From: Sun City Texas Community Association
Date/Time: 3/17/2019 9:00 am
Subject: Fitness Communicator - Weekly News - Mar. 17, 2019

Fitness Communicator March 17, 2019 KNOW THE SIGNS! Stroke Seminar | Thursday, Mar. 21 2 - 3 p.m. • SCB Tickets $2, purchase at any fitness center.   Strokes are the 5th cause of death in the U.S. Johnny Shane Ross, MD, will discuss the signs and symptoms of a stroke, medical management and therapeutic needs.   Find out more >> Texas Drive Pool Closure   The Texas Drive outdoor pool and outdoor spa are closed for plaster and retiling. They will reopen Sunday, March 31. Kids Swim Reminder April 1 - 30 1 - 3 p.m.   Outdoor pools only! Outdoor pools will be heated by April 1. CHECK OUT CROSS TRAINING & HIIT Sold-Out Strength   If you’ve ever stood outside one of the big box stores just before the doors open on Black Friday, then you have a pretty good idea of what it’s like around 10:30 a.m. every Tuesday and Thursday in the lobby of the Texas Drive Fitness Center. The only difference is, these people aren’t looking to grab a 40-inch TV for $99. Believe it or not, they’re just trying to grab floor space in Cara Cunningham’s strength class.    All our strength classes and instructors have their fan clubs, but occasionally a class becomes so wildly popular that it sells out well in advance. When that happens, our computer check-in monitors will alert you that the class is full. But please don’t despair! Cara also teaches strength classes with similar formats at Cowan Creek Fitness Center. Try her High Intensity Interval Training (HIIT) at 12:15 p.m. on Tuesdays and Thursdays, or her Cross Training at 4:15 p.m. every Monday and Wednesday. To find a strength class that suits your schedule, check out our calendars in the weekly Fitness Communicator (see next article). Fitness Calendars View/Print PDF - NO log in needed Cowan Creek >> Texas Drive >> View Online - Log in required Cowan Creek >> Texas Drive >> You still have time to sign up! Yoga Nidra   Wednesday, 7:30 – 8:30 p.m. March 20 • Texas Drive • $3   Relax and feel great! “It’s not that kind of Yoga”.   Yoga Nidra is the state of consciousness between waking and sleeping known to relieve stress and anxiety as well as aiding with sleep issues, increased energy levels, and overall well-being. We have all the items you need for class. However, bring your yoga mat, blanket, pillows, eye mask- whatever you need to feel comfortable lying on the floor and experience deep relaxation. You may bring a camp chair if you are not able to get up and down from the floor. For all levels. Taught by Barb Meese. Workout at Our New Fitness Center!   Enjoy our newest fitness center, pool and spa at The Retreat! The outdoor spa is heated and the pool will be heated beginning Apr. 1. The Retreat is located at 1220 Cattleman Drive off Sun City Blvd. near TX-195. Retreat Fitness Center Hours Mon - Fri: 6 a.m. to 9 p.m. Sat: 8 a.m. to 6 p.m. Sun: 10 a.m. to 6 p.m. Contact Fitness Monitor: 512-948-7764 Fitness Center Automated Line: 512-948-7763 March Class Changes   Cowan Creek   The 4:15 Beginner Cardio Kickboxing is cancelled until further notice   April Series Classes  Registration began Thursday, March 7th at the Cowan Creek or the Texas Drive Fitness Centers. * Only pre-registered participants may attend these classes.   Active Yoga for Seniors Thursdays, 9:30 - 10:30 a.m. • Cowan Creek 4 classes for $30, April 4 - 25 This yoga class teaches in three levels for each class (beginner, intermediate & advanced). Student must have the ability to get up and down off of the yoga mat. Ki will incorporate teachings on yoga postures, yoga sutras, balancing chakras and practical Ayurvedic methods for staying balanced in the busy world.  A guided meditation will close each class. Taught by Ki Browning, BA, RYT, CHT.   BALLET I Fridays, 8:00 – 9:00 a.m. • Cowan Creek 8 classes for $26, April 5 – May 31 (No class April 19) Ballet I is a class geared towards those with a more intense ballet background and knowledge of dance vocabulary. This class includes both barre and center floor work. If this description fits you, we would love to have you come enjoy our fun ballet class. If you haven't had a ballet class since you were 6 yr old... come dance with Marnie on Thursdays 9:00 Beginner Ballet. Taught by Marnie Marx.   Beginner Cycling Mondays and Wednesdays, 3:30 – 4:00 p.m. • Cowan Creek 9 classes for $29.25, April 1 - 29 Please come 10 minutes early to the first class to be set up on the bike! These classes are recommended and designed for those who are new to indoor cycling. This class will familiarize new riders on how to properly set up their bikes, spinning techniques and terms, and how to monitor exercise intensity. Taught by Cara.   Beginner Pilates for Men – SOLD OUT Mondays and Wednesdays, 10:15 – 11:00 a.m. • Cowan Creek in the Salado Room 9 classes for $29.25, April 1 - 29 This introductory class is for absolute beginners as well as for those who would like to go back to the basics. Strengthen core muscles and improve flexibility, balance, and posture by learning the Pilates method of exercise. Must have the ability to get down and up from the floor. Taught by Nancy and John.   