September 2012 - Plantation Bay - Golf & Country Club

More documents

Recommendations

Info

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
Tennis News By Dave Brown USPTA Master Professional DAVE’S TENNIS TIP IT’S HOT OUT THERE! HERE’S WHAT TO DO. For Floridians who play a lot of tennis, many of these things are a no-brainer. However, as we hit the heart of summer and early fall, review this checklist and be sure you are always prepared. • Hydration- drink plenty of water or sports drink before you go to the courts and, of course, continue to replenish while you play. • Wear wrist bands. They’re not expensive, last forever, and keep the sweat from rolling down into your hand • Replace your grip or use a fresh overwrap. Again, this is not expensive to do and gives you much better feel of the racquet so you hit more consistently. • Bring a fresh clean towel to the courts and use it on the changeovers. On very hot and humid days, I also bring a small hand towel and wear it on my waistband to dry the racquet handle and my hand between points, if necessary. • Sunscreen is a must! Florida is known as the sunshine state, which is great, but too much sun will damage your skin. • Wear sunglasses. I was shocked to hear a leading dermatologist at one of our USPTA pro conventions say how our eyes can get damaged from sunburn! • Stick a dry shirt or top in your tennis bag and change it between sets if appropriate. Guys can usually get away with a quick change right on court. Ladies, hopefully there is a restroom nearby. • There is a really “cool” product on the market called “chilly pads” www.coolsportga.com. When you wet this product it’s always cold! It’s great to wrap around your neck on changeovers to keep your body temperature down. • Stretch after you play. This should be part of your “cool down”. Your muscles are warm, so they’ll stretch easier. Besides you’ll feel much better the next morning! Good Luck!! SEPTEMBER TENNIS CLINIC SPECIAL If you are trying to get back in shape for the GVTL season or for whatever reason, jump into some team clinics. Prepay for 5 clinics at $15.00 each ($75.00) and get a 6th clinic FREE! Clinics must be purchased in September and redeemed by the end of the year (December 31, 2012). See Dave for further details. July 4 July 28 August 10 August 16 Sept. 3 Sept. 10 Tennis News MARK YOUR CALENDARS! DATES THAT RATE!! Wimbledon White 4th of July Round Robin 9am-11am Summer Sizzler Tennis Mixer 9am- 11am Last day of Summer Camp GVTL Team Rosters are due Labor Day U.S. Open Round Robin 9am-11am Greater Volusia Tennis League Season Starts SUMMER TENNIS & GOLF CAMP The camp is in full swing, so if you haven’t made plans yet, don’t wait any longer! The last week of camp runs from August 6th thru 10th. Learn all the strokes in tennis from Master Professional, Dave Brown. If golf is your game, our Director of Golf, John Powell, will get you up and down before you know it. Our weekly sessions offer a full day 9:30am until 4pm. You can also choose a half day 9:30am to 12:30pm, or 1pm to 4pm. Contact Dave Brown at dbrown@ici.homes.com or 386-236-4292. Dawn Laylock & Debbie Fadde GVTL Coordinator, Marilyn Stephens & Denni Mikola The Winners!! Our Women’s 3.0 Lite Team Winners l-r: Pat Haight, Cindy Kelly, Joan Meyer, Bev Cole, Tammy McCoy, Jeanne Silva, Captain Jean Nannariello, & Toni Strachan Left: Co-Captain Toni Strachan and Captain Jean Nannariello Right: Leon Reed & Jerry Iannarone Linda Pantzer, Markie Lane, Gloria Prerad, & Jeanne Silva
Page 1 and 2: From the desk of . . . Maria Tuohy,
Page 3 and 4: Golf News Golf Shop News JOHN POWEL
Page 5 and 6: Golf News PLANTATION BAY NINERS The
Page 7 and 8: Golf News MEN’S MEMBER GUEST TOUR
Page 9: September 2012 Sunday Monday Tuesda
Page 13: Dining And Events
Page 16: 300 Plantation Drive Ormond Beach,

September 2012 - Plantation Bay - Golf & Country Club

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?