Dear FitRec Family,
During this time of uncertainty, it is our priority at FitRec to aid our members in staying fit and healthy. While our doors are closed, we will be providing you with an online platform to keep you healthy and active while at home. Let me introduce you to “Wellness Wealth,” where you will be able to find workouts, fitness and nutrition tips, and a wealth of other knowledge from our talented team of personal trainers and fitness instructors.
This new platform, along with our existing “Trainer Tidbit” and “FitRec Family Focus” will be updated frequently to keep you engaged at home.
April 4, 2020
Jana Terborg, FitRec’s Assistant Director for Fitness Programs, promised to share one of the recipes she has making at home during the closure a couple of days ago on our FitRec social media platforms and here it is. This is a fun and easy meal! Many of us don’t always have the time to cook, so this is a great time for us to rediscover our kitchens. Hope you enjoy!
4 red or green peppers, sliced in half
2 tsp olive oil
1 pound ground turkey or chicken
2 tsp Italian seasoning
1 tsp garlic powder
1/2 tsp kosher salt
1/4 tsp red pepper flakes
1 can (15 oz) no salt added diced tomatoes
1 1/2 c cooked brown rice
1 c shredded mozzarella cheese
1/2 c Parmesan cheese
Heat oven to 375 degrees F. Coat 9×13 dish with non stick spray and lay peppers face up in pan. Heat olive oil in skillet over medium heat. Add turkey (or chicken) and all seasonings. Cook until brown (about 4 minutes) then drain excess liquid. Add diced tomatoes, let simmer for 1 minute then remove from heat. Stir in rice, 1/2 c mozzarella, and 1/4 c Parmesan. Fill peppers with mixture and top with remaining cheese. Bake uncovered in oven for 30-35 minutes.
April 1, 2020
“Be more mindful.”“Take time for you.”“Calm the mind.”“Meditate.”
You may have heard a phrase or two like these as tips for helping during stressful times? But do you struggle with understanding what it all TRULY means?
First let’s address the key question, what does it mean to be mindful? In simple terms it is “paying attention”. When we pay attention to the way we feel during certain moments of stress and anxiety we can find the trigger points. These moments that set us off we can control by perhaps not putting ourselves in those situations. But what happens when we have no choice and must be in those situations? Meditation!
What is Meditation? Meditation is a practice where a person focuses the mind on a particular object, thought, or activity. This then helps train attention and awareness, leading to a clear and emotionally calm mind and body. Some studies have found that when you meditate it can help relieve stress including minimizing anxiety, reduce inflammation, and improve memory and attention.
How do you meditate? This seems to be the biggest problem outside of understanding WHAT meditation is. There are many different ways to meditate including the obvious of sitting silently in a quiet space for a specific duration of time. Other ways of meditation can include:
- Walking meditation
- Cooking or baking
- Listening to music
Meditation looks and feels different to every person. The biggest way someone can help themselves to meditate is to try different ways and styles to see what works for them. Mindful.org has a list of FREE apps that people can download to guide pthem through mindfulness and meditation. Their list includes:
Free Mindfulness Apps (https://www.mindful.org/free-mindfulness-apps-worthy-of-your-attention/)
- Insight Timer – https://insighttimer.com/
- Said to be the“largest free library of guided meditations on earth.”
- Smiling Mind –https://www.smilingmind.com.au/
- “Thrive Inside is a special COVID-19 initiative to help you proactively support your psychological wellbeing while you’re spending extended periods of time at home.”
- Stop, Breathe & Think –https://www.stopbreathethink.com/
- Has activities specific for children and educators
- UCLA Mindful – https://www.uclahealth.org/ucla-mindful
- Has options for Spanish and english
- 10% Happier – https://www.tenpercent.com/
- Offers meditations from the worlds top experts including specific meditations for “coronavirus sanity”
So take some time today to create a little mindfulness and space for you to stay happy, healthy and sane.
