JFKFFC October Newsletter

FY19 MEMBERSHIP RENEWALS NOW PAST DUE (October 1). For those FY18 members who have not already renewed your FY19 membership please be aware that entrance to the fitness facility is no longer available. Should you decide to renew please download from our website or pick up a hard copy from our fitness center door at your earliest convenience.

Excuse of the Month: Falling into fitness – may/may not be free!
100 free (or cheap) ways to exercise http://www.brokeandhealthy.com/100-free-or-cheap-ways-to-exercise

Song of the Month: Free Falling – Tom Petty
https://www.youtube.com/watch?v=rqDq3eyTGck

Quote of the Month: “I cannot endure to waste anything so precious as autumnal sunshine by staying in the house.” Nathaniel Hawthorne

Photo of the month: 10 Great Foliage Hikes in NH – Tips for a great autumn hike
https://www.nhmagazine.com/10-great-foliage-hikes-far-from-the-madding-crowd/
Vermont Fall Foliage by aerial drone
https://www.youtube.com/watch?v=lOny2VwsNKc

Exercise Tips of the Month: 30+ Exercises You Need to Do ASAP If You’re Working on Booty Gains
https://www.popsugar.com/fitness/Best-Butt-Exercises-Women-44040448?utm_campaign=feed&utm_medium=partner&utm_source=flipboard

Sleep/Rest/Recovery Tip of the Month: You Asked: Why Do I Always Wake Up at 3 A.M.?
http://time.com/4360234/insomnia-sleep-problems/?utm_campaign=time&utm_medium=social&utm_source=facebook.com

Resilience Tips of the Month: Struggling to Get Motivated? Don’t Ask for Advice–Give It
https://www.inc.com/jessica-stillman/a-new-study-suggests-a-surprising-way-to-motivate-unmotivated.html
These are the reasons you can never make a decision
https://www.fastcompany.com/90225056/thow-to-overcome-common-decision-making-obstacles

Nutrition Tip of the Week: Here’s the Science That Explains Why Drinking Diet Soda Makes You Gain Weight
https://www.inc.com/minda-zetlin/diet-soda-weight-gain-metabolism-insulin-brain-fat-metabolic-syndrome.html

Weight Management: 11 People on What They Learned from Losing 100 Pounds (and Keeping It Off) — Smart Start
https://www.thekitchn.com/extreme-weight-loss-experience-261595

Perspiration-Inspiration Article of the Month: 70-Year-Old Ohio Woman Runs Insanely Fast Marathon in Chicago
https://www.runnersworld.com/runners-stories/a23742988/70-year-old-woman-sets-marathon-record/

Website of the Month: Leaves be free….free falling
https://newengland.com/seasons/fall/foliage/live-fall-foliage-map/

Social Media of the Month: 12 Fall Foliage Web Cams for Leaf Peeping Online
https://www.tripsavvy.com/fall-foliage-web-cams-1598728

Quiz of the Month: Quiz: Do You Know Your Muscles?
https://www.active.com/health/articles/quiz-do-you-know-your-muscles

Dr Bruce
Director
JFKFFC
www.jfkffc.com

JFKFFC Sept Newsletter

JFKFFC September Newsletter – FY19 Membership Renewal!

FY19 Membership Renewal. JFKFFC Renewal Memberships are due Oct 1, 2018. ALL 2018 members must complete a 2019 membership application. Please visit our website at www.jfkffc.com, print out an application, sign and initialize ALL required areas, attach check for $180 renewal fee, place in envelope, and slide under the office door. Staff will update completed applications and contact you if application is incomplete (not signed/initialized in correct places, missing “Physician’s Approval Form”- required if member indicates “yes” to any medical condition on the Health History Questionnaire section.) Thank you for your continued patronage.

SEMINAR w/Dr Bruce: Physical Balance for Active Daily Living and Athletic Performance. Tuesday, September 18th @11:00am. Learn how stability, flexibility and strengthening exercises can improve your balance for fall prevention, daily living activities, and athletic performance. The half-hour seminar will go over basic and advanced exercises that can be conducted with/without equipment. Bring an office mate and/or your lunch.

Staff Changes: Maria Canino departs in September in preparation for her Doctoral program in Exercise Physiology. Maria, May your Future Fortunes be Bountiful! Many Thanks from members and management for your knowledge and impactful educational wellness/fitness seminars!!!!!! (members can find them posted in perpetuity on the JFKFFC.com website). Sam Cleveland departs for his Senior year at Colgate – thanks for a Sweaty Summer Sam!!! Welcome to Rashad Williams (taking over the Mon, Tues & Wednesday 11:30 class instruction) and Colleen Brisport (substitute Yoga Instructor) – we look forward toward your guidance and motivation. Marckender is still available for efficient and effective personal training – while Rosemary and Courtney will continue to provide their Yoga expertise on a regular basis.

Excuse of the Month: After a summer of fun and frolic I will need some time to regain my balance!

