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HAPPY ANNIVERSARY!
The following members are celebrating another year of health and fitness with us. Thanks for sticking with us, and keep up the great work!
One Year:
Kimberly Brown
Susan Cox
Darlene Cary
Rachel Glowacki
Brian Walton
Two Years:
Rebecca Balitsaris
Badge Humphries
Jim Urban
Three Years:
Aaron Justice
Four Years:
Anne & Andy Benbow
Diane Juras
Five Years:
Susan & Philip Waters
Seven Years:
Suzanne Cook
Nine Years:
Andrea & Mark Pritchard
Eleven Years:
Mark Wine
Fourteen Years:
Audrey Glick
5 REASONS WHY YOU SHOULD TRY YOGA
If you’ve ever wondered what’s really going on behind those closed doors, why everyone comes out looking all relaxed and serene, and if yoga really is as great as they say, read this article from ACE Fitness to learn why it might be worth your time to try it!
PrimeTime offers a few yoga classes: Gentle Yoga on Tuesdays at 8:00 with Sarah, Holy Yoga on Fridays at noon with Rachel, and also as a wonderful finisher to Pedal, Praise, and Prana on Tuesdays at 9:30. Check them all out here! |
Take the Stairs to Better Fitness . .
And help save lives by improving lung health and prevent lung disease!
by Meredith Nelson, for the Island Eye News
It is hard for some to believe . . . I am an avid runner, cyclist, gym owner, personal trainer . . . and asthmatic?? Many people don’t realize that I grew up suffering from asthma. Although it is not nearly as severe anymore, I still suffer from the occasional asthma attack. Fortunately, as a child I participated in a program offered by the American Lung Association for children with asthma. The program helped me recognize the initial signs of an attack, as well as how to manage attacks with medication and certain breathing techniques.
Fast-forward many years later, and I now have a chance to repay the American Lung Association for improving my quality of life. Beginning with the inaugural climb in 2010, I have competed in the ALA’s North Charleston Fight For Air Stairclimb at the North Charleston Coliseum every year (with the exception of one year thanks to a disc injury). Ever since that first climb, PrimeTime Fitness has put together a team to compete in the event and raise money for the ALA.
Training every year for the Fight For Air Climb, I have come to appreciate the benefits of running stairs. Much more taxing than just running, and even harder than running hills, stairclimbing builds strength and power without the impact. It may sound daunting, but despite the references to being “more taxing” and “even harder” than running, climbing stairs is convenient and takes about half as much time to get the same benefits. So you can get a much better workout in a fraction of the time! Not to mention that just about anyone can do it (the youngest participant in the climb last year was 7 years old, the oldest were two gentlemen 73 years young!). And since climbing stairs is low-impact, it is actually great for those with hip and/or knee issues (just be careful on the descents… take the elevator or go down at an angle, reducing impact).
Here are some interesting “Stair Fitness Facts,” courtesy of the American Lung Association:
• Stair climbing burns about twice as many calories as any other sport or activity.
• Because it is a grueling sport, stair climbing requires less time to do the same intensity of a workout. For example, if you run for 30 minutes, the same workout intensity could be achieved with 15 minutes of stair climbing.
• Stair climbing can be a total body workout, especially when you pull your body up using the handrails.
• Want to show off an amazing pair of legs on the beach this summer? Stair climbing builds muscle mass in the glutes, hamstrings, quadriceps, and calves. Bam.
• Running stairs uses all energy systems, and is therefore both an aerobic and anaerobic sport. It requires endurance, sprints, and muscular strength.
• Stair climbing is excellent for cross-training. Many athletes find stair climbing to be beneficial as part of their training.
• If done regularly, stair climbing increases heart and lung function, therefore improving your overall endurance.
Now for a few fun facts about stair-climbing:
• You will use 9.6x more energy climbing stairs than you do while sitting down.
