Health Fitness–Great River Medical Center SPRING 2020

Get the most from your workouts

Although we live in a world full of time-saving gadgets, there’s no way to scrimp on exercise. For good, long-term health you need to hit the pavement, pump a little iron and stretch those muscles!

To make the most of your time, plan your workout in your head or write it down. Also, determine the best time for you to exercise and plan ahead:• Morning – If your goal is to get

up and work out before going to work, lay out your clothes, make your lunch the night before and go to bed earlier.

• Midday – During your lunch hour, take a power walk with a coworker.

• Evening – Take your bag in the morning and stop at Health Fitness on your way home from work.

If you’re crunched for time, boost your workouts by doing circuit training, performing supersets or working with a trainer.

Circuit trainingCircuit training is a combination of cardiovascular and resistance training in a fast-paced and effective session:• Start with an aerobic activity for

three to five minutes to get your body warmed up.

• Do a few sets of resistance exercises.

• Return to cardiovascular activity, and keep alternating between the two.

As always, finish with a relaxing cool-down. You will get the calorie burn from aerobic activities and the metabolism boost from strength training.

SupersetsPerforming supersets bumps up the intensity of strength training. Instead of having rest periods between two sets of an exercise, do an exercise that works on a different muscle group. Try these pairs: chest and upper back, biceps and triceps, stomach and lower back.

To “superset” aerobic exercise, repeatedly pick up your pace for a few minutes and then bring it back down.

Personal trainingYou might consider using a personal trainer. Your trainer will help keep you focused and will take the guesswork out of the best path to your fitness goals. Most likely, you will be committed to working out if you have invested money in it and know someone is expecting you to show up.

Making time to exercise is important, so follow these time-saving tips to a healthier you. You’ll feel better and have more energy — even on those busy days!

Little Time to Exercise?

Muscle of the Month

Rotator CuffBy Sydney Turner, fitness specialist

The rotator cuff is a group of four small muscles that stabilize the shoulder joint and keep the head of the humerus (ball) rotating against the socket to allow proper motion.

A healthy shoulder has significant range of motion. It allows you to move in many ways, but this increases the risk for injury. Nearly 2 million people in the U.S. seek medical care each year because of a rotator cuff problem.

Most rotator cuff injuries are preventable with good posture in the shoulder blades, stretching and some simple strengthening exercises. Besides strengthening the rotator cuff muscles, it is important to maintain strength throughout the entire upper body to prevent injury.

Rotator cuff exercisesIf you are unfamiliar with these exercises, ask a fitness specialist in the Wellness Gym to show you.

Flexibility exercises • Doorway stretch • Sleeper stretch • Standing wall angels

Strengthening exercises*• External rotation at 90-degree abduction• Neutral external rotation• Wall crawl with external rotation

*When beginning these exercises, you can use small dumbbells or resistance bands. It is recommended to use light weights or resistance and high repetitions. For example: Use 1- to 5-pound dumbbells to perform the exercise 15 to 20 times.

Thank an athletic trainer! March is National Athletic Training Month. Great River Medical Center’s athletic trainers provide services in 12 area high schools and Southeastern Community College. We have 10 athletic trainers on staff plus three physical therapists who also are athletic trainers.

Take Note

Exercise Class Highlight

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.

Body Sculpt7 to 7:30 a.m. Mondays and FridaysAll fitness levels

A new class, Body Sculpt focuses on strengthening the entire body with free weights, resistance bands, gliders and benches. Modifications to exercises are available if needed.

Program Highlights

Pilates ReformerFree trial week March 9 to 13Call 319-768-4191 to register for a class.

The Pilates Reformer is an exercise machine that works all muscle groups through smooth, continuous motions. The Reformer strengthens and lengthens your muscles and focuses on the core or, as creator Joseph Pilates called it, the Powerhouse.

What can the Pilates Reformer do? • Improve balance, flexibility and posture• Tone and lengthen muscles • Decrease pain from surgery and promote recovery

Are you ready to be reformed? Find out what others have been raving about during our free Pilates Reformer week.

Pilates success stories

Gina AndersonI don’t enjoy exercising, but I love Pilates Reformer classes! I get a total body workout with a large variety of exercises. Beside building strength, using the Reformer has improved my body’s tone and balance. Participating in Reformer classes and walking regularly gives me the resistance and cardiovascular exercise I need to be healthy.

Staff Spotlight

Tara EatonCorporate Wellness Specialist

My experience:I have been working at Health Fitness for nearly five years. I am an American College of Sports Medicine-certified exercise physiologist and a certified yoga teacher.

Favorite part of my job at Health Fitness: It’s pretty amazing seeing people achieve their goals and fall in love with exercise. Proudest moment of my career: I’ve been in fitness and education for over 10 years. When I became a corporate wellness specialist, it was a dream to bridge those together. My fitness mantra: “You don’t have to be great to start, but you do have to start to be great,” a quote by motivational speaker Zig Ziglar

About me: I like spending time with family and friends, exercising, and reading new research on exercise and nutrition. I would like to learn how to sew.

People would be surprised to know:I wanted to be a funeral director when I was growing up.

Paulette CavanahI have participated in Pilates Reformer classes since they began. This form of exercise is great for every age and physical ability. It has helped me with flexibility and strength. The instructors are continually researching new Reformer exercises that challenge us. I recently had a knee replacement, and the instructors adapted moves to allow me to return to one of my favorite forms of exercise!

Francesca ToAs someone who suffers from increasing chronic pain and joint issues due to generalized hypermobility, I have had great difficulty finding an enjoyable physical activity that does not cause further pain or injury. Pilates on the Reformer has been life-changing. In the few short months since my first session, I feel stronger, have less pain and more energy, and am better able to take on the challenges of daily life. My Pilates Reformer sessions are the highlight of my week. I wish I had discovered the Reformer sooner!