Beginner Pilates – Tuesdays – SOLD OUT Tuesdays, 9:00 – 9:45 a.m. • Cowan Creek in the Salado Room 5 classes for $16.25, April 2 - 30 This introductory class is for absolute beginners as well as for those who would like to go back to the basics. Strengthen core muscles and improve flexibility, balance, and posture by learning the Pilates method of exercise. Must have the ability to get down and up from the floor. Taught by Nancy.   Beginner Pilates – Saturdays Saturdays, 8:15 – 9:00 a.m. • Texas Drive 4 classes for $13, April 6 - 27 This introductory class is for absolute beginners as well as for those who would like to go back to the basics. Strengthen core muscles and improve flexibility, balance, and posture by learning the Pilates method of exercise. Must have the ability to get down and up from the floor. Taught by Nancy.   Chair Yoga – SOLD OUT Tuesdays, 1:15 – 2:15 p.m. • Cowan Creek in the Salado Room 5 classes for $37.50, April 2 - 30 Modified yoga poses used along with focus on alignment and breath. Perfect for those who want to get the balance, strength, and flexibility benefits of yoga without getting on and off the floor. Taught by Ki Browning, BA, RYT, CHT.   Foam Roller Workshop Wednesday, 9:15 - 10:15 a.m. • Cowan Creek $5, April 10 Have you been wondering what is that thing propped in a corner of the fitness center or seen someone on the mat rolling around on that cylinder?  Come learn about the science behind myofascial release, how to improve flexibility and performance along with benefits to circulation using the roller and other available tools. We’ll spend some time discussing the “WHY” of foam rolling. Then go to the mat and learn the “HOW” addressing the most common areas of the body that rolling will improve. Wear clothes in which you can move well, and you must be able to get up and down from the floor. Taught by Marnie.   Introduction to Yoga Mondays and Wednesdays, 11:30 a.m. – 12:30 p.m. • Cowan Creek in the Salado Room 9 classes for $29.25, April 1 - 29 This beginning yoga class is for students who have never taken yoga before. Focusing on flexibility, strength, and balance, the student will learn the basics of yoga philosophy, breathing, the basic yoga poses, and simple meditation techniques. Each class will begin with a calming, breathing exercise followed by gentle stretches to warm the body. Then the student will learn basic poses and connect the breath with the poses to experience a moving meditation… Must be able to get up and down off the mat independently, be on hands and knees for several minutes. Taught by Ellen.   Meditation for Beginners Wednesdays, 3:00 – 4:00 p.m. • Cowan Creek in the Salado Room 4 classes for $30, April 3 - 24 Discover how to quiet your mind chatter. Learn relaxation techniques that can dissolve anxiety, improve inner peace and effectively transform your outlook. Meditation has proven benefits in reducing symptoms of every disease as well as restoring upliftment. If you feel like something is missing in your life, I would assert it’s the deep inner peace that is found from meditation. Taught by Ki Browning, BA, CHT, RYT.   Practical Self Defense Tuesdays and Thursdays, 7:00 – 8:00 p.m. • Texas Drive 12 classes for $84, April 16 – May 23 Learn to improve your balance, flexibility and mental focus while applying simple and practical self-defense moves. You will spend 6 weeks focusing on situational awareness and techniques that give spontaneous reaction times. No experience needed, just a willingness to help develop your core through ancient concepts in breathing, improved circulation and balance. Tap into your inner energy. Taught by Brock’s H.O.T. Self Defense.   Yoga Nidra Monday, 7:00 – 8:00 p.m. • Texas Drive $3, April 22 Relax and feel great-“It’s not that kind of Yoga”. Yoga Nidra is the state of consciousness between waking and sleeping known to relieve stress and anxiety as well as aiding with sleep issues, increased energy levels, and overall well-being. We have all the items you need for class. However, bring your yoga mat, blanket, pillows, eye mask- whatever you need to feel comfortable lying on the floor and experience deep relaxation. You may bring a camp chair if you are not able to get up and down from the floor. For all levels. Taught by Barb Meese.   Questions about a series class?  Email [email protected] or call 512-948-7753. Fitness 4-1-1 No Time for Talking   Visiting with friends and fellow fitness enthusiasts is a major part of the fun when it comes to group fitness classes. But please remember to limit the socializing to times before and after class, and cease the chit chat once a class gets underway. Whether it is land or aqua, talking while an instructor is leading the class is not just rude and disrespectful, it can also be very distracting to other class participants.  