JFKFFC JUNE NEWSLETTER

Weight Room Rules. Reminder to members that dropping weights (un)intentionally loudly on the floor is prohibited. It could damage the weights, the floor under the thin carpet, other members ear drums and most certainly indicates you are not using good/proper form/technique which could result in injury to oneself.  Keep the weight speed of repetition and range of motion under control at all times and gentle place the weights down. This applies to all forms of weights; dumbbells, kettlebells, weight plates and the selectorized pin-set weight machines (weight stacks should not be put down/clicked between each repetition – only upon last repetition).

Resistance band station (located on the wall opposite the mirror in the group exercise room).  Reminder that the horizontal rack is for storage only.  Members should use the vertical racks for working out.  Slide the resistance band of your choice into the desired height slot and use the metal clips to secure the band in so it does not travel and slide out.  See more detailed safety instructions and exercises posted on the wall.

EXCUSE of the Month: Will it ever stop raining?

Song of the Month: Who’ll Stop the Rain – Credance Clearwater Revival https://www.youtube.com/watch?v=lIPan-rEQJA

Quote of the Month: And when it rains on your parade, look up rather than down. Without the rain, there would be no rainbow. – Gilbert K. Chesterton

Exercise Tips of the Month: Science Says You Only Need to Work Out for 13 Minutes to Make a Difference   https://www.parents.com/featured/Strive15MinutesToWorkOutThatMightBeEnough?sm_r=cRzLpFv

Sleep/Rest/Recovery Tip of the Month: Circadian Clock Plays a Role in Health, Peak Performance   https://www.medscape.com/viewarticle/912754?faf=1&src=soc_tw_190516_mscpedt_news_mdscp_circadian

Resilience Tip of the Month: Harvard-spent-80-years-studying-happiness-we-now-know-1-key-habit-that-makes-people-happier-the-problem-most-people-never-even-try   https://www.inc.com/bill-murphy-jr/harvard-spent-80-years-studying-happiness-we-now-know-1-key-habit-that-makes-people-happier-the-problem-most-people-never-even-try.html

Energy/Productivity Tip of the month: 705 Million Vacation Days Went Unused Last Year. Here’s Why To Take Yours, According to Science    https://www.inc.com/laura-garnett/705-million-vacation-days-went-unused-last-year-heres-why-to-take-yours-according-to-science.html

Nutrition Tip of the Month: 25 Best High-Protein Snacks to Keep You Full Between Meals, According to Dietitians    https://www.prevention.com/food-nutrition/healthy-eating/g26013537/healthy-high-protein-snacks/

Weight Management Tip of the Month: 6 Mistakes That Slow Down Your Metabolism https://www.theepochtimes.com/6-mistakes-that-slow-down-your-metabolism_2903090.html

Injury Prevention Tip of the Month: June is National Safety Month https://healthfinder.gov/NHO/JuneToolkit2.aspx

How to Stay Safe During Exercise and Physical Activity https://go4life.nia.nih.gov/how-to-stay-safe-during-exercise-and-physical-activity/

Website of the Month: The 9 Best YouTube Yoga Channels I Discovered While Practicing Yoga at Home for 6 Years  https://www.self.com/story/best-youtube-yoga-channels

Dr Bruce

Director

JFKFFC

JFKFFC FEBRUARY NEWSLETTER

Locker Room Safety Issue: Please dry off your feet before placing them in your flip-flops so members (including yourself) can avoid slipping on wet surfaces in and outside of the showering areas.

Etiquette Tips for Your Next Workout Class:

https://www.thespruce.com/etiquette-for-exercise-class-4147746

EXCUSE of the Month: I’ve been hibernating, it is winter afterall!

Song of the Month: Point of Know Return – Kansas

https://www.youtube.com/watch?v=iFWtsT5zRKo

https://www.azlyrics.com/lyrics/kansas/pointofknowreturn.html

Quote of the Month: Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.

Wellness Article of the Month: Why exercise alone won’t save us

https://www.theguardian.com/news/2019/jan/03/why-exercise-alone-wont-save-us

Exercise Tips of the Month: Your Guide to Navigating the Free Weights at the Gym

https://www.self.com/story/guide-to-navigating-free-weights-at-the-gym

Sleep/Rest/Recovery Tip of the Month: Here’s the optimal bedroom temperature for sleeping like a baby

https://www.theladders.com/career-advice/heres-the-optimal-bedroom-temperature-for-sleeping-like-a-baby

Resilience Tip of the Month: Breathing Exercises: 4-7-8 Breath

https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

Nutrition Tip of the Week: You Don’t Have To Go No-Carb: Instead, Think Slow Carb https://www.npr.org/sections/thesalt/2019/01/21/686603016/you-dont-have-to-go-no-carb-instead-think-slow-carb

Injury Prevention Tip of the Month: FOR NEW RUNNERS (AND EXERCISERS), THE “GOLDILOCKS THRESHOLD” IS THE KEY TO SUCCESS WITHOUT INJURY

https://qz.com/quartzy/1515463/how-to-avoid-injuries-when-you-start-running/

Perspiration-Inspiration Article of the Month: From Couch Potato To Fitness Buff: How I Learned To Love Exercise

https://www.npr.org/sections/health-shots/2019/01/14/684118974/from-couch-potato-to-fitness-buff-how-i-learned-to-love-exercise

