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

Weight Management Tip of the Month: How Much Weight Can You Lose in a Week?

Injury Prevention Tip of the Month: How to Get Rid of Knee Pain (Plus, 6 Common Causes)

Dr Bruce

Bruce Cohen, PhD

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 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

Song of the Month: Won’t Back Down

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

Sleep/Rest/Recovery Tip of the Month: 9 Surprising Ways Sleep Affects Your Whole Body

Resilience Tip of the Month: 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

Energy/Productivity Tip of the month: Beating Procrastination

Nutrition Tip of the Month: 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

Injury Prevention Tip of the Month: Should You Work Out Twice a Day?

Dr Bruce


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




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:


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

Song of the Month: Point of Know Return – Kansas



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


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


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


Resilience Tip of the Month: 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



Perspiration-Inspiration Article of the Month: 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


Website of the Month: NPR LifeKit




Dr Bruce

Bruce Cohen, PhD



January 2019


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






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

Song of the Month: Choosing the best music for exercise

Recommended Music Pace (beats per minute) for different types of workouts

What type of workout (beats per minute) are your favorite songs suited for?

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

Exercise Tips of the Month: The Strength-Training Machines You Should Learn To Use In Your Gym

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

Nutrition Tip of the Week: Artificial Sweeteners Are Linked to Weight Gain—Not 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

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

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

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
Vermont Fall Foliage by aerial drone

Exercise Tips of the Month: 30+ Exercises You Need to Do ASAP If You’re Working on Booty Gains

Sleep/Rest/Recovery Tip of the Month: You Asked: Why Do I Always Wake Up at 3 A.M.?

Resilience Tips of the Month: Struggling to Get Motivated? Don’t Ask for Advice–Give It
These are the reasons you can never make a decision

Nutrition Tip of the Week: Here’s the Science That Explains Why Drinking Diet Soda Makes You Gain Weight

Weight Management: 11 People on What They Learned from Losing 100 Pounds (and Keeping It Off) — Smart Start

Perspiration-Inspiration Article of the Month: 70-Year-Old Ohio Woman Runs Insanely Fast Marathon in Chicago

Website of the Month: Leaves be free….free falling

Social Media of the Month: 12 Fall Foliage Web Cams for Leaf Peeping Online

Quiz of the Month: Quiz: Do You Know Your Muscles?

Dr Bruce

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


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


10 Balance Exercises That Will Make Every Athlete Better


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


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


Injury Prevention Tip of the Month: 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)


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


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


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


Dr Bruce




This year, South Shore Support Services, Inc.’s (SSSSI) annual golf/dinner outing is scheduled for Friday, September 25, 2009 at the South Shore Country Club in Hingham, Massachusetts.

This year funding for SSSSI is at a greater need than ever.  SSSSI receives 95% of its’ funding from the State.  As you have read in the news, state funding will be significantly cut for social programs for FY2010.   The week of June 22nd SSSSI offered a Teen Vacation Camp for handicapped teens.  The group went to such places as: Coco Key Water Park in Danvers, Boston Harbor Cruises Whale Watching trip and Wild West Rodeo Show at Marshfield Fairgrounds.  SSSSI offers such outings during an August vacation camp, winter vacation break in December, February school vacation week and again during the April school vacation break.  Activities such as these Camps and Family Supports for Assistance with Adult Children are threatened to be reduced or eliminated in FY 2010.

How much is golf?  $150 per golfer.  How much out of the $150 goes to the charity? $50.

What do you get for your $100 on September 25th?

•    Coffee and donuts donated by Dunkin Donuts.
•    Sleeve of Titleist Golf balls with SSSSI insignia.
•    Re-useable Insulated Lunch Bag with SSSSI insignia.
•    Eighteen holes of golf with cart.
•    Helicopter Ball drop with one $500 closest to the pin winner!
•    Gift bag with tees, discount coupons to Golfers Warehouse, etc.
•    Boxed Lunch.
•    Closest to the Pin awards on all par threes.
•    Longest drive awards for Men and Women.
•    Team awards for low score: 1st, 2nd and 3rd place teams.
•    Outing Booklets with one $100 winner!
•    Dinner catered at the course by Lantana’s Restaurant of Randolph.
•    Door Prize – Thanksgiving Dinner for 8 donated by Whole Foods!
•    Auctions and Raffle items including hotels, sport events, restaurants etc.
•    Dancing to music provided by Plads – a local contemporary band.

Please consider joining SSSSI for its principle fund raising event for FY 2010.  Can’t make golf, then join us for dinner @ $50 per person.  Bring your spouse or significant other.  For the event brochure and more info on the agency visit its website at: southshoresupportservices.com.  If you need further information you can contact John Burt at 617-316-2365 or email him @ john.w.burt@irs.gov.