Centered on You

Your children take in everything. They absorb what they see on tv, what they see in the classroom, and especially, what they see at home. It's no secret that obesity is on the rise in the United States. This is particulary true for childhood obesity. As parents, it's so important to not have the mind set of "do as I say, not as I do". If you yourself aren't living a healthy and active lifestyle, how do you expect to change the health and exercise habits of your children?

Developing a family exercise routine is such a simple way to encourage physical activity while really taking the time to bond with one another. Play a friendly competive game of football, go for a Saturday morning bike ride, or just take 20 minutes a day to walk your dog around the block. I have done so much research on how to keep families motivated to stay active together and one helpful website I found was http://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/Default.htm. I really encourage you to check it out and see if there are some tips in there that might be easy for you and your family.

Have you been paying attention to your diet lately? Well, if you haven't been, most likely, your kids arent taking care of themselves either. One way you can help change your childs eating habits is to help them choose healthier meals for lunch.  The website http://kidshealth.org/parent/food/general/lunch.html has some great information about school lunches and is a great resource for both parents and kids to learn about nutrition.

I could go on and on talking about tips and resources for you and your family, but I just wanted to throw some of this information out there to help get you motivated.  As the saying goes, The Apple Doesn't Fall Too Far From The Tree.   So, NOW is the time to actually LIVE a healthy and active lifestyle!  Be the example for your children and help them learn to be strong and fit!

This last Saturday, I decided to check out Erika's conditioning class that she teaches at 10am.  The sun was shining, the heat had risen just a little bit compared to the beginning of the week and I thought it was a great day to get outside and get my workout on.   Now, I exercise.  I may not work out as frequently as I'd like to, but mind you, I keep active.  But I have to say, that Erika's class was by far the hardest class I have ever been to!  But it was all SO worth it!  If you have  hit a plateau in your workout routine or you're just looking for a quick kick in the pants, then you all need to get to Erika's class.   Erika's class is such a great variety of strength and cardio exercise.  And she has such a fun personality, that she really does motivate you when you're catching your breath in between lunges or doing your third set of lifting weights.

Even though I am just a tad bit sore today and stairs are definitely my enemy, I am so happy that I took her class. But don't take my word for it.....Get out there and try her class for yourself!

It’s time to go back to school.  We all want to make sure that the foods we send our kids to school with will offer them the best chance of feeling great and being healthy.  Here are some helpful tips! 

Change The Bread
For a change from everyday sandwich use soft tortillas for wraps, bagels, English muffins, pita pockets or fresh baked rolls.

Create Your Own Snack Mix
Use a selection of small flavorful crackers, cereal, dried fruit or pretzels. Just about anything goes.

Try Different Sandwich Fillings
Alter the sandwich fillings. Consider combinations like diced chicken and corn and avocado, grated carrot and cheddar cheese, or jam and cream cheese.

Quesadillas
Place on soft tortilla in a hot frying pan. Spread with tomato sauce or pizza sauce. Sprinkle grated cheese on top and other fillings like ham, bacon, peppers, onions and tomatoes. Place another tortilla on top and heat until cheese melts. Cut into pizza triangles.

Don't Forget The Veggies
To ensure your child gets her daily requirement of vegetables cut up a selection of carrot sticks and celery sticks. Consider also other veggies like cucumber, ears of baby corn, cherry tomatoes, and zucchini. Pack a small container of dip.

Fruit Cubes
Cut up different pieces of fruit and package in a plastic container. Use fruit or vanilla yogurt as a tasty dip.

Fruit & Cheese Bites
Cheese cubes and grapes make a nice snack or lunch dessert. Pineapple and apple slices dipped in lemon juice also go nice with cheese.

Sandwich Shapes
Remove crusts from bread and cut out different shaped sandwiches using cookie cutters.

Beyond Sandwiches
If your child is tired of bread in any form consider crackers. What about packing a few crackers in your child’s kid lunch box along with turkey slices?  

As we continue to keep our minds and bodies strong, don’t forget about those little ones and their middle of the day energy.  Give the kids what they need!

