New Classes Start January 3rd!

Tonight is the last night of classes before the holiday break  --

I Look forward to seeing everyone Next Year!  

It's New Years Resolution Time!

Sick & Tired of Feeling Sick & Tired?

November/December Classes

Schedule for Remaining Classes for 
November/December 2012 - Session 6


Saturday, November 17 - 9:00 AM - 10:00 AM

Tuesday, November 20 - 7:00 PM - 8:00 PM

NO CLASSES - Thursday, November 22 & Saturday, November 24

Tuesday, November 27 - 7:00 PM - 8:00 PM

Thursday, November 29 - 7:00 PM -8:00 PM

Saturday, December 1 - 9:00 AM - 10:00 AM

Tuesday, December 4 - 7:00 PM - 8:00 PM

Thursday, December 6 - 7:00 PM - 8:00 PM

Saturday, December 8 - 9:00 AM - 10:00 AM

Tuesday, December 11 - 7:00 PM - 8:00 PM

Thursday, December 13 - 7:00 PM - 8:00 PM

Saturday, December 15 - 9:00 AM - 10:00 AM

Tuesday, December 18 - 7:00 PM - 8:00 PM

Thursday, December 20 - 7:00 PM - 8:00 PM

SIGN UPS for November/December Session START TODAY!

Get a Head Start on your New Year's Resolution! ~November & December Classes!

Introducing SATURDAY Morning Step It Up + Abs!  

FALL into Fitness! New classes start in September!

Adult Fitness Classes at the PTRC! * I have a personal favorite :-)

Exercise in AC!- New Classes Start Tomorrow, July 10!

Aerobic Exercise: Why Not Getting Aerobic Exercise Makes You Tired

Aerobic Exercise Keeps You Energized!

 An aerobic workout not only increases cardiocascular fitness, aerobic training improves your bodys ability to keep your blood oxygenated so you feel alert and energetic.

A sedentary lifestyle reduces cardiac output, which means less blood is pumped by your heart.

• This results in a double-whammy of deprivation, lower oxygen intake and less blood to carry oxygen and nutrients to your brain and organs.
• To compensate for less oxygen and nutrients, the heart beats harder and blood pressure rises, all in a futile attempt to feed the brain.

Every part of your body, from the inside out responds favorably to increased physical activity. The more you move, the healthier you become.

Mountains of research published in dozens of medical journals document the positive affect regular exercise has on maintaining youthful hormone levels, strength, health and vitality on every level.

Your body is made for movement. You need a certain amount of physical activity to stay healthy. A sedentary lifestyle makes you weak FROM THE INSIDE OUT.

Exercise properly and you’ll be stronger from the inside out because exercise stimulates your glands to produce youthful levels of important hormones that help you stay healthy and strong.

One reason you have more energy when you exercise is because regular exercise improves your lung capacity.

Sedentary people and couch potatoes get less oxygen in their blood and have a reduced capacity for moving the oxygen they do get.

Low blood oxygen and a reduced capacity to move the oxygen once it gets in the blood always results in less energy, less endurance and greater tiredness and fatigue.

by DR. RUSSELL on MAY 18, 2009

Top Sneakers

Find the right athletic shoes for your feet—hassle-free

By Jen Ator, Photograph By Charles Masters

Read more at Women's Health: http://www.womenshealthmag.com/fitness/best-sneakers#ixzz1yAP27mA6

Keep up with that Summer Workout Routine! 

***NEXT SESSION STARTS JULY 10!***

SIGN UPS START TODAY!

7 Nutrition Tips to Stay Healthy this SUMMER!

1. Get Your Fill of Water. Hydration is critical, especially in the southern states where the sudden transition from air conditioning to high heat can shock the body. To help avoid muscle cramps and headaches—and to nourish skin—drink plenty of liquids, especially water. The American Journal of Clinical Nutrition outlines the following choices along with the maximum recommended daily 8-ounce servings: water (9 for women,13 for men); unsweetened tea (8); unsweetened coffee (4); diet sodas and calorie-free beverages (4); skim or low-fat milk (2);100% fruit juices, whole milk, or sports drinks (1); soft drinks or juice drinks (1).

