JFKFFC Weekly Newsletter 4-26-10

Upcoming Group Exercise Class Changes:
20/20 on Friday, April 30.
20/20 on Friday, May 7th.  Class will be at 12:30 instead of 11:30
20/20 on Friday, May 14th. Class cancelled.

May is National Bike Month

Excuse of the Week: "I’m tired of pumping up my bicycle tire."
http://bicycleuniverse.info/eqp/fixflat.html

Song of the Week: "Pump It Up!" Elivis Costello
http://www.youtube.com/watch?v=opIL3Yt0Un8

Quote of the Week: For instance, the bicycle is the most efficient machine ever created:  Converting calories into gas, a bicycle gets the equivalent of three thousand miles per gallon.  ~Bill Strickland, The Quotable Cyclist

Physical Activity of the week: Cycling
http://www.rei.com/expertadvice/cycling


Exercise of the Week
: Bicycle abdominal exercise
http://exercise.about.com/od/abs/ss/abexercises.htm

Resiliency Tip of the Week: Cycling In the Zone
http://www.athleticinsight.com/Vol1Iss3/Bicycle_Zone.htm#Abstract

Sleep tip of the week: Your Sleep Position Says a Lot
http://www.comcast.net/slideshow/news-sleeppositions/1/

Nutrition Tip of the Week: Stealthy leads to healthy in effort to improve diet,
 http://www.eurekalert.org/pub_releases/2010-04/sumc-
sl042610.php

Websites of the Week: League of American Bicyclists
http://www.bikeleague.org/programs/bikemonth/

Science of Cycling
http://myexploratorium.com/cycling/

Dr Bruce

JFKFFC Weekly Newsletter April 19, 2010

JFKFFC By-Laws: The JJKFFC Board of Directors are updating and revising the existing by-laws of the fitness center which have been in existence since November 1, 1995.  A copy of the proposed by-laws for ratification by the membership can be found on our website.  If any member should have a question or comment regarding the proposed by-laws, please provide your written question or comment to the Board of Directors before their next regularly scheduled meeting which will occur on May 12, 2010, at which time the board will vote to approve and/or amend the proposed by-laws. By-Laws located at:
http://jfkffc.com/index.php?option=com_docman&Itemid=32

Up-Dated Radio Policy.  The JFKFFC Board voted to further simplify the radio/stereo/music policy.  The station will be set to MIKE- "We Play Everything" 93.7 FM http://www.937mikefm.com/ and volume will be fixed at 30 – to be raised to 35 during lunchtime only by staff.  

ATTENTION Outdoor Runners & Walkers - please remember to bring you FOB’s with you to regain access to the fitness center.  Do not rely on the buzzer and disturb others workouts.

Excuse of the Week: "I’m too sore from planting trees for upcoming Earth and Arbor Days!"

Song of the Week: Nature’s Way – Spirit
http://www.youtube.com/watch?v=DmKHrWMMNug&feature=related
http://www.youtube.com/watch?v=4kknbg7xquQ
http://www.lyricsfreak.com/s/spirit/natures+way_20286054.html

Quotes of the Week: We do not inherit the earth from our ancestors, we borrow it from our children.  ~Native American Proverb
There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep sea, and music in its roar:
I love not man the less, but Nature more.
~George Gordon, Lord Byron, Childe Harold’s Pilgrimage

Physical Activity of the W eek:
Plant a tree
http://www.ehow.com/how_2164169_plant-tree-earth-day.html
http://www.arborday.org/
http://www.livestrong.com/thedailyplate/fitness/exercise/digging-spading-dirt-
composting/

Exercise of the Week: Cable Reverse Wood Chop                                                                  http://www.hyperstrike.com/Cable-Reverse-Wood-Chop-Exercise-1217.aspx

Resiliency Tip of the Week: 10 Ways to become more resilient
http://psychology.about.com/od/crisiscounseling/tp/become-more-resilient.htm

The Resilient Earth
http://www.theresilientearth.com/?q=why-global-warming-really-energy-problem

Sleep tip of the week: Sleep restriction could be one of the environmental factors that contribute to the obesity epidemic  http://sleepissues.blogspot.com/2010/04/sleep-restriction-could-be-one-of.html

Nutrition Tip of the Week: Earth Day Nutrition
http://atlantasportsnutrition.com/2009/04/21/celebrate-earth-day-with-good-nutrition/

Website of the Week: EARTH DAY – April 22, 2010
http://www.earthday.org/earthday2010

Dr Bruce

 

JFKFFC Weekly Newsletter 4-12-10

Class Change for Tuesday, April 13:  Lisa will be out today – therfore there will be No Kickbox, No Powa Yoga.  Sara will teach a BODY SCULPT from 12-12:45 and she will teach a CORE FUSION from 12:45-1:30.

