Then, come to our program interest meeting:

February 2 @ 7:30pm

For more information contact Kathy Margiasso, MAC Fitness Director:

Phone: (914) 242-9760 extension 16
Email: kmargiasso@mtkiscoac.com

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Greetings!

The Baltimore Sun posted an article today describing exercise as an affordable, accessible, and effective preventive tool in combating chronic disease.

“In the 19th century, most work involved physical activity; in the 20th century, exercise became a leisure pursuit; today, it’s an urgent medical necessity.

Exercise: It’s cheap, readily available, and the single most effective step nonsmokers can take to avoid chronic and potentially fatal diseases. If it were being hawked on late-night television, you’d think the phone lines would be tied up for hours.

But regular physical activity remains a hard sell. Despite mounting evidence that it lowers the risk for obesity, heart disease, diabetes, depression, and many forms of cancer, the average citizen is increasingly sedentary. Still, the U.S. Department of Health and Human Services (HHS) isn’t giving up on us.”

In October, the HHS issued the first-ever national Physical Activity Guidelines for Americans. They describe the types and amounts of physical activity that offer substantial health benefits to Americans. IHRSA is a committed supporter of the Guidelines. Members have access to an extensive download library of resources to assist them in using the Guidelines in their facilities and local community to promote safe and effective physical activity.

Regards,

Joe Moore
President & CEO

This message brought to you by IHRSA and CYBEX
in the interest of reaching 120 million members by the year 2010.

Here are some links to the IHRSA web site I hope you will find helpful:

• Meetings & Trade Shows – Sign up for the September 10th webinar on youth performance training and learn how you can capitalize on a multi-billion dollar market. IHRSA members pay only $49 for this informative and interactive online session.
• Legal & Legislative -  Contribute to the Industry Defense Fund and become a member of the Public Policy Council. Protect the industry and gain valuable membership benefits.
• Resource Center – A comprehensive collection of resources addressing all types of issues, from retention and marketing, to HR and personal training. Plus, learn about money-saving programs.
• International Center – Learn about IHRSA’s role in the global fitness industry. Translated materials available in six languages.
• Club Business International Magazine – Access archived and digital versions of CBI, the world’s leading magazine for the health and fitness industry, read by nearly 24,000 fitness professionals in 74 countries around the world.
• ActiveCareers.com – The premier career resource for fitness professionals and employers.

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Dear Members and Prospective members,

We have been listening to some members’ apprehensions about participating and utilizing our Group Exercise classes. We also have heard your requests about how to get started using our classes to help reach your fitness goals. It has always been our intention that all of our members can take any of our classes, which are all free of charge to members, that they can be at any fitness level and feel welcome in any of the classes. When a prospective member comes to our club we suggest that they go to any of the classes about 10 minutes before the class starts and let the instructor know they are new to the club and are interested in that class. The instructors are more than happy to take the time to introduce you to any equipment used in the class, or necessary information about taking that class.

Yet, we still have some people who have retained their shyness about taking a class. So with that in mind, Val Rosen, our Group Exercise Director has added four new beginner level classes which we are calling “Fitness 101”. We have two Spinning classes- one on Mondays at 1:00 and another on Saturdays at 9:15, a Yoga Class on Tuesdays at 12:00 noon, and a basic Weight Training class at noon on Thursdays. The staff is excited about being able to provide these classes and looking forward to helping more members reach their fitness and wellness goals.

You can view the entire Fitness 101 schedule by clicking  HERE

We are sincerely glad to be able to bring you more of what you are asking for…

Yours in good health,

Tom and the entire MAC Staff

Email: tbrady@mtkiscoac.com
Web: www.mtkiscoac.com

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Less Stress Without Medication
NEW YORK (CBS)

Stress is one of the top health complaints for New Yorkers, and there’s new way it can be treated without medication. All you need is a caring pair of hands. New research shows, a supportive, warm touch lowers stress and blood pressure.

“It’s very powerful, touching, it’s part of healing,” one woman said.

