March 2016

The following PrimeTimers are celebrating another year of working out with us this month!

One Year:

Martha Bonds

Two Years:

Conrad Albert

Three Years:

Mike Garovich (officially – but we know you’ve been around longer than this, Mike!)

Six Years:

Gayle Smith

Seven Years:

Chuck & Sally Greer

Nine Years:

Pat Votava

Eleven Years:

Wade Logan

Twelve Years:

Mary Guess

Carla Seitz

Thirteen Years:

Tam Psenka

Fifteen Years:

Kristin Fleming

Happy 

“Planksgiving”

Say bye-bye to crunches and sit-ups – the plank is a marvelous (and more effective!) way to strengthen and tone all the muscles in your core, along with your hips, arms and shoulders, and back.

Say farewell also to holding a plank for longer and longer periods of time – B.O.R.I.N.G!  Thankfully there are many variations of this incredible exercise.

We’re happy to help you challenge yourself with a different version every day for 31 days.  See how long you can perform each of the variations given here!

And Speaking of

GIVING THANKS

What are YOU thankful for this holiday season?   Our

Pedal & Praise is a faith-based workout that will rejuvenate you in both mind and body.  We’d like to bring that amazing feeling outside the cycling studio and invite you to join us in giving thanks.

Be sure to sign our Wall Of Thanks in the foyer and share your gratitude for whatever you are thankful to have in your life.

Join Shannon for “Pedal & Praise” every Tuesday and Thursday at 9:30.

Only $7/class for members and non-members!

Planes, Trains . . . or ELECTRIC BIKES?

How will YOU get to and from the new location?

*Faster than a golf cart

*More exercise than a moped

*Easier than a bicycle

*Great warm-up before your weight-training

*Safer for the environment

*More FUN than any other way to get to the gym!

The ELECTRIC BIKE Is Here!

Check them out online!

Head over to Charleston Fitness Equipment to test drive your new electric bike today!

Charleston Fitness Equipment

1795 Hwy 17N

(in front of Lowe’s)

843-388-0999

Receive one free month PTF gym membership  OR

$75 credit into your personal training piggy with purchase of an electric bike*

*Current members only.  New members receive one free month with purchase of one month at full price.  New training clients receive $75 credit with purchase of 10 training sessions.

Must show receipt of electric bicycle purchase to receive credits.

NEW CLASS

(FREE!)

PrimeTime Pedal

(FREE!)

WEDNESDAYS at 9:00

(FREE!)

Help us welcome Karien Harwell andCammie Camp to the team of PrimeTime Pedal instructors!

These awesome ladies are on the way to being amazing instructors, but they need your help!

Help them gain valuable experience as Certified Spinning Instructors by coming to our new PrimeTime Pedal on Wednesday mornings.

9:00 – 9:45 a.m.

through November.

No reservations needed – first come first serve.

Best part is IT’S FREE!!!

But hurry – this freebie only lasts through November!

FRIED TURKEY GLIDE

FREE Thanksgiving Day 5K!

The Fried Turkey Glide is an alternative to the large, corporate race. Join locals and holiday guests for the event. Come out to the scenic, rural low country and enjoy the pristine, natural setting in Awendaw by running, walking, or biking. You don’t have to be a runner to participate. There will be no registration fee and giveaways will include free t-shirts, awards, and snacks.

Race Director: Lee Ann Reigart

843-442-5114 or lareigart@tds.net

Gathering: 9:00 am

Run Start: 9:30

Place: Garris Landing. Go north on HWY 17 to Awendaw and turn right on to SeeWee Road. Go 3.4 miles and turn right on to Bull’s Island Road and go 1.6 miles to the run start .

Dear Friends and Members,

It’s the time of year when we stop and reflect on what makes us thankful.  As always, our fantastic clients and members are at the top of our list. Hopefully you’ll find lots in this month’s newsletter to be thankful for at PrimeTime Fitness!

They both are extrememly motivated to get to the gym.  Hal, determined to stay ahead of the aging process, is committed to doing either aerobic or strength exercises 70 – 80% of the time, and he doesn’t miss a day in the gym unless he’s hiking on the Appalachian Trail.  With Hal’s analytic personality, you shouldn’t be surprised that he keeps good records of his workouts (and he has recorded his record 4-minute 37-second plank!).  Peggy’s primary motivation comes from trying to stay one step ahead of Hal, but she is also inspired to hit the gym when she looks in a full-length mirror!  (Don’t worry, Peggy – our new home will feature mirrors that make you look slimmer:-).  Peggy makes it a point to get to either PrimeTime Pedal for her aerobic exercise, or Pedal & Pump for a combination of cardio and strength training. Being held accountable and showing up for class helps .  . . Peggy says “if I sign up for a class, I go.  If I don’t, I find sixteen other things to do!”  Maybe Jacob’s Ladder is one of those things –  you can often find Peggy climbing away when she’s not in a class!

Hal and Peggy both claim to be introverted, but that just can’t be true with such a big family.  With 6 children, 9 grandchildren, and several nieces and nephews, they are both constantly involved in family outings and activities. Fortunately, they all like to eat, and Peggy enjoys cooking for them all!

When asked what they enjoy about PrimeTime Fitness, Hal states that he likes the fact that it’s small, clean, and well-run, and has a nice customer base (i.e. all you other members get Hal’s stamp of approval), as well as great ownership (yay, PTF staff!).  To that, Peggy says “ditto.”  So it seems we do alright by this pair!
When asked for helpful hints or words of encouragement,  Hal offers this favorite line by Humphrey Bogart in Treasure of the Sierra Madre: “Every man is responsible for his own goods.”  In other words, as Hal says,  “only you can take care of your health and well-being.  Don’t blame poor health and lack of conditioning on someone else.”  Peggy encourages us all to get outdoors as much as possible, and to exercise our brains along with our bodies and read as much as we can.

Interesting facts about Peggy and Hal?  They love to share books and spread their love of reading.  Be sure to stop by the Little Free Library in front of their house near the lighthouse to pick up (or leave!) a good read.  The LFL also has a dropbox at PrimeTime, and Peggy and Hal are delighted when their PrimeTime pals pitch in a book!

Thanks to you both, Peggy and Hal!  Keep up the good work – you’re both making us proud and setting a great example for us all.

“Exercise is good for the brain. We know that. But most studies of exercise and brain health have focused on the effects of running, walking or other aerobic activities.

Now a new experiment suggests that light resistance training may also slow the age-related shrinking of some parts of our brains.”

Read more from the New York Times . . . 

Your PrimeTime Team of staff members has always encouraged regular and varied exercise.  Cardiovascular exercise in any form – a mix of walking, running, cardio machines, bicycle riding, even dancing or strenuous yardwork – combined with some form of stretching, such as yoga or Pilates for an added boost of core training; and of course throw in at least two days of some kind of strength training.  Weights, body weight, resistance bands – any kind of external stress placed on your muscles.  Ask any of us and we will tell you that twice a week is the minimum for strength training, but three days is better.  And if you split up the body parts, you can perform this type of training on consecutive days.

Every month we share a staff recipe from our favorites.  This month, however, with Thanksgiving looming just around the corner, we thought we’d share several healthy holiday recipes and let you choose your own!  Most of these have been taste-tested, others are some we just thought sounded good.  If you put any of these to the test yourself, feel free to share your results with us on our Facebook page! Click here to access several clean-eating holiday menu ideas such as Crouton Stuffing made with Garlic Rosemary Croutons, Garlicky Green Beans with Shallots, and even a clean-eating Pumpkin Pie!Thanks to our own Julie Nestler for sharing her healthy recipe files with us.

National Clean out Your Refrigerator  Day

November 15

It’s Not Too Late to “Eat Clean in 2015!”

4:00 – 5:00 p.m.

Speaking of eating clean, why not take this time before the holidays begin to rid your kitchen of all things unhealthy.  Unwanted fats, added sugars, and processed foods all contribute to an unhealthy lifestyle and extra pounds.  During the holidays, when we are pressed for time, it becomes especially easy to grab the first thing we see. Start your holiday season with a clean kitchen and you’ll be amazed how easy it is to become satisfied on healthy choices.

Come join us on Sunday, November 15, as our own Julie Nestler provides information on her 21-day “Clean-Eating Challenge.”

This simple plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it.  Enjoy delicious, healthy food without counting calories and watch the pounds fall off.

Come join us on November 15 at 4 p.m. or give Julie a call at

843-452-7997 to learn more.

