MARCH NEWSLETTER

New Developments Scanning Challenge. Please help us keep accurate statistics

by scanning in at the front desk every time you check in. For the

month of March, every day which you scan in you will get an entry

into a draw for personal training!

Registered Classes. Registered classes start again next week.

Sign up over the phone or at the front desk.

Olympic Challenge. Congratulations to our Olympic Challenge

winners! They each won Esso gas cards!

Health and Wellness Week. March 19-22nd is Health and Well-

ness week! During this week members can bring a co-worker to

exercise at the gym for free. Members who bring in their friends

will be eligible to win prizes!

Sustainable Me! Sustainable Me! Is back on March 15th at

1pm in Summit Room 5. This presenetation will discuss why moni-

toring your blood pressure important, and strategies for managing

your blood pressure.

In This Issue

Important Updates

Fitness Centre

Etiquette

Sustainable me - Blood

Pressure

Group Exercise

Heart Rate and

Exercise

Nutrition Information

Recipe of the Month

Imperial Campus Fitness Centre www.505QPwellness.ca March 2018

With 24/7 access, cleanliness and respect for the facility are extra important.

Shower etiquette. Please refrain from using strong scents, spitting or shaving in

the shower area.

Please keep the back hallway clear, you are welcome to use the studios when

classes are not in progress.

Please do not enter the group exercise studios while a class is in progress.

Remember to return your weights/equipment to their designated rack/place after

you are done using them.

Please wipe your mats and machines after use. This includes the stretch mats.

Please take shoes off when using the stretch mats.

Please ensure you throw your used towels in the designated bins after use and

take all of your belongings with you when you leave.

Step 1

Sustainable Me!

Practical Session on...

Blood Pressure

open to members and

non-members

March 15, 1 - 1:30pm

Location: Summit 5

Have you tried any of our 14 free group exercise classes?

Or our 6 Registered Classes?

There are changes to the March schedule!

Tues 6:15 am class has been cancelled

Thurs 6:15 am class is now the Early Bird Workout

Tues 5:00 pm class has been changed to “Strictly Strength”

Join us for Step on March 8th & 22nd for our 12:05 pm Terrific Thursday class

__________________

Email angela.welsh@esso.ca if

you have questions or concerns

about the group exercise program.

Bottom Up Press

Step 1: Starting position: Standing up straight, feet shoulder width apart. Kettlebell in one hand at shoulder level. Keep the core engaged and spine in neutral position. Eyes looking straight ahead.

Step 2: Push the kettlebell straight up above you, with the ball of the kettlebell pointing up and the handle down in your hand.

Step 3: Return to start position. Repeat.

Major Muscles used: Chest, (Pectoralis Major & Minor), Shoulders (Deltoids),

Other muscle groups used: Full body (standing position), Core (abdominal engagement)

Exercise of the Month

March Fitness Challenge

Come to the Wellness Center and challenge

yourself and your colleagues at the Fish

Game! Row your way to the highest score by

catching fish (bigger fish are worth more

points), and make sure you don’t get eaten by

them!

Step 2

Heart Rate and Exercise

What is Maximum Heart Rate?

Maximum heart rate (MHR) is the number of beats per minute you should achieve during your workout based on your own physiological

adaptations/age. This is the maximum amount of beats per minute an individual your age can tolerate.

Why should I monitor my heart rate during exercise?

Some individuals find it hard to determine how hard they are working, and therefore which zone they are working in. Monitoring heart rate

can be a good way to understand not only what zone you are in, but how to train to stay within those zones and can also lead to an

understanding of how it feels to be in each zone.

What is my max heart rate?

Using the equation 220—age = x (where x is your MHR) is only a estimation, and is not based on gender, habitual circumstances and

activity level. This number is a base for all individuals that can help you get started on monitoring heart rate.

What zone should I be working in?

There are multiple different zones to work within to achieve different goals.

