February 2015 Newsletter

Story by Meredith Nelson / February 3, 2015

February 2015, National Heart Month


Happy Valentine’s Day! 

Physical fitness can neither be achieved by wishful thinking nor outright purchase. – Joseph Pilates


In This Issue
One Reason You Should “Get Over It”
Celebrate Nat’l Heart Month – Learn CPR!
Member Spotlight – Tim and Diane
Food Section: National Cook-A-Sweet-Potato Day (recipe included!)


We can give you one good reason … good eats at the end!

If you don’t have plans to run or walk the Bridge Run, or if you are already planning to “Get Over It” on March 28, be sure you join the Charleston Running Club beforehand.  The CRC hosts a catered brunch in Marion Square following the Bridge Run. Catered by Chef Brannon Florrie of The Granary and 41 North, the brunch alone is worth the $20 annual cost of CRC membership . . . not to mention the monthly events, socials, group runs, discounts to many local races, and holiday parties!

Click here for more info, to join, or inquire about the Bridge Run Brunch!


One Year:

John Adams

Mary Hull Frazier (she made her grand comeback!)

Two Years:

Barbara Kimbrell

Three Years:

Jenny Keenan

Five Years:

Donna and Bill Crawford

Six Years:

Corrine Enright

Eight Years:

Helen and Bob Roderick

Nine Years:

Julie Medich

Linda Norton

Ten Years:

Candy Hawthorne

Tim Smith

Thirteen Years:

Bobby Cummings (he’s baaaack!)

Steve Herlong

Fourteen Years:

Terry Fisher

Mark Tanenbaum

Katherine Verano

Thank you all for continuing to choose PrimeTime as your source of fitness for life.  


(Click on the name of the event to learn more)

February 7:

Save the Light 1/2-Mar & 5K
Folly Beach,  8:30 a.m.

Sullivan’s IslandFire & Rescue Oyster Roast
Fish Fry Shack; 5:00 – 8:00pm

February 9:

National Get on the Scales Day FOLLOW-UP WEIGH-IN

If you weighed in on December 29, let us know if you’d like an official weigh-in again today!

February 12:

Charleston Running Club Stairclimb Social

Round Holiday Inn; 6:30 p.m.

(Tentative – be sure to check the CRC site)

February 14:

8K for H2O

Folly Beach, 9:00 a.m.

Almost 9-Miler

McClellanville, 9:00 a.m.

The Cupid’s Chase 5K
James Island County Park; 10:00 am

Wando Hearts and Soles 5K
Wando High School; 9:00 a.m.

February 16:

Six Weeks to Spring!” begins!

February 21:

Ashley Ridge Fox Trot 5K

Ashley Ridge High School; 9:00 am

February 22:

National Cook-A-Sweet-Potato Day

February 19:

Community Wide Group Run/Michelob Ultra Run
King Street Public House
549 King Street
Sponsored by Southern Eagle, Michelob Ultra, and the Bridge 105.5

February 28:

LifePoint Race for Life5K/10K/1.5 Mile

JI County Park, check website for  each event time

Bosch Inaugural 5K North Charleston; 9:00 a.m.

Tree Church Trail Run 5K
Laurel Hill Park, Mt. Pleasant;
8:00 a.m.

February 26:

Learn CPR!

Why Exercise?  Let Us Tell You . . . Again!

If you are reading this, and if you’ve read this far, you obviously have a connection to PrimeTime Fitness and therefore know why you should workout.  But it’s always good to hear it again so here’s the scoop on exercise, non-exercise movement, and variety in your training.


Thanks to our own Sarah Johnson for sharing this one!


1 pound sweet potato, peeled and diced small

1 red onion, diced small

1TBS extra-virgin olive oil

1 medium tomato, diced small

1 avocado, diced small

2 TBS fresh cilantro

1/4 cup fresh lime juice (from 2 limes)

Coarse salt & pepper to taste


  • Preheat oven to 450.
  • On a rimmed baking sheet, toss together sweet potato, red onion, and olive oil.
  • Roast until sweet potato is tender & browned in spots (about 20 mins)
  • Transfer to a large bowl and let cool completely.
  • Once cooled, add tomato, avocado, cilantro & lime juice.
  • Season with salt/pepper & toss to combine.

