FITNESS FACILITY MANAGER: KIEL HOVLAND DENVER FEDERAL CENTER WELLNESS CENTER BUILDING 75, 7TH STREET Wellness Center Newsletter DENVER, CO. 80225 (303) 236-6911 KIEL.HOVLAND@GSA.GOV Members, January—March 2010 Thank you for the poinsettia plant and generous gift. WELLNESS CENTER NEWS I enjoy seeing you all at the Well- As the chill of Winter sets in, So take advantage of every- molished. Additionally, the ness Center regularly and I am the Wellness Center is excited thing the Wellness Center has DFEB (Denver Federal Execu- to bring you red hot programs to offer, as I encourage you to tive Board), WCC (Wellness happy I can help you with your to keep you warm and in shape try a new activity which will Center Committee) and myself fitness journey! for the New Year! help keep your workouts are already working hard to FRESH! give the Wellness Center a new Kiel Take advantage of our return- home on the Federal Center. ing Swing Dance class– it’s On another note, the Wellness fun, a great workout, and you Center is surrounded by con- If you would like to be a part of can learn how to properly struction projects. Please look the decision making process for dance with a partner. Swing for continuing updates on the future of the Wellness Cen- EXTRA EXTRA! Dance classes begin Monday, street closures and parking lot ter, the WCC welcomes any An outdoor basketball court is February 1st at 4:30pm. Or, closures affecting the Wellness active member to participate located behind the Wellness learn to defend yourself Center, as construction will on our committee. We meet 4 Center through the Self Defense class. continue around the Wellness times a year and any commit- Basketballs and a soccer ball Sensei, Ted Bechtal will teach Center for an extended period ment is appreciated. are located in the cabinet by the you the art of Shun-Ryu style of time. I will post closure front entrance Karate. Self Defense classes updates under breaking news Finally, I would like to wel- run most Wednesdays at on the information board in the come our new members, and Loaner towels are available 5:15pm. hallway. thank our existing members for Hair ties are also available at maintaining your dedication the front desk The Wellness Center also has a The Wellness Center is also and devotion to working out at variety of more traditional fit- expected to be in the current the WC. The lost and found is located in the cabinet by the front en- ness classes such as, Step Aero- location for 5 to 10 years and trance bics, Fit Ball, Ski Conditioning, by 2015-2020, the Wellness and Sit-B-Fit. Center will most likely be de- Bicycles are located in the shed outside the Wellness Center FIND THE RIGHT FIT Many beginning exercisers stick with exercise when they cise for you is whichever one make the mistake of letting a choose an activity they like. you will enjoy enough to stick personal trainer, fitness facility There are literally dozens of with. or some other influence choose effective forms of exercise their primary form of exercise (Dancing, walking, running, A wise fitness expert once said, for them. Often, the result is a ice skating, yoga, swimming, “A great tip for getting fit is to poor fit. Studies have shown basketball, bicycling- the list find a physically active activity that people are more likely to goes on. The best form of exer- that you enjoy and do it over and over…” Source: ative.com WELLNESS CENTER NEWSLETTER PAGE 2 TIPS ON USING CARDIO MACHINES Many members can benefit more from low their legs are cramped, or so high your heart will not be in the training their workouts by improving form. Cer- they have to pedal on tiptoes. To find the zone. tain mistakes are conspicuous, like proper seat height, place one heel on a clenching the bars of an elliptical machine pedal and see that it is farthest extended or stair climber, which lightens the load when your leg is straight. When you THE STAIR CLIMBER on the legs. pedal with the balls of your feet, your knees will bend slightly. If you choose to Most often people make their steps too Another mistake is not adjusting a bike lean forward on your Spinning bike, shallow. Engage as much muscle mass as seat to the proper height, which makes it avoid rounding your back. possible. Many also place only the ball of so hard to generate power that the work- their foot on the step, which disrupts their out becomes an exercise in frustration. balance. To lessen pressure on the lower Less obvious blunders can be detrimental back, keep your canter of gravity over too, and can raise the risk of injury or your hips. make it difficult to get the most from a machine. ROWING MACHINE Too many gymgoers collapse their shoul- ders, putting strain on the lower back. Follow these tips for a safe and Often that is because the machine’s resis- tance level is set too high. Many people more effective workout: also use their arms too much. The legs should do most of the work. Begin row- ing by pushing with the legs and keeping THE ELLIPTICAL TRAINER your arms straight, and at the very end of