MAX Fit Insider – June 2013

MAX10 Fitness & Boot Camp – Issue 6
MKG Martial Arts – June 2013

School’s almost out for summer!  In a recent survey by Orbitz, nearly 77% of you will be taking vacations this summer.  Don’t put your goals on hold just because you can’t make it to the gym!  Maintaining your current status is MUCH easier than making up for lost time when you get back.

Here are some ideas to stay fit no matter where your vacation takes you:

1. Research the hotel and/or area where you are staying ahead of time.  Most hotels offer a small workout facility and pool; some offer fitness kits with resistance bands, yoga mat, stability ball, etc.  just ask at the front desk.  If you want a more structured workout many gyms offer drop-in rates or a week pass.
2. For runners, search mapmyrun.com for routes.
3. Take along a workout video to do in your room.  Check with the hotel ahead of time for DVD player availability.
4. Do your own body-weight HIIT workout anywhere – hotel pool deck, workout room, beach, park, etc. – all you need is a timer.  Try picking 5 exercises (ex. Jumping jacks, prisoner squats or jump squats, mountain climbers, hi/lo or dynamic plank, and v-ups), perform each in a circuit 50 sec work/10 sec rest, repeat for a total of 3 circuits (15 min)

Welcome to our new members in the month of May – Jennifer Ogden Spinell, Jelena Vandenhaak, David and Sarah Julian, Tracy Muter, Anastasia Chovan, Jenn and Ian Kopp, Astrid Olsen, Maribeth Fletcher, Monica Heiser and Rahul Tulsyan!

Reminders:

Check in for each class you attend
No street shoes on the workout mats
Check the MAX10 board and Facebook page daily for announcements

MAX10 Calendar

Friday, June 7, 6:00 pm (or anytime 1 pm – 6:30 pm): Friday WOW
The Workout Of the Week will start up again this Friday!  This is an informal class – no instructor.  A new workout is written on the white board on Floor 2 each week for fitness members.  Grab a buddy or come in and train on your own!  Open to all Unlimited Basic Fitness and Corps members.

June 8 – July 13: 5-week series, Boxing Fundamentals
Taught by 2012 US Olympic Team boxer Queen Underwood!

Saturdays 10 am; Mondays 8 pm
Cost: $5 members; $10 non-members per class

June 17 – June 22:  Bring a Buddy Week!
Didn’t your mother tell you it’s nice to share?  Here’s your chance to share some fun with your buddies (family, co-workers, neighbor…) Bring a guest to class all week long.  The only requirement is that the guest MUST sign in at the Front Desk and fill out a waiver before class begins.

If your guest is interested in hearing more about our classes, you will earn a $10 gift certificate for our retail area when they book an intro appointment.  If they end up enrolling, you’ll receive a $50 tuition credit!

July 4:  MKG is closed; NO CLASSES

Friday, August 9, 6:30 pm: Q3 Fitness Challenge
Mark your calendars now!  The Challenge is made up of 12 stations / 1 minute each.

Sign-up sheet and Challenge descriptions are posted on the MAX10 board in the student locker area. Please note the time change from 6:00 pm – we will now be starting at 6:30.  Open to ALL fitness members (except 10-week Boot Campers).  Please review the list of stations – you must know how to do all in order to participate.  There will be no instruction.

Sunday, August 11th 9:00 am to 2:00 pm: The Explosive Seminar, Cost: $60
Learn to be explosive and use those hips like you were meant to! This seminar is open to EVERYONE. Feel free to invite your friends, your gym, whoever. Keep in mind that space is limited to 50 guests and your spot will only be reserved once payment has been received.  Hosted by CrossFit at MKG.  Click here for more info.

Healthy Eating Spotlight

For years oatmeal has been considered the star of healthy breakfasts.  It’s true that oatmeal lowers bad cholesterol, keeps us feeling fuller for longer, and helps to regulate blood sugar.  It also contains vitamins, minerals and antioxidants, and is a source of protein and complex carbohydrates.  However, not all oatmeal is created equal; just because you opt for a bowl of oatmeal instead of a muffin or Pop-Tart don’t give yourself a pat on the back just yet.

The way oats are processed and then prepared will determine how “healthy” they are.  As a general rule, the longer they take to cook the bigger the benefit. Oats come in 4 different forms:  whole oat groats, steel-cut oats, rolled oats or instant oats.  Whole groats take a long time to cook and you won’t normally find these in your supermarket. Steel-cut oats are whole groats chopped up. These take longer to cook, contain more of their original nutrients, and taste nuttier than regular oats. Rolled oats are steamed groats that have been rolled out and flattened. Instant oats are rolled, steamed, and precooked oats. These will often have sweet flavorings added, and are the least healthy option.

Because many people don’t like the taste of plain oatmeal (healthy option) they pile on the sugar and cream or opt for the instant flavored varieties.  At this point, you may as well have the muffin or Pop-Tart!  To make a bowl with more nutritional punch, use steel-cut oats then mix in a little lean protein, such as milk, a half-scoop of protein powder, or some natural yogurt after cooking. Healthy fats are another great option for boosting the health benefit -try some chopped walnuts nuts or a sprinkling of ground flaxseeds.  For flavor without the sweetness and extra calories sprinkle on cinnamon or nutmeg.

For quick, easy preparation put your steel-cut oats in a pan with water then bring the water to boil for 1-2 minutes. Turn off the heat, cover the oats and go to bed. In the morning, mix with any healthy add-ins and microwave for a minute or two to warm through.  Oats will be soft and chewy – enjoy!

Food for thought:
It’s not who you are that holds you back, it’s who you think you’re not. -Anonymous