March 28, 2020
FitRec Live begins on Monday, March 30! We are bringing group fitness classes to you by live streaming right to your living room. Join us on the app, Zoom, three times daily with your talented FitRec instructors to take you through a 30-minute workout.
- Download the app Zoom and create an account first before joining the first class. The app is FREE.
- All participants will be muted upon entry into class. You can “unmute” yourself if you would like to interact with your instructor or other participants.
- All classes are 30 minutes in length; you can log in up to 5 minutes before the start of class, and “hang out” for 5 minutes post-class.
- Your instructors recommend having your video turned on for class if you are able; this creates a greater community and gives instructors the opportunity to instruct you effectively.
- All classes will be using minimal equipment; however, instructors may have you use household items to enhance your workout. They will let you know before class begins what is needed.
- Classes will be recorded and posted to the FitRec website to be viewed later if you can’t make it to class. Please note that these videos are subject for use on other platforms, so if you prefer to not be seen, you can opt to keep your video feature turned off.
- If you choose to exercise to these videos or live stream workouts, you do so at your own risk and acknowledge that the exercises carry an inherent risk of physical injury – particularly if you have a history of health problems or any previous injuries. To the extent permitted by law, the Health, Fitness and Recreation Center (FitRec) and its affiliates disclaim any and all liability in connection with the exercises in this video and any instructions and advice provided.
To join FitRec Live on Zoom:
Meeting ID: 534 947 5232
Monday, March 30
10-10:30am: Dance Cardio with Mariah M.
12:15-12:45pm: Muscle Work with Lisa P.
4-4:30pm: Hatha Yoga with Andrea G.
Tuesday, March 31
8:30-9am: Vinyasa Yoga with Erin S.
11-11:30am: Sit & Fit with Melanie H.
4:30-5pm: Pilates Barre with Kate B.
Wednesday, April 1
10-10:30am: Les Mills GRIT with Lisa P.
12:15-12:45pm: Lengthen to Strengthen with Anna-Marie F.
4-4:30pm: Cardio Fusion with Dawna L.
Thursday, April 2
8:30-9am: Restorative Yoga with Joanne C.
11-11:30am: Pilates Mat with Melanie H.
4:30-5pm: Muscle Work with Jay G.
Friday, April 3
10-10:30am: Core Blast with Erin A. (No video recording due to technical issue)
12:15-12:45pm: Tai Chi/Meditation with Nancy N.
4-4:30pm: Les Mills GRIT with Nancy B.
Saturday, April 4
9-9:30am: Muscle Work with Lisa P.
10:30-11am: Lengthen to Strengthen with Anna-Marie F.
Sunday, April 5
9-9:30am: Les Mills BODYCOMBAT with Lisa P.
10:30-11am: Hatha Yoga with Joanne C.
Future classes and weeks will be added to our FitRec Live! page found HERE
March 26, 2020
The latest installment of “Wellness Wealth” is brought to you by Group Fitness instructor Erin Stevenson. Erin is focused on the importance of developing a daily routine and starting your day off on the right foot. See her contribution below.
As we’re all home trying to figure out this new normal, some may find it harder to get the day started. The biggest and most important thing is to “make your bed.”
Admiral McRaven has a famous speech discussing about the importance of making your bed (watch video clip here), completing one and the first major tasks of the day to succeed. Just because this new normal has caused us to put a major shift to our normal day to day, it doesn’t mean we have to forgo the simple tasks to get the day started or even make a new routine.
Here are some simple tricks to get your mind and body right as you find the new schedule at home:
- Set your alarm: Get up at a reasonable hour to get the morning task done that you would do as if you were going to the office. Working from home or staying at home shouldn’t be treated as a vacation.
- Get dressed: Even though it is o-so comfy staying in your pjs when sending out the emails, you will feel more impowered once you are dressed for the day to actually get things done.
- Set working hours: Weather you are working from home or stuck at home, put a timeline together of when you are starting and finishing your tasks. Make sure you set time aside to eat and MOVE. Go for a walk on your “lunch break” or schedule a time to call a friend and socialize.