21-Day Clean-Eating Challenge Information Session

Sunday, November 15; 4:00 p.m.

PrimeTime Fitness

RSVP to  meredith@primetimefit.net

OR call Julie at 843-452-7997

“Stretch and Release” Series, Parts 3 & 4 

Saturdays, November 7 & 14

9:00 – 10:00 a.m.

$30 PTF members; $35 for non-members

No need to have attended Parts 1 & 2

Part 3:  November 7

9:00 – 10:00 a.m.

The hour will focus on release work and stretching for the shoulders, chest, arms and neck. Also will focus on cervical spine mobility. This would be a fabulous session for people that are sitting at a desk or driving a lot. We will work on creating more space in the upper body and improve posture.

Part 4:  November 14

9:00 – 10:00 a.m.

A basic review of head to toe release work and stretching with special focus on the most common trouble areas, IT bands, hamstring, low back and shoulders.

Click here to sign up!

BURN THE BIRD

Damage Control Workout

Too much of the good stuff on Thanksgiving Day?  Here’s your chance to start working on your holiday calorie burn.

BURN THE BIRD!

90-minute serious calorie burn and Post-Thanksgiving Dinner Damage Control

8:30: PrimeTime Pedal – Get your sweat on!

9:00:  “Pump” – Build some muscle!

9:30:  Barre with Marion – Tone your tummy!

10:00  Yoga – Stretch it out!

$10 for individual sessions; $30 for the entire workout

Bring a friend!   E-mail us to sign up.

Online sign-ups not available.

If you’ve signed up for any Group X workouts lately, you may have noticed some changes to the package pricing.

Our 12- and 16-pack prices have changed – they’ve GONE DOWN!!!

AND . . . we’re giving you more time to use up your pack of workouts – notice the extended expiration dates on some of our more popular packages!

Yep, that’s the way we roll . . . .

gotta love you some PrimeTime Fitness!

BARRE Finds a Home at PrimeTime

Check us out every Thursday at 8:00 a.m. -Marion is bringing her amazing Barre workouts to PrimeTime for good!

THURSDAYS at 8 a.m.

Sign up now!

If you’ve never taken a Barre class, Marion will give you a reason to try it out.  In this workout, you will experience a blend of techniques from Pilates, yoga, and ballet. Barre workouts provide an isometric strength training method, using your own body weight and light weights as resistance, with intervals of stretching in between segments. The goal is to create long, lean muscles… So for maximum benefits, pair this workout with a good cardio session to uncover the results!

THURSDAYS at 8 a.m.

Sign up now!

National Women’s Health & Fitness Day …

SO Fun at PrimeTime!

Ladies came out in full force on National Women’s Health & Fitness Day to explore what PrimeTime has to offer.  All ladies received a flower, Blue Barn Juice coupons, ProShop discounts, and more!  Congratulations to our raffle winners:

Carla Seitz

Karien Harwell

Lane McCluer

Amy Jetter

Caroline Jumper

Sandy Pusey

Terry Fisher

Deborah Looper

Rebecca Downs

Missy Crosby

Sherry Coish

Betty Poore

Eloise Bradham

If you have not yet picked up your winnings, stop be the gym soon!

And a HUGE thank you to our community business partners for donating raffle prizes and freebies:

Belva’s Flowers

Blue Barn Juice

Triangle Char & Bar

Sea Island Family Dentistry

Rodan & Fields consultant, Rives Poe

Isle of Palms Connector Run

for the Child. 10K and 5K

Isle of Palms; 8:00 a.m.

CANCELLED

Wednesday, October 7:

National Walk-To-School Day

October 10:

Lowcountry Trail 5K & 1/2 Marathon

Mullet Haul; 8:30 a.m.

Avondale 5K

West Ashley; 8:30 a.m.

October 15

Community Wide Group Run

Sullivan’s Island; 6:30 p.m.

Come out to preview the new Charlie Post Race Course!

October 17:

Komen Lowcountry Race for the Cure 5K

9:15 a.m. (Expo opens at 7:00 a.m.) Daniel Island

TREK Breast Cancer Awareness Ride  

10, 25, and 50-mile supported rides.

Awendaw; 8:00 a.m.

October 24

James Island Connector Run 10K, 5K, and bike ride

Downtown; 8:30 a.m.

October 24:

National Food Day

MEMBER SPOTLIGHT(S) – 

Carrie Cooney and Patrick Riddle

(Mr. and Mrs. Riddle – 

October 3, 2015)

Many of you have probably never seen Patrick and Carrie in the gym – they enjoy the quiet and privacy of the gym during the slow mid-afternoon hours. However, Patrick’s been quite a regular for over two years, and his beautiful bride (as of October 3!) Carrie tagged along as an occasional guest until joining for good in March of this year.

Growing up, Carrie was always active in sports but never really enjoyed being in the gym.  Now that her career as a nurse has kept her from being as active as she was in her younger years, Carrie realizes the importance of making time to exercise.  Using a reward system seems to help motivate Carrie – once she achieves her goal of getting to the gym consistently, she allows herself to splurge with a pre-determined indulgence (currently her sights are set on the white pullover in the PrimeTime ProShop!).

Patrick, on the other hand, is more intrinsically motivated. He enjoys the challenge of his weight workouts (favorite exercise?  “Dips!” he says), and we’ve also known him to enjoy his yoga every now and then.  He likes to commit to a small goal, and once he hits that goal consistently, raises the bar for a higher goal.

Usually you’ll find Patrick and Carrie working out together – they agree that the thing they enjoy most about working out at PrimeTime is the small size. Patrick likes that it’s not one of those “big” gyms, and that to him, it’s friendly and welcoming.  Carrie also enjoys the small size, and that people go to actually workout!  Unlike at other gyms, Carrie feels comfortable and not self-conscious.  There’s no judgment at PrimeTime!

Patrick enjoys beach volleyball and skateboarding around the island, but Carrie is usually recovering from her night shift on the sofa!  They do encourage each other to get to the gym together, even though once they get there, Patrick heads to the weight room and Carrie hits the treadmill. Now that Carrie’s schedule will be changing with a new job, she’s hoping to try many of the great Group X workouts that PrimeTime has to offer.

As happy as Patrick and Carrie are to be a part of PrimeTime, we couldn’t be happier to have them as members.  We look forward to seeing the new Mr. and Mrs. Riddle more often!

R U RUNNING?

Skipper wants to know!

Avondale 5K – Proudly brought to you (again) by PrimeTime member Skipper Condon

 SI resident, PrimeTimer, and Charleston Running Club supporter Skipper Condon’s Triangle Char and Bar is sponsoring the 6th annual Avondale 5K on October 10 at 8:30 a.m.  The event benefits the Charles Webb Center, an organization that serves children with disabilities or special needs, and is personally close to Skipper’s heart.  Runners have the opportunity to sponsor a child at the center . .. and can do so as an individual or as a team.

(Highly endorsed by Meredith, the Avondale 5K is one of her favorite races!)

Skipper wants to know . . . R U Running?

8:30 a.m. RACE START

9:00 – 11:00 a.m. – POST-RACE PARTY

Beer!  Food! Mimosas!  Prizes!  Fun!

So waddya say . . . check it out at www.avondale5K.com and come out to run!  We hope to see you there!

RELOCATION UPDATE

FINALLY – things are underway at 1558 Ben Sawyer Boulevard.  We have a permit in hand and it’s all systems “go!” Stay tuned for updates

as we move forward to our new home on December 1!

The special workshop is now a SERIES of four!
Alli Shuttleworth is returning and bringing back her myofascial release work.  Only this time, you’ll get to experience her expertise in a series of four workshops!

Sign up now to attend on October 17, October 31, November 7, and November 14, from 9:00 – 10:00 a.m.  Each workshop builds upon the previous one, so attending all four is ideal but not mandatory.  The cost is $30/session for members; $35/session for non-members.

Click here to sign up right now!  This is one weekend obligation you don’t want to miss!

SELF MYOFASCIAL RELEASE WORKSHOPS

October 14; October 31; November 7; November 14

9:00 – 10:00 A.M.

$30/member

$35 non-members

Thanks to Marie-Louise Ramsdale for sharing this recipe for an “Easy Salad!”

A grain-based recipe that even the kids will enjoy.  And oh-so easy!

• Bulgur:  read package directions for soaking instructions.  (Be sure to look at this in advance!  You may need to soak the bulgur for several hours).

