july newsletter - 505qpwellness · body and hips raised off the ground. trx hamstring curls why do...
TRANSCRIPT
JULY NEWSLETTER
New Developments Respect Other Users. Please ensure you place your
towel in the dirty towel bin when you are done with it.
Leaving your dirty towel on the floor is rude and
inconsiderate of other users.
Cross Canada Challenge. Use your cardio minutes
to virtually run across Canada. This free challenge will
run for July and August. Learn about Dave Proctor, the
inspiration behind this challenge, further on in this
newsletter
Registered Classes. We are offering a reduced
registered class schedule over the summer. Our July
registered classes (yoga and kickboxing) start this
week and registration is still open. Sign up at the front
desk or over the phone.
Sustainable Me! Our next topic will be presented on
July 19th at 1:30 pm in Summit 2. This presentation will
discuss pre & post natal exercise guidelines.
In This Issue
Important Updates
Fitness Centre Etiquette
Group Exercise
Run Across Canada
Challenge & Dave
Proctor’s story
Health Information
Nutrition Information
Recipe of the Month
Imperial Campus Fitness Centre www.505QPwellness.ca July 2018
With 24/7 access, cleanliness and respect for the facility are extra important.
Shower etiquette. Please refrain from using strong scents, spitting or
shaving in the shower area.
Please keep the back hallway clear, you are welcome to use the studios
when classes are not in progress.
Please do not enter the group exercise studios while a class is in progress.
Remember to return your weights/equipment to their designated rack/place
after you are done using them.
Please wipe your mats and machines after use. This includes the stretch
mats.
Please take shoes off when using the stretch mats.
Please ensure you throw your used towels in the designated bins after use
Step 1
Sustainable Me!
Pre/Post Natal Exercise
Guidelines
open to members and
non-members
July 19th, 1:30 - 2:00pm
Location: Summit 2
Have you tried any of our 13 free group exercise classes? Or our 2 Registered
Classes?
The number of registered classes is reduced for July.
The following classes will be outdoors, in the winter gardens, weather permitting...
12:05 pm X-Factor (July 4
th & 18
th) &
11:05 am Sport Conditioning (July 10th
& 24th).
Join us for Step on July 12th
and 26th for our 12:05 pm
Terrific Thursdays class
__________________
Major Muscles used: Hamstrings, Gluteus Maximus.
Other muscle groups used: Full body. Core engagement for stabilization.
Exercise of the Month
Step 2
Begin with heels in foot
cradles, toes pointed
back towards the body.
Contract the glutes to
raise the hips, arms at
the sides and shoulders
on the ground. Body
straight as a board.
Keep hips raised, Bend
knees and pull feet in
towards the glutes. Keep
core engaged to keep
body and hips raised off
the ground.
TRX Hamstring Curls
Why do TRX exercises?
While many exercises involve core to
stabilize the body, TRX does an
especially good job of incorporating our
core, as well as using our own
bodyweight as resistance.
Did you know?
TRX was created in 1997 by a Navy Seal
commander named Randy Hetrick. The
first TRX was merely a jiu jitsu belt and
some parachute webbing!
July/August Fitness Challenge
Can you run your way across Canada?
Every 6 minutes of cardio exercise you
participate in, equates to running 10 kms!
Get yourself on the map and make your way from
coast to coast! Starting in the west coast and
exercising your way all the way to the East coast.
That is 7,200 kms!
Your journey will begin July 1st, and you can add
to your map anytime until August 31st. Any
cardiovascular activity here in the Wellness
Center, outside, or at home counts.
Follow our friend from Okotoks, Dave Proctor as he
runs 7,200 kms across Canada!
His journey began June 27th, and he will run across
Canada in 66 days. That’s a record breaking average of
108 kms each day!! (Insert Gasps here)
Our very own Joanna will be joining Dave as
he runs across Alberta from July 5-9th
!
Why is Dave Running Across Canada?
Dave’s son, Sam, was diagnosed with a very rare genetic
disease called Relapsing Encephalopathy with Cerebellar
Ataxia. Sam is one of 5 people in the world to have this
disease.
Dave runs for the Rare Disease Foundation, for his son
and a hope for a cure that will one day help Sam.
To learn more about Dave’s journey, please visit:
https://outrunrare.com/ Come register anytime over the
next 2 months for the run across
Canada challenge!
Draw prizes will be awarded for
participation, and prizes for
running the farthest!
Dave Proctor & Outrun Rare
Melanoma
The sun provides us with many benefits such as the synthesis of Vitamin D. This helps the muscular, skeletal and nervous
system work properly. It has also been said to help relieve anxiety, decrease depression, and help with other conditions.
Sunlight can however, if not approached responsibly, cause skin damage and ultimately melanoma (the most common
form of skin cancer).
How To Prevent Melanoma
1. Limit the amount of exposure to UV rays through
natural sunlight as well as artificial radiation (such as a
tanning bed).
2. Identify possible melanoma early. Do not wait until its
too late to go see a doctor.
3. Wear protective clothing if you are going to be
exposed to the sun for long periods of time.
4. Seek shade when possible.
5. If you are lacking vitamin D (which is something the
sun helps synthesize), try replacing with nutrition.
6. Be aware of your medications. Certain medications
can increase your skin’s sensitivity to UV damage.
7. Wear sunscreen year round, even if it is cloudy.
Sunscreen
Sunscreen is one of the first lines of defense against UV rays when you have to be out in sunlight for long periods of
time. Of course you could always seek shade or put on longer clothing, however sometimes it’s just too hot to wear
pants and a long sleeve shirt, and other times its not realistic to stay sitting in the shade. Here are some reasons why
sunscreen is a good choice the next time you are outside sunbathing!
