| REFER-A-FRIEND |
Personally
Fit offers members a FREE month of fitness dues for referring a friend
who signs up for a 6 month membership. We will also give
your friend an additional FREE month of fitness dues. The more friends
you refer, the more FREE months you can receive.
Some restrictions do apply. Please see Nancy for more details.
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Dear Patti,
With the start of the month of June, we officially welcome summer and look forward to warmer days and clear skies.
This
month we bring you an interesting article on Exercise and Diabetes.
If you have diabetes or know someone who does make sure to read
the article by Cathie and forward to a friend. With summer picnics
coming, you will not want to miss our delicious recipe this month for
black bean salad. And, if you want to kick off summer by trying
something new, consider treating yourself to a Thai massage!
As always, our staff here at Personally
Fit takes great pleasure in making sure each and every visit you
make to the club safe and enjoyable. If there is anything we
can do to help you, please let us know. Stay Active, Stay Healthy and PERSONALLY FIT!
Doris, Jim, Brian, Cathie
P.S. Go Padres! Fun Fitness Fact to impress your friends - Your tongue is the only muscle in your body that is attached at only one end.
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Exercise and Diabetes by Cathie Gillespie, MSPT
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Did you know:
- Diabetes was the seventh leading cause of death listed on the U.S death certificates in 2006
- Heart disease and stroke is two to four times higher among people with diabetes
- About 30% of people with diabetes ages 40 or older have peripheral neuropathy.
These are just a few complications from a silent disease that can easily go undetected.
Diabetes can be
classified by Type I or Type II. Type I is the most common form
seen in about 5 - 10 percent of those with diabetes, and is known as
"Juvenile Onset." Type I is defined as the body's inability to
produce insulin, whereas Type II is when the body is not able to produce
enough insulin, or the cells of the body are insulin resistant.
Type II, or more
commonly known as "Adult Onset Diabetes", has seen a dramatic increase
in incidence over the past several years. In 2007 between the ages
of 40 - 59 there were 819,000 people diagnosed with Type II
Diabetes. Unfortunately, there has been more of an increase in the
younger population between the ages of 20 - 39 years. This is due
to the prevalence of poor nutrition combined with the lack of
exercise.
More often than not a
person can improve their blood glucose levels by implementing an
exercise program. Did you know that by exercising
aerobically such as running or walking on the treadmill, biking or
swimming 3-5 times per week for 20-30 minutes combined with a strength
program 2-3 times per week can improve one's glucose control and insulin
resistance? This exercise program will also promote improved
hypertension values, decrease chances of peripheral neuropathy by 50%,
and stimulate weight loss!
At Personally Fit, we
are ready to help you start that process. A simple referral
from your physician will suffice for a comprehensive physical therapy
evaluation and instruction of a safe exercise program. In
addition, our staff of knowledgeable trainers is qualified to customize a
program that will fit your individual needs. Furthermore, we
offer group classes from aerobics, Mat Pilates to circuit training that
can make a positive difference for the rest of your life.
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Exercise of the Month - Foam Roll Chest and Upper Back Stretch
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The foam roll is an exceptional tool that can be used to improve posture as well as joint and soft tissue mobility. Two of our favorites at Personally Fit are the Chest Stretch and "Y" stretch.
Typically,
the chest becomes tight pulling the shoulders forward while the
thoracic spine or mid back becomes more kyphotice, thus creating a
postural imbalance. The chest stretch promotes flexibility within the anterior girdle or the chest and shoulders.
The
"y" stretch is very beneficial at gaining additional mobility within
the thoracic spine and achieving flexibility throughout the chest and
lattisimus dorsi muscle.
These stretches can be preformed daily for a count of 30 sec to 1 minute with 3-5 repetitions.
Check out our Foam Roll class offered Monday and Wednesday mornings. This is a great way to gain more flexibility, stability, strength and postural awareness.
Chest Stretch
"Y" Stretch
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Black Bean Salad
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This
salad is full of fiber, antioxidants and contains heart healthy fat. If
desired, you can add in chopped tomatoes and/or avocado for variety and
color.
- 1 can (15 ounces) black beans, drained and rinsed
 - 1 1/3 cups frozen whole kernel corn
- 1 cup diced red bell pepper
- 4 green onions, chopped
- 1/4 teaspoon onion powder
- 1/4 teaspoon dried oregano
- 1/8 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper
Dressing
- ¼ cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
Combine all except the last two ingredients. Pour dressing over mixture and toss well.
No one likes being told what to do - even if it's the right thing! The
difference between a temporary diet plan which leads to frustration and
weight regain, and an individual diet consultation with an RD is
tremendous! An experienced RD listens to you,
considers your lifestyle, medical status, and fitness goals and can
design a personalized program with these important factors in mind for sustainable and realistic results. Don't miss an opportunity to achieve optimal health without gimmicks.
Janice
Baker, B.Sc., M.B.A., R.D., CDE, CNSC is offering a
spring cleaning "special" exclusively for Personally Fit members - 10%
off an initial consultation and no- gimmick individualized meal
plan.
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JSM BodyWork Therapeutic Thai Massage
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JSM BodyWork
focuses mainly on Thai massage and Thai reflexology, and will provide a
unique combination of excellent massage therapy with value pricing.
JSM BodyWork is the answer to an increasing demand for stress and pain relief.
What does Thai massage feel like?
- Thai massage is more energizing and rigorous than more classic forms of massage.
- Thai
massage is also called Thai yoga massage, because the therapist uses
his or her hands, knees, legs, and feet to move you into a series of
yoga-like stretches. Many people say Thai massage is like doing yoga
without any work.
- Muscle compression, joint mobilization, and acupressure are also used during treatment.
- People describe Thai massage as both relaxing and energizing.
What should I expect during my visit?
- Thai massage is usually done on a padded mat on the floor.
- No oil is applied, so you are fully dressed. You are usually asked to bring or wear comfortable clothing to the massage.
- A typical Thai massage is 60 minutes.
Offered Tuesdays and Thursdays at Personally Fit.
Please call 858.560.9999 to schedule an appointment today.
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