Do not try to read or talk on your cell the stroke, pull the arms to the chest. On Do not sway your upper body from side phone while you run. the recovery, the arms go first. to side. It is more efficient to keep your body’s center of gravity in line with your THE TREADMILL spine. Swing your arms, or hold on to Source: New York Times the bars just enough to keep your balance, Position yourself in front of the television and never grip the hand rails tightly. you want to watch, rather than strain to see a program on a set off to the side, because that will pull your spine out of THE STATIONARY BIKE alignment. Do not try to read or talk on your cell phone while you run– it’s not Indoor cyclists often have their seat so only dangerous to do both at once, but 5 WAYS TO LOSE 5 POUNDS FAST! 1. Try circuit training in the routine will burn an addi- 4. Divide daily cardio. In- it keeps you full. Also, try cardio room. For exam- tional 300 calories. stead of doing a 40- plain instant oatmeal with ple, do 20 minutes biking, minute workout, try 20 chocolate protein powder 20 minutes power walk- 3. Slow down strength train- minutes in the a.m. and and blueberries. ing, 5 minutes jumping ing, using a 4-2-2 count 20 minutes in the p.m. rope and 15 minutes stair to burn more calories. You will burn more calo- Source: Women's Health climbing. For example, if you are ries in each session with doing a chest press with out getting tired. 2. Walk to the gym and arms extended, count 4 back. Adding a 45 min- seconds down, hold the 5. Eat protein for breakfast- ute brisk walk (3 miles, or weight for 2 seconds, and about 6,000 steps) to your count 2 seconds up. PAGE 3 7 DRINKS THAT BOOST PERFORMANCE Coffee: Also known as black gold, coffee system. In addition, kefir is loaded with ounces of tart cherry juice for five days is loaded with antioxidants. Coffee can protein, carbs, vitamin B12 for energy prior to and two days after the London help you dodge a stroke, certain cancers, and vitamin D. Marathon had reduced inflammation, Parkinson’s disease, Alzheimer’s and oxidative stress and muscle damage. The diabetes. The caffeine in coffee is also a findings support earlier research that en- central nervous stimulant, and drinking a dorsed the value of this fruit juice in help- cup of coffee before or during a workout ing alleviate muscle pain and strength loss will enhance your performance. after a tough workout. Yerba Mate Tea: If you are not a coffee Chocolate Milk: Chocolate milk is a drinker but still need a workout boost, try natural recovery drink because it has the Yerba Mate Tea. Yerba is produced from perfect amount of protein, carbohydrates leaves of a South American shrub and and electrolytes. The protein repairs tired contains three peppy stimulants– caffeine, Chocolate Milk has the perfect balance of muscles, the carbs help replenish energy theobromine (the “happy” chemical in protein and carbohydrates for post work- stores and electrolytes replace losses in chocolate) and theophylline. Tradition- out recovery. sweat. Chocolate Milk is also much less ally used as a digestive aid, phytochemi- expensive than protein shakes and recov- cal– and vitamin-rich mate has been Coconut Water: This light and refresh- ery drinks... found to improve cholesterol levels, mem- ing drink is known as the alternative to ory, reduce weight gain, and increase the sports drinks. Coconut water has much Hemp Milk: Vegans, or those looking body’s antioxidant defense system, which less sugar than juice and twice the potas- for a little variety from dairy should con- may accelerate muscle recovery after sium of a banana. Potassium is a major sider pouring a glass of nutty tasting exercise. electrolyte lost in sweat and urine so it hemp milk. Beyond a good mix of pro- needs to be replaced in the diet. Coconut tein and carbohydrates for your working Kefir: Available at most supermarkets, water is available at many health food muscles, hemp milk is a natural source of kefir drinks are laced with probiotics like stores. heart-healthy, anti-inflammatory omega those found in yogurt. Probiotics help fats as well as iron, which is not found in regulate your digestive system and are Cherry Juice: A 2008 British study re- cow’s milk. also believed to strengthen the immune ported that runners who downed 16 Source: active.com Wellness Center Classes MONDAYS: Yoga @ 9:15 to 10:15 AM ($10) Fit Ball @ 12:00 to 12:45 (FREE) TUESDAYS: Yoga @ 11:35 to 12:35 ($3) Sit-B-Fit @ 3:00 to 3:40 (FREE) WEDNESDAYS: Pilates @ 11:30 to 12:30 ($13) Step Aerobics @ 12:40 to 1:30 (FREE) Swing Dance @ 4:30 to 5:30PM (FREE) THURSDAYS: Ski Conditioning @ 12:00 to 1:00 (FREE) FRIDAYS: Yoga @ 11:35 to 12:35 (FREE) January—March 2010 Your business tag line here. Organization Primary Business Address Your Address Line 2 Phone: 555-555-5555 Your Address Line 3 Fax: 555-555-5555 Your Address Line 4 E-mail: email@example.com This would be a good place to insert a short paragraph about your organization. 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