Energize your life…
Look and feel great in 2010!

Healthy Resolutions for the Whole Year

As the first few months of the new year slip away, do you find your resolutions slipping away as well? Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle with which you will feel comfortable.

Take Small Steps
Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals that you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success. If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results. Small behavior-change plans are easier to stick to than vague resolutions like “I will lose 10 pounds.” If your resolution is too large, add a plan of action that will guide you toward your goal. Try changing up your work outs… walk on Tuesdays and Thursdays and work out in the gym Mondays and Fridays. This way you can feel a sense of accomplishment every day, and if you miss a day, you can get right back on track rather than feeling like a failure.

Change for Yourself
Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings. All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Don’t decide to change to please anyone other than yourself. And remember, resolutions are an opportunity for you to look forward in a positive way rather than to punish yourself for past behaviors.

Be Creative
Perhaps you can find ways to exercise while also accomplishing other goals. Maybe you want to spend more time with your family. Try walking with family members on the track The Rebounder AT&T Sports Center or shoot hoops with your kids and their friends. If your goal is to make new friends, try taking classes where you will meet other people who share your same exercise interests.

Be Realistic
Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you’ll just be setting yourself up for failure. Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed.
The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself. It may help you reinforce your goal if you can find a realistic role model who is actually living your goal. If he or she can do it, so can you!

Anticipate Roadblocks and Reward Yourself for Successes
If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals. It is easier to stick to your plan when you feel good about yourself. Try to find a new way to reward yourself when you meet your smaller goals. If you are trying to eat healthier, be sure that all of your meals are still delicious, and allow yourself a small dessert after a few days of healthy habits.
Be sure to get involved in activities that keep you feeling happy and fulfilled.

Build a Support System
Get the support of your family, friends and coworkers. If your resolution involves quitting a serious addiction like smoking or drinking or overcoming an eating disorder, get professional help and join a support group if possible. Remember that you are your best supporter. You are trying to improve your own health. Appreciate what you have and then try to treat it a little bit better than you have in the past. If you take better care of your body, you will feel better and perform better in all that you do.
Keep in mind that a well-thought-out resolution can be a useful tool to help you live your life the best way possible, starting from the inside.

Additional Resources
President’s Council on Physical Fitness and Sports—Physical Activity and The Stages of Motivational Readiness for Change Model:
www.fitness.gov/Reading_Room/Digests/march2003digest.pdf

2010 Resolution Solution Program

Fitness Solution:

Recover from the holidays by losing those unwanted pounds
12 weeks of exercise programming to get you going or step up your current program. From Circuit Training, Kick Boxing, Strength Training, Core Development, Run Training, Weight Loss Program Development, Yoga, Pilates, and many other format combinations. You will receive two hours per week with Master Trainer Krista Gray, and written copies of all exercise plans. Fitness testing, body composition and personalized postural analysis and programming are included. This group format is great for all levels; class size is limited so sign up early.

Tuesday and Thursday 10:30 am-11:30 am
Wednesday and Friday 6:30 pm-7:30 pm

Nutrition Solution:

Learn nutritious eating behavior and achieve a healthy weight 12 weeks of intensive nutrition and behavioral modification education to help you find better health, no matter what your current circumstance (Diabetic, Post-Weight loss Surgery, Cardiac, Obesity, Allergies etc) Our program has been very successful and each plan is customized to your body, nutrition needs and lifestyle. DIET is not what we do, instead you will learn variety, balance, and moderation as well as the how and why your body processes work so you can finally find your lifestyle change and regain success, confidence and control of your weight and health. Grocery Shopping, Food Storage, Journaling, Awareness Programming as well as customized food planning, body composition monitoring, weight and measurement tracking and the support of an experienced and certified Nutrition Consultant, Krista Gray.
Class meets two hours per week with e-mail and phone support as needed.
Tuesday and Thursday 9:30 am-10:30 am
Wednesday and Friday 5:30 pm-6:30 pm

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Winter Group Exercise Class Schedule

See schedule here.

