Aerobic News

By: Mickey Lusco

Pilates is a compliment to your aerobic exercise. Pilates works the core (abdominal and back) muscles using your own weight as resistance. The movements are designed to both stretch the muscle to enhance flexibility and strengthen them resulting in a more stable midsection.

Find your fat burning zone by subtracting your age from 220 and then multiplying it by 70%. Wearing a heart rate monitor to watch your number is best, or you can monitor by exercising at a “chit chat” pace – that’s one that allows you to carry on a conversation without being totally winded but somewhat breathless. It takes 20 minutes to get into your zone and the longer you go the more fat you’ll burn. (Fitter individuals can benefit more at 75-80%).

Hydration. Water loss increases after exercise, when temperature exceed 80ºF or at elevations over 5,000 ft, and most people feel thirsty after such stresses and drink more fluids. (Fluids include the alcohol and beverages, and water in foods) Aside from people over age 65 whose sense of thirst tends to diminish with age, most men need about 15½ cups of fluid a day and women need about 11½ cups. There is no need to guzzle water as your regular diet gives you all the fluid you need. Too much water intake can result in low sodium levels triggering headaches, confusion or worse.

Hamstrings – “Keystone Deadlift” –

1.Stand holding a barbell with an overhand grip at arms length in from of you thighs. Keep knees slightly bent and feet spaced shoulder width. Push your butt back and up by arching your back. This is the starting position. Without changing the angle of your knees, push your butt back as far as you can so the bar travels down your legs. (Keep bar in contact with legs throughout the movement).
2.As the bar reaches your knees, move
your butt back up as far as you can to stretch the hamstrings, then squeeze your glutes and drive heel into floor to reverse the movement back to starting. Do 3 sets of 8-10 reps.

SIX-PACK SCIENCE
“Abs are made in the kitchen”
Your diet plays a greater role in burning belly fat than you workout!

Foot care suggestions­- Aching feet occur more as we age because the layer of fat that cushions the ball of the foot begins to thin. Feet become flatter and corns and calluses become more common.
Keep your shoes on indoors and outside to help protect the feet and prevent falls.
Consider orthotics (over the counter or custom) to relieve discomfort of flat feet, corns, heel pain, etc.
Dry feet well to discourage fungal infections.
Work them out. Write the alphabet with you foot. Pick up small objects (marbles) with toes, and walking, of course.Inspect feet regularly for irritation and abnormalities

DEALING WITH CRAVINGS

There is much speculation about what triggers food cravings. Is it related to hormones, blood sugar levels or a nutritional need in our body? The answers are not clear because most of us have strong desires for certain foods. How do you know if you are eating in response to physical hunger or to a craving? Physical hunger is when you feel a gnawing or grumbling feeling in your stomach, usually every 3 – 4 hours (depending on the amount of food eaten at the previous meal) or there is a time every day when you feel hungry. Cravings are when something stimulates the urge to eat besides hunger, often arising from emotions. Cravings usually don’t last more then a few minutes. Sometimes you may mistake a craving for actual hunger. Prepare in advance to have some strategy in mind to wait about 15 minutes. Consider taking a walk, playing a game, keeping a journal or making a phone call. Drink a glass of water – sometimes you can mistake dehydration for hunger or cravings. If you still have the craving it may be more beneficial to eat a small amount of the food being craved than to eat a larger, unplanned portion later in the day. By eating at regular meal times and planning healthy snacks, you may avoid sudden and intense cravings. Giving in to cravings isn’t necessarily a bad thing. It becomes a problem when you regularly overeat and upset the nutritional balance you are seeking for good health and weight management.

Lydia Fidler, LDN, RD
Licensed Dietitian/Nutritionist

Pilates
By: Carol Conway

New Beginner MAT Series:
Starting March 7th
Tuesday & Thursday – 6:15PM
$60/Members
$75/Non-members

Mat Schedule

Monday 9:30 AM   Intermediate
Tuesday 9:00 AM   Int./Advance
Tuesday 5:30 PM   Intermediate
Tuesday 6:15 PM   Beginner
Thursday 9:00 AM   Intermediate
Thursday 5:30 PM   Intermediate
Thursday 6:15 PM   Beginner

**Carol also offers private & small group sessions on equipment**

Contact Carol to sign up or for more information:
Club: (985) 872-2582
Cell: (985) 855-2219

TENNIS NEWS
By: Kevin P. Ramirez, USPTA

We are anticipating the courts to “fill-up” with the Spring weather approaching and USTA League and Junior matches in progress. Please remember to reserve a court up to 48 hours in advance by calling the Tennis Office direct at 872-2539.

ADULTS:
Thanks to all who participated in the Trapp Cadillac Chevrolet NTRP and Prize Monday Open Tournament! Also a huge thanks to Harold Haydel of Trapp for sponsoring a GREAT EVENT!!
St. Patrick’s Day Adult Social will be held on Friday, March 17th, starting at 6:00PM.

Ladies…Want to get fit? Improve and energize you game? Have fun?… Join Kevin on Tuesday mornings from 9:45AM-11: 00AM for Heart Pumpin Fitness. The newest fitness game to get a great cardio workout while improving tennis skills… CARDIO TENNIS!

JUNIORS:
Thanks to all players for participating in the Braces Houma Jr. Grand Prix Tournament. A huge THANKS is extended to Albert P. Ellender, D.D.S. for sponsoring the event.
Pewee – Ages 3-5. An introduction to tennis that stresses hand-eye coordination and motor skills through fun games and teaches the fundamentals of the volley with the assistance of “little” racquets and foam balls. Daily treats. Mondays & Wednesdays, 5:15PM – 6PM
Little Tennis – Ages 6-9. Designed to introduce fundamentals, groundstrokes, volleys and proper footwork.
Monday & Wednesday @ 5:00PM – 6:00PM
Junior Tennis – Ages 10-13. Designed for those players that are ready to advance in tennis. This class stresses the application of fundamentals and proper footwork through game-based learning. The class is divided by level.
Tuesdays & Thursdays @ 5PM – 6PM

**One day per week classes are available on all Junior Clinics**
Stop by the pro shop or call 872-2539 for more details
Don’t forget to check out our website at
www.kprtennis.com
For all other tennis inquiries,
call KPR direct at 872-2539

“FIT KIDS” SUMMER CAMP
By: Kathy Stewart

It’s that time again. “FIT KIDS” Summer Camp. Registration is now open. All applicants registering before May 1, 2006 will receive 2 free camp t-shirts. Applications are available at the front desk.
Camp will run from May 29th – August 4th

Registration Fee: $60/Members, $75/Non-Members
Sessions: Members - $100/2nd child - $90
Non-Members - $115/2nd child - $105
For more information, please call 872-2582.

Renaissance Playhouse
By: DeAnn Rowell

The March birthdays will be celebrated on Wednesday, March 15th both in the morning and evening. Cake and punch will be served.

I’m looking for toys for the nursery for ages 6 months – 6 years. If you have any you would like to donate, please bring them. The children love getting new thing to play with. Thanks to the parents for sharing your children with me.

Birthday…
Kathy Greve April 9
Erin Flynn April 13
Karey Kinnard April 22

Anniversaries…
Cindy Bergeron 8 Years