How Hard Should You Be Working Out?

VO2 MAX and BODY COMPOSITION TESTING

December 8

Want to know exactly where your heart rate should be when you are working out?  Interested in how much your holiday indulgences have affected your body composition?

Come test your VO2 max – learn just how exercising at different intensities can affect not only performance but the way your body metabolizes the fuel you give it.  And while you are at it, get your body fat percentage tested!

Who:  Anyone curious to know their body composition and/or VO2 max heart rate percentages

What: laboratory VO2 max testing ($75) and/or Bod Pod body compostion testing ($40)

When:  Thursday, December 8 between 11:00 and 2:30

Where:  The Citadel’s Health, Exercise, and Sports Science Department

Why: So you can know just how hard you should be exercising!

Please reply to this email and give your preferred time.  Choose a time on the hour, or in increments of 15 minutes (i.e., 11:00; 11:15; 11:30; 11:45 . . .  all the way up to 2:30 p.m.)

Afterwards, be sure to share your results with your trainer for further explanation if you have any questions!

NEED A REASON TO WORKOUT?  FIT CHIPS ARE BACK!

We all need a little more incentive to workout during the holidays.  So we’re giving you one – earn FREE WORKOUTS!  The more you workout, the more FREE gym time you can earn!

For the month of December, you’ll see a jar of “Fit Chips” on the front counter, next to the sign-in IPad.  Be sure to take a chip on the honor system as you sign in!

Training clients and class participants, you also get a chip once you’ve completed your training session (remind your trainer, or take another chip on the way out).

Note:  Extra chips may be given by trainers and instructors for anyone demonstrating that holiday spirit – an extra rep, perfect form, or even bringing back some “borrowed” towels!

Turn in all your chips the first week of January to earn free gym time!

How does it work?

MONTHLY MEMBERS:  Every chip you turn in gets you one dollar off your January gym fees!  The more you come, the less your gym fee will be in January!

CLASS PARTICIPANTS:  For every twenty chips you turn in, you’ll get one extra workout added to your next online package purchase (remember, you get one chip just for showing up!).

TRAINING CLIENTS:  For every chip you return, you’ll get $2 added back into your “piggy!”  (Remember, you get one chip just for showing up.)  So, if you workout with a trainer just twice a week, you get about $32 added back into your “piggy.”  Workout more than that, and you get even more back!

So what are you waiting for – GO WORKOUT!

The following PTF’ers are celebrating the anniversary of one more year of fitness with us!

Congratulations and thank you all for your continued support – keep up the hard work!

ONE YEAR:

Lauren and Will Spielvogel

Ellen Gower

Dan McNeil

Boopa Pritchard

Kristin Virgilio

Kim Cubine

TWO YEARS:

Chris Cochran

THREE YEARS:

Betty Poore

SIX YEARS:

Part-time PrimeTimer John McGillicuddy

FIFTEEN YEARS:

Everett Presson

NATIONAL CLEAN OUT THE REFRIGERATOR DAY

Tuesday, November 15

The timing is perfect for this day as Thanksgiving is coming soon, and we’ll most likely need room for all of the upcoming leftovers.  This job may be dreaded by many, but it is an important task.  Due to our hectic and busy lifestyles, the cleaning of the refrigerator often gets neglected, hence the creation of National Clean Out Your Refrigerator Day.  There may be a surprise or two found at the back of the shelves – can you even tell what it is? Things are often pushed to the back and then forgotten as new food is put in the front.

Here are some tips on cleaning out your refrigerator:

·         Empty each shelf.

·         Completely wipe down the inside of refrigerator.

·         Wash drawers and underneath the drawers.

·         Throw away all expired food.

·         Throw away any moldy food.

·         Get rid of anything that you do not use.

·         Vacuum condenser coils.

·         Vacuum out under refrigerator.

·         Restock shelves and drawers with good food.

·         Enjoy your nice, clean, organized refrigerator.

Sound extensive?  Well it is, but you’ll reap the benefits of fresh food, energy cost savings (clean coils save energy!), healthier options, and more room for Thanksgiving leftovers in a few weeks!

WHAT HAPPENS TO YOUR BODY WHEN YOU QUIT EXERCISING?

There comes a point in almost every fitness lover’s life when they consider throwing in the towel after a workout-both figuratively and literally. Blame it on your looming work deadlines, or the stubborn needle on the scale, or even just plain old boredom.

That’s normal. But here’s why you shouldn’t follow through on the temptation to just quit . . . Click here to learn why you shouldn’t quit exercising

STAFF RECIPE FILE

Beet Salad w/ Carrot, Quinoa, and Spinach

(Taste-tested in Meredith’s kitchen and we have a winner – it’s quick, it’s easy, it’s delish!)

INGREDIENTS:

Salad

·         ½ cup uncooked quinoa, rinsed

·         1 cup frozen organic edamame

·         ⅓ cup slivered almonds or pepitas (green pumpkin seeds)

·         1 medium raw beet, peeled

·         1 medium-to-large carrot (or 1 additional medium beet), peeled

·         2 cups packed baby spinach or arugula, roughly chopped

·         1 avocado, cubed (I left this out)

Vinaigrette

·         3 tablespoons apple cider vinegar

·         2 tablespoons lime juice

·         2 tablespoons olive oil

·         1 tablespoon chopped fresh mint or cilantro

·         2 tablespoons honey or maple syrup or agave nectar

·         ½ to 1 teaspoon Dijon mustard, to taste

·         ¼ teaspoon salt

·         Freshly ground black pepper, to taste

INSTRUCTIONS

1.     To cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.

2.     To cook the edamame: Bring a pot of water to boil, then add the frozen edamame and cook just until the beans are warmed through, about 5 minutes. Drain and set aside.

3.     To toast the almonds or pepitas: In a small skillet over medium heat, toast the almonds or pepitas, stirring frequently, until they are fragrant and starting to turn golden on the edges, about 5 minutes. Transfer to a large serving bowl to cool.

4.     To prepare the beet(s) and/or carrot: First of all, feel free to just chop them as finely as possible using a sharp chef’s knife OR grate them on a box grater. If you have a spiralizer, you can spiralize them using blade C, then chop the ribbons into small pieces using a sharp chef’s knife. If you have a mandoline and julienne peeler (this is a pain), use the mandoline to julienne the beet and use a julienne peeler to julienne the carrot, then chop the ribbons into small pieces using a sharp chef’s knife.

5.     To prepare the vinaigrette: Whisk together all of the ingredients until emulsified.

6.     To assemble the salad: In your large serving bowl, combine the toasted almonds/pepitas, cooked edamame, prepared beet(s) and/or carrot, roughly chopped spinach/arugula (see note above about leftovers), cubed avocado and cooked quinoa.

7.     Finally, drizzle dressing over the mixture (you might not need all of it) and gently toss to combine. You’ll end up with a pink salad if you toss it really well! Season to taste with salt (up to an additional ¼ teaspoon) and black pepper. Serve.