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Welcome Welcome to our new look!

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ORLANDO FITNESS CENTER eNEWSLETTER

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Your new monthly eNewsletter has expanded to become your best resource for staying up to date on Orlando Fitness Center news, special events, offers and exclusive discounts. This new monthly format will allow us to cover a wider variety of health news and information. It will also give us the opportunity to provide you with more in-depth articles. Fitness Center members will appreciate this more informative and convenient platform.

You will also notice various “interactive” components that will make this a more engaging and exciting experience. We hope you enjoy this new interactive capability. We look forward to continuing to provide you with the health and wellness news for your body, mind and spirit.

A’njanene Moitt Orlando Fitness Center Operations Manager

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Welcome

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our mission Our mission at Orlando Fitness Center is to “Extend the Healing Ministry of Christ” by promoting the health of the whole person: body, mind and spirit.

connect with us A’njanene Moitt, Fitness Centre Manager ............... 407-303-8277 Anjanene.Moitt@flhosp.org

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ORLANDO FITNESS CENTER eNEWSLETTER

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Front Desk ......................................................................................... 407-303-2552

Fitness Center Hours of Operation Monday – Thursday 6:00am – 9:00pm Fridays 6:00am – 7:00pm

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OrlandoFitnessCenter

2520 North Orange Avenue, Suite 101 | Orlando, FL 32804 Management reserves the right to temporarily close certain areas of the facility for announced special events or holidays. Please refer to our program schedule for a listing of special events and the facilities they will occupy.


Contents & Quick Links

13 nutrition

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member spotlight

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Are you fueling good?

Inspired, Energized and Dedicated

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tips from the trainers

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fitness happenings

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Add FUN to your workout!

Benefits of Personal Training

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What’s happening at the Orlando Fitness Center

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group fitness

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what’s inside

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Are You Fueling Good?

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by Christina Bowling, MS, RD, CSSD, LD Director of Clinical Nutrition for Celebration Health Assessment Whether you are a competitive athlete or just enjoying your workout, what you eat will affect your overall performance. Give your body the right fuel and you will begin to see results.The following guidelines provided by Christina Bowling, Director of Clinical Nutrition, are based on current scientific research focused on the proper nutrition and timing to prepare pre-exercise, during exercise and post-exercise snacks. Pre-Exercise Combining protein and carbohydrates 3-4 hours before an intense workout helps with overall muscle growth and provides more energy when exercising. Carbohydrates sustain our blood sugar as well as make up our body’s glycogen stores, which is what provides us prolonged energy throughout a workout. As glycogen levels decrease, exercise intensity and work output diminish1. Because of this connection, the concept of carbohydrate loading is one of the oldest forms of nutrient timing practices. Glycogen stores are best promoted by following a highglycemic, high-carbohydrate diet (600-1000 grams or ~8-10 g//kg or body weight/ daily)[2, 3, 4]. More specifically, studies have shown that a high carbohydrate meal four hours prior to prolonged exercise (around 105 minutes) increased muscle glycogen stores as much as 42%, which resulted in higher utilization of muscle glycogen1. Researchers have explored the potential of ingesting protein and/or amino acids, either alone or in combination with carbohydrates, in order to enhance training status. Results show that pre-exercise ingestion of essential amino acids or protein alone increases muscle protein synthesis. It has also been shown that combined


Nutrition protein and carbohydrate consumption pre-exercise produces significantly greater levels of muscle protein synthesis than just protein consumption alone[5, 6]. The current general guidelines recommend 1-2 grams carbohydrate/kg/ of body weight and 0.15-0.25 grams protein/kg/ of body weight 3-4 hours before competition4. During Exercise When fueling during your workout, try to limit supplements high in fructose to avoid stomach cramps. Ingesting small amounts of protein and carbohydrates during your workout is recommended to assist with endurance, performance and muscle recovery.

Within 30 minutes after your workout you should re-fuel your body with carbohydrates. There is solid evidence which supports the value of post-exercise nutritional supplementation as a means of recovery for both endurance and resistance athletes. Athletes who ingest 1.5 grams carbohydrate/kg of body weight within 30 minutes after exercise have been shown to have a greater rate of muscle glycogen re-synthesis than when nutrient supplementation is delayed by two hours. This is largely due to a greater sensitivity of muscle to insulin14. These carbohydrates can also be consumed in either liquid or solid form and will promote similar levels of glycogen re-synthesis4. To ensure complete recovery of muscle and liver glycogen it is also recommended that frequent feedings of carbohydrates in high amounts over the 4-6 hours following intense exercise[4, 8].