• Cook bulgur according to directions, chill.

• For dressing: 1/3 cup olive oil; 2 T fresh lemon juice and salt and pepper

• Chop 1/2 cup total basil and parsley, or just use 1/2 cup basil.

• Toss bulgur with chopped herbs, 1 cup chopped cherry tomatoes, and 4 oz chopped fresh mozzarella.

• Pour dressing over and mix.

Bon appetit – ENJOY!!!!

Shared from ML’s cookbook collection – 

“Italian Home Cooking” by Julia della Croce

You’ve probably heard the saying “If you don’t use it you lose it.”  But if you’re looking to maintain your fitness and stay strong well into your 50’s and beyond, you need to do more than use it!  As author Joe Friel says, we have to “use it or lose it with one twist.  Don’t just use it – push it.”  The key, he states, is intensity.  Once again, quality trumps quantity!

Click here to read more about how to continue to crush well into your 80’s. . . and prove that age is irrelevant when it comes to fitness!

SENIOR FITNESS CLASS

Tuesdays at 4:00 p.m.

Cardiovascular, strength, flexibility, and balance training all rolled into one FUN hour!

Call us for more information.

843-883-0101

Thanks to the following PrimeTimers for sticking with us for another year!

One Year:

Mike Gianoni

Two Years:

Patrick Riddle
Three Years:
Stephen Hughes (officially – but Stephen’s been working out with us for a long time as a visiting family member!)

Four Years:
Nancy Klemm

Five Years:
Keith Farley

Six Years:

Elaine Krell

Seven Years:
Seth Fisher

Denny Kubinski

Eight Years:
Sarah Johnson

Ten Years:
Karien Harwell

Lori Melsopp

Eleven Years:
Alice Botts
Cammie Camp
Marie-Louise Ramsdale

Fifteen Years

Jen Smith

The fall racing season is fast approaching.  Whether you are a beginninng runner looking for a Couch to 5K program, or a seasoned runner looking for a PR, there are lots of opportunities headed your way over the next few months.  Check out theCharleston Running Club’s website for a full calendar of local races.  Here are two of our favorites:

AVONDALE 5K

A great little race through the residential streets of Avondale in West Ashley. PrimeTimer Skipper Condon, responsible for the growth of this fun event, also puts on a great past-race party at Triangle Char & Bar West Ashley.

KIAWAH Half/Full Marathon

You’ll find lots of locals at this fast and flat event.  One of our favorites, we return year after year.  Don’t wait too long to register, as this race often sells out.

Interested in a 12-week training plan? Let us know!

Your Fitness Calendar at a Glance

September 7

Special Labor Day Group X Schedule

September 19

Myofascial Release Workshop

September 24

IOP Community Health Fair
Free fasting bloodwork, free screenings and info, and flu shots available (price TBA)

September 29 

National Coffee Day

September 30

Women’s Health & Fitness Day (Bring a girlfriend to the gym for free!)

October 3

IOP Connector Run

5K/10K

8:00 a.m.

October 10

Avondale 5K

West Ashley; 8:30 a.m.

MYOFASCIAL RELEASE WORKSHOP RESCHEDULED

Saturday, September 19

This workshop is currently full but a waitlist is available.  Please click here to reserve a spot on the waitlist and you will be notified if an opening occurs.

As we prepare for our relocation in the next few weeks, the quote above speaks loudly to us, and we hope it does for you. We look forward to serving you on the other side of the bridge with just as much quality, service, and energy as we have on the island.

Our plans are all set and we’re ready to renovate – we’re just waiting for Mt. Pleasant to give us a permit to begin construction.  Once that occurs, things will happen quickly . . . we will continue to keep our members and friends apprised of our progress as it takes place!

LABOR ON LABOR DAY?  WHY NOT?!

Monday, September 7

Holiday Group X Workout Schedule

7:00 am. PrimeTime Pedal with Sarah

8:00 a.m. BACKYARD BOOT CAMP with Meredith

9:30 a.m. BARRE with Marion (NEW!)

Click here to sign up for your favorite workout (maybe that’s all three?!) today . . . don’t wait – space is limited!

Marion is bringing Barre to PrimeTime!

BARRE WITH MARION

MONDAY, SEPTEMBER 7

9:30 – 10:30 A.M.

Click here to sign up!

When Marion Stephens walked into the gym as a guest several summers ago, we knew we were in the presence of something great.  A friend of a friend confirmed that for us, letting us know that we had basically encountered someone of rock-star caliber.  Vacationing in the family island beach house for many years, it’s not certain who enjoys her annual trips to PrimeTime more – herself or us!

Fast forward a few years later, and we couldn’t be more excited to have Marion on the PrimeTime Team.  Hailing from Richmond, VA, Marion is a certified Group Fitness Instructor through the Aerobics and Fitness Association of America (AFAA), and will be teaching barre at PrimeTime in our new location.  In addition to barre, Marion loves any kind of high-intensity workout (that shouldn’t surprise you) and you can find her taking our Pedal & Pump as well as the Total Body Circuit.  She does enjoy her down time, however, and when she’s not killin’ it at the gym you may find Marion taking a long walk on the beach, reading in her beach chair, or strolling down King Street.

Why does Marion make working out a priority?  She claims that releasing endorphins is one of her favorite things to do. “First and most importantly of all, it’s time to myself where I can think about working out and relieving stress. It helps clear my head and make me a better wife and mother. (Marion and her husband of 13 years have two children, seven-year-old daughter, Graham and a nine-year-old son, Harper.)  On days that I don’t work out I can tell a difference mentally so I try to do something every day.”

If you have never done a barre workout, Marion’s class will certainly be a great introduction.  And if you have explored the barre elsewhere, you probably haven’t experienced it like you will with Marion!  Be sure to look for it on the schedule after our move.

But you don’t have to wait to try a barre class – Marion will be offering it as part of our Group X schedule this Labor Day!  Click here to sign up now!

Welcome to the team, Marion . . . We’re so glad to have you!

How does caffeine affect your workout? Click here to read how enjoying some java prior to exercising can be a good thing!

Not convinced that coffee is beneficial?  According to the Center for Science in the Public Interest, coffee has it’s pro’s and con’s.  Click here to read the CSPI’s take on the effects of caffeine on the body.

National Coffee Day is September 29.

Come have a cup of coffee on us!

For those of you who are Paleo or gluten-free, this recipe’s for you.  And for those of you who aren’t Paleo or gluten-free, you’ll love this recipe too!

I’m a new fan of zucchini “noodles” – so easy, so good, and so healthy!

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

A light and tasty summery zucchini noodle pasta tossed in fresh basil pesto with roasted tomatoes and grilled chicken.

Ingredients

• 1 pint cherry tomatoes, cut in half
• 1 tablespoon oil
• salt and pepper to taste
• 1 pound boneless skinless chicken breasts
• salt and pepper to taste
• 4 medium zucchini, sliced into noodles
• 1/2 cup basil pesto

Directions

1. Toss the tomatoes in the oil, salt and pepper, place on a baking sheet in a single layer and roast in a preheated 400F/200C oven until they start to caramelize, about 10-15 minutes.
2. Meanwhile, season the chicken with salt and pepper to taste, grill it over medium-high heat, about 3-5 minutes per side, before setting aside to rest and slicing it.
3. Add the zucchini noodles to the pan and cook until just tender, about 1-2 minutes, stirring.
4. Toss the zucchini noodles, tomatoes and chicken in the pesto and enjoy!

Option: Omit the chicken.
Option: Use fresh tomatoes instead of roasted tomatoes.

Nutrition Facts: Calories 294, Fat 12.3g (Saturated 2.9g, Trans 0), Cholesterol 110mg, Sodium 122mg, Carbs 10.2g (Fiber 3.3g, Sugars 5.8g), Protein 36.1g

National Women’s Health & Fitness Day

Wednesday, September 30

PrimeTime women, we have so much to celebrate.  And we all know that celebrations are best when our plans include friends!

Come celebrate your health and fitness at PrimeTime on Wednesday, September 30, with a friend . . .  all friends can workout for free! Girlfriends can come with you to a Group X (contact us for a free sign-up) share your training session, or just accompany you to the gym for your own workouts.

ALL women who come to the gym on September 30 will receive a special treat!

Please note, all guests must sign in prior to working out and either be initialed by their PrimeTime friend or a staff member.

Happy Anniversary!