This Sunday, August 22, most of your instructors will be attending the Les Mills Quarterly workshop here in Kansas City. They will get to learn new training techniques from World Class International Trainers, many from Auckland New Zealand where our Les Mills programs originate! When we launch the new releases in the middle of September, be prepared for some excitement and fun!

Since our instructors will be attending this workshop, we have changed the group exercises classes for that day. All of the regular group exercise classes have been canceled, but we are offering these classes with guest Instructors:

Cardio Kickboxing 9-10 am
Conditioning Class 10-11 am

Have you ever wondered what you can accomplish in 24 hours? I found out after a recent trip to Lake Stevens, Washington.

My first adventure was a climb up Mount Dickerman. My husband and I began our day at 6:00 am. We started by heading to the local coffee drive-thru stand to get a quick latte to start the day. 

It was foggy and drizzling when we started at the trailhead. It was evident that the rain and cool temperatures created a beautiful scenic picture of bountiful greenery that adorned our trail. I never saw so many ferns in one place. They continued to join us as we continued our climb. Once further on the trail, we noticed how tall the trees had become – literally hundreds of feet into the sky. It was an incredible view from the path. After hiking further, we were greeted by a huge waterfall falling from the ledge above us and reaching to the ground below. It was a beautiful sight as we watched the water fall from above. We continued up the trail to stumble upon something that should be foreign in the summer – snow. And lot’s of it on the trail. Although we did not have hiking sticks or hiking boots, we still continued the climb. 

When reaching the summit, it was still foggy and the view was obscured. It didn’t matter. The beautiful greenery and water magic were more than enough to make this trip remarkable. As we headed back to Lake Stevens, we stopped by – you guessed it – a drive-thru coffee shack for another latte.

Our day continued as we made our way to the Eagle Mountain Arabians Ranch for horseback riding. I was partnered with a great gal whose name is Sis. She was a beautiful gray Arabian that was about 10 years old. One of the trainers there observed my riding skills and suggested that I was a “natural”. That gave me confidence since it had been so long since I rode. In the background you could see the Cascade Mountain ridge in the background with its snow covered summits. Once our ride was complete, we of course, made our way to a coffee shack to grab a latte.

We rose the next day at 6:00 am and ventured to – you guessed it – a coffee shack for a latte to start the day. After our stop, we headed to the Lake Stevens Rowing Club. We were greeted by their Master’s Coach (coaches adults) Scott. I was told that he rowed as a member of the Olympic team and has a medal to prove it. He was very friendly and welcomed us with a huge smile. I explained to him that I was experienced, but would be more than willing to fill a boat where he needed a rower. He asked me to bow a boat (this means being responsible for the crew and its course) with novice rowers. I was somewhat concerned since I didn’t know the lake or any of its obstacles. At any rate, “my” crew ventured out to the dock to begin our row in Lake Stevens. I was surprised that Scott allowed me to also do some coaching.  The crew was receptive and excited. They were wonderful and a great bunch of ladies!  We rowed about 10,400 meters that morning.   After our row, we ventured to yet another coffee shack for – you guessed it – a latte.

This was how I spent 24 hours in Washington. 

If you ever get bored or want something new, explore our area and discover all the wonderful activities that can make your exercise time more of an adventure!

We will be wrapping up the Thursday softball league this Thursday night, July 22, with the post-season tournament. It takes three wins to win the tournament and the winner will be crowned the “season champions.” Come on out to watch the most exciting night for softball this week on Thursday night, first games begin @ 6:30.   

And don't forget to join us at our Youth baseball/T-ball post-season pool party. We are having the end of the year party and awards ceremony on Wednesday, July 21 @ 6:00 pm. Athletes will get a chance to enjoy snacks from the snack bar, swimming with friends and family, as well as receive their post-season medal. Don’t miss it, Wednesday night @ 6:00.