• Stair Climbing is actually an international sport and has a complete global schedule with the goal of becoming an Olympic sport. Check out www.towerrunning.com!
The PrimeTime team has their sights set on a repeat victory in this year’s event on July 23. We would love to win the title of not only the fastest team, but also the most money raised . . . and you can help! Donate to our team, sponsor the event, or even name a flight. For more information on how you can help the PrimeTime team bring home another trophy, contact meredith@primetimefit.net… And know that your funds go a long way in helping people like me overcome some kind of lung disease, quit smoking, or manage their disease!
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NATIONAL EAT YOUR VEGETABLES DAY
Friday, June 17
 As part of a main meal or as a snack, vegetables can be enjoyed in a variety of ways. Each vegetable has it’s own significant nutritional content with varying proportions of vitamins such as Vitamin A, Vitamin K and Vitamin B6, provitamins, dietary minerals andcarbohydrates. They also contain a variety of other phytochemicals, some of which are antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties. All this good stuff with minimal fat! Many vegetables also contain fiber which is important for gastrointestinal function.
When eating a diet consisting of the recommended amounts of fruits and vegetables, one may experience a lower risk of heart disease and Type 2 diabetes, decreased bone loss and protection against some cancers. In addition, the potassium provided may help prevent the formation of kidney stones. And we can’t forget about enjoying healthier hair and skin!
It is recommended by the USDA Dietary Guidelines for Americans to consume 3 to 5 servings of vegetables per day. This recommendation may vary however, depending on age and gender. For most vegetables, one serving is equivalent of 1/2 to 1 cup and can be eaten either raw or cooked.
Want to know what your favorite PrimeTime staff member prefers to put on their plate? Keep reading for some easy veggie ideas for you to try at home!
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STAFF RECIPE FILE
A peek into the PrimeTime staff kitchens
Here are some favorite veggies and oh-so-easy recipes of your PrimeTime trainers and instructors…
Julie: Roasted asparagus w/ EVOO salt and pepper. Once done, topped with Spanish almonds.
Cammie: Beets, roasted whole in skin in aluminum foil, tightly wrapped, on 450 until a knife slides through
Rachel: Green, purple, yellow cauliflower drizzled in olive oil, salt and garlic powder on 400′ until crispy brown with red pepper flakes sprinkled on top. Yum!!!
Karien: Carrots!
marion: Edamame and artichokes!!
Sarah: Probably asparagus because it’s easy to cook. And sweet potatoes.
Meredith: Eggplant . . . it’s great sautéed, baked, roasted with tomatoes, or mashed up as baba ghanoush. And roasted parsnip “fries” – simply slice a few large parsnips into strips, splash with olive oil and sprinkle with cracked pepper. Cover and bake on about 400 until tender….. delicious!
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FREE GYM ORIENTATION
Saturday, June 11, 8:30 a.m.
FREE – to help you navigate around the new PrimeTime and our toys!
Click here to sign up now!
Do you feel lost in the gym? Have you gazed in wonder at Jacob’s Ladder every time you come in? Can you still not find the water fountains (you know they have to be here, somewhere!)? Does the thought of being alone in the weight room send you into an anxiety attack?
Join a PrimeTime trainer on the second Saturday of each month for a free orientation session to unravel the mysteries in the gym! You’ll learn things like how to work the equipment, how to make seating adjustments, and where the Emergency Stop buttons, and Panic Buttons, are!
(Note, this is designed to be an instructional hour, not a workout. Feel free to schedule a training session if you need assistance putting together a workout that works for YOU!)
Saturday, June 11, 8:30 a.m.
Click here to sign up now!
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PRIMETIME BUILDS AGAIN!
Habitat for Humanity
Thursday, June 9
8:30 a.m. – 12:30 p.m.
The PrimeTime Build team is at is again – come help us out!
Sign up at the front desk.