- Create a Task List: Write it down! What are you trying to get done in the day or by the end of the week. When you see it written on paper it reminds you to continue to work towards that goal. There is also nothing better then crossing out something once it is completed.
Stay off social media and TV: Do your best to leave social media scanning for the mornings, evenings and perhaps during your ‘” lunch break”. I know it is difficult as we are trying to take in all the new updates about what is going on but minimize the distractions so you can accomplish your tasks.
March 23, 2020
Here are a pair of free workout trials from FitRec’s vendor partners, Precor and Spinning®. These trials were provided by FitRec Facilities Coordinator, Ellen Papan. Enjoy the free trials during your time at home to help stay fit and healthy. Special thanks to these two vendors for providing these trials!
TRX App for At-Home Workouts
Here is the code to access the TRX app at no charge for 6 months:
NEW TRX APP USER:
- Go to TRXStart.com
- Create profile and use code
- Download TRX App in App Store or Google Play
- Use login information from profile creation
If you have the app, email email@example.com with the code and that you got it through Justin Mitchell at Direct Fitness Solutions and they will update.
Spinning® Workouts at Home Free for 60 Days
To get 60 days free and start riding:
- Visit tv.spinning.com/join
- Choose the monthly or the annual plan (billing starts after the free 60 days, but you can cancel anytime)
- Create account and enter code: PRE60DAY at checkout
March 19, 2020
Our second installment has been provided by our partner, Les Mills International, who is offering an exclusive, free platform with access to 95 workouts of all different varieties.
They know that staying fit and active is the best way to build a strong immune system and stay healthy. Since you can’t make it to our club right now due to the Coronavirus outbreak, they are offering a free option to help keep you active and working out at home.
This platform is free to use and will not collect any data from users. It has 95 workout options across 8 categories that are ready to play right now. The workouts will remain open and available as long as the Coronavirus situation continues to cause disruption. Special thanks to Les Mills US for making this available to our members and guests.
Find the link HERE.
Please continue to watch your e-mail, the FitRec website, and social media platforms for the latest editions of “Wellness Wealth.” Most importantly, take care of yourself and your loved ones during this difficult time.
March 17, 2020
This first installment is shared by personal trainer, Tim Grutzius. He provides some helpful tips from the American Psychological Association (APA) on ways to view the constant news coverage regarding the outbreak. In the coming days, FitRec will be releasing more “Wellness Wealth” content on its website, so be on the lookout for future installments.
- Keep things in perspective. Take a deep breath and remind yourself that most people who contract COVID-19 will only experience mild symptoms. Work is being done to help people who may be more vulnerable to the coronavirus, such as senior citizens and those with underlying health conditions. As coverage increases, it’s important to take the necessary precautions to keep your family and loved ones healthy.
- Get the facts. It is helpful to adopt a more analytical approach as you follow news reports about the coronavirus. You will also want to verify information that you receive from family, friends or social media. The U.S. Centers for Disease Control and Prevention has a webpage dedicated to information on the coronavirus outbreak. You may also find useful, reputable information from local or state public health agencies or even your family physician.
- Communicate with your children. Discuss the news coverage of the coronavirus with honest and age-appropriate information. Parents can also help allay distress by focusing children on routines and schedules. Remember that children will observe your behaviors and emotions for cues on how to manage their own feelings during this time. You may want to limit how much media they consume to help keep their anxiety in check.
- Keep connected. Maintaining social networks can foster a sense of normality and provide valuable outlets for sharing feelings and relieving stress. You can maintain these connections without increasing your risk of getting the virus by talking on the phone, texting or chatting with people on social media platforms. Feel free to share useful information you find on government websites with your friends and family. It will help them deal with their own anxiety.
- Seek additional help. Individuals who feel an overwhelming nervousness, a lingering sadness, or other prolonged reactions that adversely affect their job performance or interpersonal relationships should consult with a trained and experienced mental health professional. Psychologists and other appropriate mental health providers can help people deal with extreme stress. These professionals work with individuals to help them find constructive ways to manage adversity.