Holly’s Fitness Friday
Hi everyone. I hope you are all enjoying the sun as much as I am today. It’s definitely a taste of spring. When the sun comes out exercise can become last on your list of priorities for the day so I wanted to teach you a one movement exercise that will strengthen and stretch your whole body.
The Plank Walk will stretch your hamstrings and calves and tone your entire body.
Start in a standing hamstring stretch. With your inhale take four step forward with your hands and walk out to a strong plank with core engaged. Hold for a few breaths then with an exhale walk hands back towards feet, keeping core engaged and shoulders down your back throughout the full range of motion. Aim to do 2-3 set with 8- 10 repetitions.
Thanks for reading and have a great weekend!
The Winners Have Been Notified!
Congratulations to the 5 lucky winners! The bids were counted and all 5 Ellipticals will soon have new homes! Thank you to everyone who placed a bid, and thank you to the winners for investing in Portland Parks and Recreation as well as your health and fitness.
Only 6 Hours Left to Save!
Holly’s Fitness Friday
Hey guys! This week check out this video from the Aerobathon 2012 of our group of fitness peeps doing what they do best! It was a blast and I want to thank of you who came and worked so hard! This is a taste of my Heavy Metal Class that happens Tuesdays and Thursdays at 5:30. See you there!
http://youtu.be/2LSjZklFf9E
A Serving of Beet Greens a Day Keeps the Doctor Away
On days like today (and unfortunately what looks like the rest of the week), the thing that sounds best to me is a nice big bowl of hot soup to heat my chilly, damp soul. Soups are a great way to pack in the veggies and make sure that we’re getting all of the nutrients our body needs to stay healthy, especially this time of year with sickness ready to pounce at any moment.
Iron is an essential mineral many people know little about. It is a part of the blood cells in the body. The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. About 30% of the body’s supply of iron is in storage, ready to be replaced if any is lost. When iron is low, this oxygen consumption slows down.
Iron deficiency is more common than many think. It is estimated that only 65-70% of all Americans meet their daily recommended intake. When depleted, oxygen circulates more slowly. If the body is low in iron, fatigue, irritability and headaches may occur. If the deficiency becomes significant, this can lead to anemia. If left untreated, anemia can be serious, with potentially life-threatening complications. http://www.sparkpeople.com/resource/nutrition_articles.asp?id=48
When we think of iron rich foods, a lot of us immediately think of spinach as the best answer. This recipe for Beet Soup with Potatoes and Beet Greens, will give you a break from Popeye’s favorite treat and pack in the punch of iron you need! A little known fact is that beet greens actually have a higher iron content than spinach greens do. In addition to iron, they are high in vitamins A, B2, B6 and C and are also an excellent source of calcium, magnesium, copper, phosphorous and sodium
Make this soup some night this week and you’ll be feeling healthy and warm in no time!
Beet Soup with Potatoes and Beet Greens
Serves 6
135 calories per serving (calculated using beef broth)
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onion
- 1 cup diagonally sliced carrot
- 1/2 cup finely chopped celery
- 1 1/2 cups finely chopped peeled beets (about 3/4 pound)
- 1 1/2 cups finely chopped red potatoes (about 1/2 pound)
- 1 1/2 cups water
- 2 tablespoons tomato paste
- 1/8 teaspoon black pepper
- 2 (10 1/2-ounce) cans broth (Veggie, Beef, or even Chicken)
- 1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained
- 4 cups coarsely chopped beet greens (about 1 pound)
- 1 tablespoon brown sugar
Preparation
- Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and celery; sauté 5 minutes or until tender, stirring frequently. Stir in beets and next 6 ingredients (beets through tomatoes). Bring to a boil; reduce heat, and simmer 35 minutes or until vegetables are tender. Stir in beet greens and sugar; cook 5 minutes.
Aerobathon 2012 RECAP
The Aerobathon 2012 took place Saturday morning, and boy was it a hit!! We had 48 people this year, all sweatin’, movin’, and groovin’, for a whopping 3 hours! It was my first year participating in the event and I thought it was an absolute blast!