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Pilates Boot Camp – Core Fusion

See more information here.

Belly Dance Classes

See flyer here.

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Personal Training & Nutrition Center Services
Building better health and better bodies!

Question:
This Cold and Flu season has been pretty rough, sicknesses are hitting harder and lasting longer. What can I do to decrease my risk of getting sick?

Answer:
There is some debate as to whether to get flu shots or not to get them. It is best to educate yourself as much as possible and make your own decisions based on the available information. This is one option that is available to you. Regular exercise strengthens your immune system and your body’s ability to bounce back after illness, so the old adage an apple a day keeps the doctor away has been replaced with a Zumba a day keeps the doctor away. Actually any cardiovascular stimulating exercise done 5-6 days a week for 30-60 minutes will give you the desired effects.

You have an amazing amount of control over your health by the foods that you choose to eat, here are some “super immunity foods” that will help you and your family get through the cold and flu season.

• Elderberry, Acai Berry, and Blueberries:
  Rich in anti-oxidants these dark berries have been found to have antiviral properties and decrease inflammation, as well as help protect the body from the effects of aging and many diseases.
  
  
• Button Mushrooms:
  High in Selenium and antioxidants, B vitamins, riboflavin and niacin, all of which play a role in a healthy immune system.
  
  
• Oysters:
  Zink, have an antiviral effect, help strengthen the immune system.
  
  
• Watermelon:
  Hydrating and contains high levels of antioxidants in the red pulpy flesh near the rind.
  
  
• Cabbage:
  Rich in antioxidants, cheap and easy to incorporate into soups and stews to give your family a nutritional and immunity boost.
  
  
• Almonds:
  One serving contains 50% daily vitamin E requirements, also contains riboflavin, niacin and B vitamins that help you bounce back from stress.
  
  
• Grapefruit, oranges, tangerines:
  Rich in vitamin C which helps treat flu and cold. Also contain flavonoids which increase immune system activation.
  
  

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Trim to Win
Weight Loss Challenge

Once again, we are partnering with the Mat-Su Valley Frontiersman, Mat-Su Health Foundation, and the Mat-Su Regional Hospital to bring you an interactive online community based weight loss challenge. This is the 3rd Annual Trim to Win contest which brings you the opportunity to win $3000 for first place, $2000 for second place and $1000 for third place to the person recording the greatest amount of weight loss by percentage. …Not to brag or anything… but might we mention that the 1st place winner the previous two years has been a “Hittin’ the Gym” kind of person right here at the AT&T Sports Center! Umm Hummm. That’s right.

Please go to www.frontiersman.com for complete contest details and rules and for information on how to register.

You’ll get the tools, support and motivation you need to get healthy in 2010!

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Exercise of the Month
Run… Lose weight, burn calories, build endurance or to train for the next big race!

Try our Intro to Running classes on Tuesday mornings at 10:30 am and Wednesday evenings at 6:30pm with Kate. The class meets up on the track and is perfect for runners and non-runners alike. You will work with Kate Lee, our apprentice trainer, and learn postural improvements, stride drills, plyometrics to support muscle strength and stability, guided distance and speed work and the fun of a group environment to push you through to your next level.

Sneaker Savvy
If you’ve tried to buy a pair of athletic shoes recently, you probably noticed the wide range of high-tech, state-of-the-art athletic gear. Consumers are faced with so many options that the task of choosing a pair of shoes has become increasingly complicated and confusing, not to mention expensive. By attaining a good working knowledge of athletic footwear, you’ll help yourself find the perfect pair of affordable shoes.

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Guidelines for Buying Shoes
When shopping for athletic shoes, the first step is deciding what type you need. If you engage in a specific activity two or three times each week, such as running, walking, tennis, basketball or aerobics, you’ll want a shoe designed specifically for that sport.

Multi-purpose shoes such as cross trainers may be a good alternative for those who participate in several sports or activities, such as cardiovascular and weight training, in a single workout. Ideally, you should look for a specialty athletic shoe store with a good reputation in your community. Their sales staffs are more likely to be knowledgeable about selecting appropriate shoes.