March• Monday, March 2 – Education

series for disease-specific programs, 12:30 p.m.

• Tuesday, March 3 – Education series for disease-specific programs, 7:30 p.m.

• March 9 to 13 – Free Pilates Reformer week

• Tuesday, March 10 – Guest day• Saturday, March 21 – Guest day• Tuesday, March 24 – Walk with

Ease begins• Tuesday, March 24 – A Matter of

Balance begins• Sunday, March 29 – Sunday

hours end

April• Monday, April 6 – Guest day• Monday, April 6 – Lounging to 5K

begins• Monday April 6 – Education

series for disease-specific programs, 12:30 p.m.

• Tuesday, April 7 – Education series for disease-specific programs, 7:30 p.m.

• Saturday, April 25 – Guest Day

May• Monday, May 4 – Education

series for disease-specific programs, 12:30 p.m.

• Tuesday, May 5 – Education series for disease-specific programs, 7:30 p.m.

• Saturday, May 9 – Guest day• Tuesday, May 19 – Walk with Ease

begins• Tuesday, May 19 – A Matter of

Balance begins• Monday, May 25 – Next Level

testing begins • Tuesday, May 26 – Guest day

SurveyImportant DatesPilates Reformer Continued

Coming Soon

Watch Facebook for details.

Lounging to 5K Begins Monday, April 6 $45 for members$55 for others

If running intimidates you, this is the perfect place to start. Lounging to 5K gives you the tools you need to begin running and work your way to a 5K. We will meet weekly to discuss running form, injury prevention and many other topics.

STRONG 30STRONG 30 is a revolutionary 30-minute high-intensity workout led by music to motivate you to crush your fitness goals. Stop counting the reps and start training to the beat. STRONG 30 combines body weight, muscle conditioning, cardio and explosive moves like high knees, burpees and jumping jacks synced to original music. If you’ve got 30 minutes, you’ve got time to blitz this workout experience with us.

Recipe

Ingredients1 tablespoon butter4 large eggsPinch of saltPinch of white pepper

Instructions• Heat an 8-inch skillet over

medium heat. Add half the butter and swirl until melted and foamy. The skillet should be very hot before the eggs are added.

• In a large bowl, whisk the eggs until fully blended. Whisk in the salt and pepper.

• Pour half the egg mixture into the hot pan. When the underside is set (after 30 to 45 seconds), continuously lift the edges of the omelet slightly with a fork or spatula and tilt the pan to let the uncooked egg flow underneath. Work your way around the pan in this manner for about 1 minute more.

• As soon as the mixture appears set but is still soft and slightly wet, add fillings (if desired), fold the omelet in half and slide it onto a plate.

• For an omelet that’s a little less wet and more set, cover the skillet but keep over the heat for another 30 seconds, or until the egg reaches desired doneness. Add fillings, fold the omelet in half, and slide onto a plate.

• Wipe the skillet clean with a paper towel and repeat with the remaining butter and egg mixture.

• Guac and Roll: ¼ cup cooked corn, 1 tablespoon guacamole

• Hot Stuff: 3 tablespoons canned spicy black beans; ½ small jalapeño, sliced; dash of hot sauce

• Italian Feast: ¼ cup shredded mozzarella; 5 cherry tomatoes, halved; 4 large basil leaves, torn

• Lean Machine: ¼ cup diced cooked chicken or turkey, small handful fresh baby spinach

• Lox of Love: ¼ cup flaked smoked salmon, 1 tablespoon cream cheese, 1 tablespoon chopped chives

• Meaty Start: 1 cooked breakfast sausage link, sliced; 1 slice cooked turkey bacon, crumbled

• Mex Eggs: 2 tablespoons salsa, 1 tablespoon queso fresco, 1 tablespoon fresh cilantro

• Spanish: ¼ cup sautéed diced potato, 2 tablespoons sautéed chopped yellow onion

• Spring Mix: ¼ cup cooked chopped asparagus, ½ tablespoon grated Parmesan cheese

• Steak and Eggs: ¼ cup leftover cooked, chopped steak; 2 tablespoons sautéed sliced mushrooms

• Western: ¼ cup mixed diced bell pepper and tomato, 1 tablespoon diced ham, 1 tablespoon shredded cheddar

Source: Runner’s World

Simple (or Stuffed!) Omelets 2 servings

Nutrition InformationPer serving:Calories, 194Carbs, 1 gFiber, 0 gProtein, 13 gTotal fat, 15 gSaturated fat, 7 gSodium, 265 mg

FillingsSpread any of the following ingredients on one side of the omelet before folding. Fillings should be cooked and warmed, when appropriate.• Bacon Bits: 1 slice cooked bacon,

crumbled; ¼ avocado, sliced• Blue Morning: 2 tablespoons

blue cheese, 2 tablespoons caramelized onions

• Cheesy Broccoli: ¼ cup small broccoli florets, steamed; 1 tablespoon shredded Gruyère cheese

• Crab Cakes: ¼ cup shredded cooked crab; ½ teaspoon grated lemon zest; 1 scallion, chopped

• French Style: 2 tablespoons mixed fresh herbs, such as chives, tarragon, chervil and parsley; 2 tablespoons soft goat cheese

• Greek: Small handful baby spinach, 1 tablespoon crumbled feta, 1 tablespoon diced tomato, 1 tablespoon chopped olives

• Grill Fest: ¼ cup leftover mixed grilled vegetables (eggplant, zucchini, yellow squash, bell pepper, onion)