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December 2017 Newsletter
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FITNESS MATTERS


December 8, 2017

Eat Fat to Lose Fat, the New Trend:

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Perhaps one of the most popular trends in the world of dieting and nutrition is the idea of “Fat Free.” It seems everything you can imagine comes in a “low fat” or “fat free” option. I am here to tell you that no fat may actually make you gain fat.
 

When we talk about “fat” in regards to nutrition, there are two different kinds we refer to, saturated and unsaturated fat. Saturated fats are solid at room temperature and generally come from animal sources, whereas unsaturated fats are usually liquid at room temperature and come primarily from plant sources. Dietary fat is responsible for many key functions in the body. The truth is, we couldn’t live without it. Some key functions include:
  • Providing energy throughout the day
  • Act as a catalyst to absorb fat soluble vitamins
  • Help maintain body temperature
  • Essential for hormone production
  • Provide structural components for brain cells and nerves.
Given all of these amazing and vital roles fat plays in the body, why would anyone recommend to limit it? Well, there are some very good reasons. One being, fat contains a lot of calories. Too many calories consumed can and will lead to weight gain. However, limiting fat doesn’t necessarily lead to weight loss. Here are a few ways eating fat can help you lose weight:
  • Eating foods higher in fat will help curb your cravings between meals. Since fats are harder to and take longer to digest, you will feel satisfied longer.
  • Eating fat will enhance your body’s ability to burn fat. Diets low in fat will decrease the body’s production of certain fat burning hormones, specifically adiponectin. Adiponectin is involved in regulating glucose levels as well as fat cell breakdown.
  • Diets higher in fat and lower in carbohydrate lead to lower releases of insulin. Lower insulin levels will allow your body to burn fat, and use it as a fuel source, rather than burning carbohydrates.  
As always though, everything in moderation. Keep in mind that your daily fat calorie intake should only be about 15-30% of your total daily calories. Fat does contain calories, so be conscious of your portions, and keep losing fat!
 
Patrick Scott, M.S., C.S.C.S.
Sports and Fitness Director
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3D Fitness small group training classes are going on now!

Are you ready to make a change in your fitness routine? Ready to step away from the machines and see what your body can really do over the course of 8 weeks?
 
Then join a program that brings personalized attention to a group setting. Join a program that focuses on nutrition, fictional training, cardio training, and all other aspects of fitness. Join the program that will get you real results; 3D Fitness. 

Call 315.234.4522 for more details.

The Key to Setting and Keeping Those Resolutions:

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With the New Year fast approaching, many people are now thinking of setting some new year’s resolutions. Here are some tips to help ensure success.


A new year often means new resolutions for people looking to improve various aspects of themselves or their lives. Don’t fall into the trap of setting a resolution and only making it one or two weeks. Shoot for something you are motivated to achieve and don’t quit!
 
1. Start Small
Don’t try and change everything at once. If you have a long list of things you would like to change, start with the small ones to build some momentum, which will help carry you through the year and into the bigger changes. If your goal is to eat healthier, start with replacing juice with water. Then you can build from there without getting discouraged. It is much easier to change one behavior at a time than 3 or 4 all at once. So start easy and build into the harder things.
 
2. Find your motivation
This is often easier said than done. Everyone has different things that motivate us or drive us to change. You have to find whatever that thing is, and never lose sight of it. If you want to lose weight so you can play with your kids more, hang a picture of them on your bathroom mirror so you are always reminded of your motivation. Find whatever that reason is, and go for it. Don’t let anything stand in your way. There is a reason you are wanting to change or resolving to do things; don’t forget that reason.

3. Track and Celebrate!
The key to making any kind of progress, is knowing that you are making progress. It’s going to be hard to know if you are losing weight if you don’t weigh yourself, right? So why not create a journal or a log of all your progress. And then celebrate the milestones. When you lose those first 10lbs, celebrate with a new smaller shirt or pair of pants. If you successfully go to the gym 3 days per week for 4 weeks, reward yourself. But no matter what your goals or resolutions are, the key to success is to keep track. You will never be able to gauge your progress if you don’t know how you are doing.

4. Have a buddy to keep you accountable.
Things are much more fun when you have a partner in crime, right? So find someone who is willing to commit to the same goals you are, and do it together. You are much more likely to stay on track and focused if there is someone else to report to. Can’t find a friend to join you? Join a support group or Facebook group. There are tons of groups and organizations out there that would love to hear about your success and share it with the world. Know you are not alone in this journey. Chances are there are many other people going through the same thing. So support each other and set yourself up for yearlong and lifelong success.
 