2. Find a Farmer. There isn’t a better time of year to visit local farmers markets where an amazing array of healthy produce awaits. Many vegetables are high in nutrients and fiber—kale, chard and mustard greens offer vitamins C and E, which are good for eyes strained by the sun. Potassium-rich potatoes and spinach help avoid muscle cramps as well. Try putting vegetables on the backyard grill along with your main course for a special treat.

3. Up Your Fruit Quotient. The sun can wreak havoc on skin during outdoor activities. To nourish skin, complement your increased water intake with fresh fruit such as raspberries, blueberries and strawberries, all of which have antioxidants and vitamin C. Bananas are also good sources of potassium; make smoothies or fruit kabobs to add variety. Freeze-dried Funky Monkey™ Snacks are also a good fruit alternative—crunchy, bite-sized 100% real fruit snacks that are nutritionally equivalent to their fresh fruit counter parts and made with bananas, pineapples, apples, papaya, and açai.

4. Lighter Is Better. Eating smaller meals more oft en is always a good idea, but especially in summer when people tend to miss eating at meal times or are suddenly presented with a picnic or party smorgasbord. Lighter fare is also a good way to get nutrients without excessive calories—make gazpacho or other cold soups, and try BBQ alternatives like turkey or skinless, marinated chicken. Chili is another convenient and fun summertime entrée; make a potful in advance, using nutrient-rich chicken or vegetables, so it’s on hand when no one feels like cooking.

5. Go Fishing. Fish, along with lean meats, beans, chickpeas, and soy products, are all high in protein, making them great not only for muscle development, but also to help hair that is overcome by exposure to sunlight and saltwater. Grill fish for a great summertime meal—and while you’re at it, up your consumption of eggs, another important source of protein.

6. Limit High Calorie Treats. It’s easy to make ice cream a habit during warm weather, but ice cream, not to mention cookies, popsicles, pies and fried desserts, can add fat and calories much faster than increased summertime activity can work off. Newer low-fat versions of ice cream or sorbet are better-tasting than ever; another alternative is to eat a healthy meal and then plan an after-dinner diversion to take everyone’s mind off big desserts.

7. Think About the Kids. Erratic eating can be especially hard on children during the summer—and their demand for treats can ruin anyone’s commitment to good nutrition. Try to maintain a regular meal schedule as much as possible, and keep only healthy snacks in the house, so no one is tempted. Having healthy snacks in the car at all times also helps when kids suddenly start complaining. Funky Monkey Snacks are easy to carry and better for kids than dried fruit or fruit snacks (dried fruit does not preserve all the nutrients of fresh fruit, and fruit snacks often contain added sugars, colors, flavors and preservatives).

Provided by Matt Herzog of Funky Monkey® Snacks (www.funkymonkeysnacks.com).

MAY & JUNE classes! --SIGN UPS START TODAY--

Aerobic Exercise VS. Resistance Training

'Resistance training is great for improving strength and increasing lean body mass, “But if you are overweight and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” Aerobic training burns 67% more calories when compared with resistance training.'


-American Fitness Magazine 

SPRING FITNESS TUNE-UP with Step it UP + ABS!

Keep Up with your FITNESS ROUTINE! Sign up for the next session - Starts March 6th!

POWER MOVE TO FIRM YOUR LOWER HALF

Over-and-Back Lunge with Biceps Curl

Step forward off a step, arms at your sides, and lower into a lunge. Press through your front heel to stand up, raising your knee and curling your arms up to your shoulders. Immediately step back into a lunge and straighten your arms. Return to start. Do 10 to 12, then switch legs and repeat

GET INTO A FITNESS ROUTINE!

The Step It Up + ABS class will now be held on Tuesdays AND Thursdays from 7:00 PM - 8:00 PM!  

Happy NEW YEAR Classes Start This Week!

CHANGE - Note:  The Tuesday evening Step It Up + Abs class will start Tuesday, January 10th and run through Tuesday, February 28th.