MOVE OF THE MONTH - Five Seasons Sports Club

Five Seasons Sports Club Fitness Department September 2011Fit at FiveMOVE OF THE MONTHBy Jeanne MiddletonHere‟s an exercise to help reduce the upperback “bra bulge”. Perform two sets of 10-12repetitions. Schedule a rest day betweenworkouts.Bent-Over RowPosition:• Stand with your feet shoulder-widthapart.• Keep the back straight.• Your knees should be bent slightly.• Pull your stomach in.• Hold a dumbbell in each hand butkeep fingers relaxed.• Bend 90 degrees from the waistwhile keeping back straight.• Your arms should hang toward thefloor with palms facing your legs.Repetition:• Squeeze shoulder blades together.• Bend elbows.• Raise the dumbbells to your sides.• Hold this position.• In a controlled movement, lower tothe starting position.• Raise the dumbbells to your sides.• Hold this position.• In a controlled movement, lower tothe starting position.TRAINER OF THE MONTHJeanne MiddletonJeanne Middleton is Trainer of the Monthfor September 2011. Jeanne has been aCertified Personal Trainer and CertifiedGroup Exercise Instructor for over 20years making her the most experienced onthe Five Seasons Northern Kentuckyteam. She has worked with and designedprograms for people ranging in age from10 to 85. Jeanne’s enthusiasm for exercisegets her up early every morning to workout before she works others out.Making Your Exercise Time CountNow that the lazy, hazy or crazy days of summer havepassed, it is time to get into a fall routine. Before yourrefrigerator door becomes covered with notes about variouspractices, recitals and games, sit down and map out anexercise plan that will work with your lifestyle.Chances are that if you do not put the time to exerciseon the calendar, it will not happen or it will not be focused ora good use of the time. “Just walking in the door of the club,doesn‟t do your body any good,” says Jeanne Middleton,certified personal trainer. “I have seen many people wanderaround from machine to machine, sometimes „working out‟,but most times chatting on the phone or to friends. Nextthing you know, they have to leave to pick up their children,get to a meeting, and such. “. Jeanne says that the people whocome with a definite plan of what they want to accomplishduring their set time at the gym tend to maximize their timeand effort. “I love to see people who are focused, whether Iam working with them or not. These people see the resultsthat keep them on track.”Once you have established a time to work out, you needto treat it as if it is a part0time job. If friends want to goshopping at 11 am and this is your set workout time, suggestanother time or just say no to shopping. Next you need tooutline exactly what your goals are – both during the workoutand over the short term and long term of your new “parttimejob”.Personal trainer Jeanne Middleton works with each clientto help them create a workout plan that suits their lifestyleand personality. “I help the “gung-ho” clients work as hard asthey can and teach them to learn when it is time to stop. Ialso work with people who are concerned with doing toomuch too fast or not enough to see any difference in theshort term.”Tracking your progress by setting benchmarks is a goodway to keep focused. “Without a charted reminder of where

you were and how far you have come, youcould be discouraged or have a poorunderstanding of what progress your body hastruly made.”For more information on how to set up a plan to makeyour exercise time count, please contact JeanneMiddleton at (859) 341-3687.∆∆∆∆∆Ask A TrainerQ. I have heard that if you have an “apple”shape, you have a higher risk of heartdisease than someone with a “pear” shape.Is that true?A. What the latest studies from the Mayo Clinichave indicated is that if you have “belly fat”, youare more likely to be at risk of coronary heartdisease than someone who has fat depositselsewhere. To see if you have a waist-to-hip ratiothat is within a healthy range, take a tapemeasure and without pulling the tape too tight,measure the circumference around your waist atits narrowest point, and the circumference ofyour hips at their widest point. Then divide thewaist measurement by the hip measurement.You'll get a number that is somewhere between0.5 and around 1.5.The latest research shows that, if you're awoman, a waist-to-hip ratio of more than 0.85 isassociated with an increased risk of heart attackand diabetes. For men the cut off between lowrisk and high risk is 0.90.Jeanne MiddletonComing & Current Events☻Cardio Kickboxing is every Monday at5:30pm. Taught by Jeanne Middleton, CertifiedKick Box Instructor, this class will challenge youwith a serious cardio workout. There is nodancing and no running, however, there is lots ofwork for your arms, abs and legs! Check it out!☻For those of you who want to try “the hardestworkout you will ever love” try the CardioBox/Kick class on Thursdays at 6:05 pm. Youwill learn to punch and kick using focus mittsand a heavy bag.☻Jeanne Middleton is offering FREE “Ask aTrainer” sessions in September. Check the clubcalendar in the lobby for specific days andtimes... Got a question? Want someone toevaluate your current program? See Jeanne in thelobby on the days/times advertised.Apple and Gorgonzola Pizza• 1 recipe Pizza Dough• 1 apple, peeled, cored and sliced• 2 ounces Gorgonzola cheese, crumbled• 1/2 cup walnuts• Honey, for drizzlingPIZZA DOUGH:• 2 cups lukewarm water• 1 cube or 2 tablespoons fresh yeast• 4 cups all-purpose flour• 2 tablespoons extra-virgin olive oil• 1 teaspoon saltDIRECTIONSAdd the water to a bowl. Then add the yeast a little ata time and break up the cube of yeast with your hands.Cook's Note: You can also use yeast in the powder form.Let the yeast fully dissolve in the warm water and let standfor 2 minutes.Add the flour on a smooth work surface and create awell in the center of the flour. Slowly add the yeast-watermixture, olive oil, and salt until the flour has absorbed theliquid. Knead the dough until the mixture becomes aneven dough consistency. If necessary, add a little moreflour to absorb any excess liquid.Divide the dough into 4 equal portions to makeindividual-size pizzas. Place on a lightly-floured surface orpan and cover with a cloth. Let rest for about an hour atroom temperature or until the dough has doubled in size.Preheat the oven to 400 degrees F. Stretch out thedough and roll out on a lightly-floured surface. Top thedough with apples, Gorgonzola cheese, walnuts, anddrizzle with honey. Bake for approximately 15 minutes.