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MEMBER SPOTLIGHT
De Daltorio & Vince Sonson
We really can’t recall meeting De or Vince for the first time. Unassuming, quiet, and calm, they are not ones to cause a scene or make their presence known. However, meet them and you feel like you’ve reconnected with your dearest childhood friends. Members at PrimeTime since June 2012, it’s almost as if they’ve been around for much longer because of the comfortable, gentle, friendly nature that both of them possess.
Neither are strangers in a gym, especially Vince. Being an ex-athlete and having trained competitively for so long, Vince gravitates towards weight-lifting as his favorite form of exercise. He has no trouble motivating himself to go to the gym and is a self-proclaimed gym- rat! De, on the other hand, prefers outdoor activities – she loves swimming and biking – and her favorite way to get her sweat on indoors is hip-hop dancing, but Vince is often able to encourage her to join him for a gym workout.
Indoors or outside, both De and Vince realize the importance of exercise for more than just physical health. Along with the physical benefits of working out, they realize the mental benefits, and state that “in our professional lives we are much sharper and more productive when our bodies are active, and we have better balance overall.”
When asked about their success at staying in shape over the years, De and Vince agree that
challenging themselves to step outside their comfort zones and try new classes and workout routines helps them avoid getting into a rut. And what goes better with a great physical routine than clean eating habits . . . they have also put an emphasis on changing their dietary regimen as well.
Both De and Vince enjoy PrimeTime Fitness because of the family vibe that they feel when working out in the gym. According to the two of them, “the staff genuinely cares about every person that walks through the door and that permeates the membership. It’s cool to get to know the other trainers and members and honestly care about their progress. That is not true of most gyms.”
Coming from Pittsburgh eight years ago, De and Vince left behind a climate and lifestyle that is not conducive to being physically fit. Although neither of them were in poor condition when they moved to Charleston, their fitness has improved every year since they’ve been here, and they credit some of that to PrimeTime. Vince has a personal goal on his birthday each year to honestly be able to say that he is in better shape than he was the previous year. So far he hasn’t lied! Fitting in exercise around professional responsibilities is a priority for both De and Vince.
De is the Director of Humane Education at the Charleston Animal Society and makes appearances in the schools as “Ms. De” with their three-legged dog Louie (one of their many pets – they have one other dog and three cats). Vince, staying in the athletic field, is the Founder and CEO of Balance Position, a company dedicated to helping student-athletes achieve and maintain optimal mental health and wellness in order to realize their full potential. When they are not working or working out, De and Vince love going to the beach with the dogs, cruising around the island on their bikes and golf cart, and being outside and enjoying the beautiful island in general. Vince likes to work in the garden while De enjoys reading on the breezy porch bed at home. They are advocates for preserving, restoring and renovating historic and old houses. Although they are not natives to the Sullivan’s Island, they agree that the transformation of Sullivan’s Island over the last 8 years has been difficult to witness … but they say “it is still a tremendous place to live for sure.”
Interesting things to know about De and Vince:
They both hail from large immediate families – “Vince has six sisters, and De has two sisters and three brothers – she is the “Jan” of her family (if you don’t know who Jan is you are too young to be reading this).”
De traveled to Sydney, AU for an adventure after graduating from Indiana University of PA, and liked it so much she decided to stay there and live. If they hadn’t kicked her out on account of her work Visa she would probably still be there!
Vince is a member of a secret society at Yale University – you can ask him about it but he won’t tell you.
“Go Pens! Bring home Lord Stanley. And Go Stillers. Always. This house bleeds black and gold!”
Words of Wisdom from De and Vince:
“Going to the gym will always feel like a chore if you are only motivated by external factors (needing to fit into a dress, wanting to look good for a reunion, etc.). In order to really enjoy working out on a regular basis, you have to understand and believe in the importance of physical fitness in your overall happiness, well-being, and success towards your life goals.”
Well said, guys! Keep spreading the word and walking the talk. We love having you both with us at PrimeTime!
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