Better Nutrition, Better Habits

Even if you’re not trying to lose weight, there are good reasons for eating 5 or more small meals daily rather than the traditional, larger 3 meals a day.

• Headaches, fatigue and even poor sleep can be signs of low blood sugar levels. By eating every 3 to 4 hours, you can keep your sugar levels steady and reduce these common health problems.

• Eating regular meals promotes better digestion and can reduce constipation and acid indigestion.

• Small frequent meals aid in weight loss because keeping blood sugar levels steady helps reduce food cravings, bingeing and overeating.

• There is a Variety of Fitness Options at Mount Kisco Athletic Club
  
• Trying to Lose Weight? combine Nutrition with Personal Training

Maintain Don’t Gain: 14 Days To Go

What is it?
This holiday program is a great “weigh” to avoid gaining excess pounds during the holiday season. You earn points by participating in various activities throughout the club. The goal is to earn as many points as you can during the six week time period.

Maintain Don’t Gain Score Card
Maintain Don’t Gain Brochure

Have You Earned Enough Points?

Point System
50 Points - 1st Weigh-in
250 Points - Maintaining or losing weight
150 Points - Gaining weight
200 Points - Attend the Osteo Pump Lecture (must sign in)
50 Points - “Bring a Buddy” to workout in the Fitness Center
100 Points - Kick-off Spin Bring on BOSU Sleigh-Ride Spin 100 Points - Participating in a Personal Training Session, Flexibility Training
100 Points - Train the Trainer
5 Points - Participation in any Group Exercise classes
5 Points - For every 20 minutes of general exercise in the fitness center, (Maximum of 15 points per day)

Prizes
(2) One Month FREE Club Dues
(1) 30 Minute Flexibility
(1) Facelogic Facial
(1) One Hour Personal Training Session
(1) Polar Heart Rate Monitor

Questions? Connect With Kathy Margiasso, Fitness Director kmargiasso@mtkiscoac.com

• There is a Variety of Fitness Options at Mount Kisco Athletic Club
  
• Personal Training - Get the expertise and motivation you need to succeed
• Aerobic Exercise: Group Ex, Spinning
• Receive MAC News Directly in Your Inbox

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.

It is Crucial that you have an outlet and remain Physically Healthy

Adding classes in yoga, meditation and other so-called mind-body regimens is just one way fitness professionals in the financial district are responding to recent economic uncertainties roiling their corporate clientele. Some are also offering shorter, cheaper personal training sessions and, in at least one health club, quiet discounts for members who lose their jobs.

Amid layoffs, concerns about staying buff could seem trivial. (Imagine the headline “World Markets Near Collapse: Muscle Tone Under Threat.”) Yet, businesspeople themselves wonder how a perilous financial climate will affect their physical fitness - and if exercise could help them weather hard times. -New York Times
read whole article….

• There is a Variety of Fitness Options at Mount Kisco Athletic Club
  
• Personal Training - Get the expertise and motivation you need to succeed
• Aerobic Exercise: Group Ex, Spinning
• Receive MAC News Directly in Your Inbox

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 were not 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.”

Start your Personal Training program, contact Fitness Dir Kathy Margiasso kmargiasso@mtkiscoac.com

• Take a Class Group Exercise Schedule I Spinning Schedule
• Get Involved:  Maintain Don’t Gain Schedule of Events
• Earn 100 Points - Participating in a Personal Training Session, Flexibility Training

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.

• Take a Class Group Exercise Schedule I Spinning Schedule
• Get Involved:  Maintain Don’t Gain Schedule of Events
• Earn 100 Points - Participating in a Personal Training Session, Flexibility Training

Maintain Don’t Gain

It Isn’t too Late:
Sign Up and Start Earning Points

What is it?
This holiday program is a great “weigh” to avoid gaining excess pounds during the holiday season. You earn points by participating in various activities throughout the club. The goal is to earn as many points as you can during the six week time period.

Sign up in the fitness center. Points are manually recorded by participants .Free to all members.

Connect With Kathy Margiasso, Fitness Director kmargiasso@mtkiscoac.com

• Take a Class Group Exercise Schedule I Spinning Schedule
• View Maintain Don’t Gain Schedule of Events
• Earn 100 Points - Participating in a Personal Training Session, Flexibility Training

Burn More Calories When You are Not Exercising

You want your body to burn calories at the highest possible rate even when you’re NOT exercising when you’re at sitting at your desk, relaxing at home, even sleeping.

It’s called your resting metabolic rate (RMR), and you CAN increase it.

One of the surest ways is by building more muscle mass through strength training. Muscle can burn 3-5 times more calories than fat does. So the more muscle you have, the more calories you’ll burn. Even when you’re staying perfectly still.

And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your RMR over time.

• Include Aerobic Exercise in your Routine: Group Ex, Spinning
  
• Take advantage of the guidance Personal Training provides.

Good Exercise Habits

Exercise, both cardiovascular and strength training, should always be preceded by a warm-up. A warm-up is a low-intensity cardiovascular exercise performed for 5-10 minutes until perspiration begins. Exercising muscles that are not warmed up will increase your risk of injury.

A cool-down is a slow return toward a normal resting heart rate after exercise. Always cool down immediately following cardiovascular exercise. A cool-down should last between 5-10 minutes and will help prevent dizziness, fainting and muscle soreness. Continue to cool-down until your heart rate reaches 100 beats per minute or less.

Fitness Solutions:

• Include Aerobic Exercise in your Routine: Group Ex
• Take advantage of the guidance Personal Training provides.