When purchasing shoes for a specific sport or fitness activity, consider your foot type. People with high-arched feet tend to require greater shock absorption than those with a normal-arched foot. People with high-arched feet also suffer from lateral instability and are more prone to ankle sprains. Conversely, people with low-arched (“flat”) feet require shoes with less cushioning, but greater support in the mid-foot region and better heel control.

Test the shoes for basic stability:
Grab the shoe at the ball and heel. Bend the shoe from front to back. The shoe should bend right near the ball of the foot, because that’s your foot’s natural hinge point, but the shoe must not be too flexible.

At the heel of the shoe, find the “heel counter,” a stiff cup sewn into the back of the shoe to provide heel support. Squeeze this cup into the shoe. It should be very stiff and not easily collapse inward.

Hold the shoe at each end and twist it. A shoe that offers good lateral support to the foot should only twist a little bit. Place the thumb of one hand inside the heel of the shoe and the other hand under the sole of the shoe near the heel. Compress your hands together to feel the amount of cushioning offered by the shoe. The more compression you feel, the more shock absorption the shoe offers.

Fit Tips
General recommendations include get fitted for footwear toward the end of the day. It’s not unusual for an individual’s foot to increase by half a shoe size during the course of a single day. However, if you plan to exercise consistently at a specific time, consider getting fitted at that exact time.

Allow a space up to the width of your index finger between the end of your longest toe and the end of the shoe. This space will accommodate foot size increases, a variety of socks and foot movement within the shoe without hurting your toes.

The ball of the foot should match the widest part of the shoe and you should have plenty of room for your toes to wiggle without experiencing slippage in the heel. Shoes shouldn’t rub or pinch any area of your foot or ankle. Rotate your ankles when trying on shoes, and pay attention to the sides of your feet and the top of your toes, common areas for blisters.

Wear the same weight of socks that you intend to use during activity. Look for socks that are made with synthetic fibers such as acrylic, polyester or Coolmax® for better blister prevention.

Some Final Considerations
It is important to be aware of when your shoes need to be replaced. If they are no longer absorbing the pounding and jarring action, you are more likely to sustain ankle, shin and knee injuries.

Athletic shoes will lose their cushioning after three to six months of regular use (or 350 to 500 miles of running). However, look at the wear patterns as a good indicator for replacement.

Any time the shoe appears to be wearing down unevenly, especially at the heel, it is time to replace the shoes. Additionally, if the traction on the soles of the shoes is worn flat, it is time for new shoes.

A final consideration when buying athletic shoes is price. It is possible to spend anywhere from $19.99 for no-name brands to more than $200 for the latest technological wonder from a top brand name. A high price doesn’t always guarantee the right fit or best features. You can find a pair that provides excellent support, cushioning and fit in the middle of that price range.

Additional Resources
American Association of Podiatric Sports Medicine: www.aapsm.org

WebMD:
10 Tips for Choosing Athletic Shoes

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Lil’ Kickers
Kick-start life skills with soccer fun!

See Lil’ Kickers Page

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Lil’ Hoopers
Basketball for kids ages 5-10!

See Lil' Hoopers Page

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Tiny Dancers
For Active Young Minds & Bodies!

Dance is a wonderful outlet for expression and a great platform to promote a solid foundation for a lifetime of healthy minds and bodies.
For current session and class description, please see flyer.

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Little Dragons
What is Little Dragons?

The Little Dragons focuses on improving children’s basic motor and listening skills. They will become better students at school, better listeners at home and more ambitious towards the future. Little Dragons will also help prepare your child for future Tae Kwon Do Programs if they choose.

Click here for more information (pdf)

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Home School PE Classes

2009/2010 Home School PE class dynamics include sport/recreation game fundamentals, nutrition, strength training, and much more. Enrollment is limited to 25 participants per class, divided by age groups. Classes are scheduled by quarters; each quarter lasts eight weeks and meets on Tuesdays and Thursdays.

