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

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

JFK FFC Weekly E-mail 10-30-09

Please limit individual use of a particular piece of cardiovascular equipment (bikes, treadmills, ellipticals, steppers, rowers) to 30 minutes during peak hours (11:30-1:30pm)

Cancellation of the Monday Nov 2nd African Dance group exercise class

Hand Sanitizer now available to the right of the fitness center door as you exit the facility

Excuse of the Week: “I’m too busy running around trying to find the perfect Halloween Costume.”

Song of the Week: Just like a ghost, you’ve been a-hauntin’ my dreams, So I’ll propose on Halloween. Love is kinda crazy with a spooky little girl like you. ~Classics IV
http://www.youtube.com/watch?v=T6g_hfwWuZY&feature=related

Quote of the Week: If a man harbors any sort of fear, it makes him landlord to a ghost.  ~Lloyd Douglas

Quizzes of the Week : Halloween Quiz: http://encarta.msn.com/quiz_232/Halloween_quiz.html

Sleep Tip of the Week: Full Moon & Sleep http://webcenters.netscape.compuserve.com/homerealestate/package.jsp?name=fte/moonaffectsleep/moonaffectsleep

Nutrition Tip of the Week : Halloween Candy Quiz
http://www.goodhousekeeping.com/health/nutrition/halloween-candy-calorie-quiz
Best and Worst Candy Bars: http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100218844

Resiliency Tip of the Week: Yankee Halloween Trick-or-Treat Safety Tips for Children and Adults
http://www.yankeehalloween.com/safety.html

Exercise of the Week
: Pumpkin Circuit & Pumpkin Press-ups Movie: http://www.gavinwalsh.co.uk/#/halloween-fitness/4519917911

Website of the Week: Best Halloween websites
http://www.halloweenwebsites.com/

Articles of the Week: The History of Halloween http://www.history.com/content/halloween

Trick or Treat!

Dr Bruce

JFK FFC Weekly E-Mail 10-26-09

Please limit individual use of a particular piece of cardiovascular equipment (bikes, treadmills, ellipticals, steppers, rowers) during peak hours (11:30-1:30pm)

Cancellation of the Monday Nov 2nd African Dance group exercise class

Hand Sanitizer now available to the right of the fitness center door as you exit the facility

Excuse of the Week: “I’m too busy running around trying to find the perfect Halloween Costume.”

Song of the Week: Just like a ghost, you’ve been a-hauntin’ my dreams, So I’ll propose on Halloween. Love is kinda crazy with a spooky little girl like you. ~Classics IV

http://www.youtube.com/watch?v=T6g_hfwWuZY&feature=related


Quote of the Week: If a man harbors any sort of fear, it makes him landlord to a ghost. ~Lloyd Douglas


Quizzes of the Week
: Halloween Quiz: http://encarta.msn.com/quiz_232/Halloween_quiz.html

Sleep Tip of the Week: Full Moon & Sleep http://webcenters.netscape.compuserve.com/homerealestate/package.jsp?name=fte/moonaffectsleep/moonaffectsleep

Nutrition Tip of the Week : Halloween Candy Quiz

http://www.goodhousekeeping.com/health/nutrition/halloween-candy-calorie-quiz

Best and Worst Candy Bars: http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100218844


Resiliency Tip of the Week: Yankee Halloween Trick-or-Treat Safety Tips for Children and Adults http://www.yankeehalloween.com/safety.html

Exercise of the Week: Pumpkin Circuit & Pumpkin Press-ups Movie: http://www.gavinwalsh.co.uk/#/halloween-fitness/4519917911

Website of the Week: Best Halloween websites

http://www.halloweenwebsites.com/

Articles of the Week: The History of Halloween

http://www.history.com/content/halloween

Trick or Treat!

Dr Bruce

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