Maximum Heart Rate (MHR): 90-100% Typically used in athletes, MHR works to help athletes develop speed, and learn to work at their MHR for competition. While some athletes can maintain MHR for longer then the average person, it is not something that should/can be maintained for extended periods of time. This zone uses immediate energy, which can only be used for short bursts of time. (Uses Adenosine Triphosphate and Carbohydrates for energy)

Hard 80-90%: Helps to increase maximum performance. This is a step closer to MHR, and can be sustained a little bit longer. Again, this uses immediate energy stores, and can only be sustained for a short period of time. (Also uses Adenosine Triphosphate and Carbohydrates for energy)

Moderate 70-80%: Helps to increase Aerobic performance, which is exercise that can be maintained for a longer period of time. (Initially uses ATP and Carbohydrates, but turns to using fat and other stored energy to maintain)

Light 60-70%: This is the prime fat burning zone, and helps to increase endurance. This zone uses primarily stored fat for energy, as opposed to using the immediate energy that is available. This zone can be maintained for a much longer period of time, therefore burning a higher percent of calories from fat when compared to higher intensity exercise.

Very Light 50-60%: This zone is used primarily for warming up and cooling down after exercise. This zone can be maintained for the longest period of time, and therefore uses stored energy. This is the zone you will typically be in when walking around the mall.

What are some different ways I can monitor heart rate?

The Wellness Center has heart rate straps that can be used. This strap goes onto the body and wraps around the torso, with the monitor at the

level of the xiphoid process (bottom of the sternum). This monitor will then display your heart rate on the screen of the equipment, and is more

accurate then measuring your pulse via the hand sensors, as it is closer to the heart.

Other devices. Other fitness watches or heart rate straps monitor heart rate with an optical sensor, such as a Garmin®, Fit Bit®, TomTom®, etc.

However, these options can be a lot more expensive.

https://shewhodaresruns.com/tag/training-

Dieting: Not All Diet Choices are Good For Everyone

Before starting with a new diet, please talk to your doctor or a registered dietician to see if that option is the best for you.

Diets are growing in popularity, due to their ability to help an individual lose weight quickly, and in some cases helping the individual avoid exercise. What is important to know, is that especially when exercising, making sure the body is nourished and hydrated are important for performance and even the simplest day to day activities. Below are the facts on 4 popular diet trends and common questions about each such as: What foods can and can’t be eaten on this diet, and why or why not that diet option would be the best choice for someone.

What is the Paleo Diet?

The paleo diet is based on foods that our ancestors would have eaten and what was available to them. (ae. “the caveman diet”) What food you ate then was typically based off of what food one was able to gather or hunt.

What foods can be eaten on

this diet?

Food from animals and plants. Proteins such as turkey, chicken, pork, fish and eggs, fruit, non starch vegetables, nuts and seeds and plant based oils can be eaten.

What foods should be

avoided?

Starchy vegetables, beans and legumes, dairy products, sugar, processed foods, salt and grains.

Why would this diet be a good

option?

Eliminating all processed foods decreases the amount of salt and refined sugars in your diet. This fills your diet with naturally grown, nutrient rich whole foods. It will increase fruit and vegetable intake, which is something that most Canadians struggle with, and can help lead to weight loss.

Why would this diet not be

the best option for me?

This diet is very low in carbs, which can have a negative affect on performance in athletes or regular exercisers. Due to its limitations on some food items, it can lead to nutrient deficiencies or possibly weight gain due to the increase in fat intake.

What is the Keto Diet?

The Keto diet is low in carbs and high in

fats, which promotes using fats for fuel. This

is also used to treat certain conditions such

as inflammation or epilepsy. The reason this

diet is called the Ketogenic diet, is because

of the natural process of the body called

Ketosis. This process is what happens when

the body creates ketones in the liver, due to

lack of food in the body. This happens when

the liver breaks down fats and uses it for

energy rather then using food that is readily

available.

Why would this diet not be a good

option for me?

Same as for other diets that cut out

some foods completely, there can be

nutrient deficiencies, electrolyte imbal-

ances (potassium, calcium, magnesium,

etc.) and lack of energy (if there is no

immediate energy available, where does

energy come from?) This diet will also

limit your ability to exercise intensely

since you are not ingesting carboydrates

for fuel.

What foods can be eaten on

this diet?