Congratulations to the following PrimeTimers, celebrating another year with us in the gym:

ONE YEAR:

Will  Miller

TWO YEARS

Sherry Coish

Chuck Jacobson

THREE YEARS:

Tim Ahmuty

Mary English

Mary Norvell Hughes

Cheryl Keats

FOUR YEARS:

Butch Cody

FIVE YEARS:

Robin Lawther

SEVEN YEARS:

Hal Currey

Laurie Ulmer

EIGHT YEARS:

Buddy Inabinet

Alex Varner

NINE YEARS:

Shannon Cagle

Steve Hope

Paul Kohlheim

Aspen Nestler

 TEN YEARS:

Eleanor Ross (come get your ten-year t-shirt!)

THANK YOU to everyone for continuing to workout with us at PrimeTimeFitness!

Congratulations to the 2015 PrimeTime Stairclimb Team!  We ran hard and come home with lots of hardware!

Fastest Overall Team

1st Place Overall Climb – Meredith

2nd Place Overall Climb– Sarah

1st Place Overall Ultra Climb – Meredith

2nd Place Overall Ultra Climb – Ashley

Age Group Winners –

Diane and Kendra

Congratulations to PrimeTimer Kristin Arnold, her husband Charlie, and big brothers Jake and Sean, on the arrival of twins

Kyleigh Simerlein and Sawyer Fleming!

Community Wide Group Run

August 20; 6:30 p.m.

The Charleston Area monthly Community Wide Group Run continues on the third Thursday of every month. This month we’ll be starting out at the Charleston Harbor Fish House & Marina at 6:30 p.m. on Thursday, August 20. Come out and join us for a 3- or 5-mile route, then head to the Reel Bar for a cold beverage.

This is a chance for the many running groups in our community to get together and enjoy fellowship, fun, and fitness in unity.  Come out and meet some new faces, see some new places!!

FUN FOR ALL AT WILD BLUE ROPES!

Chip Roberts, Alice Botts, and Terry Fisher give each other helping hands and encouragement.

Sam Ploch gets excited about making it through the Tarzan Ropes!

Maxim Fisher takes a leap of faith!

August is upon us – and that signals the closing of summer.  The kids are heading back to school, but why not do some back-to-school shopping of your own and join us for a shopping spree!?  See below for information about our Athleta shopping party.

Our new space is about to undergo a facelift – although nothing much will change on the outside, the inside at 1558 Ben Sawyer will take on a whole new look.  We’re about to begin tearing down walls, raising the ceiling, and changing up the flooring in our new home. Keep checking our Facebook page for photos chronicling our progress!

And keep reading – there’s lots to say this month!

Wouldn’t it be nice to have every day be one of those “perfect” days? You know, the kind of day that includes a peaceful walk in the park, a heart-pounding workout, a playful few hours with the kids, and healthy, delicious eats at each meal-all the good stuff, in other words.

While somewhere in a far off land that may be reality, here on planet Earth, it’s not. Most of us spend our days meeting deadlines at work, shuffling the kids to and from school (and soccer practice, ballet, and baseball too), and hoping to have the chance to actually sit down for a meal.  Click here for 8 everyday tips that work for busy people . . .

Originally appeared on Health.com.

Prep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

Servings: 4

Ingredients

• 1 cup quinoa, rinsed
• 1 3/4 cups water or broth
• 1 pound boneless and skinless chicken breasts or thighs
• salt and pepper to taste
• 1/2 cup bbq sauce
• 1 pound zucchini, quartered lengthwise
• 2 ears corn
• 1/4 cup feta, crumbled
• 1/4 cup green onions
• 2 tablespoons cilantro, chopped
• 1/4 cup bbq sauce

Directions

1. Bring the water and quinoa to a boil, reduce the heat and simmer, covered, until the quinoa is tender and has absorbed the water, about 15 minutes, remove from heat and let sit for 5 minutes, covered.

2. Season the chicken with salt and pepper to taste and grill or pan fry it over medium-high heat until cooked through and lightly golden brown, about 4-6 minutes per side, before setting aside to cool, slicing and mixing in the BBQ sauce.

3. Grill the zucchini and the corn until cooked and slightly charred, about 2-3 minutes per side.

4.  Cut the corn from the cob, assemble veggies and chicken over quinoa, and enjoy!

Extra BBQ sauce may be added as “dressing,” and try adding flavorful garnishes such as feta, cilantro, and scallions!

Note:  Careful with the BBQ sauce – watch out for high sodium brands!  Or try making your own with this recipe for a low-sodium Brown Sugar BBQ sauce.

Nutrition Facts: Calories 423, Fat 6.7g (Saturated 1.8g, Trans 0), Cholesterol 74mg, Sodium 724mg, Carbs 56g (Fiber 6g, Sugars 15.8g), Protein 36.1g

August 22, 12 – 2 p.m.
Come join us at the new Athleta store in Town Center as we pull out the credit cards and take advantage of invitation-only discounts!  Lite bites will be provided to keep your energy up as you explore the new fall arrivals.

Saturday, August 22, 12-2:00 p.m.

Please let us know if you plan to attend!

NATIONAL COLLEGE COLORS DAY

August 28

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, AUGUST 28!

SELF MYOFASCIAL RELEASE WORKSHOP RETURNS!

August 29, 9:00 – 10:30 a.m.

$35pp
If you missed Alli’s first Myofascial Release Workshop, no need to fret – we ‘re offering it again this month!  Wondering what you missed?  Come check it out!

You’ve probably seen foam rollers in the gym, and maybe you’ve experimented with them and other methods of release work.  But do you REALLY know how to get the most out of those long pieces of foam or plastic, or those knobby little balls?

Myofascial release breaks up rigid dehydrated muscle tissue and helps to restore it to its normal function. Normal function means your muscles are elastic, hydrated, healthy, and ready to perform at a moment’s notice. This method is often performed with a foam roller, lacrosse ball, or tennis ball. Release work helps revive your circulation and gives it a boosts, helping to relieve tension and pain in your body.

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign-up today!

ball. Release work helps revive your circulation and gives it a boosts, helping to relieve tension and pain in your body.

Below are the results you can expect to see from Release work:

* Improved circulation

* Increased blood flow

* Reduced muscle tightness and muscle pain

* Increased mobility and flexibility

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign up today!

Join former PrimeTimer and Pilates instructor
Alli Shuttleworth (pictured) as she guides you
through minimizing tension, stress, and pain.

Thanks to the following PrimeTimers for trusting us for one more year with their health and fitness!

One Year:

Rebecca Balitsaris

Melinda & Wendell Hairfield

Susan Harriman

Badge Humphries

Jim Urban

Two Years:

Aaron Justice

Three Years:

Anne & Andy Benbow

Diane Juras

Four Years:

Susan & Philip Waters

Eight Years:

Andrea & Mark Pritchard

Ten Years:

Mark Wine

Thirteen Years:

Audrey Glick

FIFTEEN YEARS (wow!):

Heather Galloway

Don’t forget that not only are our expenses going up July 1, but your rates are too, although you will most likely not notice much of a difference in your pocketbook.

Monthly fees and individual training rates are posted in the gym.

Group X Training fees are given online.

You may also ask us for a copy of the new rate schedule.

Stairclimb Team Update and 

SPONSORS WANTED!

Team PrimeTime continues to train hard once again, getting ready for our Stairclimb Race on July 25.

We still need to raise a few hundred dollars and every little bit counts!  There are also some flight sponsorships left for $150. Click here to show your support for our team today!

Birthday Month Events

July 11 

Myofascial Release Workshop

PrimeTime Fitness; 9:00 a.m.

July 16

Community Wide Group Run

Charleston Harbor Fish House; 6:30 p.m.

July 18 

Clean Up the Causeway

PrimeTime Fitness; 8:00 a.m.

Wild Blue Ropes

6:00 – 10:00 p.m.

July 23

PrimeTime Shopping Spree at ATHLETA!

Details coming soon!

July 25

Climb North Charleston

Stairclimb Event

North Charleston Coliseum

7:00 a.m.

As we head towards Independence Day, the holiday takes on a new meaning this year for many in our community.  Intended to celebrate our freedom as Americans, it represents much more than that for those of us in Charleston with the recent events we have faced.

Not only am I proud to be an American, but now more than ever I am proud to call myself a South Carolinian, and even more proud to be able to say I call Charleston home.  The outcome of the heinous murder of nine amazing people just days ago has surpassed the expectations of myself and so many more.