Dr. Stephan Quentzel from Beth Israel Medical Center explains, “Chronic stress in particular is related to heart disease, diabetes, obesity, high blood pressure, heart attack, stroke, across the board major killers.”

A study followed married couples and found that massage and other non-sexual caring forms of touch lowered stress hormones and blood pressure especially among men. It also increased a hormone called oxytocin which has a calming effect.

“Changes in the brain, changes in stress hormone levels, changes in how our blood clots, all of it is tied to stress levels,” Dr. Quentzel said.

For years, health care workers have noted the healing power of what is called “the laying on of hands.” Reports have shown that regular physical contact helps patients heal better, faster. “It does relieve stress, definitely, like affection and just human contact,” one man said.

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Healthy Habit 2 of 13: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week. Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids-which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed and their oils contain alpha-linolenic acid (ALA), which converts to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, Johnson says. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema and autoimmune disorders.

Fitness Solution:

• Check out what MAC has to offer. Try a Mini-Membership.
• Already a Member: Get Involved Be Healthier in 2009
• Receive MAC News Directly in Your Inbox

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1st of 13 Healthy Habits: EAT BREAKFAST Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals and less fat and cholesterol. The result is often a leaner body, lower cholesterol count and less chance of overeating.

“That one act [of eating breakfast] seems to make a difference in people’s overall weight,” says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

For kids, breakfast appears to enhance alertness, attention and performance on standardized achievement tests, the ADA reports.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein and a small amount of fat. Its experts say that because no single food gives you all the nutrients you need, eating a variety of foods is essential to good health.

Fitness Solution:

• Check out what MAC has to offer. Try a Mini-Membership.
• Already a Member: Get Involved Be Healthier in 2009
• Receive MAC News Directly in Your Inbox

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Though some of the factors affecting metabolic rate can’t be changed, happily, there are ways to maximize the metabolism you’re born with-even when you’re dieting.
As scene on Oprah.com

Among the best ways is exercise. This includes aerobic workouts to burn more calories in the short term and weight training to build the muscles that will boost your metabolism in the long run.

“Since muscle burns more calories than fat-even while at rest-the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you,” Kimball says.

Personal fitness trainer Kelli Calabrese MS, CSCS, ACE, notes that every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day.

While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training, Calabrese says, “in the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.”

Having extra muscle also means you can eat more and gain less.

Adds Yanagisawa: “We don’t tell people to exercise while dieting only to burn calories-we also know that exercise builds muscle, and that is what will help you burn more calories and maintain the weight loss you work so hard to achieve.”

Fitness Solution:

• Check out what MAC has to offer. Try a Mini-Membership.
• Already a Member: Get Involved Be Healthier in 2009
• Receive MAC News Directly in Your Inbox

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Interesting statistics from a poll Money Magazine. by Loni Kao Stark

When asked the question of what they were willing and unwilling to part with in a down economy, 1,383 respondents gave some interesting responses. For me was also an acid test of our collective values.

Not willing to give up:
48% said they are not willing to give up their Gym membership:
Thumbs up. I agree.
My body can’t be traded in and needs to stay healthy for a lifetime.

• Not a member? Get a free mini-membership and tour the club.
• Try Mount Kisco Personal Training
• Discover more ways to get Fit.

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Do you find yourself continually starting exercise programs only to quit just weeks later?
If so, you could be asking too much of yourself in terms of motivation.

Studies show that most people need to stick with a plan for 30 to 60 days before their commitment to exercise takes hold. Unfortunately, many of us give up sooner, discouraged if we don’t approach each workout with zeal.

Perhaps one answer is to look at motivation as another “muscle.” Just as biceps, abs and glutes gradually strengthen as they are exercised over time, so does motivation grow stronger with practice.

Fitness Solution:

• Check out what MAC has to offer. Try a Mini-Membership.
• Already a Member: Get Involved Be Healthier in 2009
• Receive MAC News Directly in Your Inbox

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