Tips from the Trainers Tipping the Scale   “I don’t get it. I think I’m slimmer, but I’m not losing weight, so I must just be seeing what I want to see, right?” Wrong--probably.   It all comes down to body composition - a fancy way of telling us how much fat we have in our bodies. Dreadful, right? Well, it also tells us how much lean mass we have too. See, it’s not all bad.   None of us want to know how much body fat we have, no matter how much or how little. After all, we are our own worst critics. Ever heard that before?   But, knowing our bodies’ composition gives us clear goals to strive for. Some would even argue (trainers included), that body composition tells us much more about our progress than simply knowing our weight, especially when we are trying to lose weight through diet and exercise. We all know the feeling. We get up on Sunday morning and step on the scale. Nothing’s moved.   Or has it?   Say you haven’t lost any weight, but you’ve lost a little fat and gained an equal, small amount of muscle, then yes, you’ve succeeded, even if you haven’t lost any weight. And as we go along in our fitness journeys, we might also see a decrease in our size but not a lot of difference on the scale. See, muscle is denser than fat, therefore smaller in equal measure. No, muscle does not weigh more than fat because a pound of fat and a pound of muscle weigh the same: a pound. It’s the size of the muscle that’s different. In short, there are other ways to measure fitness success than a number on a scale.   BUT WE STILL WANT THE SCALE TO MOVE!    It will. But we have to give it time. And we have to reevaluate what we are trying to lose. In reality, we’re not trying to lose weight, we’re trying to lose fat. When we focus on our health, our strength, and yes for some, our physique, we begin to look at pounds differently. Many times, we start out with a weight loss goal and shorten it, simply because we look and feel exactly how we desire to be, regardless of the pounds we lose and how many we have left to go.   We burn fat at a much greater pace than we gain muscle, but muscle still counts. A female, for example, can lose eight pounds of fat in a month but will probably only gain two pounds of muscle if working out properly; leaving her short of her weight loss goals many times. But little changes can make a big difference in how we look. Wait, we say, how then can we lose fat and gain the same amount of muscle if there is such a difference in speed? Well, in this case, we probably haven’t lost as much fat as we’d like, but we’re still doing something right, so don’t get discouraged. Remember, when we lose equal amounts of fat compared to muscle gained, we lose mass.   One of five things is usually happening when the scale doesn’t move for the better and our body composition hasn’t improved. We are either missing the mark on our carb to protein to fat ratio in our diets, or we aren’t getting enough aerobic exercise or resistance training, or we are still consuming too many calories in general. Or a combination of all of it. Plus, we have water retention too. Whew! That’s a lot, right?    Many variables go into our individual weight (or fat) loss journeys and it’s always good to seek advice from a fitness professional. (And no, your second-cousin from your mother’s side of the family who works out and lives in Canada because your mother really doesn’t like her, isn’t a professional. Maybe.)    Losing weight is not an exact science, and body composition analysis can either be simple or complex. Many times, it’s all about trial and error. Patience and flexibility are key. But, if we stick with it, and deal with the lows as we celebrate the highs, and adjust or processes accordingly, then we will find our way to our ideal bodies, not to mention feel better, and become healthier.    From the personal training staff: John Rutan, Don Moore, JB Baier, Shepherd Green, Victoria Young, Allison Worley, Julie O’Connor, Michelle Dwyer, Claudia Verde, Brendi Middleton and Mike Stuchl.   Questions about personal training? Visit our website or email John Rutan at [email protected].  Visit the personal trainer website >> Give It a Rest   Licensed massage therapists are available everyday at the Cowan Creek Fitness Center. Call for an appointment at 512-948-7781. Pick up gift cards at the Fitness Centers.  Visit the massage website >> Contact Us   Michelle Mason, Fitness Director [email protected]   Beth White, Group Fitness Coordinator [email protected]   John Rutan, Personal Training Coordinator [email protected]   Dick Jenkins, Fitness Operations Supervisor [email protected]   Visit the fitness website >> Fitness Centers Weekly Attendance Please Log In Each Day!   Your attendance record is important in planning for space, budgeting, equipment, and programming. Following are the numbers of residents who logged in last week:   Texas Drive - 5,025 Cowan Creek - 3,275 The Retreat - 392 Call our Fitness Information Lines: Texas Dr. 512-948-7750 • Cowan Creek 512-948-7780 __________   // Click an icon below to connect with Sun City Texas // ‌ ‌ ‌

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