Song of the Month: The Greatest Workout Song From the Year You Were Born/Graduating High School or College

https://www.bicycling.com/culture/g22839690/best-workout-songs/

Quote of the Month: “Life is like riding a bicycle. To keep your balance, you must keep moving.” ~Albert Einstein

Exercise Tips of the Month: 12 Balance Exercises That Improve Active Daily Living

https://www.silversneakers.com/blog/fit-for-life-exercises-improve-balance/

10 Balance Exercises That Will Make Every Athlete Better

http://www.stack.com/a/best-balance-exercises

Sleep/Rest/Recovery Tip of the Month: For Maximum Recharge, Take a Wednesday Off

https://qz.com/quartzy/1342604/the-best-vacation-is-a-wednesday-off/

Resilience Tip of the Month: 37 Tips for a Better Work-Life Balance

https://www.themuse.com/advice/37-tips-for-a-better-worklife-balance

Injury Prevention Tip of the Month: Knee pain in cyclists: What causes it and how to fix it

https://cyclingtips.com/2018/08/knee-pain-in-cyclists-what-causes-it-and-how-to-fix-it/

Nutrition Tip of the Week: 19 Portable Breakfasts You Can Meal-Prep (a.k.a. the Best of Both Worlds)

https://greatist.com/eat/healthy-breakfast-ideas-you-can-meal-prep

Weight Management Article of the Month: It’s easy to become obese in America. These 7 charts explain why.

https://www.vox.com/2016/8/31/12368246/obesity-america-2018-charts

Quiz & Website of the Month: Work-Life Balance – Quiz – Tutorials Point

https://www.tutorialspoint.com/work_life_balance/work_life_balance_quiz.htm

Social Media of the Month: 15 Podcasts You Should Be Listening to Every Week

https://www.inc.com/andrew-thomas/15-podcasts-you-should-be-listening-to-every-week.html

Dr Bruce

Director

=?UTF-8?Q?JFKFFC_Seminar-Tuesday_Aug_14@11:30_=96_Muscle_Hypertrophy-What?= does Science Say?

 Muscle Hypertrophy – What does Science Say?

 

Presented by Maria Canino, M.S.


From training and nutrition, learn how SCIENCE recommends to build muscle.  Tips on how to preserve your hard-earned work as well!

 
When:  August 14th @11:30
Where: JFKFFC Office

JFKFFC Seminar-Tuesday Aug 14@11:30 – Muscle Hypertrophy-What does Science Say?

 Muscle Hypertrophy – What does Science Say?


From training and nutrition, learn how SCIENCE recommends to build muscle.  Tips on how to preserve your hard-earned work as well!

 
When:  August 14th @11:30
Where: JFKFFC Office

Plyometrics Seminar/Workshop ? Tomorrow/Tuesday July 24@ 11:30

Plyometrics Seminar/Workshop ? Tomorrow/Tuesday July 24@ 11:30

30-minute session conducted by Maria Canino in the JFFFC Office

SPRING into ACTION!!!! Learn (demonstration) how to add in Upper and Lower Body Plyometric Training and watch your power, strength and endurance improve in LEAPS and BOUNDS! Plyometrics teach your muscles and tendons to act like springs, improving quickness AND endurance. Great for all types of fitness enthusiasts! Research shows that plyometrics even helps running economy/form and maximal aerobic capacity!! So here?s to Jumping HIGHER! Tossing FURTHER!! and Running Faster!!! JUMP into IT!

JFKFFC Plyometrics Seminar – Tuesday July 27@ 11:30

Plyometrics Seminar/Workshop – Tuesday July 27@ 11:30

30-minute session conducted by Maria Canino in the JFFFC Office 

SPRING into ACTION!!!!  Learn (demonstration) how to add in Upper and Lower Body Plyometric Training and watch your power, strength and endurance improve in LEAPS and BOUNDS!  Plyometrics teach your muscles and tendons to act like springs, improving quickness AND endurance. Great for all types of fitness enthusiasts!  Research shows that plyometrics even helps running economy/form and maximal aerobic capacity!!    So here’s to Jumping HIGHER! Tossing FURTHER!! and Running Faster!!!  JUMP into IT!

JFKFFC YOGA cancelled for today Thursday July 5

 JFKFFC YOGA cancelled for today Thursday July 5.

Group exercise classes will resume regular schedule week of July 9 – will be posted on www.JFKFFC.com home page.

JFKFFC Seminar TODAY 11:30 – Cardiovascular and Resistance Training Progression

Cardiovascular and Resistance Training Progression! TODAY!!Tuesday, June 19th at 11:30am – JFKFFC OFFICE

30-minute seminar conducted by Maria Canino and Bruce Cohen

Progression (advancement): is crucial to avoid mental and physical plateaus, reduce injury and reach desired wellness/fitness goals.
In resistance training, for example, using the same weights every day and performing the same exercises does not help to optimize your goals and further improvements.
In cardiovascular training, conducting the same linear (back and forth motion found in walking/running/elliptical) movement every day at the same pace can result in repetitive stress injuries.
It is also important to not progress too fast in order to avoid setbacks both physically (injury) and mentally (burnout).

Come learn how varying your frequency, intensity, time/duration, exercise type, and workload volume will help you progress safely, effectively and efficiently!!!
We will be going over both resistance training and cardiovascular training.
Individual follow-up coaching sessions offered to participants.

JFKFFC MGT

JFKFFC Monday Group Exercise Class Cancelled

 JFKFFC Monday Group Exercise Interval Training Class Cancelled 

JFKFFC Seminar Cardiovascular and Resistance Training Progression 11:30 on 6-19

Cardiovascular and Resistance Training Progression! Tuesday, June 19th at 11:30am
Seminar conducted by Maria Canino and Bruce Cohen

Progression (advancement): is crucial to avoid mental and physical plateaus, reduce injury and reach desired wellness/fitness goals.
In resistance training, for example, using the same weights every day and performing the same exercises does not help to optimize your goals and further improvements.
In cardiovascular training, conducting the same linear (back and forth motion found in walking/running/elliptical) movement every day at the same pace can result in repetitive stress injuries.
It is also important to not progress too fast in order to avoid setbacks both physically (injury) and mentally (burnout).

Come learn how varying your frequency, intensity, time/duration, exercise type, and workload volume will help you progress safely, effectively and efficiently!!!
We will be going over both resistance training and cardiovascular training.
Individual follow-up coaching sessions offered to participants.

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