Makes 4 cups

Serving ideas:

Serve with crackers as a dip, scatter over chopped greens for a simple salad, stir into couscous to create an easy side dish, use as a topping for meats or tacos, or fold into scrambled eggs.


Learn CPR and Save a Heart!

To recognize and celebrate National Heart Month, the Charleston Running Club is holding a special CPR class.

Thursday, February 26

6:30 p.m.

Sullivan’s Island Fish Fry Shack

$30 per person

Go to www.charlestonrunningclub.com  for details and

to sign up.

Dear Members and Friends,


It’s never easy to lose a gym member, but it happens. Usually it’s the older members who become ill, an adult is stricken with cancer, or a family loses a loved one too soon.  However, it’s much more difficult when we must ask for your thoughts and prayers over the loss of a child.

Our hearts go out at this time to PrimeTime members Beth Cavanaugh and Dave Cavanaugh in the loss of their son Luke on January 18.  Although not a regular at PrimeTime, Luke was a common visitor in the gym as he enjoyed working out with his parents on occasion.  Rare is the teen that is respectful, polite, knows their way around the gym, and actually enjoys the time with his parents. We didn’t have the opportunity to know Luke well, but he made a lasting positive impression on us and certainly was a young man with a bright future ahead of him.

Our hearts go out to Beth, Dave, and Luke’s brothers, Nick and Dirk, as we ask for your thoughts and prayers.


Lucas “Luke” Cavanaugh

November 23, 1997 – January 18, 2015



Don’t let Spring sneak up on you this year.  Get an early start on that beach body lounging under that layer of winter fluff!

We’ve got just the program including exercise, nutrition, weekly motivational tips and challenges, and even rewards!

Beginning Monday, February 16, and running for six weeks through March 27, PrimeTime will be bringing you our new Six Weeks ‘Till Spring program.  You’ll receive the following:

  • An initial assessment of weight and circumference measurements
  • Weekly e-mails containing motivational tips, recipes, and a challenge to keep you on track.
  • A nutritional consultation with a certified Sports Nutritionist, and a follow-up 3 weeks into the program.
  • A chance to earn rewards for every workout you do with a trainer (minimum one workout – either private or Group X – per week)
  • A final weight and measurement assessment.

The cost of all this is only $85!

Note:  all personal training or Group X workouts will be an additional charge. The monthly gym fee will be waived for all participants.

To help you stick with your exercise program, we are also introducing two new opportunities to get your weekend workout in!  Click here to read more about our exciting new weekend workouts!

E-mail or give us a call to sign up for “Six Weeks Till Spring”


Member Profile(s) – 

Tim Ahmuty and Diane Juras 

Tim and Diane are constants in the early morning gym scene.  Arriving every Monday, Wednesday and Friday at 6:30 a.m., they give it their all before most of us have even rolled out of bed.


Tim and Diane show their early morning
spirit during a Spring Training workout.

Motivated by their desire to “stave off the laws of nature as much and as long as we can,”  Tim and Diane joined PrimeTime in August of 2012 and haven’t stopped since.  When they first joined the gym, neither of them had ever worked with a trainer – they didn’t believe they needed it.  But, according to Diane, “Apparently we did!”  They are true examples of the old adage “a body in motion stays in motion,” and their progresss in the gym is a testament to their consistency.

Although Tim and Diane have always been fitness enthusiasts, they agree that participating in the group adds a different element to their workouts.  The group setting motivates them to push a litle harder, and the variety and comprehensive approach has solved the problem of getting bored with their workouts.  They both acknowledge that some days it is tough to get up and go, but when they do it makes for a better day.

