FITNESS NEWS

Fit Facts:

Getting in shape and staying in

shape will have many positive

effects on your life including

sleeping better, feeling better and

improving your mood.

It takes 3,500 calories to gain one

pound. If you fall off your plan

one day (like Thanksgiving Day)

then get right back on it the next

day. With a little extra exercise

the next day or two, you can

avoid that extra pound. The key

is getting right back on track!

Fitness Center

Open 24 hours with your

Bonita National access card

Questions? Contact Melody

mmiller@theiconteam.com

239.692.8832 Ext 4

Check out our website at: www.bonitanationalhoa.com

Healthy Happenings New Classes: Yoga with Ali is back! Saturdays at 8:45 Starting November 5th

Strength & Tone with Renee on Sundays at 9:00 just

started October 30th. Circuit Class: Burn off those Thanksgiving calories with Melody Friday, November 25th at 9:30 Anything from kick boxing (non-contact) and cardio drills to weight bearing exercises for a total body workout. This will be timed exercises so you can go at your own pace. Multi-Level

Upcoming Events: FREE Lunch & Learn with Melody & Tania, Monday, November 7th at 12:00. Join us at the grill for an informational session on Foam Rolling and the Best Ways to stretch and relieve soreness? Tania will explain the benefits of her upcoming Foam Rolling Workshop & answer any questions you may have. Melody will have complimentary samples of our featured recipe.

Foam Rolling Specialty Workshop: This 3 sessions work-

shop begins, Saturday, November 12th, 1:30-2:30. The cost is

$25. The price includes this Specialty Workshop with

demonstration, education and practice in a small group setting and

2 follow-up practice sessions for members. Please email Melody

at mmiller@theiconteam.com to sign up. Space is limited.

Need a foam roller? Just Ask Melody

Bonita National Fitness November 2016

Keep Movin’

Strength Exercise:

Sit Down/Stand Up

Why you should do this. To

strengthen your core & legs (so you

don’t have to help yourself up with

you arms)

Muscles used: Core, Quadriceps,

Hamstrings and Glutes

Start sitting on a bench or a chair so

that your legs are close to a 90º an-

gle. Place your feet out about hip

width apart. As you exhale, tighten

your abs and push through your

heels to help yourself to a standing

position and then slowly sit back

down. During the movement, try to

keep your back straight and not

bend over. 15-20 times in a row.

Try for 2-4 sets.

Always consult your doctor before starting an exercise program.

Stretch Exercise: Back & Shoulder Stretch

Great for golfers and tennis players too!

While holding onto the stretching cage or a sturdy post, rock your

hips back while keeping your back flat and arms lengthened. Keep

your neck neutral during this pose. Hold and breathe for 30

seconds or longer or short periods of 5-10 seconds. Feel the

stretch coming up the arms into the back. Initially you can keep

your back straight and then sit down into it a bit to shift the stretch a

little more into the lower back. Continue breathing and know it’s

okay to feel this stretch in a variety of muscles. Repeat 2 more

times or as desired.

Healthy Snack Options:

1/2 Cooked Pumpkin (great for

your daily dose of Vitamin A)

Pumpkin Seeds (contain iron &

zinc which is important for

healthy skin & nails)

About the core and how to strengthen it. The core muscles make up the area from above the knees to below the chest, not just the abs and lower back. Strengthening the core will improve your balance and stability which in turn can help prevent falls. Having stronger core muscles can help everyday activities seem easier, but can also improve your tennis or golf game. If your not hitting the ball as far or as hard as you would like, consider working on exercises to improve your flexibility and strengthen the core. Movement travels through the body connected like a chain at the core. Strengthening your core will help reap the benefits of keeping a strong chain connecting the power to the legs and arms when needed. Lower back pain is often a sign of weakness and inactivity of core muscles. To improve, start challenging yourself in different ways. Consider a Yoga or Pilates class. Having a strong core can also help prevent lower back and other injuries along with helping you maintain good posture. Core exercises can be a variety of movements including planks, standing and lifting at the same time, squatting, lunging, balance challenges, etc. When performing these exercises, it is important to work at a pace so that you are precise and in control. To get the most benefit and improvement with these exercises, you must engage (think about and contract) abs, glutes, lower back along with the other muscles you are working.

Want to learn more exercises for the core?

Try a class like PiYoChi, Pilates or Yoga

Or schedule a consultation with Melody

Did you know? Wild turkeys are able to reach speeds up to 25 miles per hour. Despite their large size, turkeys can fly up to a mile at a time. The maximum flight speed is 55 mph. These activities are much easier for them when the sun is out because turkeys have excellent eyesight in daylight hours but poor night vision.

Pumpkin Muffins

1 can (15oz) 100% pure pumpkin 1 ½ tsp ground ginger 1 tsp ground cinnamon ¼ tsp ground cloves (or none if you prefer a little less spice) ¾ cup splenda brown sugar 2 eggs 1 cup whole wheat flour 2 tbsp cornstarch (for moistness) 2 tsp baking powder ½ tsp salt ¼ tsp baking soda 2 tbsp milled flaxseed (optional) 2 tbsp chia seed (optional)

Preheat oven to 425◦ Spray muffin pan with cooking spray. Bring pumpkin along with ginger, cinnamon and cloves to a simmer over medium heat in a nonstick skillet. Continue to simmer for 3 minutes. Turn hot puree into a medium bowl. Whisk in sugar and slowly beat in the eggs. Meanwhile, whisk flour and the rest of the ingredients in a medium bowl. Fold flour mixture into pumpkin mixture until combined well. Divide into muffin cups. Bake at 8- 10 minutes (may not look done)

152

Calories

4g

protein

27g

carbs

2g

fat

5g

dietary

fiber