SEPTEMBER 2012 SEAHAWK FITNESS NEWSLETTER MONTHLY FIT TIP The CDC guidelines call for adults to do 2 1/2 hours of moderate-intensity aerobic exercise a week. That's a 30-minute walk five days a week. If you kick it up a notch -- jogging or running, for example – it can be 15 minutes a day, five days a week. You can aim for these exercise guidelines, but don't try to meet them at the start. So instead of walking for 30 minutes a day right off the bat, start out doing 15 minutes a day, two or three days a week. webmd.com
FACILITY HIGHLIGHTS Join me for my “15 MINUTE ABZ” class on Monday’s and Wednesday’s during your lunch break from 12:15pm-12:30pm. (Class begins September 24th.) Do you care about the gas you put in your car??? Well FOOD is your FUEL to FITNESS! Find this month’s healthy recipe on the back! All recipes provided have been tested in “Jodi’s test kitchen!”
FITNESS CENTER FALL RECREATION HOURS AUGUST 27TH – DECEMBER 7TH MONDAY – THURSDAY 11:00AM-6:00PM FRIDAY’S 11:00AM-3:00PM (In between semesters the hours may change, so look for further details.)
Lamar State College-Port Arthur A Member of The Texas State University System An equal opportunity/affirmative action institution
DID YOU KNOW… Strength training has many more benefits than just adding definition to your muscles and giving men and women alike more fit and toned bodies. Check out these much more important benefits and get started today… 1. Strength training protects bone health and muscle mass. After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts" advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
2. Strength training makes you stronger and fitter. Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training: Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a pushup. Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting. Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics. Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
4. Strength training plays a role in disease prevention. Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood. Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned. You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan. By Chris Iliades, MD.
HEALTHY RECIPES OF THE MONTH…GAME DAY FOODS!!! PAULA DEEN’S TACO SOUP
LOW FAT HUMMUS DIP 1 (15-ounce can) garbanzo beans (chick peas) 1 tablespoon reduced fat peanut butter 1/3 cup fresh-squeezed lemon juice 1 to 2 cloves garlic, minced 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/2 cup warm water or garbanzo bean liquid 1/4 cup finely minced parsley leaves 1 teaspoon sesame seed oil 1 tablespoon ground sumac or paprika for garnish Drain garbanzo beans and set aside liquid from the can. In a food processor or blender, place garbanzo beans, peanut butter, lemon juice, garlic, cumin, and salt. Add either 1/4 to 1/2 cup warm water or garbanzo beans liquid (depending on how thick on want your hummus); blend approximately 3 to 5 minutes until pureed. Taste and adjust seasonings to your liking. Remove to bowl; mix in parsley and sesame seed oil. Refrigerate for several hours before serving. Makes approximately 1 1/2 cups or 6 servings. Serve with pita bread/chips and veggies. Serving size = 1/4 cup Each Serving = 46.3 calories; Total Fat 1.2 g whatscookingamerica.net
SEAHAWK SOFTBALL FALL 2012 • •
Sept 8 Galveston Sept 15 Bossier, LA Sept 22-23 Sulpher, La Oct 6-7 Seahawks Tournament in Beaumont Oct 23 @ McNeese 14 innings
2 lbs ground beef (I only use 1lb of 96% lean ground beef and it still makes about 8 servings and the nutritional facts are even LOWER!)
2 cups diced onions 2 (15 1/2 ounce) cans pinto beans 1 (15 1/2 ounce) can red kidney beans 1 (15 1/2 ounce) can whole kernel corn, drained 1 (14 1/2 ounce) can Mexican-style stewed tomatoes 1 (14 1/2 ounce) can diced tomatoes 1 (14 1/2 ounce) can tomatoes and green chilies 2 (4 1/2 ounce) cans diced green chilies 1 (1 1/4 ounce) package taco seasoning mix 1 (1 ounce) package ranch dressing mix Brown the ground beef and onions in a large skillet; drain off excess fat and transfer browned beef and onions to a large slow cooker or stockpot. Add the beans, corn, tomatoes, green chilies, taco seasoning and ranch dressing mix. Simmer over low heat for about 1 hour (or 6-8 hours on low setting in crock pot). Top with sour cream, cheese, green onions, cilantro, jalapeños, olives and/or baked tortilla chips. Serving Size: About 1 Cup Calories 387.7; Total Fat 13.7 g food.com
SEAHAWK BASKETBALL FALL 2012 Date Nov. 3 Nov. 7 Nov. 10 Nov. 14 Nov. 17 Nov. 20 Nov. 24 Nov. 28 Dec. 1 Dec. 5 Dec. 8
Day Sat Wed Sat Wed Sat Tue Sat Wed Sat Wed Sat
Opponent Lone Star-Kingwood Christian Life Prep Lone Star-North Harris Texas Southern University Lone Star-Cy-Fair Tyler Baton Rouge (LA) Trinity Valley Panola Paris Bossier Parrish (LA)
Location Port Arthur, TX Port Arthur, TX Port Arthur, TX Port Arthur, TX Port Arthur, TX Port Arthur, TX Baton Rouge, LA Athens, TX Port Arthur, TX Paris, TX Port Arthur
Time 4:00 7:00 4:00 7:00 4:00 7:00 2:00 7:00 4:00 7:00 4:00
Mon New Years’ Classic Carl Parker Center (Port Arthur, TX) Mineral Area College (MO) vs. Seward County (KS) 4:00 Lamar State-Port Arthur vs. Lone Star-Cy-Fair 6:00
Tue New Years’ Classic Carl Parker Center (Port Arthur, TX) Mineral Area College (MO) vs. Lone Star-Cy-Fair 2:00 Lamar State-Port Arthur vs. Seward County (KS) 4:00
This Newsletter created for your Health and Wellness by LSCPA Fitness Coordinator Jodi Broussard.