Class Cancellation Update

Given the CDC’c strong recommendation to limit social gathering we will be suspending group exercise classes effective immediately. The JFKFFC will suspend group exercise classes for 1 month (til 4/15/20). If conditions significantly improve before then (based on experts’ opinions), we may resume classes earlier. If conditions are still bad after a month, we may extend the suspension of classes. For the time being, the fitness facility will remain open pending building access (this is up to GSA Building Management). As always, use of the fitness center is at your own risk. To minimize exposure members are urged to follow the safety etiquette rules listed below. Alternative fitness facility workout options are also provided below.

JFKFFC Class cancellation & Safety Etiquette Rules

JFKFFC Members,

Given the CDC’c strong recommendation to limit social gathering we will be suspending group exercise classes effective immediately. We will reconsider this decision in two weeks and provide an update at that time. For the time being, the fitness facility will remain open pending building access (this is up to GSA Building Management). As always, use of the fitness center is at your own risk. To minimize exposure members are urged to follow the safety etiquette rules listed below. Alternative fitness facility workout options are also provided below.

9 CORONAVIRUS SAFETY ETIQUETTE RULES TO FOLLOW AT THE GYM:
1. Avoid touching your face: Avoid touching your eyes, nose, and mouth with unwashed hands.
2. Don’t be too social: Avoid close contact with your fellow fitness aficionados. Avoid kissing and hugging, and sharing water bottles.
3. Wash your hands: Wash your hands using hot, soapy water for 20 seconds—this is the best way to control transmission in normal, healthy adults.
4. Use the cleaning products provided: Utilize the disinfectant solution and paper towels available on the club floor to wipe down machines and equipment after use.
5. Use a towel: It is suggested to bring a towel and lay it on your mat/machine so that you have a barrier between you and that machine.
6. Stay home if you are sick: For your well-being and the well-being of others, if you’re sick please stay home and take care of yourself.
7. Wear the right gear: Consider wearing long workout clothing, for example long sleeves instead of sports bras, because that protects your skin from hosting the virus and bringing it close to your mucus membranes (that’s your face, basically).
8. Wear gloves: Aside from minimizing contact with dirty surfaces, they could also help you learn not touch your face.
9. Avoid peak times: Avoiding the crowds means there won’t be a lot of people touching equipment at the same time.

WASHING YOUR HANDS SOUNDS TRIVIAL—HERE’S THE SCIENCE BEHIND WHY IT WORKS: HTTPS://WWW.WELLANDGOOD.COM/GOOD-ADVICE/HOW-EFFECTIVE-IS-WASHING-YOUR-HANDS/?UTM_MEDIUM=10TODAY.AD3LI.20200305.421.2&UTM_SOURCE=EMAIL&UTM_CONTENT=ARTICLE&UTM_CAMPAIGN=10-FOR-TODAY—4.0-STYLING
THE DOS AND DON’TS OF ‘SOCIAL DISTANCING’: HTTPS://WWW.THEATLANTIC.COM/FAMILY/ARCHIVE/2020/03/CORONAVIRUS-WHAT-DOES-SOCIAL-DISTANCING-MEAN/607927/?UTM_MEDIUM=10TODAY.AD3LI.20200313.421.1&UTM_SOURCE=EMAIL&UTM_CONTENT=ARTICLE&UTM_CAMPAIGN=10-FOR-TODAY—4.0-STYLING

NON-FITNESS FACILITY EXERCISE OPTIONS:

Take an outdoor walk/jog/run or hike

A 20-Minute At-Home Workout Using Only Your Stairs : https://www.livestrong.com/article/13725583-20-minute-at-home-workout-stairs/

30 Home Workouts to Stay Fit When You’re Stuck Indoors: https://www.menshealth.com/fitness/a31439789/best-home-workout-guide/?source=nl&utm_source=nl_mnl&utm_medium=email&date=031320&utm_campaign=nl19690991

How To Exercise At Home: The 50 Best Free Online Workout Resources: https://protect2.fireeye.com/url?k=bf97aa29-e3c3b355-bf979b16-0cc47adc5fa2-92d641e2a29acd18&u=https://makeyourbodywork.com/how-to-exercise-at-home/

The 31 Best Free Workout Apps to Try This Year: https://www.glamour.com/story/best-free-workout-apps

BE SAFE & BE WELL!

JFKFFC MANAGEMENT

JFKFFC January 2020 Newsletter

Change in Group Exercise Class Schedule: For the 2020 calendar year there will be changes in group exercise classes on Tuesdays and Wednesdays. Unfortunately, instructors have not been secured as of the release of this email. Therefore, for the week of January 6, only the following classes will be offered:
Monday: 11:30 Interval Training (Rashad)
Tuesday: 12:30 Yoga (Courtney)
Thursday: 12:30 Yoga (Meghan)

EXCUSE of the Month: Oh Yeah….when exactly does New Year’s start again?