Click here for more information

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Healthy & Fun Recipes
Buffalo Wings for Football Week-ends!

Buffalo wings are traditionally deep fried, but this recipe calls for broiling the wings after they've been marinating in a spicy sauce.

Ingredients
2 lbs chicken wings (about 12 wings)
3 Tbsp butter, melted
4 Tbsp bottled hot pepper sauce
1 Tbsp paprika
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
1/4 teaspoon black pepper
Celery sticks (optional)

1. Cut off wing tips and discard. Cut wings at the joint. Put chicken wing pieces in a plastic bag. Set aside. Food safety note: when cutting raw chicken it is best to use a cutting board reserved just for cutting raw chicken. Wash thoroughly when finished. Do not let raw chicken juices come in contact with other food.

2. Create a marinade by stirring together the melted butter, hot pepper sauce, paprika, salt, cayenne pepper and black pepper. Pour all but 2 tablespoons of the marinade over the chicken pieces in the plastic bag. (Reserve marinade for coating after the pieces come out of the oven.) Seal bag and let marinate at room temperature for half an hour. When marinating is finished, drain marinade and discard bag.

3. Place wing pieces on the rack of a broiler pan. Broil 4 to 5 inches from the heat for about 10 minutes on each side, until chicken is tender and no longer pink. Remove from oven and baste with reserved marinade.

Serve with Blue Cheese Dip and celery sticks. Makes approximately 24 pieces (about 12 appetizer servings).

Spicy Blue Cheese Dip Recipe

Quick Info:
8 Servings
Quick Meal
Contains Dairy
Vegetarian

Nutritional Info (Per serving):
Calories: 67, Saturated Fat: 4g, Sodium: 165mg, Dietary Fiber: 0g, Total Fat: 6g, Carbs: 1g, Cholesterol: 16mg, Protein: 3g

Prep Time: 5 mins
Total Time: 5 mins

Ingredients
2/3 cup(s) sour cream, reduced-fat
2/3 cup(s) cheese, blue (crumbled)
1 tablespoon vinegar, white, distilled
1/4 teaspoon pepper, cayenne

Preparation
Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl.

Polynesian Glazed Chicken Wings Recipe

Quick Info:
30 Servings
Diabetes-Friendly

Nutritional Info (Per serving):
Calories: 79, Saturated Fat: 1g, Sodium: 74mg, Dietary Fiber: 0g, Total Fat: 5g, Carbs: 5g, Sugars: 4g, Cholesterol: 29mg, Protein: 5g
Exchanges:
Other Carb: 0.5 Carb Choices: 0.5

Prep Time: 10 mins
Cook Time: 1 h
Total Time: 1 h 10 mins

Ingredients
3 pounds chicken, frozen wing drummettes, (about 30 wings)
1/2 cup(s) sugar, brown (packed)
1 tablespoon cornstarch
2 teaspoon ginger, fresh, grated
1/4 teaspoon pepper, red, crushed
1/2 cup(s) pineapple juice, unsweetened
1/2 cup(s) broth, reduced-sodium chicken, or water
1/4 cup(s) pepper(s), green, bell, finely chopped
2 tablespoon soy sauce, reduced-sodium
scallion(s) (green onions), (optional)

Preparation
1. Preheat oven to 400°F. Place frozen drummettes in a 15x10x1-inch baking pan. Bake for 50 to 60 minutes or until skins are crispy.

2. Meanwhile, in a small saucepan, combine brown sugar, cornstarch, ginger, and crushed red pepper. Stir in pineapple juice, broth or water, sweet pepper, and soy sauce. Cook and stir over medium heat until thickened and bubbly; cook and stir for 2 minutes more. Set aside.

3. Carefully drain off any juices from baking pan. Brush drummettes with some of the glaze mixture. Bake for 10 minutes more. Brush with more of the glaze mixture. Place on serving plate. If desired, sprinkle with green onions.

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