Study of the Month: Here’s More Proof That Positive Thinking Really Does Make Your Workout Easier

https://www.bicycling.com/news/a25916898/exercise-endurance-gene-study/

Website of the Month: NPR LifeKit

https://www.npr.org/lifekit

Social Media of the Month: THERE ARE 254 MILLION YOGA VIDEOS ON YOUTUBE, BUT THESE ARE OUR 8 FAVORITE INSTRUCTORS

https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

Dr Bruce

Bruce Cohen, PhD

Director

JFKFFC

January 2019

HAPPY & HEALTHY NEW YEAR WISHES!!!

Excuse of the Month: I can’t get to the gym – I am furloughed!

Exercise Tips of the Month: Stuck at Home/ Home workouts: Fitness Blender https://www.fitnessblender.com/videos

Song of the Month: “Weightless,” by Marconi Union – Neuroscience says listening to this song reduces anxiety by up to 65%  https://www.fastcompany.com/90274251/song-reduces-anxiety-neuroscience

Quote of the Month: A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier. — Tom Stoppard

Wellness Tip of the Month: 11 Wellness Trends To Watch In 2019 https://www.mindbodygreen.com/articles/wellness-trends-2019

Resilience Tips of the Month: Here are 24 cognitive biases that are warping your perception of reality https://www.weforum.org/agenda/2018/12/24-cognitive-biases-that-are-warping-your-perception-of-reality/

“Maturing” Tip of the Month: How Old Is Your Body? Here’s What Your Fitness Age Can Tell You.  https://www.menshealth.com/fitness/a25222496/fitness-age-vo2max/

Perspiration-Inspiration Article of the Month: These 100-Year-Old Retirees Are Running, Teaching Yoga, and Living Their Best Lives. Here Are Their Secrets to Happiness http://time.com/money/longform/100-year-old-retirees/

Website of the Month: https://www.ted.com/topics/health

These Are the 10 Best TED Talks of the Year, According to the Guy Who Runs TED https://www.inc.com/jessica-stillman/the-10-best-ted-talks-of-2018-according-to-guy-who-runs-ted.html

Bruce Cohen, PhD

Director

JFKFFC

NOVEMBER 2018 NEWSLETTER

NOVEMBER 2018 NEWSLETTER

HAPPY, HEALTHY & HEARTY THANKSGIVING!!

EXCUSE of the Month: I be too stuffed (like a Turkey) to move!

Song of the Month: Choosing the best music for exercise
https://www.nytimes.com/2008/01/10/health/10iht-fitness.1.9126209.html

Recommended Music Pace (beats per minute) for different types of workouts
https://www.workoutmusic.com/tempo.html

What type of workout (beats per minute) are your favorite songs suited for?
https://findsongtempo.com/

Quote of the Month: “He who thanks but with the lips Thanks but in part; The full, the true Thanksgiving Comes from the heart.”– J.A. Shedd

Photo of the month: Thanksgiving Photos From the Past Century
https://www.theatlantic.com/photo/2016/11/thanksgiving-photos-from-the-past-century/508625/

Exercise Tips of the Month: The Strength-Training Machines You Should Learn To Use In Your Gym
https://www.refinery29.com/en-us/how-to-use-gym-equipment-for-women?utm_medium=rss&utm_source=Flipboard

Sleep/Rest/Recovery Tip of the Month: What Does It Mean if You Fall Asleep Instantly Every Night? https://www.self.com/story/fall-asleep-instantly-causes

Resilience Tip of the Month: The 31 Benefits of Gratitude You Didn’t Know About: How Gratitude Can Change Your Life https://www.happierhuman.com/benefits-of-gratitude/

Injury Prevention Tip of the Month: Cervical Exercise: The Backbone of Spine Treatment
https://www.spine.org/KnowYourBack/Prevention/Exercise/CervicalExercise

Nutrition Tip of the Week: Artificial Sweeteners Are Linked to Weight Gain—Not Weight Loss
http://time.com/collection/guide-to-weight-loss/4859012/artificial-sweeteners-weight-loss/

Weight Management: A Huge New Harvard Study Into Diets Has Stunningly Controversial Conclusions About Weight Loss https://www.inc.com/chris-matyszczyk/a-massive-new-harvard-study-shows-which-diet-burns-most-calories-heres-why-itll-change-everything-you-know-about-losing-weight.html

Perspiration-Inspiration Article of the Month: 111 Things to Be Thankful for This Year on Thanksgiving
https://www.realsimple.com/holidays-entertaining/holidays/thanksgiving/100-things-thanksgiving

Website of the Month: Happify: Science of Happiness https://www.happify.com/public/science-of-happiness/

Social Media of the Month: Got 30 Minutes? Try These YouTube Workouts
https://www.refinery29.com/en-us/30-minute-youtube-workout-video

Dr Bruce