TAKE A LOOK

INSIDE Congratulations L.E.A.N. Challenge Winners! Exercise of the Month

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Stay Active This August!

Ajax Community Centre Audley Recreation Centre McLean Community Centre 75 Centennial Road, L1S 4S4 1955 Audley Road North, L1Z 0L2 95 Magill Drive, L1T 3K7 Phone: 905-427-8811 Phone: 905-427-2468 Phone: 905-428-7711 Mon. – Fri. 6 a.m. to 10:30 p.m. Mon. – Fri. 6 a.m. to 10 p.m. Mon. – Fri. 5:30 a.m. to 10:30 p.m. Sat. – Sun. 7 a.m. to 9 p.m. Sat. – Sun. 8 a.m. to 6 p.m. Sat. – Sun. 7 a.m. to 9 p.m.

Follow us:

ajax.ca/fitness

August Calendar of Events & Initiatives

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Get Summer Fit!

Increasing physical activity is a powerful

way to prevent obesity and chronic illness

while promoting overall health. Summer is

the best time to increase your

commitment to active living. The good

weather and long days make it easier to

get out to participate in scheduled and

unscheduled activities. With Lake Ontario

to the south, Greenwood Conservation

Area to the north, and kilometers of trails

and paths between we have ample

opportunities to enjoy an active summer.

We offer many Group Fitness programs to

bring variety to your active lifestyle.

From AquaFit to Zumba® we’ve got it

covered!

Take it Outside! AquaFit/AquaZumba® Monday/Wednesday/Thursday

Ajax Memorial Outdoor Pool BootCamp* Tuesday

Carruthers Marsh Pavilion Yoga by the Lake* Thursday

Rotary Park Pavilion

Get Out of the Heat! POUND®

Monday McLean Community Centre Pilates MOTR™ Training*

Tuesday McLean Community Centre CycleFit*

Thursday/Sunday McLean Community Centre Zumba®*

Thursday Rotary Park Pavilion

Pre-registration required.

Spots still available. Schedules available on site or online: ajax.ca/groupfitness

For program information contact our Group Fitness Supervisor: christy.fyfe@ajax.ca

Recreation & Culture Facility Information

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May 2016

Get Summer Fit!

Berry Pops Recipe

Watch for the Fall Recreation & Parks

Guide in your News Advertiser August 17.

Durham Waterfront Ride Saturday, August 13, 2016 Ajax Town hall – 9 a.m. to 2 p.m. Taste Ajax Saturday, August 13, 2016 Rotary Park – 12 to 8 p.m. Moonlight Yoga Thursday, August 18, 2016 Ajax Waterfront – 8 to 9:15 p.m. TRX Combined Circuit Tuesdays & Thursdays McLean Community Centre – 12:15 to 1 p.m.

Stay Strong & Keep Fit Wednesdays McLean Community Centre – 1:30 to 2:30 p.m. Zumba Party! Saturdays McLean Community Centre – 9:15 to 10:15 a.m. Mother/Daughter Yoga Wednesdays Audley Recreation Centre – 7 to 8 p.m. Skip, Jump & Pump Fridays McLean Community Centre – 6 to 6:45 p.m.

Submitted By: Christy Fyfe, Fitness and Health Supervisor

Fruity Friday is

August 19

This month’s fruit:

Apple

Calendar of Initiatives &

Events

FHC Staff Spotlight

Five Common Gym Mistakes

Exercise of the Month

a

Congratulations L.E.A.N. Challenge Winners!

The opinions in my article are shared from the viewpoint of the most optimal option. In some cases, there may be other options that are

relatively healthy and effective, but in my opinion they are not the most optimal. Making a lifestyle change is not easy, however it is a long term and healthy cure.

1) Unrealistic Goals – This is possibly the most crucial deterrent for people continuing to exercise after that first critical one month point. Many members join with the idea of getting in shape for a

wedding or vacation. On its own, this is great because it gives you a timeline to measure your progress. The problem is that too many people try

to fast-track a drastic goal within a month before the target event. An unrealistic timeline renders a goal unattainable within the time period they have

set. A healthy weight loss of 50lbs in one to two months is just not realistic. To put this into perspective, one to two pounds per week is a

healthy amount of weight loss to be expected. 2) Ab Machines to Lose Belly Fat – There is a

big misconception that crunches, ab machines or any other form of ab/core exercise will burn fat in your stomach region.

FHC

Staff Spotlight

Peter

Golebiowski

Benefits:

Strengthen the abdominal musculature and build core stability Contraindications:

Individuals with pre-existing back conditions should approach this exercise with caution

Muscles Worked:

Serratus Anterior, Rectus Abdominis, Tranverse Abdominis Instructions:

1. Start in a low plank position and set your feet firmly on a pair of

gliders.

2. From the start position, push and slide your body back so that

your shoulders move past your elbows. Using a strong

contraction from your abdominals, pull and slide yourself back to

the start position. Repeat.

3. Work in a small range of motion and focus on proper form, keeping your abdominals tense and back safe. Ask a fitness consultant for instructions and variations of

this exercise.