Linda started the party with 30 minutes of Dance Dance Dance
Eric kept our heart rates up with some Cardio Kickboxing
Kimo had us shakin’ our hips with 30 minutes of Zumba
Holly got our muscles pumping with a half hour of Heavy Metal
Michael finished off the cardio portion of the Aerobathon with a half hour of Cardio Camp
Anna finished off our 3 hour Aerobathon with 30 minutes of Yoga that was the perfect ending to a long workout. Unfortunately, I got so wrapped up in the stretching and deep breathing that I forgot to take pictures of this portion! Sorry Anna!
Thank you to everyone who signed up and came out for the Aerobathon 2012! We hope to see all of you challenge survivors out again next year!
To see video clips from the big day click here
Holly’s Fitness Friday
Calling all Group Fitness enthusiasts. Tomorrow morning the fun will start at 8:30am! That’s right. It’s time again for our annual Aerobathon! This will be my third year teaching it and I am so excited to be able to teach and participate! The SWCC’s Aerobathon consists of non-stop movement for three hours! The instructors change every 30 minutes to keep the group fresh and energized! There will be tons of floor cardio, dance, total body strength, and a great Yoga stretch at the very end. There are only a few spaces left and you must sign up for the event. You do not need to be a member of SWCC, so bring a friend who has be wanting to check out our group classes.
The past three years I’ve participated in this event it has been a sweaty good time. Join us tomorrow for one of the best workouts you’ll ever have! See you there!
AEROBATHON 2012!
The Aerobathon is a 3 hour, non-stop group exercise event designed to kick-start your New Years fitness goals. Divided into half-hour increments with some of our best instructors and constantly changing, you’ll be excited and engaged for the full 180 minutes!
Saturday, January 14th 8:30-11:30 AM
- 8:30 AM–Dance Dance Dance with Linda
- 9:00 AM–Cardio Kickboxing with Eric
- 9:30 AM–Zumba with Kimo
- 10:00 AM–Heavy Metal with Holly
- 10:30 AM–Cardio Camp with Michael
- 11:00 AM–Yoga with Anna
Fabulous door prizes!!
- Pilates Roller, Water Bottles and more!
- FREE Challenge Survivor T-shirt (sizes, first come, first serve)
- Grand prize: 3 FREE personal training sessions with Bob Shabasson!
Register at the front desk today, only $10!!
*Limited spots available, payment due at time of registration
For ages 13+
Pirate Palooza!!
Looking for exciting activities for your cooped-up kids? Pre-Register for the upcoming Family Event – Pirate Palooza and save! Crafts, games, prizes, inflatable obstacle course, Indoor Park, face painting, & more. Better yet, let us serve your dinner too!
Swashbuckling Adventure Awaits Your Crew:
Corsair Crafts & Face Painting
Many a Game for Me Mateys
Prizes & Loot for the Lot
Inflatable Obstacle Course
Isle of Adventure Indoor Park
Pick up a Pirate Pasta Dinner and Dessert for $3
Pre-Register for a discount and for easy access the night of the event. Call 503-823-2840 Today!
Let the Bidding Begin!!!
The equipment that’s been catching your eye in the SWCC hallway could be yours for the right price! We’ve got 6 pieces of cardio equipment for you to chose from: 5 Ellipticals and 1 Recumbent Bike.
Bidding begins Monday, January 9th and forms are located at the front desk with the fitness flyers.
All bids must be turned in to the front desk no later than Monday, January 23 at 9:30 PM. Equipment will go to the highest bidder. Accepted bids will be allowed 24 hours to pay for their equipment and 48 hours to remove purchased equipment from the premises.
Payment must be in the form of cash, cashiers check or credit card. (No personal checks will be accepted)
Come take a look and make your bid! The highest bidder will get both a new-to-them piece of cardio equipment as well as the opportunity to get one step closer to those fitness goals!
