Are you trying to eat a more healthful and balanced diet?

Focus on the outer aisles of your supermarket as much as possible.
Many supermarkets are designed in a similar way: produce, dairy, meats, fish and breads form the perimeter of the store. Cookies, candies, chips, ice cream and other less healthy foods line the many of the middle aisles. So if you’re trying to create a healthy mix of proteins, fruits, veggies, and grains, shopping around the edges is a good way to start.

You can’t judge a wheat bread by its package - or by its color.
If you want the dietary fiber and other nutrients that whole-grain breads can provide, be sure to buy loaves that say “100% WHOLE WHEAT. Many “wheat” breads are made with mostly white flour (as much as 75%!) and a much smaller amount of wheat flour. White flour has considerably less fiber and lower amounts of certain minerals and B vitamins. Check the ingredients list on the nutrition label; if “flour” or “white flour” appear near the top of the list, you could be getting much less fiber than you think.

• All Cardio:  Swimming, Group Ex, Tennis
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Make Your Holiday a Healthy One.

Here are a few Healthy Habits that will help you get through the Holidays.

Don’t Go To A Party Hungry:
We eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

Make Healthy Choices When Enjoying Your Holiday Feast:
If you are having turkey, be sure to remove the skin. Your can even indulge in a slice of pie if you skip the crust, which contains most of the fat. Fruit or pumpkin pie filling are usually better choices than chocolate or nut.

Try Other Versions Of Alcohol:
Instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.

Drink Plenty Of Water:
Alcohol and coffee can dehydrate your body.

Organize A Post-Meal Activity With Family:
Take nice brisk walk with your loved ones and enjoy their company in the holiday season.

Add Variety to Your Cardio Routine

If you’re spending a lot of time on one specific type of cardio machine, you may want to add in some variety. Using the same machine can lead to overuse injuries because you’re always using the same joints and muscle groups.

One obvious way to vary your routine is to use a different machine during each gym visit. Or, if you really want to spice things up, you could switch machines halfway through your workout.

For example, instead of 30 straight minutes on the treadmill, do 15 minutes and then go to a step climber for the next 15 minutes. Other “cardio combos” could include rowing machines, elliptical trainers, or stationary bikes.

In switching from one machine to another, you’ll want to make sure you continue to work at the same intensity (or better). Use the machines’ pulse monitors as a guide. And, of course, make your switch right away; stopping to talk to a friend or to take a breather will make your workout a little less effective.

• All Cardio:  Swimming, Group Ex, Tennis
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Sportsplex Swim Club

Winter 2009  Jan. 6 to Mar. 5 (9 weeks)
Has your child progressed beyond swimming lessons? Keep your child involved in a lifetime sport.

The Swim Club is designed to prepare children ages 5-18 for Swim Team and to give those who do not want to compete the opportunity to keep swimming.

Registration: Registration Form
Sportsplex Members: Mon, Dec. 15
Non-Members: Mon, Dec. 22

Tuesdays & Thursdays 5:30-6:15 pm (participants should attend both days)

The Swim Club curriculum is designed by the Head Swim Team Coach, Beth Johnson
bjohnson@sportsplex-nw.com to fine tune the four competitive strokes, improve endurance, and learn the racing start and turns.

• There is a Variety of Fitness Options at Sportsplex New Windsor
  
• Personal Training - Get the expertise and motivation you need to succeed
• Aerobic Exercise:  Group Ex, Tennis

There’s more to strength training than meets the eye.

Sure, working out with weights improves strength and muscle tone. It can help you lose weight by improving your metabolism. Now research shows that training with weights can also reduce your risk of heart disease.

A study conducted at Harvard University showed that men who trained with weights at least 30 minutes a week reduced their risk of coronary heart disease by 23 percent, compared to men who did not train with weights.

To minimize your heart disease risk as much as possible, make sure you’re also doing regular cardiovascular exercise such as running or walking.

