FitPlan Newsletter
March 2010
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Referral Month
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Do you have a friend or relative that is looking for a place to work out? Would you like to have somebody to workout with? Well now is the time to bring them in! March is referral month and you’ll be rewarded for any new members you refer that sign up for a membership. If you refer someone that signs up for a 3 month membership you’ll receive a free ½ hr of personal training. If you refer someone that signs up for an EFT membership, 6 month membership or 1 year membership you’ll have the choice of a free ½ hr of personal training or a free month for yourself! Make sure to let the person you refer know that they need to mention your name when the sign up! You’ll be eligible to receive rewards for all referrals through Saturday April 17th!
TRX in Mashpee
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
We now have two TRX suspension trainers in our Mashpee office. Please see a FitPlan staff member for advice on exercises and how to incorporate this useful training tool into your program. Follow the link http://www.youtube.com/TheFitplan09 to our YouTube page to view some instructional videos of TRX exercises.
Ask the Trainers
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
What is Glycemic Index?
You might hear the term Glycemic Index from time to time, but chances are unless you’re a diabetic or a nutritionist you don’t know exactly what it means or how it can help you reach your health and wellness goals. By learning how to manage blood sugar effectively, you can maintain energy levels throughout the day and avoid sugar crashes.
Glycemic Index is a rating assessed to one serving of a food that gauges how much the digestion of that food will increase your blood glucose level. When carbohydrates are digested, they are broken down into smaller molecules and eventually metabolized into glucose, which is absorbed into the bloodstream to be used for energy. The reason complex carbohydrates such as oatmeal, wheat pasta, whole grain bread, and dry beans are much better for you than their processed counterparts is that metabolizing complex carbohydrates into glucose takes longer, so glucose from those sources is absorbed gradually into your bloodstream over a longer period of time rather than all being absorbed at once. For the same reason, emphasizing complex carbohydrates over simple carbohydrates has the added benefit of letting you feel energetic throughout the day rather than feeling an energy spike followed by a crash.
According to the Mayo Foundation for Medical Education and Research, between 45 and 65 percent of your daily caloric intake should come from carbohydrates, and as many of those food choices as possible should be complex carbs rather than simple carbs. A few easy guidelines for making better choices are to replace white breads with wheat breads, try almonds or other nuts and legumes as an afternoon snack, and eat more green vegetables.
For more information about Glycemic Index please email John jcorsino@cape.com.
If you would like to have your question answered by one of the trainers fill out a question form located on the bulletin boards in each office or email your question to echandler@fitplan.com.
This months question was answered by John. John has a Bachelor of Science degree in Kinesiology from UMass Amherst, and is currently pursuing a strength and conditioning specialist certification from the National Strength and Conditioning Association. His interests include cycling, swimming, rowing, and resistance training.
March Madness Challenge
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Take the Cape Cod Rehab March Madness challenge. This exercise challenge uses a bracket like the NCAA basketball tournament. To view and print a copy of the bracket follow the link HERE(PDF). You can also ask a FitPlan staff member for a bracket. For each pairing, choose one of the two exercises and complete ten repetitions of that exercise. Move that exercise along to the next pairing in the bracket and again select one of the two exercises from the new pairing that is created in the next round. Complete 20 repetitions of the exercise you select for the second round. Continue this process completing 20 reps for the third round, 40 reps for the fourth round and finally 50 reps for the excise you select in the final round. If you complete a bracket try another one and select the more challenging exercises. If you have any questions on how to perform an exercise see a FitPlan staff member.
Exercise of the Month
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This month’s exercise is an abdominal cable press using the Freedom Trainer. View the instructional video below.
Mashpee Fun Run/Walk
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday April 9th is our first Friday night “Fun Run/Walk” from the Mashpee office starting at 5:30pm. New Balance Mashpee is partnering with Cape Cod Rehab to sponsor and promote this 3 mile walk/run and 5 mile run. Be on the look for more information as the first “Fun Run/Walk” approaches.
Customer Service Survey
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
FitPlan will be conducting a customer service survey beginning in the middle of the month. In an effort to continue to provide you with the best service possible we ask that you complete a survey. Surveys will be available in Mashpee and Hyannis. We would like to thank you in advance for you input.