Skin cancer is on the rise, and sunscreen has been proven to help prevent the development of melanoma.
It slows down the aging process caused by the sun, such as sun spots and wrinkles.
Sunburn prevention. Sunburns can hurt, and can have long term damaging effects on the skin. Throughout the
lifetime, every time you burn your skin you are at a higher risk of developing skin cancer in those exposed areas.
The higher the SPF, the more protection you will get on your skin. Dermatologists recommend using SPF 30 and
higher.
Sunscreen can go bad!! Read the label to find out when it expires. Expired sunscreen can cause more
damage to your skin as it loses its effectiveness over time. If you are unsure of the expiry date , replace your
sunscreen every summer or at least every 3 years.
Fun Fact
80% of the sun’s rays can penetrate through
mist, light clouds and fog. So even if you are
outside on an overcast day, it is best to wear
sunscreen, just in case! You are likely to still
be exposed to the suns UV rays throughout the
day.
How to eat right this summer
Going to a Barbeque?
Eat more of the healthy options first, to limit how much
dessert and other unhealthy options you eat after.
Fill your plate with fruits and vegetables, protein, and
some grains to get a full balanced meal. (See photo on
right for example.)
Be cautious of what salads you eat. While they may be
called salads, it doesn’t mean they are healthy. There are
many different factors that can cause a salad to be
unhealthy:
1. Salad dressings (especially cream based) can be very
high in calories.
2. Limit the amount of nuts that are added to your salad.
Nuts are high in protein, but they are also high in
calories when overindulged.
3. Raisins or candied fruits. Again, they are healthy in
moderation, but adding too many can be high in sugar.
4. Ambrosia Salad. (Is it really a salad?) Almost every
BBQ has one. While it may be sweet and delicious,
proceed with caution!
Do you find that your diet gets put on the back-burner over the summer? The summer is filled with BBQs with friends, beers on
the patio, potlucks and wing nights. So the question is; how can we maintain a healthy diet over the summer? Read below for
some tips and tricks on how to resist the urge, or to modify your meal to help you make it a healthy, and still enjoyable summer.
I’ve been invited out for drinks on the patio. How can I make
healthy choices there while still enjoying myself?
Enjoy yourself, but do it in moderation. Having a beer is okay, just
don’t overindulge or binge. Binge drinking can be very unhealthy, as
it puts the organs (including but not limited to; the brain, the liver,
the kidneys, etc.) under large amounts of stress.
Order a salad off the menu, and ask for dressing on the side.
Typically dressings are high in calories, and by adding only as much
as is necessary is healthier then a salad covered in it.
Portion control. Ordering yourself a burger or a sandwich that has a
bun is okay, but you can reduce your portion size by eating it
without the top half of the bun. Use lettuce as a bun instead, as
buns are typically high in carbs, sugars, and calories.
There is nothing wrong with having a cheat meal, just don’t do it
every day. Try sticking to only eating out once a week or even once
every two weeks, to help keep yourself on track. If you know that
you are going out more then 1 night in a row, Try making a healthy
dinner before you go, so that you won’t be so hungry when you go
out.
Fun Fact
When you experience
a hangover headache,
it is actually because
your brain has shrunk
due to dehydration.
Binge drinking can be
very dangerous to
your organs, and can
have long term effects
later in life.
Meal Planning
Not having to worry about packing food for kids lunches, or your own
lunch can throw off the routine for the summer. Having meal plans in
place can help you stick to your healthy eating, and encourage less
eating out, or ordering take-out. Take one day of the week to prep
meals, or just to purchase the groceries for meals that you have
planned. Especially on the hot days, using the oven or stove can seem
like the end of the world. Choose meals that are cold; or prep the meal
at an earlier time.
Chicken and Vegetable BBQ Kabobs
Ingredients
1. Olive Oil
2. Salt
3. Pepper
4. Garlic Seasoning (or fresh,
diced)
5. Greek Seasoning
6. Chicken Thigh
7. Bell Pepper
8. Onion
9. Mushroom
10. Pineapple
Directions
1. In a small bowl, mix together the olive oil, salt, pepper and
garlic seasoning and Greek seasoning. Put to the side.
2. If using wooden skewers, let skewers soak in water, to
prevent them from burning on the BBQ.
3. Cut the chicken into cubes, big enough to be put onto
your skewer. Place chicken into a bowl, and pour 1/2 of
the above mixture onto the chicken. Toss chicken in the
mixture so all pieces are covered. Cover, and let sit in
fridge for 2-3 hours.
4. Cut the Bell Pepper, Onion and Mushroom into chunks.
Pour the second half of the mixture onto the vegetables,
toss, and let sit for 1 hour.
5. Cut the pineapple into chunks. These can be skewered
onto their own sticks, or they can be put amongst your
chicken and vegetables. Note that they don’t need long on
the BBQ, just a few grills marks to bring out their natural
sugars and to ensure that they don’t get soggy.
6. Put all cut ingredients onto the skewer. They can all be
put onto separate skewers, or all mixed onto the same.
7. Place on medium heat on the BBQ for approximately 20
minutes, or until chicken is fully cooked. Pineapple for
only 5-10 minutes
8. Serve hot with your favorite side dish!
Nutrition Facts
Servings: 4
Amount per serving
Calories 212
% Daily Value*
Total Fat 10.6g 14%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 10.6g 4%
Dietary Fiber 1.6g 6%
Total Sugars 6.8g
Protein 6.9g
Vitamin D 16mcg 81%
Calcium 15mg 1%
Iron 0mg 3%
Potassium 158mg 3%
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