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ESSENTIAL OILS CLASS – Thursday, September 22, 6:15 p.m.
Fitness Essentials: How to Achieve Fitness Support & Recovery Through Essential Oils
Essential oils can help:
Join us to learn how to incorporate essential oils into your fitness routine to help your body to become the best it can be. We will discuss no fuss, easy to use ways to add these safe and effective products into your life!
Free and open to anyone – bring a friend!
One lucky attendee will win a free bottle of WILD ORANGE!
One of doTERRA’s top selling essential oils due to its energizing aroma and multiple health benefits.
Contains powerful antioxidants that help maintain overall health.
Can be used daily to cleanse the body or used on surfaces as a natural cleaner.
Used in a diffuser, will energize and uplift the mind and body while purifying the air.
Thursday, September 22, 6:15 pm.
Please RSVP to TabithaEbenhoeh@gmail.com, or call
Tabitha at 989-213-4142.
You can also sign up online by clicking here!
Fitness Myths Busted by Local Fitness Pros
Meredith Nelson, PrimeTime Fitness
As fitness professionals, the staff at PrimeTime Fitness often hears what we consider “fitness myths” that drive us crazy! It often seems that people want to eat that magic food that will rev up their metabolism, do that one exercise that will tone a specific spot, or one-click to purchase the latest internet hot product.
Although there are many more myths that we often hear, these are some of the PrimeTime staff favorites to bust (in no particular order)!
Busted by Meredith Nelson, owner, personal trainer, indoor cycling instructor
Truth: We hear excuses all the time. Everyday. Family responsibilities, phone calls that run over, meetings you can’t miss, repairmen coming to fix something ….. anything can interfere with your workout.
You set aside time for important appointments, and you make time with family and friends. Granted, some things cannot be avoided. Kids get sick and meetings can run late. But make an appointment with yourself or with your trainer, and try not to break it (you wouldn’t cancel an appointment with your boss or client, would you?). Don’t be afraid to take care of yourself first – then you’ll be at your best to take care of everyone else!
No, it’s not selfish – it’s smart. Successful entrepreneurs, good parents, and high-powered CEO’s often realize that putting themselves first for an hour or so a day is good not only for themselves but contributes to the happiness of their families and success of their businesses as well.
Busted by John Sistare, personal trainer
Truth: Lifting weights builds muscle mass. And yes, you DO want your muscle mass to increase. Muscle has a higher metabolic rate than fat, so the more muscle you have, the more of an advantage you have in your weight loss efforts. Yes, some people do appear “bulky” when they lift weights regularly. This usually happens when one takes in more calories than they burn, in which case the big and beautiful muscles remain hidden by layers of fat. It’s absolutely imperative to burn the fat as well as increase muscle mass (and watch your calorie count!), otherwise those muscles stay covered up where no one can see them.
Busted by Rachel Glowacki, yoga instructor
Truth: Not exactly! There is actually no scientific evidence to support that yoga twists detox your body. Your body is an amazing piece of equipment that can usually get rid of the toxins you take in on its own. Your liver and lymphatic system have the job of cleansing your body of toxins; however, deep breathing during the twists may stimulate the detoxification process. But if you want to truly detox your body, drink lots and lots of water to flush your system. When in doubt, just check the color of your urine, if it’s clear, then you are in the clear. Of course, you can also decrease the toxic load on your body by reducing the amount of toxins you put into it! Try to replace packaged foods with nutrient-dense whole and unprocessed foods like nuts, fruits, vegetables, ancient grains, and seeds.
Busted by Julie Nestler, indoor cycling instructor
Truth: This one is easy to explain… the truth is, a pound of muscle weighs just as much as a pound of fat. The kicker, however, is that a pound of muscle takes up less space than a pound of fat. So if you lose a pound of fat, and replace it with a pound of muscle, your measurements will be smaller. Therefore it’s very possible, with proper diet and exercise, to weigh the same but look trimmer.
Then there’s the hype about cardio…..
Busted by Sean Highsmith, personal trainer
Truth: While this may be true if you are a runner, for many people, running is just unenjoyable. Whether they find it boring, hard, or painful, some people just plain prefer not to run. Never fear, if you fall into the category of those who don’t want to, can’t, or wouldn’t be found running unless begin chased, there ARE other ways to get the benefits of cardio exercise.
Full body exercises such as rowing, burpees, dual-action bikes (bikes that you pedal with your legs and also push/pull with your arms), and cross-country skiing are all great ways to reap cardio benefits that can even surpass those of running. PrimeTime Fitness trainer Sean is a fan of the kettlebell swing, which, when done properly, works the large muscle groups of glutes and quadriceps, taking your heart and lungs into overdrive.
Busted by Karien Harwell, personal trainer, indoor cycling instructor
Truth: This one is a matter of simple math. When you work within your “fat-burning zone” of 65 – 75% of your maximum heart rate (or those flashing red lights indicating “fat-burn” on the cardio equipment in the gym), you are burning a greater percentage – up to 50% – of calories from fat. At a higher intensity, your body may burn only 35% of calories needed from fat. BUT . . . the total calories burned at higher intensity is more – WAY more – than that burned within the “fat-burning” range. So not only do you burn more total calories by working harder, but also more of those calories are from fat. An added benefit of working beyond the “fat-burning” zone . . . you burn more calories in less time!
