Did you know that we set our temperature at 70 degrees? With standard fluctuation on any AC being 2 degrees up or down, this means that our center temperature is at 68‐72 degrees or else the AC is running to get it there! We choose this setting as it is the recommended setting for an exercise facility by the American College of Sports Medicine (ACSM).
Please see below for details on special lectures & classes taking place this month…& thank you for choosing us to help you with your health & wellness goals!
Delicious Smoothie Recipes: Great for breakfast or after dinner! For each, put the yogurt in first, then add the solid ingredients & blend until smooth. Depending on how thick you like your smoothies ‐‐ & how powerful your blender or food processor is ‐‐ you may need to thin these out with a little liquid, such as nonfat milk. PB&J Smoothie 4 ounces plain nonfat Greek yogurt 2 cups chopped fresh or frozen strawberries 1 frozen banana, chopped 2 teaspoons smooth peanut butter 1/2 cup ice Nutrition facts per smoothie: 327 calories, 18g protein, 55g carbohydrate, 7g fat (1.4g saturated), 9g fiber, 94mg sodium
Tropical Morning Smoothie 6 ounces plain nonfat Greek yogurt 1/2 cup fresh or frozen mango chunks 1/2 cup fresh pineapple chunks 1 frozen banana, chopped 2 tablespoons ground flaxseed Nutrition facts per smoothie: 368 calories, 22g protein, 60g carbohydrate, 7g fat (0.9g saturated), 9g fiber, 68mg sodium
Sweet Spinach Smoothie 6 ounces plain nonfat Greek yogurt 2 cups spinach leaves, packed 1 ripe pear, peeled, cored, and chopped 15 green or red grapes 2 tablespoons chopped avocado 1 to 2 tablespoons freshly squeezed lime juice Nutrition facts per smoothie: 316 calories, 21g protein, 52g carbohydrate, 6g fat (0.9g saturated), 9g fiber, 115mg sodium
Wellness Tip: After the age of 20 adults lose approximately 5lbs of muscle mass every decade which decreases Resting Metabolic Rate by approximately 3% (i.e. the rate at which our body burns calories at rest decreases)… so unless we do something to combat muscle loss, we will get weaker & fatter! Functional Training involves exercises that simultaneously use multiple muscles & joints to improve muscular endurance, overall strength, coordination, balance, posture & agility. Functional Training incorporates the 5 basic movement patterns we do in our everyday lives so that we are more efficient at performing the movements & less apt to get injured. The 5 basis movement patterns include: Bend & Lift (legs & glutes). 2. Single Leg Stance (core & legs); 3. Push (Pectorials, Triceps, Deltoids) 4. Pulling (Back & Biceps) 5. Rotation (core). When you are performing a strength training workout, try to incorporate all movement patterns so that you are strengthening all muscle groups for optimal functionality! Specialty Group Fitness Classes in October: Savage/Tough Mudder Training ~ Wednesdays Oct 2‐Nov 6 12‐1pm Cost: $35 Members/$45 Guests. Certified Personal Trainer Laura Rogers will prepare you for any obstacle that gets in your way in this 6‐week series specifically tailored to help you with the Savage & Tough Mudder Races. Please sign‐up at the front desk or call (727) 502‐4444.
Upcoming St. Anthony’s Sports Medicine Free Lectures: Work/Life Balance Workshop. Wednesday, October 16, 5:30pm Presenter: Mark Sinz, PhD BayCare Behavioral Health. Whether or not you realize it, the decisions you make are influenced by what you value – your beliefs & attitudes. Attend this workshop to achieve the balance you desire. High School Sports Medicine Issues. Thursday, October 24, 5:30pm Presenter: Christopher Salud, MD, Sports Medicine. Learn about some of the most common sports & medical issues young athletes encounter during the fall sports season. Discover what you can manage at home and when to seek treatment from a doctor. My Aching Knee! Monday, November 4, 12‐ 1pm. Screening X‐ray: 11‐11:45am & 1‐ 1:50pm Speaker: Koco Eaton, MD Orthopedic Surgeon. Get advice on the best treatment options available that can bring dramatic relief to your knee pain & get you back to your normal routine in no time. Complimentary screening knee X‐ray available, but you must be registered & there is limited availability. Light lunch provided. Stay Motivated Through the Holidays. Wednesday, November 6, 5:30pm. Presenter: Jeanmarie Scordino, M.Ed. FAFS Exercise Physiologist BayCare Wellness Centers. The Holidays can often be stressful & frustrating. Explore opportunities to stay on track with your wellness plans & truly enjoy the holidays! Events located at St. Anthony’s Outpatient Center (Carillon). To register for these free events please call (727) 253‐4053 or register online at BayCareEvents.org
Manager: Penny Hays, M.S., ACE‐CPT Penny.email@example.com Business Office Coordinator: Peggy Ezzo, ACSM‐CPT Peggy.firstname.lastname@example.org Group Fitness Coordinator: Randiebeth Elley, NASM‐CPT email@example.com