It has been so great to see so many people taking classes and working out here this summer. My question is, are you trying something new? Have you worked at shaking up your workout routine? If any of you answered yes to these questions, then YAY You! Our group exercise classes are designed for all exercise levels and all athletic types. Check out our Group Exercise Schedule of over 60 classes a week.

So switch it up! Try something new and get stronger and more fit!

I know it’s easy to just kick back and wrap your big toe around a hunk of sand while you watch all the runners going up the beach, sipping on your favorite drink and smelling of your favorite banana-scented suntan lotion. It’s a vacation, after all. For some, this mental rejuvenation is all that is needed. For me, I don’t relax very well just sitting and watching. I could never sit still as a child, and I’m still a squirmer as an adult. I prefer to do something active, something exciting. After all, we send our children to camp so they can have an enriched vacation full of activities rather than spending all their time in front of the TV. Why not send adults to camp as well?  

Each summer I attend the Women’s Rowing Camp at the Naval Academy in Annapolis, Maryland. All skill levels can participate, from those who have never rowed before to the very experienced. This particular camp provides a very unique experience since it’s held at the Naval Academy. Having never been in the military, it’s exciting to be part of the experience surrounded in the academy life. Sleeping quarters are provided in Bancroft Hall, which is the largest single dormitory in the world. Breakfast and lunch are served in King Hall, which seats about 3,000 midshipmen each meal. My experience also included observing marching and drills, eating with the midshipmen, 2 am announcements over the PA system, waking to the 0630 alarm in the dorms, and having access to areas visitors cannot normally view. Nautical time is used on campus for time keeping, so I quickly had to learn the ship’s bell sequence. I also enjoyed the night life in Annapolis itself, which has some of the finest seafood restaurants in the country. Annapolis is also the sailing capital of the world, where hundreds of sailboats can be seen on the Chesapeake Bay. Then there’s the rowing part.  

Each day started at 0700 and ended at 1800. From the first day of camp, I was thoroughly engrossed in a maze of activities. Twice a day I rowed for two hours on the Severn River while being coached by some of the finest college coaches in the country. I also attended a wonderful seminar on strength training conducted by the Navy strength coach. In addition, I attended numerous seminars on performance enhancement, coxing, rigging and rowing technique. This year also included a long rowing trip to “The Round”, which is a large bay-like area on the Severn River. The week concluded with three high energy races and a silent gunwale salute past the academy cemetery.  

Each year I come away feeling refreshed and excited about having new found knowledge that will help me in my career as a personal trainer and as a rowing coach.  And, best of all, I also have lasting friendships with people from all over the country that I may never had met otherwise.  

The Naval Academy also offers rowing camps for boys and girls.  More information on the Navy Rowing Camps can be found on http://www.navycamps.com.  

Ok:  So now that you are in the middle of summer, you are out lying by the pool, sucking up the sun’s rays and exposing the masses to that wonderful “beach body” that you worked on all winter. What? You don’t have that “beach body” that you had hoped for? Well, all is not lost. Here are some tips to help you on your journey.

Muscle Toning?  What does that REALLY mean? “Toning” has nothing to do with the size of a particular muscle. Toning refers to making a muscle lean by burning “intramuscular” fat, and conditioning the muscle for better performance. Toning exercises with weights (resistance training) will NOT make you ladies bulky. It is extremely difficult for women to “bulk up” simply by performing toning exercises. Women just do not have the testosterone that the men do to help them build mass. Using weights to tone muscles will just make you look trim, tight and tone. Currently, I am training all of my personal clients with kettlebells. And according to ACE and other reliable scientific sources, kettlebells are “twice the results in half of the time.”

Here is a sample of a muscle toning program that I use with my clients. Each session is approximately 45-55 minutes, including a 5 minute warm-up and a 5 minute cool-down.

Monday: Back, biceps, hamstrings, glutes and lower abs.

Tuesday: Chest, shoulders, triceps, quads, upper abs and obliques.

Wednesday: Rest and relax. Spend time with friends. Go see a movie.

Thursday: Back, biceps, hamstrings, glutes, and lower abs.