As one speaker at Reverend Clementa Pickney’s funeral stated, “South Carolina has risen to its greatest height.”   Charleston has exhibited love beyond belief, extraordinary forgiving grace, and a powerful bond amongst us all regardless of race or religion. Hopefully this Independence Day will remind us to remain free of hatred, prejudice, and bias towards those who bear differences from ourselves.

We told you several weeks ago that our overhead expenses are rising, and therefore an increase in rates was necessary.  You have all been very supportive and understanding of this increase in your costs.  At this time, however, we have been presented with a lease renewal that we financially cannot commit to.  Therefore, it is with feelings of hesitation, anxiety, trepidation, and a little sadness, that we announce that we are relocating.  Definitely.  For sure this time.

It is our intention to continue to bring you stellar service, pristine facilities, and an incredible fitness facility as close to our current location as possible.  Despite two years of searching and scouring Sullivan’s Island for any potential site, we have come to the realization that there just aren’t any viable options.  Our new location, although not on the island itself, will be about as close as you can get to the island without a 29482 zip code.  Still in the negotiating phase, we plan to disclose our new location once the details have been finalized, which should be in the very near future.

We find this difficult move inevitable and unavoidable, but at the same time, we are excited and eager at the opportunity to serve you better.  We will remain where we are until October 31, and we are looking forward to spending the next four months shaping our new facility into exactly what we (and you) want in a fitness center.  Fresh paint, new floors, fully insulated space, and timely attention to both minor and major repairs await us all across the bridge, as well as our familiar supreme customer service, great equipment, a variety of Group Workout offerings, and qualified personal training.
We assure you, we will do everything we can to make this transition as seamless as possible.  Along the way, we welcome suggestions and any ideas you may have to offer.
That, my friends and family (for that is what you all have become), is all for now.  Be expecting further updates as we progress in our plans!

Add Some Excitement to Your Workout!

When was the last time a workout made you feel this way?!

We are all guilty of getting stuck.  Going to the gym consistently doing the same thing time and time again, and expecting to see changes – yet seeing little or no results. Whether you’ve had a layoff from exercise or have been doing it consistently but not seeing improvements, it might be time to change things up.

Here are some surprising things you need to know to get over a plateau, motivate yourself to keep going, or to get back in the game:

-Do what you do the least of a little bit more often.

-Never do anything that is boring or unappealing.
-Make movement the foundation for exercise.
-A “plane” workout is a good workout.

Click here to read more . . .

National Eat Your Beans Day is a “live healthy” holiday celebrated every year on July 3.  This day celebrates the bean vegetable in all sizes, shapes and colors. Beans (legumes) are one of the longest cultivated plants in history, and are an important source of protein.  A very healthy choice for any meal or snack, they are also an excellent source of fiber, are low in fat and high in complex carbohydrates, folate, and iron.

There are approximately 40,000 bean varieties in the world, but only a fraction of these varieties are mass-produced for regular consumption.

Taken from www.NationalDayCalendar.com

Keep reading for a staff-tested recipe using one of our favorite beans – the edamame bean!

Staff Recipe File – Edamame “Succotash”

An easy-to-make and light side dish, this makes great use of some of those delicious summer vegetables!

Ingredients:

• 1 Tbs. canola oil
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 cups corn, cut from 2 cobs or thawed from frozen
• 2 cups shelled edamame, fresh, or thawed from frozen
• ¼ cup low-fat sour cream or yogurt
• ½ tsp. kosher salt
• Freshly ground black pepper to taste

Directions:

1. Heat the oil in a large skillet over medium heat. Sauté the pepper and onion for 2 minutes. Add the corn and edamame and heat through.
2. Stir in the sour cream. Season with the salt and pepper and serve hot from the pan.

Come Celebrate our 15th Birthday at Wild Blue Ropes!

Saturday, July 18th

6:00 – 10:00 p.m.

We’re Celebrating our 15th Birthday at WILD BLUE ROPES and we want ALL of our friends to come!Food, beverages, and a GREAT TIME will all be provided!

• We did it – enough people signed up in advance so the course will be closed to allow us to experience the thrills all to ourselves!
• Challenge yourself on one of the many levels of Ropes Courses (there are options for everyone, even YOU!)
• Try the Ninja Warrior Challenge!

Even if you don’t want to climb, come hang out, and have dinner and drinks on us!

RSVP to  meredith@primetimefit.net BY JULY 16 – we need a head count for the food!

WILD BLUE ROPES

1595 Highland Avenue

James Island

(843) 502-4066

Check out this video!

Myofascial Release Workshop

Saturday, July 11

9:00 – 10:30

$35pp

You’ve probably seen foam rollers in the gym, and maybe you’ve experimented with them and other methods of release work. But do you REALLY know how to get the most out of those long pieces of foam or plastic, or those knobby little balls?

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign-up today!

Myofascial release breaks up rigid dehydrated muscle tissue and helps to restore it to its normal function. Normal function means your muscles are elastic, hydrated, healthy, and ready to perform at a moment’s notice. This method is often performed with a foam roller, lacrosse ball, or tennis

ball. Release work helps revive your circulation and gives it a boosts, helping to relieve tension and pain in your body.

Below are the results you can expect to see from Release work:

* Improved circulation

* Increased blood flow

* Reduced muscle tightness and muscle pain

* Increased mobility and flexibility

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign up today!

Join former PrimeTimer and Pilates instructor
Alli Shuttleworth (pictured) as she guides you through
minimizing tension, stress, and pain.

The following PrimeTimers are celebrating yet another year of fitness with us this month. Congratulations for keeping up the great work!

ONE YEAR

Charlie Aikman

Donna Dobson

Betsy Halstead

TWO YEARS

Tim Kelly

THREE YEARS

Nick Carter

Suzie Smith

FOUR YEARS

Kelly Frame

SEVEN YEARS

Bill Haskin

EIGHT YEARS

Mike Psenka

ELEVEN YEARS

Tom Hiers

TWELVE YEARS

Pam Houseal

THIRTEEN YEARS

Andrea Cooper

FOURTEEN YEARS (WOW!)

Samantha Ploch

Pedal & Praise at PrimeTime

Wednesday, June 3

12:00 – 1:00 p.m.

Join Shannon for this special all-levels-are-welcome class.  “Pedal & Praise” is a high-energy indoor cycling class that takes the focus off pushing past your limit and puts it on increasing your sensitivity to the presence of God in your life. You will ride to the soundtrack of inspiring Christian worship music while reflecting on a particular verse or part of biblical scripture provided to you through your instructor.

Click here to sign up now!

Can’t make it this time, but want to know more and/or try another time?  Contact Shannon at 843-209-2926 or newtnell@gmail.com

You may not have noticed the new “NO PARKING” signs on Middle Street, but a ticket will get your attention!  Please note that there is now no parking allowed on the block between Station 21 and Station 22 on the side of the street opposite from the gym.

Parking is still allowed on the same side as PrimeTime.

(Also, be careful – there is no longer any parking between Station 22 and Station 22 1/2 on our side of the street – in front of Poe’s!)

Want to avoid the chance of a parking ticket, and get guaranteed front space parking?  Ride your bike!

Myofascial Release Workshop

Saturday, July 11

9:00 – 10:30

$35pp

You’ve probably seen foam rollers in the gym, and maybe you’ve experimented with them and other methods of release work.  But do you REALLY know how to get the most out of those long pieces of foam or plastic or those knobby little balls?

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign up today!

Join former PrimeTimer Alli Shuttleworth (below) as she guides you through using those devices to minimize tension, stress, and pain.

Myofascial release breaks up rigid dehydrated muscle tissue and helps to restore it to its normal function. Normal function means your muscles are elastic, hydrated, healthy, and ready to perform at a moment’s notice. This method is often performed with a foam roller, lacrosse ball, or tennis ball. Release work helps revive your circulation and gives it a boosts, helping to relieve tension and pain

in your body.

Below are the results you can expect to see from Release work:

* Improved circulation

* Increased blood flow

* Reduced muscle tightness and muscle pain

* Increased mobility and flexibility

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign up today!

Another Successful Boot Camp!

Boot Camp at PrimeTime was the real deal on Friday, May 22, when Sarah’s fiance Ryan came to visit!  Ryan, a former Marine Drill Sargeant, put the troops to the test!  Some of the 8:00 a.m. recruits hung around after their workout for a photo with Sargeant Wilson.