• There is a Variety of Fitness Options at Sportsplex New Windsor
  
• Personal Training - Get the expertise and motivation you need to succeed
• Aerobic Exercise:  Swimming, Group Ex, Tennis

Santa Visits Sportsplex

Sunday December 14^th 11:00-1:00pm

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• All members and students of preschool welcome.
• Crafts, music and pictures with Santa.

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Sportsplex Winter 2009 - Whats Coming Up? Mark your Calendars.

Toys For Tots I Swim Club I Just Try It Tennis I Adult Tennis Tournament I USTA McEnroe Cup  Junior Doubles TournamentI Adult Mini Tennis Camp I New Years Eve Children’s Party I Children’s Holiday Mini Camp

First Annual Holiday Cookie Exchange

Monday, December 8th 5-7pm

Members and their guests are invited to a warm, wonderful way to kick off a sweet holiday season.

What should you bring?
All members and guests should bring 4 dozen of their favorite freshly baked holiday cookies.

Why attend?
Just think, you bake 4 dozen of your favorite cookies and you go home with 4 dozen different kinds of cookies. Aah the time you’ll save baking for the holidays!

Contact: Iris Hulse,  Membership Director ihulse@sportsplex-nw.com

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Water for Health
Staying hydrated for back-pain relief and overall well-being

Water is your body’s primary chemical component, making up approximately 60% of your weight; every system depends on water-including your back. Water helps flush toxins out of your organs, carries nutrients to your cells, regulates body temperature and creates a moist environment for ear, nose and throat tissues.

Water keeps our organs and joints moist; the more water you drink, the more your muscles, organs and joints will be able to perform and heal efficiently.

After oxygen, water is the single most vital substance your body needs to maintain life.

Low-back pain has been linked to dehydration, and some doctors now recommend increasing water intake to help alleviate some back pain.

How much to drink?
Aim for 8 - 10 glasses (250 ml) a day. If you’re eating a lot of fresh fruits and vegetables, soups and other liquid-rich foods, you’ll probably need less drinking water in your diet.

How to get the water you need?

* Try adding a slice of citrus, or a no-calorie drink mix to your water-for flavour.
* Drink a glass of water before and between each meal.
* Hydrate before, during and after exercise.
* Drink sparkling water instead of alcohol at parties and gatherings.

• There is a Variety of Fitness Options at Sportsplex New Windsor
  
• Personal Training - Get the expertise and motivation you need to succeed
• Aerobic Exercise:  Swimming, Group Ex, Tennis

Just Try It
Let Sportsplex Introduce Tennis to You for FREE !

This program is for new players and players returning to the game! Join us in learning the “sport of a lifetime”.  We’ll take care of the racquet’s, balls, instruction and FUN.

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Mon, Dec 15, 10:00-11:00am
Mon, Dec 15, 7:00-8:00pm
Tue, Dec 16, 6:00-7:00pm
Wed, Dec 17, 10:00-11:00am
Thurs Dec 18, 10:00-11:00 am.

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Start Playing Register with Antonella @ Aavena@sportsplex-nw.com or call 565-7600.

• New Windsor Fitness @ Sportsplex offers a variety of Fitness Option:
  LesMills BodyPump I Swimming Lessons I Personal Training I Fencing
• Learn about Sportsplex Memberships.

More Exercise Gets You Lasting Results

Researchers followed 125 men and women, ages 18 to 35, who had lost more than 8 percent of their initial body weight and were trying to keep it off. They assigned them randomly to follow one of three diets.

The study received funding from a variety of sources, including The Danish Heart Association and the Danish Pork Council.

The findings weren’t all that surprising, experts said.

“We know that most dieters have some weight regain despite the type of diet they may have been on,” said Lona Sandon, an assistant professor at the University of Texas Southwestern Medical Center at Dallas, and spokesperson for the American Dietetic Association. “The trick to preventing weight regain seems to be more in increasing exercise rather than diet strategies.”

Connect with Kim England kengland@sportsplex-nw.com Set your fitness course.

• Include Aerobic Exercise in your Routine:  Swimming, Group Ex, Tennis
• Trying to Lose Weight? combine Nutrition with Personal Training