Song of the Month: NEW YEARS DAY – PENTATONIX https://www.youtube.com/watch?v=ZsJt7j96n0s&feature=emb_title

Quote of the Month: “Hey friend, don’t you dare forget, as you’re creating a new you, that there’s a whole lot about the old you that is worth keeping.” ? Toni Sorenson

Wellness Article of the Month: The workout drug https://www.knowablemagazine.org/article/health-disease/2019/exercise-as-medicine

Exercise Tips of the Month: The Only 5 Exercises You Need to Be Strong for Life https://www.livestrong.com/article/13723589-functional-exercises-strong-older/
THERE ARE 38 MILLION POWER YOGA VIDEOS—THESE ARE THE 9 BEST YOU CAN DO IN 10 MINUTES OR LESS https://www.wellandgood.com/good-sweat/power-yoga-workouts/
THERE’S NEVER BEEN A BETTER REASON TO GRAB A KETTLEBELL THAN THIS BUTT-SCULPTING WORKOUT https://www.wellandgood.com/good-sweat/lower-body-kettlebell-workout/

Sleep/Rest/Recovery Tip of the Month: Here’s How Sleep Removes Poisons From Your Brain, Protecting You From Alzheimer’s as Nothing Else Can https://www.inc.com/minda-zetlin/sleep-alzheimers-beta-amyloids-benefits-of-deep-sleep-boston-university-research.html

Resilience Tip of the Month: 10 mindful resolutions that might actually change your life https://www.glamourmagazine.co.uk/article/neil-seligman-mindful-resolutions

Energy/Productivity Tip of the Month: The difficulty of becoming who you are https://www.theladders.com/career-advice/the-difficulty-of-becoming-who-you-are

Nutrition Tips of the Month: Best and worst diets for 2020, ranked by experts, with a popular one near last. https://www.cnn.com/2020/01/02/health/best-diet-worst-diet-2020-wellness/?utm_medium=10today.ad3li.20200102.421.1&utm_source=email&utm_content=article&utm_campaign=10-for-today—4.0-styling

What if you knew a cookie would take 20 minutes to run off? https://apnews.com/d5fde02d38c78e214dace68acfd707ad
Harvard researchers say this is the exact amount of coffee you should drink to stay healthy
https://www.theladders.com/career-advice/harvard-researchers-say-this-is-the-exact-amount-of-coffee-you-should-drink-to-stay-healthy

Weight Management Tip of the Month: How Much Weight Can You Lose in a Week?
https://www.menshealth.com/weight-loss/a19534891/how-much-weight-can-you-lose-in-a-week/?source=nl&utm_source=nl_mnl&utm_medium=email&date=111619&utm_campaign=nl18604146&src=nl

Injury Prevention Tip of the Month: How to Get Rid of Knee Pain (Plus, 6 Common Causes)
https://www.shape.com/fitness/tips/how-get-rid-knee-pain

Dr Bruce

Bruce Cohen, PhD
Director
JFKFFC
drbruce@jkffc.com

JFKFFC Closed Monday (Nov 11) & Class Changes for the week

The JFKFFC will be CLOSED for Veterans Day, Monday November 11, 2019

Monday’s Interval Training Class will be held on THURSDAY, November 14 @ 11:30am.

JFKFFC MGT

JFKFFC October-November 2019 Newsletter

JFKFFC October Newsletter

FY20 Membership Renewal ($180) now past due. Application attached.

JFKFFC Group Exercise Survey: If you have not done so already please participate in the Group Exercise Survey. The survey closes COB Monday, November 4. The survey can be found at the following link: https://www.surveymonkey.com/r/DC88GPL

NOVEMBER CLOSINGS: The JFKFFC will be closed on Monday, November 11 for Veterans Day and Thursday, November 28 for Thanksgiving.

EXCUSE of the Month: I’m a bit scared of exercise
How to Overcome Your Fears of Exercise
https://www.verywellfit.com/dont-like-to-exercise-overcome-your-exercise-fears-1231392

Song of the Month: Won’t Back Down
https://www.youtube.com/watch?v=nvlTJrNJ5lA

Quote of the Month: “It’s OKAY to be scared. Being scared means you’re about to do something really, really brave.” ? Mandy Hale, The Single Woman: Life, Love, and a Dash of Sass

Exercise Tip of the Month: How long you can go without exercise before you start losing your physical fitness https://www.theladders.com/career-advice/how-long-you-can-go-without-exercise-before-you-start-losing-your-physical-fitness

Exercise of the Month: Not so scary Halloween inspired exercises
https://www.acefitness.org/education-and-resources/lifestyle/blog/2920/7-not-so-scary-halloween-inspired-exercises
https://www.nifs.org/blog/an-october-workout-with-6-spooky-exercises

Sleep/Rest/Recovery Tip of the Month: 9 Surprising Ways Sleep Affects Your Whole Body
https://www.livestrong.com/article/13720162-how-sleep-affects-your-body/

Resilience Tip of the Month: Evening ritual: The 7 things that will make you happy at night
https://www.theladders.com/career-advice/evening-ritual-the-7-things-that-will-make-you-happy-at-night

Performance Tip of the month: How Your Body Uses Protein to Build Muscle
https://www.menshealth.com/fitness/a29458555/what-is-protein-synthesis/?source=nl&utm_source=nl_mnl&utm_medium=email&date=101419&utm_campaign=nl18300891&src=nl

Energy/Productivity Tip of the month: Beating Procrastination
https://www.forbes.com/sites/entrepreneursorganization/2019/10/10/beating-procrastination/#6507db5f417e

Nutrition Tip of the Month: What the DASH Diet Is and Why Doctors Call It One of the Best Diets for Our Health
http://krikrek.com/what-the-dash-diet-is-and-why-doctors-call-it-one-of-the-best-diets-for-our-health/

Weight Management Tip of the Month: The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds
https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html

Injury Prevention Tip of the Month: Should You Work Out Twice a Day?
https://www.menshealth.com/fitness/a19539530/is-it-safe-to-work-out-twice-a-day/

Dr Bruce

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

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

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