Schedule your nutrition consultation with Christina at (407) 303-4013. Click here for referenced source materials.

Pre-Exercise:

• All natural peanut butter on half of a whole wheat bagel • Greek yogurt with a half cup of berries

During Exercise:

• An electrolyte and carbohydrate packaged gel • Coconut water

Post-Exercise:

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• A protein shake with half cup of berries • All natural chicken breast on a whole grain bun

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The addition of protein to carbohydrate during exercise has also been investigated as a means to improve performance and facilitate recovery. A ratio of 3-4:1 (carbohydrate: protein) has been shown to increase endurance performance during both acute exercise and subsequent bouts of endurance exercise[9, 10] . During resistance exercise, a combination of both carbohydrates and protein has been shown to increase muscle glycogen stores11, offset muscle damage12, and

Post-Exercise

ORLANDO FITNESS CENTER eNEWSLETTER

Examining optimal carbohydrate delivery in effort to sustain glucose is where the initial research put its focus. For example, Australian researchers had eight highly trained cyclists complete two trials at 70% VO2 max until the point of volitional fatigue (the point at which a person cannot perform a muscular contraction). Before exercise, and every 15 minutes throughout, participants were either given a placebo or an 8% carbohydrate solution to ingest. Ingestion of the carbohydrate solution was associated with a 30% increase in time to reach volitional exhaustion, or a 47 minutes longer period of cycling when compared to placebo7. This study goes along with the carbohydrate recommendation during exercise: 30-60 grams of carbohydrate should be per hour and can typically be delivered by drinking 1-2 cups of a 6-8% carbohydrate solution (8-16 ounces) every 10-15 minutes8. That solution should contain a mixture of carbohydrates like glucose, fructose, sucrose, and maltodextrin.

also produces greater training adaptations after acute and prolonged periods of resistance training13.


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An Amazing Transformation Orlando Fitness Center Member Kelli Andruzzi began her journey with a step. A mud run, a 10k and four dresses later, Orlando Fitness Center Member Kelli Andruzzi is enjoying her new, healthy lifestyle. Originally from Cincinnati, Ohio, Kelli moved to Central Florida to pursue her career at Florida Hospital’s Cancer Institute. Kelli’s close proximity to the hospital motivated her to begin walking to work. Every day on her walk she would pass by the Orlando Fitness Center and it was a “no-brainer for me” to become a member. She decided it was time to transform her body. After joining in 2011, Kelli’s dedication and persistence began to pay off. She lost 50 pounds over the course


Member Spotlight

When I struggle with motivation...I always remind myself of how good I feel afterwards.” of 4 months. She adjusted her diet and began attending many of the group fitness classes, including: BodyPump, Cardio Boot Camp, and BodyFlow. Upon reaching her weight-loss goal, Kelli wanted to continue to challenge herself. She began working with Commit 2 Fit personal trainer, Scott Winters. After 24 weeks of hard work she saw her body fat percentage shrink from 26.6% to 21.6%.

Kelli, seen below, before starting her journey and pictured right, after running her first 10k.

Kelli also focused on nutrition by reducing her carbs and cutting her meal portions in half. When she would have a large meal, she would save the rest for lunch the next day. She also stayed motivated by hanging a little black dress on the back of her door to remind her of personal goals, while also rewarding herself with new clothes.

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Link Here our Commit 2 Fit Personal Trainers

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“When I struggle with motivation or when it’s difficult to get to the gym, I always remind myself of how good I feel afterwards. I have more energy, better health, ap-

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Her dedication continued to grow and that’s when she began the challenge of training for the Winter Park 10k hosted by Track Shack. Kelli added Cardio Boot Camp classes to her routine at the Fitness Center. and finished with a final time of 1 hour and 8 minutes.

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“I dropped four dress sizes,” said Kelli enthusiastically. “Shopping is so much fun now! Since joining the fitness center I have challenged my body and taken it to the next level. I have enjoyed cycling, joined a barre studio, [which incorporates ballet moves, sculpting, strength training and Pilates] experienced a mud run obstacle course, and ran a 10k. I could not be happier with the results I have seen over the past year.”

pearance and better mood. I noticed that I have more energy to do things after work, rather than take a nap. My motto is exercise equals endorphins, endorphins make you happy!”