Faster, Stronger, Fitter – the 

Stairclimb Team Needs YOU!!!

Want to be faster?  Stronger? Fitter?  Try stairclimbing – less impact than running, harder than the elliptical, and more effective than anything you’ve ever done before!

The PrimeTime Stairclimb Team is at it again, practicing at the North Charleston Coliseum as well as other covert climb practices around town.  The Climb North Charleston Fight For Air stairclimb is Saturday, July 25, and we want to bring home the title again.

Shoot us an e-mail to inquire about participating on the team, and learn more about the event itself here!

OPEN PRACTICES at the Coliseum are being held on June 11, 17, and 30.  More dates coming soon.

Interested in being a sponsor for the team?  There are many levels of sponsorship available.  Contact us to learn more!

If you really want to experience the streets of New York City, there’s no better way to do it than on a running tour. Pick a Personalized Run and customize a route from the Boogie Down Bronx to the Brooklyn Bridge.

CRT’s running tours are completely customizable to the day, time, distance and sights you want to see. City Running Tours offers pick-up and drop-off from any location, as well as photography, City Running Tours t-shirt and goody bag. These runs are perfect if you are a tourist visiting the city, training for a race or business traveler fitting a run in to your schedule.

Click here to receive a special offer for first-time City Running Tour customers in NYC!

Check out other national City Running Tours at www.cityrunningtours.com

It’s summertime, and the livin’ is easy . . . but that doesn’t mean you should take it easy in your workouts!  We can help you ramp up your effort to see maximal results.  There are lots of opportunities – keep reading to learn more about the Floppin’ Flounder 5K, the American Lung Association Stairclimb, and so much more!

And although the livin’ is easy in the summertime, it wasn’t easy putting together the newsletter this month – we have SO much to say!  Keep reading  . . .

Modest Price Increase

Effective July 1

To help defray the approaching increase in overhead expenses, we will be increasing rates of all PrimeTime services, effective July 1.

Beginning July 1, you will notice the following changes.  Please take note, and make sure that any automatic payments you have set up through your bank are adjusted accordingly.

As always, please contact us with any questions or concerns you may have.

Monthly Gym Access Fee

Individual         $65/month cash or check; $70/month credit card

Additional Family Member           $30/month cash, check, or CC.

Private Training Clients

One-Hour Workouts

$85/person for a one-time workout

$75/person for on-going, continuing clients

For multiple people, add $10/person to cost of workout

30-Minute Workouts

$45/person for on-going, continuing clients

For multiple people, add $10/person to cost of workout

Regular Training/GroupX clients still do not pay a monthly access fee.

Group X (Mindbody Scheduling)

Single workout     $30

See online scheduling system for Group X package pricing

Regular Training/GroupX clients still do not pay a monthly access fee.

Day Passes

$20/visit

Thank you for your continued business – we appreciate your loyalty!

FOURTEEN YEARS, ELEVEN MONTHS

 . . . AND COUNTING!
July marks our fifteenth birthday and are we ever ready to celebrate!  Save the date and mark your calendar for these fun events throughout the month of July.  We hope to see you there for at least one, if not all!  We hope to line up more events, and more details are coming soon!

July 11:  Pilates and Myofascial Release Workshop

PrimeTime Fitness; 9:00 – 10:30 a.m. (see sidebar for details)

$35 pp.  Click here to sign up!

July 18:  Ben Sawyer Causeway Clean-Up

The Charleston Running Club is grateful for the hospitality of the Town of Sullivan’s Island in allowing us to hold to road races on the island every year. Join the CRC as we step out to clean up the causeway!

We’ll meet on Saturday morning at 8:00 a.m. at PrimeTime Fitness armed with gloves, trashbags, and pick-up sticks.  Afterwards we will head to Page’s Okra Grill for brunch on the CRC and/or PTF  (Adult beverages are out of your own pocket).

July 18:  Night Climb at Wild Blue Ropes

Navigating obstacles and even swinging from tree to tree make it easy to channel your inner Tarzan. Don’t worry; we won’t judge the occasional chest thump or war cry mainly because we’ve been known to do it ourselves from time to time-one of the only things you’ll find nearly impossible at Wild Blue is containing your excitement.

Details and sign-up coming soon!

July 25: American Lung Association Fight For Air North Charleston Coliseum Stairclimb.

See sidebar for details.

Date and more details to come:  Athleta Shopping Spree!

When Tonia Heidenreich first joined PrimeTime in January 2002, we knew we had found a true gem. A former professional ballerina turned Pilates instructor, Tonia is talent, personality, charm and grace all rolled into one (well, grace sometimes 🙂

We’ve seen Tonia through it all – marriage, creating a business (Tonia is a former owner of The Loft Pilates Studio downtown), the the birth of twins, Cadence and Ronan, who are almost 10 years old, teaching Pilates in local studios, and now her return to the world of ballet, this time as an instructor. Throughout all these life adventures, Tonia has managed to maintain a respectable workout schedule every week with Meredith and various workout partners.

Now you can catch Tonia back on the instructor’s mat at PrimeTime, as she teaches an occasional Mat Class on Thursday mornings at 8 a.m.  A great way to strengthen and tone (especially the core muscles), stretch, and correct postural imbalances, Tonia’s Mat Class is perfect for anyone – gentle enough for even the deconditioned, yet challenging enough for athletes.

Want to try Tonia’s Mat Class?  Click here to sign up!

Tonia stretches after a workout in 2003.

My last CSA bag contained a plethora of greens.  Turnip greens, collards, and red russian kale, to be exact. What was a wanna-be chef to do?  I turned to nutritionaction.com and found this tasty recipe. Enjoy!Ingredients: 
2 lbs. mixed baby cooking greens (kale, chard, spinach)
¼ cup extra-virgin olive oil
8 cloves garlic, sliced
¼ tsp. red pepper flakes
¼ cup sun-dried tomatoes, finely chopped
1 15 oz. can no-salt-added chickpeas, not drained
2 Tbs. red wine vinegar
¼ tsp. kosher salt
freshly ground black pepperDirections:
* Steam the cooking greens until tender, 2-3 minutes. Run them under cold water, then roughly chop.
* In a large skillet, heat the oil over medium-low heat. Sauté the garlic until lightly golden, 1-2 minutes. Stir in the pepper flakes, sun-dried tomatoes, chickpeas with their liquid, and the cooking greens. Heat through.
* Remove from the heat, stir in the vinegar, and season with up to ¼ tsp. of salt and pepper to taste.Serves 8.

Nutrition Information:
Per serving-
Calories: 180
Total fat: 9 g
Saturated fat: 1 g
Sodium: 170 mg
Carbohydrates: 20 g
Fiber: 5 g
Protein: 7 g

National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running.  Why not spread the running bug with some friends and runners-to-be, take up a new form of exercise and go for a run, or simply hit the streets to enjoy some quiet time in celebration of this day?!

And if you really want to celebrate National Running Day, why not sign up to run the Floppin’ Flounder 5K right here on Sullivan’s Island on June 6?!  Click here for more information on running or volunteering on race day.

Because there are SO many great things going on this month, we decided to include only those with which we are affiliated. Be sure to check out the Charleston Running Club website at www.charlestonrunningclub.com, the Coastal Cyclists site at www.coastalcyclists.com, and

www.meetup.com/ChucktownTriathletes/ for all things triathlon!

June 6

Floppin’ Flounder 5K

Sullivan’s Island; 8:00 a.m.

June 11

Open Stairclimb Practice

North Charleston Coliseum; 5:30 – 7:00 p.m.

June 17

Open Stairclimb Practice

North Charleston Coliseum; 5:30 – 7:00 p.m.

June 18

Community Wide Group Run

Charleston Harbor Fish House; 6:30 p.m.

June 30

Open Stairclimb Practice

North Charleston Coliseum; 5:30 – 7:00 p.m.

Happy Anniversary!

One Year

Jimmy Poore

Two Years

Dave Zatz

Five Years

Joe and Ginna Fishburne

Maria Schaeffer

Six Years

Carol Killough

Nine Years
Cantey Smith

Ten Years 

Beth Carnes

Mike Richardson

Mary Beth Thornhill

Eleven Years

Skipper Condon

Thanks to everyone for your continued support and encouragement.  Keep up the great work!  We look forward to sharing another year of health and fitness (and fun!) with you.

BOOT CAMP IS BACK

for 10th season!