Friday: Chest, shoulders, triceps, quads, upper abs and obliques.

Saturday: Rest and relax. Spend time with family, Work on home projects.

Sunday: Perform a moderate-high intensity cardio-only workout for 30-60 minutes.

Have fun, stay safe, and “Exercise does a body good.”

The first week of camp was a great success and our pool is up and running smoothly. We have some exciting events here at The Center I wanted to share with you that will be fun for the whole family!

On Sunday, June 27, we will be hosting the Youth Triathlon. We hope that your child is registered because it is sure to be a really fun and active morning for all of the participants.

Also, we are throwing our Member Appreciation Pool Party to celebrate you, our members! The Member Appreciation Pool Party will be on July 11 from 11 am-4 pm. This special event will feature great music, wonderful food specials, including $1 drink & hot dog/hamburger combos, and a very special visit from the "Beauty and the Beast" characters! You can even bring your friends for just $1 each! Lap swimming will be offered in the indoor pool only so that the entire outdoor pool can be used for play. Plus, all members & guests that attend will be entered in a raffle to win an iPod Shuffle!

We hope to see you and your family celebrate with us in all of these really great events!

Come on out to the Sam Gould Softball Fields and check out some of the exciting and ultra competitive games that are being played in our Adult Softball League. We have 8 teams playing Thursday nights and 4 teams playing on Sunday mornings. Thanks to Sam Gould for the generous donation of the new lights on field #3, we are now playing over 10 games a week here at the JCC.

New this year, we have made the exciting change of adding a double header league to our Thursday games. All of the teams in the Thursday League seem to really enjoy this new format. These Thursday night games take place from 6:30-10:30 pm. Our Sunday league has turned out to be more competitive than ever before. All of these games are extremely close and fun to watch. Games start on Sunday mornings around 9:45 am.

So we'll see you on the field for some of the best Adult Softball action in KC.

Summer is underway, camp has officially started, so now it's time to think about YOU! We offer great group exercise classes that will challenge and encourage you to try something new! You may just find a fun and great new workout!

Check out our Group Exercise Schedule of over 60 classes a week. We offer a variety of classes that will appeal to all exercise levels.

And remember, as a Center Member, these classes are FREE! So get involved! It has never been so easy for you to Get Fit, Be Fit and Stay Fit!

We are all very excited to host the annual Youth Triathlon on Sunday June 27 at 7:00 am! This is such a fun and healthy way to get your child involved in fitness and to help them build self esteem. If your child is between the ages of 4-17, sign them up today! The Triathlon includes swimming, a bicycle/tricycle ride and a run. This fun day will also have food, music, awards and prizes! Each participant gets their own medal, t-shirt and hat while two contestants have the opportunity to win a brand new bicycle from Bike of America!

If you are interested in registering your child for this years Triathlon, register online through Active.com . If you register by June 25, participation fees are $41 per individual/$75 per team. If you register after June 25, fees are $51 per individual/$85 per team.

If you have any questions at all, feel free to contact me at 913-327-4693. We all look forward to seeing your child compete on June 27!!

Yes, I know that it's nice to be able to pay the bills and live comfortably. But is there a feeling of exuberance and excitement in paying the bills? As I get older I find that wealth is much more than money. It's the excitement of doing something new, something bold or something very relaxing. There's that feeling of passion when you climb a huge mountain in the Rockies for the first time and, when getting to the summit, being in awe of the beautiful landscape that lay at your feet. There's that feeling of passion when you spend the evening rowing across the lake, only to spy the bald eagle that eluded you all summer, soaring over your head carrying a fish in its feet. There's that feeling of passion when you spend your entire soccer season never scoring a goal, only to net that first goal that turns out to be the game winner. There's that feeling of passion when you ride your bicycle 100 miles, realizing that there is nothing between you and nature - it's above, below and all around you. There's that feeling of passion when you sit on the beach and watch the sunrise while the tide rolls out, listening to the waves as they break the shore.

