Arpil 2018 Newsletter

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FITNESS MATTERS

April 2018

Superfoods to eat all spring long:

With the weather finally turning warm, it’s time to load up on the fresh fruits and veggies that it brings. While all fruits and veggies are good for you, there are some that are cut above the rest, which is why these are referred to as “superfoods.” These nutrient packed treats are loaded with vitamins, minerals, and anti-oxidants to help you have the healthiest summer yet.

   Kiwi: With more potassium than a banana, and 3 times less sugar than an apple, kiwis are the perfect summer treat for when you need something sweet. With only 7 grams of sugar and 5 grams of fiber per medium fruit, kiwi is one fruit to add to the table all summer long.
   Spinach: Loaded with calcium, vitamin D, antioxidants and anti-inflammatories, spinach should be a staple throughout the summer months. Throw a handful into your salad bowl, or sauté some in the morning with your eggs to create a nutrient packed breakfast.
   Blueberries: Summer is one of the best times to get fresh blueberries, and here’s why you should take advantage of it. They are a great source of vitamin K, vitamin C, manganese and resveratrol, a potent anti-oxidant. And with only 41 calories per half cup, they are a low calorie sweet treat to enjoy all summer long.

Watermelon: With high levels of Vitamin A and C, watermelon makes the perfect low calorie, low sugar snack. Watermelon has also been shown to possibly help reduce blood pressure and the risk of cardiovascular disease.

Cauliflower: Many people avoid this white veggie, but with so many great benefits, it’s time to stop avoiding. Cauliflower is packed with glucosinolates, which have been proven to lower the risk of cancer and protect the body from carcinogens. For people who are gluten free, cauliflower is a great substitute for making breads and pizza crusts.

Now that spring is here, the fresh fruits and veggies will be available by the truckload. Take this time to try something new, add some extra vegetables to your diet, or try a new recipe. It’s time to start reaping the benefits of these health packed foods!

Patrick Scott, M.S., C.S.C.S.

Sports and Fitness Director

Enroll today in a JCC Shape-up Program!

The results you want, when you want them!

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.

Call 315.234.4522 or click for more details!

Hitting the pavement this spring? Here’s some tips to help:

Now that the warmer weather is finally here, more and more people will be heading outside to do their walking or running. Here are some tips to keep your running groove all season long.

With a new season, brings new challenges when it comes to outdoor training. From unpredictable weather to high pollen, you must prepare for the worst to make yourself the best.

1. Might be time for new shoes
Typical running shoes will last anywhere from 300 – 500 miles. For someone on a consistent running schedule, this is typically 5-6 months. Keep in mind shoes will wear faster if you start performing weight training in them. If you have had your shoes since last spring, it might be time to upgrade. Some running experts even suggest having 2 pairs of shoes to run in. This way you can alternate shoes and give the cushion of your shoes “time to re-inflate.” Whether it’s one pair or two, new shoes will help prevent injury as you start logging miles.
2. Remember to Layer
Spring weather can change in an instant, going from sunny to cloudy to rainy all in the course of one training run. For this reason, it is always a good idea to layer clothes. When it is sunny, you can take a layer off, but when the mid-run rain comes, you can layer back up. Nothing worse than being too cold or too hot when you are out running.
3. Keep Allergies in Check
As the spring blooms start to arrive, so does pollen. Talk to your doctor about the use of over the counter allergy medication before starting use. Another option is to stay indoors. If your allergies are causing a stuffy nose, itchy watery eyes, or other symptoms, you are far less likely to enjoy your time outside. Try staying inside until your allergies subside, then get back out and hit the pavement.
4. Keep the Progress Slow but Steady
Especially if you took the winter off from running and are just getting back in the swing of things. Don’t try and pick up your training routine where you left off in the fall. This is a sure fire way to cause an injury or set-back. Instead, start slow and ramp back up to where you were. A general rule of thumb is to follow the 10 percent rule. You should not increase your mileage by more than 10 percent week to week. For example, if you run 10 miles one week, don’t run any more than 11 the next week. This will ensure you stay injury free and have a successful season.
5. Pick a race to run!
The best part about spring and summer running is the abundance of races that are now coming up. It seems like every weekend you can find a 5k or 10k to run. Pick a race and start training for it. If you struggle with keeping your motivation, this can be a perfect way to stay on track. Everyone wants to put their best foot forward on race day!

The most important part of starting back into your spring running is to enjoy your time outdoors. These few easy tips can help make sure your spring running season is the best yet!

JCC of Syracuse news

Summer Camp Guide is here!

Kids Yoga class for preschoolers begins April 10

V iew our new Spring Centerpost here!

Tap Class is back at the JCC with longtime instructor Barry Shulman

JCC of Syracuse announces 2018 Annual Meeting and award recipients

Yom Ha'Atzmaut – Israel's independence, 70th anniversary Simcha

Spring Break vacation camp April 23–27

May 16 Defiant Requiem screening at the JCC

Kosher challah sale every Friday

Purchase the NEW 2018 SaveAround book TODAY!

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 >

Other foods to try this season:

Here are some other superfoods to try :

Cherries
Fava Beans
Strawberries
Asparagus
Pomegranates
Tomatoes
Beets
Figs

All of these fruits and veggies are packed with vitamins, minerals, and nutrients. Give them a try this season and start to see and feel the benefits!

For more information or recipe ideas, email Patrick Scott, Sports and Fitness Director at pscott@jccsyr.com

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Q&A tips

Q: Water or Gatorade?

A: This is a question I get a lot, especially now that it is getting warmer and people will be outside more. What should I drink to stay hydrated? I would tell you to stick to water.
     Many studies have been done showing that for hydration purposes and hydrating during exercise, Gatorade does not perform any better than water. Plus Gatorade is loaded with sugar, so for those trying to lose weight it can hinder progress.
     The only time when Gatorade may be the better option is during long sustained exercise lasting over an hour. For example, someone running a 10k or 15k race. When exercise is continuous, your body starts to run out of sugars to convert to energy around the 1 hour point. Gatorade may help give your body the energy it needs to keep going past that point.
     So with the exception of distance activities, stick to water. Plus it’s free from the water fountain!

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.

Group exercise schedule

Looking for the perfect class to get started with? See our full schedule!

Ballroom is Here at the JCC!

Classes continue Thursday nights at 6:45pm through April. Cost is $5 per night. Classes will then move to Sunday afternoons starting May 6th! Stay tuned! 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.

Shoe Buying Mistakes to Avoid

Shopping for new shoes? Here are some common mistakes to avoid:

     Buying for Looks: Just because a shoe looks good doesn’t mean it will feel good. When it comes to running, sometimes form wins out over fashion

     Morning Shopping: Keep in mind your feet will swell by the end of the day. A shoe that fits at 8am might not fit the same at 8pm.
    Assuming Sizes: A size 9 in New Balance most likely will not be the same as a size 9 in Asics. Always try your shoes on first.

     Run, don’t walk: Many people will try shoes on, walk around the store, and then decide from there. But shouldn’t you see how a running shoe fits while running? Most running stores will have a treadmill in house that you can try running on for a short period of time to get a real idea of how a shoe fits.

Some specialty running stores will even let you take a shoe home, run in it a few times, and then bring it back if it doesn’t fit. Always remember to ask about the return policy. The last thing you want is to be stuck with $100 shoes that don’t fit!

We accept the following fitness programs

JCC Sports & Fitness blog

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

Gym lockers available for rent

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.