.

Proudest moments of my career: Seeing my clients succeed in their goals. For example, an athlete I worked with won a state champi-onship. Seeing clients lose weight and tell me they can fit into an old pair of jeans are among the best moments. I’m proud of all my clients and athletes who work hard week in and week out.

My fitness mantra: Any movement is better than no movement. Get up and MOVE! My first job at Great River Health System:I was a summer intern for Plant Operations. I mowed grass, trimmed bushes and put mulch around trees.

About me:I love hunting, fishing, watching sprint car racing, riding my bike and spending time with my wonderful family and friends.

Meet This Muscle

DeltoidBy Dylan Van Fleet, fitness specialist and personal trainer

The deltoid muscle is a rounded, triangular muscle. It is named after the Greek letter delta, which is shaped like an equilateral triangle. The muscle caps the shoulder, with the widest part of the triangle spanning across the top of the shoulder from the clavicle (collarbone) to the scapula (shoulder blade). It helps your arm rotate. It also stabilizes the shoulder joint and upper arm.

The deltoid had three parts: anterior deltoid, medial deltoid and posterior deltoid.

Deltoid workoutIf you are unfamiliar with any of these exercises or stretches, please ask a fit-ness specialist or personal trainer in the Wellness Gym for a demonstration.

• Dumbbell overhead press – 3 sets of 8 to 12 reps • Dumbbell front raise – 3 sets of 8 to 12 reps • Dumbbell lateral raise – 3 sets of 8 to 12 reps • Cable face pulls - 3 sets of 8 to 12 reps • Inverted row – 3 sets to failure

SurveyImportant Dates

Free guest daysFriday, Dec. 13 Saturday, Dec. 28

Holiday scheduleClosing at noon:Tuesday, Dec. 24Tuesday, Dec. 31

ClosedWednesday, Dec. 25Wednesday, Jan. 1

4 important things to remember this winter:1. Health Fitness is open from

noon to 4 p.m. Sundays through March.

2. Cardio machines are used more during winter months. Please limit treadmill time to 30 min-utes.

3. Bring – not wear – your workout shoes to the gym. Winter grime, salt and water damage our exer-cise machines.

4. You can store your outside shoes and coat in the wooden shelving units in the gym or in a locker in the locker room. There also is a coat rack in the gym.

REMINDER

Deltoid

Recipe Makeover

Original RecipeFried Beer-Batter CodMakes 4 servings

Ingredients4 (4 ounce) cod fillets Salt and pepper to taste½ cup all-purpose flour1 Tablespoon garlic powder1 Tablespoon paprika1 teaspoon salt1 teaspoon pepper1 egg, beaten1 can of beer

Directions1. Heat oil in a deep fryer to 365° F.

Rinse fish, pat dry, and season with salt and pepper.

2. Combine flour, garlic powder, paprika, 1 teaspoon salt and 1 teaspoon pepper. Stir egg into dry ingredients.

3. Gradually mix in beer until a thin batter is formed. You should be able to see the fish through the batter after it has been dipped.

4. Dip fish fillets into the batter, then drop one at a time into hot oil. Fry fish, turning once, until both sides are golden brown.

5. Drain on paper towels and serve warm.

Healthier RecipeBaked Cod with Carrot Ginger Puree and Grilled Green OnionsMakes 4 servings

Ingredients and DirectionsCod4 (4 ounce) cod fillets 1 teaspoon paprikaSalt and pepper to taste

• Season cod fillets with paprika, salt and pepper.• Bake at 350° F for 12 to 15 minutes or until fish reaches 145° F.

Carrot Puree3 cups carrots1 teaspoon ginger2 cups low-sodium chicken broth

• Steam carrots until soft.• Add steamed carrots and 1 teaspoon of ginger to blender and blend

until smooth consistency.• Then cook down sauce to your liking with low-sodium chicken stock.

Grilled Onions3 green onions2 teaspoons olive oilSalt to taste

• Toss green onions lightly with olive oil and season with salt. • Grill or bake for about 2 minutes.

Serve• Place cod in the middle of the plate.• Top with carrot puree.• Twirl green onion into a ribbon shape and place on top of puree.

Nutrition information per serving Original HealthierCalories 262 163Total fat 19 g 3.6 gCarbohydrate 6.8 g 10 g with ¼ cup vegetables

Member Spotlight

Success Stories

Colleen and Roger Armstrong

Colleen:I started coming to Health Fitness two years ago for the Moving Through Survivorship program when I was having chemotherapy. I never would have tried a gym if it weren’t for this program. I didn’t know exercising would be fun!

Roger:When my wife started her program, I went along and began working out on my own using the weight machines and track. Then I started going to classes with her and I was hooked.

Our workoutsWe enjoy the senior classes. They include aerobic fitness, flexibility, weights, balance and stretches. The instructors work with you individually to ensure you are doing the exercises correctly.

Colleen:I like to run on the track a couple of times a week and ride the exercise bike. Other days, I pick from the huge assortment of exercise equipment. I enjoy the pool, too.

Roger:In the winter when I can’t swim laps at Dankwardt Pool, I swim in Health Fitness’ pool using the adjustable current pump.

Our resultsColleen:I went from walking around the track a couple of times to running a mile just for my warmup! I can take care of my horse again, and I am attempting certification in therapeutic horsemanship. The greatest progress was realizing that I could still most of the things I did before getting cancer; I just need-ed help. Thank you, Health Fitness!

Roger:With the combination of exercise, diet and my wife’s support, I have dropped 20 pounds and kept it off. I weigh less than I did when I was in my 40s! The strength and stretching classes have increased flexibility in my arms, back, shoul-ders and legs.