Passion comes in all different feelings for all of us. Passion is what drives us to be better, stronger, faster and more excited in life. Passion drives our mental well-being that enables us to become more active and vibrant with our physical lives. Passion is the true wealth we gain as we experience life. Take the time to find those things that can bring passion and wealth to your life. You'll be all the richer for it!

It's time to start thinking about your plan for summer time exercise. Always true in my fashion, I have tips to help you ease into your summer workout routine to ensure safe and healthy results.

• Always have a plan. It's important to set up a routine and a schedule for what type of summer activities that you'd like to do. Always do your best to stick to that plan. There is no rush! Summer isn't going anywhere.
  
• If you're struggling with finding activities or knowing how to safely work out in the summer, find someone active outdoors and have them help you learn how to get started correctly.
  
• I know the sun may look inviting, but be mindful of those rays. On your first day of outdoor activity, do not stay outdoors for the entire day or you'll burn to a crisp. If you get too much sun on the first day, you could potentially be out of other activities because you're nursing a sunburn.

And always remember, HAVE FUN! If you have a bad attitude, then you won't see results. Get out there and enjoy your summer.

Wow! Where did Spring go? One day it was cold and rainy and the next it is hot and muggy. The only good thing about the weather is the Outdoor Pools open this weekend and the weather is helping to warm up the water. The 50 meter pool was up to a whooping 75 degrees yesterday. That is still on the chilly side by my own personal standards but to give a reference point--swim teams like to practice in water that is 78 degrees. Hopefully by Saturday we will have some more sunshine and the water will be up to 80 degrees which is a refreshing and enjoyable temperature.

FYI - The Outdoor pool hours for the weekend are:

Saturday - Adult lap swim 7:30 - 9:00 am
All pools open 12:00 - 6:30 pm

Sunday - Adult lap swim 7:30 - 9:00 am
All pools open 11:00 a.m. - 6:30 pm

Monday - All pools open 11:00 am - 4:30 pm.

Help us make this a great opening weekend!

Summer is just around the corner and I want to let you know about the exciting changes in our Youth Fitness Zone. We are ready to get your children engaged in all the new additions that we've made in our program! Stop by and see the new equipment and games for the Wii. These changes make it a great way to get active in the fun fitness at The Zone.

Starting June 1, 2010, The Zone Summer hours are:

Monday-Thursday: 8:30 am-1:00 pm & 3:00 pm-8:00 pm.
Friday: 8:30 am-1:00 pm & 3:00 pm-6:00 pm
Saturday & Sunday: 9:00 am-4:00 pm

Our hours for Memorial Day are 9:00 am-1:00 pm and the facility hours are 8:00 am-5:00 pm.

And don't forget, the Youth Triathlon is June 27! The staff and I are all really excited to get the kids trained and ready for this event on June 27 at 7:00 am.

Softball season here at the Center is set to kick off in just a few days. The Sunday morning softball season will begin this Sunday, May 23.  This is a chance for you to get out, dust off the cleats and knock the ball around the park a bit. Games start on Sunday mornings around 9:45 AM.  Our second softball league takes place on Thursday nights and is set to start on Thursday May 27.  This ultra competitive league is some of the best softball action that you will see in KC.  New this year, the league has gone to a doubleheader league, which means more softball for everybody! Come out and check it out, games take place from 6:30 – 10:30 on Thursday nights. 

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan

With New Year's resolutions long made and broken, many of us wonder why we didn't succeed. We thought we worked hard, tried to watch what we ate, tried to cut back on drinks, but didn't see results and gave up. In some cases, we ran into brick walls. We used work as the excuse for not exercising, we used travel as the excuse for not watching what we ate, and generally just gave up and let life take it's hold on us once again.

Take a look at your lifestyle. You may consider yourself active if you work out hard for an hour each day. But you may be sitting at a desk for the rest of the day, sitting at home watching TV once you get off work, then going to sleep. One hour of activity out of 24 is not really active. The American College of Sports Medicine (ACSM) considers someone active if they exercise for 3 or more consecutive hours each day. It would be hard to believe that any of us fall in that category. But we can make changes that will help us achieve our goals, even when we run into those brick walls.