Meat and fatty fish, eggs, full

fat dairy products, oils,

avocado, low carb vegetables,

nuts and seeds.

Why would this diet be a good

option for me?

This diet promotes weight loss

due to insulin levels dropping

greatly. This is what causes the

body to burn mostly just fat. Blood

sugar level control can be better

regulated when there is next to no

processed sugars being

consumed. It also increases men-

tal focus and reduces the sensa-

tion of hunger.

What foods should be

avoided on this diet?

Processed sugars, grains, fruit,

beans and legumes, alcohol

and milk.

Dieting: Not All Diet Choices are Good For Everyone (Continued)

What is a Vegan Diet?

While some people choose a Vegan diet

because of health reasons, some also

choose this option because of environmental

reasons, ethical reasons or health benefits.

Veganism is a diet with absolutely no animal

products. (This includes not only foods, but

also clothing or products that have caused

animal cruelty.) There are many different

varieties of veganism, but we will cover the

basics of the general vegan diet.

What foods are consumed

on this diet?

Meat alternatives, legumes,

nuts, seeds, algae, nutritional

yeast, whole grains, fruits and

vegetables.

What foods are avoided on

this diet?

Meats, Dairy, fish, animal

byproducts, gelatin or honey.

Why would this be a good diet

choice for me?

The Vegan Diet can lead to weight

loss, increased intake of fruits and

vegetables, decreased risk of type

2 diabetes, decrease in blood

sugar levels and decreased

inflammation.

Why would this diet not be the best

option for me?

Due to the limitations set on foods and

proteins, this diet can lead to nutritional

deficiencies if not done properly. Deficien-

cies occur not only in electrolytes, but also

in macronutrients. This issue occurs most

frequently in individuals who eat highly

processed vegan foods. Many Vegans

take supplements to prevent nutritional

deficiencies.

What is Intermittent Fasting?

Intermittent Fasting is avoiding eating

any food for certain periods of time.

There are various ways of intermittently

fasting, the most common being a 24

hour fast, followed by eating clean and

healthy foods and lots of protein. This is

meant to teach the body to know when

it is physically hungry instead of psy-

chologically hungry, to choose eating

as a responsibility, not a habit. It can

also decrease body fat.

What foods can be eaten

on this diet?

All foods. However it is

suggested that you eat lots of

protein, and eat clean when

you are eating to encourage

healthy eating habits.

What foods should be avoided

on this diet?

While there are no foods that are

listed that should be avoided, it is

suggested that you eat healthy,

clean foods in place of unhealthy,

processed foods in order to get

the desired results.

Why would this diet be a

good option for me?

Weight loss, decreasing in

body fat, maintaining lean

muscle mass, staying healthy

and feeling good are the top

benefits of this diet choice.

Why wouldn’t this diet option be

good for me?

If you have a previous eating disorder,

or have an unhealthy relationship with

food, intermittent fasting could make

these conditions worse. It is recom-

mended to do a 24 hr. trial fast before

committing to anything, however if

there comes a time when not eating is

painful or detrimental, it is important to

eat food again.

To learn more about the above diets, follow these websites:

Paleo Diet: https://thepaleodiet.com/your-paleo-answers-most-common-faq-about-the-paleo-diet/ Keto Diet: https://www.ruled.me/guide-keto-diet/#benefits-of-keto Vegan: https://www.healthline.com/nutrition/vegan-diet-guide#section11 Intermittent Fasting: https://www.precisionnutrition.com/wp-content/uploads/2018/02/precision_nutrition_intermittent_fasting_ebook.pdf

Ingredients

2/3 cup creamy peanut butter

1/2 cup semi-sweet chocolate chips

1 cup old fashioned oats

1/2 cup ground flax seeds

2 tablespoons honey

Instructions

1. Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

2. Roll into 12 bites and store in the fridge for up to a week.

https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/

Recipe of the Month: Peanut Butter Energy Bites

Nutrition Information: Serving Size: 1

Calories: 150

Saturated Fat: 2.2g

Carbohydrates: 17.6g

Sugar: 6.1g

Sodium: 69 mg

Fiber: 3.6g

Protein: 6.3g