Busted by Susan Cox and John Sistare, personal trainers
Truth: If you are trying to lose weight, you just cannot neglect resistance training. Period. Cardio exercises like running, cycling, and the elliptical do burn calories (and the more intense the exercise, the more calories you burn – go back and read #6 again!) However, more muscle mass makes your body a more efficient fat-burning machine. The more muscle you have, the more chances you have in winning the weight loss battle. Workouts like PrimeTime’s Boot Camp and Total Body Circuit combine high intensity cardio exercise with resistance training in one session – now THAT will burn calories and continue to ramp up your metabolism even after the workout is over!
Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, in Mt. Pleasant. Certified through AFAA in Group Fitness, ACE as a Personal Trainer and Medical Exercise Specialist, and TPI as a golf fitness professional, Meredith has been bringing fitness to the East Cooper area for over twenty years. Since 2000, PrimeTime Fitness has catered to the mature exerciser and offers personal and small group training, indoor cycling, yoga, golf fitness training, monthly gym membership, and more. Meredith and her staff can be reached with your fitness questions at 843-883-0101, or Meredith@primetimefit.net.
PRIMETIME BUILDS AGAIN!
Habitat for Humanity – Thursday, September 22 – (NOTE DATE CHANGE)
Gayle Smith is working hard on the floor of our last build!
8:30 a.m. – 12:00 p.m.
MEN AND WOMEN WANTED
come help us out!
Sign up at the front desk.
THEY’RE BACK – SUPERFUN YOGA PANTS RETURN TO PRIMETIME!
Friday, September 16; 7:30 – 10:30 a.m.
We believe that a life full of your own personal mood-brighteners is a life better led. And we’re pretty certain you’ll feel a little more buoyant when you’re wearing the perfect pair of stretchy, colorful pants.
Superfun Yoga Pants does exhaustive research into pant sizing, pant fit, and pant sources, choosing to work with small, preferably women-owned brands that put an emphasis on quality.
We know what pairs work best on which body types because we fit them on all sorts of bodies every day.
And we’re sure we’ve got a pair that celebrates your shape in the way you deserve – a way that boosts your confidence and puts a little spring in your step!
Come shop with us! Friday, September 16; 7:30 – 10:30 a.m. ; PrimeTime lobby
Click here to learn more about Superfun Yoga Pants!
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ATHLETA LOVES PRIMETIME FITNESS – Let’s Go Shopping! “Friends and Family Sale” – September 15-19 PRIMETIMERS, BEAT THE RUSH AND SHOP SALE PRICES ON WEDNESDAY, SEPTEMBER 14! September 15 – 19, Athleta at Town Center will once again hold a Friends and Family Sale. Not a fan of the hectic sale frenzy? We have a solution. Athleta is allowing PrimeTime members the opportunity to pre-shop at sale prices! 25% off!!! 25% off! Invitations are on the front counter – be sure to pick one up! No invitation? No worries. Just let the Athleta team know you’re a PrimeTime patron and they will take great care of you! |
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NATIONAL COLLEGE COLORS DAY was Friday, September 2  Cindy sports her MIchigan colors with pride!  Her socks won her the title of Most Spirited!  Gamecock Mary Beth Thornhill and UNC fan Eunice Logan (32 pounds down) had a blast playing football in their workout on Friday!  Wade Logan sporting his TarHeel pride along with his 34 lb weight loss!
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GYM ORIENTATION – Saturday, September 10, 9:00 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, September 10, 9:00 a.m.
NATIONAL COLLEGE COLORS DAY – Friday, September 2
Across the United States, on the first Friday of each college school year, students, parents, family, fans, alumni and etc celebrate National College Colors Day. This day is annually celebrated by wearing your college’s (or the college you support) favorite colors and college/university apparel.
For more information regarding National College Colors Day, see: http://www.collegecolorsday.com/
BE SURE TO WEAR YOUR COLLEGE COLORS TO THE GYM ON FRIDAY, SEPTEMBER 2!
SAVE THE DATE – PrimeTime Build returns in the fall!
Mark your calendars for Thursday, September 15, and October 13 from 8:30 until noon-ish. We’ll be on-site again with Habitat for Humanity helping build a new community!
STAFF RECIPE FILE – Chickpea & Feta Salad
Serves 4
Ingredients:
1 can chickpeas, rinsed
3 cups diced cucumber (peeled and seeded optional)
2 cups halved cherry or grape tomatoes
1/4 cup reduced fat feta cheese
1/4 cup diced red onion
2T olive oil
2T red wine or balsamic vinegar
Black pepper, finely ground, to taste
Directions (easy!):
Mix everything in a bowl – serve and enjoy!
Optional: to increase and enhance flavor, roast chickpeas in oven at 350 for 15 minutes prior to mixing, and season lightly with paprika.