It’s back for another season!  Boot Camp returns on May 4. For four weeks, you’ll be challenged just enough to get the results you need and the body you want!

For five days each week you will be guided through workouts designed to give you the ideal combination of resistance, cardiovascular training, flexibility, and recovery.
Workouts are offered at 6:30 and 8:00 a.m. and last one hour.  Mix and match the workouts to fit your needs – anywhere from one workout a week to a full schedule of all five days for the entire program.

Boot Camp – who knew workouts could be so FUN?!

For more information, contact meredith@primetimefit.net Package information, pricing, scheduling, and sign-ups can be found by clicking here – don’t wait!  Sign up today!

Boot Camp’s Not the Only Thing that’s Back . . .

KEN’S COMING TO VISIT!

And he wants to see YOU while he’s here!

That’s right  –  Ken will be coming to visit!  He’ll be making a quick stop to say hello on Friday, May 8.

Want to workout with Ken again, like old times?  Sign up for Boot Camp on May 8 at 6:30 – Ken will be leading the troops!

Click here to sign up and pay online.

Don’t want to workout but to say hello?  We’ll be having a DROP-IN for coffee and early morning munchies immediately following the workout at 7:30 on the front porch.  Please click to RSVP!

National

Pizza Party Day

Friday, May 15

For years a popular go-to item, either in a local pizzeria, delivered to your door, or from a box in the freezer section, pizza has acquired a bad rap in health and fitness circles. Its thick doughy base and cheesy, greasy toppings often conjures up thoughts of blocked arteries and high blood pressure.  However, pizza doesn’t have to be bad for you – a quick search of the internet will reveal scores of healthy topping options, easy-to-make sauces and even healthy substitutes for the crust.
This year, Friday May 15 marks National Pizza Party Day.  Why not try one of our staff favorites and invite your friends over to share and celebrate!?

Buon appetito!

Wednesday, May 27 is NATIONAL SENIOR HEALTH AND FITNESS DAY!  And here at PrimeTime Fitness, we love our seniors.  So on the last Wednesday o fthe mnth, feel free to bring yoru favorite senior to the gym to workotu for free!  We will waive the guest fee for anyone over 65 for this day only.

Please make sure your senior guest signs in on the Guest Log.  And stay tuned for more activities to celebrate National Senior Health and Fitness Day at PrimeTime Fitness!

Spring Time seems to be here to stay – FINALLY!  Just in time for lots of great outdoor events and activities. There is no excuse – go outside and play!

Local Bike Month Events:

May 6:  Bike to School Day!

May 7: Peninsula Bike Commuter Workshop with Bike Law @ Rutledge Cab Co. (1300 Rutledge)

May 11th – 15th is National Bike to Work Week! If you are like the majority of Americans, you live within five miles of your workplace, making riding to work a very viable, healthy and fun option for your commute.

May 11: West Ashley Bike Commuter Workshop with Bike Law @ Ms. Rose’s (1090 Sam Rittenberg)
May 12: 146 Years of Bicycling In Charleston @ CCPL Calhoun Street (68 Calhoun)

May 15:  National (We Can’t Wait to) Bike to Work Day at EarthFare

May 17: Traffic Skills 101 @ Park Circle Community Center (4800 Park Circle)
May 20: Ride of Silence @ Hampton Park

May 27: Mount Pleasant Bike Commuter Workshop w/ Bike Law @ TBA

Trek Bicycle Shop is offering Free Maintenance Clinics!  Join them for a FREE class every Sunday at 12pm.  In honor of Bike Month, Trek Bicycle Shop is offering 20% OFF anything you can fit inside one of their shopping bags (excludes Garmin) if you attend one their weekly clinics during the month of May. Purchases must take place at the time of the clinic.  Details . . .

BUSY PEOPLE NEED EXERCISE, TOO!

Successful people know that the key to achieving success is managing their time effectively.  We all have 24 hours in each day – how we choose to spend those hours is up to us.  Every member at PrimeTime Fitness is incredibly busy – from chauffeuring the kids to working long hours, we are all packing everything we can into every day.  Sometimes it gets hard to include a trip to the gym, a run, or a bike ride into our daily routine!

I’ve often told clients that “you will never find time to exercise – you must make time.”  The article below explains very well why and how to make time to take care of yourself before taking care of everything or everyone else!  It’s geared towards entrepreneurs but it spans all careers and lifestyles.

“There’s a prevalent attitude among entrepreneurs that the business, whatever that business is, comes first. It is the high priority that trumps everything else, including family, friends and especially health.”

Read more . . .

(Thanks to Julie Nestler for sharing this article with us!)

A staircase workout is an incredibly effective way to improve fitness and overall health: One study found that simply walking up 200 steps twice a day, five days a week, for eight weeks, can cause a 17 percent increase in VO2 max, which is a common way of measuring someone’s aerobic fitness.

Running up stairs brings even more benefits. Because the body is constantly being lifted upward with each step, it engages more leg muscles than running and improves vertical jump.  Running up stairs is also easier on the joints than regular sprints, while being better at improving athletes’ range of motion.  But the best thing about staircase workouts? They can be done on any staircase and, in a manner similar to our love, they don’t cost a thing. So find some steps and step on the gas . . .

Read more . . . .

The PrimeTime Stair Team is at it again – we are training for the American Lung Association’s Climb North Charleston on July 25.  Want to join our team?  You can do by clicking here!

Not sure you awnt to commit?  You are welcome to attend one practice without signing up – open practices this month will be on May 13 and May 28 from 5:30 – 7 pm at the Coliseum.

Staff Recipe File – Gluten-free Polenta Pizza Crust Basic polenta pizza crust recipe:

• 2/3 cup yellow cornmeal
• 3 cups water
• a handful of chopped oregano (optional)

Preheat oven to 425.

Spray a large pizza pan with cooking spray

To make polenta, put water and cornmeal in a large pot and heat until bubbling, stirring often.  Cook until thick and smooth, adding water as needed if consistency becomes too thick and pasty.

Mix oregano in when almost done.

Spread polenta evenly in pizza pan, bake for 12 minutes.

Top with your favorite ingredients, and bake again for 10 – 12 minutes.

Julie’s Thai Pizza Toppings

Peanut satay sauce (you can make it with peanut butter protein powder and yogurt)

Chicken

Shredded carrots

Green onions

Cilantro

Tofu

Meredith’s Red Pepper Pizza Sauce

One roasted red pepper (in a jar)

Tbs olive oil

Basil

Pepper to taste

Put everything in a blender.  Spread over pizza crust, top with additional toppings such as shredded grilled chicken, spinach, and shredded cheese.

Want even more ideas for healthy pizzas?  Check out these 25 Mouthwatering Ways to Make Low-Carb Pizza Without Bread!

We are sooo excited to have Athleta gearing up to open in our very own hometown!  The latest styles in fitness, yoga, golf, tennis, and and casual wear, our wardrobe would not be complete without Athleta.

On Monday, May 11, from 5:30 – 7:30, come join us for the Athleta Store Opening.  Charleston Living Magazine will be teaming up with Athleta to bring you an evening of fun and stylish shopping!

Come discover the latest in active fashion wear, where you’ll find the ultimate outfits for every spring destination. Whether you’re heading to the beach, out on the town, or to a yoga or fitness session, you will love the fresh new styles at Athleta.

Enjoy delightful hors d’oeuvres and beverages while you shop.  This is a night you will not want to miss…See you there!

Be sure to check out the local running scene at www.charlestonrunningclub.com, and check out the events above celebrating National Bike Month!

More events going on this month are below.

May 2:

Push-Up & Up Charleston 

May 5:

Town of Sullivan’s Island

Election for Council seats

May 8:

WORKOUT and DROP-IN with Ken

PrimeTime Fitness; 6:30 Workout and 7:30 Drop-In

May 11:

Athleta pre-opening party

Athleta; Town Center; 5:30 p.m.

May 13:  

Stairclimb Open Practice

North Charleston Coliseum; 5:30 p.m.

May 15:

National Pizza Party Day!

Make one of the recipes above and let us know what you think – or share a recipe of your own!

May 21:

Community Wide Group Run

Sullivan’s Island; 6:30 p.m.

May 27

National Senior Health and Fitness Day

May 28:  

Stairclimb Open Practice

North Charleston Coliseum; 5:30 p.m.