Exercise of the Month: The Body Saw

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Berry Pops Recipe

Let me start by saying that you cannot spot reduce fat, and that the order of areas for which fat will be

burned off is determined by your genetics. To effectively burn fat, it takes a two part approach. The first part is any activity that raises your heart rate to

your target training zone. Your target training zone can be found based on your age and is typically between 65% and 85% of your Heart Rate max. Feel

free to ask one of the FHC staff about calculating your training heart rate zone. These activities include full body movements, running, biking, or using various

cardio equipment inside the FHC. This is where you burn calories that are crucial to weight loss. The second part is resistance training. Resistance

training can be body weight exercises, pulley or machine exercises, as well as free weight exercises. The reason why these are important is that when you

do resistance based exercises properly, your body will start to gain muscle mass. The more muscle mass you have, the higher of a resting metabolic rate

(metabolism) you have. By putting both approaches together, not only are you burning calories while you do your cardio based exercises, but you will also be

burning more at rest. 3) Eating Fewer Meals to Lose Weight – Our bodies

have a built in survival mechanism that may store what we eat, based on how infrequently we eat. This function is essential to ensure you have enough

potential energy stored that can be utilized when needed. If you are trying to lose weight and you are only eating one or two meals a day, your body may

be storing a lot of what you eat as fat. A better practice would be to eat more often and slightly smaller portions. Four or five meals per day will give

your body the confidence to know that it will not need to store the food you eat as it will be fed within the next two to three hours. Remember to eat quality

natural foods, follow Canada’s Food Guide for portion and serving sizes, and avoid frozen or processed food. My personal rule is, if it is quick and convenient

then chances are there is a healthier option.

4) Looking for Shortcuts – I am constantly asked

about the “quickest” way to accomplish any given goal. To me, if you are looking for a quick fix then the gym is likely not for you. Not only is it not a quick fix,

but for every day of the week you choose to come to the gym, the same amount of days now will need to be spent maintaining the forward progress you have made.

Now you may feel like I just did a terrible job of selling the idea of exercising at a gym instead of taking a magic pill, so allow me bring up all of the

positives. Consistent exercise may be accompanied by the expectation of more consistent exercise, but it is a lifestyle change that when properly managed is

the long term cure. It will change the way you think about the food you put into your body, the regularity in which you eat, how you feel about skipping

workouts, even give you a higher appreciation for your body because you put in the effort to achieve your goals. All of these changes will help to ensure

that you continue to make positive changes and are less likely to have the cravings you once had. A magic pill or surgery only fixes the cosmetic side or

the symptoms, however it does not fix the lifestyle. 5) Not Investing in Your Success – So you have

paid for a gym membership which gives you access to a well-equipped fitness centre. The questions you are faced with now are, “What exercises do I do?”

and “Where do I start?” I always suggest buying training sessions with a personal trainer, even if you used to be regular gym user ten or twenty years ago.

A lot has changed in the fitness industry in just the last five years which is a great reason to get the knowledge from someone who knows the cutting

edge information and order of operations when it comes to training. You will work out a lot harder with a trainer and be held accountable for your

attendance which is a great way to motivate yourself to show up. Lastly, you will have the peace of mind in knowing that you are preforming the exercise

properly, which reduces the risk of injury and increases your results.

Five Common Gym Mistakes

Submitted by: Dustin Cameron, Fitness & Health Centre Consultant

Start Position

Mid Position

Thank you to all

the members that

participated in the

L.E.A.N.

Challenge!

1st Place:

Angela James

2nd Place:

Jaqui Lindo

3rd Place:

Pranoti Menon

Angela’s Testimonial: Participating in the L.E.A.N. Challenge

was a great experience. I had one-on-one training with Craig,

my personal trainer. The program worked with my own

schedule. I lost over fourteen pounds and ten inches. I feel

better and have more energy. I feel great!

Photo: Craig & Angela

L.E.A.N. Challenge

Winners:

450g non-fat plain Greek yogurt 3 tablespoons of honey 1 teaspoon of vanilla extract 115g of blueberries 115g of raspberries Popsicle sticks

Mix the Greek yogurt, honey & vanilla extract until well blended.

Add half of the mixture to the popsicle molds. Add a few whole berries in each mold and push to the bottom of the mold with a toothpick. Freeze the pops for about 15 minutes. Meanwhile, puree the remaining yogurt and the berries in a blender. Add the mix to the popsicle molds and freeze for at least 3 to 4 hours.

Berry Pops

Fitness & Health

Promotion Diploma

Certified Personal

Trainer (CSEP-CPT)

Certified Fitness

Instructor

(CanFitPro)

Certified AED & CPR

with First Aid

Peter enjoy pushing

others to their limits

and helping them

exceed expectations.

He believes that with

the appropriate

knowledge,

guidance, and

mindset, incredible

transformations can

happen on both a

personal and

physical level.

His fitness interests

include functional

movement,

basketball, baseball,

weight training,

boxing, and sports

specific training.