September 2012 - Plantation Bay - Golf & Country Club

Fitness News
We’re half way into 2012—have you stuck to your new
year’s resolutions regarding your diet and exercise regimen?
Have you made the changes you wanted to maintain a
healthy weight? Is your body as toned as you’d like? If
you’re not where you hoped you’d be by now, here are a few
tips to help you reach your goals and enjoy fun in the sun
this summer.
DIET
1. Choose to eat lean poultry and fish as your protein
choice more during the week than red meat and when
eating red meat, choose lean cuts.
2. Select fruits, low-fat dairy and whole grain products,
especially ones high in fiber like raspberries (1 cup=8.0
fiber grams) or lentils (1 cup=15.6 fiber grams)
3. Limit sweets and complex carbohydrates (basically
baked goods made with white flour)
4. Eat your vegetables raw and/or lightly sautéed; the
longer you cook a vegetable the fewer nutrients it
retains.
5. Use lots of fresh herbs and aromatic spices; studies
have shown that consuming “smelly” foods curbs
consumption, so give it a try!
6. Dining out tends to increase in the summer—who
wants to be in the kitchen slaving over a hot stove—
so when dining out, order your dressings on the side
and always chose steamed, broiled or sautéed over
fried. The Club Menus offer a wonderful selection of
Healthy Salads, Fresh Seafood, Chicken; Vegetarian
Choices are always available upon request.
7. The big one—portion control; check packaging and
websites regarding recommended food portions and
what you find may surprise you .For example, a single
serving of pasta is two ounces and protein portions are
usually six to eight ounces.
One more thing to consider is soda consumption. A
can of 12-ounce can of soda has about 140 calories and 39
grams of sugar! Sometimes it’s hard to make a change if
you’ve been drinking a lot of soda for years or even decades,
but you can make changes gradually. If you currently drink
regular soda, try switching to diet soda, at least it cuts some
calories and sugar from your daily caloric intake. Try to add
one more eight-ounce glass of water to current water
intake. As you become accustomed to drinking water try
replacing one soda with a glass of water.
Speaking of water, it’s important to stay hydrated when
doing physical activity, whether it’s exercise or gardening!
Take regular breaks to drink water so you can avoid
dehydration because dehydration can lead to serious effects
on your health.
FITNESS NEWS
EXERCISE
Change up your exercise routine. If you work out at the
Fitness Center, take some classes that you’ve never taken
before to work your muscles in a new way. You can also
alternate a harder, faster workout with your regular
regimen, such as circuit training on the machines. Circuit
training moves you through the machines faster; that is,
lower weights, reps based on time and less rest between reps
as you move between machines. Circuit training has a total
conditioning effect on the body as it challenges the
cardiovascular system. The aerobic effect can burn extra
calories for hours well after you have finished exercising.
Avoid exercising close to bedtime because it makes it
more difficult to fall asleep due to the increase of
adrenaline in your system. Research shows that without
proper sleep, you burn fewer calories and less fat. Develop
a regular sleep schedule, relax before bed (turn off the
technology!) and keep your bedroom cool, dark and quiet.
If weights and/or cardio is your thing, we will be
launching new classes in the pool. With the advantage of
buoyancy, impact to the bones and joints is lessened
significantly. Then added resistance, or drag, due to the
force of the water, can give you benefits similar to strength
training! Watch for announcements!!
ASCM – American College of Sports Medicine –
recommends that most adults achieve the following:
• At least 30 minutes of moderate intensity aerobic
activity 5 or more days per week, OR
• At least 20-25 minutes of vigorous intensity
aerobic activity on 3 or more days per week, OR
• At least 20-30 minutes combined of moderate to
vigorous intensity aerobic exercise 3-5 days per
week.
• And – adults should do muscle strength exercises
at a moderate to vigorous intensity that involves
all the major muscle groups on at least 2 or more
days per week.
SPA NEWS
Summer time exercise and activities can leave your
skin dry and damaged, try our new Ultra Hydration Facial
with anti-aging benefits. The Ultra Hydration Facial uses
four fruit acids, antioxidant rich grape-seed oil, and a twomask
phase that leaves thirsty skin refreshed and radiant.
For a refreshing thirst quencher try this: 1/2cup of
Cranberry Juice Cocktail, 1 tsp. of fresh lime juice, 1 cup of
ice cubes – Blend together in blender to create a slushy
sensation. (Only 70 calories)
Nancy Fletcher
Fitness Director