Although the temperatures aren’t really signaling the approach of spring, we know it’s coming soon and we can’t wait to get outside!  You know what that means – our outdoor workouts are right around the corner.  This month’s newsletter tells all you need to know about Spring Training, coming in April!

Along with the great activities being held this month (please check out our “Upcoming Events” section below), we’d like to turn your focus to how you fuel your body during the day. National Take-Your-Lunch-to-Work Day is March 10 and we’ve got some great healthy lunch recipes for you!

From what you do to what you eat – there is no excuse for not living healthy this month.  From nutritional guidance to exercise planning, we’ve got what you need to revamp your lifestyle.  Let us know how we can help.

You may not recognize him off the tennis court, but Rob Havens is becoming a regular at PrimeTime as well.  Officially joining the gym just this past January, Rob has actually been a member of the PrimeTime team for a while.  Helping out during Spring Training and Boot Camp last year by teaching Cardio Tennis, Rob has gradually worked his way indoors and you may now very well spot him working out with a personal trainer alone or with some of his tennis students.

Rob has come to learn the importance of staying in shape and working out to help him excel on the court while teaching lessons, and the convenience and staff at PrimeTime make it easy for him to enjoy his workouts.  Not to mention the results – when he first began at PrimeTime several months ago, his fitness was declining and his performance on the court was suffering. Now, several workouts and a half-marathon later, Rob says he can definitely feel a difference in his endurance.

When he isn’t at PrimeTime or on the tennis court, you might find Rob shooting paint balls, playing ping pong, skim boarding, or shark tooth hunting.  Another place you just might find Rob is in the kitchen – a little-known fact about him is that Rob loves to cook!  He recently has also discovered that he likes to run, and completed the Kiawah 1/2-Marathon last December in an 1:41 – not bad for someone who just took up running!

Rob is ready to
run his first 1/2-Marathon!

Rob has always lived on Sullivan’s Island where his family has been for 25 years.  Now he’s working on the island too – his business “Fast Forward Tennis” is taking off quickly!  His entire family is very supportive of each other in their own athletic endeavors and Rob is extremely grateful for their support. Always encouraging others himself, Rob offers these words of wisdom: “Never give up, strive to be the best you can be everyday, and be active in your community.”

Thanks for all you do, Rob!  And keep up the good work – we love to see your efforts paying off!

Want to book a lesson with Rob?  Call him at 843-557-5257!

Sullivan’s Island Elementary School is celebrating National Walk-To-School day on March 4!  Students who live close enough are encouraged to walk to school with their parents, while those who don’t live within walking distance are invited to meet at PrimeTime Fitness, 2120 Middle Street, at 7:00 a.m. that morning to walk together!

Parents, please join your children in celebrating National Walk-To-School Day by making the trek to school on foot.  For those of you meeting at PrimeTime Fitness, the parking lot of SALT at Station 22 – across from PrimeTime Fitness – will be open just for you to leave your car for the (approximately) 30 minutes you will be gone.

Some tips for walking safely to school:

• Cross the street at intersections or crosswalks
• Look left, right, and left again before crossing
• Walk in pairs or groups
• Form a walking school bus/bike train (supervised group of children walking/biking to school)
• Don’t talk to or take rides from strangers
• Wear bright and/or reflective clothing, especially in the early morning or late afternoon

WHAT’S IN YOUR LUNCHBOX?

MARCH 10 is National Take-Your-Lunch-to-Work Day!

Constantly shelling out cash to buy your lunch adds up . . . as do the extra pounds you are likely to accumulate when you rely on restaurant fare or

fast food.  When others prepare your food, you have no idea what’s really on your plate!

We encourage you to take charge of the ingredients that fuel your body and mind for the second half of your work day . . . Celebrate National Take-Your-Lunch-to-Work Day on Tuesday, March 10 by putting just a few minutes into preparing a lunch the night before. Your scale and your wallet will thank you!

At a loss for something delicious, healthy, and above all – easy?  Click here for FIFTY great quick lunches to make at home!

PrimeTimers sweep the racing scene!

Eleanor Ross celebrates her Age Group win at the LifePoint 5K!

The last weekend of February was pretty rewarding for lots of us at PrimeTime, as eight PrimeTimers competed in local 5K’s and took home age-group awards!

On Saturday, 13-year-old Eleanor Ross won her age group in the LifePoint 5K on James Island.  Also on Saturday, Mark and Meredith, along with Bobby Cummings, participated in the Tree Church 5K at the new Laurel Hill County Park, where all three of them earned an age group award!

And on Sunday at the Race and Roast 5K at Oakland Plantation, some of our early birds in the 6:30 a.m. Group X workout – Mike Carter, Diane Juras, and Carlin Timmons – all brought home age group awards!

Bobby Cummings, Meredith, and Mark Nelson all brought home awards from the race on Saturday, February 28!	Diane and Carlin display their trophies for Age Group awards at the Race & Roast!

WHAT’S NEXT????

The Cooper River Bridge Run is right around the corner.  It’s a week earlier than usual this year, so don’t let it sneak up on you!

As always the Charleston Running Club will be hosting a post-race brunch in the CRC tent in Marion Square following the race.  Catered by Chef Brannon Florie of The Granary and On 41, the brunch is definitely a great reward after you “Get Over It!”  But you have to be a member of the CRC to enjoy the brunch for free – well worth the $20 annual membership fee!  Guests are welcome at the brunch for $10.

Spring Training returns Monday, April 6.  This outdoor workout will incorporate body weight exercises, core training, cardiovascular activity, and flexibility, and is designed to prepare you for Boot Camp.

April 6 – May 1

Mon/Wed/Fri 6:30 a.m. and 8:00 a.m.

$225 for the entire program, prorated fees available so please ask!

(Total Body Circuit 6:30 and 8:00 a.m. classes will be suspended for the month of April) 

Click here to sign-up online now!!

Aaron and the gang get serious in last year’s Boot Camp!

And then there’s BOOT CAMP! 

You’ll have so much fun in Spring Training that you won’t want it to end. But don’t worry, BOOT CAMP returns for the month of May! This five-days-a-week outdoor program will have you beach ready in no time.   Prior experience is a must – if you are not currently exercising we strongly encourage you to participate in Spring Training.

HAPPY ANNIVERSARY! 

The following members are celebrating another year of fun and fitness with us here at PrimeTime.  Thanks to all of you for sticking with us for one more year!

Three Years:  Missy Crosby

Six Years:  Peggy Schachte

Nine Years:  Julie Nestler

Eleven Years:  Chip Roberts
Thirteen Years:  Jim Rocco
Fourteen Years:  Cindy Carpenter, George Durst, and Barbara Spell

YAY . . . You made it one more year!  Keep up the 

great work, everyone!

UPCOMING EVENTS –

there is a LOT going on this month so take a close look and get your calendar ready!

Spring in Charleston isn’t complete without a multitude of activities.  Surely you can find something here to do!

March 1:

Race & Roast 5K and Oyster Roast

Oakland Plantation, Mt. Pleasant, 12:00

 March 4:

National Walk-To-School Day

March 7:

Mullet Haul 5- and 10-mile

Mullet Haul Equestrian Center; 8:30 a.m.

 Rugged Maniac 5K

Boone Hall; 9:00 a.m.

Pattison’s Academy Spinning Marathon

West Ashley, 8:00 a.m.

March 8:

Daylight Savings Time begins

Set your clocks back Saturday night!

March 10:

National Take-Your-Lunch to Work Day

March 12:

Catch the Leprechaun 5K

Mt. Pleasant, 6:30 p.m.
March 14:

Peyton’s Wild and Wacky 5K and 10x5K 

Middleton Place; 7:00 a.m.

Shamrock Shuffle 1-mile, 5K, 10K

Summerville; 9:15, 8:00, 7:50 a.m.
March 15:

The Palmetto Swamp Fox Adventure Race.

Kayak (10 12miles), mountain bike (20-30 miles), trek (15-20 miles).
Francis Marion National Forest, McClellanville, 6:30 a.m.

March 19:

Community Wide Group Run

Red’s on Shem Creek, 6:30 p.m.

(In conjunction with the Mich Ultra/Bridge 105.5 Run Club & Happy Hour)

March 22:

Charleston Bed Race

Daniel Island, 1:00 p.m.

 March 28:

Cooper River Bridge Run

Mt. Pleasant/Downtown, 8:00 a.m.
March 29:

After the Bridge Run Ride

25, 33, 43, 50, 62.5, 100 mile options

Awendaw, 8:00 a.m.