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Add Some Fun to Your Fitness Routine

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From the moment you step foot inside of the group fitness studio at the Orlando Fitness Center, you are immediately taken to a new world filled with energy, fun and excitement. Not only do you get to listen to encouraging music during each class, but also attending a group fitness class is a great way to gain physical benefits as well as great support. Working out with other people creates a fun environment, a sense of community and builds relationships with others who have similar goals as you. Group fitness is a great way to go beyond your perceived expectations, and a powerful way to get you motivated and give you the confidence you need to push yourself a little bit further. Everybody at any level of fitness can join in the fun, and the instructors are there to provide modified moves or increase intensity for those in attendance. Here at the Fitness Center we offer Les MillsTM group classes which provide great movements that burn hundreds of calories. You can burn an average of 390 calories from one of our low intensity classes such as BodyFlow to an average of 500 calories in one of our high intensity classes like BodyPump. Check out the Group Fitness Schedule to see what classes suit you best.

classes with local sponsors providing raffle prizes & giveaways. You can bring a friend or two and enjoy some fun at the Fitness Center! The next launch will be in July, prepare for the next party in the group fitness studio! Interested in being a Quarterly Group Fitness Launch Sponsor? Get your company in front of class attendees for all 11 Launch classes as well as in Orlando Fitness Center marketing!

Link Here to our Group Fitness Manager, Mitch Osborne

Choose from over 100 group fitness classes per month at no additional cost.

Group Fitness Launch Group Fitness Launch occurs quarterly throughout the year and is coordinated by the Group Fitness Team to introduce the new releases of your favorite Les MillsTM group fitness classes and Zumba®! In this party atmosphere, experience these fitness-to-music *Non-Members can participate during Group Fitness Launch Week each day for a $5 day pass to attend launch or buy all three days for $10. Orlando Fitness Center Members are FREE. REMINDER: CXWORX is FREE all week during launch!


Group Fitness

link here

for our GROUP FITNESS SCHEDULE

WATCH ONE OF OUR APRIL GROUP FITNESS LAUNCH CLASSES. ORLANDO FITNESS CENTER eNEWSLETTER | M AY 2 0 1 3 | 11


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Tips from the Trainers

Training Gets Personal Whether you are having a hard time getting yourself to the gym, or you just don’t feel like you are getting enough out of your workout, maybe you should consider hiring a personal trainer. A personal trainer is not just an instructor, they are someone who is there to meet your individual needs and goals. If you want to lose a few pounds, tone your arms, or flatten your stomach, a personal trainer can help you accomplish it.

Personal Training Benefits

Increased Cardiovascular Health: With the improved exercise regimes your heart will pump more efficiently and you will notice a drop in blood pressure. Your heart is a muscle that needs to be strengthened like all the others in your body.

Increased Stamina: As you workout with a trainer, you will notice that it will be easier to do other things in your life. With a healthy dose of physical activity you will find you have more energy.

Immunity Boost: With your physical health increasing so does your immunity. A body that is healthy and fit is better to fight off infections and illness.

Reduced Stress: When endorphins are released into your body from your workout, you will notice reduced stress levels.

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Link Here to our Commit 2 Fit Personal Trainers

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Weight-loss: Monitoring your progress and providing exercises that are designed for your body type. You’ll begin to notice clothes fitting looser in no time.

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People of all ages and body types can benefit from personal training. You could be at a beginner level to a professional athlete and a personal trainer can push you further. A personal trainer can help you achieve your maximum fitness potential and shape your exercises to meet your body type and fitness goals. When you reach an exercise plateau, your trainer can be there for you to redesign your routine to move you forward and advance you to the next fitness level. A personal trainer can also keep your program new and challenging.

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Fitness for

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EVERYBODY

Saying Good-bye

Renew at Eden Spa

We would like to take this time to acknowledge Doug and his efforts here at the Orlando Fitness Center. His last day was April 11. We wish him well on all his endeavors.

Orlando Fitness Center members check out the Eden Spa calendar for exclusive offers and special events throughout the month of May.

Link Here to Eden Spa’s Calendar


So Much Going On!

Be sure to ask the front desk about our ongoing ‘Water and Coffee Club’ at the Orlando Fitness Center. Signing up gets you 25 servings of bottled water and/or coffee for only $20 dollars! That’s a $5 dollar SAVINGS!

FREE!

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Now through the end of May, when you buy one Gatorade, you get one

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Coffee/Water Club

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ProShop Offer

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Present this coupon to save

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Look for Our Next Issue June 3

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The Orlando Fitness Center eNewsletter May 2013