When asked what their favorite form of exercise is, Diane replied, “Our favorite … is strength training with weights, but we also look forward to Boot Camp every spring.  Tim’s new favorite exercise is the burpee now that he’s decided that will help him learn to surf. But that’s not a hint to do more!”

When they are not in the gym, you can often spot Tim and Diane at local 5K races.  They also like to travel – having no kids other than a 105 lb pit/lab mix named Buzzy, it’s easy for them to get away and take their hiking and paddleboarding abroad.

The two have been together for over 28 years.  They attribute much of their successful relationship to exercising and staying active together.  Being a little competitive with one another helps to keep their relationship healthy and sometimes even provides entertainment for the other Group X members.  You will usually catch Diane egging Tim on to surpass her in her physical prowess, while Tim is more of a giant jester – although he doesn’t say much, he quietly reaches for the heaviest weights he can find, knocks out just one more rep than anyone else, and every now and then makes the group giggle with his hilarious antics.

When asked for words of wisdom, their response was “Just do it.  Because when you just do it, it gets mentally easier, more fun, and when you see results it’s a great feeling.”  They also encourage everyone to enlist the services of a trainer.  “Don’t underestimate the power a trainer brings to your workout and the motivation that comes from being with a group of people.”

Keep up the great work, guys!


Diane and Tim admire their medals from the 2013 North Charleston Stairclimb at the Coliseum.



  • Saturday mornings at 9:30:  Total Body Circuit

An all-over conditioning workout that will get your heart rate up and build muscle, sparking your metabolism to burn more fat!

This workout is available for online sign-ups and is considered a “Group X” workout.  Please sign-up and pay online.  If you currently pay the monthly gym member fee, this may be included in that cost – please inquire!

Here’s the kicker . . . the game-changer . . .  the deal-maker  . . . ALL SATURDAY MORNING PARTICIPANTS WILL BE ENTERED INTO A RAFFLE DRAWING TO BE HELD

APRIL 1 (no foolin’)!!!!

Great prizes include training, tennis lessons, athletic gear, and restaurant gift certificates!!!!

  • Sunday afternoons at 4:00 p.m.:  WALK IT , RUN IT . . . Just GET OVER IT!

Training for the Cooper River Bridge Run on March 28?

Beginning Sunday, February 22, we’ll give you a weekly chance to Get Over It!  No sign-ups, no cost, just show up.  Bring a friend!

(This is NOT an instructor-led workout.  Just come get some fresh air with friends while you burn a few calories and prepare for the Cooper River Bridge Run!)



That’s right, this glorious tuber has a day of it’s own!


Here are five things you should know about Sweet Potatoes (taken from foodimentary.com):

  1. Sweet potatoes are the 6th most important food crop in the world.
  2. Asia accounts for 90% of the world consumption of sweet potatoes.
  3. George Washington Carver helped to develop the primary adhesive used for postage stamps from the mucilage(sticky film) of sweet potatoes.
  4. Sweet potatoes are actually tuberous roots which are considered one of the worlds most nutritious foods in the vegetable kingdom.
  5. Despite the physical similarities of yams and sweet potatoes, they actually are not even closely related. Yams are actually closely related to grasses and lilies and are rarely sold in US markets.

Want to test your knowledge of the difference between yams and sweet potatoes?  Try this pop quiz!

Looking for a new way to enjoy this amazing veggie?  Click here for Sarah’s recipe for Sweet Potato Salsa!

Nutritional information for one medium sweet potato, baked, with skin, no salt:

Serving Size 1 medium (2″ dia, 5″ long) (114 g)

Per Serving % Daily Value*

Calories 103

Calories from Fat 2

Total Fat 0.2g 0%

Saturated Fat 0g 0%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0g

Cholesterol 0mg 0%

Sodium 41mg 2%

Potassium 541.5mg 15%

Carbohydrates 23.6g 8%

Dietary Fiber 3.8g 15%

Sugars 7.4g

Protein 2.3g

Vitamin A 9% · Vitamin C 62%

Calcium 0% · Iron 22%