Trying different ways to stay on track can take time and patience. Sometimes you just need to take a step back and see your daily routine as a whole. Then, look at each piece and where you can make changes. Take a look at the activities you are doing. Is the intensity high enough? Are you exercising frequently enough? Are you eating the right number of calories and the right foods? There are opportunities to make changes. Use the stairs instead of the elevator, walk or ride a bike to work instead of driving, eat an apple instead of that candy bar. Even small activities can make a difference. If you are on a conference call, instead of sitting at your desk during the call, go ahead and walk around the office while you speak. Instead of e-mailing or calling your co-worker, walk down the hall and visit their office. If working out after work is a challenge, trying working out before you go to work. If eating out is a challenge, try eating at home more frequently or preparing your meals to take with you.

The big thing to remember is that results take time. Losing weight can take time, getting back into shape can take time. Once you find the right mix of exercise, eating and daily activities, you will start to see your goals realized. Don't give up and keep trying!

Summer softball leagues begin at the JCC in just a few short weeks. Before you know it the season will be here and the fields will be lit up for play on Thursday nights. We're extremely lucky this season because we've had a generous donation from Sam Gould to allow lights to be installed on an additional field, giving us the ability to now play night ball on two of our fields. This means we'll have twice as much action going on. Teams can sign up by calling the member services desk, 913-327-8010. League play begins on May 27, so get your team signed up ASAP!!!

I am an avid cyclist. I began cycling about 10 years ago. I love being outdoors and I love the landscape. But when you do something five times a week, you start to get bored. One day I was surfing the internet and discovered rowing in the Kansas City area. Imagine that, rowing in the heartland! With outdoor sports comes indoor winter training. They call it the contraption of the devil - the dreaded erg. You learn very quickly that this wonderful piece of fitness equipment called an ergometer can be your best friend in the winter months. I can't think of a better way to prepare for what lies ahead for the Spring outdoor sprint season, both for cycling and rowing. I spend my winter months "erging", building up to race pace in preparation for the first set of sprints that start in April. Doing a regular set of interval workouts can help tremendously to prepare for the outdoor season about to begin. I also know that this type of workout helps with just about any other sport such as cycling, swimming and running. And, when the weather doesn't cooperate, it's a great alternative cardio workout. If you are interested and want more information on ergometers, take a look at the Concept2 website. This site contains a lot of training information as well as an online logbook. Check it out! http://www.concept2.com/us/training/gettingstarted.asp

What a pleasant surprise this week.I’ve had several massages done here before and afterwards I always feel mellow and relaxed.  This week the therapist added some Thai massage and afterward I could not believe how relaxed yet energized I felt.  It was like a couple cups of coffee without the caffeine!  I’m hooked.  The next massage I schedule will be a Thai massage.  I knew there was theory behind the art of Thai massage but I guess somewhere in the back of my mind I was still skeptical.  Those doubts are gone.  I have felt the results first hand.  I love it. I’m already looking forward to my next Thai massage.

It is spring break week and we are seeing a lot more people in the facility. I just wanted to give you hours for open gym and the Youth Fitness Zone.

GYM
(at least one side will be open during the times listed below)

Tuesday, March 16
OPEN GYM 12 pm to 10 pm

Wednesday, March 17
OPEN GYM 12 pm to 6:30 pm

Thursday, March 18
OPEN GYM 12 pm to 10 pm

Friday, March 19
OPEN GYM 12 pm to 6 pm

YOUTH FITNESS ZONE: 30, 60 or 90 minute workouts for your kids!!!

*Please remember to check your child in and out of the Youth Fitness Zone. You must remain in the building while your child is exercising.  

Monday, March 15 through Thursday, March 18
9:00 am-12:00 pm
3:30 pm-8:00 pm

Friday, March 19
9:00 am -12:00 pm
3:30 pm-6:00 pm

Saturday, March 20 and Sunday, March 21
9:00 am-4:00 pm

Have a good week and we will see you at the J