Resolutions don’t have to be a daunting task or something that is unachievable. These 5 tips are a great way to get started and help ensure you are on the path to success. Enjoy this time of year and have a happy New Year!
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JCC Shape-Up Workouts:
 

Choose the workout, get the results you want

Want to kick your workouts into high gear? Or how about focus on a certain body area like your belly or legs? Then look to a JCC Shape-Up fitness program to help you get the results you want, where you want them. Choose from 14, 21 and 30 day workout programs designed to target specific body areas  MORE >

JCC of Syracuse news

Order your holiday gift cards from the JCC!

Purchase the NEW 2018 SaveAround book TODAY!

JCC community menorah lightings start Dec. 12

PJ Library Build-A-Bear Donation Party Dec. 10

Dec. 26–29 Winter Break vacation camp for grades K-7

JCC New Year's celebration for seniors Dec. 29
 
Bands sought for 16th annual JCC Battle of the Bands

Download the December-January 2018 Senior Newsletter

Check out our Winter Guide!

Kosher challah sale every Friday
 
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Plant a tree in Israel—no travel required!

Want to help make our world a little greener? Make a donation to the JCC to have a tree planted in Israel or at one of more than 35 other reforestation sites around the world. Your tree donation may also be designated in honor or memory of someone special.  MORE >

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Like a clean locker room? Please let us help!


As we head toward the new year, gym attendance will likely increase with new members and returning members alike. Please help us to provide the cleanest club around!
 
   It generally only takes our maintenance staff 10-15 minutes to clean and restock the locker rooms. Please, if you see a “locker room closed for cleaning” sign hanging on the door, allow our staff the time they need to clean the locker rooms. We understand your time is just as important and will do everything we can to work around your schedules as well.  
    If you are in a hurry, there are family changing areas located by the pool entrance that are always accessible, even if the locker room is being cleaned.
 
Thank you for helping us keep this facility clean!

Give us your feedback

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Take our member satisfaction survey!

Q&A tips


Q: Why do I need to scan my card every time I come into the gym?

A: Well there are many reasons we ask that you scan your card every time you come into the gym. One reason being it allows to track gym usage and member frequency in the club. For example, for the month of November, the JCC had 4,696 total scans at our fitness desk. This is compared to 4180 total scans in November 2016.
    Knowing this allows us to make sure that not only is our membership growing, but our members are using and enjoying the club. Say our total scans took a huge downturn, but our membership held steady. We can then take that information and see if there is an issue with our facility that is turning people away, was it just really nice weather, are there programs we can run to bring people back to the gym; all very vital questions to the success of the fitness center.
    Also, when you scan, your account information displays to our fitness staff, so we can make sure your account is in order. Some people have expired memberships and don’t even know it! So please scan that card every time you enter the facility!
 

Pickleball is here at the JCC! 

Born more than 50 years ago by a pair of friends who didn’t have the right equipment for a game of badminton, pickleball is now the fastest growing racquet sport in America. A combination of tennis, badminton, and ping pong, pickleball is suitable for all ages, skill levels, and fitness levels.

Click here for more details and playing times.
Presented again by the Syracuse Chargers Track Club, and hosted at the JCC of Syracuse, the Everyone Can Run Beginners Running Program will start in January! Check the website for more details!

Group exercise schedule

All classes (except TRX for Golf) are free for JCC of Syracuse Fitness members. See our full schedule!

Ballroom is Here at the JCC! 

Classes continue Thursday nights at 6:45pm. Cost is $5 per night. The last class before the holidays will be December 14th. Classes resume January 18th! Click here or call 315.234.4522 for more information! 

Check out our new Facebook page!

Stay up to date on all the fitness center has to offer. Get weekly fitness tips, nutrition advice, and more.
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Goal Setting 101
 
Many people can set goals, but what most people don’t do is set the SMART goals to set them up for success. Here’s a quick rundown.
 
As a fitness professional, goal setting is something I do with my clients daily. What I usually hear is “I want to lose weight,” or “I want to tone.” Okay, but what does that really mean? How much weight, how soon? There is much more that goes into goal setting. Set SMART Goals:
 
S: Specific
M: Measurable
A: Attainable
T: Time-Bound
R: Realistic
 
A SMART weight loss goal may sound like “I want to lose 10 pounds in the next 10 weeks through diet and exercise.” It is specific, measurable, very attainable, and sets a time table.
 
Perhaps the most important aspect of this SMART goal setting is making sure you are realistic. Don’t think you can lose 20lbs in 2 weeks. It won’t happen and you will get discouraged. Stay realistic and set yourself up for success from the start. And remember, goals can always change as you make progress!

 

We accept the following fitness programs


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JCC Sports & Fitness blog

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We'll keep you updated on the latest tips, tricks and advice from certified professionals. https://jccsyr.wordpress.com.

Gym lockers available for rent


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Why bring your supplies back and forth from home when you can leave them at the JCC? We offer premium locker space for rent! For details, stop by the Fitness desk.
Copyright © 2017 Sam Pomeranz Jewish Community Center of Syracuse, All rights reserved.


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