New Radio Policy.  Due to the recent misuse and damage to the facility’s stereo as well as frequent member disagreements regarding radio station selection and volume, the JFFFC Board and Management will be instituting the following policy.  Only staff will have access to the radio secured in the JFKFFC office.  Staff will place the radio on preselected stations during three daily time blocks (5:30- 10: Oldies 103.3, 10-2:30: Mix 93.7, and 2:30- 7: Rock 92.9) and adjust volume (30-35) dependent on facility utilization (#of members and machines in use).  Members desiring to listen to other musical selections are encouranged to bring their own MP3, CD, or iPods players.  Staff will not accomodate individual member requests for either radio station selection or change in volume levels (increase/decrease).  Music will be played at an audible level – as this is not a library, and will not be blasting – this is not a concert arena.

Monday/Wednesday YOGA class start/stop time alteration – now 12:35-1:35.

April Showers Bring…..May your fitness flower!  Try the new JFKFFC April 2010
Circuit of the Month: http://jfkffc.com/index.php?option=com_docman&Itemid=20&limitstart=10

Excuse of the Week:
“Energy (carbo + rest) Loading for the BIG race (Boston Marathon) next week!”

Song of the Week: Born to Run
http://www.youtube.com/watch?v=IxuThNgl3YA


Quotes of the Week:
"You have to forget your last marathon before you try another. Your mind can’t know what’s coming." Frank Shorter
"A lot of people run a race to see who’s the fastest. I run to see who has the most guts."Steve Prefontaine

Exercise of the Week: Walking Lunge
http://www.exrx.net/WeightExercises/Quadriceps/DBWalkingLunge.html


Resiliency Tip of the Week
: Mental attitude crucial for marathon running
http://www.medicalnewstoday.com/articles/7356.php

Nutrition Tip of the Week: Carbo-Loading
http://www.mayoclinic.com/health/carbohydrate-loading/MY00223
http://www.active.com/nutrition/Articles/The_evolving_art_of_carbo-loading.htm

 
Study of the week:
Variations in One Gene May be Associated with Endurance Running
http://www.newswise.com/articles/study-finds-variations-in-one-gene-may-be-
associated-with-endurance-running

Websites of the Week
: Boston Marathon http://www.bostonmarathon.org/
Marathon training: http://www.halhigdon.com/marathon/Mar00index.htm

Article of the Week
: How to Choose the Right Running Shoe
http://www.therunningadvisor.com/running_shoes.html


Dr Bruce

JFKFFC Weekly E-mail 4-6-10

Monday/Wednesday YOGA class start/stop time alteration – now 12:35-1:35.

April Showers Bring…..May your fitness flower!  Try the new JFKFFC April 2010 Circuit of the Month:
http://jfkffc.com/index.php?option=com_docman&Itemid=20&limitstart=10

Radio Knocked Out.  Apparently our radio’s on/off button was damaged sometime between Friday and Monday morning. We hope to have it repaired or purchase anew shortly.  In the meantimve, please bring your own personal headphones/sets/ipods, etc.

Excuse of the Week: “Spring has Sprung….a leak – which I’m busy fixing”

Song of the Week: Rose Garden – Lynn Anderson
http://www.youtube.com/watch?v=mX_YeXWqtNA

Quotes of the Week: Spring is sooner recognized by plants than by men.  ~Chinese Proverb
In the spring I have counted one hundred and thirty-six different kinds of weather inside of four and twenty hours.  ~Mark Twain
April is a promise that May is bound to keep.  ~Hal Borland

Exercise of the Week: Gardening is Good Exercise
http://www.cleanairgardening.com/gardenexercise.html

Resiliency Tip of the Week: Why people opt for short-term solutions
http://humanbehaviornews.blogspot.com/2010/03/why-people-opt-for-short-term-solutions.html

Nutrition Tips of the Week: 7 Foods That Fight Fat
http://www.health.com/health/gallery/0,,20352009,00.html

Study of the week: Mental health providers should prescribe exercise more often for depression, anxiety
http://generalpsychiatry.blogspot.com/2010/04/mental-health-providers-should.html

Website of the Week: Rose Garden Design http://www.rosemagazine.com/articles04/preparing_soil/
http://www.rosemagazine.com/articles04/preparing_soil/

Article of the Week: Attitude Toward Everyday Activity Important for Healthy Lifestyle
http://www.sciencedaily.com/releases/2010/04/100402115100.htm

Dr Bruce